Snack Time Contest...

Light String Cheese vs. Mini Babybel Light

Light String Cheese, 1 stick is 55 calories, 2.5g fat, 190mg sodium 0g carbs, 0g fiber, 0g sugar, 7.5g protein.

Mini Babybel Light, 1 piece, 50 calories, 3g fat, 160mg sodium, 0g carbs, 0g fiber, 0g sugar, 6g protein.

The TASTE:  OK the Mini Babybel Lights have a slightly sharper cheese taste, the String Cheese is a bit softer with a mild mozzarella flavor, they are both a great, low-cal snack options, but let’s admit it - the Babybel lights are cuter!

The USES:  The string cheese is extremely versatile, it melts perfectly in recipes, whether you pull it apart by hand or shred/grate it in a blender or food processor.  The babybel is easy to chop up and throw them into a recipe for some guilt-free cheesiness.  Both are great stand alone snacks!

Bottom Line:  TIE!  

A Few Reasons I stopped Going to the Gym...

There are so many gyms all around Chicago, but for some reason I could never find one convenient enough for me!  I wanted to just be able to roll out of bed and be there!  Too much work that early in the morning, even when we had a workout room in one of the places that we resided.  I love being able to just get on the stationary bike or treadmill in my pajamas, and of course in the warm weather, throw on some running clothes and hit the lakefront path!  

At the gym I got so tired of it becoming such a “social” atmosphere!  I get pretty focused when I am working out!  I just want to get into my music and get into my zone!  I don’t want to hear all the grunts. I don’t need to see butt cheeks and cleavage.  I need more distance - personal space does matter.  And most important the hygiene issue - wipe down the machines when you are done!  All too stressful for me!  The only thing I do miss is the sauna and steam rooms!

Again, whatever works for you - just work it!!!!!!

Going Coconuts...

Coconut water is quickly becoming the new trendy thirst quencher!  Zico, Vita Coco and O.N.E are slowly emerging on shelves at your markets!  I love these once in awhile after one of my harder workouts.  Pure premium coconut water is “nature’s sport drink”.  They contain more potassium than a banana and with them being only 60 calories, they are beating the traditional sports drinks for a more healthful rehydrating and total body replenishment!  I like to go between the ZERO Vitamin Water, Fuze and the Zico after any of my runs to refuel!  Just remember to keep hydrated and drink plenty of water!

Veal Ala Deborah...

Can I just say, veal is so hard to find these days, and I was thrilled when we saw it at Costco!  I just had to get it!  Already pounded out to the most beautiful scallops, I made my version of a healthy veal dish!

Recipe

I quickly seared the my seasoned veal scallops in a skillet over very high heat, with my olive oil spray.  I used one of my favorite spice blends from The Spice House - California Seasoned Pepper.  I put the veal aside, lowered the heat and then sauteed onions, mushrooms, leaks and garlic.  Let it all simmer and added some lemon juice and a 1/3 of a cup of some duck reduction we just so happened to have on hand, if I didn’t see that in the freezer, I would have used chicken stock instead!  Before serving, I added the veal back to my simmering vegetables to finish cooking it.  Voila!  A yummy, healthy dinner served with some roasted brussels sprouts on the side.

Veal health benefits 

Veal is packed with high-quality protein and a nutrient-dense source of iron and zinc, minerals.  Veal contains very little fat, not more than 10 grams of fat per 100 grams, many of them unsaturated fats and because of this, veal is considered very lean.

Make your greens last longer...

To be lean, eat lots of greens and these tips for keeping them fresh and spending less of your “green” on them.  Ha Ha!  These are great tips, I eat so many salads and greens I can hardly keep them in my fridge long enough!

At the market:

• For loose greens: Put your hand down into the plastic bag and then grab the greens with it.  Pull the bag from the top down over the greens and release your hand. It’s a quicker, drier way to get wet or over-sized bunches of greens into the bag.
• For prepackaged greens or salad:  Choose greens packaged in a plastic clamshell container as they last much longer if purchased in these than in the bags.

