Garden Mango Smoothie June 13, 2012

Kathryn says: My uncle has a mango tree, and, lucky for me, he’s a very good sharer. I’ve been enjoying the fruit by itself, but today I came home wanting something cold to soothe my sore throat (I’m getting over the flu).

I whipped up this smoothie pretty quickly with the help of our flourishing herb garden in the backyard (Thanks, Mom).

Garden Mango Smoothie

Don’t let the yellow-green color scare you away. Just think, mojitos have green in them too, and they sure are good, right?

View from the top: Garden Mango Smoothie

The two herbs that made this green each have their own perks. The mint is refreshing, and the basil cuts the sweetness down just the slightest bit, both leaving a subtle, earthy taste on your tongue.

 

Garden Mango Smoothie

Ingredients:

• 1 ripe mango, peeled
• a sprig of fresh mint, rinsed (maybe 5-7 medium leaves)
• a sprig of fresh basil, rinsed (maybe 3-5 medium leaves)
• -1/2 cup ice (I used crushed ice)

Directions:

1. Cut meat off mango and place into blender.
2. Add ice and herbs.
3. Blend until smooth.

• Did you know? Basil is a member of the mint family. 

Mango Berry Bliss Smoothie October 1, 2011

Mango Berry Bliss Smoothie

Jamie says:  I got on my road bike again yesterday.  I woke early and went out with my Uncle Steve.  He’s been biking for awhile and offered me some good advice.  We had a great time and the 31.5 miles went by quite quickly.  It felt awesome.  I recovered with some stretching and a Mango Berry Bliss Smoothie.

Mango Berry Bliss Smoothie

• 3/4 cup frozen mango chunks (Dole)
• 1 1/4 cup plain, unsweetened kefir (Lifeway)
• 1/2 cup boosted 100% juice smoothie, no sugar added (Naked, Red Machine)
• fresh mint leaves (optional)

Directions:

1. Place mango chunks on a plate on the counter to defrost slightly for 10 minutes.
2. Add mango, kefir, and juice smoothie in a blender.
3. Blend until well mixed.  Top with mint if desired.  Enjoy!

Serves: 1

Tastes rich and creamy and full of fruity flavor!

• Nutrition note:  Refuel your body right after a tough workout with carbohydrates and a little protein.

Waffles with Chilled Pears and Almonds September 28, 2011

Waffles with Chilled Pears and Almonds

Jamie says:  It’s time to start getting back into my triathlon training.  My new running shoes were begging me to be used.  So, this week was my first week back.  It felt great to get into the pool (my favorite place) and start “running” again.  I’m really trying to balance it out- swim, bike, run, weights, yoga, and rest days.  Yoga has been a nice addition to the mix- it keeps me from getting too tight and enables me to do my next workout.  And you can’t forget the delicious, healthful food that goes along with the training…

Waffles with Chilled Pears and Almonds

Ingredients:

• 2 Kashi 7 Grain waffles
• 1 Bartlett pear, ripe, refrigerated
• 1 Tbsp Smart Balance Whipped Buttery Spread, organic
• 2 Tbsp POM Wonderful Mini Almonds, roasted & salted

Directions:

1. Heat waffles in a toaster.
2. Chop a pear.
3. Spread Smart Balance on waffles.  Top with chopped pear and almonds.

Serving suggestion:  Serve with a cup of cold, fat free milk.

Sweet and salty.  I like the contrast of the cold pear and warm waffle.

• Nutrition note:  A balanced breakfast is a great way to start your day!  This meal provides protein (from the almonds and some from the waffles) and lots of fiber (from the pears, waffles, and almonds) to keep you full and satisfied longer.

Pumpkin Butter, Banana and Coconut Shake September 23, 2011

Ingredients for PB&C Shake

Blending the PB&C Shake

PB&C Shake

Kathryn says: Happy Fall! J came home with a Starbucks Pumpkin Spice Frappuccino yesterday, and it made me want to cook with pumpkin. I woke up this morning and put this tasty shake together with what we had around the house. I like to call it a PB&C Shake.

Pumpkin Butter, Banana and Coconut Shake

Ingredients:

• 2-3 ice cubes
• 1/2 banana
• 3 oz (1/2 of a small container) of coconut yogurt (I used Publix CocoRico yogurt)
• 1 tsp pumpkin butter (I used Lyman Orchards Pumpkin Butter that my Dad brought home from a trip to Connecticut, but you can make it with canned pumpkin, sugar and spices such as ground cinnamon, nutmeg and cloves)
• 1 tsp milk (I used non-fat Lactaid)

Directions:

1. Put all ingredients in blender.
2. Blend until ice is fully blended.
3. Pour into cup and enjoy as a breakfast drink, snack or dessert.

• J’s nutrition note: Using yogurt as a base for shakes adds calcium, which helps maintain strong bones.

