Mmmmm, Memorial Day. Makes me (and probably all of you) think of barbecue, sun, family and the hopefully, a beautiful summer ahead.  I’ve got some little treasures to share to set yourself up for Memorial Day festivities, Nutritious Life-style. In addition to all of the usual tips, consider these:

 Starters: don’t waste your time with chips, pretzels or other nutrient poor nonsense. Make a gorgeous crudite plate, filled with veggies you may normally overlook: jicima, fennel, radishes, green beans and endive leaves are perfection on a warm day. Sometimes just shaking up your veggie routine is enough variety to keep you satisfied . Hollow out a pepper and use as a little bowl to fill with hummus or a low fat Greek yogurt dip. In lieu of packaged fried chips, make your own by slicing soft tortillas (look for 8 grams of fiber or more on the package) into chip size triangles and tossing them on the BBQ for a few seconds on each side.

CUCUMBER – FETA GREEK YOGURT DIP

Time: 5 active minutes, 1 hour – 24 hours to marinate

Serves: 8 – 10

 INGREDIENTS:

• 2 cups (16 ounces) Plain fat free Greek Yogurt
• 1 English cucumber, peeled, seeded, finely chopped, and spread on a paper towel to remove excess moisture
• 8 ounces crumbled feta
• 2 garlic cloves, minced
• 2 tablespoons fresh dill
• 2 tablespoons scallion, cut fine
• 1 tablespoons fresh lemon juice

 DIRECTIONS:

1. Mix all ingredients well. Prepare a few hours in advance and leave in the refrigerator for flavors to marry. Serve chilled.

So now that you have your cold app, here is a hot and easy one for you. Grilled jalapeños stuffed with goat cheese and sundried tomatoes wrapped in extra lean and delicate prosciutto will make you look like you have just completed culinary school. Full of capsaicin and monounsaturated fat, these one up a pig in a blanket any day!

 GRILLED PROSCIUTTO WRAPPED JALAPENOS

Time: 30 minutes

Serves: 6

 INGREDIENTS:

• 8 ounces goat cheese
• 1 tablespoons sundried tomatoes, diced
• 18 Jalapeños, washed with a vertical slit cut from top to bottom (remove seeds if you like less heat)
• 18 extra thin slices of lean prosciutto (remove visible fat)

 DIRECTIONS:

1. Mix goat cheese and sundried tomato together.
2. Spoon cheese mixture into the jalapeño slit and wrap with a slice of prosciutto
3. Secure with a toothpick
4. Grill at moderate heat for 12 minutes, until the jalapeño is no longer bright green

 Main course: I’m not anti-bread, but truth be told, the bun of a burger or hot dog just doesn’t taste as delicious to me as what is inside. Buns tend to be nutrient poor and over processed. Let’s not waste time with them. I like to focus on the smoky barbecue flavor of the steak, chicken, fish or burger. I used to just skip the bun and go the fork and knife direction, but that is a little anti-barbecue, as it requires a seat and a table to be most effective. These days I put my grilled goodness into a cabbage leaf or sturdy lettuce leaf and chow down – an idea that came from one of my favorite Korean dishes bulgogi.

BULGOGI

Time: 30 active minutes, 1 – 24 hours for marinade

Serves: 4

 INGREDIENTS:

• 1 pound extra lean beef sirloin
• 1 tablespoon agave
• 1/4 cup lite soy sauce
• 2 tablespoon sesame oil
• 2 teaspoon sesame seeds
• 1/4 cup chopped scallions
• 1 clove garlic, chopped
• 1 inch fresh ginger, grated
• 1/2 teaspoon coarsely ground black pepper
• 1 head of lettuce, such as Green Leaf or Boston, washed and drained

 DIRECTIONS:

1. For easier slicing, place beef in freezer for 30 minutes. Cut across the grain so meat will be tender. You want super thin slices – ¼ inch thick at most
2. In a bowl, stir together agave, soy sauce, oil, sesame seeds, scallions, garlic, ginger and black pepper. Add the meat until all the slices are coated.
3. Cover and marinate 1-2 hours at room temperature or 4 – 24 in a refrigerator.
4. Barbeque meat 1 minute on each side. Serve immediately in lettuce cups. Eat like a sandwich.