When you get home:

• Take a second to remove the twist-tie from your bunches of greens when you bring them home to prevent damage and aging caused by the metal wire.
• It’s worthwhile to rinse the greens, shake them to remove some of the moisture, and then roll them in a clean cotton dishtowel or a clean cotton pillowcase.  The fabric will become damp, which is good.  Put this rolled setup into the vegetable crisper for quick and easy, access to prepped greens.  This will extend the freshness for many days.
• If you purchase a single or multi-pack of romaine lettuce, break off the core at the bottom of each head, wash the leaves, and put them into a white cotton pillowcase and into the crisper.   Again, damp is good.  This works for any lettuce, but you will be amazed by how the flavor of romaine improves when stored this way.
• To extend the life of salad greens in plastic clamshell containers, add a dry paper towel to the greens to absorb the moisture, which collects over time inside the container. I usually put the towel at the top because that’s where the condensation tends to form, but sometimes the greens begin to go soggy toward the bottom, and I’ll add a fresh one there.
• Recycle large plastic clamshell containers within your kitchen. They are perfect for storing prepackaged salad greens. The greens will last days longer in hard containers like this or in any glass or hard plastic container than they will in plastic bags.

For meals:

• Prepare crisp salads with simple dressings such as, lemon juice, fresh herbs and 0 calorie vinegar, or use large leaves of chard to wrap up healthful fillings instead of tortillas.

Adios soggy, spoiled greens!

Until Monday - keep thinking veggies and protein!

Surprising Uses for Bananas...

• Polish leather shoes with a destringed banana peel.  Buff with a soft cloth or paper towel
• Remove warts by rubbing them with the inside of a banana peel every night for several weeks
• Deter aphids by buying dried or cut-up banana peels a few inches deep around rosebushes.
• Nourish skin with a mashed, medium-size banana combined with a quarter-cup plain yogurt and 2 tablespoons of honey to make a mask.  Leave on for 20 minutes.
• Wipe houseplant leaves with the inside of a banana peel to remove dirt and leave a shine.
• Rub scraped knees with the inside of a banana peel to promote healing.

Best Short-on-Time Exercise: Walking Stairs...

Can't fit in a workout? Trainers recommend that you hit the stairs. "Without taking any extra time, you can take the stairs instead of the elevator—which usually takes just as long to arrive anyway," suggested one trainer. Plus you can do it at work, home, shopping, even when you're traveling.

Walking stairs gets your heart rate up, strengthens your lower body, improves posture, helps prevent osteoporosis (it's a weight bearing exercise, so it helps build bone), and improves stamina. You'll also burn about 45 calories walking up and down stairs for 5 minutes.  I try and make these little efforts when I don’t have the time for my full workout routine.  Once I have to start taking the bus to work again, I try to walk and extra few blocks out of the way to gain that little bit of extra movement!  Especially after a long day, sitting at my desk!

Taco salad...

When I get the craving for Mexican food, and we don’t have time to make the fabulous stuffed peppers, we opt for the taco salad!

We get the 96% lean ground beef and to make things even simpler, we get the Trader Joe’s Taco Seasoning Mix!  It is something we always have on hand when Bob doesn’t have the spices, or the time to make his fabulous chili sauce.  (It really is a labor of love, and takes almost a whole day to prepare.)

So you cook up the ground beef and serve it over the lettuce of your choice, with tomatoes, cucumbers, black beans, roasted or grilled corn on the cob, carrots, green onions, bell peppers, avocados and whatever else might be in your crisper bin!  A great way to clean out the fridge!  A “sprinkle” of some Trader Joe’s LITE Shredded Mexican Blend Cheese, and some salsa for a dressing (my salsa of choice is Pace Chunky, I have tried all the high end, famous chef salsas, but I always go back to the Pace!)  and there you have it!  A quick and easy dinner!  

If you really miss the idea of “tacos”, remember you can always wrap them in lettuce instead of the tortillas for a much healthier version!  I find the salad just as satisfying and a lot less messy!

TRAVELING...

OK, so once in awhile I do get spoiled!  There really isn’t a more pleasurable way to fly, but first class!  I LOVE my brother:)  It truly is a much less stressful trip especially when it comes to food!  I always panic about “what am I going to eat”.  The airports are just full of some of the most unhealthy choices, at least you can find some fresh fruit!  I do try and eat something before I leave for the airport, and we have been known to make our own sandwiches, almond butter and organic, low sugar raspberry jam!  It usually survives some cramped packing and I know I won’t starve to death! 

