Chloe deGravelle

It’s still really hot here, well over the 90 degree mark. When it’s this hot, turning on the stove and heating up the kitchen with the ovens isn’t such a great idea so I love to use the local vegetables of the season to make great tossed salads.

I also love to make a nice vinaigrette for my salads instead of using the soybean oil laden products on the grocery store shelves. Soybean oil that used in salad dressings by big companies is often made from GMO soybeans (genetically modified soybeans), processed to make oxidized and even sometimes hydrogenated triglycerides, which is very detrimental to the body.

I prefer to use good, old fashioned evoo (extra virgin olive oil) in most of my recipes. The main fat in Olive Oil is monounsaturated fatty acids which are actually considered healthy fats and may lower your risk of heart disease.  There’s been a great amount of press lately about fake olive oil and companies mixing or substituting other oils for olive oil and charging a premium price. To be sure you are getting the best authentic product, I recommend purchasing Californian Olive Oil, which besides being made right here in the USA is grown on sustainable farms. One of my most favored brands is California Olive Ranch, click on the link for their story and a list of their products.

I am also a huge fan of Balsamic Vinegar. Who isn’t you ask? Well, most people really never get to try the  heavenly elixir  that is  Aceto Balsamico Tradizionale. It sells for $100 – $250 for a little perfume sized bottle. It pours almost like syrup and is velvety and viscous. It doesn’t attack your sinuses and make you pull back like many vinegar’s do, it’s layered and fruity, like the fine wine trebbiano grapes that are used to make it. True Balsamic is made only in  Modena and Reggio Emilia, two small neighboring towns in Northern Italy. Traditional Balsamic vinegar is aged in the “Batteria” at least 12 years. The licensing of the traditional balsamic vinegar is controlled by the Consortium of Producers of the Traditional Balsamic Vinegars of Modena. The Italian government has bestowed its DOC, or, Denominazione di origine controllata (DOC) in recognition of balsamic vinegar of a certain quality. In compliance with rigorous quality standards, the Consorzio places its Seal of Guarantee on each numbered bottle.

There is also a commercial grade balsamic vinegar, the one you usually see on the average grocery store shelf. This product is actually a red wine vinegar with some Balsamic Vinegar poured into it and aged for about 3 years.  The addition and amount of must added to the red wine vinegar determines the quality of the commercial type balsamic vinegar.

A few years ago, there was a great deal of buzz about the lead content in Balsamic Vinegar. Although the amount of lead in vinegar is small, experts say regularly consuming it may pose a risk, particularly to children. Eating one tablespoon a day of some balsamic or red wine vinegars can raise a young child’s lead level by more than 30 percent. Aged vinegars, contain more lead than the quicker brewed, less expensive kinds. For three imported varieties tested in 2002, people who eat one tablespoon per day would be exposed to seven to 10 times the maximum daily level of lead set by California.

Since I douse my greens in vinaigrette’s almost daily, I wanted to create a dressing with all of the punch of a great Balsamic Vinaigrette with none of the harmful leads. Since I was using an American olive oil, I started looking at American vinegar and boy was I in for a treat. For this recipe, I like to use California Balsamic, my two favorites being O California Balsamic  and Kimberley Wine’s Balsamic. They aren’t Aceto Balsamico Tradizionale by any stretch of the taste buds, but they are as good as any commercial grade Modena Balsamic and for making salad dressing, they are very cost friendly.

On a side note, while trying American Artisan vinegar, I did find a several that I recommend trying, just not for this recipe. Katz makes a fabulous Late Harvest Viognier Honey Agrodolce Vinegar and an awesome George Paul Prairie Red Wine Vinegar made right next door in Nebraska. Both are exceptional in quality and taste.

The Californian Evoo and Vinegar are blended with local organic honey and good ole Kraft Grey Poupon Dijon mustard and spices in the American melting pot spirit.

One of my favorites in the summer, this is a simple and easy way to make a great dish that guests and family love. This time of year, I shun the grill during the evenings because the heat on the patio is just too unpleasant.

Likewise, I avoid turning on the stove whenever possible, so grandma’s iron skillet comes to the rescue, allowing me to enjoy all that nice cool bought air while I cook.

Blackening the fish gives it a nice crispness and a wonderful texture. Some people prefer to completely skin the filets prior to cooking, but I like to cheat and let the skillet do the hard work for me.

