My first couple of blogs had the same title, as I wanted to push the theme of my blog (and I had no idea what I was doing, but that is beside the point☺️). Eat. Drink. Be Healthy. Be Happy. Maybe another drink. Yup, 20 months later, that is still the theme. Especially with the Winter holidays blowing our way. Food becomes a major focus on the holidays, taking the challenge of eating and drinking healthfully, and being happy, to a whole other level.

Let’s start with the happy😃. If you are not there already, it is time to inject more gratitude in your day to day life. Be grateful for all you are surrounded by — your family, friends, the beauty of nature, and all that brings you joy. Let go of the little things. Exude appreciation, connect with your sincerity, pay it forward. Have a fuckin’ good time❗️Remember last year when most of us were not with our extended families and friends?! Focus on the togetherness. Focus on others in need. And focus on the fun. Food is surely part of the fun, just not all of it. How do you manage these indulgent times? Mindfulness. Or, not being mindless. Being more present when you are eating, how much you are eating, and if you are enjoying what you are eating.
​
One way to stay mindful of your food and beverage choices is to accept that you will desire or crave heavier foods than usual, and likely more food (and drink) than usual. Understand that cravings are an inevitable part of being human, and will come and go throughout the holiday season. They are to be expected. Observing cravings, even welcoming them (rather than judging them) takes away much of their power. Push your pause button. Try distracting yourself for bit and see if the desire fades away. Still there? Sit with the temporary discomfort of your craving or desire for more. Keep focusing on something else. Switch rooms, conversations, or positions. If you are alone, meditate or head outside for a walk. Just as all of your core exercises build up muscle and strength, your ability to distract/delay/deflect improves with practice. Not allowing your craving or desire for more to dictate your immediate behavior is a skill that easier with time, bringing a liberating sense of self-control.
Enjoy and savor every bite, every sip, every hug, every kiss, every smile. Savor those around you, and savor you, as you are always worth it.
These recipes are a delightful combination of possible holiday meal additions, as well as balanced suggestions for all the times in between. And of course there is a cocktail. Cheers🥂.

​INGREDIENTS
3 overripe bananas
1 cup puréed pumpkin
1 egg
1 1/2 cups whole wheat flour
4 ounces unsweetened applesauce
1 teaspoon baking soda
1 teaspoon salt
1/3 cup chocolate chips, mini-morsels
Nonstick cooking spray
PREPARATION
Preheat oven to 325 degrees. Spray a loaf pan with nonstick cooking spray and set aside. Peel bananas and place in a medium mixing bowl. Mash well with a fork. Add pumpkin through salt and mix together until a smooth consistency. Stir in chocolate chips. Pour into prepared pan. Bake for 50–60 minutes. Bread should be just lightly browned along the edges when done, but go with the toothpick check. Cool in pan for 10 minutes. Remove and slice into 12 pieces.

INGREDIENTS
1 large bunch kale, washed, remove stems
Nonstick cooking spray
1 teaspoon truffle oil
1/4–1/2 teaspoon crushed red pepper
¼ cup freshly grated Parmesan cheese
salt and pepper to taste
Balsamic glaze, drizzle

PREPARATION
Place a medium sauté pan over medium-high heat. Spray with nonstick cooking spray. Add kale and saute for about 8 minutes, or until slightly frizzled. Add truffle oil, red pepper, Parmesan cheese, salt, and pepper to taste. Stir and continue to cook for 1 more minute. Place in a serving bowl. Drizzle with balsamic glaze and red pepper flakes. Makes 4 side dish servings.

INGREDIENTS
4 6-ounce salmon fillets
3 Tablespoons apple cider vinegar
3 cloves or 3 Tablespoons garlic, minced, divided
1 cup nonfat Greek yogurt, plain
3–4 Tablespoons freshly squeezed lemon juice (about 1 lemon)
salt and freshly ground pepper
Nonstick cooking spray

PREPARATION
Preheat oven to 350 degrees. Use 1 clove or 1 tablespoon of garlic to rub all over each fillet. Sprinkle with salt and pepper. Spray baking sheet with nonstick spray. Place salmon on top and bake in the oven for 20–25 minutes, or until well-done. Remove and keep warm.
While fish is cooking, place cider vinegar, the other two garlic cloves (or 2 tablespoons), Greek yogurt, lemon juice, a few twist of salt and pepper, in the blender. Whirl for about one minute. Taste and adjust seasonings. Garnish with your fresh herb of choice. Serve on top of fish, as well as a side dip for some veggies.
​
What veggies? Slice 3 medium zucchinis into thin circles. Place in a medium mixing bowl. Add 2 tablespoons olive oil, 3 tablespoons balsamic vinegar, red pepper flakes, and a few grinds of salt. Mix well, making sure all slices are marinated. Preheat the air-fryer to 400 degrees for 5 minutes. Cooking in batches, add a single layer of zucchini. Air fry for about 15 minutes per batch, flipping halfway. Serve with horseradish sauce (and the salmon or protein of choice). Leftover sauce can stay in the refrigerator for 3–4 days.

INGREDIENTS
1 1/2 cups cranberry juice, no sugar added
1/2 cup pomegranate juice, no sugar added
1 cup sparkling water
9 ounces of vodka (1.5 ounces per serving or 1 shot glass), divided
ice cubes
1 cup frozen cranberries
6 sprigs fresh rosemary
​
PREPARATION
Pour cranberry juice, pomegranate juice, and sparkling water into a small pitcher. Stir well. Fill shaker about halfway with ice. Add 1/2 cup of mixture in a pitcher, plus 1.5 ounces vodka. Shake well. Pour into a martini glass or cocktail glass. Garnish with about a tablespoon of frozen cranberries and a rosemary sprig. Sip the sweet and savory. Makes 6 servings.
Prefer a mocktail? Skip the vodka and spritz with more sparkling water. Just as fancy.

