When your sweet tooth is calling and you’re torn between making healthful choices and your uncontrollable urge for a “treat”, jazzing up some fruit can appease the angel and the devil on your shoulders. While it is possible to list and remind you of all the health benefits in each of these desserts, sometimes it is best to see sweets for what they are: an indulgence. Pat yourself on the back when you choose one of these fruity pleasures, knowing that you made a healthful and delicious choice. Rock your palates’ world – you’ll never be happier getting a serving of fruit in!

Broiled Grapefruit Perfection

Ingredients:

• 1 pink grapefruit
• 1 tablespoon brown sugar, agave, honey or raw sugar
• ¼ teaspoon cinnamon

Directions:

Cut the grapefruit in half widthwise (so the grapefruit stem end is either on the top or bottom of the counter when you cut across the middle). You can cut around the edges and in between each section with a paring knife if you like, to make the sections easier to remove with a regular spoon. Sprinkle the sugar, agave or honey over the top of both halves. Sprinkle the cinnamon over both halves. Broil the grapefruits with the sugar sides up on a cookie sheet. Remove when the top of the grapefruit starts to turn light brown, 3 – 4 minutes. You can have both halves for yourself, yum!

Delicate Poached Pears

Ingredients:

• ¾ cup raw sugar
• 3 cups red wine
• 1 cinnamon stick
• 1 vanilla bean, halved lengthwise
• 4 Ripe pears, peeled and cored from the bottom, with stem left in place

Place all ingredients in a slow cooker or crock pot. Cook for 6 – 8 hours on low setting. Serve warm or room temperature. You can top pear with Greek yogurt for a tangy taste, or sweeten it further with a sprinkle of cinnamon sugar before serving. Delish!

Serves: 4

Perfect Pumpkin Custard

• 1 cup canned or fresh pumpkin
• 1 egg, beaten
• 1/3 cup raw sugar
• Pinch of salt
• ½ teaspoon ginger
• ½ teaspoon cinnamon
• ¼ teaspoon nutmeg
• 1 teaspoon real vanilla extract
• 8 oz 2% fat evaporated milk

Preheat oven to 325°F. Prepare 4 custard cups (sprinkle ¼ tsp cinnamon sugar on the bottom if you like). Put 1 inch of water in a 9 x 11 baking pan, and set aside.

Beat the egg for 2 minutes until entirely uniform and foamy. Combine all ingredients in a blender or use a hand mixer to puree. Pour the mixture into the heatproof custard cups. Place the custard cups into the prepared 9 x 11 pan and bake in a preheated 325°F oven for about 40 minutes, or until custard tests done.

Serves: 4

Note: Test custard for doneness by inserting a sharp knife about 1 inch from the side of the cup. Knife should come out clean; the center may still be unset and will continue to cook after removed from the oven.

So long mixed feelings about having dessert!

Bon appetite!

When your sweet tooth is calling and you’re torn between making healthful choices and your uncontrollable urge for a “treat”, jazzing up some fruit can appease the angel and the devil on your shoulders. While it is possible to list and remind you of all the health benefits in each of these desserts, sometimes it is best to see sweets for what they are: an indulgence. Pat yourself on the back when you choose one of these fruity pleasures, knowing that you made a healthful and delicious choice. Rock your palates’ world – you’ll never be happier getting a serving of fruit in!

Broiled Grapefruit Perfection

Ingredients:

• 1 pink grapefruit
• 1 tablespoon brown sugar, agave, honey or raw sugar
• ¼ teaspoon cinnamon

Directions:

Cut the grapefruit in half widthwise (so the grapefruit stem end is either on the top or bottom of the counter when you cut across the middle). You can cut around the edges and in between each section with a paring knife if you like, to make the sections easier to remove with a regular spoon. Sprinkle the sugar, agave or honey over the top of both halves. Sprinkle the cinnamon over both halves. Broil the grapefruits with the sugar sides up on a cookie sheet. Remove when the top of the grapefruit starts to turn light brown, 3 – 4 minutes. You can have both halves for yourself, yum!

Delicate Poached Pears

Ingredients:

• ¾ cup raw sugar
• 3 cups red wine
• 1 cinnamon stick
• 1 vanilla bean, halved lengthwise
• 4 Ripe pears, peeled and cored from the bottom, with stem left in place

Place all ingredients in a slow cooker or crock pot. Cook for 6 – 8 hours on low setting. Serve warm or room temperature. You can top pear with Greek yogurt for a tangy taste, or sweeten it further with a sprinkle of cinnamon sugar before serving. Delish!