Begin by preparing the salmon filet, your typical side of Salmon will allow four very nice size fillets. If you are lucky, you are able to get nice fresh fish. However, I live in Kansas, fresh fish doesn’t exist here unless I catch it and Salmon just don’t run in Stranger Creek.

While the fish is thawing, I prepare the raspberry chipotle coulis in the blender. When possible, I like to use fresh raspberries, but you can also get some pretty nice (and even organic!) frozen berries depending on where you shop.

3 cups of crushed fresh raspberries

2 ounce adobo chipotle peppers (in sauce)

1 cup honey

1/3 cup red wine vinegar

2 cloves garlic

1 drop kitchen bouquet

You may substitute brown sugar or even stevia for the honey, but I like the health properties that honey with all of the antioxidants it offers. Roughly mix ingredients in a blender (do not liquify) and then reduce in a sautee pan slowly to prevent scorching. Some prefer to strain the coulis before simmering, however I don’t have an objection to the raspberry seeds and I rather enjoy the texture.

While this is simmering I blend the following spices and put them on a plate and coat the flesh side only of the fish and set aside.

2 tablespoons ground paprika

1 tablespoon ground cayenne pepper

1 tablespoon onion powder

2 teaspoons salt

1/2 teaspoon ground white pepper

1/2 teaspoon ground black pepper

1/4 teaspoon dried thyme

1/4 teaspoon dried basil

1/4 teaspoon dried oregano

Heat your iron skillet over medium high heat, and add a tablespoon of olive oil. When the oil begins to smoke quite heavily reduce the heat to medium under the pan. Add the salmon, 1 at a time, in a single layer, flesh side down, in the oil. Cook for 2 to 3 minutes. Use a spatula to turn the salmon to the other side. Cook the salmon over medium heat, until the skin becomes crispy and peels off, about 5 to 6 minutes.

Remove and plate flesh side up. Drizzle the Raspberry Chipotle Coulis over the top of the fish and serve immediately. Garnish as desired. (tip – don’t ask your teenager to do this as they will take an entire bushel of parsley and shove it under the fish – see above picture *sigh* so close to right, missed it by ‘that’ much.)

This year I decided to do Christmas different, I wanted to make sure the small amount of money I had to spend made the biggest impact it could, so I shopped and purchased exclusively local items.

In 2008 Congress passed H.R.2419, which amended the “Consolidated Farm and Rural Development Act”. In the amendment “locally” and “regionally” are grouped together and are defined as

‘‘(I) the locality or region in which the final product is marketed, so that the total distance that the product is transported is less than 400 miles from the origin of the product; or ‘‘(II) the State in which the product is produced.

 I decided to take it a little further and I limited myself to products and services from within 100 miles of my home. I found local soaps, beeswax candles, chocolates, salsas, jellies and jams. I put together gift baskets and purchased cards made my own Christmas cards on 100% recycled paper with pictures I took of local holiday scenes. I purchased a print from a local artist and a gym membership with a locally owned fitness company for my daughter. For my best friend I slipped a bottle of ‘Most Wanted’ Vodka, distilled right down the street from my old house, into her basket.

I am even inspired enough to attempt a local and quasi organic Christmas dinner. I’ll get back to you on that…*deep sigh*. The thought of local wine makes me cringe, there’s just something about Kansas and grapes, however, should I opt to serve some Boulevard Beer – hmm. (light bulb goes on).

I wanted to include in the baskets something personal from my kitchen, something healthy that would keep. I also have a lot on my plate right now and I didn’t want to kill myself. I went to the store and bought some mason jars and whipped up a batch of cinnamon raisin almond nut butter. It’s easy, quick, good for you and good to eat!

I’m a big fan of nut butters, they are nice and high in protein, and I really love almond butter. I can’t say enough good things about almonds, if you’re interested in why I adore them, check out a previous article that I discuss the health benefits of these little wonders: here.

Depending on where you buy your ingredients, this recipe can easily be completely organic. It is also free of any added sugars, relying solely on raisins for  its sweetness.

Ingredients

• 2 cups raw almonds
• 1/4 cup raisins
• 1 tsp cinnamon
• 2 tsp vanilla extract

 Preparation

1. Pre-heat oven to 350°, spread almonds on a 9X13 baking sheet and bake for 10-12 minutes.  Remove from oven and set to cool for 20 minutes.
2. Place roasted almonds in a food processor and process for 10 minutes, occasionally scraping down the sides to insure all the nuts are ground smooth.
3. Add remaining ingredients and began processing again.
4. Process until smooth, occasionally scraping down the sides. About 5 more minutes.

