Peanut Butter Pie

Peanut Butter Cream Pie

1 – 8 oz. pkg. Cream cheese

2 c. powdered sugar

2/3 c. smooth peanut butter

2 c. Cool Whip (thawed)

1 – 9 inch graham cracker crust

½ c. Cool Whip for top of pie

¼ c. finely chopped peanuts (optional)

1. Whip cream cheese until soft & fluffy.

2. Beat in the powdered sugar & peanut butter

3. Fold whipped topping into the peanut butter mixture.

4. Pour filling into the pie shell.

5. Top with ½ c. cool whip.

6. Top with peanuts (optional).

7. Chill till firm.

The Quest

My love and I - we embark on a quest.

A quest to take our health more seriously and undo the ravages of winter hibernation.

Seriously, this winter was not kind to my body.  I had a sinus infection that lead to coughing, coughing that lead to a broken rib.  Two and a half weeks later I broke a second rib, again coughing.  If you have never suffered this injury please take a moment and give thanks...go ahead... I'll wait for you...

The only treatment for broken ribs is lying around on pain killers.  The pain was dulled so that I could breathe and continue to cough.  If I didn't cough, I would get pneumonia.  If I didn't breathe deeply I would get pneumonia.  But every time I would breathe it would move a rib, so the healing time was quite extensive.  They don't recommend wrapping broken ribs anymore either, because it restricts breathing and leads to pneumonia.  Did I mention I pulled muscles on both sides of my abdomen, again, from coughing before I broke the ribs?

Finally I am whole again!  And thanks to PCOS and 4 months of forced inactivity I am about 25 lbs heavier and lack energy pretty much all the time.  This is utterly unacceptable.

As result, we quest!!  Quest for health.  Quest for energy.  Quest for a smaller pant size!

I am quite an odd duck when it comes to weight gain.  It's all in the tummy (and arms, unfortunately).  But such is the nature of PCOS.  The insulin resistance leads to tummy fat every time.  Why my arms feel they must take their share, too, I will never understand.  So I still have great legs...I just can't find them as easily.  Haha.

Anyway, with emphasis on a high percentage of lean high protein and good fats in our diet we are changing the way we eat.

No more relying on processed, oven ready foods because I cannot stand at the stove to cook.
No more fast food 2 - 3 times a week because I cannot stand at the stove to cook.

Now I can cook again!  And I intend to use this power for good and not evil.

I find baking several boneless, skinless breasts of chicken at once very useful.  I usually do 4 - 6 at a time, sprinkled with herbs that sound good that day.  We eat 1 each at the next meal and I refrigerate the rest for quick, high protein meals over the next 2 - 4 days.  I did this Monday, and Tuesday I created the PERFECT chicken salad.

High Protein, Mayo Free Chicken Salad

• 6 oz cooked chicken breast, cubed (2 small chicken breasts)
• 1 rib of celery, chopped small
• ¼ cup walnuts, ground or chopped small
• 1 T. dried minced onion
• ½ t. garlic salt
• ¼ t. ground black pepper
• 1/8 t. salt (optional)
• 1 t. lemon juice
• ½ cup plain Greek yogurt (you will not taste the yogurt in the salad)

Combine and refrigerate 30 min.

Serve plain or in bread (whole grain, pita, croissant, etc.).

For sweet rather than savory version, omit garlic salt and add ½ cup grapes cut in halves or quarters.

You cannot taste the yogurt!  It's fantastic!

Here is one of my favorite pieces of off the wall, silly classical music set to a very cute video. Mussorgsky's "Ballet of the Unhatched Chicks" seemed like a great pairing with a chicken salad recipe, although we paired ours with cottage cheese and fruit on Tuesday.

Healthy Household - Cleaning Naturally Better

I have a hormone imbalance and allergies.  Cleaning around the house is, of course, important - but so is HOW the house is cleaned.  I have been exploring the wonderful new (to me) world of homemade cleaning recipes.  Let me assure you, these really work and cost pennies, maybe dimes, on the dollar compared to other store bought, chemical based cleaners.


My store bough laundry detergent is $5.36 for 32 loads.  My homemade laundry detergent $2.85 for 44 loads.  Seriously!!  The detergent I made works really well.  My clothes smell fresh, are very soft, and do not irritate my sensitive skin.  I even have homemade fabric softener.  I keep it in an old, empty bottle of my former store bought  fabric softener.  I like the irony and it help my DH and I remember which container it's located in.


