Healthy Meels

NEW SITE IS UP

2010-04-22T13:55:00.000-07:00

www.eating-made-easy.com is finally here! In a few months, this blog will be extinct. But Eating Made Easy has all the same info but in a more user-friendly format, and with even more great tips. Check it out!

TEMPORARY NEW HOME FOR HEALTHY MEELS

2010-02-18T09:05:00.000-08:00

I have good news!: My new site, www.eating-made-easy.com, which will be like this blog but with many more cool features, will be up and running by mid-March. SO EXCITED to share it with you -- I can't wait!!

Until then, I have to stop blogging here, so that my web team can work their magic. In the meantime, look for recipes and nutrition tips in these places:

Follow me on Twitter: @healthymeels (soon to become @eatingmadeeasy)
Join my Facebook Group Page: Eating Made Easy
Follow my daily nutrition & healthy cooking tips on the Australian Be Love Bus Tour from Feb 25th through March 15th.

I'll let you know as soon as the new site launches! And feel free to email me anytime with cooking or nutrition questions: info@eating-made-easy.com. Thank you for being one of my avid blog readers!!

Snack Ideas for Kids (and Picky Adults)

2010-02-11T09:58:00.000-08:00

If you're a busy mom (or busy anyone!) who feels like the only snack you can ever think of is apple slices with peanut butter, you're not alone. It's hard to think of new snacks, and the old staples (that you already know your kid likes) are so easy to reach for. Though I'm not a mom, I get in snack ruts all the time, so it's time for some new ideas.
Below are some snacks to try. You may initially think "Nice idea, but MY kid isn't going to like that." Before you dismiss an idea (which sometimes happens when you yourself don't like a certain food, right?), I encourage you to give it a whirl. Thinking outside the box of "kid foods" opens up a whole new set of taste preferences for kids, and you never know what your kid will like. Also keep in mind that kids may not like something the first time they see it or try it, but that doesn't mean you can't try again; it can take up to 10 introductions for a kid to feel comfortable with a new food (I know that might mean 10 times of fighting then having to make something else, so don't feel bad if you're not up for it :) ).

These can of course be adjusted to fit your kid's taste buds:

For Toddlers (older kids will love too)

Corn Quesadillas -- 1 corn tortilla with shredded cheddar cheese & a sprinkling of corn kernels, microwaved then folded over, or cooked until crisp in a skillet.
Honey wheat pretzels sticks with dips -- For the dips, try: mustard + honey or maple syrup (you can make it spicy or sweet), shredded cheddar whisked into warm milk for cheese sauce, peanut butter + honey, refried black beans + light cream cheese + lime juice.
Smoothies -- Use milk as the base rather than juice, then add plain yogurt and frozen fruit of any kind. (Tip: make your own frozen fruit in the summertime. And anytime, buy a bunch of bananas and let them get really ripe, then peel, break into pieces and freeze in a Ziploc for quick smoothies, shakes, or even banana bread). My favorite combos: strawberries + blueberries + vanilla soymilk + plain yogurt; mango + pineapple + banana + plain Kefir or low-fat buttermilk.
Tortilla Roll-Ups -- Start with a whole wheat tortilla, then go to town with the endless possibilities! Try one of these combos: peanut butter + apple slices + raisins; Italian cheese blend + prosciutto or ham + dollop of marinara sauce; cream cheese + turkey slices + chopped tomato; cheddar cheese + steamed egg (beat an egg w/ fork in a mug, microwave 1 min or until fluffy & cooked); refried beans + mild salsa + avocado.
Yogurt "Blend"-- simply mix plain yogurt with mashed fruit of any kind. Kids this age would of course love the overly-sweet commercial yogurts if you gave it to them, but there's no need, because to a toddler, plain yogurt even tastes sweet -- capitalize on this! Mashed bananas are easy, but you can also thaw any frozen berries, mango, pineapple, melons, etc in the microwave until very soft, then mash with a fork and add yogurt or Kefir (Kefir is cultured milk, very similar to yogurt but it is drinkable -- look for it near the yogurt in the grocery store). Other items to mix with yogurt: canned pumpkin, baby food sweet potatoes, baby food prunes, or applesauce.
Mini Rice Cakes/Soy Crisps with toppings -- Top little rice cakes or soy crisps with peanut butter + banana slices + raisins; cream cheese + strawberry slices + honey; hummus + cucumber slices; avocado + olive oil drizzle; cream cheese + sliced black olives/olive tapenade.

For Older Kids (with lots of teeth) & Adults

Dip Contest -- Kids will try anything if they get to vote or play a game. Put out 3 different kinds of dip (hummus, ranch made with Greek yogurt & seasoning packet, fruity salsa, cheese sauce, honey mustard dressing, etc.) and a tray of cut veggies. Say something like this: "Today, you guys are judges, and your job is to decide which of these dips is the best! I need you to try each one, then tell me which is #1, #2, and #3, and then we'll figure out which is the winner." Watch this table of kids gobble down broccoli florets like you've never seen.
Homemade Flavored Popcorn -- microwave (Light or Unbuttered) or stove popped (super easy, just heat 1 Tbsp oil in a large pot for 2-3 min then add 3 Tbsp of popcorn kernels and cover with a lid: you'll have popcorn in a few short minutes). Then try one of these combos: nonstick cooking spray + grated Parmesan cheese, lime juice + few splashes Tapatio or Tabasco + salt, 1 Tbsp melted butter + brown sugar, nonstick cooking spray + cinnamon + sugar.
Fruit Parfaits -- Set out cottage cheese or plain yogurt, 2-3 bowls of chopped fruit or berries, a small bowl of chopped nuts or granola, and small clear glasses or plastic cups. Have kids build their own parfaits by layering the ingredients, then top with a drizzle of honey.
Homemade Trail Mix -- Place bowls of different nuts, dried fruits, cereals, and a few chocolate covered raisins (if your kids can handle that!) then give each kid a small plastic cup where they can make their own trail mix. Trader Joe's is a great place to find well-priced and unique dried fruits, nuts, and cereals, to keep everyone's interest.
Tropical Fruit Tray -- so often we only think of apples, bananas, and oranges, but there are so many wonderful fruits in every season that kids love. Make trays with a variety of colors to increase appeal, and let kids go to town (give them skewers to make their own "kabobs"). In the summer it's easy: watermelon, cantaloupe, honeydew, nectarines, golden plums, apricots, tons of berries, grapes, fresh figs. In the fall, try persimmons, different kinds & colors of apples, and pears. In the winter, try kiwis, star fruit, satsumas, pink grapefruit. Keep your eye out for new or exotic fruits at the grocery store or farmer's market...and if you're not sure what to do with something, ask the farmer or produce guys -- they'll happily tell you how to cut it, which parts to eat, and how to tell if it's ripe.
Fruit Dip -- Just like with veggies, dips can make fruit more exciting. Make your own fruit dip by mixing 1) 6 oz fruit yogurt + 1/4 cup whipped topping or whipped cream + lemon or lime zest; 2) 6 oz plain yogurt + 2 Tbsp peanut butter + 1 Tbsp honey + pinch of cinnamon; 3) cup of Ricotta cheese + 2 Tbsp caramel or chocolate sauce + pinch of cinnamon or cocoa powder; 4) cup of Greek yogurt + chopped fresh mint + lemon zest + 2 Tbsp Maple Syrup.
Sweet Potato Treat -- turn baked or microwaved sweet potatoes into a "dessert" kids will love. Give each kid half a sweet potato (halved lengthwise), top with a little butter, then help them add a drizzle of honey, maple syrup, sweetened condensed milk, or brown sugar + pinch of cinnamon or pumpkin pie spice + dollop of plain or vanilla yogurt. Let them mash it all in and enjoy.

2010-02-10T11:10:00.000-08:00

Every home cook needs some tricks up his or her sleeve. A handy list of healthy and natural (as opposed to potentially hazardous) "kitchen hacks" was brought to my attention, and I can't wait to put some of them to use starting today! Below are some ways to recover from common cooking mishaps. For more great food storage, cleaning, and other random but awesome tips, click here.

Cooking Mishaps

We’ve all goofed up when it comes to cooking. Here are some simple tips that will help you in a pinch.

31. If you’ve burned your gravy, pour it into a new pan and sprinkle a dash of sugar in it.

32. Did you add too much salt? Throw in a peeled potato.

33. When boiling eggs, add a pinch of salt to keep the shells from cracking.

cracked

34. Is your rice a bit brown on the bottom of the pot?

35. When your casseroles or other dishes end up to greasy, add a piece of ice.

36. No need to buy expensive mixing bowls with rubber bottoms.

37. Burnt food smells can removed from the air by placing a shallow bowl about ¾ of the way full with white or apple cider vinegar .

38. Soak stove burner grates in 1 gallon warm water and 1/2 cup baking soda.

39. To get rid of those stuck on food splatters in the microwave, place a water-soaked sponge inside and cook in on high for two minutes.

chemical

40. Spills in the oven

**tips from http://www.mritechnicianschools.org/56-healthy-natural-hacks-you-should-be-using-in-the-kitchen/

Carrot Souffle

2010-02-09T12:36:00.000-08:00

I know, sounds weird. And hard. But it's neither. It's easy and delicious, and a great way to use fresh, beautiful produce like this:

even in the middle of winter. Click here for the Carrot Souffle Recipe. In my slightly more low-cal version:

I use 1% milk instead of whole, and only 1/2 cup shredded sharp cheddar. Still SO good. If you were having company or wanted to eat this over a few days, you could make individual little souffles like this:

Polenta with Greens and Chicken Apple Sausage

2010-02-05T11:21:00.000-08:00

Awhile ago I had polenta with chicken sausage and maple syrup at Nickel Diner in downtown LA, and since then, I can't get enough of this meal...or at least my healthier version of this meal. It is so warm, comforting, hearty, and satisfying: perfect for a weekend brunch or quick weeknight dinner.

POLENTA WITH GREENS & CHICKEN SAUSAGE

POLENTA

1 cup polenta (course or medium ground cornmeal,

you could also use grits)

4 cups water

1-1/2 cups 1% milk

1 Tbsp butter

1 tsp salt

Bring the water to a boil, add salt, stir in the polenta and whisk constantly until it thickens, then pour in the milk and continue to whisk until creamy and smooth (should take 5-10 min). It's hard to ruin polenta -- just get it to a consistency you think is good, like oatmeal or Cream of Wheat.

SAUSAGE

4 chicken apple sausages (I like the uncooked ones from the Whole Foods meat case)

Grill pan or skillet

Heat a grill pan or skillet over medium heat, add a drop of oil, then place sausages in pan and brown on all sides (2-3 min/side). Remove to a cutting board, slice in half lengthwise, then grill the inside for a couple minutes until browned. Set aside.

GREENS

In the same grill pan or skillet, heat 1 Tbsp olive oil. Add a couple handfuls of the greens and a sprinkle of salt and saute until wilted, then add more greens and keep doing this until all your greens are somewhat wilted. Add a few splashes of lemon juice, apple cider vinegar, or balsamic vinegar, remove from heat. This is a great time to use these greens:

Spoon some of the polenta into a bowl, pile some greens on it, then lay a sausage on top and drizzle with maple syrup (use Grade B for best flavor, its darker and more robust). Enjoy! Makes 4 servings.

More Wintertime Snacks

2010-02-04T08:56:00.000-08:00

Want a few healthy snacks to go along with your Chip Buffet, Buffalo wings, and 7-Layer dip this Superbowl Sunday? Look back at my blog about roasting, and try one of these:

Roasted Garbanzo Beans with Pistachios

Drain and rinse a can of garbanzo beans (chickpeas), toss with a little olive oil, roast at 425 for 15 minutes or until browned and pretty crunchy. Pour into a small bowl with some shelled pistachios and sprinkle with coarse salt.

Roasted French Green Beans

Empty the contents of a bag of Haricot Vert (French green beans, the thin ones--they sell them pre-cut & washed at Trader Joe's, Whole Foods, Costco) onto a baking sheet, toss with a little olive oil, salt, and pepper, and roast for 12-15 minutes at 425. They are supposed to get brown on the ends and wilt...if you want them crunchy, roast for only 3-4 minutes. For a fun presentation, put them in a glass like this so people can just pull out a bean at a time.

**Thank you to Kari for this wonderful bean presentation idea!!

Winter Vegetables

2010-02-03T09:08:00.000-08:00

If you like to eat seasonally, winter can present a challenge. We have plenty of winter produce in California (that is shipped to your state if you live elsewhere), but it may be less familiar to us than summer and fall items. Most of us wouldn't see kholrabi or chayote at the market and think "Oooh! Just what I was hoping to make for dinner!" We're more likely to give it a weird stare and move on to the bag of baby greens and yellow-looking tomatoes we at least recognize. Here are some delicious fruits and veggies to keep your eye out for in the winter and early spring.