This recipe makes one jar of Cinnamon Raisin Almond Nut Butter. I had a great time making personalized labels for my jars, but you can store this in Tupperware or jelly jars. I imagine sealed and out of the sunlight  it would live at room temperature for quite a while, but I recommend keeping it in the refrigerator just to be safe.

Serving Nutrition for 1 tablespoon:

Calories   110| Carbohydrates   3 g | Protein  2.3 g | Fat 12 g | Sat. Fat   1 g

I’m not much of a fan of product reviews on blogs, but a friend of mine turned me on to something that made a dramatic change. Those of you that know me, know that I am a hardcore coffee drinker. Not a casual imbiber, I am the gal that likes her coffee so strong that the spoon stands straight up. My friends don’t let me make the after dinner coffee at social gatherings and my daughter is embarrassed to stand with me as I order at a coffee shop. Personally, I find absolutely nothing wrong with ordering a venti mocha latte with four full shots of espresso, only one squirt of chocolate and lightly warmed skim milk, but even the most hardened of baristas will raise their eyebrows on that one. Coffee’s good for you, coffee is your friend; a powerful antioxidant, but I had deteriorated to a definite abuser.

A close friend at work had suddenly and without much effort dropped some weight. She was always a healthy eater, she had, as many of us do, that extra ten pounds that only seems to dissipate with starvation and killing oneself at the gym. A level of dedication that most schedules don’t allow. Finally, I just had to ask, “What are you doing, you look great!”

She told me about the diet she was doing, from a company called Advocare. I know about Advocare, being exposed to it with the athletes I work with. I had always disregarded it due the fact it was one of those home sale companies, like Mary Kay or Amway. You have to go thru someone to get you the product. I have always equated things of that nature with Ponzi schemes and disregarded their relevance, no matter how many of my friends participated. My friend was well aware of my personal bias and she showed me how I could order the product myself at a decent price, so I spent about $150 including tax and shipping on a diet kit.

Included was all the supplements I would need for a 24 day period. It was all well thought out and easy to follow, the first 10 days being the mildest but most effective cleanse I have ever done. The meal plan was basic and easy to follow, the supplements clearly labeled. As promised, after the 24 days on the diet with the supplements, I had effortlessly dropped 12 pounds, which have stayed off since. My friend had lost 18 pounds and another pal from work had lost 10 pounds – both of them keeping the weight off as well. Advocare calls it the 24 Day Challenge and at about $10 a pound without added gym time, I have to say it was worth it. For those that are interested, this is an excellent diet plan. It is nutritionally sound and it’s easy to follow.

What I found the most delightful from this diet plan, however, was a drink that was included in the package called Spark. This drink is simply amazing! The diet calls for you to skip coffee during the challenge and replace it with this drink. The drink comes in many flavors, Mandarin Orange being my favorite – it taste just like Tang from when we were kids! The powdered drink has a fair amount of caffeine (120mg) which is equivalent to a strong cup of coffee, as well as a fair selection of vitamins, minerals and amino acids.

As promised by the manufacturer, it gave me energy without making me nervous or shaky, it helped increase my focus without stringing me out. I never crashed off of this like a traditional energy drink. I had no jitters or funny tummy issues like I did when I drank too much coffee. One side effect I have noticed since I made this change is that my hair has started growing like crazy. I have no proof that this drink is making the difference other than it is really the only change in my diet, but my hair is healthier and grows quicker than I even remember as a teen.

I use canteens often, those little steel cylinders of wonder that are saving the world one plastic water bottle at a time. Now instead of staggering drunkenly through a partially dark house in the morning to start the coffee pot and lay my head while standing on the counter waiting for the magic wake-up potion to brew one painfully slow drop after the next, I simply mix my drink in a canteen and put it in the fridge. Now I drunkenly stagger through a partially dark house and throw open the refrigerator. There, lit in heavenly flourescent light is the elixir of the God’s, my sugar-free salvation for the morning blues.

I think now I have tried all the flavors they make, including the new Strawberry Mango. As stated previously, Mandarin Orange (yeah Tang!) is my favorite, but for afternoon consumption I really like the yummy tart Cherry flavor! For those that are interested in giving it a try, you can now find it available on Amazon and Ebay without going through usual channels of friend networks. Although I still enjoy my after dinner coffee and for a low-cal treat I hit Starbucks for my skinny lattes, Spark has become part of my daily routine. I have to admit, Advocare and it’s products have been the most pleasant surprise of this past summer!

