Freakin' Fantastic Snack

Ok, so this might sound a little "nutritionist-y" and I know, I'm guilty since I am one but don't disregard my new favorite snack until you try it! Kale Chips!!! Yes you read that right, Kale Chips!

At this point you've probably heard of kale since it seems to be all the rage and you might have even tried to cook it but, getting your kid(s) to eat it, let alone yourself is a bit daunting because it a) is a green vegetable and b) doesn't taste that great if you don't cook it right. Now I'm not one to promote eating something solely because it is good for you. I strongly believe in eating for taste and enjoying your food but when you make chips out of Kale I promise you'll get both! Oh wait, you don't even have to cook to get the benefit of these crispy treats (I know how busy you all are), you can now buy them in just about any food store that carries healthy products.

I have made my own kale chips in the past but the other day I was at Garden of Eden and I saw a box of kale chips that were flavored. I bought two boxes, spicy miso and vegan cheddar. When I tell you they were so good I had to stop myself from eating the whole box before I got home to give them to my little guy who might I add, LOVED THEM!!!! Now, just because they are kale they still have calories about 100 for 1/3 of the package (7 grams of fat) so exercising portion control is still important but these calories and fat grams are heart healthy and packed with nutrients including: Vitamins A, K, C, calcium, iron, fiber, omega-3 fatty acids and antioxidants which research shows makes it an awesome cancer fighter! So seriously, what are you waiting for go get yours now but watch out, they'll be gobbled up in no time so dig in while you still can.

Want to make your own? Click here for a more mild but still tasty recipe: http://smittenkitchen.com/2010/03/baked-kale-chips/ I'd use 1/2 the oil and their kale dusted popcorn looks great too although I haven't tried it yet! Enjoy!

Don't eat of your child's plate!

Right now I'm in-between meal and by meals I mean between my sons dinner (at 5:30ish) and mine and my husbands (about 8:30ish) and I'm hungry! I make it a point to not eat off of my sons plate. Why you might ask? Simply because the foods I feed my son at meals, although healthy, are frequently richer in calories and fat than my average afternoon snack and he usually leaves a lot over. So....if I ate his leftovers I'd basically be eating a small dinner and then I'd eat a second dinner with my man which would ultimately lead to WEIGHT GAIN. Sure it might be worth it if I was indulging in some decadent cuisine but rarely do my sons leftovers look decadent! To avoid this common pitfall I follow the following few rules (and recommend them to my clients too): A) don't sit down to your child's meals hungry (i.e. eat a healthy snack, another bonus....your child might just mimic you!! Tonight for example I enjoyed some cut up celery dipped in 2 TBSP of guacamole and Jordan couldn't help but dig in too) B) toss or store leftovers ASAP C) drink a glass of water while feeding your child and D)if all else fails chew minty gum (kind of like the OJ and freshly brushed teeth theory). Then when you can actually enjoy your food (i.e. when baby is sleeping), sit down for a satisfying meal (you deserve it!) that is more adult than baby! For more ideas, tips and tricks come to the October 5th "meet up", I'll be giving a short introductory chat about nutrition! YUM!

Paddle Boarding - fun exercise!

Since I was little I've had this rediculous fear of going in the water. Well not a pool but any type of natural water like a lake, bay, pond or even the ocean. No matter how clear the water is, you can't get me to dive in or even sail out, just not my thing. However, being athletic is so you can imagine how torn I felt when I kept seeing images of people all over paddle boarding on a beautiful sunny day.

During the summer my family heads out to our beach house on the weekends (we live in the city so we need a little sun and sand to keep us sane). By nature I'm not the "lounging" type. I always like to be doing something and most of the time I prefer it to be some sort of physical activity. Sure I work out a lot but when I'm out by the beach there is nothing better than getting your workout in while doing something fun and outdoorsy. So this past weekend I told my husband we were going paddle boarding. Yes, he laughed in my face but when I told him I wasn't kidding, he started to get excited! So we left our son with a baby sitter put on our bathing suits, slathered on sunscreen (of course!) and headed out, I was excited but super nervous too (there was no turning back now).

