​Have the winter blues set in yet? Not a familiar term? If not, you likely live in the south😉. The winter blues could be defined as when cold weather arrives, the sun shines less, you are freezing your derrière off, and on top of it, you feel like you have less energy. Yup, winter has arrived.
If your symptoms feel more extreme, you might be suffering from SAD or Seasonal affective disorder. SAD is a type of depression that’s related to changes in seasons — SAD usually begins in the fall months and continues into the winter months. It can sap your energy, making you feel moody, and with no desire to remove your body from a warm blanket and the couch. If this is relatable, I highly recommend discussing it with your physician.
Whether it is a case of the winter blues, or the more extreme SAD, do not just brush off that yearly feeling of a seasonal funk. You do NOT have to tough out on your own. Seek the help you need. And hell yes, the ongoing challenges of Covid could surely be adding to your lack of sunshine bliss.
One way to tackle the chilly times is to warm up with some hot and tasty foods and beverages. You can feel your best during the winter months, but it likely will take some effort. Preparing and consuming hot meals and drinks during the colder months helps to warm you from the inside out. Here are some tips to get started:

• 🌶 Incorporate warming spices such as cinnamon, cumin, turmeric, cloves, paprika, garlic, cayenne pepper, chili pepper flakes, and ginger. Think hot drinks, savory oatmeal, spicy chicken, shrimp, and tofu dishes.
• 🍲 Prepare one or two larger meals over the weekend, to nourish you throughout the week. Your favorite curry dish would be a win.
• 🧣Bundle up and get outside. Fresh air is mother nature’s gift to the soul.
• 📚 Embrace the slow down. Read one of the books on your list, listen to music, rewatch a favorite movie, take a longer walk — inside or out.
• 🙌🏾 Turn inward, listen to your thoughts, and challenge your negative ones. Change them into positive or neutral thoughts. Empower yourself to change them. You can do it!
• 🍜 Choose hot meals as much as possible. Soups (see December post), stews, and roasting lots of veggies in the oven work great for lunch and dinner. Prep on Sunday and heat up during the week.
• 🍵 For breakfast, switch out your cold cereal or yogurt, for some hot oatmeal, eggs, and other savory breakfast options.

Move more, outside whenever possible, embrace the slower times, mindfully turn the negative into positive. Be brutally honest to you — what is true for ourselves right now, leaning into self-kindness and appreciation, while continuing to strive for your personal vision of self-care and health. And heat things up!

INGREDIENTS
2 cups egg whites or egg substitute
4 cloves garlic, minced
1 cup onion, chopped (tip: caramelize a whole bunch for another dish)
1 bell pepper, chopped
1 cup cooked crumbled chicken or veggie sausage
1/2 cup cherry tomatoes, diced (or 1/4 cup sundried tomatoes)
1–2 cups fresh spinach, washed, chopped (or 1/2 cup frozen, defrosted)
2 cups egg whites or egg substitute
pinch of chili flakes, kosher salt, and freshly ground black pepper
Nonstick olive oil cooking spray or olive oil spritz
​

PREPARATION
Preheat oven to 350°F. Generously spray muffin tin with nonstick cooking spray.
Place a non-stick sauté pan over medium-high heat and spritz with olive oil. Add the garlic, bell pepper, onion, and sauté for 2 to 3 minutes. Stir in the sausage crumbles, tomatoes, and spinach and cook for an additional 2 minutes. Place 1–2 tablespoons into each muffin cup. *Option-top with 1 tablespoon of your favorite cheese here (ie. brie, mozzarella, feta).
Next, whisk the egg whites (or egg substitutes) into a medium-sized bowl. Stir in the chili flakes, kosher salt, and black pepper. Pour about 1/3 cup into each muffin cup tin, topping off the veggie mixture.
Bake for 25 to 28 minutes, or until the egg has puffed and comes clean with a toothpick. Cool in muffin tin for a few minutes. Run a knife around the edges to remove the egg muffins. Enjoy while hot for breakfast, a snack, as part of your sandwich for lunch. Add a little salsa or hot sauce for a kick, and/or a tablespoon of nonfat Greek yogurt for a creamy topping. Makes 6 servings; 2 muffins per serving.
Store in an airtight container in the refrigerator to eat within 5 days, or in the freezer for up to a month. To reheat from the fridge, microwave for 30 seconds or until warm throughout. To reheat from frozen, microwave for 45 seconds or until warm throughout.

​

INGREDIENTS
1 1/2 cups Old Fashioned Rolled Oats
2 cups almond milk (or desired milk: cow, cashew, or coconut milk)
1/2 teaspoon vanilla extract
3 Tablespoons chia seeds
Optional toppings (ANY combination):

• 1 Tablespoon natural peanut butter + 1 Tablespoon low sugar maple syrup (or reduced sugar jelly)
• 1/2 cup fresh berries + 1/4 cup Greek yogurt + 1 teaspoon honey
• 1/4 dark chocolate chips or cacoa chips + 1/2 cup sliced banana
• 1/2 cup diced apple +1 Tablespoons honey + cinnamon
• 2 Tablespoons chopped pecans + 1/2 cup sliced banana + honey drizzle

PREPARATION
In a medium bowl, combine oats, milk, vanilla and chia seeds. Pour oat mixture into 6 small storage containers and cover with a lid.
Place in fridge overnight.
Remove lid and heat each serving for 1–1 1/2 minutes in the microwave, stirring halfway and adding more time as needed.
Top with your favorite combinations, stir and enjoy! Makes 6 servings.
*Just want one serving? Go with 1/6 of all listed ingredients!

​

INGREDIENTS
½ medium onion, chopped
4 cloves garlic, minced
1 pound lean ground turkey (or other lean meat or meat substitute of choice)
½ teaspoon kosher salt
½ teaspoon red pepper flakes (more if you really like to spice things up!)
1 Tablespoon basil
½ Tablespoon oregano
28 ounce can diced tomatoes, no salt added
1 Tablespoon balsamic vinegar
12 ounces whole grain pasta
Nonstick cooking spray
Optional toppings: fresh Parmesan cheese, fresh basil leaves, fresh parsley

PREPARATION
Place a large sauté pan over medium heat. Spray with nonstick cooking spray. Add onions and garlic and sauté for 5–6 minutes, until onions start to brown. Add turkey and sauté for about 4–5 minutes, until the turkey begins to brown, stirring frequently to break turkey meat apart. Lower heat to medium-low. Add salt, red pepper flakes, basil, oregano, and tomatoes (with liquid). Stir well and heat another 5–6 minutes, until warm. Reduce heat to low and stir in balsamic vinegar. Prepare pasta according to package directions (make sure to just use 12 ounces for this dish). Place pasta in a large serving bowl, mix in 3/4 of turkey sauce. Top with remaining turkey sauce and optional toppings. Makes 4–5 servings.