It’s hot today. Not like a beach day, but like a day that you just melt in the sun. Step outside and you can feel the curl falling out of your hair as sweat springs out of your forehead and on your upper lip. You open the car door and the rush of heat almost makes you sick and you find your self using the auto-starter that you had installed for those cold winter mornings just so you can get the air conditioner over the initial blast of heat it emits on starting.

Sunny. Dangerous heat index. Outdoor exposure should be limited. Feels like 112 degrees Fahrenheit. Ugh. Some one get me a chaise lounge under a big tree and some iced tea. Even the bugs aren’t buzzing.

The last thing I want is something hot for dinner and I really don’t want to see the inside of my kitchen at all. I have in the refrigerator, chilling from last night, a Ginger Curried Barley Salad with Granny Smith Apples. I plan to place a layer of leaf lettuce on a plate, top it with the chilled salad and a couple of thin slices of grilled flank steak and drizzle the remainder of the Curry Ginger Vinaigrette over the top and wash it all down with this really nice bottle of Marques de Caceres Roija that has been waiting under the air conditioning vent on the kitchen table for me since I left this morning.

Later in a different blog I will give you ingredients for my beef rub that I use on the flank steak and the Korean ribs, but for this piece, you can use any grilled meat you like, shrimp I think would lend itself particularly well to this dish. If you choose, this meal will also stand on its own as a meatless option.

Barley is a fiber-rich whole grain cereal. The soluble fiber found in this healthy food dissolves and binds with fatty acids in the body. This can lower total cholesterol levels and low-density lipoprotein (LDL) cholesterol, which is typically referred to as the “bad” kind. It also reduces the risk of coronary heart disease. It also has a low glycemic index, which can help you stabilize your blood sugar and make you feel fuller longer.

This dish is also full of healthy ingredients like fresh apples, which in themselves are a powerhouse of nutrients for the body and pecans, which are rich in protein are also a good source of minerals such as calcium, magnesium, phosphorus, potassium and zinc. Tumeric, a main ingredient in curry spice, has been shown to be a natural anti-inflammatory, and has been demonstrated as alleviating the symptoms of arthritis. Paired with a nice 4 ounce serving of grilled meat and you have a very healthy, low-calorie and nutritious meal that doesn’t set you back.

This wonderful dish is economical as well, barley is very inexpensive and in these times, we could all use something that is inexpensive. Every time I go to the grocery store I spend $50. They should just collect it from me as a cover charge at the door, it does not matter if I am running in for some Greek yogurt or everything I need for a soup. The final cost will be $50 (or more). A box of barley will set you back at most $2 with tax for about six hearty servings.

Ingredients

Directions

Process first 6 ingredients of the curry vinaigrette in a blender until smooth, stopping once to scrape down sides. Turn blender on high, add oil in a slow, steady stream. Cover and chill. Be sure to have a nice glass of wine as an apertif, remember, two glasses a day will help keep the doctor away!

Prepare the barley as directed on the box/bag, but here is the trick they never tell you. If you follow the directions, you will make a nice bowl of puffy mush, it will be good, but we need to texture to be more nutty, the barley to retain some of its firmness, so you should toast the barley before making it as directed on the box. Pour the barley on a cookie sheet (ideally, we use a 2″ hotel pan, but most homes do not have these). Roast in oven @325 for 20 minutes. Now follow the directions on the box and chill while you prep the remaining ingredients.

Combine all ingredients, chill, serve on a lettuce bed and add your favorite grilled meat.

Now, where is that bottle of wine?

If you are chilling this overnight and plan to serve the following day, be mindful that the ginger curry vinaigrette will bloom. By blooming I mean that the spices will attain maximum saturation in liquid and the flavor profile will also slightly change. Let the dressing and or salad sit at room temperature for several minutes. If after that time you find that it is still to thick, you may add a little water at a time until you reach the desired consistency. This recipe should make 4-6 servings.

Tomorrow I will follow up on a super simple cous cous salad that you can make with the same curried ginger vinaigrette.

Calories   236 | Carbohydrates   32 g | Protein  5.3 g | Fat 12 g | Sat. Fat   2 g

If you are like me, when the days are long and hot, you hate to fire up the stove and cook. At work I am in a kitchen surrounded by heat all day and night, when I am at home, I like to enjoy all that ‘bought’ air and relax in nice and cool surroundings. I try to cook ahead whenever possible in the summer, stocking up on things that can be readily reheated or enjoyed cold. One of my most favorite dishes are Red Beans and Rice.