Serves: 4

Perfect Pumpkin Custard

• 1 cup canned or fresh pumpkin
• 1 egg, beaten
• 1/3 cup raw sugar
• Pinch of salt
• ½ teaspoon ginger
• ½ teaspoon cinnamon
• ¼ teaspoon nutmeg
• 1 teaspoon real vanilla extract
• 8 oz 2% fat evaporated milk

Preheat oven to 325°F. Prepare 4 custard cups (sprinkle ¼ tsp cinnamon sugar on the bottom if you like). Put 1 inch of water in a 9 x 11 baking pan, and set aside.

Beat the egg for 2 minutes until entirely uniform and foamy. Combine all ingredients in a blender or use a hand mixer to puree. Pour the mixture into the heatproof custard cups. Place the custard cups into the prepared 9 x 11 pan and bake in a preheated 325°F oven for about 40 minutes, or until custard tests done.

Serves: 4

Note: Test custard for doneness by inserting a sharp knife about 1 inch from the side of the cup. Knife should come out clean; the center may still be unset and will continue to cook after removed from the oven.

So long mixed feelings about having dessert!

Bon appetite!

Whether you’re firing up the grill, sparking up the fireworks, or spending the day by the pool, there is no doubt that this 4^th of July will involve some delicious grub.  So grab your white jeans, red shoes and blue top because we’ve come up with some red, white and blue recipes to make your BBQ just as patriotic as you!

Make your own chips. Thinly slice beets, purple potatoes, and parsnips. Lightly drizzle with olive oil, salt and pepper. Bake at 350 degrees until crispy.

Create a dip with a kick. Dip blue corn tortilla chips in plain, non-fat Greek yogurt mixed with ½ teaspoon red pepper flakes.

Whip up a festive fruit salad. Combine sliced strawberries, blueberries, sliced apple & mint, or try pomegranates, blueberries & sliced dragon fruit.

Slice up some crunchy veggies. Serve slices of jicama with chunky, homemade salsa.

Fire up the grill. Grill a juicy, beef burger and top with a slice of tomato, white onion, red-leaf lettuce & crumbled bleu cheese. Serve with blue potato baked fries.

Add color to your salad. Assemble an endive salad with dried cranberries and/or radish and drizzle with a blueberry vinaigrette dressing.

Blueberry Vinaigrette

-          1 cup pureed blueberries

-          1/3 cup balsamic vinegar

-          2/3 cup olive oil

-          1/3 cup water

-          ½ teaspoon sea salt

-          ¼ teaspoon pepper

Discover the different colors of corn. Prepare a basket of red, white and blue corn on the cob! Bonus: Red corn contains anthocyanins, which are powerful antioxidants and blue corn has more protein and vitamin A than white corn, so load up on these vibrant colored kernels.

Mix and match colorful kebabs. Mix and match your favorite red, white and blue protein and veggies like chicken, pork, scallops, red peppers, eggplant, cherry tomatoes, and cubed blue potatoes.

Make a simple sangria. Combine a bottle of white wine with 1 cup fresh raspberries, 1 cup fresh blackberries, 1 cup sliced white peaches and 2 tablespoons agave.

INGREDIENTS

• 2 teaspoon grated ginger
• 1 teaspoon honey
• 1/2 teaspoon cayenne
• 1 tablespoon freshly squeezed lemon juice
• 1/3 cup unseasoned brown-rice vinegar
• 2 tablespoon soy sauce
• 2 teaspoon sesame oil
• 6 ounces dried soba noodles
• 12 ounces extra-firm tofu
• Light coat of canola oil spray
• 6 ounces mixed mushrooms
• 12 ounces medium shrimp (peeled and deveined)
• 1/4 cup minced fresh cilantro
• 3 thinly sliced scallions
• 1 finely chopped yellow pepper
• 2 teaspoon sesame seeds

DIRECTIONS

1. Whisk ginger, honey, cayenne, lemon juice, brown-rice vinegar, soy sauce, and sesame oil in a small bowl.
2. Cook the soba noodles in a large pot of boiling water for approximately 4 minutes, or until tender.  Drain immediately and rinse under cold running water.  Set aside.
3. Pat tofu dry with paper towels, slice into 1 inch-wide rectangles and cook over medium heat in a dry nonstick pan until browned on both sides.  Remove tofu from pan and set aside.
4. Coat pan lightly with canola oil spray and sauté mushrooms and shrimp until shrimp have turned opaque and are fully cooked.
5. In a large pot over low heat, stir sauce, tofu, mushrooms, and shrimp into noodles.
6. Remove from the heat.  Add the scallions and yellow pepper.
7. Garnish with cilantro and sesame seeds.  Serve.