​

INGREDIENTS
1-ounce tequila
1/2 ounce elderflower liqueur
4 ounces hot chocolate
PREPARATION
Heat the hot chocolate until warm. Add the tequila and elderflower liqueur. Stir well. Pour into a mug and garnish with marshmallows

​It is getting quite chilly out there. There is nothing like a nutritious, delicious soup to warm your heart and bring some cozy to your dinner table, lunchtime, or even breakfast or snack (for real️❗).️ Soup makes a savory, satisfying meal, brimming with flavor and garden-fresh ingredients. It is no wonder soup has quite the reputation for being a bowl of delightful satisfaction. And satisfaction is key for weight management. Several studies have found that eating soup as a preload can decrease hunger, increase fullness, and reduce subsequent meal intake. Borrowing the “pre-game” phrase college kids use when drinking before they go out (not encouraging this here😜), but pre-gaming your meals with a cup of soup this winter may help decrease your appetite, feeling fuller with less food intake, therefore eating less at meals…hitting your weight loss or weight management goals. Sounds simple, right? Nothing is ever simple, but there are many reasons to grab a spoon this season.

What you are scooping up with your spoon from your cup or bowl of soup of course matters. For a meal, a balanced bowl can easily meet the standards of our balanced plate (50% non-starchy veggies, 25% lean protein, 25% whole grains). Going with a clear-broth-based soup, with lots of wholesome non-starchy veggies, whole grains, lean protein, and savory herbs, can bring satisfying goodness. For a pre-game cup, it may not contain the full balance of the plate as in your bowl, but including veggies and some lean protein in your cup will provide you with added fiber, vitamins, and nutrients, increasing your sense of fullness and satisfaction from your overall meal…possibly decreasing your total caloric consumption for your meal. Be sure to be mindful of sodium in store-bought or restaurant soups, and while cooking at home. Keep your daily sodium levels to less than 2,300 mg, or less than 1,500 mg if you have high blood pressure. When purchasing soups, the healthiest options contain about 350–600 milligrams of sodium per serving, but one cup of canned soup can contain 800 or more milligrams of sodium! Just be sure to check the nutrition facts label before purchasing 👀.

Soups were originally created to stretch expensive meats with economic staples such as corn, potatoes, rice, and legumes, naturally concentrating on fiber and complex carbohydrates. Our ancestors were well ahead of the health craze with their nutritious balance in soups! Staying away from the creamy soups with their added saturated fat and calories, yet enriching your meals with flavorful vegetables, herbs, spices, and full-bodied broths, you do not need any or very little sodium, to enhance the flavors. Soups could be created for a week at a time, or even frozen in single portions to consume as needed.

As we enter a new year, focus on creating nourishing, healthful, varied, and delicious meals. Soups can be a quick, easy option, providing hydration, extra fiber, loads of vitamins and nutrients, satisfying your appetite, your soul🍲.
Before we get cookin’, for an extra twist, let’s test your knowledge of various global soups (thank you Hirsch 🥰!). Here are the names of a specific soup or a stew. You have to name the country where it originated. Answers at the bottom — but don’t cheat!
​
1 Borscht
2 Miso
3 Bouillabaisse
4 Tom Yum
5 Goulash
6 Gumbo
7 Phở
8 Gazpacho

​INGREDIENTS
1/2 Tablespoon olive oil
1 yellow onion, peeled and chopped
3 bell peppers (red, yellow, orange — any color combo), chopped
2 cloves garlic, minced
1 Tablespoon curry powder
1/2 teaspoon cayenne pepper
2 (13.5-ounce) cans light coconut milk
4–5 cups vegetable broth, low sodium (*or thai coconut broth)
2 cups shredded rotisserie chicken or 2 cups cubed tofu
1/3 cup fresh cilantro, chopped, plus for garnish
1 8-ounce packages rice stick noodles
Optional toppings: fresh lime wedges, crushed peanuts, siracha

​PREPARATION
Place a large soup pot over medium heat. Add olive oil and warm 1–2 minutes. Add onion and bell peppers and cook until tender, about 6 to 8 minutes. Add garlic and stir until fragrant, about 1 minute. Add curry powder and cayenne and stir until well combined. Add coconut milk and broth and bring to a boil. Add rice stick noodles and continue to boil for 3 minutes. Lower heat to medium and add shredded chicken or tofu and cilantro, and cook until warm. Continue to add broth until a soupy, desired consistency. Garnish with cilantro and serve with optional toppings. *This soup contains less than 600 mg sodium per cup; less than 300 mg sodium per half-cup.


🎉New Year 🎉— A great time to hit the refocus button. Pick one thing to start to do different next year, and embrace your healthy energy🌈. Here are some ideas, but you do you!

Plan my meals 🍽

• Plan out my daily meals and snacks in the morning to avoid grazing all day long.
• Prepare several healthy meals on Sunday so I am prepared for the week.
• Use recipes that are freezer friendly, making bigger batches and freezing half for an easy meal in later week.
• Buy produce with a longer shelf life like apples, oranges, broccoli, carrots and kale. Any produce that looks like it may go bad soon, add to a soup or smoothie, or freeze for later.

Move more🚴🏽

• I will take a walk on my lunch break or schedule a couple of moving breaks throughout the day. And/or, walk whenever I am on the phone, inside or outside.
• Schedule daily workouts, appointments for you, with you, just like a doctor’s appointment.
• Stand more — I will stand during meetings and/or commercial breaks while watching TV.
• I will stretch for 5 minutes when I first wake up or before bed 5–6 nights per week.

Stress Management/Coping🧘🏾‍♀️

• I will meditate for 3–5 minutes when I first wake up each day.
• I will take part in activities that bring me joy — yoga, walking with a friend, cooking a balanced meal with my family or roommate, at least 4 times per week.
• I will play music during the day.
• I will write down one thing I am grateful for each day.

ANSWERS to soup quiz: 1. Borscht = Ukraine, 2. Miso = Japan, 3. Bouillabaisse = France, 4. Tom Yum = Thailand, 5. Goulash = Hungary, 6. Gumbo = United States, 7. Phở = Vietnam, 8. Gazpacho = Spain
For comments, thoughts, requests, or anything else you feel the need to share, please do: amy@rebelliousrd.com
REFERENCES:
Cassady BA, Considine RV, Mattes RD . Beverage consumption, appetite, and energy intake: what did you expect? Am J Clin Nutr 2012; 95: 587–593
https://pubmed.ncbi.nlm.nih.gov/23093339/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2128765/

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

Pharm or Farm? The farm is our pharmacy. We are always looking for what medication, supplement or vitamin we should be taking. What about which fruits and vegetables we should be eating to help us prevent heart disease, cancer, diabetes, prediabetes, and the list goes on. We are quick to take a pill, but not as quick to try to a new vegetable.
The seasonal list of fruits and vegetables is one nutrient power-packed entourage. The health benefits of pumpkins, carrots, sweet potatoes, winter squash, beets, apples, cauliflower, Brussel sprouts, broccoli and all kinds of greens, include beta-carotene (vitamin A), vitamin C, vitamin E, iron, potassium, magnesium and more. Pumpkins and carrots are filled with beta-carotene, which give them their characteristic orange color. This vitamin-stimulating antioxidant helps protect cells from aging, which in turn keeps your body and mind functioning at their peak. Do not let some of those pumpkin-crazed items on the market like pumpkin cookies, pumpkin lattes, pumpkin muffins give pumpkin a bad rap. One serving of real pumpkin contains only 30 calories, 8 grams of carbohydrate, 1 gram of fiber and a gram of protein. Similarly, carrots contain only 25 calories per serving, 6 grams of carbohydrate, 2 grams of fiber and about a half gram of protein.
The pumpkin is a very versatile fruit. That’s right — pumpkin is arguably the largest member of the fruit world. It is useful in both sweet and savory dishes. You could take an adventure in the kitchen and chop up a fresh pumpkin. However, this could take quite a while, be quite messy, and risk an injury for sure😳! My recommendation is for the 100% pure pumpkin in a can. Pureed pumpkin can easily be substituted for oil or shortening in sweet dish, or oil or cream in a savory dish.
A note on numbers ~Though at times I mention calories, fat, protein, salt, and other macro and micronutrient content, I did specifically decide not to include nutritional analysis with each recipe. Why you might ask🤨? Numbers can be confusing and misleading, causing more stress and concern than they are worth. Embrace the commonsense approach ~ Go for the plate balance of 50–25–25 (50% non-starchy veggies, 25% lean protein, 25% whole grain). Keep the numbers simple. They are easier to keep :). However, if you have a chronic illness where the numbers are key to your success, by all means, happy to help count with you!
So let’s cook up some nutrient-dense goodness, with two of our rockstar fall ingredients 🎃 🥕

