Fun Healthy Cocktails

Okay so "healthy" is probably an overstatement, but it's Memorial Day weekend and let's face it you're probably going to throw back a few cocktails while grilling, boating, sunning or whatever it is you're doing to celebrate...

You work hard and deserve a little indulgence, but you don't want to look fat & bloated in your bathing suits this summer so why not opt for these lighter drink options that pack a punch without the guilt!


Blueberry Cooler:

Blueberries are an antioxidant powerhouse! A diet rich in antioxidants is important for keeping toxins & free-radicals in your body at bay. Blueberries also contain high levels Vitamin C, Vitamin E, & Fiber.

Another great thing about blueberries is that studies have shown that the anti-oxidants in them help protect the brain from oxidative stress and can help fight Alzhiemers & dementia.

Ingredients:
1 1/2 ounces blueberry-flavored vodka, like Stoli Bluberi
1/2 ounce fresh lemon juice
1/2 ounce fresh lime juice
About 2 ounces soda water
Blueberries for garnish
Fresh mint sprig for garnish (optional)

Combine vodka, lemon, & lime juice in a glass filled with ice. Mix then top with club soda, blueberries, and a mint sprig for garnish!



Cucumber Mint Cocktail

Cucumbers offer some great benefits for your skin. Its silica content is essential for keeping connective tissue such as muscles, tendons, cartilage, & bone healthy. Silica is often recommended for improving skin's complexion and overall health as well. Cucumbers also have a high water content and we all know how important staying hydrated is for your skin!

Cucumbers also are a natural diuretic. Diuretic foods aid in the elimination of waste and toxins from the body through urination. I really don't care if you think it's gross- it's a nescessary function which keeps your body clean in the long run so that makes it cool.

Ingredients:
2 English Cucumbers
Ice Cubes
1 C Loosely Packed Mint Leaves
2 Tsp Sugar
3 Tbsp Lime Juice
½ C Vodka
2 Tbsp Cointreau

1.Cut 4 thin spears from 1 cucumber, and reserve for garnish. Peel remaining cucumbers, and quarter them lengthwise. Scrape out seeds with a spoon, and discard. Coarsely chop cucumbers, then puree in a food processor until smooth. Strain through a fine sieve, pressing on solids to extract as much liquid as possible.

2.Fill a cocktail shaker with ice. Add mint, sugar, and lime juice, and shake. Add 3/4 cup cucumber juice, the vodka, and Cointreau, and shake. Strain into 4 glasses filled with ice. Garnish each cocktail with a cucumber spear.




http://www.juicing-for-health.com/cucumber-benefits.html
http://www.womenfitness.net/blueberries.html

Chipotle Shrimp Tacos with Avocado

It's Cinco de Mayo this week and that means margs & Mexican food! The only problem is so many of the Mexican dishes we cook are loaded with ingredients that are calorie dense and low in nutrients- gross.

To avoid these unhealthy traps, try inviting friends over for drinks and dinner. Make skinny margaritas and pair it with the below amazing Chipotle Shrimp Tacos with Avocado. The flavor is killer and because it's a lighter option you won't have any regrets the next day!

Avocado: Some people avoid avocados because they're high in calories but that's absurd given that they are nutritional powerhouses! Avocados are a great source of Vitamin K, Fiber, Potassium, Folate, Vitamin C, & Vitamin B6 (to name a few).

Avocados also contain oleic acid, a monosaturated fat (You know, the good kind that every body needs in moderation). Monosaturated fats help lower your LDL (bad cholesterol) and raise your HDL (good cholesterol). Monosaturated fats also lower the level of triglycerides, which is the amount of fat circulating in your blood. Another awesome benefit of oleic acid is that it aids in the absorption of fat soluble vitamins such as A, E, D, & K! All these awesome benefits, how could you not want to incorporate avocado into your diet through the below recipes :)

Enjoy!

Chipotle Shrimp Tacos

(Courtesy of Cooking Light)

2 teaspoons chili powder
1 teaspoon sugar
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/4 teaspoon ground chipotle chile powder
32 peeled and deveined large shrimp (about 1 1/2 pounds)
1 teaspoon olive oil
8 (6-inch) white corn tortillas
2 cups shredded iceberg lettuce
1 ripe avocado, peeled and cut into 16 slices
3/4 cup salsa verde
Preparation
1. Combine first 5 ingredients in a large bowl; add shrimp, tossing to coat.

2. Heat oil in a large nonstick skillet over medium-high heat. Add shrimp mixture to pan; cook 1 1/2 minutes on each side or until done. Remove from heat.

