Chocolate Protein Shake

I love creating my own protein shakes, especially in the morning when I am always crunched for time. You can't beat the quickness factor and if you choose your ingredients wisely you have a super balanced meal that should keep you satiated and provide you with sustained energy for at least 2 1/2 to 3 hours. Everybody reacts to food in different ways, but if you find that this doesn't sustain you, brings on cravings or sends you into sleep mode, you may be lacking enough good fat, quality protein or are going too heavy on the simple carbohydrates.

As a parent of two teens I always try to lure them away from the pull of fast food and other junk that seems to be lurking around every corner - from the fast food court at the mall to the church basement at youth group events. I try to come up with recipes that are delicious, don't scream "healthy" and are suitable stand-ins for their current crap-laden faves. Hopefully with this one I will have them at "chocolate shake" without having to even go near the drive-thru.

As far as nutritionals, this recipe has far more protein than a typical fast food shake. I checked out McDonald's stats for their 16 ounce Triple Chocolate version which came in at 13 grams compared to mine which racks up 32.5 grams, coming mostly from high quality whey protein. Whey protein is loaded with amino acids which have been shown to boost mood and behavior along with the protein content which helps with focus and concentration. As far as the sugar content, which is really the "bad guy" of the equation, the fast food option rolls in at a whopping 84 grams, while mine only has a mere 2 grams. Excess sugar may lead to weight gain, fatigue, poor mood and may contribute to a myriad of other health issues. It can also bring on cravings for more of the white stuff - which may make one think that they are lacking willpower, when in fact it is just the simple logic of sugar feeding sugar. Lastly, the fat content - although the numbers aren't that far off - 14 grams in the Mickey D's, 12 in mine - it's the quality of fat. In my recipe I use coconut oil, a healthy fat which actually accelerates fat burning in the body and helps keep you satiated, is great for healing the gut and makes skin glow. Oh - and the calorie factor - mine comes in at 267 calories while McD's is a staggering 580 - both approximately the same serving size.

So, if you're looking for some quick, easy and healthy breakfast or snack options to fuel yourself or that seemingly always ravenous teen, save yourself a trip to the drive-thru and whip this up in no time in your own kitchen. Feel free to experiment and make your own combinations using nut butter in place of the coconut oil, vanilla protein powder instead of chocolate, or adding a few berries to give it a fruity flavor - the options are endless!

Chocolate Protein Shake

1 C Vanilla Almond Milk ( I use unsweetened Blue Diamond in the box)

1 scoop Jay Robb Chocolate Whey Protein Powder (smartly sweetened with stevia)

12 drops liquid stevia (I use Sweet Leaf by Wisdom Foods)

1/2 Tablespoon coconut oil ( I use Nutiva brand)

2 ounces cottage cheese ( I use half a container of the little four ounce Breakstone's lowfat

1/2 Tablespoon unsweetened cocoa powder (I use Ghiardelli)

Mix in a blender until well combined and serve. Feel free to adjust quantities to your liking, knowing that this may change the nutritional profile slightly.

Oven Baked Eggplant Chips

I am currently going through a major food craze with eggplant and it seems like I just can't get enough of this nightshade vegetable. I'm loving their starchy, potato chip like flavor, especially in this baked eggplant chip recipe. This makes a fabulous side dish with a salad or entree, a great snack fresh from the oven, or perfect as a dipper instead of the traditional carb-laden chip or cracker, making it ideal for hummus or guacamole.

Eggplant is very low in calories, coming in at a mere 27 cals per cup, offering 3 grams of fiber and plenty of amino acids which may help to control mood, cravings, depression and regulate sleep patterns. Eggplant is also low in carbohydrates - only 6 grams per cup, which is an important fact considering that if your body doesn't utilize the carbohydrates for energy, it converts the excess carbs to sugar which is stored as fat - yikes! You can read more about sugar and fat in my blog post "Fat Does Not Make You Fat". Compare those eggplant stats with an equal amount of potatoes that contain 133 calories per cup, 30 grams of carbs and 3 grams of fiber. Kinda makes me want to forgo the mashed potatoes and dive into some delicious eggplant, since for me it definitely does help to scratch that carb itch. So, check out the recipe below and discover an easy, satisfying and delish way to help you keep your calories and carbs in check, get in some essential fiber and help to pacify that nagging chip craving that many of us feel.