Laundry Soap 

• 3 bars ivory soap, grated – $1.29
• 1.5 cup Borax – $0.63 (Per box - $4.00 - 9.5 cups)
• 1.5 cup Arm and Hammer Super Washing Powder – $0.66 (Per box - $3.00 - 6.875 cups)

Mix all and store in a container with a lid.
Total for one recipe = $2.85 for 44 loads
(Initial output of $8.29)


Use: 2 tablespoons per load


Don't use your food processor to grate the soap unless you have a grating disc in place.  It just makes a globby mess otherwise.  And and be careful not put the food processor or grater in your dishwasher with very much soap left on it.  You could have a foamy accident!


Fabric Softener

• 2 cups warm water
• 1 cup baking soda
• Shake well
• 1 cup white distilled vinegar

Use: 1/3 cup per load - shake before each use.
Both are suitable for sensitive skin.  The ingredients are all natural and gentle to your skin.


All Purpose Spray Cleaner


Quick and inexpensive spray clean with easy to find ingredients.  It cleaned the inside of my microwave with ease and cuts through grease with no trouble!  If you need to scour a surface, use baking soda and a spray of this cleaner.


Add the following to a spray bottle:

• 2 cups hot tap water
• 3 tablespoons Borax (shake well with water to dissolve)

Add:

• 1/2 cup vinegar
• 10 drops of your favorite essential oil. (I used 5 drops orange and 5 drops grapefruit oils.)

Shake before each use.  It works like a dream and smells delicious!

Chocolate Syrup - Dirt cheap and no evil ingredients!!

High frusctose corn syrup.  It's evil and it's in store bought chocolate syrup - oh the horror!

For more info on why HFCS poison and how it's making us all fat (or why we have to fight harder to keep from gaining weight) please visit a previous post here.

BUT no worries!!  You can make it at home and it tastes BETTER than even the most popular store bought chocolate syrup (you know the one)...and it's dirt cheap as well as easy to make, too.

Homemade Chocolate Syrup

• ½ cup cocoa powder
• 1 cup water
• 2 cups sugar
• ⅛ teaspoon salt
• ¼ teaspoon vanilla

Mix the cocoa powder and the water in a 5 quart saucepan (or larger). 

Heat and stir to dissolve the cocoa. 

Add the sugar, and stir to dissolve. 

Bring to a boil watching carefully or it will boil over and make a huge mess!

Boil for 3 minutes over medium heat.  Be careful not to let it get too hot and boil over! 

Add the salt and the vanilla. 

Let cool. 

Pour into a clean glass jar, and store in the refrigerator.  If you fill the jar or bottle while the syrup is very hot and place the lid on immediately, it will form a decent seal.

 Keeps for several months, but I seriously doubt it will around for that long. 

Makes about two cups.

The result is very rich, so I only use a teaspoons for an 80z glass of chocolate milk.

I poured the chocolate syrup into a cleaned jelly jar.  Super cute!!

Pan Roasted Broccoli

 

Broccoli for the broccoli haters.

This does not have the strong broccoli taste you may be used to - a bonus at my house.  I love broccoli!  My husband does not, unless it is drowning in cheese sauce so that it does not taste of broccoli - it just tastes like cheese.

Well step aside green beans, carrots, corn, and all other sweet and mild tasting vegetables, this is the moment for a new broccoli!

Pan Roasted Broccoli

1 tablespoon oil

3 cups fresh chopped broccoli florets (the heads of the broccoli)

3/4 cup broccoli stems (or more, according to taste)
6 tablespoons chicken stock or chicken broth (stock has a richer flavor)
1/2 teaspoon salt
1/8 teaspoon black pepper

1lbs.  Broccoli separated into small florets and sliced stems 

Directions:

1. Stir stock or broth, salt, and pepper together in small bowl, til salt dissolves.
2. In a large skillet, heat oil over medium high then add the broccoli stems in an even layer.
3. Don't stir for about two minutes until they get light browned.
4. Add the florets and toss to combine and don't stir for another two minutes, until they just begin to brown.
5. Add broth/stock and spice mixture and cover pan with lid, cooking for two minutes.
6. Uncover and cook until desired tenderness.

