Fourth of July is never celebrated exactly the same for me, but it always makes me nostalgic for my New England childhood roots. I am a sea and sand girl at heart, but on Independence Day there is something nice about celebrating on a blanket spread on bright green grass, by a band playing classic Americana, with a picnic. Boston has the Commons, Washington DC has the Mall and LA has Americafest. Although I have to admit it is not something I think about enough, I do feel lucky to be an American; and the reason we are celebrating should be thought about as much as the festivities that go along with it. In honor, I’m packing a red, white and blue picnic, replete with delicious and healthful fixins’ to savor the day. While taste and health is foremost in my planning, you’ll notice the picnic is all about the preparation and the recipes are casual – you don’t need to measure or stress over the oven. Set yourself up for fun by spending a few minutes planning and you can relax the whole day long. Join me in spirit, wherever you are in the country, and lay back on your blanket as we oooh and aaah to the fireworks.

Picnic supply list:

• Picnic blanket
• Hand sanitizer and wipes
• Sunscreen
• Water
• Frisbee, balls, playing cards, books/magazines, water guns
• Paper towels/napkins
• Paper plates, forks, serving spoons, spoons and cups
• Bag for trash
• Hats

For the cooler:

• Patriotic Fruit salad – Red (raspberries or strawberries) White (apples) Blue (blueberries). I like to add a splash of fresh lemon to really bring out the flavors and keep it fresh.
• Freedom Greens* – Salad made with Arugula, red cherry tomatoes, red potatoes, red onions, sliced thin, white hard boiled eggs, Nicoise olives, grilled asparagus and albacore tuna (look for the pouches that do not need to be drained or refrigerated), blue dried blueberries, lemon wedges.
• 4^th of July Pie (see recipe)
• Water
• Seltzer

* For the freedom greens, I bring the ingredients deconstructed and let guests assemble their own salad on their plates. This lunch is delicious and super healthy. It also stays in the cooler for a longer amount of time than most entrees, so you don’t have to stress about food safety as much. You can play with it: add artichokes, avocado or your favorite salad ingredients. Dress with lemon.

For the picnic basket:

• Firecracker spiced nuts (see recipe)
• Independence appetizer – Blue and white tortilla chips (choose organic, low sodium) and red (tomato) salsa.  You can make your own chips by baking corn tortillas the night before. For this appetizer, play on the red, white and blue theme with other things to dip in your salsa – for example jicima and fennel are white and more healthful than the chips; or go for blue chips, chips such as Food Should Taste Good blue corn tortilla chips. Blue foods are hard to find, so be creative!

Recipes:

Firecracker Spiced Nuts

Time: 5 active minutes, 50 minutes total

Serves: 4

INGREDIENTS

• 2 Tablespoons Orange Juice
• 2 Tablespoons 5 Spice Chinese Powder*
• ½ teaspoon Kosher Salt
• 2 cups raw nuts (almonds, cashews, pistachios, peanuts or any combination)

DIRECTIONS

1. Preheat oven to 250 degrees Fahrenheit
2. Combine orange juice, Chinese powder and salt in a large bowl and add the nuts. Toss to coat them well. Spread on a rimmed cookie sheet to make an even layer
3. Bake, stirring every 15 minutes until they are dry. Let cool completely and store in an airtight container for up to 3 weeks.

* Chinese powder is a combination of cinnamon, cloves, fennel seed, star anise and Szechuan peppercorns. Find it in the spice isle at the supermarket.

4^th of July Pie

Time: 20 minutes

Serves: 4

INGREDIENTS

• 4 oz crème fraiche
• 4 oz fat free sour cream
• 16 oz low fat strawberry yogurt
• 1 pint Strawberries, sliced lengthwise
• Blueberries
• 4 clear cups

DIRECTIONS

1. Mix the crème fraiche, sour cream and yogurt together. For the picnic, store in an airtight container in your cooler until you are ready to serve.
2. When you are ready to serve, layer the yogurt mixture, the strawberries, the yogurt, the blueberries in the cups to make a beautiful parfait. Garnish with a few extra berries.