ROOT VEGGIES

Beets, Carrots, Parsnip, Rutabaga, Onions, Leeks, Turnips, Kohlrabi, Chives, Radishes

OTHER VEGGIES
Brussels Sprouts, Fava Beans, Cabbage, Winter Cauliflower, Collards, Swiss Chard, Broccoli, Iceberg Lettuce, Mustard Greens, Spinach, Winter Squash, Chayote

FRUITS

Oranges, Tangerines, Satsumas, Pears, Kiwis, Grapefruit, Cherimoya, Passion Fruit, Pummelo, Apples, Avocados

Over the month of February I will feature recipes with winter produce, so keep your eye out for these in-season vegetables and fruits at your farmer's market or grocery store. Below is the first idea -- a simple cabbage slaw (to replace a green salad that's better suited for spring or summertime).

Asian Slaw

1/2 head green cabbage, shredded

1/2 head Radicchio (small leafy red-cabbage-looking ball)

2 carrots, shredded or thinly sliced

4 green onions, thinly sliced

handful of fresh cilantro, mint, or basil, roughly chopped

1/4 cup sesame seeds, chopped peanuts, or sliced almonds

Combine all these vegetables in a large bowl. Pour about 1/3 cup Asian-style dressing (try Newman's Own Lowfat Sesame Ginger, or Ken's Lite Asian Sesame) over them and toss gently with your hands to coat. Let the slaw sit in the dressing for 5-10 minutes, tossing occasionally, before serving.

Note: this recipe makes a lot, and can be saved in the fridge even with the dressing on it: it just gets more flavorful.

Other things you could to this salad: sliced snow peas, thin cucumber slices, shredded raw zucchini, shredded broccoli stems, shredded red cabbage, boiled edamame beans, tofu cubes

To make your own dressing: whisk together 1 Tbsp soy sauce, 3 Tbsp rice vinegar, juice of 1/2 lime, 2 Tbsp sugar or honey, dash of Siracha or other hot sauce, and either 2 Tbsp peanut butter or

1 Tbsp sesame oil.

Hearty Weekend Breakfast That Won't Slow You Down

2010-02-01T08:29:00.000-08:00

So often weekend breakfasts turn into enormous, heavy meals, after which we are so full all we can do is take a nap for the rest of the day. Not that a nap is a bad thing, but a few weekend overeating episodes can undo all the hard healthy eating work we've put in during weekdays. So, here's an idea for a hearty breakfast that will fill you up, taste special, and get your weekend morning started off right.

Oatmeal with Fruit Topping
1 cup cooked oatmeal of any kind
(steel cut oats, quick oats, oat bran, old fashioned oats)
1/2 cup sauteed fruit

Fruit Topping Idea
(Note: this is the perfect time to use fruit you have that's getting too soft/mushy, or anything frozen)
1 Tbsp butter
1 apple, sliced
1 cup fresh cranberries (or 1/4 cup dried)
3 Tbsp brown sugar
2 Tbsp walnuts

Melt butter in skillet, saute apples for ~3 min with a tiny pinch of salt
Add cranberries (& 1 Tbsp water if mixture is getting dry)
When fruit is soft, add nuts and sugar and stir
Remove from heat and spoon onto oatmeal with drizzled milk
Another Topping Idea
1 Tbsp Butter
1 Pear
Seeds of 1 Pomegranate

Same directions as above.

Other Fruit Topping Ideas
1 cup frozen raspberries + segments of 1 orange + 1 Tbsp white sugar
2 cups strawberry slices + zest of 1 lime + 1 Tbsp honey
1 sliced banana + 2 Tbsp chopped walnuts + 1 Tbsp maple syrup
1 mango cut into chunks + 1 Tbsp shredded coconut + 1 cup frozen blueberries

All of these Toppings would also work well for pancakes or waffles
--even frozen whole grain waffles (like Kashi GoLean).

Breakfast Ideas

2010-01-28T14:02:00.000-08:00

You always hear that "breakfast is the most important meal of the day." That may or may not be true, but research does show that people who eat breakfast are less likely to overeat later in the day, and that they tend to eat healthier overall. So yes, eating breakfast is a good idea.

But don't be intimidated: you don't have to sit down to a large meal, eat breakfast-y food, or give up your quick morning routine to be considered a Breakfast Eater. Eating breakfast just means getting something into your body within 1-2 hours of waking up. Here are some examples of healthy breakfasts, all between 200-300 calories (approx) each:

If you like breakfast, but you're in a hurry in the morning, try these on-the-go options:

Spread 1 dollop peanut butter on a whole wheat tortilla, layer with sliced apples or bananas, and roll into a burrito
1 Luna bar (Nutz Over Chocolate is my fave) + 1 large orange
Small baggie of whole grain cereal (try Kashi Heart-to-Heart or Barbara's Cinnamon Puffins) + 6oz container of yogurt (for good yogurts, see my yogurt post)
5oz container 0% Greek yogurt w/ small handful dried cranberries & chopped walnuts
1 hard boiled egg + 1 piece whole grain toast (try Milton's 100% whole wheat, Milton's Healthy Dark, or When Pigs Fly whole wheat)
Good old PB+J on whole wheat (eat half for breakfast, half for mid-morning snack)
Glass of low-fat chocolate milk + 15 almonds
2 Kashi GoLean frozen waffles, toasted
Breakfast burrito made with 1 steamed egg (scramble an egg in a mug and microwave 45-60 seconds or until fluffy), 1/4 cup reduced-fat cheddar, 2 Tbsp salsa
Quesadilla made with 2 corn tortillas and 1/4 cup reduced-fat cheese, toasted in toaster oven then pressed together
Kashi TLC Crunchy Granola Bar (Toasted Almond and Pumpkin Spice Flax are both delish) + cup of coffee with milk

If you stop at a coffee shop on your way to work/school:

Starbucks Tall Nonfat Latte (unsweetened, or sweetened w/ 1 pkt sugar or Splenda) + 1/2 an Eight grain roll
Starbucks spinach-tomato-egg wrap + Tall coffee with low-fat milk
Dunkin Donuts Egg white-veggie flatbread + small coffee w/ low-fat milk
Dunkin Donuts glazed donut + small nonfat latte (please note: I do not suggest you eat donuts for breakfast, but if you're already going to eat something at Dunkin' Donuts, it's one of the lower-calorie options, and if it prevents you from binging at lunch then go for it)
Coffee Bean Medium Sugar-Free Vanilla or Mocha Ice Blended
Coffee Bean Medium Sugar-Free Tea Latte
McDonald's Egg McMuffin w/ no butter + small coffee
McDonald's Medium Nonfat Latte w/ 2 pkts sugar
Jamba Juice 12oz Sunrise Strawberry yogurt blend (ask for 3 scoops ice if you want it thick like a regular Jamba smoothie)
Jamba Juice oatmeal with fruit topping

If you "aren't a breakfast person," try bringing one of these to eat when you get to work:

16 Kashi TLC crackers + 2 wedges Laughing Cow Light cheese
Large orange + 1 string cheese
2 pieces smoked salmon + 1 Tbsp light cream cheese + 7 Reduced-Fat Triscuits
2 slices deli turkey breast, cut into strips and wrapped around carrot sticks
2 individual containers applesauce + 10 walnut halves
Apple slices dipped in 1 individual container Kozy Shack chocolate pudding
1 SoyJoy bar + large apple
Small carton of low-fat chocolate milk
1/2 Avocado with dollop of salsa

If you like to sit down to breakfast in the morning, but need some new ideas:

2 Kashi GoLean waffles spread with 1 tsp peanut butter each, topped w/ sliced bananas
1 whole wheat English Muffin with 1/2 cup cottage cheese and sliced tomatoes
1/2 whole wheat bagel with 1 Tbsp Light cream cheese and 1 tsp fruit preserves
1/2 cup cottage cheese layered with 1 cup berries, drizzled with honey & 2 Tbsp chopped nuts
Bowl of 1 cup plain nonfat yogurt, 1 cup chopped fruit (try thawed frozen mango in winter) and 1/4 cup granola
2 poached eggs w/ 1 sliced whole wheat toast spread w/ 1 tsp Smart Balance Light
Banana Oat Smoothie (click here for recipe)
Berry Smoothie, made with 1 1/2 cups frozen berries + 1/2 cup plain yogurt + 1/2 cup soy milk
2 corn tortillas topped with 1/4 cup reduced-fat cheese, melted in microwave or skillet and topped with salsa and chopped tomatoes
1/2 cup (dry) oat bran cereal, microwaved with 1 cup water then topped with sliced banana, drizzle of honey, and 1/2 cup vanilla soymilk
Homemade McMuffin - 1 toasted whole wheat English Muffin +1 steamed egg (scramble an egg in a mug and microwave 45-60 seconds or until fluffy) +1 slice 2% American or Cheddar Cheese + 2 tomato slices
1 piece whole wheat sourdough toast with 1 Tbsp light cream cheese, cucumber slices, and few pieces smoked salmon

Re-thinking Dinner

2010-01-27T08:58:00.000-08:00

If you've been trying to eat healthier this 2010 but can't bear the thought of another salad, how about an omelet for dinner? This traditional brunch item can be just as healthy as a salad, but a nice change of pace when you're craving something warm and hearty in the winter.

Simply heat 1 tsp olive oil in a small skillet. Cut up whatever veggies you have around and saute with some salt & pepper. Here I sliced 3 asparagus spears, a few mushrooms, green onions and let those cook a few minutes, then added 2 handfuls of baby spinach. (Looks like a warm salad, doesn't it?)

While that's sizzling away, scramble one extra large egg (or 1 large egg + 1 egg white) with 2 Tbsp lowfat milk in a bowl. Remove veggies to a plate, add another 1/2 tsp of olive oil to the skillet, then pour egg mixture in and roll around until the top starts to solidify (heat should be on med-low). Sprinkle some low-fat cheese on top if you want:

Then just pile the veggies on the egg, and using a spatula (or two if you want to make it pretty), gently fold one half over the other.

Plate up with a piece of whole wheat toast (if you're like me and must have some hearty carbs with every meal) and you've got yourself a balanced meal that feels like a relaxing Sunday brunch!

Food Rules

2010-01-26T09:17:00.000-08:00

I've mentioned Michael Pollan's Food Rules book a few times, but it is so in line with my nutrition & food philosophies that I just have to give it more attention. So for the next few months, I'll be posting intermittently about some of the rules and how to apply them (realistically) in your life.

I have lots of favorites when it comes to the "rules," but this is one of them:
It's not food if it's called the same thing in every language (Think Big Mac, Cheetos, Pringles).

Seriously, this stuff is not food, it's a collection of edible substances created by someone in a lab. Gross! (Not to say you should never eat these foods if you love them, but once in a great while should really be the goal).

Become an Expert Grocery Shopper

2010-01-22T16:50:00.000-08:00

Walking into a grocery store can be so overwhelming. You're hungry, tired, don't know what to make, not sure what you have at home, and there are often 20,000 items to choose from. It's no wonder you feel like running home and ordering takeout. Here are a few basics to make shopping easier:

PLAN BEFORE YOU GO - Think about what want to eat (consider meals at home, school/work lunches, and on-the-go snacks). Then do an inventory of your fridge & pantry, so you don't overbuy or forget something you thought you had. When you plan meals, try to plan things with overlapping ingredients, so you save money and waste less food.
MAKE A LIST AND STICK TO IT - Your list is your guide through the grocery store; it will help you avoid "impulse buys" (which are never healthy) and also prevent you from blowing your budget.
DON'T SHOP HUNGRY - The reason for this is obvious: you'll end up with a cart full of Cheez-its and M&M's. If you have to shop after work, or when you know you'll be hungry, keep some small snacks in your purse or glove compartment (individually-packed nuts, dried fruit, or granola bars) so you can kill the hunger pangs before walking into the store.

Here are some more great tips for How to Be A Highly Effective Grocery Shopper. And if you're interested, some grocery store history and trivia.

Easy Pizza

2010-01-21T08:34:00.000-08:00

I got this pizza idea from an unlikely source (sorry Linds!) -- my good friend Lindsay :) She is in the process of becoming a whiz in the kitchen, and the pizza I had at her house recently was fab:

Ingredients

1 refrigerated pizza dough (try TJ's whole wheat)

3/4 bunch asparagus, trimmed & sliced into smaller pieces

4 thin slices prosciutto, torn or chopped

1-2 cups Italian cheese blend, mozzarella, or Parmesan cheese

Sprinkling of pine nuts

(I also added lots of fresh basil & drizzle of olive oil)

Let the dough sit at room temperature for at least 15 min before you stretch it out onto a baking sheet coated with cooking spray or olive oil. Then stretch out dough and pile on the toppings. Bake at 475 for 10-14 min or until cheese is browned and dough is crusty on the edges. Let sit 5 min before slicing.