Don’t be so quick to dismiss this dish as a health food. Did you know that red beans have one of the highest antioxidant rating of all foods? Researchers at the United States Department of Agriculture surveyed 100 different foods, and found that small red beans and kidney beans came out at the top of the list, surpassing the antioxidant qualities of cultivated blueberries, cranberries and cherries. Antioxidants are necessary to protect your cells from the damaging effects of free radicals, which in turn may reduce your risk of cancer, heart disease and other illnesses.

Beans are also an excellent source of protein and iron, not to mention one cup of red beans provides almost half of your daily requirement for fiber. Fiber does more than just keep you regular; the soluble fiber found in red beans also helps lower your blood cholesterol levels by helping to push cholesterol through your digestive track before your body can absorb it. The high fiber content of red beans means that they are digested very slowly, putting them low on the glycemic index and making them a healthy choice for diabetics or for anyone looking to stabilize their blood sugar levels.

The trick is all in the preparation method and ingredients you use to make your beans. Obviously, bacon, fat-back, pickle meat and ham bones need to be left out, but how can you eliminate them and still have the fabulous flavor and texture of some good old project beans? Simple. In this recipe I have replaced these with a smoked & skinned turkey drumsticks and apple cider vinegar.

Canned beans are convenient, but they add a ton of sodium and preservatives. Even rinsing them doesn’t eliminate all the salt. Making beans from scratch may seem intimidating to the novice, but after you have done it once, you will see that it’s so easy and actually part of the fun.

Although it’s not the healthiest, you can add some andouille sausage to this dish, but not in the amounts you would traditionally. As you will see, a bit will go a long way.

To add to the health benefits of this dish, I serve it with brown rice instead of white. It doesn’t really change the flavor profile and you won’t notice the switch, but your body will thank you later. Brown rice is rice without the bran removed, so it is a whole grain and still retains many nutrients such as magnesium, manganese, and zinc. One of the benefits of brown rice is it has a low glycemic index. Low GI foods allow your body to digest them slowly and make you feel full longer and thus eat less in the long run.

Ingredients

Directions

Place the beans in a large bowl or pot and cover with water by 2 inches. Let soak for 8 hours or overnight. Drain.

Add chicken stock, water, onion, celery, garlic, bell pepper and turkey legs. Bring to a low boil and cook on medium heat for 1/2 hour, stirring occasionally to loosen the meat on the turkey legs. Add remaining ingredients and continue to cook on medium heat, adding water as necessary for an additional 1/2 hour. Remove turkey legs (which should not be much more than bone) and bay leaves.

During the last half hour of cooking, prepare the rice. Bring water to boil in a 2 quart pan on stove top. Add olive oil and salt, then rice. Stir. Cover and simmer on low heat for 15-20 minutes.

Remove the beans from the heat and with the back of a heavy spoon, mash about 1/4 of the beans against the side of the pot. If you lack the arms strength for this technique, you can use a potato masher. Continue to cook until the beans are tender and creamy, 15 to 20 minutes. Remove from the heat and serve over rice. Garnish with chopped green onion if desired.

You may mix the rice with the beans for storage purposes. Beans may be kept in the refrigerator for up to 4 days, or you may freeze them for additional storage time.

Enjoy!

I work with athletes. Every day of my life is devoted to providing athletes with what their bodies need to be the best at what they do. Some need to be slimmer, some need to be bigger and everyone needs to be stronger. Meals are easy, well the easiest part of what I do and meals aren’t where most of us run into problems; it’s the eating on the run. The simple fact is that the majority of the public (including myself) does not have the forethought at the grocery store to pick up snacks that we can throw into our backpacks or purses and nibble on through out the day.

I am getting better at purchasing what I need for the week in the way of snacks at the grocery store, taking a list helps, but not because I have my crap together, but because with the economy and food prices climbing like they are, I simply cannot afford to buy snacks every day anymore and have found myself going hungry because of it. Doing without food when you’re starving and working with food all day sucks. Big time.