Family Christmas Recipies

My family bakes.  We always have.  I don't actually remember not knowing how to bake.  My mom started my younger sister and I on Christmas cookies when were 3 years old - or maybe younger!  It was a wonderful intro to the art of baking.  Mom remembers baking her first pie at nine - and I remember putting colored sugar and red hots on cut out sugar cookies practically from the cradle.  (Red Hots are small candy buttons that are flavored with cinnamon and are probably the best thing about Christmas cookies...ever!)  The other strange item we had for decorating was a small ball, kind of like a tiny pearl except it was silver.  I rarely see them these days in stores, but when I do I get excited and extremely nostalgic.  They were perfect for buttons down the front of gingerbread men and women and beautiful as reindeer eyes.

Mom has a wonderful collection of cookie cutters for the sugar cookies: bell, stars, snowman, holly leaf, Christmas tree, reindeer, two different angels, a gingerbread boy and girl, and  more I'm sure I've forgotten.

The point is that this was not just a festive holiday confection - it was a creative art!  I am a creative person by nature and this was probably on of the first outlets for this dominating aspect of my personality.

Other traditional cookies in our household include Russian Tea Cakes, Chocolate Spice Bars, and Buckeyes.

In 1993, my family hosted a Russian exchange student for almost a year.  She said she had never heard of the Russian Tea cakes or seen anything like them at home; file the cookie's name away with french fries and English muffins.  Oh, well.  They are ridiculously delicious regardless of their unknown origin.  Some say they are very similar to the Mexican Wedding Cake.  They are simple, crisp, walnutty goodness - where ever the come from.

The Chocolate Spice bar is traditionally the first Christmas treat to be baked in our home.  Not because is an out-n-out favorite, for who could choose a winner among so many amazing pastries, but because it is dead easy.  It's very much like a brownie, but with the Christmas spices cinnamon, cloves and allspice.

The Buckeye seems to be peculiar to this part of the world.  Perhaps because we are the buckeye state?  My sister lives in Wisconsin and seems to be the only one in her circle of friends and acquaintances that makes this chocolate and peanut butter delight.  Needless to say she and they are very popular and well received each holiday season.

So pick one, or two recipes and try them at your house - or be brave and try them all!  Every year I make Christmas cookies and remember the wonder of childhood.

From my family to yours - Merry Christmas!

(Btw, I will be getting around to making some of these very soon!  Check back for pictures!)

CHRISTMAS  CUT-OUT  COOKIES

Cream:   ½ c. butter

                 ½ c. shortening

                 1 ½ c. sugar

Add:        2 eggs (add one at a time, beating well after each)

                 1 t. vanilla

BEAT UNTIL  LIGHT

Dissolve: ½ t. baking soda in

                       1T. milk (use a few drops of vinegar to sour the milk)

Sift:         4 c. flour

                 ½ t. salt

Add:        cream & flour to egg mixture.

BLEND  WELL

Chill:      until very cold.

Roll:        ¼”  thick on a floured board

Cut:         into desired shapes (dip cookie cutters in flour occasionally)

Bake:      350  for 8 min.

DON’T  BROWN  THESE  COOKIES!!

CHOCOLATE  SPICE  BARS

Ingredients:

¾ c. shortening                            

1 ½ c. brown sugar                      

¾ c. flour

3 eggs                                            

1 ½ t. cinnamon

½ t. allspice

½ t. cloves

2 t. vanilla                                    

3 sq. unsweetened chocolate

(substitute: 3T. cocoa powder &1t. oil for each choc. Square)

dash salt                                             

Optional: 1c. chopped walnuts

Directions:

1.    Grease a square pan.

2.    Work shortening until soft & light (I do it all with the mixer)

3.    Add sugar gradually & continue working till creamy.

4.    Add unbeaten eggs and beat hard.

5.    Dump in vanilla, spices, salt & flour.

6.    Mix well

7.    Stir in melted chocolate & nuts.

8.    Pour into pan

9.    Bake at 375  for 25-30 min.

10. Sprinkle with a little  powdered sugar.

11. Cut while still warm.

RUSSIAN TEA CAKES

Mix:

1 c. butter

½ c. powdered sugar

1 t. vanilla

Add:

1/4 t. salt

¾ c. chopped walnuts

2 ½ c. flour.

Chill:

Roll into walnut size balls.

Bake:

At 375 for 12-14 min.

Roll in powdered sugar while still warm and again when cool.

BUCKEYES

1 ¼ lbs. powdered sugar (4 ¼ c.)