Don’t forget to set your playlist with America the Beautiful, Yankee Doodle and the Star Spangled Banner. Have a happy 4^th of July, my fellow patriots. I hope your whole day is firecracker-tastic.

Fourth of July is never celebrated exactly the same for me, but it always makes me nostalgic for my New England childhood roots. I am a sea and sand girl at heart, but on Independence Day there is something nice about celebrating on a blanket spread on bright green grass, by a band playing classic Americana, with a picnic. Boston has the Commons, Washington DC has the Mall and LA has Americafest. Although I have to admit it is not something I think about enough, I do feel lucky to be an American; and the reason we are celebrating should be thought about as much as the festivities that go along with it. In honor, I’m packing a red, white and blue picnic, replete with delicious and healthful fixins’ to savor the day. While taste and health is foremost in my planning, you’ll notice the picnic is all about the preparation and the recipes are casual – you don’t need to measure or stress over the oven. Set yourself up for fun by spending a few minutes planning and you can relax the whole day long. Join me in spirit, wherever you are in the country, and lay back on your blanket as we oooh and aaah to the fireworks.

Picnic supply list:

• Picnic blanket
• Hand sanitizer and wipes
• Sunscreen
• Water
• Frisbee, balls, playing cards, books/magazines, water guns
• Paper towels/napkins
• Paper plates, forks, serving spoons, spoons and cups
• Bag for trash
• Hats

For the cooler:

• Patriotic Fruit salad – Red (raspberries or strawberries) White (apples) Blue (blueberries). I like to add a splash of fresh lemon to really bring out the flavors and keep it fresh.
• Freedom Greens* – Salad made with Arugula, red cherry tomatoes, red potatoes, red onions, sliced thin, white hard boiled eggs, Nicoise olives, grilled asparagus and albacore tuna (look for the pouches that do not need to be drained or refrigerated), blue dried blueberries, lemon wedges.
• 4^th of July Pie (see recipe)
• Water
• Seltzer

* For the freedom greens, I bring the ingredients deconstructed and let guests assemble their own salad on their plates. This lunch is delicious and super healthy. It also stays in the cooler for a longer amount of time than most entrees, so you don’t have to stress about food safety as much. You can play with it: add artichokes, avocado or your favorite salad ingredients. Dress with lemon.

For the picnic basket:

• Firecracker spiced nuts (see recipe)
• Independence appetizer – Blue and white tortilla chips (choose organic, low sodium) and red (tomato) salsa.  You can make your own chips by baking corn tortillas the night before. For this appetizer, play on the red, white and blue theme with other things to dip in your salsa – for example jicima and fennel are white and more healthful than the chips; or go for blue chips, chips such as Food Should Taste Good blue corn tortilla chips. Blue foods are hard to find, so be creative!

Recipes:

Firecracker Spiced Nuts

Time: 5 active minutes, 50 minutes total

Serves: 4

INGREDIENTS

• 2 Tablespoons Orange Juice
• 2 Tablespoons 5 Spice Chinese Powder*
• ½ teaspoon Kosher Salt
• 2 cups raw nuts (almonds, cashews, pistachios, peanuts or any combination)

DIRECTIONS

1. Preheat oven to 250 degrees Fahrenheit
2. Combine orange juice, Chinese powder and salt in a large bowl and add the nuts. Toss to coat them well. Spread on a rimmed cookie sheet to make an even layer
3. Bake, stirring every 15 minutes until they are dry. Let cool completely and store in an airtight container for up to 3 weeks.

* Chinese powder is a combination of cinnamon, cloves, fennel seed, star anise and Szechuan peppercorns. Find it in the spice isle at the supermarket.

4^th of July Pie

Time: 20 minutes

Serves: 4

INGREDIENTS

• 4 oz crème fraiche
• 4 oz fat free sour cream
• 16 oz low fat strawberry yogurt
• 1 pint Strawberries, sliced lengthwise
• Blueberries
• 4 clear cups

DIRECTIONS

1. Mix the crème fraiche, sour cream and yogurt together. For the picnic, store in an airtight container in your cooler until you are ready to serve.
2. When you are ready to serve, layer the yogurt mixture, the strawberries, the yogurt, the blueberries in the cups to make a beautiful parfait. Garnish with a few extra berries.

