Skip the sugar… make these Skinny Zucchini Banana Chocolate Chip Muffins

Related to my blog post yesterday… I was in the mood for a sweet treat. I looked at what I had in my kitchen, and staring at me were perfectly ripe (…maybe almost toooo ripe) bananas. Meanwhile, I had a few zucchinis out that I was planning to use for dinner. My sweet tooth took over and I decided to make these fabulous Skinny Zucchini Banana Chocolate Chip Muffins adapted from this recipe.

More than just satisfying my sweet tooth-- these yummy muffins are portion controlled and can freeze well. When you make them… make sure not to eat them all at one time. Leave out a few (they always taste better fresh…) and put the rest away in an air-tight container. (Out of sight) In my case… I gave them to my husband to bring to his office as his mid-afternoon snack (instead of the cookies and cakes normally found in his office pantry).

In my excitement of eating these muffins, I did not photograph them. Imagine that these are what they looked like! Seriously… they were pretty close ;)

Quinoa cakes… so yummy even the haters will snack!

Raw quinoa

By now, I’m sure you’ve heard of quinoa, even tasted it, and probably now how to pronounce it (“keen-wah”). For the last few years, it was all the rage.  In fact—2013 was deemed “The International Year of Quinoa.”

Quinoa is a gluten-free grain that is considered a “pseudo-cereal.” It’s actually from the same family of food as spinach, beets, and swiss chard—that surprised me, too! However, we consume it like a cereal grain; therefore, it is grouped with wheat, oats, barely, etc. It comes in a rainbow of colors, but the taste and nutrient profile is similar between them. (One of the differences that is important to me is that white quinoa has a fluffier feel, and black quinoa has a crunchier feel.) Quinoa can be cooked on its own (think, rice-substitute!), used as flour in recipes, or used as flakes (to replace typical oats).

Quinoa is nutrient rich—at 110 calories per half cup—it is loaded with vitamins, minerals, fiber, antioxidants, phytonutrients—all of which are very bioavailable (our bodies absorb and reap the benefits). It is high in essential amino acids (the important building blocks of protein). Unlike most grains that lack adequate amounts of amino acids (such as like lysine and isoleucine), quinoa is uniquely rich in these, making it considered a complete protein source (like animal protein). Quinoa is also rich in healthy, monounsaturated fats. Though this does increase its caloric profile, the fat is monounsaturated (healthy)—which is one of the reasons it is linked with reduced inflammation. Other research has linked quinoa with cardiovascular health and diabetes risk reduction.

Whether you eat it because it’s healthy, because you like the taste and texture, or just because someone cooks it for you—keep eating it! If you are looking to try a new recipe—I made these quinoa cakes this past weekend that were fabulous!

Food spotlight: the Pomegranate

Pomegranates, native to the Himalayas, are a somewhat mysterious fruit that has been enjoyed all over the world for centuries. Some scholars suggest that it was the pomegranate, not than the apple, that was the forbidden fruit Even ate in the Garden of Eden.

The fruit itself has red skin with a distinctive “crown” and loaded with clusters of red, sweet, juicy arils (seeds covered in flesh). It is the arils that are eaten whole or pressed for their juices. The seeds have also been pressed to make a rich, red dye. Pomegranate seeds can be added to smoothies, puddings, salads, dressings and marinades, side dishes (like Brussel sprouts!), or even ice cream.

Pomegranates are popular not only for their sweet taste but for their healthy nutrient profile and subsequent health benefits. They are low in calories, have no fat, and are loaded with vitamin C, vitamin K, potassium, copper, zinc, iron, fiber, antioxidants and polyphenols. Pomegranates may be protective because of their ability to limit oxidative stress and lipid peroxidation, a key step in the promotion of cancer and other chronic disease. In a recent review, pomegranates have been positively linked with anti-diabetic activity as a result of these protective mechanisms. Pomegranate consumption has been also linked with cardiovascular health by improving blood flow and decreasing LDL (“bad”) cholesterol formation, and with the slowing of prostate cancer advancement. More research, however, is needed to confirm these protective links.

For dessert or for your special valentine try making this antioxidant loaded Dark Chocolate and Pomegranate Bark from the New York Times.

comfort food with a twist!

Macaroni and cheese is one of my favorite comfort foods.  I don't eat it often because it is filled with... cheese... and be close to 1,000 calories and 40g of fat per serving!!

Last weekend, I tried a new recipe from Cooking Light that I highly recommend!  It uses butternut squash as that base which gives the cheese sauce a thick, creamy aspect without the added fat.  It also adds fat free Greek yogurt to give the sauce a slight tangy taste! Yum!

Butternut squash is a great vegetable- it's filled with vitamin A and C, naturally low in calories, and has no fat!!  I used a mix of part-skim cheddar and mozzarella cheese instead of the Gruyere and Parmesan! (That switch is up to you!)  This came out great- and because I substituted part-skim cheese for the suggested cheese, the added saturated fat and caloric content was significantly reduced!

Tis the season... for your sweet tooth

The New York Times has many indulgent recipes

It's here.  Holiday season.  We now have the Starbucks red cups (yayyyy!!), crowds making crossing 5th Avenue nearly impossible, tourists asking where Rockefeller Center is, and the release of Justin Beiber's Christmas Album.

I love this time of year.  It just smells good.  The chestnuts roasting outside, the cinnamon in drinks, the nutmeg in pies, the warm pumpkin glazes poured over pancakes, baked apple crisps... 

As great as the holidays are- this time of year can be treacherous for people's diets.  (Who can resist we have temptations from October 31 through December 31!!!).

Delicious blueberry pie can have close to 400 calories!

This time of year creates havoc on people's diets- from holiday parties and social events, where people eat mindlessly.  Having, just a piece or two of everything adds up!!  Cakes on average have 225 calories and 10 grams of fat per slice!  Cookies are not really any better- ranging from 50- 500 calories per cookie.  (by the way- did you know that a jumbo cookie equals TEN appropriately sized cookies!!!)