Just a reminder – avoid charring meat as it is grilled over a hot barbecue. Do not eat blackened or burned animal protein, including beef, pork, chicken or fish – we know that charred meats contain heterocyclic amines – compounds that are known to cause cancer.

Dessert: brush some peaches, pineapple and plums with a little bit of honey and a sprinkle of nutmeg. Toss them on the grill for 3 – 8 minutes, depending on how hot the grill is and serve with a spoonful of sorbet or vanilla bean ice cream and fresh mint.

Happy and healthy Memorial Day. I hope your 2012 celebration is just the beginning of a summer filled with healthfully grilled deliciousness.

Mmmmm, Memorial Day. Makes me (and probably all of you) think of barbecue, sun, family and the hopefully, a beautiful summer ahead.  I’ve got some little treasures to share to set yourself up for Memorial Day festivities, Nutritious Life-style. In addition to all of the usual tips, consider these:

 Starters: don’t waste your time with chips, pretzels or other nutrient poor nonsense. Make a gorgeous crudite plate, filled with veggies you may normally overlook: jicima, fennel, radishes, green beans and endive leaves are perfection on a warm day. Sometimes just shaking up your veggie routine is enough variety to keep you satisfied . Hollow out a pepper and use as a little bowl to fill with hummus or a low fat Greek yogurt dip. In lieu of packaged fried chips, make your own by slicing soft tortillas (look for 8 grams of fiber or more on the package) into chip size triangles and tossing them on the BBQ for a few seconds on each side.

CUCUMBER – FETA GREEK YOGURT DIP

Time: 5 active minutes, 1 hour – 24 hours to marinate

Serves: 8 – 10

 INGREDIENTS:

• 2 cups (16 ounces) Plain fat free Greek Yogurt
• 1 English cucumber, peeled, seeded, finely chopped, and spread on a paper towel to remove excess moisture
• 8 ounces crumbled feta
• 2 garlic cloves, minced
• 2 tablespoons fresh dill
• 2 tablespoons scallion, cut fine
• 1 tablespoons fresh lemon juice

 DIRECTIONS:

1. Mix all ingredients well. Prepare a few hours in advance and leave in the refrigerator for flavors to marry. Serve chilled.

So now that you have your cold app, here is a hot and easy one for you. Grilled jalapeños stuffed with goat cheese and sundried tomatoes wrapped in extra lean and delicate prosciutto will make you look like you have just completed culinary school. Full of capsaicin and monounsaturated fat, these one up a pig in a blanket any day!

 GRILLED PROSCIUTTO WRAPPED JALAPENOS

Time: 30 minutes

Serves: 6

 INGREDIENTS:

• 8 ounces goat cheese
• 1 tablespoons sundried tomatoes, diced
• 18 Jalapeños, washed with a vertical slit cut from top to bottom (remove seeds if you like less heat)
• 18 extra thin slices of lean prosciutto (remove visible fat)

 DIRECTIONS:

1. Mix goat cheese and sundried tomato together.
2. Spoon cheese mixture into the jalapeño slit and wrap with a slice of prosciutto
3. Secure with a toothpick
4. Grill at moderate heat for 12 minutes, until the jalapeño is no longer bright green

 Main course: I’m not anti-bread, but truth be told, the bun of a burger or hot dog just doesn’t taste as delicious to me as what is inside. Buns tend to be nutrient poor and over processed. Let’s not waste time with them. I like to focus on the smoky barbecue flavor of the steak, chicken, fish or burger. I used to just skip the bun and go the fork and knife direction, but that is a little anti-barbecue, as it requires a seat and a table to be most effective. These days I put my grilled goodness into a cabbage leaf or sturdy lettuce leaf and chow down – an idea that came from one of my favorite Korean dishes bulgogi.