To make vegetarian, replace prosciutto with Greek olives or artichoke heart quarters.

Roasted Veggies

2010-01-20T08:52:00.000-08:00

If you don't like a particular vegetable, or are not sure if you like it, try it roasted. Roasting makes every vegetable super tasty--even broccoli, spinach, or celery, veggies you wouldn't necessarily think of putting in the oven.
Not clear on what roasting is? It's baking at a high temperature -- like 400 or above. How to roast most veggies: toss with a little olive oil and generous sprinkle of salt & pepper, lay out in a single layer on a baking sheet, and roast at 425 or 450 until the edges of the veggies are brown & a little crispy, and the insides are soft. The timing will depend on what veggie you're roasting. Some examples:

Asparagus: 12-15 min
Broccoli florets: 17-20 min
Cauliflower florets: 35-40 min
Chopped kale or other greens: 3-6 min
Zucchini chunks: 30-35 min
Butternut Squash chunks: 30-35 min
Snap Peas: 10-12 min
Fingerling potatoes: 30-35 min
Sweet potato chunks: 30-40 min
Frozen corn (rinse kernels under hot water to thaw first, drain well): 12-15 min
Apple or pear chunks (not a veg, but yes, roast them!): 15-20 min
Garbanzo Beans (not a veg, but yes, roast them!): 20 min
Tofu cubes (not a veg, but toss with your fave sauce & roast it!): 20-30 min

....and the list of yummy things to roast goes on. Some other roasting tips:

Make sure all your veggie chunks are the same size, so they're done cooking at the same time.
Don't overload the baking sheet -- a single layer is key for the veggies to brown. If you overload, the veggies will steam each other and you'll get a big pile of mush.
Amount of olive oil you use is up to you, but to get the vegetables to brown/caramelize, they need to be well-coated. Not swimming in oil, but coated. This will also prevent sticking.
Lay a piece of foil (shiny side down) on your baking sheet to reduce clean-up time.
Sprinkle dried herbs of any kind along with your salt & pepper to boost flavor of the veggies.
Experiment with different kinds of salts & peppers -- these can bring out different flavors in the veggies. And don't skimp on the salt--it makes all the difference in the taste of the veggies.
Try adding some minced garlic to the olive oil before you toss the veggies in it--your house will smell divine, and you'll think you've become a gourmet cook!

Roasted Fingerling Potatoes with dried thyme

My new favorite thing to roast: chopped greens. Toss with olive oil and minced garlic,

then roast for 6-8 minutes until the edges are crispy. So good!!

Herb Bread

2010-01-19T13:05:00.000-08:00

Not everyone's up for bread-making, but if you are, here's a delicious loaf:

1 1/2 cups warm water
3 Tbsp olive oil
1 1/2 tsp sea or kosher salt (1 tsp if using table salt)
3 cups bread flour
1 1/4 cups wheat bran (or use 1 cup oat bran, whole wheat flour, or rye flour)
1 Tbsp dried Rosemary & Thyme, or other herbs of choice (or 2-3 Tbsp fresh finely chopped herbs)
1 packet active yeast (2 1/4 tsp)

Mix all ingredients in a large bowl with a wooden spoon. When everything is combined (and your arm is tired!), remove dough to a floured surface and knead for about 5 min. Return to bowl, cover with a kitchen towel, and place in a warm spot for 1-2 hrs or until dough as doubled in size.
Punch down (really, sock it to the dough) then reshape into a 9 x 5 loaf pan, sprayed with nonstick cooking spray. Cover with towel and let rise again for an hour. Bake at 425 for 10 min, then reduce heat to 350 and bake for additional 30 min, or until loaf sounds hollow when you knock on the top. Let bread cool directly on cooling rack for an hour before slicing (or at least 20 min if you are dying to sink your teeth into a hot piece with butter).
Note: you can also do this in a mixer or food processor with the dough hook attachment -- the machine will do the mixing and kneading for you. Just let it rise right in the bowl and put in loaf pan for 2nd rise.

Enjoy!

Making Dinner with "nothing" in the fridge

2010-01-17T11:04:00.000-08:00

Just because you haven't been to the store doesn't mean you can't eat dinner at home. Having a few frozen veggies, an egg or two, some random things in jars, and a bread item of some sort, means you can throw together a tasty dinner in a flash. Really. Here's what we had last night:

Corn tortillas, broiled for 2 min in the toaster oven with a few old clumps of goat & cheddar cheese
Frozen spinach mixed with a handful of fresh chopped kale that was starting to wilt
The rest of some salsa mixed with 1/2 can black beans & 2 pieces leftover chopped grilled zucchini
1/2 pkt leftover pre-cooked rice from a packet
A fried egg, tomato slices, and about 6 leaves of old-but-still-good cilantro (literally) on top

Not fancy, but it was really good. And free. And utilized food that would have gone bad. You can do this too!

How Can I Tell if a Product is REALLY Whole Grain?

2010-01-15T11:36:00.000-08:00

Figuring out whether your bread, pasta, cereal, etc is really whole grain can be tough, because there are so many terms & words used on packaging to make you think a product is healthy, even if it's not. Here are some of the most common terms defined, to help you make an informed decision about what products to buy:

100% Whole Grain

No refined grains or refined flour was used
Means product has fiber, which helps lower cholesterol and slows digestion so that you stay full for longer, and end up eating less.
If something is 100% whole grain, it should have at least 3 grams of fiber per 100 calories.
Note: there may be other grains used in addition to wheat, like oats, oat bran, spelt, flax, rye, or barley flour. These are all "whole grains."
This is a good sign. Buy products that say this.

100% Whole Wheat

Made with only whole wheat flour, no refined flours
If you read the ingredients list, you should see that the ONLY flours listed are stone-ground whole wheat, 100% whole wheat, or whole wheat.
When buying bread, look for "100% whole wheat" on the label

Wheat

This means nothing, because ALL bread (except gluten-free) is wheat bread. What you want is whole wheat.
If you read the ingredients list and see "enriched wheat flour," or "unbleached wheat flour," or "fortified wheat flour" -- don't be fooled, these are not whole grains!

High Fiber

Has at least 5 grams of fiber and less than 3 grams of fat per serving
Good because fiber helps fill you up, and keep you fuller for longer

Good Source of Fiber

Has 2.5-4.9 grams of fiber per serving
May or may not be 100% whole grain, but if the ingredients are all whole grains, then it is

More Fiber or Added Fiber

Has at least 2.5 grams more fiber per serving than the regular version of the food
Watch out! -- many products that have tons of fiber (like 10-25 grams/serving) have all sorts of unnatural additives to make them higher in fiber -- and these added fibers do not have the same beneficial effects on health as naturally occurring fiber -- so just be aware of this if you choose to buy these products.
Good clues that a product is high in synthetic fiber (not the naturally-occurring kind):

If the product is white, like a "country white bread" but has fiber -- clearly the product is not whole grain because it's white & refined, so you know the fiber is from an additive, not from the grain itself
If the product is not the type of food that would normally have fiber (a grain, fruit, or vegetable) -- like a Pop Tart, candy, beverage, or yogurt.

Made with Whole Grains

There might be whole grains in the product, but the product is not 100% whole grain
This is a company's try at getting you to believe their product is completely whole grain, even though it's not

Let me know if you have other specific questions about fiber or whole grains and I'd be happy to answer!
* picture from www.applepiepatispate.com website

How Much Can I Afford to Give to Haiti?

2010-01-14T08:51:00.000-08:00

Yesterday morning I donated $5 to Wyclef's relief organization in Haiti simply by texting YELE to 501501. Later in the day, as I watched a CNN report on the current situation in Haiti, it dawned on me that a $5 donation from someone like me is ridiculous. I spend more than $5 on a magazine that I feel like reading, or on my 3X/weekly frozen yogurt habit. I am far from rich, but I can definitely afford to put some of my daily luxuries aside for a week or two in order to provide much-needed assistance to a people who have nothing. So I got online and gave an amount that made me feel just a little uncomfortable, but also like my donation was truly going to help.
In thinking about what you can afford to give, I encourage you to push the limit a little. No matter how hard our own recession has hit, Haitians need our money more than we do.

Forming Habits

2010-01-13T08:50:00.000-08:00

At the beginning of the New Year, we all try to ditch bad habits and form good ones. Here is my own bad habit I'm trying to kick (and by kick I mean reduce the frequency of, NOT eliminate. God no I could never do that):

Getting out of a habit may seem daunting, but the good news is, by getting out of an old habit, you are already forming a new one. Just like you can get used to having dessert after dinner every night, you can get used to not having dessert after dinner every night. It just takes a little time -- usually 2 weeks is enough for food habits -- of not doing what you're used to, and then TADA!, a new (good) habit is formed.
To help get you through the sometimes tough period of adjustment (when you are craving frozen yogurt with sprinkles so badly it's taking over your entire being), it's helpful to fill the time you used to spend on the habit with a specific planned activity. For example:

When I get the craving for dessert I'll go through my dresser and find clothes to give to the Goodwill.
When I'm at work and I get the craving for salty snacks at 4pm, I'll leave the building and go on a 5 minute walk around the block, breathing deeply and refocusing my attention.
To prepare for the craving I know I'll get for my nightly glass of wine, I'll go the grocery store and find 3 new cool herbal teas that I can jump up and make as soon as the craving strikes.

.....and so on. Really, it's not as hard as you think. Our bodies are amazing and can re-learn pretty much anything. So, I'll let you know how the frozen yogurt battle goes!

Expiration Dates - What Do They Mean??

2010-01-12T08:47:00.000-08:00

If you can reduce your food waste, not only will your food budget go down, but also your carbon footprint. On average, Americans waste between 12-20% of what they buy, and America as a whole wastes about 40% of its food supply. Producing this food that never gets used accounts for more than 1/4 of America's consumption of fresh water, and also uses about 300 million barrels of oil per year. Not to mention all the methane that emerges when this wasted food rots (methane is a potent greenhouse gas)!

Luckily there are LOTS of ways you can reduce the amount of food you waste at home, from buying less to being more efficient with what you have lying around. I am going to write about many of the ways you can achieve this over the coming months, but to start, a few words about expiration dates.

There are different kinds of expiration dates:

"sell-by" = a guide for the store to know how long it can display an item for sale (yogurt, milk, most dairy products are sell-by ....which means if your milk/yogurt/cheese doesn't smell spoiled or look weird, it's probably fine...I don't even look at the date on my dairy products, I just trust my senses, especially with yogurt--which is kind of like spoiled milk anyway--usually tastes good for up to a month after the date on the carton)
"best before"or "best by" = refers to the quality or flavor of the food (like jelly/jam, nuts, oils)
"use by"= this is a true expiration date, after which it's best not to use a product at all (like mayonnaise, meats, etc)
"use or freeze by" = literally, use it or freeze it by this date; once it's in the freezer, the product will last 3-6 months longer than the date, depending on the type of food)

For a complete guide on how to read expiration dates, check out this easy-to-read article from Business Week.

Remember, the things that give you food poisoning or make you sick are usually colorless, odorless, and tasteless -- so you're not necessarily avoiding illness by throwing away your 1-lb block of cheese that has a tiny speck of mold on it!

Economist Magazine, Nov 26, 2009 (Source for statistics used in this post).

Skillet Gnocchi: A Healthier Way to Eat Pasta

2010-01-11T08:56:00.000-08:00

Try this fast & easy pasta entree -- it has lots of beans and veggies, so even though it's pasta, it's still low-cal!
(link below is fixed now)

Skillet Gnocchi with Chard and White Beans

64 Ways to Eat Food

2010-01-08T13:01:00.000-08:00

Michael Pollan is one of my favorite food-related authors. His new book, FOOD RULES: An Eater's Manual, "is a useful and funny purse-sized manual that could easily replace all the diet books on your bookshelf," says Tara Parker-Pope, a columnist for the NY Times.

Parker-Pope goes on to say "I love this book not only for its simplicity and practical advice, but because the rules themselves are memorable and will ring in your head long after you read it. Choosing just one rule that is new to you from each of the book’s three sections would certainly lead to meaningful changes in your eating habits."

Read more of her article here.

A few of Pollan's food rule highlights:

If it came from a plant, eat it. If it was made in a plant, don’t.

It’s not food if it’s served through the window of your car.

It’s not food if it’s called by the same name in every language. (i.e. Big Mac, Cheetos, Coke)

Eat all the junk food you want as long as you cook it yourself. (this is not because homemade junk food is healthy, but because it's labor-intensive and cumbersome to make, so you won't make it very often & will eat junk in moderation by default)

This is a humorous book, with realistic and practical "rules" you can try to integrate into your life. There are 64 of them not because you have to do all of them, but so you can choose ones most relevant to you. I highly recommend at least flipping through this!

Chickpea & Sausage Stew with Greens

2010-01-07T10:27:00.000-08:00

Warm up with this hearty, veggie-heavy stew!