In case you don't know, paddle boarding is basically a hybrid of kayaking and surfing. You basically stand on a surf board and use a long paddle to move about. It is safer and easier than surfing while being much more athletic than kayaking (because you are standing so you are using all of your muscles). You can take a nice easy paddle out onto still water like a lake or take it into the ocean and ride the waves. If you take yoga or pilates have no fear you will easily conquer the board. Core strength is a must to keep you from falling into the water and overall fitness is a massive plus especially when you are paddling against the wind (which we did a lot of!)!

We started out on the bay so I could get my "sea legs" and then headed out to the ocean. Scared and tense at first, I forgot to enjoy myself because all I could think about was if the turtle I saw in the water below would bite me if I fell in (and what else was lurking in the water!)! But as soon as we got to the ocean, I said screw it, I'm doing this for real and I swam out and caught a wave. Ok fine the first two waves caught me and tossed me under (note to self, next time don't wear a bikini) but I got back out there and eventually rocked a few waves myself. After 2 hours out on the water I was beat but I felt powerful, strong, psyched and accomplished. My muscles were tired, my stomach was growling and I was ready to stand on some solid ground.

On our way home we passed by a bunch of local farmstands so we stopped in, grabbed some super ripe peaches and the best blueberries I have ever eaten and ate them in the car. Fueling ourselves with healthy eats after a tough workout was the perfect end to a perfect day...yes, have no fear, the wine came later!

So, if you are out by the water this Labor Day weekend or on vacation any time soon simply google "paddle boarding" and get started now! I can promise you not only will you tone your arms, back, butt, legs and abs but you'll have a blast too! If you are out in the Hamptons check out Main Beach Surf and Sport in Wainscott and ask for Rick, he rocked!

Paddle on dudes!

Vegetarian Monday!

This summer I introduced Vegetarian Mondays into my family’s lives after reading and learning more about the movement. Sure, I’m all for nutrition but I’m also for helping the planet and reducing our carbon footprint where I can (and with such a crazy hot summer this year, we’ve really got to start doing something or we’re all gonna MELT!). Although it is possible to lead a healthy vegetarian lifestyle, I truly enjoy the taste, variety and nutritional benefits that come from meat, fish and poultry so instead of eliminating it all together, I’ve done away with it on Mondays, decreasing our meat intake by 15% and in turn improving our health (saturated fat found in rich animal products are known artery cloggers and cholesterol raisers).

My son and I spend all day Monday enjoying vegetarian foods while my husband just goes veggie at dinner (to each his own). This doesn't mean you have to eat a salad for every meal, no no, let's get more creative than that however you also don't have to slave away at the stove all day either. This past Monday I simply added some Balsamic Vinaigrette to some chickpeas and edamamae and served that along side some super sweet grape tomatoes and cut up pieces of already marinated packaged tofu (Wildwood Foods brand is really tasty www.pulmuonewildwood.com) for my son (because let's be realistic here, who has time to cook lunch with an almost 2 year old running around). He ate every bite and I felt great knowing his belly was full of antioxidants, fiber, protein and heart healthy fats. I ate the left over tofu on top of a salad (simply chopped up veggies I had leftover from the farm stand) and felt satisfied (never full) and content with my vegetarian meal.

Since Mondays are my day out of the office, I truly enjoy cooking dinner at the end of the day, it is how I unwind (um, with a glass of wine of course!). So, after I put my son down for the night, Veg Monday forces me to get creative in the kitchen. NO frozen veggie burgers allowed (note: when I’m short on time Morning Star Farms or Dr. Praegers are my go to favs).

This week though it was all about eggplant since it is in season right now (I love local and seasonal veggies) and I scooped up a bunch over the weekend. But here is the problem… I honestly, have no idea what to do with eggplant besides fry it and cover it with cheese which is SO NOT HAPPENING! So I took inventory of my veggie drawer and noted that I also had too many tomatoes, zucchini and fennel (I can’t help myself and yes I also tend to over buy shoes) so I decided to whip up a super healthy (and as it turns out ridiculously delicious) summer ratatouille. It sounds fancy and difficult but if you can chop up veggies and cook them in a large pot until soft-ish (yup, that’s it) then consider yourself fancy too! To balance out the meal I served it on top of some simply prepared Quinoa (an ancient whole grain that is a great source of protein, 10-15%, and cooks up in 10 minutes) and presto, dinner was done! Added bonus, this quick recipe made enough for two days worth of meals for the entire family! And yes, even my carnivore husband asked for seconds!