INGREDIENTS
1 Tablespoon olive oil
1/4 cup scallions, sliced
1 pound fresh carrots, peeled and sliced into coins
1 1/2 teaspoons fresh ginger, minced
1/8 teaspoon cayenne pepper
1 1/2–2 teaspoons curry powder
2 cups (divided) vegetable stock, low sodium
1 cup water
1 handful cilantro sprigs
1/2 cups light coconut milk
1 teaspoon fresh lime juice
salt and freshly ground pepper to taste
Optional garnish: fresh cilantro leaves and pepitas
​

PREPARATION
Place large saucepan over medium heat. Add oil and heat for 1–2 minutes. Add scallions and sauté for about 2 minutes. Add carrots, ginger, pepper and curry powder. Stir well and cook for 3–4 minutes. Add vegetable stock, water and cilantro sprigs (yes, you are throwing in the whole sprigs!). Increase heat to high and bring to a boil. Once boiling, reduce heat to simmer, stir and cover. Simmer for 30 minutes or until carrots are soft. Remove pan from heat and cool for about 10 minutes. Using tongs, scoop out and toss cilantro sprigs.
Pour soup mixture into blender. Add coconut milk and lime juice. Place lid on blender, removing middle section. Hold a towel over top of blender to avoid any splatter and blend for about 1 minute, or until smooth. Return the soup to the saucepan and place over medium heat until warm. Season with freshly ground pepper and salt to taste. Ladle into 4 serving bowls and garnish with cilantro leaves and pepitas if desired. Makes 4 1-cup servings.
​

INGREDIENTS
1 pound whole grain pasta (or gluten-free)
1 Tablespoon plus 1 teaspoon extra virgin olive oil
4 garlic cloves, peeled and sliced
1 vidalia onion, peeled and chopped
2 red bell peppers, washed and sliced into thin 1-inch strips
1/2 pound shiitake mushrooms, washed and sliced thin
8 ounces fresh baby spinach
1 15-ounce can 100% pumpkin purée
1 1/2 cups vegetable broth, low sodium
1/2 teaspoon chili powder
1/4 teaspoon nutmeg
1/4 teaspoon red pepper flakes
1/4 teaspoon salt
freshly ground pepper to taste
1 pound sea scallops (or protein of choice)
1/2 cup nonfat Greek yogurt, plain
1/4 cup freshly grated Parmesan cheese
​

PREPARATION
Bring pot of water to boil and boil the pasta until al dente. When done, drain the pasta and return it to the pot.
In a large nonstick skillet, heat 1 tablespoon olive oil over medium-low heat. Add the garlic and onion. Sauté for 5 to 6 minutes, or until the onion is slightly browned. Add the peppers and mushrooms and continue cooking for another 5 to 6 minutes, until the peppers are soft. Stir in the spinach. Add the pumpkin purée and broth to the skillet and stir to fully combine. Add the chili powder, nutmeg, red pepper flakes, salt, and several grinds of black pepper.
Continue to cook over medium-low heat for 8–10 minutes or until thickened, stirring occasionally. While cooking, place a medium skillet over medium-high heat. Add 1 teaspoon olive oil, swirling to coat pan. Add scallops and sprinkle with freshly ground black pepper. Sauté 4–5 minutes per side. Keep warm.
Stir the Greek yogurt into pumpkin mixture until well-blended. Taste and adjust seasonings as desired. Pour the pumpkin mixture and scallops over the pasta and stir well to combine. Garnish with Parmesan cheese and freshly ground pepper. Makes 8 servings.

As summer comes to a close, and many of us get back to more intense work schedules, back to school, and back to more normal routines, it is easy to slip into cozier habits. With the cooling temperatures and earlier sunsets, often those habits include less time out of the house at night and more time on the couch. And while we are sitting on the couch, a snack sounds like a tasty idea 🤔. Sure, why not?
If you are trying to lose weight or keep up with your healthier lifestyle you adapted this summer, staying attuned to some of your cooler weather habits starts now. As they often sneak up on you, you need to have your mindset on high alert. Enjoying snacks (or wine🍷or sweets🍧) after dinner is a common behavior which many of us struggle to balance. We have very legit reasons for these snacks, which may include a long day at work, a frustrating day or moment, being bored or anxious, or an evening ritual with your significant other. Whatever the reason you are turning to food, it is a habit you want to take control of. It does not mean never, but it does mean that your health goals no longer matter just because you are not putting on a bathing suit this weekend.
For starters, if you finish dinner and grab something on your way to the couch, wait. Approximately how long does it take for your body to recognize it is full? About 20 minutes! If you grab a sweet before your butt hits the cushion, you are not giving your stomach the time it needs to tell you it is satisfied. Sensations of fullness are not immediate, thus we need to slow ourselves down so we feel full before we eat more food. Sometimes it is the most simple of habit changes that can render the biggest results. Grab a glass of water or make a cup of tea instead. It is still warm enough to go for that post dinner walk. Make a phone call, clean. Do a 5–10 minute stretching or yoga or meditation session. Distraction is an awesome tool.
Another awesome tool is to eat well. Say what? Yes, eat. Eat balanced meals throughout the day. Eating well-balanced meals throughout the day will allow you to go into your evening with a strong mindset. The less you eat or meal(s) you skipped throughout the day, the hungrier you are in the evening, and the easier it can be to justify those late-night snacks. Can you relate? Most of us have surely been there at times — whether occasionally or frequently. Eating balanced meals (50–25–25=50% non-starchy veggies, 25% lean protein, 25% whole grains), plus 1–2 produce + protein snacks when and if hungry, are key to keeping both your mind and your body satisfied. When you are satisfied, you are not looking for more.


Creating a nightly habit that helps you transition from your busy day to a relaxing night and restful sleep is key for long-term weight-management success and living a healthy lifestyle. You do deserve to enjoy the time! Just find a new or summer healthful habit that was working for you, and keep it going all year long. It is your lifestyle, your habits, your mindset.
​

Let’s embrace sweater weather 🍂 and make some balanced, bountiful plates🍽!

INGREDIENTS
1/3 cup cidar vinegar
2 Tablespoon light maple syrup
1 Tablespoon dijon mustard
2 garlic cloves, crushed
1/4 teaspoon freshly ground pepper
1/3 cup olive oil
1/3 cup vegetable brown, low sodium
Salad options: arugula with sliced apples or pears, roasted walnuts or pine nuts and/or tofu; butter lettuce with chopped red onion, blue cheese crumbles, sliced apples, roasted chicken
​

PREPARATION
In a medium bowl, whisk together all of the ingredients. Toss with your protein to marinate, or with your salad option. Store any extra in a covered container in the refrigerator up to 3 days.