½ lbs. butter (2 sticks) (melted)

1 /12 c. peanut butter

6 oz. chocolate chips

¼ cake paraffin or shortening

  

1. Mix sugar, melted butter & peanut butter.

2. Shape into balls the size of walnuts.

3. Melt in double boiler chocolate chips & paraffin.

4. Dip balls in chocolate using a toothpick & leaving a dime size area undipped.

5. Put on waxed paper.

6. When cooled, use your finger to fill in the hole.  Sometime a drop of water helps work the peanut butter better when filling over the toothpick mark.

BBQ Chicken in a Crock Pot

BBQ done easy.  

BBQ done to perfection!

A simple recipe that takes about 5 minutes to put together.  What's better than that?

• 1 1/4 cup of your favorite barbecue sauce.  (I like Baby Ray's Original.)
• 3 Tablespoons apple cider vinegar
• 1/4 cup plus 2 Tablespoons packed brown sugar
• 8 skinless, boneless chicken thighs (frozen or thawed)

Add all to a crock pot.  Cook on low for 8 - 12 hours.  I like to put mine on right before bed and serve it for lunch.

Serves 4.

I serve it over white or brown rice with plenty of the juices.

Pan roasted broccoli is an excellent side dish to complete this meal.  Even if you are no fan of broccoli, give this recipe a try.  My husband loved it, and he's never before like broccoli unless it's drowning in cheese sauce.

Best Bean Burritos

BEST BEAN BURRITOS

This was right on the first try!  I was blown away by the balance of flavor and the rapid rate at which I was wall satisfied by this meal.  Two small burritos and I was completely full - and what's more...my husband was full after two as well!

Heat a medium skillet over medium heat.

Spray it with cooking spray and then add 1 tablespoon of oil (I use coconut oil or omega 3 enriched canola).  Add 2/3 to 3/4 cup of chopped onion.  That's about 1/3 of a decent size yellow onion.  Add 1 small can diced green chilies.  Don't try and drain them, just throw it all in. Be sure to stir this frequently, so it turns brown, but does not stick to the pan.  

Brown food, is good food!  My own personal cooking mantra.

Add to the skillet 5 dashes of Frank's Red Hot Sauce.  Note that I do not like food overly spicy.  Feel free to add more if you wish.  My husband adds more hot sauce right before he eats it.  Also add 1/2 teaspoon ground cumin. Keep stirring!!

Now add 1/2 cup of your favorite salsa; this is another place you can turn up the spice of the dish if you want to.  Just add a hotter salsa.  I used Pace picante mild.  

At this point your kitchen smells AMAZING!  Trust me!!  

When the mix is a nice medium brown color and just beginning to stick in the pan, which of course your will not allow, add one can of refried beans.  I always use fat free.  When the beans are heated through it's ready!

Before the dish is hot, go ahead and heat your tortillas.  This recipe makes 5 to 6 burritos, so heat 5 to 6 medium flour tortillas.   I prep mine in the microwave for 60 seconds on a plate paper towel.  

Fill heated tortillas with bean mix.  Optionally, you can then top with shredded cheese (cheddar, cojack, montery jack, or etc.), tomato, and sour cream.  

For a lower Glycemis Index version, just scoop up bites of the filling with celery sticks.  It's delicious!!

Recap of ingredients:

• 1 tablespoon of oil 
• 2/3 to 3/4 cup of chopped onion
• 1 small can diced green chilies
• 5 dashes of Frank's Red Hot Sauce
• 1/2 teaspoon ground cumin
• 1/2 cup of your favorite salsa
• one can of refried beans
• 6 medium flour tortillas

For your listening enjoyment, I present a group of 6 very talented young people playing a traditional Mexican folk song on guitars.  It's really quite lovely and very impressive.

Pumpkin Ice Cream - An easy autumn treat!

 PUMPKIN ICE CREAM

An easy autumn treat!

This one is a bit of a cheat, but that just makes it quick and oh, so easy.  I started with store bought ice cream!!  I know?!?!  It's genius!!  I used Breyers No Sugar Added Vanilla, but any variety of vanilla will work beautifully for you, I'm sure.  I added one scoop of canned pumpkin to 2 scoops of ice cream, sprinkled on 1/4 teaspoon of cinnamon, a dash of nutmeg, and one packet of Splenda. (You could use 2 to 3 teaspoon of sugar - whatever tastes best to you.)  I mixed it all together and added a heaping tablespoon of walnuts.  YUM!!