Not sure you can convince your family to go veg on Mondays? Whip up this dish and I’ll bet they’ll change their minds!

Summer Ratatouille
2 large eggplants, chopped into 1-inch pieces (sprinkle w/ salt to remove bitterness)
1 large zucchini, chopped into 1-inch pieces
1 cup cherry or grape tomatoes, whole
2 heirloom plum tomatoes, peeled and chopped
1-14oz can diced tomatoes (muir glen is my fav)
½ red onion, chopped
½ fennel head, sliced
1 yellow pepper, chopped
2 garlic cloves, minced
½ tsp thyme
4 basil leaves, chopped
½ tsp red pepper flakes
2 tsp olive oil
cooking spray
water as needed

Directions:
Heat large pot over medium heat and cover with cooking spray. Add olive oil and onions. Cook until onions become clear, add fennel. Add water in tablespoons as needed if the bottom of the pan begins to turn brown. Cook about 7 minutes, add pepper, zucchini and egg plant, cook 10 minutes or until slightly tender. Add tomatoes and garlic and cook until all flavors meld together and veggies are soft-ish. Add thyme, pepper and red pepper flakes. Lower heat and serve!

Zucchini recipes even your kids will eat!

Summer time makes me happy for so many reasons. I get to spend time at the beach, don't have to wear layers and the farm stands and farmers markets are bursting at the seams with a variety of amazing fruits and veggies! This weekend we were lucky enough to get away without our son (thank goodness for Grandparents!) and I actually had time to veggie shop with out worrying that my 21 month old would choke on a cherry pit or bite into a tomato and then put it back for someone else to enjoy!
One of my favorite summer veggies is summer squash, aka zucchini, not only because it is a great source of fiber, vits A & C along with magnesium but also because it has a high water content which makes it a refreshing choice for summer (man has it been hot!)! Summer squash come in all different colors but I opted for a few green varieties (I don't know it must be the nutritionist in me....green= good) and then started surfing the web for some guidelines on what to do with it besides sautee it or toss it with some whole wheat pasta and good old tomato sauce (remember I don't claim to be a chef but I can fiddle with a recipe).

So yesterday on my one day "out of the office" I decided to whip up a few dishes while my little guy napped so I knew he would have something nutritious to snack on and for dinner when he woke up (that goes for me too!).

For starters I whipped up some Vegan Zucchini Muffins (similar to zucchini bread, just easier to freeze), not because we are vegan but to amp up the nutrition (also great for egg allergies). Trust me these are delicious, taste tested by not only my kid but my husband too! Oh yeah, and a tasty way to "sneak" veggies in where you can!

Vegan Zucchini Muffins (makes 12 large or 24 mini)

1 cup all purpose flour
1 cup whole wehat flour
1 tsp cinnamon
½ tsp baking soda
2 tsp baking powder
½ tsp salt
2 Tbsp ground flax seed
6 tbsp water
1 tsp vanilla
1/3 cup apple sauce or veggie puree, I used Ella's Kitchen pureed fruit & veggie pack, Carrots, Parsnip & Sweet Potato flavor www.ellaskitchen.com
2/3 cup maple syrup
1.5 cups zucchini, shredded or grated (about 2 small zucchinis)

Directions
Preheat oven to 350 degrees
Place the first 6 ingredients in a large bowl and whisk to combine
Place the remaining ingredients in a separate bowl and whisk to combine
Pour the wet ingredients into the flour mixture and stir just until the ingredients are combined
Pour the zucchini mixture into large or small muffin tin
Bake15 minutes for small muffins and 25 minutes for large ones
Cool and serve

Nutrition Facts (per large muffin): 115 Calories, Fat 0.5g, Carbs 25g, Fiber 3 g, Protein 3 g, Sugar 8 g

While the muffins cooled and because I was in my cooking zone (the kitchen was already messy why stop now) oh yeah and I still had 3 large zucchinis left over (OK, OK so I went a little crazy at the market) I decided to make a noodle-less zucchini lasagna for dinner (it serves 10 so we have leftovers for the rest of the week)! I love one stop cooking! This one my husband literally couldn't stop talking about, that is when his mouth wasn't full! And it's perfect for anyone looking to enjoy a tasty, low fat, low carb meal that tastes almost too good to be true!