BULGOGI

Time: 30 active minutes, 1 – 24 hours for marinade

Serves: 4

 INGREDIENTS:

• 1 pound extra lean beef sirloin
• 1 tablespoon agave
• 1/4 cup lite soy sauce
• 2 tablespoon sesame oil
• 2 teaspoon sesame seeds
• 1/4 cup chopped scallions
• 1 clove garlic, chopped
• 1 inch fresh ginger, grated
• 1/2 teaspoon coarsely ground black pepper
• 1 head of lettuce, such as Green Leaf or Boston, washed and drained

 DIRECTIONS:

1. For easier slicing, place beef in freezer for 30 minutes. Cut across the grain so meat will be tender. You want super thin slices – ¼ inch thick at most
2. In a bowl, stir together agave, soy sauce, oil, sesame seeds, scallions, garlic, ginger and black pepper. Add the meat until all the slices are coated.
3. Cover and marinate 1-2 hours at room temperature or 4 – 24 in a refrigerator.
4. Barbeque meat 1 minute on each side. Serve immediately in lettuce cups. Eat like a sandwich.

Just a reminder – avoid charring meat as it is grilled over a hot barbecue. Do not eat blackened or burned animal protein, including beef, pork, chicken or fish – we know that charred meats contain heterocyclic amines – compounds that are known to cause cancer.

Dessert: brush some peaches, pineapple and plums with a little bit of honey and a sprinkle of nutmeg. Toss them on the grill for 3 – 8 minutes, depending on how hot the grill is and serve with a spoonful of sorbet or vanilla bean ice cream and fresh mint.

Happy and healthy Memorial Day. I hope your 2012 celebration is just the beginning of a summer filled with healthfully grilled deliciousness.

What are probiotics?

Probiotics are defined by the World Health Organization (WHO) as “live microorganisms, which, when consumed in adequate amounts, confer a health benefit on the host.” Because of these benefits, probiotics are often referred to as “good” or “friendly” bacteria.

What is the intestinal microbiota and how does it affect one’s digestive health?

 A complex ecosystem of bacteria, known as the “intestinal microbiota,” develops after birth and lives in the intestinal tract. The intestinal microbiota contains both “good” and “bad” bacteria; when the balance is tipped toward “bad” bacteria, whether due to lack of sleep, stress, or any other cause, it may affect digestive health and overall well-being.  Consuming certain probiotics can help by providing a regular source of “friendly” bacteria to the intestinal tract, and improving the functioning of the intestinal system.

Are all probiotics the same?

 No. There are many strains of beneficial cultures that have probiotic potential.  The benefits associated with probiotics are strain-specific and must be established through adequate studies. In addition, the range of benefits can vary according to the amount consumed.

Live cultures are microbes used to ferment foods. Not all live and active cultures are probiotics therefore a product that contains live and active cultures does not necessarily qualify as a probiotic.

What are some of the benefits of probiotics?

The benefits that are known today include helping to regulate the digestive system, helping to support the immune system, and helping maintaining oral health

What does the “Live & Active Cultures” seal mean?

 The “Live Active Cultures” seal was established by the National Yogurt Association to help consumers distinguish between yogurts that contain a minimum level of live and active cultures and those that do not.

In addition to consuming probiotics, what can the average person do to maintain good digestive health?

 The World Gastroenterology Organization (WGO) recommends the following tips for maintaining good digestive health:

• Incorporate fermented dairy products into your diet
• Include foods rich in fiber
• Drink plenty of fluids
• Reduce intake of fried, fattening foods
• Eat small, frequent meals
• Don’t rush eating
• Exercise regularly and abstain from smoking
• Maintain a healthy body weight
• Consume fish 3-5 times per week
• Select lean meats

You fight your alarm clock, then traffic, then grocery store lines… who has the time to fight off a cold this season? We want to help you build your “army” so you won’t have to work quite so hard in combating a cold this winter.

Yogurt:

Some yogurt contains probiotics (AKA good bacteria) that help support your immune system.  Studies have shown eating yogurt rich in probiotics can lead to an improved immune system by increasing white blood cell counts. The key is to make sure the yogurt you are eating has the strain of bacteria that supports your immune system.  This benefit should be listed on the package.

·         Unexpected foods make any meal or snack a tad more indulgent. Use yogurt in surprising places instead of simply a snack or part of breakfast. Our faves: a dollop on black bean soup, mixed with peanut butter for a sweet dip, mixed with herbs and spices to coat chicken.

