Summer generally means eating less. Not necessarily drinking less (actually, often quite the opposite ;), but the sun comes out and often our appetites are suppressed. Surely it could be just the thought of putting on a bathing suit, but regardless of why, our usual plan for 3 meals plus a snack or two gets tossed aside. Often we are out and about more, whether going to the beach, the pool, hiking or biking. Instead of your usual balanced lunch, you are now skip lunch or grab a piece of fruit to ‘hold you over.’ The issue is when you return home at the end of the day and enter your kitchen, you suddenly realize you are starving. Now everything is a go — you are in the fridge, the pantry, the cabinets. Grabbing anything that looks good, but nothing is satisfying you. Therefore, you keep eating and eating. Now your light day just got really heavy. Next weekend, repeat.

Summer means going outside more, being more active, enjoying the sunshine☀️. Nothing is better than the amazing outdoor activities and fresh air, but planning ahead a bit to keep up with your appetite is key, when trying to stay on your healthy path. This is where tasty, nutrient dense snacks can make their way into your summer coolers, wherever your adventures may take you.

Quick Bites

🍎 Apple Stack: Core a small apple and cut into 4 round slices, spread the top of the 3 middle slices with natural peanut butter, sprin­kle cinnamon and no-sugar-added granola, and re-stack the slices into an apple shape. Wrap tightly with plastic wrap.

🌽 Protein Caviar: In a bowl, stir together equal amounts of canned, drained, no-salt-added black beans, canned or thawed frozen corn, and pico de gallo or jarred chunky salsa. Optional: stir in diced avocado or chopped fresh cilantro, season with a sprinkle of cumin or chili powder. Pack sliced cucumber, radishes, whole wheat pita chips, to scoop up and consume.
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🍆SIMPLE BABA GHANOUSH
(also spelled baba ganoush or baba ghanou) is a recipe my father-in-law shared with me many years ago. In his beautiful memory❤️ I wanted to share with all of you today. This would be one to prepare earlier in the week when you have some time, and enjoy with some fresh veggies and whole wheat pita on the weekend.

INGREDIENTS
2 eggplants
2 red peppers
1 Tablespoon olive oil
1 1/2 tablespoons scallions or onions, diced
2 garlic cloves, crushed
1 teaspoon lemon juice
salt & pepper to taste

PREPARATION
Bake eggplants at 400 degrees for 1 hour. Let cool. Slice in half and drain liquid. Scoop out flesh and mash with fork.

Broil peppers until skin in black. Cool. Peel and remove seeds. Mash with diced onions and garlic.

Mix with eggplant. Add olive oil, lemon juice, salt and pepper to taste. Serve with veggies and pita chips. Makes 5–6 snack servings.
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​ARUGULA, WHITE BEAN AND TURKEY SAUSAGE SOUP
This tasty soup could be made the morning of your summer outing, or quickly prepped when back home. The leftovers are also a satisfying snack to grab, or do very well in a to-go container. Just as yummy consumed outside, at sunshine temperature.

INGREDIENTS
3 Tablespoons olive oil
3 garlic cloves, minced
1/2 teaspoons crushed red pepper flakes
4 lean turkey sausage, sliced into bite size pieces
2 cups vegetable broth, low sodium
1 can white beans, rinsed and drained
1 15-ounce can of diced no-salt tomatoes, drained
1 pound arugula (you could go for spinach or watercress, if preferred)
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1/4 cup grated Parmesan cheese

PREPARATION
In a medium pot, heat olive oil. Add turkey sausage slices and cook for 5–6 minutes, until cooked through. Remove and keep warm.

Add garlic and pepper flakes to pan and cook for about 4 minutes, or until garlic is slightly browned. Add stock, arugula, beans and cooked sausage. Simmer for 5 minutes. Add salt and pepper to taste.

Serve is small bowls with a sprinkling of Parmesan cheese on top.
​Makes 6 servings.

MEXICALI SNACK SALAD, ANYTIME
Having a satisfying salad to munch on anytime, is a great way to always be prepared when hunger hits. I suggest storing in pre-portioned snack containers, for the least amount of effort when ready to indulge. This salad is quite versatile and packed with protein, for a tasty power punch. Get spicy with it!