1 large onion, chopped
2 teaspoons dried thyme
2 zucchini or yellow squash, grated
1 can garbanzo beans, drained and rinsed
1 15-oz can diced tomatoes (I like to use the fire-roasted ones, or with green chiles)
4 pre-cooked chicken sausages, sliced into half-moons
4 cups rough chop kale/spinach/cooking greens (I use the Southern Greens mixture from Trader Joe's)
1-2 cups Roasted Red Pepper & Tomato Soup (Trader Joe's, Whole Foods, Pacific, or Imagine--in the qt-size box)
1 cup water or broth

Heat 1 Tbsp oil in a large pot. Add onion & pinch of salt and saute until softened. Add dried thyme and grated squash and saute a few more minutes. Add beans, tomatoes, sausage, boxed soup, and broth/water. Let simmer for 10 minutes or until near boiling. Add the greens, a cup or two at a time, and cook until they're wilted and somewhat softened, about 10 minutes for the Southern Greens, but only 2 min for spinach which wilts quickly. Serve with a sprinkle of Parmesan cheese.

Variations & Notes: 1) You can skip the boxed soup and use all broth--I just like the creaminess-without-cream that the soup offers. 2) You can make this vegetarian by replacing the sausage with a jar of roasted red peppers, drained & sliced. 3) Use whatever bagged, pre-washed greens you can find at the store to make this soup super easy; baby spinach or arugula might be the easiest to find. 4) If you have some wine open, red or white, add a few splashed to the onions before adding the other ingredients, for extra flavor.

Yogurt: Learn to Love It

2010-01-06T14:16:00.000-08:00

Few foods offer more health benefits than yogurt. In addition to being a great source of protein and calcium, it provides live & active cultures, which are beneficial for many reasons, primarily because they promote healthy digestion & can boost immunity (there are lots of wannabe immune-boosting foods out there; yogurt is a real one). You can even eat yogurt if you're lactose-intolerant; it may actually help you digest!

Not all yogurts are created equal. Some are healthy, but others have so much sugar and so many additives, they should barely be considered yogurt.

Facts to help you choose a good yogurt:

Plain yogurt has about 12g of naturally-occurring sugar per cup -- this is from lactose, a natural component of milk, and is not the same as refined sugar. Even tart, unsweetened yogurt contains this lactose, so don't let it scare you off.
A teaspoon of sugar = 4grams. So for example, if you buy a cup of yogurt that has 32 grams of sugar (like regular Yoplait or a grocery store-brand), that means it has 8 whole teaspoons of sugar in just one serving-- chances are you would never feel comfortable adding this much sugar into anything, so why would you eat it in yogurt?!
If you're not into the tart taste of yogurt, add your own honey, maple syrup, fruit preserves, berries, or other chopped fruit (this is a much healthier than buying pre-sweetened yogurt, as you'll add less sugar). Aim for a little (1 tsp) then add more if you need to. Or, mix a few tablespoons of a flavored yogurt into plain, to get the benefits of both.
Frozen yogurt from a yogurt shop, even if it's nonfat and or sugar-free, is not as beneficial as regular yogurt. It's definitely better than ice cream, and better than many commercial yogurts, but keep in mind it's still a dessert, and it tastes that good for a reason.
"Tart" frozen yogurt, from Pinkberry & other yogurt shops, is not unsweetened. It's actually very high in sugar (32g in a 8oz serving, which is usually the smallest cup-size), they just add citric acid to make it taste tart.

Here are some of my favorite types -- they are not only tasty, but healthy:

Siggi's Skyr Icelandic Yogurt
Siggi's "skyr" is a thick, tart, flavorful yogurt, with a hint of sweetness. They offer all sorts of unique flavors, like orange-ginger, pomegranate-passionfruit, and grapefruit. High in protein (16g) and low in sugar (10g) -- very rare in a yogurt. Only drawback to Siggi's is it's $2.99/6 oz container. But a great occasional indulgence.

Fage 0% Greek Yogurt
Fage is one of the original Greek yogurts in the U.S. It comes in Total (full fat), 2% (reduced fat), and 0% (fat free). Go for the fat-free & plain -- it's so thick & creamy you won't feel any sacrifice. If you want sweetness, add a teaspoon of honey or chopped fruit rather than buying the sweetened type; that way you can control the amount of sugar and calories added.

Note: Trader Joe's sells a generic 0% Greek yogurt--it's Fage only with a Trader Joe's label--and about half the price.

Trader Joe's European Style Fat-Free Yogurt
This yogurt is thinner than Greek, but is equally creamy and delicious. It's still high in protein (14g) and low in sugar (10g), and tasted very tart. Add 1-2 teaspoons maple syrup to a cup if you prefer a sweeter yogurt (even adding your own sweetener will keep yogurt much lower in calories and sugar than if you buy sweetened yogurt).

Stonyfield Organic Yogurt
I love almost all of Stonyfield's yogurts. The milk comes from family farms in Vermont and the yogurts are super high quality. Some of them are pretty sweet, so if you buy a fruit-on-the-bottom one, leave the fruit-at-the-bottom. Or, mix a little of the fruity yogurt into a larger amount of plain.

Other brands to check out (Read the Nutrition Label before buying -- look for less than 20g/sugar per 6-oz cup -- and even less is best!)

Mountain High -- Plain fat-free, Plain lowfat, Lowfat Vanilla (esp if you mix w/ plain)
Cascade Fresh -- Even the flavored ones are lower in sugar than other commercial fruit yogurts
Brown Cow -- Plain fat-free, Plain Lowfat, Maple Lowfat
365 (Whole Foods brand) Lowfat and fat-free varieties
Wallaby Organic -- some flavors are lower in sugar than others--read the label
Oikos (Stoneyfield's Greek Yogurt) -- all flavors are good & pretty low in sugar

Yogurts I recommend avoiding:

Yoplait Regular
Yoplait Custard Style
Dannon regular
Ralph's, Von's, Safeway, Kirkland Signature, etc. -- these regular fruit-flavored yogurts are super high in sugar and calories
"Light" yogurts -- these are reduced calorie, but sweetened with aspartame (Nutra-Sweet) and contain many additives. If you need sweet, these are a better choice than regular versions calorie-wise, but not necessarily healthy.

Cleanse & Detox Diets: A Big Hoax

2010-01-04T10:00:00.000-08:00

Are you about to drink lemon-water-syrup-cayenne pepper juice for 10 days to "cleanse" your system? Do you plan to eat nothing but vegetables for two weeks to "rid your body of toxins?" Or maybe buy an expensive juicer so you can have liquid meals & supplements for the month of January and "shed excess fat?"

If the answer to these questions is yes, let me save you an enormous amount of hunger, misery, money, and time spent on the toilet: Cleanses and detox diets are hogwash. They're basically glorified fasts, and the only thing they guarantee is that the people who invent them are going to make a lot of money.

"Wait!!" you say, "But I've been so indulgent and mean to my body during the holiday season--and maybe all of 2009--that I need to 'start fresh' and rid my body of the evil things I put in it for so long!!"

News flash: you, along with every other member of the human race, have a built-in detox system. It's called a liver, kidneys, lungs, and skin. These powerful organs work round-the-clock to protect you and make sure that whatever you've ingested that doesn't serve you is excreted. And I assure you, this is the only detox system you need.

Not only will a cleanse or detox not do what it promises, but it can also cause harm to your body. When you flush out "bad stuff" from your body, you're also flushing out good stuff, like vitamin & mineral stores, and the good intestinal bacteria that keep your digestive system healthy. Not to mention, the "flushing" of your body's insides means you'll likely have frequent gas and diarrhea, which can quickly lead to dehydration, the breakdown of skin on your bottom, and hemorrhoids. Sound gross? It will be.

In addition to unpleasant symptoms, these types of diets severely restrict your calories, to a level that can cause headaches, fatigue, irritability, body aches, inability to think clearly, and overall lethargy. So forget exercising -- it would leave you lightheaded at best -- and plus, your detox diet is so low in protein that you won't be able to rebuild lost muscle tissue.

While you will probably lose weight during your diet (because of the severe calorie restriction), studies have shown that you will probably gain the weight back and more, soon after you start eating normally again.

Now, if you've gained some chub over the holidays, eaten nothing but cookies and prime rib, and partied like prohibition was about to be reinstated, then doing something to jump start your new year is a good idea. The something (moderation) is not as sexy as a cleanse, but it works, lasts, and won't leave you starting your new year on the pot. Here's what I'd recommend:

Cut back on high-fat foods, meat, and sweets. You could even give these foods up for two weeks, to allow your body to readjust to a new healthy routine, and to reduce cravings. Just don't plan to give these up completely for too long--it won't last anyway.
Eliminate alcohol, or reduce your consumption to 1-3 drinks per weekend, and no alcohol during the week.
Reduce reliance on caffeine. If you feel you need a little, limit yourself to one cup of coffee or tea in the morning, then stick to caffeine-free beverages for the rest of the day. You'll adjust after a week or so, and will sleep better and have more natural energy.
Eat more fruits and vegetables. This does not mean add lettuce to your cheeseburger, but rather replace some of what you're eating now with vegetables. If you normally have meat, mashed potatoes, and a vegetable for dinner, replace the potatoes with another lower calorie vegetable.
Don't drink your calories. Stick to water and other calorie-free beverages like sparkling water, herbal tea, iced tea, and the occasional diet soda.
Don't do anything extreme. If you give up foods you love completely, you won't stick to your new healthy lifestyle plan. You'll eventually (probably sooner rather than later) revert to your old habits, and you'll gain weight back, feel fatigued, get lazy, etc.
Take baby steps. Make mini-goals that are specific, realistic, and don't make you feel overwhelmed. For example: this week I will eat primarily vegetarian meals. Or, this week, I won't bring any unhealthy foods into my house, to reduce temptation.

Eating in moderation is the only way to maintain a healthy weight and healthy lifestyle in the long run.

Challah Bread Pudding

2010-01-03T17:08:00.000-08:00

I made this bread pudding at 11pm on NYE, it was ready by midnight, and it was the best I've ever made. Not healthy, but reduced calorie, and definitely delicious.

Challah Bread Pudding

3/4 lb loaf of Challah, about 12 oz

2 cups Light Egg Nog (I used Horizon Lowfat)

1 egg

1 cup 1% milk

1/4 cup sugar

pinch of cinnamon

1/4 cup chocolate chips

Preheat oven to 350. Cut Challah into 1-inch cubes and lay them out on a baking sheet. Toast the cubes for 10 min.
**

Meanwhile, whisk together eggnog, egg, milk, sugar, and cinnamon in a large bowl. When bread cubes are lightly toasted, remove them from the oven and place in a baking dish (whatever dish you have that fits the cubes--a pie plate or casserole dish). Pour milk mixture over the bread and toss them gently with your fingers, to coat. Press down on the cubes a bit so they soak up the liquid. Sprinkle the chocolate chips over the top, cover with foil, and bake for 20 minutes. At that point, remove foil and bake for another 20 minutes or until liquid is absorbed, pudding is golden brown on top, and it feels semi-firm to the touch.
**
Serve warm with a drizzle of caramel or butterscotch sauce (I mixed a little Amaretto into caramel sauce) and a scoop of vanilla ice cream.

Note: the eggnog is a stand in for making a real custard, but it doesn't make the bread pudding taste like eggnog. So if you're cooking for a picky crowd, not to worry.

Updated Game Day App

2009-12-31T09:55:00.000-08:00

We all love a good Chip Buffet, but if you're looking to add some culinary flare to your New Years Day, try these delicious stuffed dates. People will pop them in their mouths like popcorn!

Stuffed & Wrapped Dates
Medjool Dates (the big ones--CA dates are too tedious to work with, even if already pitted)
Mascarpone Cheese
Blue cheese
Toasted Pecan Halves
Prosciutto di Parma (optional)

Leave cheeses at room temperature for 30 minutes so they're softer and easier to work with. Scoop some Mascarpone cheese into a bowl, then crumble desired amount of blue cheese into the Mascarpone and mix together with a small spatula. I usually use about 1-2 tbsp blue cheese for 1/4 cup Mascarpone (this amount stuffs at least 20 dates), but use however much you want depending on how strong of a blue cheese taste you like. (If you're not a blue cheese fan, you can do half Mascarpone and half goat cheese),

Remove pits from dates by slicing one side open enough to pull the pit out. Using a small spoon, small icing spatula, or butter knife, stuff a small amount of the cheese into each date. Then stuff a pecan half into the cheese and set date aside.

Take a thin slice of prosciutto and cut it lengthwise into 3 long strips. Place a date at one end of one of the strips and roll it up in the prosciutto. Repeat with remaining dates & prosciutto slices. (To make vegetarian, just omit the prosciutto. Or, wrap date in a large basil leaf and stick a toothpick in it so it holds).

