Coconut Water Craze

On store shelves for a few years now, coconut water has developed quite a following as the "perfect all-natural sports drink." We're used to some pretty over-the-top marketing ploys in the health and fitness market, but this claim actually has some truth to it. Here's why:

• Like other sports drinks (i.e. Gatorade), coconut water contains electrolytes, which your body needs to replenish as you sweat them out to prevent muscle cramping and dangerous dehydration. 
• Coconut water also contains carbohydrates, which are necessary to consume if you are doing one hour or more of high-intensity exercise, like running. 
• Unlike other sports drinks, coconut water is natural. It contains these fitness-focused nutrients without the artificial stuff. 

In addition to serving as a sports drink, coconut water is also a great choice for a lower-calorie substitute for juice or a low sodium cooking alternative. Give these quick and easy recipes a try:

• Smoothie: Blend 1 cup frozen fruit + 1/2 cup low-fat Greek yogurt + 1/2 cup coconut water. Perfect breakfast for the summer heat! 

• Coconut rice: (makes 4 servings) Boil 2 cups coconut water in small heavy saucepan. Add 1 cup brown rice, cover, and reduce heat to simmer for 45 minutes or until all liquid is absorbed. The coconut water gives the rice a slightly sweet flavor--perfect stir fry accompaniment! 

Refrigerator Clean-Out Idea: Rice Salad

Grain salads are easy to prepare and a fast, one-dish lunch if you add the right stuff. Check out below how I cleaned out my fridge and pantry to make a healthy lunch for the next couple days. 

The simple recipe (and what I used) 

Cooked whole grain (brown rice and leftover corn) 

Protein (leftover canned chickpeas and chopped, cooked uncured bacon) 

Vegetables (red and green bell peppers, finely chopped)

Dressing of sorts (Dijon mustard + Red wine vinegar + tabasco + salt/pepper + carraway seeds--poured on while rice was still hot)

Salsa 3 Ways!

Salsa is a great party pairing to delicious cocktails. Skip the jarred stuff and impress guests with a fresh batch of your own--it's quick, easy, and better tasting especially with summer produce! Try any of the three variations below, or use the STARTER and get creative with your own add-ins!

START WITH:
3/4 cup finely chopped onion
1-2 minced jalepeno peppers (depends on how spicy you like it!)
1 clove garlic, minced
Juice of 1 lime
Salt & Pepper

ADD-IN #1: Mango-Avocado

1 mango, diced
2 avocados, diced1 Tbs red wine vinegar1/4 cup chopped cilantro






ADD-IN #2: Peach and Heirloom Tomato
3 Peaches, diced
1 large heirloom tomato
1/4 cup chopped cilantro
2 Tbs chopped fresh mint
Juice of 1/2 lemon

ADD-IN #3: Blueberry!
1 cups fresh blueberries, chopped
1/2 cup whole fresh blueberries
1  bell pepper (red, yellow or orange)
1 Tbs fresh ginger, grated
2 Tbs fresh cilantro

Black Bean Burgers

For the sworn uncompromised meat-lover, this simple solution is sure to satisfy! Try it paired with some sweet potato oven “fries” and corn on the cob on the side for a hearty meal.

Serves 4 (8 burgers total)

Prep time: 15 minutes

Total time: 45 minutes

Ingredients

¼ cup oats

8.5 oz can black beans (no salt added)

1 jalapeno pepper, chopped

1 clove garlic, minced

1 egg

1 tsp salt

1 tsp pepper

½ tsp chili powder

2 Tbs olive oil

Optional serving suggestions:

Salsa

Caramelized onions

Avocado slices

Whole wheat English muffins or hamburger rolls

1. In food processor, pulse oats until finely ground. Remove from food processor and set aside.
2. Pulse beans in food processor with jalapeño and garlic until well mixed. Mix spices in bowl with oats. Add in along with egg and pulse until well mixed.
3. Refrigerate mixture for 30 minutes.  (This is a great time to start making some sweet potato fries and/or corn  to accompany)
4. Remove mixture from refrigerator and form patties using about ½ cup mixture per patty.
5. Heat 1 Tbs olive oil in large skillet and cook patties until 1 side is browned, then flip. Once both sides are browned and mixture is warmed through, transfer patties to a plate. Repeat this step using remaining tablespoon of olive oil and rest of patties.
6. Serve with optional toppings. 

3 X 3-Ingredient Party Apps

Throw these together in a breeze at your next get-together.

1. Dates + pecans + Parm: Split dates and take out pit. Stick pecan and shard of Parmesan cheese inside. Pair it with a glass of Cab.

2. Endive + Goat Cheese + Toasted Pine nuts: Spread goat cheese in endive leaves and sprinkle toasted pine nuts on top. Pair it with some Cava Brut. 

3. Whole wheat pita + Avocado + Lime juice: Toast pita and cut into triangles. Top each triangle with a slice of avocado, squeeze of lime juice (and sprinkle of sea salt if you want!) Pair it with a Skinny Tom Collins. 