Feel free to experiment if you wish.  Any spices used in pumpkin pie would be marvelous.  Depending on the recipe you use, you might see ginger, allspice, or cloves in addition to cinnamon and nutmeg.  The simplest way to do it would be to use a heaping 1/4 teaspoon of "pumpkin pie spice".

I did notice that the ice cream became less firm as I mixed it with the pumpkin.  I'm sure if you mix it ahead of time it could go in the freezer to firm up again.  I'll experiment and let you know.

PUMPKIN ICE CREAM - Single serving

2 - 3" scoops of vanilla ice cream

1 - 3" scoop of canned pumpkin

1/4 teaspoon of cinnamon

A dash of nutmeg

1 packet of Splenda. (or 2 to 3 teaspoon of sugar)

OPTIONAL - dash of ginger, cloves, allspice 

OPTIONAL - 1 heaping tablespoon chopped walnuts or pecans

Mix!  Place in freezer for an hour if it's not firm enough for your liking.

Here we have an autumn tune from the NEW Loreena McKennitt album "The Wind that Shakes the Barley".  She is astonishing, as usual.

Non-Al Champagne Punch

Non-Al Champagne Punch (also called "Golden Punch")

Yields: 40 servings

INGREDIENTS (full sugar version):

• 1 (2 liter) bottles ginger ale, chilled
• 1 (46 fluid ounce) can pineapple juice, chilled
• 1 (64 fluid ounce) bottle white grape juice, chilled

DIRECTIONS:

In a large punch bowl, combine all!

INGREDIENTS (less sugar version):

• 10 (12oz) cans white grape diet rite, chilled
• 1 (46 fluid ounce) can pineapple juice, chilled

The directions are the same!

If you like, you can serve it with an easy ice ring. Just pour some of all ingredients into a bundt pan and freeze overnight. For added color, only fill the ring 1/2 full and add a dozen maraschino cherries. Once it has frozen fill the pan with more liquid and freeze again.

Another chilling option is to serve with sorbet. I love it with lime sorbet, but orange is good, too.

Gotta love it when grown-ups put on a flash mob!

Homemade Graham Crackers

These are the best graham crackers ever! 100% natural and the flavor is outstanding. They are easy to make and truly amazing.

Homemade Graham Crackers

• 1/2 cup all-purpose flour
• 1 3/4 cups whole-wheat flour
• 1/2 cup sugar
• 1 1/2 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1/2 teaspoon ground cinnamon
• 1/2 cup cold butter, cut into 1/2 inch cubes
• 2 tablespoons honey
• 2 tablespoon molasses
• 1/4 cup cold water
• 1 teaspoon vanilla extract

In a food processor, mix together the flours, sugar, baking powder, baking soda, salt, and cinnamon.

Add the cold butter and process until the mixture resembles coarse meal, about 30 seconds or so. Add the honey, molasses, water, and vanilla. Mix until the dough startes to come together in a ball, another 30 seconds.

Scrape dough out of the mixer.

Between 2 sheets of waxed or parchment paper, roll the dough 1/8-inch thick.

Chill for at least 1 hour, until firm (I chilled for several hours).

Preheat oven to 350F. Retrieve dough and roll it a bit more if it is not yet 1/8-inch thick. With a sharp knife or pizza cutter, cut into 2-inch squares. Arrange the crackers on parchment lined baking sheets. With a toothpick or fork, prick several holes in each cracker.

Bake for 15 minutes, until lightly browned at the edges. Remove from the oven and let cool on the pan.

Yield: 48 crackers

Note: If you cut the dough through but leave the squares together, you can break them up after they're baked, just like a store-bought graham!

You can also roll them into a 1/2" thick cylinder and then cut them into 1" sections for a great bit size snack.

Caleb's Boneless Buffalo Wings

These are quite frankly as close to the Applebee's hot boneless wings as I could get. Caleb loves them and even though they take time to make, they are very worth it! These are tongue numbing, scalp sweating, sinus searing deliciousness smothered in cool and tangy blue cheese sauce.

BTW, these are not low cal or low fat. The hot oil won't soak into the wings as much as you would think, but still these are eat with restraint. I don't believe in banishing any foods entirely from the diet, but have some common sense. Eat these from just time to time and with share them friends.