Oven Baked Eggplant Chips

1 medium eggplant washed and sliced into 1/8 inch rounds

olive oil

salt

• Wash eggplant and slice into rounds rather than length wise.
• Preheat oven to 400 degrees.
• Place eggplant on a large metal baking tray and brush both sides of the eggplant lightly with olive oil and sprinkle with just a touch of salt.
• Place in oven for 15-25 minutes, checking after 15 minutes.
• Eggplant will get very brown and will need to be flipped so the other side may brown as well.
• Eggplant should be crisp and very brown when done.
• Remove and place on a plate to serve - enjoy!

Homemade Frozen Yogurt Fruit Popsicles

Popsicles - the perfect treat on a hot, summer day. Their sweetness and icy coldness may be refreshing but if you take a minute to check the ingredients on the package you may be in for a surprise. Most popsicles contain a whole bunch of sugar, corn syrup, food dyes, and artificial sweeteners which may contribute to weight gain, cravings, energy slumps, behavior problems and attention/focus/concentration difficulties. You are much better off forgoing the boxed variety and making your own homemade treats, feeling confident that you are giving yourself and your family a healthy alternative. Whipping up some delicious homemade creations is alot easier than you may think and only requires a few ingredients and either a food processor or a blender, some popsicle molds and you are good to go!

Frozen Yogurt Fruit Popsicles

• 1 container (17.6 ounces) full fat plain Greek yogurt (I use Fage brand)
• 12 ounce bag organic frozen raspberries or any fruit of your choice
• 7 stevia packets I use SweetLeaf Stevia Plus by Wisdom Foods)
• 1/2 Cup organic 1/2 & 1/2

Let frozen fruit sit out on counter for an hour or so to thaw a bit. Then add fruit and yogurt to food processor or blender and combine well. Add each stevia packet one at a time, blending well after each packet. Slowly add 1/2 & 1/2 and blend well. Consistency should be thick but pourable. Carefully pour mixture into popsicle molds and freeze. Run popsicle mold under warm water to release frozen pop when ready to eat. Makes 8-12 popsicles, depending on mold used.

Image credit: http://www.thekitchn.com

Transforming the Morning Rush

Trying to get the kids ready for school and getting yourself out the door for work can be enough of a challenge, never mind making a healthy, satisfying breakfast to jump start your day. Most of us just end up grabbing a coffee drink at the local drive-thru window, which ends up wreaking havoc on our waistlines and hampers our ability to focus and concentrate because of the high amount of sugar most of these coffee concoctions contain. As I wrote about in last weeks post, "Fat Does Not Make You Fat", I discussed how controlling sugar intake can really be the driving force in weight control and many health issues. So, how can you create a quick, easy, good for you morning meal that will get you and your family out the door in record time? The solution - a delicious shake that contains protein, fruit, fiber and healthy fats to give you a natural energy boost from nutrients, not stimulants, keep you satiated and help keep blood sugar levels balanced - which is really the key to maintaining healthy body fat levels. So, here's one of my favorite adult and kid-friendly protein shake recipes that helps give me the energy to power through my morning workout and get myself, my husband and my kids going on a healthy note, really setting the tone for our day. You can either make this in a blender or use my favorite - The Cuisinart Smart Stick. Feel free to use this recipe as a base, coming up with your own favorite additions and creating your own unique signature shake. Would love to hear about what interesting combinations you come up with!

Chocolate-Banana Butter Shake

1/2 cup hormone free skim milk

1/2 cup water

1 packet SweetLeaf Stevia (optional)

1/3 piece of banana

1 scoop Colonix fiber powder (drnatura.com) - optional

1 tablespoon raw almond butter ( I use Trader Joe's brand)

1 scoop Jay Robb chocolate egg white protein powder

Mix all ingredients in blender or Cuisinart Smart Stick and enjoy!

Love in the Kitchen Latkas

If you're longing for a latka just like Bubbie used to make, look no further than this fabulous recipe by fellow blogger, Certified Nutritionist and Holistic Lifestyle Consultant, Meghan Telpner. Meghan's "baked not fried" version uses sweet potatoes instead of white potatoes, thus amping up the health content of the traditional latka, lowering the glycemic index and increasing the fiber all in one fell swoop! Whether you celebrate Hanukkah, Christmas, Kwanzaa, or Solstice, these super easy to make, " Love in the Kitchen Latkas" are sure to make your holiday extra special. Go to http://www.meghantelpnerblog.com/ to view the recipe. Photo credit to http://www.meghantelpnerblog.com.