3. Heat tortillas in microwave according to package directions. Place 2 tortillas on each of 4 plates; arrange 4 shrimp on each tortilla. Top each tortilla with 1/4 cup lettuce, 2 avocado slices, and 1 1/2 tablespoons salsa.




http://www.healthdiaries.com/eatthis/10-health-benefits-of-avocados.html
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=5#healthbenefits

Marissa's Awesome Lentils

I'm lucky to have a sister who loves cooking even more than I do. She's currently attending the French Culinary Institute and has sent over some seriously inspired, health-conscious recipes. I just got the below lentil recipe from her and cannot wait to try it out! While lentils are higher on the caloric scale if you eat a lot of them, 1/2 a cup is only about 115 calories- a great side to a simple chicken dish or the perfect pairing with some broccoli. Try the below and I promise you'll be left feeling super satisfied!

Lentils: Lentils are a powerhouse when it comes to nutrients & vitamins. First off they're an excellent source of fiber which, as I mentioned in my Cherry Chocolate Chip Cookies recipe, is great for lowering overall cholesterol & also in aiding in the process of elimination.

Lentils also offer almost 90% of your RDA of folate. Why is folate important? Folate is a B Vitamin and is necessary for the formation of red blood cells as well as for the metabolism of proteins. It is especially important for pregnant women because of it's role in the formulation of genetic material in every cell in the body and it's role in the prevention of neural tube defects.

Because folate is a water soluble vitamin (Meaning it is not stored in your body it is used as needed then eliminated), it is important to make sure you continually incorporate it into your diet.

Marissa's Awesome Lentil's

1) cook and drain lentils (enough to serve 2 people)
2) put lentils back in pan and add about 1/4-1/3 cup chicken stock and 1 tbs Olive Oil
3) reduce till almost no liquid left
4) once chicken stock is reduced add 1/2 cup red wine and reduce that until no liquid is left
5) add 1 tbs plain yogurt and chopped fresh mint leaves

Season to taste with Salt & Pepper and enjoy a super satisfying side dish!

Grilled Tuna with Mango Salsa

The weather is finally starting to turn nice and the weekend is just around the corner, so break out your grills, invite some friends over and make the below vitamin & nutrient packed Tuna w/ Pineappe-Mango Salsa. With a kick from Jalepeno, the flavors are complex but the ingredient list is simple!

Pineapple: Pineapple offers a fun tropical flare to this recipe. This delicious fruit is a great source of Vitamin C to help keep your immune system health. But, even cooler Pineapple is a great source of Bromelain- an enzyme with anti-inflammatory properties- great for people dealing with Arthritis. Bromelain also aids in the digestion of protein. Good thing we're pairing this with Tuna Steaks! Another fun fact about pineapple is that it is an excellent source of manganese, a mineral important to the health of bones, skin, nails, & cartilage.

Mango: Mangoes are back in season and I'm thrilled! Mangoes are a great source of iron. If you're like me and bruise like a peach, you're not getting enough iron. Instead of turning to leafy greens to get iron, try a yummy mango! Mangoes also offer maganese & potassium which studies show help to lower blood pressure. And if you need another incentive to try out this recipe.. Mangoes are also a good source Vitamin E which has been shown to help regulate sex hormones and thereby boost sex life so why not give it a try!

Grilled Tuna with Pineapple-Mango Salsa:

Salsa:

1-2 Cups Fresh Pineapple, Diced

1 Fresh Mango, Diced

1 Jalepeno, minced (remove seeds to lessen heat or leave them in to make hotter)

1 Tbsp Lime Juice

Splash of OJ

1/4 Cup Green Bell Pepper, minced

Tuna:

4 (6-8 oz) Tuna Steaks

Salt & Pepper

Combine all Salsa ingredients & let stand at room temp for 2 hours to let flavors marry

Season Tuna Steaks w/ Salt & Pepper grill to desired degree of doneness. About 3-4 mins per side.

Top Tuna w/ Salsa Mixture & pair with a simple Spinach Salad for A killer super easy weekend dinner!

"The 3-Day Cleanse", by the founders of BluePrintCleanse® (2010).

http://www.associatedcontent.com/article/2009964/health_benefits_of_mangoes.html?cat=68

Awesome Chocolate-Cherry "Heart Smart" Cookies

It's been a while since I've posted a healthy (healthier) dessert, and trust me these cookies are outstanding. The ingredients are simple, and somehow sweets always taste so much better when you know exactly what's in them. So bake up a batch of these and bring them into the office to brighten up everyone's day, and let them know what health benefits they're getting!