BONELESS BUFFALO WINGS

Core Ingredients:

- 4-5 Boneless and skinless chicken breasts

- 4-6 cups of canola oil

- 1-2 eggs

- 1 cup milk

Breading Ingredients:

- 1 cup flour

- 2 teaspoons salt

- 1/2 teaspoon black pepper

- 1/4 teaspoon cayenne pepper

- 1/4 teaspoon paprika

Sauce Ingredients:

- 12 oz. Louisiana Hot Sauce

- 6 tablespoon butter (or butter sub without trans fats)

- 3 tablespoon white vinegar

- 1 tablespoon Worcestershire sauce

- 1 1/4 teaspoon cayenne pepper

- 1/4 teaspoon garlic powder

- 1 1/4 tablespoon flour

Additional Ingredients:

- Bleu Cheese dipping sauce (see recipe below)

- 4-5 stalks of celery, sliced

Directions:

1. Combine the breading ingredients in a medium bowl or plastic bag. I prefer the plastic bag, it makes coating it a lot easier and I highly suggest doing it this way.

2. In another bowl, whisk together milk and eggs.

3. Cut the chicken into the size desired and place into the milk and egg mixture. Coat each piece well and place into the breading mixture. Again, make sure each piece is well coated and take each piece out and put them onto a plate.

4. Place the pieces into the fridge for 15 minutes and begin to work on the sauce mixture.

5. Mix all of the sauce ingredients together in a saucepan on the stove. Cook over medium to low heat. You’ll come back to this sauce in a minute, just keep an eye on it.

6. After about 5-10 minutes have elapsed, begin heating up the oil for frying. Place enough oil to cover the bottom surface of the wok or pan, and add just a little extra. To test when it’s ready, cut off a thin piece of celery, long enough that you can dip it in and hold it. The oil will bubble around it when it’s hot enough. I usually do this on a burner set to medium heat.

7. Usually once the oil is hot enough to use, the wings have been in the fridge long enough. Take them out and drop in each piece carefully so as not to splash up any hot oil!

9. Now come back to the sauce. Once everything is homogenous, add the flour to thicken the sauce. Stir frequently.

10. Keep an eye on the wings, stirring often to make sure they don’t burn. There should be enough oil to prevent any burning. However, they will begin to get crispier and this is what you want. The wings will be done once they’re golden brown. When they are, make sure you’re ready for them. Place a few paper towels on a plate to soak up the excess oil. Place the wings onto the paper towels for a couple of minutes and then put them into whatever you will be serving them in.

11. Coat the wings with as much sauce as you’d like, and if you want, set some on the side to dip into. Also, add some Bleu cheese dipping sauce or other dressing to a bowl for dipping. Place the celery alongside the wings and enjoy!!

Bleu cheese dipping sauce

1 cup mayonnaise (I love mayo made with olive oil!)

1 cup sour cream (reg., light, or fat free)

4 green onions, finely chopped or 1 teaspoon dried minced onion

2 tablespoons dried parsley

4 ounces blue cheese, crumbled

garlic salt to taste

In a medium bowl, mix mayonnaise, sour cream, green onions, dried parsley, blue cheese and garlic salt. Cover and chill in the refrigerator at least 2 hours until serving.

Snack Recipes

Strawberry Smash

130 Cal, no fat, no sugar...delicious!

• 10oz of frozen strawberries (just shy of 2 cups)
• Buy frozen strawberries, or buy fresh berries, cut off tops, wash and freeze whole
• 2 packets splenda
• 3 T. fat free whipped topping

Microwave berries for 1:30 - 2:00 minutes, just until soft enough to smash with a fork.
Smash them!
Mix in sweetener and add whipped topping.

Surprisingly satisfying and so yummy!

Old Fashioned Hot Chocolate
This hot chocolate, when combined with espresso, makes a wonderful latte!

For one:

• 1 1/3 cups milk (skim, whole, 2% - whatever!)
• 1 tablespoon unsweetened cocoa powder
• 1 tablespoon sugar or splenda
• 1/8 teaspoon vanilla extract
• Mini marshmallows or whipped cream for serving

1. Warm the milk
2. In a small saucepan over low heat, warm the milk until tiny bubbles appear around the edges of the pan. Remove from the heat.
3. Blend the cocoa
4. Put the cocoa, sugar and vanilla in a mug and stir to combine.
5. Add 1 tablespoon of the hot milk to the cocoa mixture and stir until it is smooth with no visible lumps. Ask an adult to help you pour the remaining hot milk into the mug. Stir well, top with the marshmallows or whipped cream, and serve immediately. Serves

For a crowd:

• 1 gallon milk (skim, whole, 2% - whatever!)
• 1 ½ c. unsweetened cocoa powder
• 1 ½ c. sugar or splenda
• 1 ½ teaspoon vanilla extract
• Mini marshmallows or whipped cream for serving

When adding hot milk into cocoa, add 1 ½ cup milk – slowly!

