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)

Baking with Pumpkin: Tea Cakes and Scones

Delightfully laced with cinnamon, these treats will not disappoint! Tea Cakes are crisp and sweet, while scones are crunch on the thin outside layer surrounding a chewy inside. With tea, coffee or cider pumpkin treats are perfection.

Pumpkin Tea Cakes

• 2 ½ c. flour

• ¼ t. salt

• 1 ½ t. cinnamon

Mix and sift. Add:

• ½ c. butter

• ½ cup pumpkin

• 1 t. Vanilla

• ¾ cup chopped walnuts

Mix all. Roll into 1” balls. Bake 375 degrees for 12-14 minutes.

Mix: ½ c. powdered sugar and 1 t. cinnamon.

Roll cooled cakes in powdered sugar and cinnamon.

Pumpkin Scones

• 1 ¾ cup flour

• 2 T. sugar

• 1 t. baking powder

• ¼ t. baking soda

• ¼ t. salt

• 1 t. cinnamon

• ½ c. pumpkin

• 1 egg

• 1 T. fat free plain yogurt

• ¼ c. chopped dates (optional)

Preheat oven to 400.

Combine flour, sugar, baking soda, baking powder, salt and cinnamon. In another bowl, combine pumpkin, egg and yogurt.

Mix all together and fold in dates.

On lightly floured surface, gently knee dough 3 – 6 times. Pat out ¾ inch flat. Cut into 2 – 3”rounds.

Arrange on a baking sheet.

Combine 1 egg white and 1 T. water. Brush egg and water over scones.

Mix 1T. sugar and ¼ t. cinnamon. Sprinkle over egg brushed scones.

Bake for 10 – 12 minutes. (Time depends on how big your scones are. Larger scones take longer to bake.)

Pumpkin Drinks: Hot, Cold or Caffeinated

It's fall! And on of my favorite things about fall is pumpkin: pie, bread, cake, candles (umm, don't eat the candles), ice cream, lattes, and whatever else comes in pumpkin flavor or scent.

Today I have devised three drink you can easily make at home with minimal effort and maximum enjoyment. Minimal guilt and maximum yum!

All drinks are made with canned pumpkin, any brand or off brand, and so are very high in fiber! So good for you. Also, each one I made was sugar free, but you can get that sugar right back in there if you choose, see options.

Pumpkin Smoothie

A frothy, cold delight! - *NEW AND IMPROVED*

• 1/4 cup pumpkin - like from a can
• 12 ice cubes
• 4 Tablespoons dry milk - skim makes it fat free!
• 3 Tablespoons Splenda (6 packets)
• 1/2 t. Molasses

(Note: You can use 3 Tablespoons of brown sugar instead of Splenda and molasses.)

• 1/2 teaspoon pumpkin pie spice
• 1/2 teaspoon cinnamon

(Note: You can use just 1 teaspoon of cinnamon if you don't have pumpkin pie spice or you can make your own pumpkin pie spice - see recipe below)

• 3/4 cup water
• 1 teaspoon vanilla

Put all ingredients in a blender and blend until ice is fully crushed.

Makes 2 - 10 oz. smoothies.

My husband said this tastes like pumpkin pie in a glass! Add whipped topping for the full effect.

Pumpkin Cream

A hot, coffee free delight!

• 1 Cup hot milk (skim, 2%, or whole. I used skim and the result was wonderful.)
• 1 heaping tablespoons pumpkin - again, from a can
• 2 Tablespoons Splenda (4 packets) or 2 Tablespoons sugar
• 1/4 teaspoon vanilla
• 1/8 teaspoon pumpkin pie spice (see recipe below) or cinnamon

Mix together in order. Great with whipped topping!

Makes 1 - 10 oz. beverage.

Pumpkin Latte

A hot, steamy espresso/coffee delight!

It's the same recipe as the "Pumpkin Cream" except that you add espresso or strong coffee.

• 1 Cup hot milk (skim, 2%, or whole. I used skim and the result was wonderful.)
• 1 heaping tablespoons pumpkin - again, from a can
• 2 Tablespoons Splenda (4 packets) or 2 Tablespoons sugar
• 1/4 teaspoon vanilla
• 1/8 teaspoon pumpkin pie spice (see recipe below) or cinnamon
• 2 - 3 oz espresso or strong coffee, depending on how much caffeine or coffee flavor you prefer.

Mix together in order.

Makes 1 - 12 to 13 oz. beverage. Mix together in order.

Pumpkin Pie Spice Recipe:

• 1/2 teaspoon cinnamon
• 1/4 teaspoon ground ginger
• 1/8 teaspoon nutmeg
• 1/8 teaspoon cloves or allspice (you choose)

Mix all. Makes 1 teaspoon pumpkin pie spice.