Pumpkin Spice Oatmeal

Pumpkin Spice Oatmeal

Pumpkin Spice Oatmeal

Jamie says:  Happy fall!  Today’s the first day of the season and it’s also one of my favorite days of the year.  I have no idea why I have this strange connection to the number 23 and September 23rd, but for some reason, I love the date.  And I also love all of the pumpkin foods and beverages that become available.  I “pre-gamed” with two Starbucks Pumpkin Spice Frappuccinos this week… but to officially kick off the season, I made…

Pumpkin Spice Oatmeal

Ingredients:

• 1/2 cup old-fashioned oats (Quaker)
• 1 cup water
• 2 Tbsp raisins (Publix)
• 1/4 tsp pumpkin pie spice (Spice Island)
• 2 Tbsp pumpkin butter- pumpkin, sugar, spices (Lynman Orchards)
• 2 Tbsp fat free milk (Publix)

Directions:

1. In a microwave-safe bowl, add oatmeal, water, and raisins.  Microwave for 3 minutes.
2. Stir in pumpkin pie spice and pumpkin butter.  Top with milk.  Enjoy!

Serves: 1

Variation:  Try toasted walnuts on top.

Full of fall flavor and perfectly sweetened!  Tastes like pumpkin pie filling!

• Nutrition note:  Pumpkin is a great source of vitamin A (in the form of beta carotene).  Vitamin A is important for vision.

Toasted Walnut & Jelly Banana Wrap September 3, 2011

Toasted Walnut & Jelly Banana Wrap

Jamie says:  It’s the Gator’s first football game of the season.  It’s different not being in the ‘ville to tailgate and watch the game at Ben Hill Griffin Stadium, but we’re still going to support our team; we’re venturing to a local sports bar tonight to cheer on our Gators!  It’s true- the Gator Nation is everywhere!  Go Gators!

Toasted Walnut & Jelly Banana Wrap

Ingredients:

• 1/3 cup walnuts (Kirkland Signature)
• 1 medium banana (Chiquita)
• 2 small whole wheat tortillas (La Tortilla Factory, Smart & Delicious, low carb, high fiber)
• 1/4 cup blueberry jelly (homemade by my friend, Lori Blanton)
• 1 tsp natural unsweetened cocoa (Hershey’s)
• 1/4 tsp ground cinnamon (McCormick)
• 1 oz box cranberries (Sun-Maid, Cape Cod)

Directions:

1. On a small plate, microwave walnuts for 2 minutes and 30 seconds.
2. Meanwhile, cut banana in half length-wise.  Center a half of banana on each wrap.
3. Spread jelly on one side of banana.  Sprinkle jelly with cocoa and cinnamon.
4. Place walnuts and cranberries on other side of banana.  Roll.

Serves: 1.  Serving recommendation: Serve with a tall glass of fat free milk.  Enjoy!

So flavorful!  I like the cinnamon/cocoa combination.  The cranberries and jelly add sweetness.  Toasting the walnuts brings out their flavor.

• Nutrition note:  Of all the nuts, walnuts have the most omega-3s.  Since walnuts are a plant source, the omega-3s are in the form of alpha-linolenic acid (ALA).

Prosciutto Fig Wraps September 2, 2011

Prosciutto Fig Wraps

Jamie says:  It’s official!  As of today, I am a Registered Dietitian!  I took the Registration Examination for Dietitians this morning and immediately found out I passed!  -Jamie Stolarz, MS, RD

Prosciutto Fig Wraps

Ingredients:

• 10 figs (Western Fresh Marketing, e.g. sierra figs)
• 1 Tbsp feta reduced fat crumbled cheese (Publix)
• 25 semi-sweet chocolate morsels (Publix)
• 1 tsp extra virgin olive oil (Filippo Berio)
• dash coarse sea salt (Alessi)
• dash freshly ground pepper
• 1 tsp orange blossom honey (Leighton’s)
• 0.10 lbs very thinly sliced prosciutto piccolo (Boar’s Head)

Directions:

1. Preheat oven to 400°F.  Wash and slice figs in half length-wise.
2. Press crumbles of feta and/or chocolate morsels into center of each fig half.  Place figs, stuffed side up, on a baking sheet.
3. Drizzle some figs with honey to make sweeter figs. Drizzle remaining figs with extra virgin olive oil and top with sea salt and ground pepper to make more savory figs.
4. Heat in the oven for 5 minutes or until warm and chocolate morsels are slightly melted.
5. Meanwhile, cut prosciutto slices into thirds length-wise.
6. Remove from oven and wrap with prosciutto pieces.  Serve warm.

Serves: 3.  Enjoy!

Absolutely delicious!  Sweet and savory.  My favorite combination was the Prosciutto Fig Wrap with chocolate chips with extra virgin olive oil, sea salt, and freshly ground pepper.  Looks fancy, but it’s so easy.  The perfect appetizer for a party or special event.

