Cut Out the Calories, Not the Taste

When it comes to eating healthy and staying on track, it's definitely a challenge (especially when there are so many amazing restaurants and recipes you want to try), but enjoying your favorites doesn't mean you have to fall off the wagon. There are plenty of substitutions and options to choose from that won't make you feel like you are missing out.

Let's start by going out to eat. You sit down at your favorite restaurant, and immediately a bread basket is delivered to your table. Bread is a temptation that is often hard to resist, especially if you are hungry. Ask your server to hold off on bringing the bread until your appetizer or main course are delivered, or even skip the bread all together. Saying no to bread and butter could save you over 250 calories.

When it comes to appetizers, try to stay away from anything fried or greasy. Salads and clear soups are the best options as starters, especially if entree portions are large. When it comes to salad dressings, the creamy ones are usually the highest in fat content: 2 tablespoons of Ranch dressing contains 145 calories, whereas 2 tablespoons of vinaigrette is only 50 calories. Ask for the dressing on the side so you can control the amount yourself and cut even more calories by dipping instead of pouring. Dip the tip of your fork into the dressing or sauce, and then take a bite of food.

We all love cocktail hour, but alcohol is full of empty calories and some drinks can contain over 700 calories due to the high sugar content of the mixers. Try sticking with wine, otherwise water and low calorie beverages are best. A 4 ounce glass of white wine is about 88 calories, versus a 4 ounce Cosmo, which comes in at about 212 calories. 

When it comes to the main course, look for options that are prepared using healthier techniques, such as steamed, poached, broiled, baked, grilled, or roasted. If portion sizes are large, consider shraing or put half of it in a to-go box. If your entree comes with a side, choose fresh vegetables over french fries or a starch. Put down the salt shaker. Food is prepared using plenty of salt (sometimes too much). Sodium attracts and retains water in the body, leading to increased blood volume and ultimately higher blood pressure. Instead of adding salt, try adding some fresh herbs or even citrus juice. Even at home, you can still enjoy some of your favorites by substituting a few ingredients.

If you are making brownies, but dealing with a gluten allergy, switching out the flour with a can of black beans (drained and rinsed) is a great substitute. Plus, it adds in an extra dose of protein. If you can't seem to wrap your head around this one, try whole wheat flour. Whole wheat flour gives you an extra boost of nutrients, flavor and texture, as well as includes more fiber which aids in digestion and can lower the risk of diabetes and heart disease. 

Summer Recipes

Chip-Crusted Chicken Skewers
Ingredients:

• 1 cup plain yogurt
• 1 tablespoon finely chopped garlic
• 1 tablespoon olive oil
• 2 teaspoons lemon juice
• 1 1/2 teaspoons ground cumin
• 1/4 teaspoon salt
• 1/8 teaspoon pepper
• 2 pounds skinless, boneless chicken breast, cut into sixty 1 inch cubes
• 60 red seedless grapes (about 1/2 pound)
• Two 5-ounce bags kettle-style potato chips

Directions:

1) In a large bowl, combine the yogurt, garlic, olive oil, lemon juice, cumin, salt and pepper. Add the chicken, cover and refrigerate for at least 4 hours.

2) Preheat the oven to 350 degrees. Line 2 baking sheets with parchment paper. Threat twenty 6-inch skewers alternatively with 3 chicken cubes and 3 grapes. using a rolling pin, crush the chips in their bags.

3) Transfer to a plate. Roll each skewer in the potato chips and place on the prepared baking sheets.

4) Bake the kebabs, switching pans halfway, until chicken is cooked through, 20-25 minutes. 

Serve warm or at room temperature. 

(Source: Rachel Ray)

Food Culture: Vietnamese Cuisine

Vietnam is a long, narrow country in Southeast Asia, and it's cuisine is inspired by the country's geography. It has Chinese influences in the North, and Cambodian and French influences in the South. The climate also pays a role in which foods have become popular in certain regions of the country. That's why you will see a variety of dishes and ingredients in their menu. Some of the most popular cooking techniques in Vietnamese cuisine came from bordering countries, and they have embraced it fully, like the stir fry. Their dishes are flavorful, colorful, and full of life that reflects many different elements.

Words to Know:

• pho - soup
• bo - beef
• ga - chicken
• gao - uncooked rice
• com - cooked rice
• muoc mam - fish sauce
• bun - noodles
• cuon - salad or lettuce

Main Components:

• Rice
• Noodles
• Fish Sauce
• Broth
• Herbs and Vegetables
• Meats
• Seafood

Most Popular Dishes

• Pho Bo - Hanoi beef and rice noodle soup
  

• Vietnamese Summer rolls
  
• Beef Noodle Bowl
  
• Lemongrass Shrimp over Rice Vermicelli and Vegetables
  
• Cold Soba Noodles with Vietnamese Pork

What You Should Know:

• During a typical Vietnamese meal, all dishes, except individual rice bowls, are communal and shared in the middle of the table.
• The cuisine is influenced by the Asian principle of five elements: spicy, sour, bitter, salty, and sweet.
• Vietnamese cuisine is considered one of the healthiest in the world.
• They use minimum oil and use very fresh ingredients at every meal.
• The mint leaf is used in almost every dish to cleanse your palate.
• Vietnam rice production ranks second in the world behind Thailand.
• Vietnam has nearly 100 kinds of sweet soups, and 200 kinds of cake, called Banh, except they are made from rice and wheat flour. 