Whole Wheat Bread - Dangerous Preservatives

Preservatives are bad for our health. The widespread over use of preservatives is being linked left and right to many health issues, not the least of which is obesity. The FDA has okayed the use of these toxins and poisons in our foods and then turns around and makes noise about schools needing to track the ever growing BMI's of it's students. That's just wrong!

Preservatives are not natural and are not food - so why are bread manufacturers making bread with high fructose corn syrup, Citric Acid E330 or 330, Annatto Extracts, Calcium Sulfite, Caramel color, Benzoyl Peroxide, and so many more. These additives are health hazards, pure and simple.

• High fructose corn syrup (HFCC) - THE BIG OFFENDER! Nine of the twenty samples of the high fructose corn syrup in the US in 2005, when tested, did contain measurable amounts of mercury. It also causes insulin spikes, type II Diabetes, obesity, an increase in triglyceride levels, can lead to coronary artery disease or high blood pressure, and it goes directly to the liver, causing the liver to release enzymes, which instructs the body to store more fat.
• Citric Acid E330 or 330 - made using sulfuric acid, asthmatic severe reaction
• Annatto Extracts - causes hyper activity and asthmatic severe reaction
• Calcium Sulfite/Sulphite - asthmatic severe reaction
• Caramel color - causes hyper activity
• Benzoyl Peroxide - used in bleaching flour and bread enhancer agent and it can cause or feed cancer cells.
• Potassium Bromate- used in bleaching flour and it can cause or feed cancer cells.

And so the best way to have bread, a nice fiber filled and preservative/HFCC free bread is to make your own! No time? Use a bread machine.I have found several machines at garage sales for as little as $5! Making bread with a machine takes about 15 minutes of actual time work...don't believe me? Try it! You'll love it!

Country Whole Wheat Bread

MAKES 1 LOAF

Italian bakers call this bakery-style European country bread Pane (PAN-nay) Integrale, referring to the wheat flour used in the recipe.


Made in a Bread Machine

Add the ingredients in this exact order

• 1 1/3 cups cold water
• 2 tablespoons extra-virgin olive oil, plus more for greasing the mixing bowl and the baking pan
• 2 teaspoons coarse salt
• 1 teaspoon sugar
• 1 1/2 cups whole wheat flour
• 2 to 2 1/2 all-purpose flour)
• Optional: 1 T. wheat gluten
• Optional: 1 heaping T. dough enhancer
• 1 package active dry yeast

On dough machine, select "Wheat Bread" and "Dough" cycle. When machine if done (usually about 2 hours later) transfer dough into 2 one pound loaf pans or 1 two pound loaf pan. Alternatively you can make 16 - 20 dinner rolls.

If you are using loaf pans, roll dough into 1 or 2 (depending on number of pans) fat cylinders nearly as long as the pan(s) you are using. Place dough in pans and cover with a dish towel. Let rise somewhere warm for about 1 hour or until dough has doubled in size.

Preheat oven to 425 degrees F. Using a sharp knife slash the top of the loaf several times, making each cut about 1/2 inch deep. Place in the oven. For a crisp crust, spray or brush the loaves with cold water every 3 minutes for the first 9 minutes of baking. After 9 minutes, reduce the oven temperature to 375 degrees F.; lightly sprinkle the bread with additional flour, if desired. Bake about 20 minutes or until bread sounds hollow when you tap the top (if necessary, cover loosely with foil for the last 15 minutes of baking). Transfer bread to a wire rack; cool completely.

Made by hand or in a mixer with dough hook

• 1 1/3 cups warm water (105 degrees F. to 11 degrees F.)
• 1 package active dry yeast ( 1 & 3/4 teaspoon yeast)
• 2 tablespoons extra-virgin olive oil, plus more for greasing the mixing bowl and the baking pan
• 2 teaspoons coarse salt
• 1 teaspoon sugar
• 1 1/2 cups whole wheat flour
• 2 to 2 1/2 all-purpose flour
• Optional: 1 T. wheat gluten
• Optional: 1 heaping T. dough enhancer

In a large mixing bowl stir together the warm water, yeast, oil, salt, and sugar. Let the mixture stand for 5 minutes.

Using a wooden spoon, stir in the whole wheat flour, about 1/2 cup at a time. Stir in 1 1/2 cups of the all-purpose flour, a little at a time. Stir until most of the flour has been absorbed and the dough begins to form a ball.