• Nutrition note:  Enjoy a little appetizer before your meal to curb off hunger so you don’t overeat.

Cocoa Oats with Cappuccino Kefir and Fresh Raspberries September 1, 2011

Cocoa Oats with Cappuccino Kefir and Fresh Raspberries

Jamie says:  My sister is coming home today!

Cocoa Oats with Cappuccino Kefir and Fresh Raspberries

Ingredients:

• 1/2 cup old fashioned oats (Quaker)
• 1 cup water
• 1/3 cup fresh raspberries (Well-Pict)
• 1 Tbsp sliced almonds (POM Wonderful)
• 1 Tbsp natural unsweetened cocoa (Hershey’s)
• 1/4 cup low fat cappuccino kefir (Lifeway)

Directions:

1. In a microwave-safe bowl, combine oats and water.  Microwave for 3 minutes.
2. Meanwhile, wash raspberries.  Pat dry.
3. Microwave almond slices on a microwave safe plate for 2 minutes.
4. Mix cocoa into cooked oats.  Place raspberries in the middle of oats.  Sprinkle raspberries with almond slices on top of raspberries.  Drizzle kefir on top.

Serves: 1.  Enjoy!

Rich, cocoa taste with creamy cappuccino kefir makes these oats nothing less than extraordinary.

• Nutrition note:  Kefir is an excellent source of probiotics which may aid in digestive health and immunity.

Chocolate “Fondue” August 29, 2011

Chocolate "Fondue"

Jamie says:  I just got back from my first cruise!  Ever been on one?  It was a great experience.  I mean, how many people can say they took a cruise through Hurricane Irene?  The waves were huge, the wind was strong, and the boat was rocking like crazy.  But that all went away- eventually.  Thank God for my strong stomach.  And although we didn’t go to the Bahamas, our trip to Key West was fun.  In all honesty, it was an awesome experience, though.  I got to reunite with my 5 dorm buddies from freshman year (Simpson Hall).  We had lots of fun and made so many memories.  I wouldn’t change my trip if I could.

Chocolate “Fondue”

Ingredients:

• 1/2 cup chocolate pudding (Kozy Shack)
• 12 semi-sweet chocolate morsels (Publix)
• 1 medium banana

Directions:

1. Scoop pudding in a small bowl.  Top with chocolate chips.
2. Slice bananas.  Dip into pudding using a toothpick or spoon.

Serves: 1.  Enjoy!

If it has chocolate it’s automatically delicious, right?  I liked the extra chocolate surge from the chocolate chips.  The bananas were a good vehicle to deliver the chocolate.  I’m not addicted… I just love chocolate!

• Nutrition note:  Using pudding instead of pure chocolate for a fondue base cuts down on the calories and adds some calcium.

Honey Butter French Toast with Berries August 22, 2011

Honey Butter French Toast with Berries

Jamie says:  As a South Florida girl, I’m used to hearing about potential hurricanes and tropical storms that threaten the area.  But this time, I have a heightened interest.  I have my first cruise booked for this weekend with a bunch of friends from my freshman year of college.  Hurricane Irene, please go away!

Honey Butter French Toast with Berries

Ingredients:

• 1/2 Tbsp whipped buttery spread (Smart Balance, organic)
• 1/2 tsp orange blossom honey (Leighton’s)
• 5 strawberries
• 1/2 cup blueberries
• 1 large egg (4 Grain, vegetarian, brown)
• 1/2 tsp cinnamon (McCormick)
• 1 Tbsp fat free milk (Publix)
• 2 slices 100% whole wheat potato bread (Martin’s)
• no-stick cooking spray (PAM)

Directions:

1. In a very small bowl, mix together Smart Balance buttery spread and honey.  Refrigerate prepared honey butter.
2. Rinse strawberries and blueberries.  Pat dry with a paper towel.  Chop strawberries.  Set aside.
3. Pre-heat a small frying pan on a burner set on medium-high heat.  Mix egg, cinnamon, and milk in a bowl.  Dip both slices of bread, front and back, in egg mixture.   Lightly spray pan with cooking spray.  Place slices on frying pan (one at a time or side by side depending on pan size).  Cook for about 1 minute or until egg is cooked.  Flip and repeat to cook other side.
4. Place French toast on a plate.  Spread honey butter on French toast.  Top with strawberries and blueberries.

Serves 1.  Serving recommendation: Serve with a glass of fat free milk.  Enjoy!

Delicious!  I love the taste of the honey butter.

• Nutrition note:  To reduce your saturated fat intake, swap out your butter for a healthy margarine, like Smart Balance whipped buttery spread.  Make sure it has no trans fats or hydrogenated or partially hydrogenated oils, though.  Many margarine products may even be worse for you than butter.  For an extra health benefits, look for one with omega-3s.