'Berry' Salad

Ingredients:
8 cups mixed salad greens
2 cups fresh blueberries
1/2 cup crumbled Gorgonzola or blue cheese
1/4 cup chopped and toasted walnuts or pecans
Bottled vinaigrette

Preparation:
Toss together first 4 ingredients. Drizzle with desired amount of vinaigrette, tossing gently to coat.

(Source: Southern Living)

Summer Wines

So, who is ready for another sizzling summer? Although the weather has been amazing, we all know how HOT it's going to be soon. I don't know about you, but I am thinking BBQ's, beaches, and bikinis. With the arrival of these summer hot days, I find myself craving lighter and more refreshing white wines, because they are crisp, chilled, and a lot less dehydrating than reds.

I know that at most of our summer gatherings, the table is packed with food right off of the grill, easy to cook, but challenging to pair with a great wine.

Chardonnay is a great summer wine - its strong, oaky notes allow it to stand up to the rich tastes of grilled foods better than most wines. Its flavors also make it a fantastic partner for fish with a butter sauce, or sweet grilled corn on the cob.

Sauvignon Blanc is another great summer wine - it goes so well with grilled vegetables. A classic Sauvignon Blanc has little or not oak, and its acidity can stand up to a wide range of cooking methods, such as smoking, charring, steaming, or even raw dishes. It refreshes the palate, and makes those grill flavors shine through even more.

Pinot Grigio is a very well known Italian variety of wine. I love it on any hot day. Please don't always pick the Santa Margarita because of its popular name. There are so many more delightful choices out there. I tend to like an Italian Pinot the most, but recently I tried the King Estate Pinot Gris from Oregon, and now it's one of my new favorites. I just love trying new wine!

Rose is my number one pick for this summer - they are some of the most versatile, food-friendly wines around. This savvy pink wine has been mistaken as a White Zinfandel (starter wine) which is overly sweet. This is not the case. Rose is made primarily from red grapes, and the skins are allowed brief contact with the grape juice to give it the pink tint. The longer the juice is left with the skins, the darker the pink it will become. Rose is the perfect wine for a picnic, BBQ, or an evening on the patio. So, with surf and turf, chips and dip, hot dogs, or even burgers, you can't go wrong with this one!

Caffeine News

That much needed pick me up in your morning routine most likely consists of caffeine. A recent study shows 80 percent of Americans over 18 drink coffee everyday. In excess amounts, caffeine overdose can trigger a fast heart rate, insomnia, anxiety and restlessness, among other side effects. But, consumed in small doses, it actually shows some great health benefits. Here are some interesting facts about this intriguing substance.

Caffeine? Really?
The FDA does not require companies to have the amounts of caffeine listed in many nutrition labels, so it might be harder to spot them. Next time you're shopping around, take a look.
1. Chocolate: Caffeine is a natural product in cocoa beans. Unlike the coffee bean, the darker the chocolate, the higher the caffeine content will be.
2. Medication: Diet pills use caffeine in many of their products. Pain relievers are also guilty of the fact. Don't go over your daily dose to avoid a spike in caffeine intake.
3. Breath Fresheners: According to experts, two pieces of Jolt gum provides the caffeine in a cup of coffee.
4. Workout Products: Most workout supplements contain a large dose of caffeine. Caffeine Anhydrous is the 'typical' caffeine source found in most products.

Nature Call
But, let's be honest. As humans, we need to have that extra jolt to help us get through some of our toughest days. Here are some energy boosting ways to help you get there:

• Fruit contains the fructose levels and vitamins needed for a natural energy boost.
• The energizing effects of exercise are even stronger than that of caffeine.
• Replace your daily shot of espresso with a shot of wheatgrass.
• When in need of the brew, think tea instead. Low in caffeine and loaded with antioxidants, vitamins, and minerals, yerba mate tea has become a popular coffee alternative. 
• Drink ice cold water when you first wake up. Yes, really. It can shock your system into a metabolic race to warm the water put into your system.

Is it true?

...That decaf is the same as caffeine free? 

No. Actually, a study by the Journal of Analytical Toxicology report found if someone drinks five to ten cups of decaffeinated coffee, the dose of caffeine could easily reach the level present in a cup or two of caffeinated coffee.

...That the type of coffee affects the amount of caffeine found in it?

Yes. But it's not what you think. Light roasts actually show a higher amount of caffeine than dark roasts. That's because the more you roast the bean, the more caffeine you will burn off.

...That caffeine affects everyone the same way?

No. Your gender, race, and even sex can determine how fast you can process your caffeine intake.

Popular Foods

Lemon: Citrus is a big trend, especially lemon. You will find it in your desserts, main dishes, and drinks. We are familiar with lemon zest and chefs nationwide are giving you the 'OK' to explore this widely forgotten taste kicker. Also, adding lemon to your dish can make a heavy meal seem lighter.