Mushrooms:

Sneak in extra defense against the sniffles by adding mushrooms to your diet.  These funky looking guys contain vitamin B2 (riboflavin); just one cup of mushrooms contains 24% of your daily needs. B2 is an antioxidant that fights free radicals and is key to fighting conditions such as heart disease and cancer. Mushrooms also contain both selenium and ergothionine, which can lower the risk for joint inflammation as well as other chronic diseases by protecting body cells from damage.

·         Grill a Portobello mushroom as your “steak” and round out the meal with a small baked sweet potato and sautéed spinach. Or “beef” up an omelet, a salad, quinoa or soup by adding any and all types of ‘shrooms.

Red Peppers:

Gram for gram, red bell peppers have twice the vitamin C of most vitamin C-containing fruits and vegetables, even oranges. Research shows that increasing vitamin C can reduce the length of a cold as well as the severity of symptoms. Vitamin C is also known to help maintain the integrity of your skin, which is the body’s first line of defense against microbes and viruses.

·         Slice ‘em, dice ‘em, just make sure to eat ‘em!

Wake up with an immunity boosting omelet:

•  3 egg whites/1 whole egg
• ¼ cup mushrooms and red peppers, chopped
• 1 tablespoon feta cheese
• 1 slice Ezekial bread, toasted

Combine eggs with mushrooms and red peppers and add to a preheated pan. Cook until eggs are set then transfer omelet to serving plate, add cheese to one half of omelet, and fold over the remaining half. Serve with toast.

What are your favorite ways to eat these foods? Do you have any tricks for warding off colds?

Ever wish you could invent new foods? It’s something I hear often from my clients.  After a few weeks or months of following a weight-loss plan, it’s easy to lean too heavily on the same few foods and meals. (Your refrigerator just called, and it’s really tired of yogurt!)

So while I can’t conjure up a variety of broccoli that tastes like chocolate or transform salad greens into pasta or create a new type of healthy fat, I do know there are hundreds of tricks to put new zing in your old standbys.

Some of my favorites:

Shake up your yogurt routine

*Make it savory: Instead of adding fruit, cinnamon or honey to your yogurt, add ¼ cup of chopped cucumbers, ¼ cup of tomatoes, ½ teaspoon of olive oil, and a dash of red wine vinegar for a tangy, Mediterranean-inspired snack.

*…Or dessert-worthy: Add 1 tbsp of natural peanut butter and 1 tsp cocoa powder for a peanut-buttery chocolate treat.

Add sex appeal to sandwiches

*Try something richer: Spread on a healthy fat, like hummus, mashed avocado or a nut butter.

*Crunch it up: Sprinkle sliced almonds, walnuts, or cashews on turkey or grilled chicken wraps.

*Make it ethnic: Mango chutney or spicy salsa can give your sandwich some flavor pizzazz.

Get creative with calcium

*Be childish: Experiment! Create your own chocolate milk with low fat milk and cocoa powder – it’s a great way to indulge while getting in important nutrients.  Try mixing and matching non-dairy milks for a creamy treat.  Almond milk and hemp milk is a great place to start.  How about adding this combo to your morning coffee for a unique, bone-building latte.  Or simply add some flavored soymilk to your morning oatmeal. 

*Pair it with produce: Top pear or apple slices with 1-2 ounces of low-fat Swiss, goat, or mozzarella cheese.

Or maybe it’s not one type of food you’re bored with, but an overall case of the flavor blahs. If so:

*Turn up the heat: Cayenne pepper, red pepper flakes, wasabi or hot sauce makes so many dishes more interesting, from your morning eggs to your evening chicken breast!

*Rediscover zest: Add fresh lemon or lime juice, white balsamic vinegar, pomegranate champagne vinegar or ginger rice vinegar to kick up the flavor profile of savory dishes, especially fish.

*Make it earthy: Add mixed mushrooms (shitake, Portobello, Oyster) to tomato sauce, stir fries or tacos for a woodsy, hearty flavor.