Zucchini Lasagna

4-6 cups water
6 cups sliced zucchini ( about 3 medium)
1 lb ground white meat chicken/turkey breast (original recipe called for ground round)
2 garlic cloves, minced
2 cups low fat spaghetti sauce (I like Two Guys New Jersey Tomato Sauce, dig local)
½ tsp salt
½ tsp dried basil
½ tsp dried oregano
2 cups 1% low fat cottage cheese
1 tbsp dried parsely
1 large egg + 1 large egg white, lightly beaten
Cooking spray
½ cup dry whole wheat breadcrumbs, divided
1 cup shredded part-skim mozzarella cheese, divided

Directions
Preheat oven to 350 degrees.
Bring the water to a boil in a large saucepan. Add zucchini; cook 5 minutes or until crisp-tender. Drain and cool.
Place the chicken and garlic in a large skillet sprayed with cooking spray over medium-high heat (add a tablespoon of water as needed to prevent sticking). Cook until browned stirring to crumble. Stir in the spaghetti sauce, salt, basil, and oregano; cook for 3 minutes, remove from heat.

Combine the cottage cheese, parsley and eggs in a medium bowl.

Arrange zucchini slices in a a shallow 3 qt casserole dish coated with cooking spray. Sprinkle the zucchini with half of the breadcrumbs. Spread half of the cottage cheese mixture over breadcrumbs; cover with half of the meat mixture and ½ cup mozzarella. Repeat the layers with the remaining breadcrumbs, cottage cheese mixture and meat mixture; reserve the remaining mozzarella. Bake at 350 for 40 minutes.

Sprinkle with remaining mozzarella and bake an additional 5 minutes or until cheese melts.

Nutrition (per serving): 200 Calories, 6 g Fat, 10 g Carbs, 2 g Fiber, 24 g Protein, 3.5 g Sugar

That's it! Dig in!!! Place in the fridge and after fully cooled, slice into portions and freeze for easy and healthy meals anytime!

Until next time....I'll see you in the kitchen! Healthy eating, cooking and living!

Healthy Chocolate-y Recipe

I'll admit it, I hate baking. I'd rather spend my time in the kitchen working with fresh, seasonal vegetables and spices creating meals instead of desserts. However, when an idea pops into my head for a quick no oven required dessert that is healthy and delicious (oh and lets not forget easy) I usually give it a whirl when I know I'm having guests or attending a dinner party. This way I can provide family, friends and clients with healthy sweets that taste sinful but are actually good for you! Oh and by the way, I don't always share that info with them, I've learned that when you label something as "healthy" people prepare themselves not to like it before they even taste it. Therefore, I'm a true believer in, "what you don't know won't hurt you"!

So next time you are craving something rich and chocolatey, whip up a batch of my chocolate nut truffles....they make mouths happy! Filled with dark chocolate, walnuts (hello omega 3's), whole grains and completely void of refined flour and sugar they taste just like fudge and at about 90 calories a pop, they are figure friendly too. Enjoy!

Chocolate Nut Truffles
Makes about 25 truffles

Ingredients:
1/2 cup raw walnut halves, roughly chopped
1 1/2 cups unsweetened brown rice cereal
3/4 cup rolled oats
2 1/2 oz dark chocolate (70% cocoa or greater), chopped into chunks
1 cup unsweetened dried pited dates (Medjool), pureed until smooth
1/2 cup unsalted walnut butter (or your favorite unsalted natural nut butter)
2 tbsp honey