~ Nelson Mandela 

For comments, thoughts, requests or anything else you feel the need to share, please do: amy@rebelliousrd.com


REFERENCES:
Warren JM, Smith N, Ashwell M. A structured literature review on the role of mindfulness, mindful eating and intuitive eating in changing eating behaviours: effectiveness and associated potential mechanisms. Nutr Res Rev. 2017 Dec;30(2):272–283. doi: 10.1017/S0954422417000154. Epub 2017 Jul 18. PMID: 28718396.
Nelson JB. Mindful Eating: The Art of Presence While You Eat. Diabetes Spectr. 2017;30(3):171–174. doi:10.2337/ds17–0015
https://www.health.harvard.edu/staying-healthy/mindful-eating
51

We all might be feeling a little crazy, like days are blending into one another and time has taken on a new meaning. Cooking is often my go-to when I want to take some control of the crazy. I could cook anything from sweet to savory, to just feel I am accomplishing something. Yet, there is something about Spring on the horizon that brings vegetables to the forefront for me, making a stronger presence than usual. Perhaps it’s the “warmer” air or the peaks of sunshine we have experienced out east this week, but I am fully leaning in to all of it. And with it, trying to keep the crazy to a minimum.
If the mention of vegetables does not get you excited, it is not your fault. Past experiences affect so much of our future thoughts and mindset. If your intro to the wonderful world of veggies consisted of green beans, soggy carrots or mushrooms swimming in grease, it is no wonder you do not embrace them. It will take some effort to get past your veggie traumas, but it is worth it. And if you are already a veggie lover, more inspiration is always a gift.
Vegetables can bring lots of flavor, crunch, sweetness, color and various scents to any dish. They are nutritional powerhouses, part of any disease-fighting regimen. A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and help keep your appetite in check. Eating non-starchy vegetables may even help with weight loss and weight maintenance. With potentially hundreds of different plant compounds that are beneficial to health, it is crazy NOT to lean into veggies! The proof is in the pudding, so to speak😊…and in a whole bunch of studies.
The higher the average daily intake of fruits and vegetables, the lower the chances of developing cardiovascular disease. Those who averaged 8 or more servings a day were 30% less likely to have had a heart attack or stroke. But 8 or more sounds like a lot of veggies! It is, but it is not — 1 cup raw or 1/2 cup cooked equals 1 serving. Making yourself Lori’s bone building green smoothie (https://amysmargulies.medium.com/aging-gracefully-and-other-bs-105f67657c43) in the morning? You have 2 servings right there. Salad for lunch? Another 2–3 servings. Veggies covering at least half your plate at dinner, another 3 servings. Still hungry and going for more? Another 1–2 servings. Snacking on veggies and hummus or guac, another 1–2 servings. It all adds up and can add up in your favor, with some effort of course. Do not forget to often include our leafy greens, which get a gold star when it comes to heart disease protection.
Data from the Nurses’ Health Studies and the Health Professional’s Follow-up Study show that women and men who increased their intakes of fruits and vegetables over a 24-year period were more likely to have lost weight than those who ate the same amount or those who decreased their intake. When it comes to veggies, the non-starchy types are where it is at! Starchier vegetables like potatoes, corn, and peas have their place in moderation, but we are talking greens, zucchini, squash, asparagus, broccoli, tomatoes, mushrooms and the like.
Eating carrots for the beta carotene is certainly not a new topic, and for good reason. Eating fruits and vegetables can keep your eyes healthy, and may help prevent two common aging-related eye diseases — cataracts and macular degeneration — which afflict millions of Americans over age 65. A recent large study of female health professionals indicates that higher intakes of lutein and vitamin E are associated with decreased risk of cataract. Lutein is a powerful antioxidant, a key contender for an A+ in eye health. Another shout out for our dark, leafy greens, with spinach, kale, broccoli at the top of the list, along with carrots for the lutein plus beta carotene.
Enough studies, let’s cook up some veggie happiness!

INGREDIENTS
1 pound asparagus spears, washed, trimmed, sliced into thirds
2 Tablespoons olive oil
4–5 garlic cloves, minced
freshly ground pepper and coarse salt, to taste
1/4 cup chopped walnuts or pine nuts
1 Tablespoon truffle oil, divided
1–2 Tablespoons fresh lemon juice, divided
1 cup uncooked quinoa (or other whole grain)
PREPARATION
Preheat oven to 400˚F. Place nonstick foil on bottom of rimmed baking pan.
Toss prepared asparagus with olive oil, garlic, salt and pepper. Spread out onto baking pan. Place pan in oven and roast for about 10 minutes, mixing halfway. Remove from oven, add walnuts and toss well. Place tray back in oven for another 10 minutes.
While asparagus are roasting, prepare quinoa (or other whole grain) according to package directions. Place in serving bowl. Toss with 1/2 tablespoon truffle oil and 1/2 — 1 tablespoon lemon juice.
Remove asparagus from oven and toss with 1/2 tablespoon truffle oil and 1/2–1 tablespoon lemon juice. Place on top of quinoa, one more grind of fresh black pepper and serve. Makes 2–3 main dish servings or 4–6 side dish servings.

INGREDIENTS
24 button mushrooms or 8 large mushrooms
1/2 onion, chopped
3–4 garlic cloves, minced
1 medium zucchini, shredded
1/2 teaspoon red pepper flakes
2 ounces goat cheese
1 cup Panko bread crumbs, whole wheat
Salt and freshly ground pepper to taste
Truffle oil spray
1/4 cup fresh rosemary, chopped
PREPARATION
Preheat oven to 350˚F. Spray prepared mushrooms with truffle oil mister. Sprinkle both side with salt and freshly ground pepper.
Sauté onion, garlic, zucchini shreds in 1 teaspoon oil. Add red pepper flakes and goat cheese. Stir until goat cheese is well mixed into veggies. Remove from heat. Add panko bread crumbs and still well.
Spoon either by teaspoon into button mushrooms or by tablespoon into larger mushrooms. Top with Parmesan cheese and another truffle oil spray. Bake for 25 minutes. Broil for 3 minutes. Sprinkle fresh rosemary. Makes 8 appetizer or side dish servings.