INGREDIENTS
2 15-ounce cans black beans, rinsed and drained
3 ears fresh cooked corn, kernels sliced off of cob (or 1 15-ounce can, rinsed)
1 red bell pepper + 1 yellow bell pepper, seeded and diced
2 garlic cloves, minced
1 small shallot, minced
3 Tablespoons olive oil
1/2 cup fresh lime juice
1/2–1 teaspoon freshly ground pepper
1/2 teaspoon salt
1/2 cup fresh cilantro, chopped
2 cups romaine lettuce, chopped

PREPARATION
Combine all ingredients in a large bowl and mix well. Cover and chill for a few hours or overnight. When breaking out for your snack, give a good mix to the salad. Add some passion hot sauce or any other desired spice, to your serving!
Makes 6–8 snack servings.
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ENERGY BALLIN’
Energy balls have become a hot snack item over the past few years. They are super easy to prepare, and a sweet and satisfying snack every time. These are gluten-free and perfect pre or post-workout. Warning: they can be addicting.

INGREDIENTS
1 15-ounce can chickpeas, rinsed and drained
1/2 cup natural peanut butter
1/3 cup honey
1/4 teaspoon cinnamon
1 teaspoon vanilla extract
1 1/4 cups brown rice flour
1/4 teaspoon salt
1/3 cup mini chocolate chips

PREPARATION
Place chickpeas, peanut butter and honey in the food processor and blend for about 2 minutes, until mixture is smooth. Add cinnamon, vanilla extract, brown rice flour and salt and pulse until well-combined. Lastly, add in chocolate chips and pulse until combined.

Using a one-tablespoon rounded coffee scoop (or any tablespoon measure will do), scoop out about a tablespoon of dough and roll between your (previously well-cleaned) palms to form a ball. Place on parchment paper. Repeat until all of the dough has been formed into individual balls. Place in refrigerator for up to a week, or in freezer for up to two weeks. 1–2 make a satisfying serving for a snack. Makes approximately 20–24 tablespoon-size balls.

How to satisfy your cravings?
First, check in with yourself. IF you are really hungry, an apple should satisfy you. Does it sound like it might? If yes, you should go ahead and have the type of snack you desire or crave, healthfully of course. Here a few tips to help guide you through the snack wave, when various types of cravings may be rumbling through:

Looking for that salty crunch? Instead of potato chips or pretzels, try celery and peanut butter or cucumber slices topped with a light spread of cream cheese.

Savory sound more what you desire? Instead of finishing that leftover pizza, try breaking a slice of cheese into bite-size pieces and consume with a sliced apple or grab some veggies and 1–2 tablespoons of hummus or grape tomatoes and some mozzarella bites
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Often the constant challenge, hunting for something sweet? Instead of diving into the cookie jar or candy stock, a low fat vanilla yogurt with blueberries raspberries — even a drizzle of honey on top OR half (or whole if super hungry) of a banana or apple with 1–2 tablespoons of peanut butter
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I don’t know about you, but I spend my pre-breakfast hours trying to match what syncs best with my coffee. And it is hard — most likely because what truly blends best with coffee are hefty, sweet, starchy foods like cinnamon buns, muffins and pancakes. Yum! Truth be told, these are definitely some of my favorite foods.

However, they are not what I choose for my daily breakfast. Unless of course, you want to start the day with anywhere from 600+ calories, 20+ grams fat, 5+ grams of saturated fat (the cholesterol-raising & limit as much as possible type of fat). I reserve these delicacies for special treats and I make sure to enjoy every bite.

What should we eat for breakfast? Like all meals, you want to go for a balanced plate — 50% produce, 25% lean protein, 25% whole grains. Whole grain cereals with at least 5 grams of fiber per serving can absolutely work. Just be sure to monitor your portion size, top with fresh fruit and a lean protein source like nonfat greek yogurt or nonfat milk/non-dairy milk. Eggs and egg whites are excellent sources of protein. They can easily be paired with a cup or more of non-starchy veggies like spinach, tomatoes, broccoli and a slice of whole grain bread. Smoothies can also do the job, as long as you find that the liquid calories hold you over as long as solid foods do.

Since many people are leaning in to their baking skills right now, baking healthy breakfast items can surely be a part of your breakfast repertoire, without breaking the fat and calorie budget before noon. You can even turn some of your old favorites into healthier options:

Instead of heavy cream → evaporated skim milk

Instead of whole milk → nonfat milk

Instead of sour cream → light or nonfat sour cream
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Instead of oil → applesauce
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CARROT PANCAKES

Carrot pancakes are a tasty substitute for the old school carrot cake muffin. I created this recipe for a contest, of which I did not win :), but still felt (and my testers/family agreed) was worth sharing. This could be breakfast, brunch or ‘brinner.’