Directions:
1. In a medium mixing bowl, add walnuts, cereal and oats . Stir until combined. Set aside.
2. Melt chocolate in a medium bowl over a double boiler (if you don't have one you can simply place a metal bowl over a pot filled half-way with water over a medium flame.) When chocolate is melted, remove bowl from double boiler and, using a wooden spoon, add pureed dates, nut butter and honey. Carefully stir until combined. As mixture stiffens, set bowl over double boiler again as needed.
3. Add chocolate mixture to bowl with cereal mixture and, using a wooden spoon, fold until thoroughly combined (get your hands in there, it mixes much easier). Now you can either scrape the mixture into a 9x11 baking dish (think rice krispy treats), pressing down firmly with your hands smoothing down the top or you can roll your chocolate-cereal mixture into truffle-like balls (my preference, hence the name of the recipe) and place on a baking sheet. If you choose the later, use a 1 1/2 tsp measuring spoon to scoop mixture into balls.
4. Cover and refigerate for 30 minutes to 1 hour to allow mixture to set.
5. If you used a baking dish, cut into 1 1/2 inch squares for instant portion control.
6. Serve immediately. If you choose you can serve this dessert with a touch of fat-free greek yogurt sweetened with honey.

Enjoy your BBQ without consequences!

Is it Memorial Day already? Where did the time go? A friend recently said something to me that truly hit home: "days feel like years and years feel like minutes" and I agree!

With the holiday weekend upon us, I'm guess many of you are planning on hitting or hosting a BBQ and I don't blame you! The weather is supposed to be beautiful and I know I for one am itching to get out of the city and onto some green grass (what's that!)! So, how do you dig in and fully enjoy a BBQ with out pigging out and feeling guilty afterwards? Easy, just follow my tips below to ensure you don't blow your calorie budget. After all bathing suit filled weekends are on the horizon.

1. Fill up on veggies! High in fiber and low in calories, they'll keep you full without the fat! When it comes to vegetables, nothing tastes better than fresh, seasonal veggies cooked on the grill. Toss some asparagus, summer squash (ie. zucchini), portobello mushrooms and artichokes on the grill, sprinkle with olive oil, lemon juice, salt and pepper and you've got a nutrient rich, low calorie dish you can dig into guilt free. Is salad more your thing? Instead of mayo infused macaroni or potato salad (over 350 calories per cup!!!), grab a bowl, toss in your favorite greens, top with tomatoes, cucumbers, celery, pumpkin seeds, dried cranberries and feta cheese, drizzle with aged balsamic vinegar and a splash of extra virgin olive oil and voila, you've got yourself a crunchy, healthy and satisfying dish full of nutrients instead of fat! Aim to fill at least 1/2 of your plate with vegetables to instill instant portion control.

2. Stick to lean proteins: Although you might be tempted with hot dogs (150 calories & 15 grams of fat EACH), sausage and fatty cuts of steak there are many other delicious foods out there that taste great (if not better) and are much healthier for you! Your best bets include: grilled marinated chicken breast, shrimp skewers, grilled fish, lean cuts of beef (think sirloin and filet mignon) or white meat turkey and chicken burgers (WATCH OUT: dark meat turkey and chicken burgers often contain as much fat and calories and a regular burger, don't be fooled).

3. Carb count: It's easy to eat your burger on a bun (150 calories each), with chips on the side (160 calories per serving and that's only 10), pick on some pasta salad (160 calories per 1/2 cup) and follow that all off with a cookie (150 calories per large cookie) and/or a cupcake (400 calories each) right? Well before you know it you've consumed over 1000 calories (including the meat sandwiched between the bun and those lovely summery cocktails you've been sipping on)! Cut those calories in half without feeling deprived by removing the top piece of the bun, eating veggies instead of chips, enjoying green salad in place of the pasta salad and sticking to 2 or 3 bites of dessert or opting for fresh fruit salad instead. When you leave the BBQ without feeling heavy and bloated you'll thank me!

4. Sip your way slim: Tempted by margaritas (400 calories each), sangria (200 calories per 5 oz) or a refreshing vodka and cranberry juice (150 calories)? Avoid excess calories by sticking to wine, light beer or vodka with calorie free mixers including club soda, Crystal Light lemonade, Fresca or even Vitamin Water Zero (over here at AWS Nutrition we get creative)! And don't forget to drink water too, to prevent dehydration and intoxication which can cause you to lose your willpower and eat more than you planned on (...among other things).

Happy holiday and happy eating! See you soon, back in the city!

Ch-ch-ch-CHIA!!

You read that right...you can actually eat chia seeds of chia pet fame! (Note: No you can't eat the seeds that come with your chia pet and yes they do still make and sell chia pets). Sounds weird right? Well, after you read this post, I promise you'll at least want to give them a try!

