Apple Sauce 101

Perhaps you decided to embark on an outdoorsy, family adventure this month and have already headed out to the nearest orchard, enjoyed the beautiful fall weather and picked some delicious apples. If that was the case, you have probably exhausted yourself baking a bunch of pies and are still wondering what do with the seemingly endless bounty of apples that have been sitting on your kitchen counter for the past week. If you are looking for a simple recipe with minimal fuss, consider making your own applesauce. Seriously, if you can peel apples and boil water, you can master homemade apple sauce. First, either go to the grocery store or pick your own naturally sweet apples, such as Gala, Fuji, MacIntosh or Honeycrisp to name a few. This year I used a mixture of Fuji and McIntosh and these two varieties combined made my applesauce so sweet that I didn't need to add any sugar at all.

Here's what to do to create some heavenly sauce in your own kitchen...

Apple Sauce 101

• Wash, peel, core and chunk as many apples that will fit into a large, thick bottomed pot.
• Add 1/2 cup of water, put the lid on and turn the burner on high heat.
• When the water begins to boil and things really start to get going, turn down the heat to medium low, so the apples are at a simmer.
• Keep the pot covered and stir every 15 minutes or so. It's important to stir well from the bottom so the apples cook down evenly.
• Let the apples cook for an hour or more, depending on whether you like your applesauce on the chunky side or smooth.
• At this point you can add some cinnamon to taste and remove from the burner to cool a bit.
• Serve & place the remainder in a container and store for up to a week in the fridge .
• You can also freeze leftovers and take out to thaw a day before you plan on eating. Applesauce freezes really well.

I guarantee this homemade applesauce will taste way better and be alot healthier than anything you have ever had from a store and by selecting the right apples, it will be so naturally sweet that you won't need to add any sugar at all.

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

Finally, A Great New Pasta Alternative!

I am often asked by family, friends and clients, who are looking to reduce sugar and processed carbohydrates in their diets, what would be an alternative to to the high glycemic pasta that many eat in abundance. My answer was usually to have them try making zucchini noodles by peeling the raw vegetable, heating it in the microwave and topping with their favorite sauce. It's a great way to add more vegetables, fiber and vitamins, but for most it didn't quite scratch that pasta itch - up until now. I am so excited to have discovered this amazing pasta alternative called Shirataki Noodles, made by House Foods Corporation. Shirataki Noodles are made from blending the root of the Konnyaku (a member of the yam family) with non genetically modified soybeans. The result is a low carbohydrate, high fiber, low calorie, fat free noodle that takes on the flavor of whatever you decide to combine it with. Last week I topped the Shirataki with homemade meat sauce and fresh parmesan cheese, for a totally authentic Italian dish. Tonight I am combining the noodles with broccoli, chicken and cashews for an Asian stir-fry. These gluten free, vegan noodles come pre-cooked in 8 ounces bags and are packed in liquid, so all you need to do is give them a quick rinse and add to a hot sauce. They can be found in the refrigerated section of most grocery stores and you can see if they are available in your area by going to the House Foods site (click here). So, give Shirataki Noodles a try - would love to hear your comments!

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!

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.

Eggonomical Eating

As we are all facing these challenging economical times, cutting back or going without certain items, especially when it comes to food, has become the norm these days. We all know that good health is priceless, and if we make an effort to nourish and care for our bodies, we will be blessed with vitality and longevity. Feeding our bodies well shouldn't break the bank, though and that's why today's post highlights one of the most budget-friendly, versatile, good-for-you foods - the egg! Coming in at less than twenty cents per egg for organic and even less for non-organic, they are a bargain lovers dream. Scrambled, hard-boiled, poached, fried - there are many opportunities to incorporate the egg into your meals and snacks. Packed with protein, lecithin and phospholipids, eggs happen to be excellent for your skin, arteries and your waistline. In fact, according to a study published in the Journal of the American College of Nutrition, eating eggs for breakfast made overweight women crave and eat less until lunch the next day. So, keep a supply of hard boiled eggs in your fridge, so you'll always have one or two to grab for a healthy snack, or to use in a quick lunch over chopped veggies and greens. You can even whip them up into an easy, crustless quiche that your whole family can enjoy and still stick to a budget. Try out my favorite crustless quiche recipe below that's perfect for any time of day. You can even get creative by using leftover veggies that happen to be lingering in your fridge. You can brainstorm and come up with your own variations, incorporating crabmeat, taco fixings ( ok - not both together), whatever appeals to you - would love to hear what combinations you come up with!

Basic Quiche:

1 3/4 - 2 Cups organic half and half

4 organic eggs, beaten

Salt and Pepper

1 to 2 Cups cooked chopped meat and/or veggies

1 to 2 cups shredded cheese

Whisk half and half and eggs in mixing bowl. Add in filling ingredients and cheese into well greased pie pan, no need for crust. Bake at 425 for 15 minutes, then lower heat to 350 and bake another 30 minutes or so. Allow to set 5-10 minutes before serving. Serve with tossed green salad if desired.