Enjoy!!

A Healthy & Enjoyable January

2009-12-30T16:25:00.000-08:00

This is the time of year when we've all indulged a little too much, and have our sights set on January 1st as "the day" when we'll get our act together eating-wise (or maybe the Monday after, for those who want to eat nachos while watching bowl games).

While goals to eat less, drink less and work out more, etc, are good goals theoretically, they probably won't last, because temptation will pop up again before too long. So instead of thinking of January as the time when you'll start being good to your body, I propose that you start NOW. Not with a strict diet, a fast, a cleanse, or anything unpleasant. Instead, with some small but specific goals that will eventually help you reach your larger goals.

Small, realistic, specific goals are great because you can start on them this very minute, without feeling overwhelmed or intimidated, and they're clear enough so you know exactly what to do. Some examples:

When eating out, put half of your meal into a to-go box before you even start eating. Save the leftovers for a future meal.
Put a post-it note on your refrigerator door that lists 3 activity ideas you can do when you're about to eat out of boredom. (e.g. organize desk drawer, walk to drugstore to buy newest US Weekly, put on favorite song/sit down/close eyes/regain focus, read an interesting article on nytimes.com)
Stop buying ______ (insert your favorite junk food), so that the temptation is not within arms reach.
Make a grocery list and meal plan every Sunday, taking into account your schedule for the week, and how many times you'll realistically eat in.
Keep individually-portioned bags of nuts & dried fruits in your purse, glove compartment, gym bag, etc, for healthy snacks between meals. (If you're ravenous at mealtime, you'll overeat).
Order drip coffee at Starbucks, instead of the usual latte/mocha/frappuccino. Add milk or sugar yourself, to save on calories.
Don't drink on weeknights. Save a glass of wine or a beer for a weekend treat (big time calorie saver)
Replace one serving of bread/meat/cheese/sweets each day with a fruit or vegetable.
Weigh yourself once a week (on the same day) to keep yourself aware of how your habits are affecting your body.
Whatever goals are relevant to you & your lifestyle

These may seem like insignificant steps when you're desperate to shed your holiday pounds, but if you start with one, add another in a couple weeks, another a few weeks after that, and so on, you'll be losing weight and/or getting healthier faster than you think. To boot, you won't be feeling deprived or depressed....which means you may actually stick with these. And that would be an enormous feat, in the world of weight loss.

Find what you're looking for!

2009-12-16T23:19:00.000-08:00

I just added a "search" feature to my blog, so that when you come looking for a specific recipe or idea you remember liking, but can't remember when it was posted, you can just put it in the search bar (appears on the right side) and boom! There it is. Hope it's helpful!

Peppermint Brownies

2009-12-16T23:02:00.000-08:00

Before I give you this recipe, I'll give a disclaimer: Make these when you're going somewhere and need to bring something, NOT when you're bored at home and want a treat around the house. They are too good to stop, so you should arrange sharing them asap.

Peppermint Brownies -- Shortcut Version

1 package Ghiradelli Chocolate Brownie Mix

Eggs -- however many it says on the box

Oil -- however much it says on the box

Peppermint Schnapps -- replace half the water it calls for with Peppermint Schnapps

2 oz mint chocolate chips or chunks, melted (Trader Joe's has good mint dark chocolate chips)
2 (approx) Tbsp milk, half & half, or cream

1/2 cup Candy Canes pieces (smashed into little bits)

Prepare brownies according to package directions, only sub Peppermint Schnapps for 1/2 the water. (To make without alcohol, just add 1 tsp peppermint extract and do everything else the package instructions say). Grease a baking pan, pour in batter, and bake for 1/2 the baking time.

Meanwhile, melt mint chocolate with 1-2 Tbsp milk in microwave in 20 second intervals, stirring in between. Every 20 seconds, add a little more milk, half & half, or cream if necessary, and gently stir in until smooth. Chocolate should become a sauce consistency: runny enough so you can pour it, but still thick like hot fudge. After the brownies have baked for 1/2 the time, pull them out, drizzle the chocolate sauce over them, then sprinkle them with the candy cane shavings. Return to oven for the remaining bake time. (They may take a bit longer to cook, so put them in for more time if necessary but check often so they don't overcook).

If you want the non-shortcut version of this recipe, email me and I'll be happy to provide.
Enjoy!

Christmas Party Idea

2009-12-12T10:31:00.000-08:00

A client of mine has these porcelain gingerbread houses that light up, so for her Christmas party last night we built a plot of "snow" with icing and coconut, and created a village of gingerbread figures. It turned out so cute!

Quinoa with Latin Flavors

2009-12-09T08:14:00.000-08:00

Super tasty side dish from Eating Well magazine. Turn this into a complete meal by adding 1 can black beans, 2 cups thawed frozen corn, 1 diced avocado, and 1 pint halved cherry tomatoes.

http://www.eatingwell.com/recipes/quinoa_with_latin_flavors.html

Oatmeal Molasses Bread

2009-12-06T11:05:00.000-08:00

Making your own bread sounds hard, but it's not. In fact, it's the perfect activity for a weekend when you're catching up on stuff around the house. This is my favorite bread recipe of the moment, given to me by my friend Kathy, and based on the recipe by the Hell's Backbone Grill in Utah.

Oatmeal Molasses Bread
1 cup organic rolled oats
2 cups hot water
2 Tablespoons melted butter
1/2 cup tablespoons molasses
1 teaspoon sugar
2 teaspoons salt
1 tablespoon dry yeast
1/2 cup lukewarm water
5 1/2 cups bread flour

Pour the hot water over the oats and in a large bread bowl and let stand for 15 min. Add melted butter, salt and molasses (1/2 cup). In separate bowl, add 1 tablespoon yeast to 1/2 cup lukewarm water with the tsp of sugar. Let the yeast get foamy and then add to the oats mixture. Mix in flour until tacky but not sticky texture. Knead dough well for about 10 minutes or so. If on the dry side, knead on oiled surface. If too sticky, add more flour.

Oil the bowl and top of dough, cover with damp kitchen towel. Let rise in warm place for two hours or until doubled in size. Punch down and shape into loaves (2 regular size) and place in buttered pan. Let rest for at least another 30 minutes or until doubled in size.

Bake in preheated oven at 425 degrees for 10 minutes and then reduce heat to 350 degrees and cook another 35 minutes or so until done - sound hollow when tapped (although I use 350 degree oven and it is just fine). Remove from pan and cool on rack or towel.

Enjoy!

Mushroom Barley Soup

2009-12-03T18:10:00.000-08:00

A hearty, healthy go-to -- this soup will warm you from the inside out and keep you satisfied!

Mushroom Barley Soup

Weight Loss Secret: Get Enough Sleep!

2009-12-01T09:07:00.000-08:00

Lack of sleep may be sabotaging your healthy eating efforts, since people who sleep less seem to snack more...probably because they're reaching for a boost of energy that they didn't get from a good night's sleep.

If you find yourself reaching for food during the late afternoon slump or when watching TV at night, make a plan to give yourself more nighttime hours for sleep. It could be as simple as turning off the TV a 1/2 hour earlier, skipping a weekday social event, or just making a pact with yourself to be in bed by a certain time every night when you know you have to wake up early.

Feeling rested is not only good for your waistline - it's also good for your mood, your relationships, and for staying well during flu season. So stop reading this blog post, and head off for a snooze!

Recipe for Relaxation

2009-11-30T14:43:00.000-08:00

Already feeling the stress of the holiday season?! Here's a treat you can enjoy while kicking back in front of a cozy fire (or for those of us in Southern CA, in front of the fan, so you don't start sweating):

Cocktail: The Naughty Girl Scout

1 packet Light Hot Chocolate (click here for the tastiest low-cal options)

2 Tbsp Peppermint Schnapps

1 tsp Candy Cane Shavings (smash a peppermint of piece of candy cane)

5 mini marshmallows

Prepare hot chocolate according to package directions. Stir in Schnapps, then top with marshmallows and candy cane shavings. Make an easy non-alcoholic version of this cocktail by skipping the Schnapps and adding 1/4 tsp peppermint extract.

Enjoy!

Surviving the Holiday Season

2009-11-23T12:04:00.000-08:00

Oh, the holidays. Such trouble for our waistlines!

But instead of telling you to avoid parties with buffets, drink water not egg nog, maintain your usual workout routine, and load your Thanksgiving plate with green beans instead of stuffing, I'm going to be realistic. Because who are we kidding? We all indulge during the holiday season (even nutritionists). So rather than telling you to stave off indulgence (only to make you feel guilty when you don't take the advice), let's just focus on how to recover quickly so you can go back to feeling and looking your best.

The day after you've overeaten:
Make a point to be active, and return to a normal eating routine. Do not skip meals! Instead, focus on eating especially light foods, like fruits & vegetables and lean proteins, so that you don't end up starving at the end of the day, only to find yourself overeating again.

The day after you've had too many spiked egg nogs:
Unfortunately, a hangover is like a broken heart in that the only thing that cures it is time. Caffeine, greasy food, Vitamin B powders are not going to help. So rehydrate with plenty of water and diluted juice/diluted Gatorade, get some fresh air, and rest up.

The day after you've lounged on the couch for 16 hours straight:
Go for a few short walks, restore your inner peace with a yoga class, do some stretching at home, or hit the gym. Just get moving, in whatever way is most enjoyable for you.

And that's it. Remember, one day of bad eating or laziness isn't going to kill you. But a week's worth of days like this will take a toll on how you feel...and also how your pants feel when you're trying to button them up. So try to balance indulgent days with normal days, because come January, you'll want to look back on the holiday season as a time when you ate your share of fudge, but didn't go up 3 sizes.

Happy Thanksgiving!

Thanksgiving Dessert Ideas

2009-11-22T20:08:00.000-08:00

Are you in charge of bringing dessert to Thanksgiving dinner, but tired of the usual pumpkin pie? Try one of these fall desserts, which will please your recipients' palettes but serve as a nice change of pace.

My favorite of the moment is this one which I turned into
an apple cake by replacing the nectarines with one thinly sliced Fuji apple (I also reduced the butter to 1/2 a stick, added 1/4 cup plain yogurt, and reduced the sugar to 1/2 cup). Serve with a scoop of vanilla frozen yogurt and a sprinkling of cinnamon.

Here are some other ideas:

1) Pumpkin Ice Cream Pie -- the ginger snap crust is exquisite...and the ice cream makes this treat slide down easily, even when you're really full. (I know you're asking yourself "what kind of nutritionist says that?" --but it's Thanksgiving after all).

2) Cranberry Chocolate Tart -- tangy 'n sweet, this is a fab choice. Use only 3 Tbsp of butter in the crust, and when making the filling, replace the whipping cream with chilled evaporated fat free milk.

3) Maple Walnut Cake -- dates make this cake incredibly moist and sweet. I used 100% whole wheat pastry flour, instead of part all-purpose flour -- it's still divine.

Let me know what you try out, and
Enjoy the holiday!

Recipes from Women in Business event

2009-11-20T10:46:00.000-08:00

Two kinds of pizza you can make at home!

CHICKEN APRICOT PIZZA

1 ball pizza dough (either purchased or homemade)
½ cup (approx) reduced-sugar apricot preserves
2 cooked chicken breasts, diced into cubes
1-2 cups dried apricots, chopped
4 oz Gorgonzola cheese
1-2 cups shredded part-skim mozzarella cheese
1 large red onion, thinly sliced
1 cup fresh basil leaves, roughly chopped

If using refrigerated dough, let sit out at room temp for at least 20 min so it’s
easier to work with. Preheat oven to 475 degrees. In a skillet over medium heat,
sauté the onions with 1 tbsp olive oil plus a sprinkling of salt & sugar until they
begin to caramelize, about 15 minutes. Stir every couple minutes. Set aside.

Spray baking sheet with nonstick cooking spray (or rub with olive oil) and work
dough out with your palms so that it fits the sheet (you can also roll out with a
rolling pin, and if you have a pizza stone, you can use that in place of baking
sheet). Poke a few holes in the dough with a fork, then bake for 2-3 min or until
crust begins to form. Remove from oven & let cool a couple minutes.

Spread the preserves like you would pizza sauce all over the crust. Distribute the
remaining ingredients, including the caramelized onion slices, around the whole
pizza, ending with the mozzarella cheese. Bake for 10-14 minutes or until the
cheese is golden brown. Let cool 5 min, the slice & serve.
 
HEIRLOOM TOMATO PIZZA WITH FRESH HERB PESTO

1 ball pizza dough
½ cup pesto (store-bought or homemade)
¼ cup olive tapenade (optional)
2 cups shredded part-skim mozzarella
2 large heirloom tomatoes, thinly sliced
1 cup fresh basil leaves
½ cup grated Parmesan cheese
Extra virgin olive oil

Preheat the oven to 475 degrees. Follow same dough instructions as above,
including baking the dough for 2-3 minutes to form a crust.