Don’t forget to set your playlist with America the Beautiful, Yankee Doodle and the Star Spangled Banner. Have a happy 4^th of July, my fellow patriots. I hope your whole day is firecracker-tastic.

Father’s day is coming up and I cannot wait to celebrate the Dads I know and love. I always feel warm and fuzzy when I catch a man in a moment of parenting. I could watch a father cut his child’s food or handle a scraped knee with empathy that isn’t pulled from watching others do the same thing. Tempting as it is to succumb to honoring dad with a 1950’s style Father’s Day, this year I encourage you to avoid buying the giant steak, 12 pack of beer, trough of potato salad and dad’s dream dessert. You can bring back the “Father knows best” sentiment and honor him with a manly meal that also shows you care about his health and plan to celebrate many more Father’s Days together.

We don’t like to discuss it, but as men age and their testosterone levels decrease; their risks of diseases such as diabetes, cardiovascular disease and certain types of cancer increases.  Diet and lifestyle plays a huge role in preventing dad from getting these cooties. Play a round of golf with him, take a long walk or help him in the yard, and then make him a Father’s Day dinner that is as good for him as it tastes. Here’s the menu:

Heart and Choke Salad

Made-Over Meat and Potatoes

Carefully Creamed Spinach

Spiked Berries & Cream

Heart and Choke Salad

If you know me at all, you know how I adore artichokes. Hearts of Palm are also a favorite of mine. Artichokes are full of antioxidants, are high in  heart healthy and colon cleansing fiber, great for the liver, protective of the heart and improve digestion. Eat them. Hearts of Palm is full of iron and calcium and low in calories. Delish.

Time: 20 minutes

Serves:  4

INGREDIENTS:

• 1/3 cup olive oil
• 2 tablespoon rice vinegar
• 1 teaspoon sugar
• Pinch of salt
• Pinch of pepper
• 14 ounces hearts of palm, drained
• 14 ounces artichokes in water, drained
• 1 cup cherry tomatoes, halved
• 1 avocado, cubed
• 2 cups arugula

DIRECTIONS:

1. Mix together the olive oil, vinegar, sugar, salt and pepper.
2. Cut the hearts of palm into circles and add the tomatoes, and avocados to a bowl.
3. Dress the vegetables with the dressing and serve over the arugula.

Made-Over Meat and Potatoes

Tenderloin, tenderloin, tenderloin. You can choose beef tenderloin, turkey tenderloin or pork tenderloin, you’ll get a super lean cut of meat that cooks simply and quickly and is reliably delicious. Note, if you time this right, you’ll take the potatoes out of the oven 10 minutes after the tenderloin. 

Pork Tenderloin

Time: 30 minutes

Serves:  4

INGREDIENTS:

• 16 ounces pork tenderloin (can be turkey or beef, you will probably need 2 tenderloins)
• 2 Tablespoons Dijon mustard
• 2 Cloves of garlic, chopped
• Sprinkle of salt
• Sprinkle of pepper

DIRECTIONS:

1. Preheat oven to 425 degrees. Season the pork with salt and pepper to taste.
2. Mix the mustard and garlic together and rub all over the tenderloin.
3. Heat a large nonstick ovenproof skillet over medium-high heat.
4. Add the pork and sear until all sides are brown, turning occasionally, about 5 to 7 minutes.
5. Transfer the pan to the oven and roast until cooked through, about 15 minutes.
6. Let the pork rest for 10 minutes.
7. Slice the pork into medallions.

Spicy Potato Salad 

Red potatoes aren’t just an aesthetic whim for the nutritional artiste. They contain anthocyanins, pigments that act as antioxidants, which are great at fighting cancer.