INGREDIENTS
1 Tablespoon olive oil
3–4 large carrots, peeled, slice into coins
1/4 teaspoon ground ginger
1/2 teaspoon cinnamon
1/8 teaspoon nutmeg (go with 1/4 or more if you really, really like nutmeg)
1/3 cup vegetable broth, low sodium
1–2 Tablespoons honey
salt and pepper to taste
PREPARATION
Place a large iron skillet over medium-high heat. Add olive oil and spread all over pan. Add carrots, ginger, cinnamon and nutmeg. Stir well to blend and continue cooking for about 8 minutes. Add broth and cook for 5 more minutes. Add honey, stir and cook until carrots are tender, about 8 more minutes. Sprinkle with salt and pepper to taste. Pour into serving dish. Garnish with extra cinnamon and a dab of honey. Makes 4 servings.

INGREDIENTS
1 Tablespoon olive oil
3–4 large carrots, peeled, slice into coins
1/4 teaspoon ground ginger
1/2 teaspoon cinnamon
1/8 teaspoon nutmeg (go with 1/4 or more if you really, really like nutmeg)
1/3 cup vegetable broth, low sodium
1–2 Tablespoons honey
salt and pepper to taste
PREPARATION
Place a large iron skillet over medium-high heat. Add olive oil and spread all over pan. Add carrots, ginger, cinnamon and nutmeg. Stir well to blend and continue cooking for about 8 minutes. Add broth and cook for 5 more minutes. Add honey, stir and cook until carrots are tender, about 8 more minutes. Sprinkle with salt and pepper to taste. Pour into serving dish. Garnish with extra cinnamon and a dab of honey. Makes 4 servings.

Wow, I did not eat any vegetables today ~how did this happen?
🥦Plan ahead ~always put them on your shopping list. Always.
🥕Prep extra when cooking ~double or triple how much you will eat in one sitting, so you have extra for your next sitting or snack.
🥒Nothing is wrong with the pre-cut pre-prepped veggies. Someone else did the work for you. How lovely.
🧊The freezer is your friend. It wants to keep you happy and healthy, so it will keep your frozen veggies for you on hand, whenever you need them. So kind.
🍝My favorite pasta dish only calls for 1 cup of fresh spinach. Double, triple, go big on your veggies in any recipe. And it can still be your favorite.

Immunity has become a hot topic during this worldwide pandemic.While there may be information floating around about diet and coronavirus prevention, we cannot prevent COVID-19 with food (or with wine, though it continues to be tested😊). Increasing your intake of vitamins C, D, and iron helps build and maintain immunity and health, but, again, they won’t keep the coronavirus from attacking and spreading. For COVID-19 prevention, follow the CDC guidelines: wear a fucking mask😷, physically distance by at least 6 feet, wash your hands frequently and for at least 20 seconds each time. Period.
The importance of building our immunity for long-term health is indisputable. As discussed in our last blog, most women focus on proper calcium intake during pregnancy and while breastfeeding, but we tend to lose that focus later in life. Our immunity and bone health are crucial for long-term well-being and overall health. One silver lining from this pandemic is a focus on prevention, protection, survival and wellness. Our goal is to encourage people to move away from dieting and relying on a scale to measure progress, and to meet nutritional needs through balanced eating🍽.
Your gut, consisting mostly of the large intestine, is home to millions of powerful bacteria that are continually working to prevent and protect us from disease. Over 60% of our immunity is housed in the lining of our guts. Feeding our good bacteria builds our immunity against disease. As all disease begins in the gut, our bodies are hosts to a microbiome revolution: what is there (your microbiome), what they can do, what they actually do. If we do not feed our good bacteria, this will increase the inflammation in our gut, putting us at higher risk for disease😞. The good news: keeping your diet diversified, filled with healthy fiber, protein and fat will keep your microbiome, your gut and you happy and healthy😃!
Fiber intake is the marker of a healthy diet, specifically fructans and galacto-oligosaccharides. The new 2020 Dietary Guidelines will state a minimum of 28 grams of fiber per day, up from 25 grams. The lower your fiber intake, the higher your risk for disease. You do not have to remember their scientific names, but you should know where to find them. Fructans are found in whole wheat products, onions, garlic, barley, asparagus, and jicama. Galacto-oligosaccharides are found in dairy products as well as plant-based foods including beans, lentils, and soybeans. Fiber is the most powerful building block for healthy nutrition.
When you consume healthy, fibrous foods, your gut ferments these foods, which stimulates your healthy gut bacteria. Most dietary fibers are prebiotics, meaning they stimulate your beneficial microbes. Why is this so exciting? The needed fermentation that takes place in the gut increases calcium absorption. Hence, everything you eat affects your gut health and the absorption of all nutrients. You are what you eat is no joke!
Simple everyday swaps to improve gut health and immunity:

• Switch from white bread and pasta to 100% whole wheat.
• Use farro, bulgur, or wheat berries in grain salads.
• Season soups and sauces with garlic.
• Add onions to sandwiches, wraps, soups, and salads.
• Swap Greek yogurt for sour cream in your favorite Mexican dishes.
• Use beans in place of beef in tacos or other dishes.
• Enjoy lentil soup with onions and garlic.
• Incorporate beans in soups, salads, and grain bowls.
• Try edamame as a snack in place of chips or pretzels.