INGREDIENTS
1/2 pound (or small bunch) of kale
2 teaspoons olive oil + 1 teaspoon in spray bottle
2 Tablespoons finely chopped onion
2 garlic cloves, crushed
1/4 teaspoon freshly ground pepper
1/4 teaspoon salt
1 1/2 pounds sweet potatoes, chopped into small cubes
Optional toppings: fresh thyme, balsamic glaze, nonfat Greek yogurt, low fat sour cream

PREPARATION
Wash and pat dry kale. Remove leaves from stems (my favorite tool) and discard stems. Tear or cut the leaves into 2-inch pieces. You should have about 4 cups. Set aside.
Heat olive oil in a 12-inch nonstick or cast-iron skillet over medium heat. Add onion and sauté for about 2 minutes. Add garlic and kale and continue to sauté for another 4–5 minutes, or until kale is slightly wilted and garlic is lightly browned, stirring occasionally. Place in medium bowl and set aside. Do not wash skillet!
Spray skillet generously with olive oil. Place half of the sweet potato cubes, covering the bottom of the skillet. Spray lightly with olive oil and sprinkle with half of salt and pepper. Spoon kale mixture over the potatoes, spreading evenly. Arrange the remaining sweet potatoes on top, covering mixture. Spray with olive oil, and lightly sprinkle with remaining salt and pepper. Cover with foil and place a smaller, heavy skillet or lid on top, weighing down the mixture.

Cook over medium-low heat for 30–35 minutes, checking occasionally to make sure the crispy is not burnt :). This will create a crusty potato sensation on the bottom, with tender potatoes and steamy kale on top.
​
Option to invert mixture onto serving plate, or just cut and serve from skillet. Sprinkle with some fresh thyme (or other suggested options) for a beautiful side dish, or top with any cooked meat or non-meat crumbles for a full meal.

Satisfaction => always reach for nature first!

• 🍓More produce = more vitamins, nutrients and fiber
• 🥦 More produce = more color
• 🍆More produce = more variety
• 🌶More produce = less desire for cravings
• 🥬More produce = more sustainability
• 🥕More produce = = = more satisfaction!!!

Juicy, sweet and endlessly enjoyed🍅. A true summer superstar fruit 🌟. Yes, in case you still feel the debate is unresolved, a tomato is a fruit. Botanically speaking. Why speak botanically? Just to mix things up a little :). A botanical fruit has at least one seed and grows from the flower of the plant. So, tomatoes are classified as a fruit because they contain seeds and grow from the flower of the tomato plant. Yet, if we speak in culinary terms, how fruits and vegetables are used - including their flavor profile, tomatoes are a vegetable. Culinary speaking, a vegetable usually has a tougher texture, tastes blander and often requires cooking in dishes like stews, soups, stir-fries and sauces. Whereas, a ‘fruit’ has a soft texture, tends to be either sweet or tart and is most often consumed raw or in desserts or jellies and jams. Tomatoes are not alone in their culinary confusion, as other botanical fruits culinarily considered vegetables include avocado, olives, pumpkin, cucumber and green peas. If the is-a-tomato-a-fruit-or-vegetable discussion arises again, just make it more confusing by throwing in some of these other flexible fruit-vegetables for variety.
Why does this debate even matter? Unless you are a botanist, what is most important nutritionally speaking is the nutrient make-up of a tomato. Tomatoes are a wealth of vitamin C, folate and potassium. They also contain vitamin K, vitamin E, trace elements, flavonoids, phytosterols, and several water-soluble vitamins. Tomatoes also contain phytonutrients, which are natural chemicals present in plants. “Phyto” is the Greek word for plant. These chemicals help protect plants from germs, fungi, bugs, and other threats, just as they protect humans against disease. The most abundant phytonutrient in tomatoes is carotenoid. Carotenoids create the yellow, orange, and red colors in many fruits and vegetables.
Beyond the carotenoids beautiful color creation, they are also antioxidants. As we have discussed in previous posts, antioxidants tackle harmful free radicals that damage tissues throughout your body. Lycopene is the most prominent carotenoid in tomatoes, which has been linked to many health benefits, including reducing the risk of heart disease and cancer. They are a decent source of fiber, providing about 1 1/2 grams per average-sized tomato. Tomatoes can be hydrating in the summer heat, as they are 95% water. The other 5% in your average tomato contains about 18 calories, close to a gram of protein, 4 grams of carbohydrate and negligent amount of fat. Their water and sweetness is what makes a welcome part of any summer meal or snack!
A healthy eating pattern is one that provides enough of each essential nutrient from nutrient-dense foods, contains a variety of foods from all of the basic food groups, and focuses on balancing calories consumed with calories expended to help you achieve and sustain a healthy weight~United States Department of Agriculture. Tomatoes, especially this time of year, are nutritious and delicious gift to our plates and our bodies. So let’s slice some up!

INGREDIENTS
1 pint cherry tomatoes (any color combo)
2 1/2 Tablespoons extra virgin olive oil, divided
1/2 teaspoon kosher salt
freshly ground black pepper
12 ounces Halloumi or Manchego cheese, sliced into semi-thick planks
1/2 cup fresh basil leaves, chopped
Nonstick cooking spray
PREPARATION
Spray grill topper with nonstick cooking spray. Preheat grill to 350˚to 400˚F (medium-high heat) with grill topper in place. In a medium bowl, toss the tomatoes with 2 tablespoons olive oil, salt and pepper.
Place tomatoes on grill topper and heat until tomatoes start to burst, about 5 minutes, moving around frequently while cooking. Remove from grill and place on serving plate.
Brush cheese planks with 1/2 tablespoon olive oil and season with salt and pepper. Grill about 1–2 minutes, as soon as you see grill marks on cheese, and it is starting to melt (will be real quick with Manchego). Flip to other side for another 30 seconds to 1 minute. Arrange around tomatoes on serving plate. Sprinkle with fresh basil and more pepper to taste. Serve immediately. Makes 3-4 meal servings and 5–6 appetizer servings.

INGREDIENTS
3 ears of corn, shucked
1/2 teaspoon plus 1/4 teaspoon salt
1–2 ripe peaches, sliced and chopped into small pieces
3 plum tomatoes, washed, seeded and chopped into small pieces
1/2 red onion, chopped into small pieces
1/2 teaspoon of red pepper flakes
1 1/2 Tablespoons extra virgin olive oil
3 Tablespoons red wine vinegar
1/2 Tablespoon honey
1/4 cup fresh basil leaves, chopped plus extra for garnish
freshly ground pepper and salt to taste
PREPARATION
Fill large pot about halfway with water and place over high heat. Add about a half teaspoon of salt and bring to a boil. Using tongs, drop your corn into the boiling water. Return the water to a boil, then cook your corn for 6–8 minutes, or until the corn is just tender to the touch. When the corn is cook enough to handle, carefully use a sharp knife to remove the kernels from the cob. Place in a medium-size bowl.
Add chopped peaches, tomatoes and onion to the bowl. In a separate small bowl, whisk together the red pepper flakes, olive oil, vinegar and honey. Pour over top of the corn mixture and toss well. Add basil, salt and pepper to taste. Garnish with basil. Makes 6–8 side dish servings or approximately 12 appetizer servings.