Dried Cherries: First and foremost, like other fruits and veggies that are rich in color, Cherries are chock-full of antioxidants. The antioxidant that gives Cherries their deep red color is a phytonutrient called anthocyanins. These guys not only protect our cells against free radical damage, but also contribute to Cherries's awesome anti-inflammatory properties. A recent University of Michigan study revealed a cherry-enriched diet reduced inflammation markers in animals by up to 50 percent. Also, recent research links anthocyanins with reduced muscle soreness in active adults. Hi, awesome reason to incorporate cherries into your diet (Especially if you're training for any sort of race)!


Oats: We also can't talk about this recipe without mentioning the heart-healthy benefits of oats. Why are oats so great for maintaining heart health and keeping bad cholesterol (LDL) down? It's in the fiber content! Oats contain both insoluble & soluble fiber. The insoluble fiber is the kind that helps keep your digestive system regular, where as the soluble fiber plays a direct roll in maintaining cholesterol levels. Soluble fiber turns into a gel-like substance when consumed. It then traps cholestorol-laden substances (i.e. bile acids, etc) and carries them out of your system. Thus, reducing the overall absorption of cholesterol into the blood stream.

So do your heart a favor and try out these cookies! At 94 calories per cookie it's virtually guilt-free!


Chocolate-Cherry "Heart Smart" Cookies

Ingredients
1.5 ounces all-purpose flour (about 1/3 cup)
1.5 ounces whole-wheat flour (about 1/3 cup)
1 1/2 cups old-fashioned rolled oats
1 teaspoon baking soda
1/2 teaspoon salt
6 tablespoons unsalted butter
3/4 cup packed light brown sugar
1 cup dried cherries
1 teaspoon vanilla extract
1 large egg, lightly beaten
3 ounces bittersweet chocolate, coarsely chopped
Cooking spray

1. Preheat oven to 350°.

2. Weigh or lightly spoon flours into dry measuring cups; level with a knife. Combine flours and next 3 ingredients (through salt) in a large bowl; stir with a whisk.

3. Melt butter in a small saucepan over low heat. Remove from heat; add brown sugar, stirring until smooth. Add sugar mixture to flour mixture; beat with a mixer at medium speed until well blended. Add cherries, vanilla, and egg; beat until combined. Fold in chocolate. Drop dough by tablespoonfuls 2 inches apart onto baking sheets coated with cooking spray. Bake at 350° for 12 minutes. Cool on pans 3 minutes or until almost firm. Remove cookies from pans; cool on wire racks.

Quick Vegitarian Dinner in No Time

I've found myself super busy the past few weeks. Whenever this happens my eating habits seriously suffer. I have trouble eating enough food and end up consuming not-so-healthy, quick-fix options (A Luna Bar or Power Bar here or there is fine, but is not enough to suffice for a whole meal!). On Tuesday I was able to quickly throw together the below Broccoli Parm dish in no time. Not only was it perfect for my post-gym fatigue but it gave me a reason to slow down and actually enjoy a real meal :)

Broccoli: Where do I even start with this super-veggie. Broccoli packs a serious nutrient-rich punch: it's high in Vitamin C (Ounce for Ounce it has more than an orange!), Vitamin A, Folate, Vitamin K, Potassium, Manganese, B Vitamins, Protein... the list goes on further. It also has been shown to reduce the risk of certain cancers such as lung, colon, breast, ovarian, & bladder. How does it protect against these? Broccoli is rich in a phytochemicals called isothiocyanates. Research has shown that isothiocyanates stimulate the body's production of its own cancer-fighting substances called "phase two enzymes". These enzymes neutralize cancer causing free-radicals before they can damage the DNA of healthy cells.

Another cool thing about broccoli is that it contains a compound called sulforaphase which has been shown to actually boost the liver and skin cells' detoxifying abilities. And now, on top of this, new research is also coming out showing that sulforaphane can help repair sun-damaged skin cells. That's so awesome to me and makes me want to just go eat broccoli :)

Broccoli Parm

1/2 c. whole grain pasta (I like Barilla Plus for its high fiber & protein content)

1 cup chopped broccoli

1/4-1/2 c. Tomato Sauce (really whatever one you have in your pantry)

1/4 c. Shredded Mozzarella

Cook pasta according to package directions.

While pasta is cooking, place broccoli in veggie steamer, cover and cook until fork-tender.

Combine pasta, broccoli, tomato sauce in a dish top with mozzarella and place in the oven at 350 until cheese is melted.