INGREDIENTS
2 Tablespoons olive oil,. divided
5–6 cloves of garlic, chopped
1 small onion, chopped
1/2 cup fresh cilantro (or basil, if not a lover of cilantro), chopped
2 teaspoons paprika
4 cup vegetable broth, low sodium
1 15-ounce can chopped tomatoes, no added salt
1 4-ounce can diced chilies
1/4 teaspoon chili powder
2 cups Greek yogurt, nonfat, plain
PREPARATION
Place a medium skillet over medium-high heat. Add one tablespoon of olive oil and garlic and sauté until lightly browned. Remove garlic from pan and set aside. Add additional tablespoon of olive oil and onion to skillet. Sauté tender, about 6 minutes. Add paprika, broth, tomatoes, chilies and chili powder. Bring to a boil, reduce heat and simmer about 20 minutes. Slowly stir in yogurt and cook over low heat until heated through. Do not boil! Ladle into soup bowls and sprinkle with cilantro. Makes 6 1-cup servings.

INGREDIENTS
1 cup steamed lentils
3 bell peppers, any color combo
1/4 cup balsamic vinegar
1/4 cup vegetable broth, low sodium
1 Tablespoon olive oil
1/4 cup fresh basil leaves, chopped
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 clove garlic, minced
2 cups fresh baby spinach leaves
1/4 cup crumbled goat cheese
optional garnish: fresh mint or basil leaves
PREPARATION
Place lentils in large bowl and set aside.
Cut peppers in half lengthwise and remove and discard seeds and membranes. Place peppers skin side up on a baking sheet. Broil on top oven rack until charred, about 5–10 minutes — keep checking! Remove from oven and place in brown paper bag to cool and loosen skin, for about 10 minutes. Remove from bag, peel and discard skins. Cut into small strips.
Add peppers, balsamic vinegar through spinach leaves into bowl with lentils. Toss well. Cover and chill in refrigerator for about 1-2 hours. Toss again, top with goat cheese, lightly toss and serve. Spice it up with additional pepper or other spices like coriander, cumin, cayenne pepper. Sprinkle with fresh mint or basil leaves. Makes 4 1-cup servings.

​

INGREDIENTS
3 cups steamed edamame
1/4 cup apple cider vinegar
2 Tablespoons soy sauce, low sodium
2 green onions, chopped
1 Tablespoon grated ginger root
2 Tablespoons freshly squeezed orange juice
2 Tablespoons fresh lemon juice
PREPARATION
Place edamame in a medium size bowl and set aside.
Mix apple cider vinegar, soy sauce, green onions, ginger root, orange and lemon juice together. Pour over edamame. Marinate in refrigerator anywhere from 1 hour to a few days. Makes 6 1/2-cup servings or 3 1-cup servings.

INGREDIENTS
1 3/4 cup whole wheat flour (for gluten-free options: almond flour, Bob’s Red Mill GF 1:1 Baking Flour, King Arthur GF Measure for Measure Flour)
1 1/2 teaspoons baking powder
1 teaspoon ground cinnamon
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon ground ginger
3 large carrots, peeled and grated (yes, it is a lot :)
1/2 cup unsweetened applesauce
1 1/2 cups Greek yogurt, nonfat, plain
1 teaspoon vanilla extract
nonstick cooking spray
PREPARATION
Preheat oven to 375 degrees, on “roast” if your oven has this feature. Lightly spray loaf pan with nonstick cooking spray and set aside.
In a large mixing bowl, combine the flour, baking powder, cinnamon, baking soda, salt and ginger. Blend well with a whisk. Add the grated carrots and mix well to combine.
In a medium mixing bowl, beat the oil and eggs well. Add the yogurt and vanilla and mix to combine. Pour the wet ingredients into the dry and mix well until just combined. Pour into prepared loaf pan. Roast for 40–45 minutes, or bake for 55–60 minutes, until a toothpick placed in center comes out dry. Remove from oven and cool for at least 10 minutes in pan, then remove, slice and enjoy. Makes 12 servings.

Whoever coined the phrase, “Aging Gracefully” certainly wasn’t a 50-something-year-old-perimenopausal woman. There is nothing graceful about night sweats, hot flashes, insomnia, cravings and mood swings. We could write an entire series on this stage of life in The Rebellious RD. We, as I am honored to have my lifelong friend, Lori Klein, LCSW-C, co-author this important series with me. Our shared interests in clean eating, healthy living and enjoying all things in moderation have put us on this journey together. The journey is different for everyone, but the commonality of “the change” is a shared experience and we need to talk about it.
While we are lucky to be alive…and aging, it sometimes feels like we need to be in a constant state of vigilance. We need to be aware of our changing bodies and then shift our mindset in relation to our physical, emotional and mental wellness. Since we live in an anti-aging and nutritionally sensationalized world, this internal strife can lead to disordered eating and other health consequences. It is crucial to move away from a diet mentality to a more individualized approach and to focus on meeting the nutritional needs of the body and mind.
The distress associated when weight and body changes occur at the same time that a woman’s identity and life go through major changes is akin to a natural disaster. Along with the discomfort of sweating when sitting still and out-of-the-blue-irritability, this stage of life can also cause a change in body fat distribution leading to more fat in the abdomen or weight gain (an average of a 5 pounds), a decrease in estrogen and sarcopenia (loss of lean muscle mass). Having fun yet🙃?
In addition to working, managing a covid-free house, dealing with the pandemic, worrying about loved ones (especially older people in our lives), now is the time to focus on YOUR overall health and wellness. While 2020 has left us feeling like we don’t have a lot of control over what happens around us, we do have some control over how we lead our lives in our own homes — what shows to binge, what to cook or pick-up from our favorite local restaurants, and who we spend time with (outside and socially distanced, of course). This is a great time to focus on YOU. If you can create healthy and mindful habits now, you will really benefit when life starts to feel more open, normal and free.
There are plenty of dietary needs that become much more important as we age. Good nutrition and regular exercise are important for heart health and mind, but they are also essential for keeping your bones healthy. Most women think about how much calcium we need when we are pregnant or nursing, but it sometimes gets forgotten afterward.
Genetics play a big role here, but if you do not consume or absorb enough calcium and vitamin D throughout your life, you put yourself at risk for developing osteoporosis. Osteoporosis or “porous bone” is a bone disease that occurs when the body loses too much bone, makes too little bone, or both. Your bones become less dense and weak, as the healthy spaces in your bones grow much larger. As a result, bones may break from a fall or, in serious cases, from just sneezing or minor bumps. If you have experienced a stress fracture(s) and/or broken bone(s), a bone density test should be at the top of your list. Reach out to your physician to schedule, asap.
So how much Calcium should you aim for each day?
WOMEN:
50 years old and younger = 1000 mg/day
51 years old and older = 1200 mg/day
MEN:
70 years old and younger = 1000 mg/day
71 years old and older = 1200 mg/day
Vitamin D is calcium’s BFF, as it is key to calcium absorption.
Both WOMEN & MEN:
50 years old and younger = 400–800 IU daily
51 years old and older = 800–1000 IU daily
Keep in mind, the safe upper limit of vitamin D is 4,000 IU per day for most adults, so do not overdo it. More is not always better!
So how are you going to get all of this calcium and vitamin D goodness? Through delicious and nutritious foods, of course. There are plenty of supplements out there, but the absorption through food and nature are best.
Calcium sources:
 *Fortified soy milk and other plant milks
 *Low-fat dairy products (milks, yogurts)
 *Some dark green leafy vegetables (e.g. broccoli, kale, okra, collard greens, bok choy)
 *Tofu (made with calcium sulfate)
 *Figs
 *Blackstrap molasses
 *Fortified breads/flours
 *Fortified orange juice
 *Sardines or canned salmon with bones
Vitamin D sources:
 *Vitamin D-fortified cow’s milk
 *Fortified soy milk or other plant milks
 *Skin exposure to sunlight (Allow 10 to 15 minutes or so of unprotected sun exposure to your arms, legs, abdomen and back. Between 10 am — 3 pm is best, but be sure to follow up with sun protection.)