INGREDIENTS
2 red bell peppers
1 garlic clove, peeled
1/2 cup almonds, unsalted
1 6-ounce can tomato paste (or feel free to go for a freshly made purée!)
2 Tablespoons flat-leaf parsley, chopped, plus extra for garnish
1 Tablespoon sherry vinegar
1/4 cup extra virgin olive oil
1/2 cup vegetable broth, low sodium plus extra if needed
4 6-ounce salmon fillets and/or 6 portobello mushrooms
freshly ground pepper and salt to taste
PREPARATION
Preheat grill to medium-high. Place the peppers on the grill. Grill for about 10 minutes, turning occasionally until all sides are charred and the peppers are softened. Place the peppers in a bowl and cover tightly with plastic wrap. Set aside.
In a blender or food processor, add the garlic, almonds, tomato paste, parsley and vinegar. Blend until smooth and set aside.
When the peppers are cool enough to handle, remove the discard the skins. Slice each pepper in half, remove the stems and seeds and add to blender or food processor. Blend until well combined. Add the oil and blend again. Add the broth until desired consistency. Serve on top of grilled fish, chicken, veggies, pasta ~ one of the most versatile sauces to create!
Options:

• Salmon🐟: Rub fresh garlic on all sides. Season with salt and pepper. Grill for 4–5 minutes per side. Serve with sauce.
• Portobello mushrooms 🍄: Rinse and clean well. Rub with olive oil. Sprinkle with salt and pepper. Grill 3–4 minutes per side. Serve with sauce.
• Whole wheat orzo 🍚: Prepare according to package directions. Toss with sauce and top with fresh parmesan cheese.
• Purchase (or bake if you are feeling it) a grainy, crusty bread🥖. Slice and serve with sauce.

~Miles Kington, British journalist, musician and broadcaster
​For comments, thoughts, requests or anything else you feel the need to share, please do: amy@rebelliousrd.com

Being in the field of nutrition for quite a while (I would rather not say exactly how long 😉), it makes me a little loopy when someone trying to lose weight gets on the no-fruit bandwagon. Yes, they are a carbohydrate, but all plant foods are carbohydrates! Carbohydrate refers to the molecular structure that makes up most of the plant — a chain of carbons with a water molecule attached to each = hydrated carbons or carbohydrates. Grains, fruits, starchy veggies and dairy products-all carbs. Cookies, cake, ice cream-all carbs. Fruits, vegetables and whole grains are our unprocessed, natural, nutritious carbs. Fruit is also an awesome source of antioxidants, plus an excellent source of essential vitamins and minerals and high in fiber. Eating fruits and vegetables can truly reduce your risk of developing heart disease, cancer, inflammation, and diabetes. There is a lot of misinformation out there, but cutting fruit out of your daily diet has its consequences.
Let’s focus on the boatload of antioxidants present in fruit. Antioxidants play a major role in minimizing damage to cells, coming from both the food we eat and our environment. Known as free radicals or oxidants, these bad boys are natural by-products our cells create when they convert food into energy. Natural free radicals are tolerated and normal, but too many and they become your body’s environment bullies. We encounter free radicals in many aspects of our daily lives. Sunlight triggers the formation of free radicals in our skin and eyes. They are also in the food we eat and the air we breathe. Cigarette smoke, pollution, alcohol and stress can also contribute to the development of free radicals, all set to destroy your healthy cells. Antioxidants are your only defense when it comes to health of your cells. Antioxidants protect healthy cells from being “bullied” or injured.
How do we make sure we get enough antioxidant protection? By making sure we consume foods rich with antioxidants. And to help with their defensive measures, we need to try to consume the least amount of ultra-processed foods as possible. Think of your antioxidants as your shield from the bad guys. If you do not have your antioxidant shield in place, the chemicals from the environment and those ultra-processed foods are coming after your healthy cells. And yet, certain diets out there put fruit, your antioxidant treasure chest, on their do-not-eat list.
Fruits are not the only food high in antioxidants, they are just an excellent source, especially all of the berries. Vegetables, whole grains, beans, lentils, nuts and seeds also contain lots of antioxidants. If you are more of the supplement type, keep in mind that supplements can easily entice you to over-consume antioxidants. When it comes to nutrition, more is not always better. Popping a pill is not better than getting all of the benefits of a balanced diet. If you consume high-quality whole foods, including fruits, you are getting a multitude of vitamins, minerals, fiber and antioxidants. Eat the foods that love you back❤️. Let’s get fruit loopy.

INGREDIENTS
Fruit Sauce:
2 mangoes, very ripe, peeled, pits removed and cut into cubes
1–2 Tablespoons honey (taste for sweetness)
Fruit Salad:
2 cups pineapple, peeled and cubed
1 cup papaya, peeled and cubed
2 ripe peaches, pitted and cut into thin wedges
2 ripe plums, pitted and cut into thin wedges
1–2 cups any combination of blueberries, raspberries, blackberries
1 medium banana, peeled and sliced
1/2 cup fresh mint leaves, optional garnish
2 Tablespoons freshly shredded coconut, optional garnish
PREPARATION
Puree the mangoes in a blender until smooth. Press through a sieve to remove pulp. Add honey to taste.
Place all prepared fruit in a large serving bowl. Mix gently to combine. Drizzle with fruit sauce, garnish with mint leaves and/or fresh coconut.
Leftovers? For a delightful breakfast or lunch, place 1 cup fruit salad on top of 1/2–1 cup nonfat greek yogurt and top with 1–2 tablespoons low fat granola.

INGREDIENTS
1 Tablespoon olive oil
3–4 garlic cloves, crushed
freshly ground pepper
1/2 teaspoon salt
1 pound chicken breast, sliced lengthwise
1–2 cups sliced mushrooms
1/2 cup dry white wine
1/4 cup all-purpose flour
1 1/2 cups nonfat milk
1 cup + 1 Tablespoon fresh basil leaves, chopped
PREPARATION
Place a large iron skillet over medium-high heat. Add olive oil and heat one minute. Add garlic and mushrooms and sauté for 2–3 minutes. Add wine and continue to sauté for 2–3 minutes, or until wine evaporates.
Generously pepper and sprinkle salt on both sides of chicken and add to skillet. Sauté chicken for 4–5 minutes and flip. Sauté for another 4–5 minutes. Cover pan with foil for 2–3 minutes to make sure chicken is cooked through.
While chicken is cooking, combine flour and milk in a small saucepan, stirring with a whisk until smooth. Place over medium heat, stirring constantly with a whisk, until think and bubbly. Add chopped basil and blend into sauce.
Pour sauce over chicken and garnish with one tablespoon fresh basil and freshly ground black pepper. Serves 4. Suggest serving over whole wheat pasta with a fresh fruit or vegetable salad.