Seriously it's that easy and it really is that satisfying, and now that you know how amazing broccoli I'm sure you're super excited to incorporate this killer ingredient into your diets too :)



http://archives.cnn.com/2000/FOOD/news/04/13/broccoli.benefits.wmd/

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=9

Great Snack Idea from Women's Health Mag

I'm always looking for healthy afternoon snacks that will give me an energy boost and steer me away from the coffee pot. I just ran accross the below Apple w/ Cinnamon Peanut Butter 'recipe' on Women's Health and am so excited to try it out! I always reach for an apple when that 4:00 energy lull stirkes, but adding Cinnamon & Peanut Butter offers such a fun way to kick it up.

This is great also if you have a workout coming up later in the afternoon. You'll get some protein and carbs in your stomach to fuel your workout and keep you on that treadmill longer!



Apples: A favorite of mine since I was a kid, apples are loaded with great health benefits. The thing that stands out the most for apples is their high fiber content. According to the USDA Center for Nutrition Policy, the avg American consumes 15 g of fiber though the RDA is 38g for men & 25g for women. Eating 1 apple a day will get you 15% of your RDA for fiber- it's so easy!
Fiber is important because it helps regulate weight and keeps your digestive system functioning optimally. There are two types of fiber & apples contain both- Soluble & Insoluble. Soluble Fiber helps maintain cholesterol & blood sugar levels while Insoluble Fiber helps with digestion and protects against colon cancer.
Apples also are rich sources for flavonoids. I know, why does that matter?... Flavonoids offer antioxidant protection from free-radicals that seek to damage cells' integrity. Other flavonoids regulate blood pressure and over production of fats in your liver cells- gross right? So grab an apple and do your body some good!

Cinnamon: The dash of cinnamon (or more if you're like me and love this spice) can help with any inflammation you might be experiencing from arthritis or even just inflammation that effects sinuses when you have a cold.

Apples w Cinnamon Peanut Butter

1 Apple cut into thick slices
1 1/2 tbsp Peanut Butter
1/2 tsp Cinnamon

In a bowl combine peanut butter & Cinnamon (you can add more or less as you like but the more you add the greater the health benefits!).
Cut apples into thick slices and serve w/ PB mixture

See super easy, super delicious, and super fast! There's no reason to not try this out :)

www.whfoods.com

Carrot Cake Pancakes for a Lazy Sunday

Today was one of those lazy Sundays for me where I took about an hour to wake up and then lazed around in my sweats relaxing for a while. It's this kind of Sunday that presents opportunity to get some friends together and make brunch... The below Carrot Cake Pancake recipe from Cooking Light is absolutely great for a lazy Sunday and because of the 2 cups of grated carrot, this proves to be a much healthier brunch option than many other breakfast options!


Carrots: This super versatile veggie offers a dense, sweet taste that allows it to seemlessly be incorporated into sweeter foods (i.e.- pancakes & other breads). Carrots are known universally for keeping your eyes healthy. How does this happen? Carrots deliver great levels of beta-carotene which the liver converts into Vitamin A when a beta-carotene source such as carrots are consumed. The Vitamin A then travels to the retina where it is converted into a pigment necessary for night vision! Kinda cool how it all breaks down :)
The carotenoids found in carrots (beta-carotene) aid in over all health outside of maintaining vision. High carotenoid intake has been linked to decreased incidence of bladder, cervix, prostate, colon, larynx, & esophagus cancers. Consuming foods rich in carotenoids (carrots, sweet potatoes...) can also protect against lung cancer.
Carrots are also high in fiber & potassium. Fiber helps manage your weight, fills you up, keeps you regular, & also promotes heart health. Potassium, fun fact, is the 3rd most abundant mineral in the body, that's great to know! Consumption helps prevent stroke, maintains level blood pressure, and aids in heart, brain & kidney function.

The below recipe is super delicious in and of itself, but now that you know why it's healthy there's really no reason to not try it out! It's Sunday Brunch, you're allowed to splurge :)

Carrot Cake Pancakes
courtesy of cookinglight.com

1 1/4 c all-purpose flour
1/4 c chopped walnuts, toasted
1 tsp ground cinnamon
1/4 tsp salt
1/8 ground nutmeg
Dash of ground cloves
Dash of ground ginger
1/4 c brown sugar
3/4 c low-fat buttermilk
1 tbsp canola oil
1 1/2 tsp vanilla extract
2 large eggs, lightly beaten
2 c finely grated carrot
Cooking spray
3 tbsp butter
2 tbsp honey

In a mixing bowl, comine Flour & next 7 ingredients (through ginger) & stir w/ a whisk. Combine 1/4 c brown sugar & next 4 ingredients (through eggs). Add sugar mixture to flour mixture, stirring just until moist. Fold in 2 cups Grated Carrot.