INGREDIENTS
1 cup frozen fruit (mango, strawberries, banana) ~35 mg calcium
1 cup frozen spinach or 2 cups fresh spinach ~80 mg calcium
1 teaspoon blackstrap molasses ~14 mg calcium
2 cups Planet Oat oat milk ~700 mg calcium
1 Tablespoon nut butter (Almond: ~45 mg calcium)
1/2 small avocado, optional
PREPARATION
Throw it all in blender and give it a whirl. Approximately 874 mg of calcium. TIP: If you eat dairy, adding Greek yogurt to this smoothie will make it even more impactful for your beautiful bones!

INGREDIENTS
1 pound kale, washed, stems removed, chopped into bite-size pieces ~608 mg calcium
2 Tablespoons olive oil
3 cloves garlic, sliced thin
1 cup chopped onion
1/4 cup tomato paste
1 teaspoon coriander
1 15-ounce can no-salt-added chickpeas, rinsed and drained ~ 157 mg calcium
Freshly ground black pepper and salt, to taste
PREPARATION
Place cast iron skillet over medium-high heat. Add olive oil, garlic and onion. Sauté until browned, about 5–7 minutes. Stir in tomato paste, coriander and kale.
As kale begins to wilt, about 4–5 minutes, stir in chickpeas. Reduce heat to low and simmer about 3–4 minutes. Remove from heat. Add black pepper and salt to taste. Place in serving dish. Makes 4 side-dish servings or 2 lunch/dinner servings. Approximately 765 mg of calcium.

It is likely not a huge stretch to say we are all a tad politically fried right now, and it might not be over yet. So let’s focus on some fryin’ fun!

Frying has historically been considered the least healthy method to cook foods. Boiling chicken, fish, potatoes in gobs of hot oil, surely provided a crispy coat. This coat not only coated your food, but your heart and stomach with the excess fat drippings as well. So, we moved on to pan frying and oven frying. Both of these methods involve using a nonstick cooking spray, or spraying olive oil from a plant spray bottle or mister bottle to coat your food and cook until crispy in the pan or oven. They both remain excellent, lean methods for cooking, giving food a crispiness without adding excess fat, yet not quite as crispy as deep frying.

Thankfully 💛, along came the air fryer…and suddenly frying is a healthy cooking method, bringing a fun, crispy, speedy, tasty crunch to your foods. Air fryers help create the crispy, crunchy on the outside, moist on the inside, without the oozing fat drippings that come from deep frying. Air fryers use hot air in combination with high-speed air circulation, cooking food from the bottom up. Just a touch of oil spray and a couple of turns while frying, yummy and done.

You can take almost any recipe and experiment with the air fryer. A few of the most important tips:
​

• Single layer — though tempting, you cannot pile up your food in there, as it is mostly cooking from the bottom up — just like the grill . As you finish with batches, put them in the warmer drawer or in a warm oven, to keep them crispy and hot. Some suggest putting all back in the air fryer to crisp up in the end, but that seems like quite the additional hassle and time suck⌚︎ when part of the objective is speed and less hassle!
• Always remember to flip your food halfway through. Same reason as stated above⬆️. It is necessary and safe to open and close the air fryer frequently while cooking.
• You must mist all food with oil, but you do not need to saturate💦. Hence, the point of the air fryer, less oil, less fat, less calories, great taste.
• There are many varieties of air fryers, from the small mini-oven to large toaster-oven style type. They vary greatly in prices and capacity. Do your research to see what model is best for you. If you’re looking for something fun and different than the usual oven and slow cooker, give it a try!
• Quick nuggets — whether you choose chicken, cauliflower, or shrimp, just mix up panko breads crumbs (lower in fat, calories and sodium than regular bread crumbs) with spices of your choice, dip the chicken/shrimp/cauliflower in egg followed by your bread crumb mixture, mist with oil on all sides, air fry for 4–5 minutes, flip and fry some more…it is really that simple!​

​

CRISPY BRUSSEL SPROUTS
When you order Brussel sprouts at a restaurant, they are extra crispy and delicious, likely because they have been pan fried in excess fat (from oils to bacons grease) to some extent. At home you can accomplish the same crispy, deliciousness by cooking them in the air fryer, hence using less fat. The key is to slide them out every 4–5 minutes for a good stir, to be sure they all reach desired crispiness.