INGREDIENTS
2 cups strawberries, hulled, washed, halved
3/4 cup whole wheat flour
1/4 cup powdered sugar
3 tablespoons pine nuts, lightly toasted
1/8 teaspoon sea salt
2 Tablespoons chilled unsalted butter, cut into small pieces
2 Tablespoons canola oil
Nonstick cooking spray
3/4 cup granulated sugar
2 Tablespoons all-purpose flour
1/2 cup freshly squeezed lemon juice
2 large eggs + 1 large egg white
2 Tablespoons powdered sugar
PREPARATION
Preheat the oven to 350˚.
Place strawberries in a blender or food processor and purée. Set aside in a medium bowl. Add whole wheat flour, 1/4 cup powdered sugar, pine nuts and salt to the blender or food processor and 2–3 times to combine. Add the butter and canola oil and pulse another 4–5 times or until mixture is crumbly. Spray 8 x 8 baking dish with nonstick cooking spray. Add mixture from blender and press evenly to create a bottom layer in the pan. Bake for 20 minutes or until lightly browned. Remove from oven and reduce oven temperature to 325˚.
Mix granulated sugar, 2 Tablespoons flour, lemon juice, eggs and egg white into the strawberries, stirring with a whisk until smooth. Pour mixture over crust and place in oven. Bake for 20 minutes or until set. Remove from oven and cool completely. Cover and chill in the refrigerator for at least 2 hours. Sprinkle with powdered sugar and slice into 16 squares. So.Yum.

🌟🌟Other food stars (besides fruits) high in antioxidants🌟🌟

• Dark chocolate — a small square is best!
• Artichokes — steaming is the way to go!
• Beans — plus an excellent source fiber and protein!
• Beets — may also help decrease inflammation!
• Pecans — 1–2 Tablespoons is a healthy serving. Toast them to bring out more flavor for less!

Happy Summer ~ and Happy 4th of July! As July brings on some serious summer heat, we still make the move from our indoor ovens to the heat of the outdoor grills. Trying to stay cool while enjoying delicious summer fare, it is definitely a sweaty and celebratory time of the year😅. Barbecues, picnics, dining on the beach, all call for light and tasty foods, while keeping ourselves balanced, hydrated and happy.
It does not take much to get caught up in all of the well-deserved fun and excitement amongst friends and family, and put your health goals on the back burner. Of course you should be enjoying every precious moment, but you can enjoy life to the max without veering completely off your path. Sometimes just pressing pause, taking some deep breaths (instead of another glass of wine…#relatable), will keep you on track. One way to challenge yourself in the heat, when you have a spare few minutes, is to complete an exercise called the Raisin Challenge. What and why would I challenge myself with a raisin🥺?? I am well aware if you never heard of this, it sounds silly and perhaps a bit ridiculous, but it is actually really hard.
The Raisin Challenge is all about cultivating mindfulness, reducing stress, and enjoying everyday pleasures. Sounds quite fabulous, huh? There are many methods out there to help us work on increasing mindfulness. The raisin challenge or meditation helps to promote mindfulness, as well as mindful eating. Beyond making healthy food choices, it helps you to hit the refresh button on your relationship with food. It is not about one food or one beverage or one meal. It is about balancing your total food and beverage intake with your nutritional needs and physical activity, with your cravings, desires and party times🥳. Increasing your mindfulness around food and beverages, will help you find more satisfaction, with less intake. So let’s do it:
​
The Raisin “Awareness” Test: 
The suggestion is to complete the test for at least a week, but even once is a win. What was this experience like for you? Would love for you to share with me!
Mindfulness around food and drinks (and all of life’s moments) has the potential to provide you with a strong and effective tool for weight regulation and health. As all of us are often experiencing many personal challenges in our worlds, to just being more aware of your mindless environment during these heated months, will beneficial your mind, body and soul. Be strong, be mindful, absolutely have fun, with your whole self💛.
Let’s sizzle up some heat and cool down with these summer salads. They are filled with lean proteins and lots of veggies. Balance out your plate with a whole grain of your choice, to keep you satisfied and smiling in the sunshine☀️ ~

INGREDIENTS
1 Tablespoon brown sugar
1/4 teaspoon salt
1 1/2 teaspoons ground cumin
1/2 teaspoon red pepper flakes
1/2 teaspoon ground ginger
1 teaspoon paprika
1 pound chicken tenderloins, skinless, boneless (or substitute: extra firm tofu, sliced into 1-inch wide strips)
1/2 Tablespoon olive oil
3 cups spring mix salad greens
1/2 cup nonfat yogurt
1 Tablespoon honey
2 Tablespoons lime juice
1 Tablespoon water
freshly ground pepper to taste
PREPARATION
Preheat grill to 350˚to 400˚F (medium-high heat). In a small bowl, mix together the first 6 ingredients in a small bowl (brown sugar through paprika). Pour olive oil in a separate small bowl. Brush the chicken with olive oil and rub with spice mixture.
Place chicken on grill and heat 4–5 minutes per side, or until chicken in fully cooked through. Remove from grill and set aside.
Place salad greens in a large bowl. In a separate bowl, whisk together the yogurt, honey, lime juice and water. Toss with salad greens. Serve salad with chicken on top and freshly ground pepper to taste. Makes 3–4 servings.

INGREDIENTS
1 pound salmon fillets, cut into 4 equal portions
freshly ground pepper and salt
3 garlic cloves, crushed, + 1 whole clove
1/2 cup flat-leaf parsley leaves
1/2 cup dill sprigs (a few stems in the mix is fine!)
1 scallion, white part chopped into about 1/2-inch pieces
1 Tablespoon fresh lemon juice
2/3 cup buttermilk, low fat or nonfat
1 1/2 Tablespoons olive oil
6 to 7 cups shredded red and/or green cabbage (and yes, the coleslaw mix in a bag is perfect here)

PREPARATION
Preheat grill to 350˚to 400˚F (medium-high heat). Place salmon fillets on a plate, and rub the crushed garlic evenly all over the fillets. Sprinkle with pepper and salt.
Place salmon on grill and heat for 5–6 minutes per side, or until desired doneness. Remove from grill and keep warm.
Prepare the dressing by placing 1 clove of garlic, parsley, dill, scallion, lemon juice, buttermilk and olive oil in a blender and process until a smooth. Add salt and pepper to taste and blend until well-combined. (Tip: double or triple for extra).
Place shredded cabbage in a large bowl. Pour 3/4 cup of dressing on top and toss well. Place one quarter of salad on 4 separate plates. Place salmon fillet on top and drizzle with dressing and freshly ground pepper to taste. Makes 4 servings.

INGREDIENTS
2 Tablespoons chili powder
1 1/2 Tablespoons cumin
1 1/2 Tablespoons paprika
1/2 Tablespoon onion powder
1 Tablespoon garlic powder
1/8 to 1/4 teaspoon cayenne pepper — depending on your level of heat desired!
1 pound shrimp, peeled and deveined
2 red onions, sliced
4 bell peppers, any colors, seeded and sliced
1–2 Tablespoons olive oil
1 Tablespoon fresh lime juice, plus 1 lime, sliced into wedges
8 taco-size corn tortillas
Taco toppings of choice, like nonfat yogurt/sour cream, guacamole, salsa, fresh cilantro, etc.
​

PREPARATION
Preheat grill to 350˚to 400˚F (medium-high heat). In a small bowl, mix together the first 6 ingredients (chili powder through cayenne pepper). Place shrimp in a separate medium bowl and rub with 2 tablespoons of spice mixture. String shrimp on kabob skewers and set aside.
Place sliced onions and peppers in a sealable bag. Add olive oil and 2–3 tablespoons spice mixture. Seal bag and toss until evenly coated.
Place onions and peppers in a grill basket on the grill and heat for 8–10 minutes, stirring often, until tender and slightly charred. Add shrimp skewers to the grill, heating 3–4 minutes per side. Remove all from the grill, place in servings bowls and keep warm set aside.
Place 4 tortillas at a time directly onto the grill. Heat for about 45 seconds, until browned in spots. Use tongs to flip and repeat on second side. Serve tortillas with shrimp, onions, peppers and desired toppings. ~A sprinkle of fresh cilantro, a tablespoon of nonfat Greek yogurt, and a dash of fresh lime juice works well. Makes 3–4 servings.