INGREDIENTS
3 large carrots, washed and peeled, finely grated (this is key)
1 1/2 cups whole wheat flour
1/2 cup all-purpose flour
2 teaspoons baking powder
1/4 teaspoon salt
2 teaspoons ground cinnamon
1/8 teaspoon nutmeg (optional, if nutmeg is not your thing)
1/4 cup light brown sugar
1/4 cup almond milk (could also use nonfat milk)
1 1/2 cups buttermilk, low fat (No buttermilk on hand? A quick sub: 1 cup any milk plus 1 Tablespoon lemon juice. Let mixture sit for 5–10 minutes. Stir and good to go.)
1 teaspoon vanilla extract
1 whole egg + 2 egg whites
Maple syrup or nut butter (optional)
2 Tablespoons crushed pecans (also optional)
Nonstick cooking spray

PREPARATION
In a large bowl, stir together flours, baking powder, salt, cinnamon and nutmeg. In a separate medium bowl, whisk together brown sugar, milk, buttermilk, vanilla and eggs. Add shredded carrots and mix to combine.

Add flour mixture to the milk mixture and fold to combine. Heat a griddle pan over medium-high heat. Spray with nonstick cooking spray. Pour 1/3 cup batter per pancake into the griddle pan, creating a small circle. Cook until small bubbles appear on top or until bottom is golden brown, about 3 minutes, then flip. Repeat with remaining batter. Serve pancakes with crushed pecans on top, a dollop of greek yogurt, a dab of maple syrup or your favorite nut butter, if desired. Makes 6 servings = 2 pancakes per serving.
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​Nutty Smoothie
This quick smoothie is filling and provides a balanced meal in your morning cup.

INGREDIENTS
8 ounces unsweetened vanilla almond milk
1 cup frozen blueberries (or bananas, strawberries, etc)
2 cups baby spinach
1/2 Tablespoon honey
1–2 Tablespoons peanut butter or almond butter (or PB2 for an even lighter concoction)

PREPARATION
In blender, puree ingredients until smooth. Pour into tall glass and serve with thick (recyclable) straw. Makes one serving.

​I Want An Egg!
For some folks, eggs are the only food that says breakfast. They are quick and easy to whip up in the morning, as well to experiment with your favorites veggies and spices.

INGREDIENTS
1 slice whole grain bread
1/4 fresh avocado
1 teaspoon fresh lime juice
1 egg or 2 egg whites
3 radishes, sliced thin (and/or a cup of mushrooms, spinach, tomatoes)
Nonstick cooking spray

PREPARATION
Spray a small sauté pan with nonstick cooking spray and place over medium heat. Add egg to the pan. Cook until edges are brown, flip egg and continue cooking until yolk is close to solid (or desired degree of doneness). Set aside.

Mash the avocado and lime together in a small bowl, until smooth.
Spread avocado mixture onto slice of bread.

Top with cooked egg and sliced radish (or other veggies). Perhaps a little hot sauce to taste. Makes one serving.
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Pizza-style🍕: Skip the avocado and melt a little mozzarella cheese on top instead. Finish with a tablespoonful of marinara sauce.

I have always loved the color gray. I still remember a gray Le Sports Sac I had in middle school, along with my favorite gray sweater and socks. I still love the color gray, but I have also found immense value to thinking in shades of gray. No, not the book or movie 😊but shades of gray in your thought process.

Most of us think in black and white, or all or nothing, when it comes to our eating. We believe we have to be perfect to be successful in our desire to reach a certain weight or fitness level. Yet this way of thinking can actually prevent you from reaching your goals. Any small defeat feels like a catastrophe, and that is no way to live! So thinking in shades of gray can actually be a way to add brightness to your day-to-day thinking:

- Recognize — When you use the words “always” and “never.” We can not “always” avoid sweets, or “always” stick with one glass of wine. But we can do these things sometimes.

- Remind — That nothing you choose to eat is inherently bad. You did not “ruin your whole dinner” because you ate the side of pasta. Remind yourself to let it go and move on.

- Reframe — Keep your thinking in the experimental mode. If after your balanced dinner you still find yourself longing for dessert, it is okay if you indulge. Ideally you want to build a healthier lifestyle that is sustainable for the long haul. Find that middle ground…balance.

- Reflect — Learn when things do not go exactly as planned, and keep moving forward. No doubt you look back at other aspects of your life and realize how you might have done something differently, made a different choice. Well when it comes to eating more healthfully, it is all about living and learning…and living.

- Change Your Script — Instead of telling yourself “I am never having pasta again,” try saying, “when I really want some pasta, I will have some on the side, and mindfully enjoy, savoring the flavors. Smiling.

- Repeat — Progress not perfection. Nothing worth achieving is easy, but it does not have to be devastating either.