INGREDIENTS
1 pound fresh Brussel sprouts, washed and quartered
1 Tablespoon extra virgin olive oil from mister/plant spray bottle
2 Tablespoons extra virgin olive oil
1 Tablespoon balsamic vinegar
1 Tablespoon balsamic glaze
salt and pepper to taste
​
PREPARATION
Preheat the air fryer to 400 degrees for 5 minutes. While preheating, mix prepared Brussel sprouts with olive oil, balsamic vinegar and a dash of salt and pepper. Slide out basket and spray with olive oil. Place Brussel sprouts in basket and coat with a spray of olive oil. Push into air fryer and place timer on 12 minutes. Slide tray out every 4 minutes to stir Brussel sprouts. Make sure all are browned and cooked to desired consistency (taste one!). Place onto serving dish. Sprinkle with additional salt and pepper to taste. Garnish with balsamic glaze. Makes 4 servings.
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CHICKEN CHEESESTEAK EGG ROLLS
I am a Philly girl, which sometimes shines through (especially if you are one of those people who makes fun of my accent ;). Chicken cheesesteak is how I roll, but surely these could be made with any lean meat, or a meat substitute of sort like seitan…and dairy-free cheese if you choose.

INGREDIENTS
3 cups pre-cooked shredded chicken (or protein of choice), leftovers are ideal
1 medium onion, sliced into rings (optional additions: chopped mushrooms, peppers)
1 Tablespoon margarine
1 cup shredded sharp cheddar cheese
12 egg roll wrappers
salt and pepper to taste
1/2 cup water
Nonstick cooking spray

PREPARATION
Preheat air fryer to 400 degrees. While preheating, place medium skillet over high heat. Melt margarine and add onions. Stir frequently while onions cook until they turn a caramel color (yes, caramelized :)), about 8 minutes. Sprinkle with salt and pepper. Let cool.

Place chicken in large mixing bowl. Add onions and cheese and mix well.

Place an egg roll wrapper on a plate in a diamond shape, with a small bowl of water next to the plate. Spoon 1/4 cup of chicken mixture in lower third of wrapper. Fold the bottom corner up over the mixture, condensing filling with a tighter fold (but do not rip the wrapper…). Dip finger in water bowl and spread the water on all remaining edges of wrapper. Fold in the left and right corners snugly, forming an envelope. Roll up tightly to seal. Place on separate platter. Repeat steps with remaining ingredients, placing all finished rolls on platter.

Spray the tops of the rolls with nonstick cooking spray. Place 4–5 in basket of pre-heated air fryer, sprayed side down. Spray the tops of the egg rolls in basket. Set air fryer for 6 minutes, turning rolls halfway, until crisp and browned. Remove, place in warmer and repeat with remaining egg rolls. Serve immediately with favorite cheesesteak condiments (i.e. ketchup).
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TEMPURA BANANAS (or AVOCADO :)
The typical tempura recipe calls for 3 cups of oil in a regular fryer. Hence, stick with your air fryer and enjoy the bananas as a healthy dessert choice. A fun alternative — follow the same recipe with fresh avocado slices (a most delightful option my daughter made for me for quarantine Mother’s day💝). They make a delicious salad topping or on top of a fish, chicken or veggie dish.

INGREDIENTS
1 Tablespoon olive oil
1/2 cup panko bread crumbs
3 bananas, peeled and sliced into thirds
1/2 cup corn starch
2 eggs or egg substitute equivalents
Nonstick cooking spray or olive oil from mister/plant spray bottle

PREPARATION
Preheat air fryer to 350 degrees. While preheating, place small skillet over medium heat. Add olive oil and panko bread crumbs and cook for about 3 to 4 minutes, to slightly roast the bread crumbs. Remove from heat and place in a small bowl.

Place corn starch in a separate small bowl. Place eggs or egg substitute in a separate small bowl and beat with a fork. Place a dinner plate or sheet of parchment paper on nearby work space.

Start with one piece of the sliced banana and dip into cornstarch bowl, then egg bowl, and ending with roasted panko crumbs, turning to coat all sides of banana. Place banana on plate or parchment paper. Repeat until all banana pieces are coated.

Slide basket out of preheated air fryer and coat with spray. Place prepared bananas on tray, leaving room in between each one. Depending on the side of your air fryer, you may have to do 2–3 batches. Spray tops of bananas and push tray into air fryer. Set timer for 5 minutes. Slide out and turn bananas carefully. Spray tops and finish cooking for another 2 minutes. Remove from basket. Repeat steps for additional batches. Serve and enjoy.
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POLITICAL PUNCH
#1132020 #isitover? #cocktailtime #reboot #refresh #antioxidantsunite Mixing blue and red and vodka and hope.

INGREDIENTS
1/2 small watermelon, rind removed
1/2 cup fresh blueberries plus a few extra
1 1/2 ounces vodka
2 slices fresh lime
1 cup ice

PREPARATION
Slice up watermelon into chunks and place in blender. Add half cup blueberries and blend into juice.

Fill shaker with one cup ice. Add one cup liquid from blender mix, 1 1/2 ounces vodka and squeeze slices of lime. Shake it up. Pour into martini glass. Garnish with watermelon, strawberry and/or fresh blueberries. Sip. Enjoy. Breath.
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In the heat of summer, hydration definitely becomes a concern, especially with increased physical activity. Consuming the appropriate amount of fluids for your body is important before, during and after your workout. How much is right for you? Well there are two somewhat unsavory but simple ways to measure fluid intake:

• Urine color. The color of your urine is an overall indicator of hydration status. Straw or lemonade colored urine is a sign of appropriate hydration. Dark colored urine, the color of apple juice, indicates dehydration. Bright urine often is produced soon after consuming vitamin supplements, since any excess vitamins are immediately excreted.
• Sweat loss. Change in your body weight before and after exercise is used to estimate sweat loss. If you are working out hard, with excessive sweat happening, you undoubtedly need to focus on fluid replacement. However, dehydration can occur even when you are not hot and sweaty. You can become dehydrated from swimming or skiing on a cold winter day. Weighing yourself before exercise, then again post-hydration will let you know if you are adequately hydrated.