With a spatula, spread the pesto and olive tapenade (if using) evenly over the
dough. Sprinkle the Parmesan over the pesto, then arrange the basil leaves (chop
if desired) and tomato slices around the pizza, finishing with the mozzarella and a
drizzle of extra virgin olive oil.

Bake for 10-14 minutes or until cheese is golden brown and pizza is heated
through. Let sit 5 min before slicing and serving.

Women in Business Event

2009-11-20T10:00:00.000-08:00

Check out my wine tasting, pizza demo, and catered dinner at the Women in Business event hosted by Tadpole Marketing (http://www.tadpolemarketing.com/services.html) in Venice Beach. It was a great evening--so many amazing women with amazing businesses. Thanks Tadpole, for letting Eating Made Easy provide healthy & inspiring food!

Yummy Couscous

2009-11-05T22:57:00.000-08:00

Sometimes I get stuck in a rut with side dishes. This is a couscous that can be served with just about anything -- salmon, chicken, pork, or even roasted vegetables. It's quick and easy.

Yummy Couscous Recipe

3 3 / 4 cups reduced-sodium chicken broth

2 1 / 2 cups couscous (try to find whole wheat couscous!)

1 1 / 2 cups golden raisins

1 1 / 2 cups pine nuts toasted*

1/4 cup roasted red and yellow bell pepper (roast your own, or buy the jarred kind)

handful of chopped fresh parsley

1 / 4 cup olive oil

2 tablespoons fresh lemon juice

Fresh-ground black pepper and sea salt, to taste

In a medium saucepan, bring the chicken broth and salt to a boil over medium-high heat. Remove from the heat and mix in the couscous and raisins. Cover and let stand about 15 minutes or until the broth has been absorbed and the couscous is tender. Fluff the couscous with a fork and mix in the nuts and roasted bell peppers. In a small bowl, whisk together the olive oil and lemon juice. Add to the couscous and mix well. Taste for seasoning adding pepper, if desired. Serve warm, at room temperature or chilled.

*To toast pine nuts: Preheat the oven to 350 degrees. Spread the nuts on a baking sheet and bake for 8 to 10 minutes, stirring once or twice, until lightly browned. Careful -- they burn easily!

Warm squash salad

2009-11-01T19:48:00.000-08:00

As much as I love tradition, this may be the perfect alternative to the yam-marshmallow-butter mixture that everyone serves on Thanksgiving...which is controversial at most family tables. If you don't already love squash and sweet potatoes...you will after tasting this salad!

Here's the rough recipe:
Cube some butternut squash and sweet potatoes (both peeled), and place on a nonstick baking sheet with an onion, cut into half moon slices. Toss with a little olive oil, salt, pepper, and cinnamon, then roast at 450 until fork-tender and browned on the edges.

In a large bowl, toss some baby spinach with a vinaigrette made from 2 parts apple cider vinegar, 1 part maple syrup, 1 part olive oil, and a small dollop of Dijon mustard. Lay coated spinach leaves on a large platter, then top with the squash mixture (while its still warm, so the spinach wilts a little) and sprinkle with toasted pecans and golden raisins. Yum!

Toasted Pumpkin Seeds

2009-10-29T20:16:00.000-07:00

As a tradition I have always saved my seeds when I carve pumpkins for Halloween. They are such a nutritious and tasty snack. Pumpkin seeds provide zinc, which helps to build your immune system, and they contain heart healthy fatty acids...plus they taste great!

Here's how:

Separate seeds from string core.

Lay them out on a baking sheet in a warm dry area, for about an hour.

Toss with a little olive oil and seasoning salt.

Preheat oven to 350 F* and bake for 20-25 minutes.

*If you like them extra crispy, toward the end of baking turn on the broiler for 1-2 min.

Enjoy!

Lemon Orzo with Chicken

2009-10-21T13:30:00.001-07:00

Make this dish in an oven-proof pot, for easy preparation & clean up. I mixed everything in my dutch oven, baked for 35 min, and it was done. Easiest dinner ever. Thank you Martha Stewart's Everyday Food Magazine, for the idea!

Lemon Orzo with Chicken
4 cups low-sodium chicken or veggie broth
1 tbsp butter
1 1/4 tsp coarse salt
1/4 tsp ground pepper
1 lb chicken tenderloins, cut into 1-in pieces
1 lb orzo
8 oz pkg sliced mushrooms
8 oz pkg feta cheese, crumbled
1 tbsp dried dill (or 1/4 cup chopped fresh dill)
1/2 cup chopped fresh parsley
2 tsp finely grated lemon zest, plus 1/4 cup juice
1/2 cup grated Parmesan cheese

Preheat oven to 400. In a large oven-proof pot (like a Dutch oven), bring broth, 3/4 cup water, butter, salt, and pepper to a boil, then turn off heat. In a separate large bowl, mix together the orzo, chicken, feta, dill, lemon zest/juice, parsley, and mushrooms. Add to pot and stir once, then place whole pot in oven until orzo is tender and cooking liquid is creamy; about 35 min. Sprinkle Parmesan on top and let stand 5-10 min before serving.

*adapted from Everyday Food magazine, November 2009

Gjelina

2009-10-15T14:19:00.000-07:00

Excited to try Gjelina, an Abbott Kinney restaurant in Venice, on Saturday! Everything on their menu looks so good, I can already tell ordering will be a big decision-making crisis for me. Yum!!

Ginger & Root Veggie Soup

2009-10-14T10:14:00.000-07:00

I have a cold & feel crummy so I made this soup last night. It helped.

Ginger & Root Veggie Soup
1 large onion
1 lb carrots, chopped into 1-inch chunks
3 cloves garlic
1-2 inch piece ginger (depending on how spicy you like it)
2 large sweet potatoes, cut into cubes
1 large white potato, cut into cubes
4 cups veggie broth
3 cups water
1 cup orange juice
1/2 tsp cinnamon
pinch of nutmeg
salt & pepper

Heat 1 tbsp olive oil in a large pot. Chop onion and toss into pot. Sprinkle with salt & saute until translucent, about 5 min. Add all the veggies, ginger, and garlic and season again with salt & pepper. Add spices, broth, and water. Let boil for about 20-30 minutes or until veggies are all very soft. Blend with an immersion (hand) blender until smooth. Add orange juice, stir, and season to taste with salt & pepper. Enjoy with a dollop of nonfat Greek yogurt or on its own.
Note: if the soup is very thick (like a puree) just add some water so it's a soup consistency.

Maple Pecan Granola

2009-10-13T14:42:00.000-07:00

Maple Pecan Granola

1/4 cup canola oil

1/4 cup light corn syrup

1/4 cup maple syrup

1 tsp cinnamon

¼ tsp nutmeg

1/2 tsp maple extract

4 cups rolled oats

1 cup shredded coconut flakes

2 cups Rice Krispies

1 cup chopped pecans

1 cup raisins

1 cup dried cranberries, or chopped dried fruit of choice

Preheat oven to 300 degrees. In a large bowl, mix together first 8 ingredients (through almond extract). Add oats, coconut, cereal, and nuts and toss together so dry ingredients are evenly coated. Spread out onto a large cookie sheet (sprayed lightly with non-stick spray), and bake for 20 minutes. Remove from oven and toss/mix granola around with a spatula. Return to oven for an additional 15 minutes, or until granola looks golden brown and toasted (may need an extra 5-10 minutes). Let cool for a few minutes, then add dried fruit and toss together. Let cool completely before putting granola in a bag or airtight container to store. May be stored up to 2 weeks in the cupboard, or a month in the refrigerator/freezer. Serve with low-fat Greek yogurt, over fruit, or sprinkled on ice cream for dessert.

Easy Way to Eat More Fruit

2009-09-24T12:01:00.000-07:00

In the latest issue of the Nutrition Action newsletter (click here to subscribe -- it is fascinating), I learned how a diet rich in fruits & vegetables is the main way to achieve heart health. And although I've been obsessed with F&V for a long time, I now see even more reason to increase the amount in my diet. If you eat 2000 calories per day, you should aim for 11 servings...which sounds like a lot, but it's the equivalent of this:

a fruit with breakfast (1/2 cup)
a large serving of fruit for a snack (1 cup)
an entree salad for lunch (3-4 cups)
veggie-based stir fry, fajitas, ratatouille, tacos, etc. for dinner (2 cups)

And there you have it -- 11 servings!

Here's how I'm getting closer to my servings goal today --
pineapple & nectarines dipped in this:

1/2 cup plain yogurt
1 tbsp limeade concentrate
1 cup Cool Whip Lite
(Mix yogurt & limeade together, then gently fold in Cool Whip with a spatula. Add lime zest if you'd like.)

Email me at healthymeels@gmail.com to sign up for my newsletter if you'd like other variations on this dip!

Don't reach for chips, reach for these!

2009-09-21T15:38:00.000-07:00

I'm always scouring grocery shelves on the lookout for new products that will satisfy my crunchy-salty craving but also provide some fiber...and with any luck, some other nutrients too. With 130 calories, 4 grams fiber (unheard of for a chip), and only 4.5 grams fat (about 6 grams less than potato chips) in a 30-curl serving, these are my latest favorite. If you have Trader Joe's in your area, give them a try!

*photo taken from davesworkout.com

Nectarine Cake

2009-09-14T10:54:00.000-07:00

Going to someone's house for dinner & don't know what to bring? Impress them by bringing a homemade cake from this month's Gourmet Magazine -- it's easy as can be, but they'll never know.

http://www.epicurious.com/recipes/food/views/Nectarine-Golden-Cake-354960

Email me at healthymeels@gmail.com to find out how to make this cake healthier...or to get ideas on how to alter it with other fruits & flavors.

Enjoy!

A Sweet Splurge

2009-09-10T09:38:00.000-07:00

In Boston a few weeks ago, we went to one of my favorite bakeries, Flour, to try their famed Sticky Buns. And let me tell you, these buns really lived up to the hype! I could have one of these every morning for the rest of my life (if they were only calorie-free). I highly recommend stopping by next time you're in the South End.

Stone Fruit Salsa

2009-07-31T12:17:00.000-07:00

Looking for something different to with fruit besides just eating it? Try this unique take on salsa, not only does it utilize the best of summer's in-season fruits, it's a great dip for chips or topping for tacos & meats!

Amelia's Stone Fruit Salsa
3 nectarines or peaches, or a combo, finely chopped
2 plums, finely chopped
1 jalapeno, finely chopped
1/4 red onion, finely chopped
juice of 1 large lime
small handful cilantro leaves, chopped
small handful mint leaves, chopped
pinch each of salt & pepper

Place all ingredients in a large bowl and gently combine with a rubber spatula. Chill until ready to serve. Enjoy with tortilla chips, over grilled chicken or fish, or on top of fish/shrimp tacos.

YUM!

Last Chance

2009-07-27T10:47:00.001-07:00

Not much time left in fig season -- eat up! Here's the platter I featured in my last newsletter: halved figs, soft goat cheese, basil, prosciutto, and a drizzle of balsamic....YUM.

Healthy Meels on Twitter!

2009-07-27T10:44:00.000-07:00

For quick recipes & tips, follow me on Twitter! @healthymeels

Delicious Side Dish

2009-07-02T09:08:00.000-07:00

Looking for a way to utilize the pile of tomatoes you picked up at the farmer's market? Or, have no idea what to bring to a summer potluck? Here's a quick, easy side dish (which you can alter depending on what ingredients you have lying around) that's beautifully presented, healthy, and delicious!

Sauteed Tomatoes

1 lb cherry tomatoes (2 pints)
2-3 cloves garlic, minced (garlic press works best here)
1 tbsp extra virgin olive oil
1/2 cup roughly chopped cilantro
1/4 cup crumbled Cotija cheese (a mild Mexican cheese that crumbles like feta)
1/4 tsp salt & dash of pepper

Heat oil in a nonstick skillet for 2-3 min over med-high heat. Add tomatoes, salt, & pepper and let cook for about 5-7 minutes or until tomatoes start to brown a little, wrinkle, and/or pop. Then add garlic, stir to distribute, cook an additional minute, then add the cilantro. Again stir to distribute, then pour tomatoes into a serving bowl and top with the crumbled Cotija cheese. Allow to cool for a few minutes before eating...the inside of the tomatoes will be very hot. Enjoy!

Other versions you can try:

replace cilantro with basil, use feta cheese instead of Cotija
replace cilantro with 1/4 cup fresh baby dill, use feta instead of Cotija
replace cilantro with fresh parsley, use goat cheese instead of Cotija

Trip to Ubuntu

2009-07-02T08:53:00.000-07:00

Last weekend I dined with my dear friends at Ubuntu, a vegetarian restaurant in the Napa Valley. In addition to being absolutely beautiful, our meal was delicious, hearty, and made from locally-grown produce. I had the carrot gnocchi (picture above), which came with a pesto made from the carrot tops -- who knew you could do this?!