So, what's so great about this tiny black seed? Where do I even begin. A vegan source of: Omega 3 fatty acids (good for your heart, brains, skin, you name it), Calcium (1/4 cup of chia seeds has double the amount of calcium than milk ), Protein (18 grams per 1/4 cup), Complex Carbohydrates (full of fiber) and many antioxidants, vitamins and minerals, although tiny chia is simply a super food!

If that hasn't got you hooked, check this out! In terms of weight loss chia seeds are a wonderful all natural tool. At 70 calories per tablespoon sure they are low in calories but here is the kicker. Chia seeds can actually hold up to 14 times their weight in water. So basically, eat these little seeds and they will expand in your belly, keeping you full for a longer period of time, preventing blood sugar crashes and providing you with prolonged energy (now who can't use a little bit of that?). How does one little seed wear so many different hats? Thanks to it's soluble fiber content! Not only does soluble fiber keep you full resulting in possible weight loss, it also removes cholesterol and other toxins from your body! Need I say more!

So now that I've told you all about the health benefits of Chia, how exactly can you incorporate them into your diet?
This is how I started. First I added it to my greek yogurt, a wonderful combination which provided about 200 calories and kept me full for a solid 3 hours! This morning, I tossed a tablespoon into my cereal with unsweetened soy milk instead of my usual ground flax seed (Note: chia seeds contain more omega 3s than flax seed and can be consumed whole whereas flax seeds must be ground in order for them to be digested by your body), and tomorrow I plan on adding Chia to my oatmeal, I'll let you know how that goes.

Other ideas for adding chia to your diet include, sprinkling them on top of salads or even adding them to home-made smoothies and baked goods. Do you have a favorite chia recipe? If so, send it my way, I'm always looking for new things to try!

In good health,
Amy

Creamy Soup Make Over

I love making soup during the winter. Why? Well there are a few reasons. First of all, they are usually, "one pot" recipes so clean up is minimal. Secondly, they are an easy way to fit 2 or more servings of veggies into one meal and finally the recipes usually make enough so that I can freeze a few portions for a healthy meal in a pinch later on.

I'm mostly a fan of broth or tomato based soups as they are the most healthy and lowest in cals. However, when I came across a healthy-ish recipe for a creamy cauliflower (one of my all time favorite veggies) soup I bent my own rules just a bit. Still low in cals and a sneaky way for me to get my son (15 months) to eat cauliflower I went to work making this soup and with a few adjustments along the way I was able to make it even healthier and less fattening.

So if you are craving a hearty and delicious winter soup full of fiber, calcium, vitamins C & K and folate, I've got an awesome recipe for you! Serve it to friends and family, even the pickiest of eaters will enjoy this one!

Pair it with 1/2 a turkey sandwich on light whole wheat bread or even a mixed greens salad topped with chicken, salmon or tuna and you've got a perfectly balanced, light and nutritious meal!

Low-fat Cheddar Cauliflower Soup (8 servings)
1 Tbsp Extra Virgin Olive Oil
2 Large Leeks (white and light green parts only, thinly sliced and rinsed
4 cups chopped cauliflower florets (about 1 medium head)
2 1/2 cups 1% milk, divided
2 cups water
1 bay leaf
1 tsp salt
1/2 tsp white or black pepper
3 Tbsp all-purpose flour
1 1/2 cups 2% sharp Cheddar cheese
1 Tbsp lemon juice

Spray a large skillet with cooking spray and then add olive oil over medium heat. Add leeks and cook, stirring, until very soft, about 5 minutes. Add cauliflower, 2 cups of milk, water, bay leaf, salt and pepper. Bring to a boil over medium high heat, stirring often. Reduce heat to a simmer, cover and cook, stirring occasionally, until the cauliflower is soft, about 8 minutes.

Meanwhile, whisk the remaining 1/2 cup milk and flour in a small bowl. When the cauliflower is soft, remove the bay leaf and stir in the milk mixture. Cook over medium-high heat, stirring, until the soup has thickened slightly, about 2 minutes more. Remove from the heat, stir in cheese and lemon juice and enjoy!

Note: If soup is too thick when reheating, add a few tablespoons of water to thin it out to your liking.