Snacks are important for many reasons. Want to lose weight? Snack. Making sure you are arresting something every 2-3 hours helps to insure you won’t be ravenous at meal time by keeping your blood glucose levels even, which can lead to over indulgence and over eating. Want to bulk up? Snack. The best way to make your body build muscle is to give it energy. I can’t stress how important it is to keep healthy snacks on hand. Junk food builds junk bodies. It is very easy when you are in a hurry to just run in to the nearest gas station and grab whatever. We justify this by saying that there is just nothing healthy to be had. Wrong. Walk past the fake nutritional bars – Powerbars, Cliff Bars, Luna Bars, don’t buy the hype. Most of these are just glorified candy bars, nothing more. Leave the baked chips on the shelf, we all know that they are crap.

Mercifully, convenience stores and gas stations that were once nothing more than glorified candy stores and shrines to over-processed pre-packaged wonders are starting to offer wider selections. Listed here are the ten best things you can pick up at a gas station or quick stop shop to keep you on the right track. Of course, if you can get your crap together, these items are also available at the grocery store and you can plan ahead., but that would defeat the purpose of this article.

• Beef Jerky is your friend if you can afford it. There is no better low-calorie, high-protein snack out there. My personal favorite is Jack Link’s Carne Seca. At only 70 calories for ounce and 5 grams of sugars, this snack packs a walloping 11 grams of protein. What’s more, if you grab a big bag (3.5 ounces) and find that during the course of the all afternoon, amazingly boring meeting you have eaten more than half the bag, you don’t have to feel guilty. Keep your eye on the sodium content, though, it’s way up there!

• Almonds are natures gift to you and they now come in so many grab and go offerings that you have no excuse. There are roasted plain almonds for those that can’t have salt, there are smoked almonds, wasabi almonds, dark chocolate almonds and my personal favorite, the Blue Diamond BBQ Chipotle Almond. There are various proven benefits of almonds in our daily life. It is the best natural fat burning food,  its tryptophan content is very good for brain development. Magnesium content in almonds helps in reducing risks of cardiac arrests. It increases HDL and helps in reducing LDL thereby controlling cholesterol level. Almonds are most definitely a super food. These little gems offer 6 grams of protein per ounce and 170 calories. A one ounce serving is about 28 nuts which will give you more than 1/3 of your daily needs for vitamin e – so to top it off, they will help prevent wrinkles, too! How could you lose? Any nuts are going to be a good choice, but I chose almonds specifically because of the lower calorie and fat contents.

• Milk. That’s right. Just plain milk. If you just cannot palate plain milf – grab the chocolate milk. Anything but whole milk – you don’t need the fat content for the bit of flavor advantage. I am not a huge fan of skim milk. It tastes like excited water and the dried milk that dairies add to it to keep it from being blue (yes, skim milk is naturally blue – ewwww!). Let’s not get started on the myth that is skim milk. 1% milk, that’s the best, chocolate milk has a lot of sugar, yes, but in a pinch, it’s one of the best low-budget recovery drinks on the market. Who know? Hmm. For the purpose of this blog, let’s just look at the benefits of good ole 2%. A one cup serving of 2% milk offers 8 grams of protein, 30 percent of the calcium you need for the day and 25% of the vitamin D, all for 120 calories and 11 grams of sugar. Not too shabby. For a change in your routine, try a vanilla or chocolate soy milk. Many convenience stores are offering these selections next to the milk. Personally, I think Chocolate soy milk is tens times better than regular chocolate milk, and Silk chocolate almond milk is like the king of all chocolate milks, just remember, with chocolate flavor comes additional calories and sugars. How many more laps around the track was that?

• Dark Chocolate bars….mmmm. All praise him who had to foresight to start carrying some higher end chocolate at the gas station. Something other than Hershey’s. Dark chocolate is an awesome snack taken in moderation. We will look past the fact that I praise chocolate above all other foods. Dark chocolate is an antioxidant powerhouse. Despite its sweet reputation, dark chocolate has a low glycemic index similar to that of oatmeal — meaning it does not send your blood sugar spiking. It’s full of vitamins and minerals, including up to 14% of your daily copper requirements, 12% of your magnesium and potassium and iron. Avoid milk chocolate as it may be milder tasting, but the milk add fat and sugar. Stick with dark chocolate, the darker, the better. I prefer about 72% cocoa, but anything over 65% is really good for you. Looking at the Lindt 70% Excellence Cocoa Bar, one half a bar will give you about 250 calories, 3 grams of protein and 12 grams of sugar, all the antioxidants listed above and that satisfaction that you can only get from eating really good chocolate. You have to live a little.