Hop on the Holiday Trolley

Holiday Trolley 12/5 Hop on the Northborough Holiday Trolley and get in the Christmas spirit! The trolley will be making stops at local shops from 11:30 am until 5:30 pm on Saturday, December 5th. Enjoy special discounts and complimentary snacks and beverages at certain locations. Be sure to stop at the Times Square Plaza (where Romaine's Restaurant is located) and come visit me! I'll be serving up my homemade Sugar Free Spiced Pecans, refreshing drinks and quick and delicious recipes to make your meals meaningful. In case you won't be able to make this festive event, here's the Sugar Free Spiced Pecan recipe so you can make it at home. It's a quick, easy and delicious snack recipe that would make a great stocking stuffer, teacher gift or perfect nibble to serve at your next party - and it won't spike your blood sugar because it's made with the all natural sweetener, xylitol, which is made from birch trees.

Sugar Free Spiced Pecans

1/2 C xylitol (all natural sweetener made from Birch trees)

1/2 tsp cinnamon

1/4 tsp salt

1/8 tsp nutmeg

1/8 tsp ground cloves

1/8 C water

2 C pecan halves

Combine all ingredients, except pecans, in a glass bowl or large glass measuring cup. Cover bowl with wax paper and microwave for 1 1/2 minutes. Stir and microwave again for 30 seconds. Add pecans, stir well, and microwave 30 seconds more. Spread the coated pecans on wax paper and seperate with 2 forks. Cool completely. Store in a closed container in pantry.

Serious Snacking For Your Booty

Ok, you've disposed of all the lingering trick or treat booty, have already drafted next year's Halloween prenup and are ready for some serious snacking. Since eating sugar significantly lowers our white cell defenders (lymphocytes) in the blood for a period of time, which makes it more difficult to fight a nasty bug, it may be helpful to reduce your intake while all those swine-like germs are in the air. So, here's the perfect remedy to boost your immune system, get your body back on track, help stop those pesky cravings and amp up your daily fiber intake. Here's a super easy snack recipe that combines protein, fiber and healthy carbohydrates that you can enjoy making with your kids and munch on fresh out of the oven. Crunchy, tasty and totally homemade, you'll swear these little treats are some kind of nut, but they're not - they are roasted garbanzo beans, otherwise known as chick peas. So, if you are looking for a nut free snack or just want to upgrade from all the Skittles and M&M's you seem to keep gravitating towards - keep a treasure trove of these beans within easy reach and your body and your booty will thank you!

Roasted Garbanzo Beans

1 15 ounce can garbanzo beans

1 1/2 T olive oil

1/2 tsp sea salt

Preheat oven to 400 degrees. Drain beans and rinse well, then pat dry with a paper towel. Place beans on a metal sheet pan and drizzle with oil. Roll beans to coat and sprinkle with sea salt. Roast the beans for about 45 minutes, shaking the beans after 30 minutes of roasting. Continue to check beans and shake pan every few minutes until brown and crunchy - careful not to burn. Beans should not be soft in the middle. Can store leftovers in an airtight container for 1-2 weeks.

Image credit to www.egglesscooking.com check out their site for some great egg free recipes.

Don't Throw Away Those Pumpkin Seeds

Whether you're trying to watch your waistline or just trying to avoid sugar, step away from the Halloween candy and enjoy a healthy treat that you can have fun making and feel good about eating. So, don't throw away all those slimy seeds when you clean out that pumpkin this week! Scoop the whole mess into a colander and rinse under cool water, using your hands to seperate the seeds from the pumpkin fiber. Once the seeds are clean, transfer them to a bowl and toss with olive oil and salt. Arrange the seeds in an even layer on a baking sheet and bake for 10 minutes at 350 degrees. If not completely golden brown, leave them in the oven and check every minute or so until done. Full of healthy fats and protein, pumpkin seeds are great on their own for snacking, mixing into homemade granola or sprinkling on sauteed vegetables or tossing in a salad for added crunch. Pumpkin seeds have also been shown to promote prostate health and may improve arthritis.

So, when the kids are going through their loot, make sure to have your freshly roasted seeds on hand so you won't be tempted by the pull of the sugar!