Knowing first class is in the cards, I don’t have to pack any snack packs of nuts because that is the first thing offered, better yet - they are hot!  As the wine keeps flowing, you actually have a meal choice.  Going to San Diego I had the choice of, Teriyaki chicken or mushroom tortellini, served with a shrimp cocktail and a salad.  Here is what I did, I got the shrimp cocktail, the hostess was gracious and let me have two salads, without dressing and all I asked for were some extra lemons.  I mixed my shrimp and some of he cocktail sauce over the salads and added my pepper and lemons.  Healthy eating high in the sky!

The Egg Mug Classic...

PER SERVING (entire mug): 95 calories, 2g fat, 490mg sodium, 3g carbs, 0g fiber, 2g sugars, 14.5g protein 

Ingredients:

1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)

One wedge Laughing Cow Original Light Swiss Cheese cut into pieces

Directions:

Spray a large microwave-safe mug lightly with nonstick spray. Add egg substitute and cheese and stir. Microwave for about a minute. Stir gently, and then microwave for another 30 - 45 seconds, until scramble is just set. Stir and enjoy!

OK - How easy is that!  I make these once in awhile when I am in a rush to get out the door and don’t have much time to make my egg in the hole or eggs and greens!  Think of the possibilities!  Add some spinach and you have an Egg Mug Florentine! How about some bell peppers and some leftover black beans and there you have it - Egg Mug Western Style!  Be creative and have fun with it!

Until Monday - keep thinking veggies and protein!

Falafel...

A great place for a quick meal in our neighborhood - Falafill!  

Homemade Falafel, All Natural, No preservatives, Gluten Fee, No Trans Fat, Toppings Made Daily, Eco Friendly.

I always get the falafel bowl!  I already saved nearly 350 calories by skipping the pita bread and the tahini sauce.  Once the falafel is ready, in a bowl with lettuce, I proceed to the salad bar and choose my delicious toppings!  I know I will be consuming more oil then usual and I know the falafel balls are deep fried,  but I promise myself I will work it off the next day!  I just try not to go overboard!  I start to cautiously add some Tabouleh, Bulgar Wheat Salad, Armenian Salad (tomato, cucumber, green pepper and onion), Cabbage Salad, Carrot Salad, Beet Salad, Zhug Sauce (very hot jalapeno, cilantro sauce), Yogurt Sauce, a little Toum Sauce (garlic sauce),  and I garnish with some Parsley, Radish and Onion Relish.

Just the other day,  I got my daily GROUPON and it was for Falafill!  Oh, how I love a bargain!  Groupon.com is an email I get everyday, for any deals on that particular day!  For $5.00 I got a $10.00 coupon for Falafll!  The limit was 2 per person, so I know I will be going back again (at least 2 more times)!  Again, this is what I call a treat, and it is not something I do that often and I proceed with caution!

Working out when you are sick...

Many people wrongfully assume that when you are sick you shouldn’t work out, but this is when your body need exercise and nutrients the most!  If you are experiencing the sniffles, headache, etc, then you can safely workout.  That being said, you need to listen to your body.  If you don’t feel up to it, your body might be telling you to take it easy and to take a few days to rest and regain your strength.  If you have the energy, just try a light to moderate routine!

If your symptoms are impacting your respiratory system, then you should forgo your exercise because this can put undue strain on your already stressed organs.

Be sure to drink plenty of water and eat lots of fruits and veggies, along with your chicken soup!

Eggplant...

Growing up and as an adult one of my favorite dishes has been eggplant parmesan!  I would judge an Italian restaurant based on how well they prepared this dish!  As a kid, when I went through my vegetarian stage and drove my mom crazy, she made a great baked eggplant parmesan for me!  My husband Bob mastered a great recipe and it was a labor of love.  Now that my mouth is watering I have to say with the new healthy me, I have to forgo the eggplant parmesan for now.  Not only is purple one of my favorite colors, I still love eggplant and add it to many vegetable dishes.  One of my new favorites was the recipe last week (blog 9/10/10), a great substitute for my eggplant cravings!