Soba noodles are a staple dish in Japan and although not quite as popular in the US, they certainly make us smile. Soba noodles, made from buckwheat, are unique in that they contain the essential amino acid lysine, which wheat noodles lack.  In addition, they contain the antioxidants rutin and quercetin.  Rutin acts as an anti- inflammatory agent and quercetin, also found in green tea, fights against oxidative damage, helping to keep cells healthy.

We can thank tofu for a few things: it’s a vegetarian source of protein and although bland on its own, it acts as a sponge for other flavors in the recipe. Tofu is also loaded with isoflavones, a type of antioxidant associated with heart health and a lower risk of some cancers.  Cilantro is one low cal ingredient that we love for its vitamin A and vitamin K boost.  This little herb can also help ward off illness with its natural antibiotic properties.  Honey (in moderation of course) adds a drop of sweetness and daily consumption has been shown to boost the level of antioxidants in our blood.

INGREDIENTS

• 2 Tbsp fat-free plain yogurt
• 1 tsp freshly squeezed lime juice
• 1 canned chipotle chile pepper in adobo (or 1/4 tsp ground chipotle chile pepper)
• 1 1/2 tsp olive oil, divided
• 1/4 + 1/8 tsp ground cumin
• 1/4 tsp paprika
• 4 oz bison sirloin steak
• 1/8 tsp ground chili powder
• 1/8 tsp sea salt
• Freshly ground black pepper
• 1 1/2 cups chopped romaine lettuce
• 1/3 cup canned kidney beans, rinsed and drained
• 1/4 cup chopped red bell pepper or tomatoes
• 1 Tbsp Mexican blend or shredded Monterey Jack cheese
• 2 Tbsp chopped red onion

DIRECTIONS

1. To make the dressing: puree the yogurt, lime juice, chipotle chile pepper, 1 teaspoon of the oil, 1/4 teaspoon of the cumin, and 1/8 teaspoon of the paprika in a blender or food processor fitted with a metal blade until smooth. Set aside.
2. To make the taco salad: Preheat a medium nonstick skillet or grill pan over medium heat. Rub the steak with the chili powder, sea salt, the remaining 1/8 teaspoon of cumin, and the remaining 1/8 teaspoon of paprika. Drizzle with the remaining ½ teaspoon of olive oil to coat both sides, and season with black pepper to taste.
3. Toss the lettuce, beans, bell pepper or tomato, cheese, and red onion in a medium bowl.
4. Cook the steak for about 2 minutes per side for medium. Remove from the heat and let stand for 5 minutes before slicing into 1/4” thick pieces.
5. Toss the salad with the prepared dressing and place the steak on top. Serve immediately.

Why we love this recipe:

When you have a craving for Mexican, nothing can stand in the way of satisfying it. Bison sirloin steak is one of the leanest of cuts of meat you can find while still maintaining a desirable flavor and texture. Red bell peppers, especially when eaten fresh, provide your body with more vitamins and fiber than other types of peppers. Tomatoes rich in vitamin C, also contain lycopene, a phytonutrient which may lower your level of heart disease risk. Kidney beans are loaded with protein, fiber and antioxidants and are just flat out taste delish! Olive oil is most famous for its monounsaturated healthy fat, but did you know it also has antifungal and antibacterial properties? The combo of chili powder, cumin, and paprika in the dressing gives this dish the Mexican mamba you are looking for!