There is nothing worse (ok, a few things!) than feeling “puffy” when you are due to hit a beach. Summer is on our minds and so is the topic of bloating. What makes us feel and look this way anyway? Bloating is a buildup of gas in the abdomen, caused by digestion or swallowed air. In addition to swallowing air, bloating can also result from an overgrowth of bacteria in the small intestine. Bacteria ferment food creating gas that causes bloating and can add inches to your waistline. Similar to bloating is water retention, which is caused by consuming foods high in salt (beware of processed foods!). High levels of sodium cause your body to hold onto extra fluid and result in that four months prego look! Not only can bloating and water retention be uncomfortable and less than attractive, it can be downright painful. If you plan on debuting your cute new bikini while lounging poolside but feel puffier than the Michelin Man, we’ve got some tips for you. Try some of these de-bloating foods that will leave you feeling lean and beach-ready!

Celery and Fennel: These tasty, crunchy veggies act as diuretics, helping you to lose excess water you’re retaining.

• Try tossing in your salad for some extra crunch or munch on as a snack with spicy salsa.

Asparagus: This long and lean veggie has certain compounds that act like probiotics (encourage healthy bacteria to grow), which aid digestion.

• Add some lemon juice and fire up the bbq to grill these tasty veggies for an easy and slimming side dish.

Ginger: This anti-inflammatory food also has anti-spasmodic characteristics. Studies also show that it has de-bloating properties too.

• Try grating into your favorite marinade or add some zing to a healthy fish recipe.

Tea (peppermint, ginger, chamomile): These teas can help food to pass through the stomach and relieve gas.

• Sip on your choice of iced or hot tea with a slice or two of lemon.

Yogurt: Regardless of choosing non-fat or low-fat yogurt, yogurt gives you a dose of beneficial bacteria, which helps keep your digestion efficient.

• Try adding sunflower seeds to plain non-fat Greek yogurt for some crunch.

Papaya: This sweet treat has an enzyme called papain, which aids digestion and breakdown of protein.

• Thinly slice this exotic fruit and layer it on a sandwich or toss in a salad for asweet kick.

Pineapple: Not just for pina coladas, this tropical fruit contains bromelain, a digestion promoting enzyme.

• Toss some freshly sliced pineapple rings on a hot grill to dress up a chicken breast or add them to your next kabob creation.

Surprising foods that will bloat you, steer clear!!

Carbonated beverages: The fizz in carbonated drinks can cause gas to get trapped in your stomach. Ditch the diet soda and sip on water with lemon.

Gum and hard candy: Both of these oral fixes, increase the likelihood of swallowing air.

Sugar Alcohols: These sugar substitutes are indigestible. Bacteria break them down in the intestine, leading to gas and discomfort. Spit out that gum!

Highly processed, low fiber foods: These foods can contribute to constipation by slowing transit time in the gut. The longer food stays in your intestines, the more time it has to ferment.

It’s April Fool’s day and we are all often fooled… by food! While browsing aisles in the grocery store, it is so easy to be deceived by names like “Skinny” or “Lite”. To help us outsmart these manufacturers, every other week Keri selects a food product that appears healthy upon first glance and breaks it down for in her column “Too Good To Be Food?” on Thatsfit.com. She evaluates the product ingredient by ingredient to get to the bottom of whether or not this food is actually as healthy as it sounds. Check out these products and you will be one step ahead of those food industry pranksters!

Are these foods too good to be food?

Garden Lites Zucchini Portabella
Cocoa Roast Almonds
Dannon Greek Yogurt
Snyder’s EatSmart Naturals Veggie Garden Crisps
Dark Chocolate Pomegranate VitaTops

Last week I was chatting (way too early in the a.m. I may add!) on a bike next to my friend and neighbor when she said, “What should I have for breakfast? I am over my oatmeal and egg go-to. I think I am going back to Greek yogurt but I get bored of that fast, too.” She just about jumped off the bike to run upstairs for breakfast when she heard me rattle off a whole list of tasty ways to eat yogurt. These may not make you run, but hopefully they are helpful if you are in the same yogurt rut. Here are a few faves:

Coco-Yo

• ¾ cup nonfat Greek yogurt
• ½ Tbsp. coconut butter (Nutivia is my fave)
• Sprinkle of cinnamon

Mix!

PB, Berries & Yogurt

• ¾ cup nonfat Greek yogurt
• 1 Tbsp. natural peanut butter
• ½ cup fresh blueberries

Mix peanut butter into yogurt and top with berries

AM Green Tea Alternative

• 3/4 cup nonfat Greek yogurt
• 1 Tbsp. matcha powder

Mix!