• Grapefruit juice is a hands down winner. Simply grapefruit ruby-red is my favorite (I don’t like grapefruit juice, but this is totally palatable) but any pure grapefruit is good for you. If you can get fresh not from concentrate, even better. Each cup of grapefruit juice will give you 90% of your daily vitamin C at only 90 calories and 18 grams of sugar. The benefits of grapefruit go way beyond the off the charts C levels though.  I can go on and on about the health benefits of grapefruit, it is one of the most potent super foods out there, but let’s suffice to say that it’s filled with really good stuff for you, antioxidants, flavonoids, pectins. The real kicker is that grapefruit is also known to work as an appetite suppressant which can be a great help to maintain your calories intake. Seriously, just drink it. Your body will thank you.

• Iced Tea, unsweetened. Walk into any convenience store and you will be overwhelmed with beverage choices. This old-fashioned summer treat is a great thing to reach for as a mid day beverage. Tea contains high levels of antioxidants, some of which are called polyphenols, flavonoids, and catechins, and all of which take on the “free radicals” in the body and prevent them from harming the healthy cells on board, keeping you feeling and looking young and vibrant. Different teas have different levels of each, but all tea is good. If you are lucky enough, you have a gas station with one of those tea machines where they brew it onsite and you can get it fresh daily. If not, check out Gold Peak Unsweetened. It is the BEST bottled tea on the market for flavor. Amazing, it takes like the sun tea I make at home. Skip the pre-sweetened and the artificial sweetened. If you just cannot get accustomed to unsweetened tea, take your bottle over to the coffee area and grab a packet of sugar in the raw or a couple drop of honey, put it in the bottle and shake. Pre-sweetened tea is off the charts in sugar grams and I have issues with what some companies use for sugar substitutes (a topic for another day when I am preaching atop a milk carton in the kitchen).

• Sweet Jesus jumped up Christ in a handbasket. Someone finally realized they could make a fortune selling apples and bananas at a gas station. These are great snacks and if I have to explain the health benefits of simple fresh fruit to my readers, I can only say that I am appealing to the wrong crowd. Eat your apple and be quiet, one a day keeps the doctor away.

• Pumkin or Sunflower seeds. Tiny but potent. Both seeds contain phytosterols, compounds that have been shown to reduce levels of LDL cholesterol and they contain L-tryptophan, a compound naturally effective against depression.  Vitamin E, found in high amounts in both seeds is a powerful free radical scavenger that protects the heart and blood vessels from damage. They also are a good source of folate, which helps lower homocysteine levels and selenium, another powerful antioxidant. Both seeds are caloric; one half cup of hulled seeds is approximately 350 calories. If we are watching our figures, then we’ll have to go a little easy on sunflower seeds, but from all other aspects of nutrition, they are a good food and great sources of protein.

• The big pickle. You know the one I am talking about. Every gas station has a big, chilled whole pickle, usually hanging inside the coolers as a point of sale item? Well, don’t pass it up. To say the pickle is low in calories is like saying the sun is bright. It’s a no brainer. A big dill pickle only has about 25 calories. Yes, that’s not a typo, 25. It is also extremely low-fat. As a matter of fact, it has none. It will give you about 6 percent of your daily recommended amount of dietary fiber and is a great way to get your daily recommended amount of vitamin K. One serving has 70 percent of your recommended amount of vitamin K. Vitamin K helps to protect the body against osteoporosis. In short, if you want a super low-calorie snack that really fills you up, grab the big pickle. Just don’t get the juice on your clothes or everyone you come in contact with for the entire day will know that you have had one.
•  Coffee, my old friend. Feeling that mid afternoon slump? Nothing will pick you up quicker than a good old-fashioned cup of joe. I’m not talking about the fancy hipster Venti fair-trade mocha latte with organic milk and natural cinnamon sprinkles in the earth friendly biodegradable cup, nothing could be worse for you than that, but instead, your average all American cup of convenience store coffee. If your convenience store is cheap, buy a small pint of 2% milk to go in it. Try to limit the amount of sugar you put in it. Use artificial sweeteners sparingly – remember, we’ll discuss those later. Put aside all the new information about coffee preventing diabetes and let’s just look at the basics. Whether you’re a seasoned coffee drinker or not, drinking coffee before a workout can prevent post-workout soreness. Coffee is full of antioxidants. Caffeine is a natural anti-inflammatory.  In fact, because caffeine increases physical performance and endurance, caffeinated drinks may actually protect against heart disease. Brewed coffee, like iced tea by itself only has 2 calories per cup, just be careful what you put in it to keep it a healthy snack.