INGREDIENTS

• 1/2 tsp olive or canola oil
• ¼ cup canned black beans, rinsed and drained
• 2 Tbsp salsa, divided
• 1/4 tsp ground cumin
• 1/8 tsp chili powder
• 1 Tbsp chopped cilantro, divided
• Pinch salt and freshly ground black pepper
• 1 large omega-3-enriched egg
• 1 small (5”) corn tortilla
• 1 Tbsp shredded Mexican blend cheese
• Hot sauce (optional)

DIRECTIONS

1. Heat the oil in small nonstick skillet over medium heat. Use a paper towel to spread the oil evenly over the surface.
2. Use a fork to mash the beans with 1 tablespoon of the salsa. Add the cumin, chili powder, and 2 teaspoons of the cilantro. Set aside.
3. Add the egg to the skillet and season with salt and pepper. Cook 1 to 2 minutes, or until the white is completely cooked through.
4. Place the tortilla between two damp paper towels and heat it in the microwave 30 seconds or until warmed through.
5. Lay the tortilla flat on a serving plate and spread the bean mixture evenly on top, leaving ¼” around the edge. Use a spatula to loosen and transfer the egg on top of the bean mixture.
6. Sprinkle the egg with the cheese, then top with the remaining 1 tablespoon of salsa and 1 teaspoon of cilantro and serve immediately. Drizzle with hot sauce, if desired.
7. Serve with pineapple chunks on the side.

Makes 1 serving

WHY WE LOVE THIS RECIPE
This recipe is a perfect reminder of the fact that real food can be eaten for all meals of the day! There’s no need to wait for Cinco de Mayo to enjoy this delicious recipe either.  The egg provides protein for satiety and the omega-3 fatty acids play a role in preventing heart disease, managing mood and even burning fat. Black beans are a great source of soluble fiber, which help lower cholesterol levels and keep you full. Cilantro is a powerful little herb that contains beta-carotene and many other vitamins including vitamin K.  Finally, corn tortillas have fewer calories and more antioxidants than plain flour ones. Who knew that such a festive dish could be part of your Nutritious Life?! Buen apetito!

These festive snacks are great for sharing with guests at your next holiday party–and double as a gift! Just add them to a jar, decorate with a ribbon and you’ve got a go-to present that you can feel good about giving this season. Plus, they’re super-easy to make (and enjoy!)

Rosemary Spiced Nuts

Ingredients:

• 1 large egg white
• 1 teaspoon water
• 2 cups walnuts
• 1 tablespoon crushed dried rosemary
• 1 teaspoon sea salt

Directions:

1. Preheat oven to 350°F. Coat a nonstick baking sheet with cooking spray.
2. Whisk egg white and water until foamy in a medium bowl.
3. Add walnuts and mix gently until coated.
4. Combine rosemary and sea salt in another bowl.
5. Stir the rosemary and sea salt mixture into the bowl with nuts until evenly coated.
6. Spread onto prepared baking sheet in a single layer. Bake 20 minutes, tossing halfway through.
7. Let cool completely.  Store in an airtight container.

Makes 2 cups

Why we love this recipe:
Not only is this a great idea for a homemade gift, but nuts are a perfect snack that you can keep just about anywhere! In general, walnuts are a great source of vitamin E, an important antioxidant that keeps our cells strong and healthy. They’re also packed with protein, heart-healthy fats and linolenic acid, an omega-3 fatty acid that may help keep you sharp by protecting against memory loss. Plus, a little bit of rosemary goes a long way–adding a delicious and fragrant twist that boosts the ORAC content of this snack even higher!

Sweet Potato Latkes

Ingredients:

• 2 tbsp olive oil
• ½ cup grated onion
• 1 ½ lb peeled & shredded sweet potato
• ½ cup all-purpose flour
• ¼ tsp baking powder
• 2 lightly beaten eggs
• ½ tsp kosher salt
• ¼ tsp ground cinnamon
• ¼ tsp ground nutmeg
• Cooking spray

Directions:

1. Preheat oven to 425°.
2. Coat bottom of baking pan with oil.
3. Combine grated onion and potatoes in a colander and use paper towels to squeeze out excess moisture.
4. Sift flour and baking powder into onion-potato mixture.
5. Add eggs, salt, cinnamon and nutmeg.  Toss with hands to mix thoroughly.
6. Shape into 8 evenly divided 1/4-inch thick pancakes, squeezing out excess liquid.
7. Lightly coat top sides of pancakes with cooking spray and bake at 425° for 20 minutes.  Use spatula to flip pancakes over and cook for an additional 10 minutes, or until lightly browned.