What to hydrate with? When exercising less than an hour, water is best. For workouts longer than an hour, you should replace fluid loss with liquids containing electrolytes — but skip the excess sugar. Go for the sugar-free brands and continue to consume water in between.
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One of the most tasty and refreshing ways to stay hydrated is watermelon🍉. Watermelon is one of the most iconic fruits of summer. It is comprised of about 90% water, along with some natural sugars, making it quite useful to stay hydrated, as well as to satisfy a sweet tooth. Watermelon has an undeserved reputation for being high in sugar. It is not high in sugar, but it is packed with antioxidants, vitamins, nutrients and electrolytes, including Vitamin C, lycopene, choline, potassium, magnesium, fiber, iron and even some calcium. These large fruits are quite nutrient-dense, along with their hydrating capacity.

Native to tropical Africa, watermelons are grown commercially in the U.S. in more tropical states like Texas, Florida, Georgia and California where the weather is warm, providing watermelon with its needed lengthy growing season. Watermelons have various rind colorings, from solid green, green striped, or mottled with white. They can be round or oval in shape and weigh as much as 30 pounds (perhaps a new workout class, Watermelon Pump ;). The crisp, crunchy flesh is usually a deep pink, although golden-fleshed varieties are always a fun surprise. Watermelons naturally contain small, hard, black seeds, but seedless hybrids are available (not genetically modified!).

Watermelon nutrition facts: 1 cup diced watermelon: 45 calories, 0 fat, 12 grams carbs, 9 grams sugar, 1 gram fiber, 1 gram protein, 11 mg of calcium and 170 mg of potassium. The whole watermelon is actually edible, including the seeds and the rind…but I did not include those parts in these refreshing, hydrating, sweet recipes😊
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WATERMELON SALSA
Summer fruits lend themselves well to delicious twists on salsa (like our Blueberry Salsa in volume 9). This one is juicy and peppery and takes full advantage of seasonal watermelon, avocado and jalapeño pepper.

INGREDIENTS
2 cups seeded and diced watermelon
1/2 avocado, peeled and diced
3 Tablespoons lime juice (about the juice from one lime)
1/2 teaspoon chili paste
1/4 teaspoon salt
1 jalapeño pepper, seeded and chopped into small pieces
1/4 cup fresh cilantro, chopped (or try mint or basil)
freshly ground pepper to taste

PREPARATION
Combine all ingredients together in a medium-size mixing bowl. Taste and adjust seasonings. Serve immediately. Any leftovers really will not keep overnight, so eat up :). Makes 8–10 (1/4 cup) servings.
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Suggest serving with baked tortilla chips or pita chips.
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​WATERMELON AND FETA SALAD
I was going to call this watermelon and fed-up salad🤭. The reason being it was so popular at one point, I actually found it annoying to be present on so many menus. Until I decided to give in and try it. The juicy, sweet watermelon, and briny, salty feta cheese turned out to be a delicious combination. I would say who knew, but people surely knew😌, and for good reason. I added some kick to this surprisingly satisfying combination.

INGREDIENTS
2 cups seeded and cubed watermelon
1/2 cup feta cheese, crumbled
1 Tablespoon canola oil
1 Tablespoon honey
1/2 teaspoon red pepper flakes
1/8 teaspoon cayenne pepper (more or less depending on your kick tolerance)
1 Tablespoon fresh basil, washed and chopped
1/8 teaspoon salt
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PREPARATION
Place watermelon and feta in medium serving bowl and carefully mix together. In a small bowl whisk oil, honey, red pepper flakes, cayenne pepper and salt together. Pour on top of watermelon and feta and combine. Top with fresh basil and any additional herbs and spices of choices. Makes 4 (1/2 cup) appetizer or 2 (1 cup) side-dish servings.

WATERMELON BANANA SHAKE
It is summer and sometimes all we can rightfully manage is throwing some ingredients in a blender, and calling it breakfast or snack time. The banana and yogurt add a creamy sensation to the watermelon. A tasty and hydrating way to start your day.

INGREDIENTS
2 cups seeded and cubed watermelon
2 frozen bananas, cut into quarters
1 cup nonfat Greek yogurt, vanilla
1 cup apple juice
2 teaspoons honey
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PREPARATION
Place all ingredients in the blender. Process until smooth. Pour into 4 cups and garnish with watermelon and/or banana slice. Makes 4 (1 cup) servings.

BLOOD ORANGE PROSECCO
I often discuss with clients how you can not always have alcohol + dessert. Sometimes, sure…but not all the time. I love this recipe as it blends your cocktail and dessert — two for one! Campari adds a strong bittersweet orange zing. Experiment with how bitter you want to go.

INGREDIENTS
1 scoop sorbet (1/2 cup), any flavor
1/2 ounce vodka
1/4 ounce Campari
4 ounces Prosecco
Garnish options: lemon, mint, and orange
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PREPARATION
Place all ingredients in the blender. Process until smooth. Pour into glass and garnish. Makes 1 serving. Cheers.