Nutritional Benefits and Facts

Eggplants are wonderful sources of potassium, manganese, copper, dietary fiber, folate, magnesium, niacin, Vitamin B1, B6, C and K (in very small quantities). Vitamins are not available in high amounts in eggplants and one cup of cooked eggplant contains 2-5% of recommended levels of vitamin B1, B6 and C. As far as dietary fiber content is concerned, eggplants provide adequate amounts, one cup eggplant is equal to 10% daily recommended dietary fiber. These dietary fibers help lower blood sugar and blood cholesterol levels in the blood. 

Eggplant nutrition info also involves the fact that calories in eggplant are very low. One cup of eggplant coincides to 20 calories, thereby making them ideal components of low fat diets. Moreover, since the fat content is less, they are excellent food for weight loss diets. This is because eggplants are nutrient dense food and help people feel full, thereby preventing over-eating. Obese people love eggplant dishes as it does not add calories to their diet. Among the various eggplant nutrition data, another important factor to note is the low sodium levels present in eggplants. Low sodium diet is beneficial to hypertensive patients.

To draw out excess moisture, tenderize and remove bitter flavor, slice the raw eggplant and sprinkle with salt. Let it sit and "sweat" for fifteen minutes to one hour, and then rinse off the salt before cooking. It is not necessary to peel eggplant, but the skin of larger eggplants may become tough.

Zucchini Cakes...

1 large zucchini, grated with excess water removed (see note)

1/2 cup freshly grated parmesan cheese

1 cup panko bread crumbs (I substituted with toasted then grind protein bread)

1/8 teaspoon nutmeg

1/4 teaspoon paprika (I substituted with hot, smoked Spanish paprika)

1 garlic glove, minced

1 egg

salt and pepper to taste

1 to 2 tablespoons olive oil (I used my spray)

Ranch dressing, if desired (I made a Greek, fat free yogurt dill sauce)

I also added a Serrano pepper to the mix

In bowl, combine all ingredients (except olive oil); mix thoroughly.  Form mixture into 8 patties.

Heat olive oil i a pan over medium heat.  Once oil is heated, add patties and cook until golden brown (about 3-4 minutes per side).  If desired, serve with a dollop of ranch dressing.

NOTE:  To remove excess water, squeeze grated zucchini in paper towels.

Nutrition fact per cake:  78 calories, 4g fat, 1g saturated fat, 31mg cholesterol, 6g carbohydrate, 4g protein, 145mg sodium, 1g fiber.

This could be the new potato pancake!  I served these with a smoked pork tenderloin and smoked portobello mushrooms.  Zucchini can star in salsa, pancakes, bread and much more!  I love them also as a snack for dipping into one of my favorite Fat Free Greek yogurt dips!

Besides being low in calories here are some Health Benefits of Zucchini;

• Zucchini helps cure asthma, as it contains Vitamin C, which is a powerful antioxidant and has anti-inflammatory properties.
• The vegetable is known to help prevent diseases like scurvy and bruising, caused by the deficiency of vitamin C.
• Regular intake of zucchini effectively lowers high homocysteine levels in the human body.
• The vegetable can help prevents risk of having multiple sclerosis (MS).
• Zucchinis have high water content (over 95%), high nutritious value and contain a very low amount of calories, so they make the perfect snack item for people on diet.
• The vegetable contains useful amounts of folate, potassium, and vitamin A, necessary for proper functioning of the human body.
• Zucchini contains Vitamin C and lutein, both of which are known to be good for the eyes.
• The vegetable is a good source of vitamin B6, riboflavin, manganese and a lot of other nutrients.
• Eating zucchini is known to help the body in supporting the arrangement of capillaries.
• Regular consumption of the vegetable can help protect the body against colon cancer.
• Zucchini is believed to be beneficial in preventing heart disease and related symptoms, such as high cholesterol.
• The rind of zucchini contains the nutrient beta-carotene, which is known to be full of antioxidant properties and thus, helps protect cells against oxidation damage.
• The vegetable proves to be a good source of magnesium and phosphorus, the nutrients essential for building and maintaining healthy bones.
• Zucchini is rich in vitamin C, another powerful antioxidant that can provide protection against cardiovascular disease.