Next time you're in wine country, I highly recommend this place!

Roasted Sweet Potato Salad

2009-06-25T09:10:00.001-07:00

Looking for an alternative to the traditional calorie-laden potato salad that's so popular during the summer months? Try this Sweet Potato Salad -- it has fewer calories, less fat, and more nutrients -- not to mention it's flavor-packed and delicious!

Ingredients
3 lbs sweet potatoes
2 poblano peppers
4 scallions (aka green onions)
Big handful of Italian parsley
3 tbsp white balsamic vinegar, or white wine vinegar
squeeze of lemon juice
2 tbsp honey
4 tbsp extra virgin olive oil
1 tbsp Dijon mustard
salt & pepper

Instructions
Preheat oven to 400 degrees. Peel sweet potatoes and cut into chunks (size is up to you, just make sure the pieces are about equal sized so they cook evenly). Cover a large baking sheet with foil and spray with cooking spray. Place potatoes on baking sheet and toss with 2 tbsp olive oil, 1 tsp salt, and 1/2 tsp pepper. Bake for about 30 min, or until potatoes are fork tender and edges have browned (toss potatoes 1/2 way through baking).

Meanwhile, whisk vinegar, remaining oil, lemon, mustard, & honey in a large bowl. Season with salt & pepper. Finely chop the scallions & Italian parsley and add to bowl. Then chop poblano peppers into 1/4 inch pieces and add.

When the sweet potatoes are ready, let them cool for about 5 minutes, then add them to the bowl with the veggies & vinaigrette and gently toss together. Serve warm or room temperature. Enjoy!

*adapted from a recipe by Bon Appetit magazine, July 2009

More on Alcohol

2009-06-16T08:09:00.000-07:00

If you read my latest newsletter and are hungry for more info on the pros & cons of drinking alcohol as part of your healthy diet, check out this New York Times article:

By RONI CARYN RABIN

Published: June 15, 2009

By now, it is a familiar litany. Study after study suggests that alcohol in moderation may promote heart health and even ward off diabetes and dementia. The evidence is so plentiful that some experts consider moderate drinking — about one drink a day for women, about two for men — a central component of a healthy lifestyle.

But what if it’s all a big mistake? .............

For the full article, click here.

If you didn't get my newsletter about alcohol yet, email me at healthymeels@gmail.com

Fresh Figs

2009-06-11T21:16:00.000-07:00

Figs are the BEST summertime treat. Never prepared them before? Here are a few ideas (you'll wow your friends...and your tastebuds):

Slice figs in half and roast on a baking sheet for about 10 minutes at 375 degrees. Remove from oven, crumble some fresh goat cheese over them, then top with thinly sliced ribbons of prosciutto and drizzle with thick balsamic vinegar. You won't know whether this is dinner or dessert!
Prepare a platter with some halved fresh figs (the inside is too pretty not to display), a big wedge of good blue cheese (I like Point Reyes Blue), and some crusty bread. YUM.
Toss some baby greens -- any sort -- with a light balsamic vinaigrette. Top the dressed greens with sliced figs & chopped walnuts.

Enjoy! And remember, figs aren't available for very long, so take advantage while you can!

Summertime snack

2009-06-05T14:42:00.000-07:00

When it's hot out and you need a hearty breakfast or an afternoon snack to last you until dinner, try my new favorite smoothie, adapted from a Martha Stewart recipe I saw on TV. So delicious!

Banana Oatmeal Smoothie

1/2 cup soymilk, plain or vanilla
1/2 cup plain nonfat yogurt
1 frozen banana, broken into a few chunks
1/4 cup rolled oats, or uncooked oat bran
A squirt of honey
A few drops of vanilla extract
ice cubes

In a blender, combine milk, yogurt, oats, honey, and vanilla. Then add banana and some ice cubes and blend until smooth. Add more or less ice cubes, depending on the consistency you desire. Enjoy! (Serves 1).

Be an Eco-Friendly Cook

2009-04-13T10:52:00.001-07:00

As you know I am a big proponent of eco-friendly cooking & eating! Here are a few tips to help make your food prep routines more sustainable.

1) Make at least a few vegetarian meals per week. Meat production requires 8X the fossil fuel energy of plant production, so you be use fewer resources when you eat meat-free meals.

2) Enjoy foods in season. I can't say this enough. In-season foods taste light years better in addition to being better for the earth.

3) Buy organic dairy products and sustainably-raised meats. Sure it's tempting to buy the $3.50 gallon of milk instead of the $6 gallon, but the difference in product quality -- as well as toll taken on the earth's resources -- is astounding. Same goes for meat. You might find chicken breasts on sale for $2.50/lb, but the way these chickens were raised would make you cringe (at best) and the farming practice is totally unsustainable. Plus this meat is lower in nutrients and higher in things you don't want in your body. So spring for that more expensive meat -- be it organic, grass-fed, or sustainably-raised -- it's healthier for both you and the earth. [And if you follow Tip #1, you won't even be spending more money in the end.]

4) Be efficient with your appliances & cooking routines. For example, don't bake and grill foods in the same meal -- choose either the grill, oven, or stove for your meal prep and stick with that cooking method. And plan ahead -- if you can grill 6 chicken breasts instead of 2 and use the remaining chicken later in the week for salads, sandwiches, wraps, or other cold entrees, you'll save on both energy and time.

5) Don't dismiss the toaster oven. If you're cooking for one or two, the toaster oven is a great tool, because it's small size means it heats quickly and uses less energy than the traditional oven. You can use it for baking pretty much anything, and your dinner will be ready faster too.

6) Utilize your microwave. A microwave effectively uses 57.5% of its energy to heat food, compared with a gas cooktop, which uses only 7.1%. So next time you go to make tea, pop that water in the microwave instead of boiling a whole kettle full of water.

7) Keep the refrigerator (and oven) door closed. Every time you open the fridge, warm air rushes in and the fridge starts to work overtime to reduce it's temperature. Get as much food out at once as you can. Same is true for the oven -- use the oven light instead of opening the oven every few minutes to check on your food -- you'll not only save energy, but you'll get a better baking result. [Note: it's also important not to put piping hot food in the fridge -- it will warm up the other food in the fridge which is not only a waste of energy, it can also cause harmful bacteria to grow making foodborne illness more of a risk.]

Email me with questions or for more tips!

* Some of these tips adapted from Cooking Light magazine, April 2009

Buget-Friendly Cooking

2009-03-05T08:26:00.000-08:00

Eating healthy on a budget doesn't have to be a big challenge. Here are a few recipes to get you started.

BBQ Black Bean Quesadillas

4 whole wheat tortillas (I like La Fe or Guerrero brands)
1 cup shredded low fat cheddar or jack cheese
1 can black beans, drained & rinsed
1/2 onion, thinly sliced
1 bell pepper, cut into strips (or 1 cup frozen bell pepper strips)
1 cup frozen corn
1/2 cup canned pineapple chunks, drained & chopped
1 medium sweet potato
1/4 to 1/2 cup BBQ sauce (to your taste)
Light sour cream or Low-fat greek yogurt, for topping

1 -- Poke some holes in the skin of the sweet potato and microwave for 4-5 min or until soft. Peel & chop into small cubes.
2 --Heat 1 tsp oil in a medium sized skillet. When pan is hot, saute onions & bell pepper strips for 5-7 minutes or until softened.
3 -- Add frozen corn to skillet and saute another minute until corn is heated through. Add pineapple chunks & BBQ sauce and stir mixture until coated. Remove from heat and add can of black beans.
4 -- In another skillet, grill pan, or griddle, heat tortilla over medium heat until slightly warm. Sprinkle 1/4 cup cheese all over tortilla. Place a generous portion of the bean mixture over half of the tortilla, and when cheese has melted slightly, fold the tortilla in half to make the quesadilla. Cook for 1-2 min or until cheese is fully melted and bean mixture is hot.
5 -- Let sit for a few minutes, then cut into triangles. Serve with dollop of sour cream or Greek yogurt.
(Note: you may have extra bean mixture. If so you can make some extra quesadillas and refrigerate them for later -- they are great reheated in a skillet or in the microwave).

Serves 4 (or more)

Baked Spinach & Eggs

2 10-oz packages of frozen chopped spinach, thawed
6 large eggs
1 can evaporated fat-free milk
1/2 cup regular milk (1% or 2% is best)
1 red onion, thinly sliced
1/2 cup white wine (if you have it on hand)
1 cup grated Parmesan cheese
1 cup grated Gruyere or sharp white cheddar cheese (reduced fat if possible)
pinch of nutmeg

1 -- Preheat oven to 400 degrees. Spray a glass pie plate or similar-sized baking dish with nonstick cooking spray.
2 -- Drain spinach well by pressing into a strainer or wrapping tightly in a paper towel.
3 -- In a medium sized skillet, heat 1 tsp oil over medium heat. Saute the onion with 1/4 tsp each salt & pepper, until onion is softened, about 7 min. Add wine and simmer until mostly evaporated.
4 -- Add spinach to the skillet and stir into the onion & wine mixture. Remove from heat.
5 -- In a large bowl, mix together eggs, milks, nutmeg, and most of the cheese (reserve a small handful).
6 --Add spinach mixture into the egg mixture, sprinkle with a pinch of salt & pepper, and pour into the baking dish. Top with the remaining handful of cheese.
7 -- Bake until top is golden brown and mixture is solid when you shake the pan a little, about 40-45 minutes.
8 -- Let sit at least 5 min before serving. Serve with a small green salad for a complete meal. I recommend 1 cup of mixed greens per person, tossed with a little olive oil & lemon juice.
(Note: this dish can burn easily, so start checking it right at 40 minutes to see if it's done).

Serves 5-6 people as a main dish.

Cooking Show audition!

2009-01-31T22:30:00.000-08:00

My dream is to have my own nutrition-focused cooking show, so I audition for anything I come across. Here is my latest audition video for a new healthy cooking show. I'm not a star yet....but I'm hoping one of these days that changes ;)

My Favorite Holiday Cookies

2008-12-09T21:29:00.000-08:00

In need of a new cookie tradition in your family? Going to a holiday party and want to impress the crowd? Try one of these recipes -- you won't be disappointed!

1) Ginger Crinkle Cookies
Even if you're not a huge fan of ginger snaps or molasses cookies, you'll like these! And to boot, they're as healthy as a good cookie can get.
http://www.eatingwell.com/recipes/ginger_crinkle_cookies.html

2) Popcorn Balls
1 10-oz bag marshmallows
1 tbsp butter
3 tbsp peanut butter
1/2 cup raisins (I like golden raisins)
1/2 cup unsalted peanuts
10-12 cups popcorn (unsalted & unbuttered)

Melt butter, peanut butter, and marshmallows together in a pot over low heat on the stove. Stir constantly so the mixture doesnt't burn. When melted & smooth, remove from heat and pour in popcorn, nuts & raisins. Quickly form into about 12 balls.

3) Sugar Cookies with Candy Cane Frosting
First, make these old-fashioned sugar cookies:
http://www.marthastewart.com/recipe/old-fashioned-sugar-cookies?autonomy_kw=sugar%20cookies&rsc=rf_result1
Then, make this frosting:
3/4 cup sugar
3 large egg whites
1 cup (2 sticks) unsalted butter, room temperature, cut into tablespoons
1/4 tsp peppermint extract
1/4 cup crushed candy canes (or other peppermint candies)

In a heatproof mixer bowl set over a pot of simmering water, whisk together sugar and egg whites until sugar is dissolved and mixture is very warm to the touch, about 5 minutes. Remove from heat. Beat on medium speed until completely cooled and stiff peaks have formed, about 10 minutes.
With mixer on medium speed, add butter a few tablespoons at a time until completely combined. Add peppermint extract. Beat on low speed until smooth, about 5 minutes. Fold in candy cane pieces.
Frost cookies once they are completely cool.

4) Coconut Biscotti
http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1041878 After these cool completely, dip half of them into melted dark chocolate and place on wax paper to harden. (For the dip I just melt 1 cup of semi-sweet chocolate chips in the microwave, in 20 second intervals -- takes less than 1 min -- then stir til smooth)

5) Grandma Dixie's Homemade Oreos
These are my grandma's invention, so when you take them to a party and get rave reviews (believe me, you will) please share that they're from Grandma Dixie :)

2 packages Devil's Food cake mix (18 oz each)
4 eggs, lightly beaten
2/3 cup vegetable oil
1 8-oz package low-fat cream cheese
1 stick unsalted butter, at room temperature
3 to 4 cups powdered sugar (sifted, or whisked to get rid of lumps)
1 teaspoon vanilla

Heat oven to 350 degrees

Beat eggs, cake mix, and oil. Roll into small balls, and place on
ungreased cookie sheet. Flatten slightly with fingers and bake 8-10 min.