Time: 45 minutes

Serves: 5

INGREDIENTS:

• 6 white potatoes, rinsed
• 6 red potatoes, rinsed
• 3 stalks of leeks, rinsed well
• 3 garlic cloves, minced
• 3 Tablespoons extra-virgin olive oil
• 2 Tablespoons Organic Omega-3 Naturenaise*
• 2 teaspoons red cayenne pepper, dried powder
• 2 teaspoons chives, dried
• 1 teaspoon ground black pepper
• 1 teaspoon sea salt (optional)

DIRECTIONS:

1. Preheat oven to 425 degrees Fahrenheit
2. Cut potatoes into quarters and place into medium medium dish.
3. Pour extra-virgin olive oil, cayenne, ground black pepper, and sea salt over the potatoes; and toss.
4. Evenly distribute the coated potatoes inside a baking dish. Place into pre-heated oven to cook for approximately 30 minutes or until potatoes are cooked through.
5. Cut the stems of the leeks off and any dried leaf tips of the dark green tops. Slice in half lengthwise. Rinse again to remove any dirt from the inside of the leeks.
6. Slice the leeks crosswise to separate the dark green tops from the white.
7. Slice both the tops and the bottom part of the leeks lengthwise into strips 1/4 inch to 1/2 inch wide. Keep the dark green tops and the bottom part of the leeks separate.
8. Pour 1 tablespoon of extra-virgin olive oil into a medium skillet and place the pan over medium-high heat.
9. Add the dark green part of the leeks, garlic, and chives. Let cook for about 5 minutes. Stir occasionally.
10. Add the light green-white bottoms. Simply place them on top of the cooking dark green strips. Reduce the heat slightly. Let them cook for two minutes. Set aside until potatoes are done.
11. Toss roasted potatoes, leeks, and Natureaise in a serving bowl and serve.

*Made with soy milk, high oleic sunflower oil and flax seed oil, this mayonnaise is a more healthful alternative to conventional mayo.

Carefully Creamed Spinach

Iron rich and full of antioxidants, vitamins and fiber, what’s not to love when it comes to spinach?

Time: 15 minutes

Serves: 4

INGREDIENTS:

• 2 (10-ounce) bags fresh spinach
• Olive oil in Misto sprayer
• 2 tablespoons chopped leeks
• 2 teaspoons flax meal
• 1/8 teaspoon salt
• 1/8 teaspoon ground nutmeg
• 1/2 cup fat-free milk
• 1/2 cup mild goat cheese

DIRECTIONS:

1. Pull the stems off the spinach, and rinse with cold water; drain. Place a large Dutch oven over medium heat, and add spinach. (Spinach will need to be packed down). Cover and cook 5 minutes or until spinach wilts; stir spinach well after 2 minutes. Place spinach in a colander, and drain well, squeeze spinach to remove as much moisture as possible.
2. Place pan coated with olive oil spray over medium heat until hot. Add leeks; sauté 2 minutes. Combine flax meal, salt, and nutmeg; add to pan, stirring well. Cook 30 seconds. Add milk and cheese, stirring with a whisk; cook 1 minute or until thick. Add spinach; cook 30 seconds or until thoroughly heated.

 SPIKED BERRIES & CREAM

Berries are my fav. Lower in sugar than most fruits, full of antioxidants and fiber, blueberries, raspberries, strawberries and blackberries are a perfect way to finish a meal.

Time: 15 minutes

Serves: 4

INGREDIENTS:

• ¼ cup balsamic vinegar
• 2 tablespoons agave
• 1 teaspoon vanilla extract
• ¼ cup sliced strawberries
• ¼ cup blueberries
• ¼ cup blackberries
• ¼ cup raspberries
• 2 cups non fat ricotta cheese
• 2 tablespoons dark rum

DIRECTIONS:

1. In a bowl, mix together the vinegar, agave, and vanilla
2. Pour the mixture over the berries and let the fruit macerate for 15 minutes
3. Mix the ricotta and rum together.
4. Divide the berries into 4 ramekins, top with the ricotta.  Serve with a sprig of fresh mint.

Happy Father’s Day to all the wonderful dads out there! I hope you enjoy your healthful manly meal and feel well celebrated this year.

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!