The way you approach the conversation you have with yourself should be the same way you would have it with your closest friend…be just as kind. Be kind. Be curious. Be creative. Ask yourself how you could do differently next time. No judgment. Living and learning…and living. #stayhome #essentialworkers


Vegetarian versus Vegan-and the things in between
Another area of gray. Some people call themselves vegetarian, but eat fish. Some people call themselves vegan, but go to town (when that was possible) on Saturday nights, indulging in a tasty steak. The very definition of a vegetarian is in the gray: a person who does not eat or does not believe in eating meat, fish, fowl, or, in some cases, any food derived from animals, as eggs or cheese, but subsists on vegetables, fruits, nuts, grain, etc. In some cases…so basically, you make you own case of vegetarianism. Perhaps that is why vegan became the rage — as it is much more black and white. The definition of vegan: someone who eats no animal or dairy products at all. Whatever works best for you is what is best for you.

My theory remains: Eat food. Mostly plants. Not too much of anything. Diets that are heavy on plants, lighter on meats, are better for our planet🌎. There is no need to label anything, but enjoying the fruits of the earth is bringing kindness to our planet, as well as to you.
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GRAINY VEGGIES
This recipe calls for any whole grain you desire, along with lots of veggies.

INGREDIENTS
1 cup uncooked farro
1 15-ounce can vegetable broth, low sodium + 1/2 cup water
1 teaspoon thyme
8 ounces mushrooms, washed and sliced thin
2 cups fresh spinach, washed and ripped into medium pieces
2 Tablespoons olive oil
2 garlic cloves, minced
1 teaspoon thyme, fresh
1 Tablespoon balsamic vinegar (Especially if true vegan is your thing, go for the purest. As balsamic vinegar goes down in price, the addition of additives goes up.)
2 Tablespoons sunflower seeds
salt and pepper to taste

PREPARATION
In a large sauce pan, bring the farro, broth and thyme to a boil. Once boiling, reduce heat to low, stir and cover. Cook for 30–40 minutes (unless you purchase the 10-minute farro :), checking on tenderness. Remove from heat and place in medium-size bowl.

Heat the olive oil in a medium-sized sauté pan over medium-high heat. Add the garlic and onions and sauté for about 7–8 minutes, or until the onions are slightly browned. Add the mushrooms and cook for another 5 minutes. Sprinkle with salt and pepper. Reduce the heat to medium-low and add the farro. Stir well.

Add the spinach, balsamic vinegar, fresh thyme and 1 1/2 tablespoons of the sunflower seeds. Stir and heat through.
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Once spinach is wilted, place in serving bowl. Sprinkle with 1/2 tablespoon of sunflower seeds, fresh thyme and spinach. Makes 4 side servings or 2 main dish servings.

THE FRENCH STEW

Spill the beans, specifically lentils, into a pot. Add any veggies you have on hand, and you will still come out with a delicious french lentil stew.

INGREDIENTS
1 1/2 cups French lentils
3 Tablespoons olive oil
1 onion, diced
2–3 medium carrots, peeled and diced
2 stalks celery, diced
1 red pepper, seeded and diced
1 fennel bulb, diced
1/3 cup tomato paste
1 bay leaf
2–3 sprigs fresh thyme
1/2 teaspoon salt
freshly ground pepper

PREPARATION
In a Dutch oven, heat the olive oil over medium heat. Sauté the onions, carrots, celery, pepper and fennel until lightly browned, about 7–8 minutes. Stir in the tomato paste. Cook another 2–3 minutes. Add the bay leaf, thyme and lentils. Stir in 6 cups of water and bring to a boil over high heat.
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Reduce heat to medium and simmer for 20–25 minutes, or until lentils are soft (but not too soft). Season with salt and pepper. Remove from heat. Remove bay leaf and thyme sprigs. Makes 6 1-cup servings.

Happy Cinco de Mayo! Did you know this day commemorates the Battle of Puebla and victory over Napoleon III and the French? It was actually first celebrated in California in 1863, as a gesture of solidarity with Mexico. Though it is celebrated in Mexico, apparently the U.S. makes a much bigger deal about this holiday. With all that is going on right now (and, even more so, all that is not going on right now), I did not want to miss celebrating this must-cook-Mexican-tonight holiday with all of you!

I love cooking HEALTHY Mexican food — it’s just as fun and delicious, but without the guilt.