Classic Scones
Makes 12

• 1 c. + 1 T. flour
• 1 T sugar
• 1 t baking soda
• ¼ baking powder
• ¼ t salt
• ½ c plain fat free yogurt
• 1 lg egg
• 1 T butter melted and cooled

1. Preheat oven to 425 degrees. Spray baking sheet.
2. Combine flour, sugar, baking powder, baking soda, & salt. In a small bowl, mix yogurt, egg, and butter. Add to dry mix and stir until just combined.
3. On lightly floured counter, roll out ¼ inch thick circle and cut 12 wedges for scones. Dough will be sticky, but that's fine!
4. Reduce oven temp to 400 degrees. Bake until golden, 12-15 minutes.

1 scone: 64 cal, 2 g fat, 0 g fiber
1 pt. each

Mock Devonshire Cream (Mix the following)

• 3 T. Powdered Sugar (or 2 T Splenda)
• 1/4 c. Fat Free Sour Cream

Cinnamon Date Scones:
Add 2 t. cinnamon & ½ dried, chopped dates

Snacking Right Made Easy

So - ever want to have a snack, but nothing sounds good? At just 150 or 200 calories, all of these snack options sounds amazing!

After recently hearing about nutrition Professor Mark Haub's Twinkie diet (see here) I started thinking: Maybe there is something to just counting calories. Maybe it's more about what goes in than how much exercise I put out.

I still cannot bring myself to consume high fructose corn syrup, MSG, or trans fats, but this guy's cholesterol actually went down while eating junk food! It is coming to the attention of many nutritionists and doctors (you know, the "experts") that fat intake does not necessarily lead to fat stored in the body. Sugar is far more influential on ballooning hips and protruding abdomens than fat, and high cholesterol foods do not necessarily raise your cholesterol level. Not to mention that raising your good cholesterol is, well, good!

Confused yet? You have the right to be. In a day and age when there are more "health" foods, "low fat", "non fat", "reduced sugar" and "sugar free" foods on the market why is this country experiencing an obesity issue?

Ever wonder what goes into food to replace the fat and sugar that is removed? Additives may be at the root of weight gain. They can mess with you liver (a filtering organ), overwork your pancreas (type II diabetes), feed and encourage cancer cells, as well as generally confusing your body that was not designed to cope with artificial ingredients.

Want to be healthy and/or lose weight? Become a label reader and calorie counter. It's that easy.

I went to an online site (here) to figure out how many calories I should be having a day. I know It's just before the holidays, which may sound like an odd time of year to become more calorie conscience, but on Thanksgiving and Christmas Day, I shall take a holiday from this new way of eating as well. ("Diet" is just another foul, four-letter word.) Smaller portions will suffice.

I should have 1520 calories a day, while my husband should have 2100. Our meal breakdown of calories is like this:

1500/day 2100/day

160 breakfast 320 breakfast

455 lunch 682 lunch

455 dinner 455 dinner

150 snack x3 200 snack x3

To make thing s as simple as possible, I researched nutritional info on our favorite foods and made lists of snacks that will work easily for us.

(Be sure to double check the calories in the products you buy to make sure they are the same as listed below. For instance, pineapple is heavy syrup in twice the calories of pineapple in juice. Obviously, you can have more of the pineapple in juice than pineapple in heavy syrup.)

Several of these items are easy to make, see links to recipes.