Most of us are likely finding July 4th and its fireworks not to be the usual celebration this year, for an absolute boatload of reasons…none of which I am going to list :). Instead, I am going to focus on red, white and blue in a most patriotic and nutritional way that feels right - through food 🍓🍇.
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RED.
Fresh tomatoes everywhere are a sure sign that summer is here. Although available year round, tomatoes from other seasons do not have the same juiciness of summer crop. The first true tomatoes of summer are the cherry tomatoes, followed by literally hundreds of varieties of the large, round, red tomatoes, at their best when they appear in baskets and baskets at your local farmer’s market.
Tomatoes are usually the first vegetable that comes to mind when thinking of the color red. Or are they a fruit? Well settle down, as everyone is correct — a tomato is both a fruit and a vegetable. Sort of. They are botanically defined as fruits because they form from a flower and contain seeds. Fruits assist with the plant’s reproduction process from the seeds of which they bear. Yet, the United States Supreme Court ruled in 1893 that the tomato should be classified as a vegetable on the basis of its culinary applications (flavor and recipe usage). Vegetables have the much less sexy term of “auxiliary,” as they are the roots, stems and leaves of a plant, known to be more bitter versus sweet.
As ridiculous as this dilemma sounds, I go with vegetable for this very reason. A tomato is naturally very low in sugar and calories (unlike fruit), and high in the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. Tomatoes are also a great source of vitamin C, potassium, folate, and vitamin K. From salads, sauces, cold soups, flatbreads, tomatoes are a juicy, delicious way to get your red on this holiday — and all summer long.

SUMMER GAZPACHO
A chilled soup for a sweltering summer day. One of the best ways to appreciate juicy, sweet tomatoes, all summer long.

INGREDIENTS
1/2 red onion, peeled
1 small cucumber, peeled and seeded, cut into quarters
1 medium green bell pepper, cored
2 pounds ripe Roma tomatoes, halved and cored
2 garlic cloves, peeled
2 Tablespoons olive oil
2 Tablespoons sherry vinegar
1 teaspoon sea salt
1/2 teaspoon freshly ground pepper
1/2 teaspoon cumin
Options: add a protein — a few grilled shrimp or scallops on top; add a touch of carb — a handful of croutons or slice of fresh, whole grain bread; add some fresh herbs like cilantro or thyme

PREPARATION
Combine all ingredients, except one quarter of cucumber, together in a blender or food processor. Puree for 1 minute, or until the soup reaches your desired consistency. Taste and adjust seasonings as needed. Chill in refrigerator in a sealed container for 3 to 4 hours. Chop leftover quarter of cucumber into small chunks. Garnish with chopped cucumber and any other desires. Makes 4–6 servings.

WHITE.
When I think how can I add white to a festive dish, I often think cheese. It is always a tasty way to get some non-meat protein (approximately 5–7 grams per ounce), and usually a crowd pleaser. White pizza is a great option to get some cheese in your meal😋. It is super versatile, you could put any vegetable combination on top and it is delicious. It can be serves as an appetizer or main course, whichever suits you best. Enjoy the yummy crust, cheese, sauce, and veggies and be sure to balance your meal with a side salad or a cup or two of grilled vegetables.

The highest amount of protein in cheese actually comes from Parmesan cheese, at almost 11 grams of protein per ounce. Cheese is also an excellent source of calcium and potassium. All good things have their baggage as well. Cheese contains about 5–8 grams of fat per ounce, with 3–5 grams of it being the saturated, cholesterol producing fat. Moderation is always key.
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WHITE PIZZA…WITH HERBS
Take the usual white pizza to the next level with our last conversation piece — fresh herbs. The variety is endless, and usually more green than white in the end, but tasty to the eyes and taste buds. Poppy seeds add a sweet “pop” to the usual pizza.

INGREDIENTS
1 whole wheat pita bread, flat bread, or fresh dough (plus 2 tablespoons flour)
3–4 cloves garlic, chopped
1 Tablespoon olive oil
1 cup mixed, chopped herbs: chervil, rosemary, oregano, marjoram, basil, chives, sun-dried tomatoes, etc.
1 Tablespoon poppy seeds
3/4 cup fresh mozzarella cheese, grated

PREPARATION
Preheat oven to 450 degrees. Place pizza tile or baking sheet in oven. If using fresh dough, sprinkle flour on surface and press out pizza dough into a 12-inch circle. While oven is preheating, place small sauté pan over medium heat. Add oil and garlic and sauté for about 4–5 minutes, or until garlic is slightly browned. Place the pizza dough (or pita bread or flat bread) on the heat tile or baking sheet. Spread garlic and olive oil over the surface and top with mozzarella, herbs and poppy seeds. Bake fresh dough for 15 minutes, pita or flatbread for 8 minutes, or until pizza is golden on the edges and crisp underneath. Makes 4–6 servings.

AND THE BLUES.
​Blueberries. Rich in nutrients, flavor and versatility. Fresh blueberries can make a satisfying snack, a breakfast topping, and certainly a tasty cocktail. Frozen blueberries are an awesome addition to any smoothie. Low in calories, yet high in fiber, packed with antioxidants and phytoflavinoids, vitamin C and vitamin K, they should be a part of your daily summer menu. Why so blue? Those powerful antioxidants that may protect against cancer, heart disease and cognitive decline, also give blueberries their color.

Since 1999, the U.S. Department of Agriculture has recognized July as National Blueberry Month — so let’s celebrate!
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BLUEBERRY SALSA
A different take on our blue fruit, but the fresh zing will brighten your mood and your baked chips ;). Not to mention, blueberries are one of few fruits native to North America, if you are feeling the patriotism…

INGREDIENTS
3 cups fresh blueberries
1/4 cup diced red onion
1/2 avocado, chopped
½ cup finely chopped red bell pepper
1 jalapeño pepper, seeded and minced
3 tablespoons lime juice
1/2 teaspoon lime zest
1/4 cup chopped cilantro
salt and freshly ground pepper
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PREPARATION
Combine all ingredients in a medium bowl. Season with salt and pepper to taste. Cover and refrigerate for at least 1 hour before serving. Serve with whole-grain pita or tortilla chips, or place on top of grilled chicken, meat or fish. Makes 10–12 appetizer servings.
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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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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 😋