INGREDIENTS
2 ounces green apple vodka (or any fruity flavor)
2 ounces Triple sec (OR, Blue Curaçao)
1 ounce fresh lime juice
1 Tablespoon of fresh blueberries and raspberries
6 ounces sparkling water
lemon or lime slice for garnish
PREPARATION
Fill cocktail shaker with ice. Add vodka, triple sec or Blue Curaçao and lime juice. Shake it up! Fill about a quarter of a tall 12-ounce drinking glass with crushed ice. Add your mermaid mixture and top off with sparkling water. Add fresh blueberries and raspberries on top. Garnish with a slice of lime. Sip slowly ~ cheers to you! Makes 1 serving.

When you experience the flavors of New Orleans, from the food to the music, to the culture and to the people, you just want more of all of it. And as delicious and rich as all of it is, finding a healthy way to enjoy it back home is challenging. You can crank up the jazz easily enough, but cranking out the food is more challenging.
Digging into the pleasure of the culinary gifts of New Orleans brings on unique spices, seafood, chicken, sausage, rice, vegetables and more. However, finding a healthy balance of culinary therapy and gluttony can be accomplished! The key is how much, especially when it comes to the roux and the rice.
A third cup of cooked rice is approximately 70-80 calories and 15 grams of carbohydrates. Therefore a cup of rice brings you to about 200+ calories and 45 grams of carbs. Take a moment to measure both of these portion sizes. The third cup is likely less than you are calling one serving, and one cup is likely not what you had in mind for 3 servings. But it is what it is :), so how can we work our Nola delights into a nutritionally balanced equation?
Going with less rice or removing rice completely from dishes does not change the comfort deliciousness of this spicy cuisine. Brown rice provides you with the bonus of some extra fiber and nutrients, yet you are still managing with the same portion challenge. Choosing which dish you may include the rice (it is kinda impossible not to have rice with the traditional rice and beans :)), go with less rice, or skip the rice, replacing it with extra peppers, tomatoes and onions, will create a non-carb loading experience.
The roux. There is a roux in quite a few of your traditional Cajun fare as well, which is an equal portion of a fat (usually oil or butter) and flour. It is not a lot when you break it down into servings, but it is indeed necessary for the consistency of the dishes. Just another piece of the caloric puzzle to keep in balance. I used the least amount possible in each dish, without losing any flavor.
These authentic Louisiana entrees can still take you down to Nola without having to loosen up your jeans upon your return.

INGREDIENTS
The Roux:
1 cup of all-purpose flour
2/3 cup canola oil
The Gumbo:
1 bunch celery, diced
2 green bell peppers, chopped
1 large yellow onion, diced
3 cloves garlic, minced (about 1 Tablespoon)
1 bunch fresh parsley leaves, chopped + 1 Tablespoon for garnish
2 Tablespoons Cajun seasoning
7–8 cups low sodium chicken broth (or veggie)7–8 cups low sodium chicken broth (or veggie)
1 pound chicken andouille sausage, sliced (again, can go veggie-style here)
12 cooked shrimp, jumbo size
PREPARATION
The Roux: In a large stock pot combine flour and oil. Cook over medium-low heat, stirring constantly for about 30–40 minutes. Be patient, as it should be chocolate in color and thick consistency. Set aside in pot.
The Gumbo: Place a large nonstick skillet over medium-high heat. Add the sausage and cooked until well-browned, about 6–8 minutes. Remove sausage from pan and set aside.
Add celery, peppers, onion and garlic to skillet, and continue cooking over medium-high heat until tender, about 6–7 minutes. Add cooked veggies, parsley and 6 cups of broth to the stock pot with roux. Stir well and place over medium-high heat. Bring to a boil and cook 6 minutes. Stir in cajun seasoning. Reduce heat to medium-low. Add cooked sausage and stir well. Add 0–1 more cup of broth as needed, for consistency. Adjust seasonings to taste. Serve in 12 ramekins with one jumbo shrimp and garnish with fresh parsley. Not having 12 guests tonight :)? Feel free to refrigerate for 3–4 days.

INGREDIENTS
1 Tablespoon olive oil
1 pound andouille chicken sausage (or other lean, spicy chicken sausage), sliced into thin slices
1/2 pound boneless skinless chicken breast, cut into bite-size pieces
2 Tablespoons all-purpose flour
2 Tablespoons butter
1 large onion, chopped
3 green onions, chopped
2 cloves garlic, finely minced
3 ribs celery, chopped
2 medium bell peppers (any color combo), chopped
1 teaspoon dried basil
2 teaspoons Cajun seasoning, separated
2–3 medium tomatoes, diced (about 2 cups)
3 cups low sodium chicken broth (or vegetable broth if going veggie)
1 1/2 cups long grain brown rice
Nonstick cooking spray
PREPARATION
Prepare rice according to package directions and set aside.
In a large skillet (that has a fitted lid) add the oil and place over medium high heat. Add the sliced sausage and chicken pieces and brown well for about 8 minutes, sprinkling 1 teaspoon of Cajun seasoning and making sure to brown all sides. Remove to a plate and set aside.
Add butter and flour to the pan (roux time!) and stir well, scraping up leftover brown bits from the pan. Add the onion, garlic, celery and bell peppers and saute’ for about 5–6 minutes. Add basil, teaspoon of Cajun seasoning, diced tomatoes and stir well to combine. Simmer for 2–3 minutes.
Add broth and reserved meat. Bring to a boil, cover and reduce heat to low. Simmer for about 10 minutes. Add cooked rice, stir well and simmer with lid for another 10 minutes or until broth is mostly absorbed. Remove from heat, stir to combine and cool about 5 minutes. Adjust seasonings to taste. Makes 5–6 servings.

INGREDIENTS
1 pound dried kidney beans
5–6 garlic cloves, minced (about 2 Tablespoons)
1 large yellow onion, chopped
2 bell peppers (green and red), chopped
10 cups water (6 +4)10 cups water (6 +4)
2 bay leaves
1/2 teaspoon cayenne pepper
1 teaspoon dried thyme
1/2 teaspoon dried sage
1 Tablespoon dried parsley
1 teaspoon Cajun seasoning
1 pound chicken andouille sausage, sliced (again, can go veggie-style here)
2–3 medium tomatoes, diced (about 2 cups)
2 cups long grain brown rice
Nonstick cooking spray
PREPARATION
Day 1: Rinse beans and soak in large pot of water overnight.
Day 2: Place a large nonstick skillet over medium heat and spray with cooking spray. Add onion, bell peppers, garlic and cook for 6–8 minutes, or until onions are lightly browned.
Pour beans into a colander and rinse well. Rinse the large pot and place 6 cups of water and beans back into pot. Place over high heat and add cooked veggies, bay leaves, cayenne pepper, thyme, sage, parsley and Cajun seasoning. Bring to a boil. Reduce heat to medium-low and simmer with lid for 2 1/2 hours.
Stir in sausage and continue to simmer with lid for another 30 minutes. While simmering, prepare rice according to package directions. Serve beans over cooked rice. Adjust seasonings, which may included the vinegar splash. Makes 8 side dish servings or 4–6 main dish servings.