If you are lucky enough, you live in the Southern-most edge of the United States, where the sun-ripened Creole tomatoes are just now being plucked from the vines and sold at farmer stands along rustic highways or in the open-aired markets. The large red, juicy, tangy and sometimes misshapen fruit is the object of lust and devotion. This weekend, New Orleans celebrates the Creole Tomato Festival in true Cajun style with plenty of great food and music.

This prized tomato is more meatier with less gelantinous matter; they are of the heirloom variety and do especially well in the very hot and humid climate of Southern Louisiana. There is a specific variety of tomato called Creole that was developed at Louisiana State University, which are planted and sold under that name. But a, “true” genuine Creole tomato is only one that was grows in the rich alluvial soil of the Plaquemine and St Bernard parishes below New Orleans. These delicacies are vine-ripened and only sold locally, they never travel far from the field where they are grown and have a distinguishable taste.

With the hottest summer months approaching, the last thing I want to do is to waste all that cool, ‘bought air’ on heating up the stove for lunch. Cold soups are my favorite companion to a nice sandwich for a healthy lo-cal lunch rich in flavor and good for you as well. Tomatoes, which are actually a fruit and not a vegetable, are loaded with all kinds of health benefits for the body.  One of the most well known tomato eating benefit is its Lycopene content. Lycopene is a vital anti-oxidant that helps in the fight against cancerous cell formation as well as other kinds of health complications and diseases.

This summer soup combines many healthful benefits with knock your socks off flavor. If you aren’t one of the lucky folk who can get your hands on these enviable fruits, you can substitute traditional heirloom tomatoes or vine-ripened tomatoes. Pair this with a smoked turkey sandwich with lettuce, tomato & onion on wheat for a delicious meal under 500 calories – be sure to cut the sandwich in triangles. Everyone knows it tastes better that way.

6 Creole Tomatoes

1/2 Red Onion

4 Garlic Cloves, peeled

1 Small Cucumber, peeled & chunked

1 Large Red Pepper

1 Small Bell Pepper

1 Cup Baby Carrot, cleaned

5 cups Spicy V8

1/4 Cup Lime Juice

1 Tblsp Balsamic Vinegar

5 Dash Tobasco Hot Sauce

1 Tsp Basil

1 Tsp Black Pepper

1/2  Tsp Cayenne

1/2 Tsp Paprika

Combine all ingredients in multiple batches in a blender or food processor. Chill and serve. Serves 6.

Calories   56 | Carbohydrates   4.4 g | Protein   2 g | Fat 1 g | Sat. Fat   0 g

We all know that breakfast is the most important part of the day, right? So why are so few of us eating it? There are a million excuses, trust me, I have used them all. Most of us just don’t have the time in the morning to spend making a nutritious breakfast. It is ironic that we devote so much thought and time towards dinner preparations but leave breakfast at the bottom of our priorities.

This is one of four recipes that I use to prepare healthy breakfasts in a hurry. You can put it together in minutes and let it cook while you shower. This is a great protein option, just add a banana, glass of juice and grab your travel coffee and you are off to a great start! For a truly complete morning, have a cup of instant oatmeal or a Whole Grain Blueberry muffin as a morning snack once you get to the office.

2 Egg cups with a banana, coffee and 8 ounces of Orange Juice comes in easily under 500 calories and give you the energy you need to stay focused through out the day.

(Yield: 6 servings)
Total Time: 20 minutes (conventional)

Ingredients:
6 slices of deli ham – I like to use a nice Black Forest ham, sliced uber thin at the deli and use two slices instead of one medium thick slice.
6 raw eggs
1/2 cup 2% shredded sharp cheddar cheese
6 Tbsp salsa – a nice Chipotle or fire roasted tomato really compliments this well, but it translates well with a basic Old El Paso, too!
salt
pepper
cooking spray

Directions (Oven):
1. Preheat oven to 350°F.

2. Spray 6 cups of a muffin tin with cooking spray.

3. Arrange ham slices so they line the muffin cup completely, edges will stick up above the cup

4.Break an egg into each cup, gently breaking yolk. Sprinkle with salt and pepper.

5. If eggs are done to your liking, remove from oven. If not, continue to bake, checking eggs every minute.

6. Top with cheese & salsa. Serve immediately. Makes 6 servings.

Nutritional information per Serving:

Calories   130 | Carbohydrates   3 g | Protein   13 g | Fat 7 g | Sat. Fat   3 g