Makes 8 latkes

*Recipe adapted from Cooking Light

Why we love this recipe:

Sweet potatoes are a nutritionally-sweet deal! These tasty tubers are higher in fiber, beta-carotene, and vitamin C than white potatoes, and they’re a great source complex carbohydrates! By baking these puppies instead of frying them, you’re cutting down on unnecessary fat.  Amping up the volume with the addition of cinnamon and nutmeg makes these latkes super tasty, and provides an antioxidant boost! For a delicious complement to these little treats, try adding a dollop of reduced-fat sour cream and unsweetened applesauce.

Enjoy!

A perfect fit for the holiday season, these mini pie bites are great to share with family and friends and the perfect size for portion controlled, seasonal munching!

Ingredients:

• 6 Tbsp wheat germ
• 4 tbsp ground flaxseed
• 4 all natural ginger snap cookies, crushed
• 2 large eggs
• 1 (15 oz) can plain pumpkin puree
• 1 (2 oz) can fat -free evaporated milk
• 1/2 cup brown sugar
• 1 1/2 tsp pumpkin pie spice
• 1 tsp vanilla extract
• 3/4 cup fat-free Greek yogurt
• 1/4 cup pure maple syrup

Directions:

1. Preheat oven to 375°F. Coat a nonstick 24-cup mini muffin pan with canola oil cooking spray.
2. Mix wheat germ, flaxseed, and ginger snaps in a bowl. Add a heaping teaspoon of the mixture to each muffin cup. Set aside.
3. Whisk eggs in another bowl. Add pumpkin puree, evaporated milk, brown sugar, pumpkin pie spice, and vanilla extract. Whisk to combine.
4. Pour mixture evenly into prepared muffin cups.
5. Bake 25 to 30 minutes or until sides are sturdy and filling is set. Let cool 10 to 15 minutes before using a knife to loosen and remove from pan.
6. Combine yogurt and maple syrup in bowl. Cover and chill.
7. Top each with a dollop of yogurt mixture. Enjoy!

Makes 24 mini muffins
*Recipe adapted from Prevention.com

Why we love this recipe:

Pumpkins are the star of the holiday season and rightfully so, with health benefits galore! The gorgeous orange hue comes from beta-carotene, a cancer-fighting antioxidant that also promotes healthy vision and builds immunity.

Flaxseeds give the “bites” a nice, nutty flavor, and they are a dynamite source of lignans, plant estrogens which may soothe monthly mood swings that may lead to emotional overeating.

Finally, the smoothness and versatility of Greek yogurt make it a great swap for calorie-laden whipped cream. Not only will it take on the sweetness of the syrup, but it adds a protein-packed probiotic boost to each bite!


Ingredients:
¼ cup orange juice
¼ cup pomegranate juice
1 cup frozen blueberries
1 tablespoon Vanilla Tera’s Whey (or any flavor)
2 tablespoons chopped avocado
3/4 cup fat-free plain yogurt
1 tsp pure vanilla extract

Directions:
Put ingredients into a blender and enjoy!

Why we love this recipe:
Whether you’re looking to pack in some high quality protein as a post-workout snack or to help with weight management, whey protein may be just the answer.

Whey protein (which comes from milk) is loaded with branched chain amino acids and leucine (an essential amino acid), both of which are essential for building and repairing muscle during the recovery from a work out.

Leucine has also been found to preserve lean muscle mass while simultaneously releasing appetite-suppressing hormones.

This smoothie recipe is the “whey to go,” so be sure to give it a try!

Nothing beats beets!

It’s beet season at Nutritious Life! These seasonal superstars are available now at farmer’s markets and not only add delicious color and flavor to our meals, but make a wholesome snack. So, go ahead and give my three-step (kid-approved!) recipe a try:

Roasted Beet Chips

• 1 medium beet, thinly sliced
• 2 teaspoons cold-pressed, extravirgin olive oil
• Dash sea salt

1. Preheat oven to 350° F.
2. Place veggies on baking sheet. Brush with olive oil and sprinkle with sea salt.
3. Bake 8 to 12 minutes or to desired crispness, turning once halfway through.

Why We Love This Recipe
Aside from their cancer-fighting and full-of-fiber benefits, the phytonutrients in beets provide eye-sight saving and immunity-boosting antioxidants. Beets also boast anti-inflammatory compounds which may help prevent cardiovascular damage.

It’s also important to note the health benefits associated with olive oil, a monounsaturated fat, which may reduce your risk of developing atherosclerosis and breast cancer. Olive oil also contains O2 power to help reduce the free radical damage associated with aging!