Beans, beans, they’re good for you heart❤️, the more eat, the more you…why are they worth it ;)?? This little tune is right. Beans are good for you for many reasons:
❤️Beans are an awesome source of fiber. Why does fiber matter again? Fiber helps keep you regular and is protective against heart disease, high cholesterol, high blood pressure, and digestive illness. Remember your goal is to consume the recommended 25 to 38 grams each day.
❤️All the fiber helps keep you fuller for longer, keeping your hunger satisfied for longer, and therefore, helping you manage your total caloric intake and weight.
❤️Beans are packed with protein. A half-cup has about 7 grams per serving. This is equal to an ounce of cooked chicken, beef, pork or fish. An easy add to a salad, side dish or entree topping. Keep in mind, if most of your protein comes from plants, make sure that you mix up your sources so no essential components of protein are missing.
❤️Beans contain other nutrients we need like folate and potassium. Eating more plant-based foods (even if you’re not a vegetarian or vegan) will benefit your purse, your health and the environment.

When a fruit is shaped like a heart, could there be anything sweeter? Sweet to taste, sweet to smell, sweet to look at, sweet🍓
May is National Strawberry Month! Why should you be excited? For starters, not one, not two, but three of the latest studies on strawberries suggest they may be associated with slowing down aging of the brain, cardiovascular system and gut microbiome. #fountainofyouth. Let’s jump the fuck in :)!

• One study showed that the addition of strawberries to the diets of healthy, older adults can improve some aspects of cognition. Yes, more studies are needed to confirm this finding, but it is grand start. Another study in 2012 concluded how higher intake of flavonoids, particularly from berries, appears to reduce rates of cognitive decline in older adults
• What is that layer of cells called that is responsible for the relaxation and constriction of veins and arteries? Hint, it plays a major role in blood flow, blood pressure regulation, blood clotting, and wound healing. It is pretty darn important and goes by the name endothelium. We need our friend endothelium to stay healthy, as it does quite a bit for us. What happens when we do not protect our endothelium friend? I am sure you have heard of high total cholesterol and LDL (known as the “bad” cholesterol), which definitely are not our friends. They are known to bully or impair the function of the endothelium, as well as clog arteries, and lead to heart disease as we age. This study suggests that strawberries may improve endothelial function and should be considered a specific food to include in a heart-healthy diet for aging adults with moderately-high cholesterol. Embrace your endothelium friend and embrace your heart health. Eat some strawberries.
• In our third supportive study here, out of UCLA 💙, strawberries act as prebiotics and may increase gut bacteria associated with lean body weight, health, and longevity. There is our #fountainofyouth, again🤸🏽‍♂️!

Let’s keep this real, of course. These are initial, small studies, with some follow up studies to be completed no doubt. But if something as simple as eating strawberries on a daily basis can help delay aging of our mind and body, it is worth the hulling (removing the green stem or calyx from the strawberry).
Strawberries offer 100% of the daily value of vitamin C, as well as a source of fiber, potassium, and folic acid. 8 strawberries have less than 8g of sugar and just under 50 calories. They provide a nutrient-packed snack that may help support your health goals. They are also fun to eat and can add a tasty zing to your smoothie, salad, snack or dessert, especially while it is their season to shine!

​INGREDIENTS — dressing
1 cup nonfat greek yogurt
1/4 cup low fat buttermilk (tip: No buttermilk on hand? Pour 1/4 teaspoon lemon juice into measuring cup and pour in milk to 1/4 cup. Gently stir and let sit for 5 minutes. =buttermilk 🥛!)
2 Tablespoons rice vinegar
2 Tablespoons white miso
1 garlic clove, crushed
freshly ground pepper
INGREDIENTS — salad
3 cups spring mix, arugula, escarole (your favorite leafy mix)
1/2 cup fresh strawberries, washed and sliced thin
1–2 Tablespoons roasted almonds
1-2 Tablespoons feta cheese
freshly ground pepper
Optional protein toppings: grilled chicken, tofu, shrimp
PREPARATION
Place all of the dressing ingredients in a blender. Blend for 30 seconds. Taste and add more ground pepper as desired. Set aside.
Place salad greens in medium salad bowl. Toss with 2 tablespoons of prepared dressing. Top with strawberries, almonds, feta cheese, optional protein boost. Drizzle with and additional 1–2 teaspoons dressing and freshly ground pepper to taste. Makes one tasty lunch or dinner serving.

• *Feel free to double, triple, for more. You will have 1 1/2–2 cups of dressing leftover. Use as a marinade for chicken, fish, or keep on hand for your next salad. Lasts about 1 week in the refrigerator.

​INGREDIENTS
2 cups whole wheat flour
1 overripe banana, mashed
1 Tablespoon baking powder
1 teaspoon ground cinnamon
1 cup nonfat greek yogurt
4 ounces applesauce, unsweetened
1 egg, slightly beaten with a fork
2 cups fresh strawberries, washed, hulled
PREPARATION
Preheat oven to 400˚F. Spray muffin pan with nonstick cooking spray and set aside. Place all but two strawberries in the blender. Purée strawberries for about 30–40 seconds. They could be somewhat chunky. Slice the two extra strawberries into thin pieces each, making 12 slices in total.
In a large mixing bowl, combine flour, mashed banana, baking powder and cinnamon. In a separate medium bowl, combine yogurt, applesauce and egg. Add to large mixing bowl, along with puréed strawberries. Mix until well blended.
Fill prepared muffin cups three-quarters full. Top each one with one slice of strawberry, pushing down a touch. Bake for 20 minutes or until golden browned and toothpick test is clean. Makes 12 muffins.

INGREDIENTS
3 cups strawberries, washed, hulled and sliced
1 orange, not peeled, rinsed and sliced thin
2 limes, rinsed, sliced into wedges
2 bottles muscat wine (otherwise known as Moscato…the word Moscato is the Italian name for Muscat Blanc. Moscato is made with Muscat Blanc grapes)
crushed ice, when serving
PREPARATION
Place all of prepared fruit in large pitcher. Pour in the two bottle of wine and stir. Refrigerate for at least 2 hours. To serve, place crushed ice in wine glasses. Pour the sangria over the ice and be sure to include fruit in each glass. Makes 10 servings.

🍓🍓🍓🍓Slicing across the top to remove the strawberry’s green leaves might seem like the quickest way to get to eatin’ your strawberry, but this method causes you to waste quite a bit of this sweet fruit. Instead, insert the straw in strawberry! What? Is that really a thing? Thank you Hungry Harvest for this incredible, edible, no-waste tip, to be sure you get every single edible morsel from each strawberry:
🍓 Push a metal straw through the bottom of the strawberry.
🍓 Lightly force the straw through to remove the core and top. Pluck out any remaining leaves.
🍓 Enjoy! Your newly hulled strawberry will be a little easier to eat without the tough inner core and is perfect in baked goods, cocktails, or just as is!