Though staying home may not be your first choice for a Mexican fiesta, you can absolutely take advantage of the freshness of homemade margaritas, fresh guac and your favorite tacos. And the good news — this can be immediately followed by your siesta😴. #stayhome #essentialworkers

​Lightening Up On Cinco de Mayo:

• Mock-arita: Tequila, club soda, and lots of fresh lime juice = 100 calories versus your typical Margarita with lots of extra sugar, closer to 500 calories
• Tacos or Fajitas: When you order them in a restaurant, they usually come with beans, rice and tortillas…and this might be after you had some chips…Create some well-seasoned and spiced chicken, fish, shrimp, or beef with lots of grilled peppers and onions, and some salsa for a zing of flavor. You can chow down on this yummy protein and produce combination for way less of a price tag by leaving the calorie-heavy rice, beans and tortilla behind. If you really want the rice, beans or tortilla, pick your favorite or a little bit of each.
• Guacamole: Fresh guac at home be spiced the way you like it to be used with countless veggies in place of chips, like jicama, celery, radish, carrots, cucumbers, grape tomatoes — whatever you have on hand! A few chips are fine, but be sure to mix it up.

​Fresh Lime Margarita
Let’s put alcohol into perspective. Pure alcohol contains about 7 calories per gram, which makes it nearly twice as caloric as carbohydrates or protein (both contain about 4 calories per gram) and only just under the caloric value for fat (9 calories per gram). This does not mean it is not worth it. Just keep it in perspective = moderation.

INGREDIENTS
1 1/2 oz tequila
1 1/2 oz Triple Sec (or Cointreau, if no triple sec on hand)
1 1/2 oz lime juice, fresh squeezed
1 Tablespoon Kosher salt, optional

PREPARATION
Fill cocktail shaker halfway with ice cubes. Add all ingredients. Shake it up. Slice a piece of lime that was juiced, and rub along edge of serving glass. Dip in Kosher salt, if you choose. Pour your freshly shaken drink into your glass. Cheers!
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FRESH FISH TACO TIME
If fish is not your jam, you can certainly go with shrimp, tofu or chicken, for a lean alternative.

INGREDIENTS
1 pound of your favorite fish (ie. flounder, salmon, your pick!)
2 Tablespoons fresh lime juice
1 Tablespoon olive oil, divided
2 garlic cloves, crushed
3–4 cilantro leaves, chopped fine (basil if not a fan)
Spice Mix: 1/2 T. cumin, 1 T. paprika, 1 T. chili powder
4 bell peppers — mix of red, green, yellow, orange, sliced into strips
2 medium onions, chopped into small pieces
salt and pepper to taste
nonstick cooking spray (or, place olive oil in plant-spray type bottle, so a little goes a long way, without any additional chemicals)
6–8 corn tortillas, small/taco-style

PREPARATION
Combine spice mix and rub all over fish. Set aside.
Heat large sauté pan to medium. Add 1/2 tablespoon of olive oil and spread in pan. Add bell peppers and onions. Sprinkle with salt and pepper (even a dash of cayenne pepper for an extra kick). Cook for 8–10 minutes, or until vegetables are tender. Remove from pan and keep warm.

*(see note below first) Add other 1/2 tablespoon of olive oil to pan. Add garlic and cook for a couple minutes. Add seasoned fish and cook about 3–4 minutes, lightly spray with nonstick cooking spray (or olive oil spray)then flip. After a couple minutes, break fish into smaller pieces with spatula, and finish cooking a few more minutes, or until crisp.

*While cooking fish, heat corn tortillas according to package directions.
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Place fish on serving platter and sprinkle with lime juice and cilantro. Serve with peppers, onions and tortillas (or go naked, your choice). For an extra sweet crunch, sprinkle with toasted flaked coconut.

​ALWAYS FRESH GUACAMOLE
If you are not a fan of cilantro, just leave it out (but please put some chopped fresh on the side, for those that enjoy). Why cilantro? Cilantro (which are the leaves of the coriander plant) may actually have some antioxidant and detoxifying capabilities. If you love it, love it with much adoration :).

There are many recipes for guacamole out there, but simplicity seems best.

To make it even more simple: Mix the mashed avocados with your favorite salsa. Done.

INGREDIENTS
3 avocados, peeled, pitted and mashed
1 lime, squeezed, about 2 tablespoons
1/2 teaspoon salt
2 garlic cloves, minced
1/2 cup diced red onion
3 Tablespoons chopped fresh cilantro
2 roma tomatoes, diced
pinch or two of cayenne pepper

PREPARATION
In a medium bowl, mix together the mashed avocados, lime juice, and salt. Mix in garlic, onion, cilantro and tomatoes. Stir in cayenne pepper. Refrigerate 1 hour tops, or serve immediately. Season to meet your tastebuds.

Serve with LOTS of cut fresh veggies (as mentioned above) and maybe a serving of baked tortilla chips.
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Amazing pineapple can make the tastiest of desserts..even if you freeze it and dip it in some dark chocolate 😋