Heat lg nonstick skillet over medium heat. Coat pan w cooking spray. Spoon (4) 1/4 c batter mounds onto pan, spreading w a spatula. cook for 2 mins or until tops are covered w bubbles and edges look cooked. Carefully turn pancakes over, cook 1 min or until bottoms are lightly browned. Repeat w remaining pancake batter.

In a small mixing bowl combine butter and honey to serve w pancakes. (2 pancakes=315 cals)

This amazing recipe is perfect for anyone who appreciates any sort of carrot cake, zuchini bread, pumpkin pie, etc recipes because it incorporates all those great spices! That said, this one's for you SKT :)



www.whfoods.com
www.organicfacts.net

Chicken w/ Balsamic Peppers

Cooking Light comes through again with this absolutely stellar Chicken & Balsamic Peppers recipe!



The key players here are Chicken, Bell Peppers, Shallots, Balsamic, & Chicken Broth. They come together so nicely so the flavor is awesome and the calorie count is low!

Bell Peppers: I think it's starting to become clear that this ingrediant is a favorite of mine and something that I consume a lot of. Well, there's a reason for that! Bell Peppers (grab any color you want) are loaded with well over 100% of your RDA for Vitamins A & C. Vitamin A is essential for keeping your eyes, skin, & mucous membranes moist (Fight that winter dehydration!). Vitamin C not only acts an anti-oxidant in the body, protecting your cells from free-radical damage, but also assists in the production of collagen which is needed to help recover after injuries and surgery.
On top of all this Vitamin C also aids in iron absorption. If you're someone who bruises like a peach you might want to check that iron level!

Bell peppers are also a great source of Folate, Vitamin E, Potassium, & B Vitamins! Really this veggie is PACKED with nutrients :)



Chicken & Balsamic Peppers

4 Chicken Breasts
Garlic Powder (Really any chicken rub you have lying around will do to season this!)
Salt & Pepper to taste
Cooking Spray
2 cups Red Bell Pepper Julianned
2 cups Yellow Bell Pepper Julianned
1/2 cup Thinly sliced Shallots
1 1/2 tsp chopped fresh Rosemary
1 cup low sodium Chicken Broth
1-2 Tbsp Balsamic Vinegar

Season chicken w garlic power/rub/salt & pepper. Saute up in your favorite saute pan to desired degree of doneness (When I made this, we cut the chicken into thin strips so it cooked faster!). When done place on a plate and put to the side while the Pepper mixture finishes cooking.

In a separate skillet pour 1-2 tbsp into the pan and add Peppers, Shallots, & Rosemary. Saute for 4-5 mins. Stir in broth, scraping pan to release any browned bits. Reduce heat and simmer for 5 mins. Then increase heat back up to med-high and add in balsamic, salt & pepper to taste, and stir freqently for 3 mins. Top chicken with Pepper Mixture and Enjoy!! We paired this with Quinoa because that's what was available but it would go well with rice or even some aspargus on the side!



http://www.whfoods.com/

Red Thai Curry Chicken

We made the below Red Thai Curry at a dinner party this week and it was a huge success! I like to load up on Peppers & Onions and use light coconut milk to shave off calories.

Peppers: One of my personal favorites (I think I eat about 4 peppers each week!). Peppers are super high in Vitamin C & Vitamin A which are loaded with free radical fighting antioxidants!

Curry: Curry paste contains tumeric, and one of the key components in tumeric is curcumin. This awesome chemical offers a world of health benefits. Studies have been conducted with link consumption of curcumin to boosting brain function and aiding in he prevention of Alzheimer's. Tumeric, found in curry, is also found to block or shrink tumors. On top of all that, curry is also shown to help regulate blood sugar which is great for diabetics!


Red Thai Curry Chicken & Peppers

4 Chicken Breasts, cut into strips
1-2 Red Bell Peppers, julienned
1 Green Bell Pepper, julienned
1 Vidalia Onion, julienned
2-3 tbsp Red Thai Curry Paste
1 c Light Coconut Milk
1 c Chicken Stock
1 tbsp Brown Sugar

Saute chicken in a saute pan put on a plate to the side when finished. Using the same pan, coat bottom with Olive Oil and toss on Red & Green peppers 2-3 mins. Then add Onion and saute for another 8-10 mins, until the onions & peppers are tender. While the peppers & onions saute, in another sauce pan bring the coconut milk & chicken stock to a boil. Add brown sugar, and Red Thai Curry Paste, stirring until both have dissolved into the liquid. Reduce heat and simmer for about 10 mins, until the mixture has reduced by about half.
Combine the peppers and chicken in 1 pan and pour sauce over. Toss to coat.
Serve with 1 cup quinoa & enjoy!!