Snack Options

150 calorie snacks

90 cal. granola bar, 2/3c. milk

14g almonds, 22g dried cherries

1 1/4 c. pineapple

1/2 c. fat free cottage cheese, 1/2 c. pineapple

2 hotdogs (70 cal each), no bread

1 hot dog (70 cal)w/ bread (70 cal)

28g tortilla chips, 1/4 cup. Salsa

5 stalks celery, 1 heaping c. salsa

1 apple, 1 T. peanut butter or 1 oz cheese

3 cups air popped popcorn(3T kernals), 1/2 oz cheese

2 cups air popped popcorn(2T kernals), 1 oz cheese

2 cups air popped popcorn(2T kernals), 1 apple

1/3 c. dried cherries

1 T. peanut butter, 11 baby carrots

1.5 oz cheese

1 oz cheese, 6 Toasted 12 grain crackers (40 cal)

1.5 cup grapes

3/4c NSA (no sugar added) pears, 1/2 oz cheese

3.5 oz lowfat eggnog, 3 oz skim milk

2 cups strawberry smash (-20)

1 sm baked potato (138g), 2t ICBINB light

3T chicken pate, 6 Toasted 12 grain crackers (40 cal)

2 scones, 1T Jam

16oz Non-fat Cafe Latte, 2 T sugar free whipped topping

11oz (1 1/3 c.) sugar free hot cocoa, 2 T sf whipped topping or 10 minis

5-6 strawberries 1oz dk chocolate chips, melted

3 oz tuna, 6 Toasted 12 grain crackers (40 cal)

2 low fat string cheese (75 cal)

3 laughing cow wedges, 2-3 stalks celery (-20)

1/2 c. fat free veg dip (70 cal), 16 baby carrots

6 slices turkey breast

200 calorie snacks

2 - 90 cal granola bars (-20)

25g almonds, 20 g dried cherries

1 1/2 c. pineapple

1/2 c. fat free cottage cheese, 3/4 c. pineapple

2 hotdogs(70 cal each), no bread, 1/2 oz. cheese

1 hot dog (70 cal) w/ bread, 1/2 oz. cheese

35g tortilla chips, 1/3 cup. Salsa

1 90 cal bar, 1 apple (-30)

3 cups air popped popcorn (3T kernals), 1 oz cheese

2 cups air popped popcorn(2T kernals), 1.5 oz cheese

3 cups air popped popcorn(3T kernals), 1 apple

2 T peanut butter, 1-12" stalk celery

8 Toasted 12 grain crackers (54 cal), 1.5 oz cheese

2 cups grapes

3" orange (84), 90 cal bar (-26)

1 banana (7-9 inches), 90 caloris ban

14oz (1 3/4 c.) sugar free hot cocoa, 3 T sf whipped topping or 15 minis

2 scones, 3t mock cream (2t sc, 2t p.sugar). 1T Jam

20oz Non fat Cafe Latte, 3 T sf whipped topping

8 reduced fat Ritz Crackers, 1T peanut butter (4 sandwiches)

67g raisins (about 1/2 cup)

8-9 strawberries 1.5oz dk chocolate chips, melted

21 almonds

3 laughing cow wedges, 10 Toasted 12 grain crackers (80 cal) (-15)

1 oz cheese, 3 slices turkey breast

Chicken Pate: Easy, simple, wonderful!

Tip: You can use your Thanksgiving leftover turkey instead of chicken and get a wonderful result.

• 1 1/2 cups chicken breasts, cooked,minced
• 8 ounces fat free cream cheese, softened
• 6 tablespoons onions, Chopped
• 2 tablespoons dry sherry or chicken broth
• 2 tablespoons mayonnaise (olive oil mayo is wonderful!)
• 1 tablespoon lemon juice
• 10 drops hot sauce
• 1/8 teaspoon nutmeg, ground
• 1/4 teaspoon paprika
• 1/4 teaspoon poultry seasoning
• a pinch of salt to taste

1. Process all in a food processor or electric blender until very smooth.
2. Line a 2 cup mold or bowl (or 2 one cup molds or bowls) with plastic wrap. Fill mold(s) with pate.
3. Cover and chill overnight.
4. Unmold onto a serving plate.
5. Sprinkle with paprika.
6. Garnish with parsley sprigs, if desired.
7. Serve with unsalted crackers, Melba toast rounds or crunchy vegetables such as carrots and celery sticks

Believe it or not, this recipe has only 148 calories per 1/4 cup serving. Even a large cracker can be amply spread with 1 teaspoon of pate - that's just 18 calories worth of pate!

Kinda makes you want to sing, doesn't it?

I recently served this pate at my birthday party. One guest love it so much I offer to send some home with him. He went home with a dish and a smile.

The theme of the party was "Paris" (see pictures of decor below). The song I have included is "Surrender" by Michael Buble. The very French sound of his arrangement inspired my theme.

Party Decor Pictures: (11.14.10)