Turn the dough out onto a lightly floured surface. Knead in enough of the remaining all-purpose flour to make a moderately stiff dough that is smooth and elastic. Shape the dough into a ball. Lightly grease a mixing bowl with olive oil. Place the dough in the bowl, turning once to grease the surface. Cover only with a damp towel; let the dough rise in a warm place until doubled in size (about 45 to 60 minutes).

Punch the dough down. Turn the dough out onto a lightly floured surface. Cover; let it rest for 10 minutes. Meanwhile, lightly grease a baking sheet. Shape the dough into an 8x4-inch oval loaf. Place on the baking sheet. Sprinkle the dough with additional flour. Cover; let the dough rise until the loaf is almost doubled in size (about 30 to 45 minutes).

Preheat oven to 425 degrees F. Using a sharp knife slash the top of the loaf several times, making each cut about 1/2 inch deep. Place in the oven. For a crisp crust, spray or brush the loaves with cold water every 3 minutes for the first 9 minutes of baking. After 9 minutes, reduce the oven temperature to 375 degrees F.; lightly sprinkle the bread with additional flour, if desired. Bake about 20 minutes or until bread sounds hollow when you tap the top (if necessary, cover loosely with foil for the last 15 minutes of baking). Transfer bread to a wire rack; cool completely.

Bread Baking Tips

• Before mixing the yeast and water, take the temperature of the water using a quick-read thermometer. The water needs to be 105 degrees F. to 115 degrees F. to activate the yeast. If the water is too hot, the yeast will die and the bread won't rise.
• Misting or brushing the crust with water creates a hard, crisp crust once the moisture dries.
• Slashing the dough adds to the character of the loaf, but it also lets the dough expand and allows the moisture under the crust to escape. Make sure your knife is very sharp so you don't tear and deflate the loaf.
• To store, let the bread cool completely and place it in an airtight container or bag. It should keep for 2 to 3 days. Don't store it in the refrigerator since this will make the bread become stale more quickly. Or, you can freeze it in a freezer bag or container for up to 3 months.

Pasta Salad

Ingredients are key to healthy eating. You can make almost dish and still eat with wellness and health in mind. No matter how unhealthy the original, most recipes can be made more healthy by tweaking the ingredients. The tricky part is mastering the art of not effecting taste and texture any more than you can help.

Fortunately, when it comes to pasta salad, this is too easy!

Pasta Salad Basics

Start with a healthy pasta. Healthy = high fiber without losing flavor or adding an odd, grainy texture. The solution is Ronzoni Smart Taste Pasta. I like to use the Rotini. Cook pasta according to package directions (8 minutes of cook time) and the drain off water. Let it sit for about 20 minutes to cool while you cup up your add-ins (see below).

Next, the dressing. I love Italian on Pasta salad! Although ranch is an acceptable alternative if you are looking for something different. I prefer to skip the preservatives in most prepared dressings, the bad fats in veggie oil and the MSG in most dry dressing mixes. (P.S. Autolyzed Yeast extract is also MSG.)

My dressing of choice is Good Seasons Italian Dressing Mix. Make it with Extra Virgin Olive Oil and you have a dressing made with GOOD FAT and no preservative. One package of dressing prepared according to the package directions is enough dressing for 1 pound of pasta plus 3 - 4 cups of additional ingredients (see options below).

To make the dressing for my pasta salad, I use Pompeian OlivExtra Plus with Omega-3 DHA. The flavor is outstanding and the health benefits are astonishing. More details here.

The vinegar of choice is red wine vinegar. I love the flavor it gives this salad. All vinegars are helpful for keeping cholesterol, triglyceride levels and blood pressure levels in check. They also lower glucose and insulin response and to decrease the diabetic's sensitivity to carbohydrates and starch. They may also be beneficial in fighting infection.

Another vinegar that is wonderful with this dressing is apple cider vinegar.

Additional, healthy add-ins:

• Chopped Tomato (Roma is best because it is firm, but any will work.)
• Sliced Olives, - green, black, or both
• Diced fresh peppers - red, yellow, green
• Turkey pepperoni or diced turkey ham (2 - 3 oz per 1 pound of pasta)
• Reduced fat or fat free cheeses (6 - 8 oz): cheddar, Monterrey jack, mozzarella, Parmesan, or whatever you like best
• 2 - 3 tablespoon real bacon bits (which is surprisingly lean)
• 1 tablespoons total of any or all of the following:Italian seasoning, basil, parsley

Mix all and refrigerate for about 4 hours to allow the flavors to meld together.

Now that's something to sing about!

"Funiculì, Funiculà"

"Funiculì, Funiculà" is a famous song written by Italian journalist Peppino Turco and set to music by Italian composer Luigi Denza in 1880.

Here sung by a varied selection of veggies in a Classy Songs with Larry segment - what could be more appropriate to go with pasta salad?