Grilled Eggplant and Heirloom Tomato Gratin...

3 lbs eggplant, cut into 1-inch slices

kosher salt

Freshly ground pepper

Extra Virgin Olive Oil

Day-old, 10-oz loaf of sourdough bread, crust removed and cut into 1/2-inch slices

6 gloves of garlic, thinly sliced

2 sprigs thyme, leaves removed

1/8 cup equal parts cleaned basil leaves and oregano leaves

3 lbs heirloom tomatoes, peeled and cut into 1/2-inch slices

4 oz thinly sliced Manchego cheese

1. Lightly season the eggplant with a pinch of salt and a pinch of pepper, and brush with extra virgin olive oil.  Grill over medium heat, flipping occasionally until grill marks appear on both sides.  Set aside.
2.   Coat a large saute pan with olive oil and toast the bread over medium-high heat until golden brown on both sides.  Using the leftover oil (or adding more oil if necessary), add the sliced garlic and toast to a light golden brown.  Remove from heat and add the herbs; stir and pour out into a shallow pie pan and cool.
3. Preheat the oven to 350 degrees.  Lightly coat a nine-inch square ceramic pr Pyrex baking dish with olive oil.  Line with parchment paper and brush the paper with additional oil.  Neatly arrange the bread in the bottom of the pan, trimming it so it fits lightly.  Layer with the heirloom tomatoes, lightly season with salt and drizzle with the herb and garlic oil.  Layer with grilled eggplant, trimming to fit.  Add a layer of cheese.  Repeat a second layer with the remaining ingredients, reserving the cheese layer.
4. Turn the oven down to 325 degrees and bake for about 45 minutes (it should be bubbly at this point).  Add the reserved cheese to the top of the dish and bake for ten more minutes.  Remove from the oven and let sit for at least 30 minutes beg=fore cutting a serving.

Thank you Time-Out magazine and Patrick Sheerin  from the Signature Room for the recipe!

PART 2 - Bob’s Version...

End of summer vegetable gratin...

Bob went to the farmers market for the first time this season and went wild! This was probably the most expensive side dish EVER, but so worth the trip.  He added Chanterelle mushrooms, red peppers, zucchini and onions to the mix and and used some Serrano peppers from our balcony garden. Instead of sourdough bread he got an organic whole grain demi-baguette, and found a raw cows milk white cheddar from Wisconsin that he only used on the top layer.  He didn’t need to coat the pan with any oil, didn’t use parchment paper and used a minimal amount of oil and salt.  What a treat!  He served it with a perfectly grilled pork tenderloin!  (serves 6 or enough for leftovers)

Thank you chef Bob!!!

Until Monday - keep thinking veggies and protein! 

FIGS...

Figs have such a short season, it’s time to take advantage of them! 

Although dried figs are available throughout the year, there is nothing like the unique taste and texture of fresh figs. They are lusciously sweet with a texture that combines the chewiness of their flesh, the smoothness of their skin, and the crunchiness of their seeds. 

Believed to be the favorite fruit of Cleopatra, they occupy a very important place in many cultures around the world. Romans were the avid lovers of the fruit and considered it as a gift from the fertility God ‘Bacchus’Figs are high in natural and simple sugars, minerals and fibre. They contain good levels of potassium, calcium, magnesium, iron, copper and manganese.

Health & Nutritional Benefits of Eating Figs 

• The rich potassium content of figs helps to maintain the blood pressure of the body.
• Figs are rich in dietary fiber, which makes them very effective for weight management program.
• Consuming figs helps to reduce the risk of breast cancer.
• Calcium and potassium present in figs prevent bone thinning and help to promote bone density.
• Tryptophan, present in figs, induces good sleep and helps get rid of sleeping disorders like insomnia.
• Eating figs relieves fatigue and boosts memory power.
• The soluble fiber, called pectin, in figs helps in reducing blood cholesterol.
• Figs are rich in calcium and are excellent calcium alternatives for people who are allergic to dairy products.
• Figs promote the overall well-being of an individual and are excellent aphrodisiacs.

If I can stop myself from eating all the figs after I wash them, I actually made the best smoothie last night with fresh strawberries, figs and yogurt! It was so easy and so delicious that I didn’t even need to add any sweetener!