Skinny Cocktails

Bethenny Frenkel may have coined the "Skinny Girl Margarita," but you can blend your own lower-sugar concoctions. Try these tips/recipes for some summer bevs that will help you cut the calories and hangover!

• Tip: Use club soda with a splash of fruit juice or citrus as a mixer instead of a regular soda like sprite. Try a GREYHOUND REMIX: 1 part gin + 3 parts club soda + 1 part grapefruit juice
• Tip: Add a little Splenda, Agave nectar, or honey instead of loading a drink with simple syrup. Try a TOM COLLINS REMIX: 1 part gin + 1 part club soda + 1 part fresh squeezed lemon juice + tsp agave, honey, or splenda. 
• Tip: Avoid sugar-loaded "specialty" martinis served at restaurants. Order a COSMO REMIX: ask for a "vodka and soda with a splash of cran and lime wedge." Or make it yourself at home: 1 part vodka + 3 parts soda + 1 part cranberry juice + squeezed limed wedge. 

The Salad Whisperer

Others have marveled at my ability to toss together the perfect combo--into tupperware for midday lunch or for the perfect start to a dinner party. I am here to lead you to the promised land, away from the boredom and hunger. To a place where you can speak veg and inspire others through the perfect green salad.

Rules of The Salad Whisperer:

• Fresh, tasty greens. This is not a taco, and therefore not time for iceberg. 
• Varied vegetable consistency: carrot/raw zucchini peels, roasted cauliflower/peppers, caramelized onions, julienned peppers...
• Protein: egg, beans, nuts, meat

And the real, final secret is HOMEMADE SALAD DRESSING. The bottled stuff's for posers.  

"Kid" Food=Dietician's Dream

The peanut butter sandwich, when made well, can pack a healthy lunchtime punch. Make it with:

• 2 slices whole grain bread
• 1.5 Tbs natural peanut butter (size of a walnut)
• 1/2 sliced banana (save the other for tomorrow's breakfast)
• sprinkle of cinnamon (optional)

You're looking at about 350 calories, 12g healthy fats, 50g carbs, and 10g protein. It's delicious, nutritious, filling, and packs quickly for a day at the office, school, or travel. Pair it with carrot sticks for a real brown-bag lunch throwback. 

Weekend Brunch Make-Over--Whole Wheat Blueberry Oatmeal Pancakes

Seeing as it's FridayFridayFriday, thought I'd share my healthy, delicious pancake recipe. And since you're being so good on a weekend morning, I advise that you serve 'em with a mimosa.

Whole Wheat Blueberry Oatmeal Pancakes

Ingredients

1/2 Tbs butter, melted

2/3 c. skim milk

1 egg white

1 c. blueberries

1/4 c. rolled oats

1/2 c. whole wheat flour

1/2 tbsp. baking powder

1/8 tsp. salt

1 tbsp. sugar

Optional Serving Suggestions:

FAGE Greek yogurt

Extra blueberries

Honey

 In small bowl combine milk, egg white and berries with butter. In separate bowl combine dry ingredients; mix well, add milk mixture to dry ingredients; mix well. Lightly coat a non-stick skillet with cooking spray. Pour 1/4 cup batter on hot skillet. Cook until bubbles; turn. Serve with a dollop of FAJE Greek Yogurt, extra blueberries and a drizzle of honey!

Homemade TV dinner

Making ahead and storing in tupperware in the freezer makes for a delicious, re-heatable, lower sodium choice. Cooking up a storm is also a great way to spend a rainy last night in LA with the boyf. I'm leaving him with a freezer full of Elie Krieger's Better Beef Lasagna and my own Low-fat White Chicken Chili (and some Anchor Steam.) Off to NYC to accept my girlfriend of the year award...

Low Fat White Chicken Chili

Prep Time: 15 minutes

Total Time: 45 minutes

Serves 8

Ingredients:

1 Tablespoon olive oil

2 large red or green bell peppers, seeded and chopped

2 large onions, chopped

2 cloves garlic, minced

2 teaspoons minced ginger

2 Jalapeno chilies, minced

1 teaspoon dried thyme leaves

1 teaspoon dried oregano leaves

1 pound boneless, skinless chicken breast, cubed (3/4-inch cubes)

2 cups low sodium chicken stock

2 (15-ounce) cans great northern or cannellini beans, rinsed and drained

Salt and fresh ground black pepper, to taste

Salsa Verde (optional)

Fat-free sour cream or nonfat greek yogurt (optional)

In a large saucepan over medium heat, heat oil. Add peppers, onions, garlic, ginger, chilies, thyme, and oregano and saute 8 minutes until tender. Add chicken and saute 5 minutes.

Add chicken broth and beans to saucepan; heat to boiling. Reduce heat and simmer, uncovered, 10 minutes until chicken is tender. Season with salt and pepper. Serve with dollop of salsa verde and sour cream or yogurt.