Crunchy Pom Yogurt

• ¾ cup nonfat Greek yogurt
• 1 oz. 100% pomegranate juice
• 1 Tbsp. sunflower seeds

Mix!

Creamy Guac Breakfast

• ¾ cup nonfat Greek yogurt
• 2 Tbsp. guacamole
• 2 Ryvita or Fiber Rich crackers

Mix guac into yogurt and spread on crackers or use as dip for endive and celery sticks (veggies can be part of breakfast too!)

Think starting your day with a cup of coffee counts as breakfast? Think again. You have heard it before, but it’s the truth! Eating breakfast is important for revving your metabolism in the morning and curbing hunger later in the day. Before the temperature heats up, now is the perfect time to incorporate a hot, healthy breakfast into your a.m. routine.

Take oatmeal from ordinary to extraordinary with our Tropical Sunrise Oatmeal or Supercharged Oatmeal recipes – easy and delish! Or spice up your morning with other whole grains such as brown rice and quinoa. These fiber and protein-rich wheat-free grains taste great simply heated up with milk, such as almond, cow’s, or coconut. Try adding ½ cup fresh berries, ½ tsp honey, 1/8 tsp cinnamon, and ¼ tsp vanilla. These nutrient-dense, nutty grains nourish your whole body with antioxidants, vitamins and minerals, protein and fiber to keep you full and satisfied.

Craving pancakes? Experiment with our tasty Spiced Applesauce Pancake recipe which incorporates healthy ingredients such as whole grain flour and applesauce. Shake things up by replacing flour with quick-cooking oats in our easy Oatmeal Pancake recipe. Top with ½ cup fat-free Greek yogurt or ¼ mashed mango instead of syrup. Mmmmm…

Finally, don’t forget the psychological power that eating a heartier breakfast has when you make a healthy choice in the a.m. You somehow just feel better about your whole day.

INGREDIENTS

• 1 1/4 cups whole grain pastry flour
• 1/2 cup turbinado sugar
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1/2 teaspoon ground cloves
• 1 teaspoon ground cinnamon
• 2 egg whites
• 1/2 cup fat-free plain yogurt
• 1/4 cup steeped green tea, cooled to room temperature
• 1/4 cup safflower or canola oil
• 1 teaspoon pure vanilla extract
• 3/4 cup chopped walnuts

DIRECTIONS

1. Preheat the oven to 350°F. Coat an 8 x 4-inch loaf pan with canola oil cooking spray.
2. Combine the flour, sugar, baking powder, baking soda, salt, cloves, and cinnamon in a large bowl.
3. Whisk the egg whites, yogurt, green tea, oil, and vanilla extract in a small bowl until just combined.
4. Make a well in the center of the flour mixture and add the egg white mixture. Mix until well combined, then evenly fold in the walnuts.
5. Pour the batter into the prepared loaf pan. Bake 40 to 45 minutes on the middle rack in the oven, or until a knife inserted in the center comes out clean.
6. Serve with 1 teaspoon nut butter.

Makes 8 (1-inch-thick) servings

Why we love this recipe:

Ring in the new year with my antioxidant-rich eating plan that will keep you feeling energized, add a youthful glow to your skin, and help you slim down, all while enjoying delicious foods! Not only is this Green Tea Loaf from The O2 Diet super yummy, but it’s loaded with body-boosting ingredients!

You’ll get major health benefits from green tea, an O2 Diet powerfood, which helps mop up nasty little free radicals that can cause oxidative damage to the body, and has been proven to help melt away abdominal fat when incorporated into an exercise routine. Green tea may also decrease the risk of skin and lung cancer as well as help prevent strokes.

Plus, low-fat yogurt not only lends its naturally tangy taste to this quick bread, but it’s packed with bone-building calcium, satisfying protein, and probiotics to keep digestion efficient.

Finally, walnuts are superstars! These tasty nuts contain alpha-linolenic acid–an essential omega-3 fatty acid–and antioxidant polyphenols that have been shown to be protective against memory loss. In fact, researchers at Tufts University found that walnuts may even reverse some signs of brain aging.

To your health in 2011!

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!