Mix cream cheese, butter and vanilla until smooth. Add powdered sugar, 1 cup at a time. When consistency is like a fluffy frosting, its done. Spread a hefty spoonful on the bottom of one cookie and place another similar-sized cookie on top.

Note: this makes a LOT of cookies!

Surviving Thanksgiving!

2008-11-26T21:19:00.000-08:00

Part of the fun of Thanksgiving is stuffing yourself a little. However, some of us merely begin stuffing ourselves on Thanksgiving....and continue to do so through New Years when we finally make a resolution to deprive ourselves of yummy food. So instead, here's what I recommend: enjoy Thanksgiving food to whatever degree you want to, just make sure you

1) EXERCISE before you dig in. Do an intense cardio workout if you can, for at least 45 minutes. If this isn't in the cards, go for a long brisk walk. Exercising before you eat will make you more likely to eat reasonably, and will counteract some of the calories you take in during the day.

2) Drink plenty of water. If you're dehydrated while you're eating, you're likely to overeat even more than normal. And if you'll be drinking alcohol on the holiday, drink extra water.

3) Exercise AGAIN after you eat. You'll be full, so just get up & move around a bit...a walk is usually a good call for post-Thanksgiving feasts. Then on Friday, get moving again with a really good workout.

4) DO NOT let Thanksgiving be the first day of a 30 day binge. Instead, wake up on Friday and get back to normal. There will be plenty of times to indulge this holiday season, so insert as many healthy days as you can between now & January. This way, you won't have to set some horrible resolution because you won't have gained any weight!

Happy Thanksgiving everyone!

CA Proposition 2

2008-10-30T14:14:00.000-07:00

I won't make a habit of posting political propaganda, but because this coming election includes a proposition relevant to food & nutrition, I feel I must make my opinion known...and that is,

I'm voting YES ON PROPOSITION 2!!

More and more, farm animals are being raised in conditions that would horrify even the most ardent carnivore: Egg-laying chickens spending their only 1-2 years of life in small cages with 12 other chickens; calves living in stalls where they have no room to turn around or even shift their weight; pigs living in stalls where they have no access to the outdoors -- just to name a few.

Prop 2 is a small step in the direction of a more sustainable food system, because it sets limits on the harm big factory farms can impose on animals just to guarantee the lowest price for consumers. It is a sign that Californians want to move toward sustainable farming, where family farms who treat their animals well are the norm, rather than the exception. Prop 2 would make it harder for new factory farms to emerge, which has a positive effect not only on animals (and the consumers who eat these animals), but also on farm employees and neighboring communities who will experience a better quality of life.

For more information, visit: http://www.yesonprop2.com/index.php

If you don't live in California, you won't be voting on Prop 2, but you can still make a difference by encouraging your friends and family members who are CA residents to vote yes on this important piece of legislation.

Email me with any specific questions, I'd be happy to tell you more about this important legislation!

Superfood or Monster From the Deep?

2008-09-17T09:14:00.000-07:00

Can fortifying everyday foods with other nutrients really help improve our health status? Would you want to eat a chocolate bar that's been fortified with omega-3 fatty acids from sardines? Here is an interesting NY Times article on this issue:

By JULIA MOSKIN

Published: September 16, 2008

OFF the coast of Peru swim billions of sardines and anchovies: oily, smelly little fish, rich in nutritious omega-3 fatty acids. Their spot on the food chain is low; many will be caught, ground up, and fed as fishmeal to bigger animals

MIXING IT UP Food companies have been extracting nutrients from one food (like tomatoes, broccoli, green tea, pomegranates) and processing them into other foods (like breakfast cereal, chocolate, coffee and ginger ale).

But a few have a more exalted destiny: to be transported, purified and served at North American breakfast tables in the form of Tropicana Healthy Heart orange juice and Wonder Headstart bread. These new products promise to deliver the health benefits of fish oil without the smell and the taste — without, in fact, the fish.

The possible benefits of eating omega-3s include cardiovascular protection and improved neural development in children.

However, “People just aren’t eating salmon or sardines twice a day,” said Ellie Halevy, director for marketing of Tropicana, which is owned by PepsiCo. “But they will drink two glasses of orange juice, if it has no fishy taste and all the benefits.”..............

For the full article, click on the link below:

http://www.nytimes.com/2008/09/17/dining/17nutrients.html?_r=1&8dpc&oref=slogin

An amazing salad

2008-08-14T23:47:00.000-07:00

At the beginning of this summer, I had one of the best salads of my life at American Flatbread in Los Alamos, CA.

It was an heirloom tomato salad with freshly shelled fava beans, baby lettuces, burrata cheese, and some flavorful herb oil. It is something I will forever try to recreate!

Make a simpler, yet similar, salad at home this summer using heirloom tomatoes, sliced fresh mozzarella & fresh basil leaves, drizzled with extra virgin olive oil and good quality balsamic vinegar. Finish off with some freshly ground black pepper. YUM.

Summertime Snacks

2008-08-07T22:49:00.000-07:00

When most of us think of snacks, we think of chips, cookies, crackers, and other processed foods. But fruits & vegetables can make delicious snacks as well, and especially in the summer there are endless options. One of my favorites is blueberries, which you can pop in your mouth like M&M's minus the guilt. Blueberries are among the most low-calorie & high-fiber fruits....and they are jam packed with beneficial nutrients. So next time you have a snack attack, reach for some locally grown blueberries, which are in peak season this month. Yum!

Something to fill your Calorie Jar

2008-08-01T10:12:00.000-07:00

When you're ready for a splurge, make these!

Peanut Butter Oatmeal Cookies

1 stick butter (or try Earth Balance sticks - more heart-healthy!) at room temp

1/2 cup peanut butter - any kind at room temp

1 cup dark brown sugar

1/4 cup white sugar

2 tbsp honey or molasses

2 eggs at room temp

1 tsp vanilla

1 cup whole wheat flour

3/4 cup all purpose flour

1 tsp baking soda

1/4 tsp salt (if using unsalted PB then use 1/2 tsp)

2 cups oats

2 cups chocolate chips

1/2 cup golden raisins (optional)

1/4 cup sugar (for exterior of cookies)

Preheat oven to 350. In an electric mixer, beat butter & peanut butter together. Add sugars & vanilla and beat until creamed together. Add the eggs one at a time, making sure each egg incorporates into the batter. In a separate bowl, combine flours, baking soda, and salt. Slowly beat flour mixture into wet mixture, scraping down sides with a spatula if necessary to make sure mixture is fully combined. With a wooden spoon, mix in oats, chocolate chips, and raisins (if using).

Put extra sugar on a small plate or in a bowl. Scoop balls of dough from the bowl and roll in the sugar so the outside of the cookie will be coated in sugar. Place sugared balls of dough on ungreased cookie sheet and bake for 8-12 minutes. Let cool on pan for 2-3 minutes, then transfer to cooling rack or paper towels to cool completely.

Note: Sometimes I set the timer for 5 min, then press the cookies down a bit with a fork so they turn out to be a better shape & texture.

**image taken from www.eatingwell.com

It'll make you think twice...

2008-07-20T23:30:00.000-07:00

I'm a huge fan of treats, and would never eliminate them from my life. But I still love my Great Aunt LaVerne's cookie jar!

My favorite recipe of the moment

2008-07-18T20:20:00.001-07:00

I've made this at least 3 times in the last two weeks. It's a light, yet extremely flavorful dinner!

http://www.marthastewart.com/grilled-vegetable-tostadas

Mastering Quick Easy Meals

2008-07-03T17:16:00.001-07:00

Think you have no time to cook? Does looking in your cupboard stress you out? Are dinners often fast food or take out because you haven't gone to the grocery store? If the answer to these questions is Yes, read on.

Quick healthy meals are not as hard as you may think. As long as you have some basic ingredients on hand, you'll be prepared to whip up a meal for your family, or even surprise impromtu guests with some delicious apps.

So what should you routinely have "on hand"? Well, this will vary based on your culture, habits, and taste. The items I personally keep around are listed to your right -- Must-haves for the fridge, freezer, and pantry. Of course I am out of some of these at any given point, but if I stock my small kitchen with many of these items, I can prep yummy meals in very little time.

Here are a few tips to help you stock your kitchen & make quick meals:

1) Don't worry about using a recipe.
Just put things together that you think will "go." For example, if you have chicken breasts, canned tomatoes, some fresh herb, and a type of cheese...you have an entree! If this is too far out of your comfort zone, then at least don't worry about following a recipe exactly. If you don't have something, especially an herb or fruit or veggie, you can just substitute with something that you do have. For example, let's say a recipe calls for parsely, and you only have basil, then just use the basil. No one will know the difference and it will still taste fine.

2) Only buy a few fresh things at a time.
People are always telling me how it's so expensive to cook with fruits & vegetables. Not true. What's expensive is when you buy the entire produce department and then let it all rot in your fridge. To avoid this, just buy 1-2 veggies, 1-2 fruits, and 1 kind of herb, and cook with these things the whole week. It may sound boring or repetitive, but when you add these ingredients to items from your pantry & freezer (frozen veggies, meats, pastas, beans, rice) -- you can make all sorts of different meals with the same fresh produce.

3) Prep fresh ingredients on weekends (or when you have a little time).
Wash lettuce, carrots, celery, apples, etc. when you have a moment, then wrap them in thin kitchen towels & store them in your produce drawers. When its time to make a quick salad or sautee some veggies -- all you'll have to do is a little chopping. A few things shouldn't be washed ahead of time: like berries, tomatoes, & mushrooms.

4) Don't forget to season, and err on the side of undercooking, not overcooking.
One of the reasons many restaurant meals taste so good is because chefs add plenty of salt & pepper to their food, and they make sure not to overcook it. There's nothing worse than a bland baked chicken breast with a side of flavorless, mushy steamed veggies. But for some people, this is what cooking at home means! So don't be afraid to salt your food (within reason) during the cooking process. And when it comes to cooking times, aim for a little less rather than a little more....you can always cook something longer, but you can't uncook something.

5) Make enough for leftovers.
This doesn't mean you have to eat the same thing every night for a week. But if you make extra of a dish & store it in containers in the freezer, a few weeks down the line you'll have a ready-made dinner. Your family or friends will have forgotten it by then & the only thing you'll have to do is reheat and serve.

6) Keep presentation in mind.
"We eat with our eyes first" as they say. So even when you're making a quick home meal, don't just plop tupperware in front of your family or forgo serving platters. Sure it might mean another dish or two, but making a pretty dinner is the first step to enjoying the cooking process, and making sure that the people you're cooking for are happy recipients.

Welcome to the Healthy Meels blog!

2008-04-24T10:56:00.000-07:00

I have been flattered by the positive feedback you've given me about the Healthy Meels Newsletter. To be able to cover more turf, I started this blog, where I will try my best to answer your questions, provide cooking & nutritional tips, and offer healthy recipes on a more regular basis.

Before I go any further, let me explain the name Healthy Meels. "Meels" has been my nickname for as long as I can remember. And since "meals" are my passion, the Healthy Meels name just seemed to fit. To some it may appear that I'm just a bad speller...hopefully they'll catch on ;)

Soon, you will be able to access links to video clips that will aide you in making the Healthy Meels recipes at home. I'll let you know when that feature is available.

In honor of Earth Day, I have posted an earth-friendly recipe below. (It's earth-friendly because it primarily uses in-season, local ingredients. If these ingredients aren't yet available in your area, they will be soon. Until then, improvise with what is available....you can make a salad out of just about anything!)

Healthy Meels Earth Day Recipe:

Farmer's Market Spring Salad
1/2 bunch asparagus spears, sliced into 2 inch pieces
1/2 pint strawberries, sliced
1/4 cup walnuts (or other nut of choice)
1/4 cup soft goat cheese, crumbled
A few big handfuls of field greens (or whatever lettuce is available at the farmer's market)
2 tbsp balsamic vinegar
2 tbsp olive oil
1 tbsp honey
1 tsp Dijon mustard
ground pepper to taste

Instructions:
1) Wash all your produce.
2) Bring a little pot of water to a boil. Add 1 tsp salt & asparagus pieces. Boil for exactly 2 minutes, no longer.
3) Drain asparagus and set aside.
4) In the bottom of a big salad bowl, mix together the vinegar, oil, honey, mustard, and pepper using a whisk.
5) Add the greens to the salad bowl and gently toss.
6) Top greens with asparagus, strawberries, walnuts, and goat cheese.
7) Gently toss whole salad together to coat the other ingredients. Serve.

Tips: Only toss the greens in the dressing right before serving. You can make this salad up to 2 hours before, just place all ingredients on top of the dressing & toss it only when ready to serve. If serving to guests, place salad bowl on table before you toss together -- you want them to see your beautiful creation before it gets messed up!

Enjoy,
Amelia (a.k.a. Meels)