The Mash-up: Chocolate flavored potato chips? Bacon ice cream? Although it sounds like a mix up, mash-up dishes, or cuisines, are predicted to be a sensation. You will hear about different foods being used as flavors. One example is beer-and-pretzel flavored candles. Also, look for new restaurants in your neighborhood offering two opposite cuisines in one place.

Hyper-local Sourcing: Third party sourcing is a word most restaurants nationwide use constantly. But that's so 2013, according to experts. Hyper-local sourcing means using your own restaurant space to grow your products, in a sense, a restaurant garden or greenhouse.

Popcorn: Popcorn is the perfect addition to any movie, but it's more than that. A great treat in the office, better yet, a great snack at any get together. Just add a few toppings like maple syrup, bacon, hers, sea salt, cinnamon, or a sprinkle of Old Bay.

Alcohol Infused Desserts: Our sweet tooth is taking us further than our usual sugar high. Alcohol-infused desserts, like cupcakes, are creating a buzz nationwide. Although they won't replace your favorite cocktail, they make for awesome new flavors.

Exotic Meats: Although not a vegetarian option, many restaurants are investing in this trend. The good thing about this trend is that meat lovers won't have to suffer when it comes to flavor. Rabbit, ostrich, and bison are lean meats lower in fat and higher in protein, while being a tasty substitute for the usual fatty meats served in the United States.

Coconut Water: Summer is the perfect time to hydrate with this healthy drink. Low in calories, naturally fat and cholesterol free, and with more potassium than four bananas, the coconut water is a must-have by the pool and at the beach. Coconut water has a sweet nutty taste and it's very refreshing. Drink tropically with a Caribbean-inspired cocktail made with coconut water.

Bitter Foods (Kale, Watercress, Brussels Sprouts, Parsley, and Hops): Vegetables, cocktails, desserts, and sauces will have a little distinct aftertaste this year. Don't be bitter about the news, just embrace it! Look for these steamed, used in tea, sandwiches or as garnishes.

Cauliflower: Who knew this bland little vegetable could do so much? The cauliflower boom continues. Mash it, roast it into a meatless steak, or you can even make it into wings and noodles. Always flavorful garnished with a dollop of butter and sprinkled with cinnamon, or served with a side of Hollandaise sauce. 

Spice Up Your Life!

Flavor is one of the most important things when preparing a dish. With the popularity of authentic Mexican, Latin American, and Indian cuisine on the rise over the highly Americanized fast food chains, it's time that we've had a introduction to one of the staples of their region's cooking: the pepper. When people think of peppers, they usually think 'spicy' and not much else. That's just one dimension to their flavor. It's true that the capsaicin (the compound that gives chile peppers their heat) 'locks on' to your taste buds and can overwhelm the palate. Still, behind the heat is a more complex taste. Besides its culinary contribution, the pepper offers nutritional and medicinal uses that may surprise you.

Bringing the Heat
There's actually a scale that's used to rank the heat level of all pepper varieties called the Scoville scale. using measures of 100, the scales ranges form 0 (the non-spicy bell pepper) up to 16 million (pure capsaicin). The units are called Scoville Heat Units, or SHU, for short. Here are some of the most commonly used peppers ranked by this scale:

Habanero: This is the hottest of the most commonly known peppers. Its color is usually orange, yellow, or red, and it has a burning heat. It's also used to make the hottest of hot sauces and salsas.

Serrano: Proof that big things come in small packages, this pepper packs a punch with its piercingly hot flavor. Its color goes from green to red to yellow, as it ages. Serranos are well suited to salsas and pico de gallo.

Jalapeno: This is the chile pepper most Americans know best. Its dark green and on the smaller side, shaped like a bullet. If you have a moderate tolerance for heat, you can probably handle this one. This is a very versatile pepper, and is used in a great variety of dishes, from salsas to marinades to casseroles. Dried versions of this pepper are called chipotles.

Poblano: These peppers are larger than most. They are usually used in their dark green stage, and the darker color indicates a richer flavor. Poblanos have a mild spiciness with thick flesh that makes it ideal for stuffing. They're ideal for roasting, which brings out the pepper's earthy flavor. When dried, they are called anchos and are typically used in mole sauces.

Bell Pepper: Probably the most recognizable pepper on this list, the bell pepper comes in a few varieties. Green bells are harvested before they've fully ripened on the plant and so have a bitterer flavor, whereas orange and yellow bells have a noticeably fruitier flavor. The red bell, as the most mature of the bells, is the sweetest. Paprika is prepared from the red bell pepper. The bell pepper has no heat level, and registers  a 0 on the Scoville scale.


Health Benefits:

• All peppers contain significant amounts of Vitamin C, but the hottest chile peppers have the most. The hotter peppers are also shown to help lower cholesterol, and have anti-inflammatory properties.
• Not surprisingly, chiles are often used to fight colds as they're adept at clearing sinus congestion.
• Peppers are also rich sources of fiber, Vitamin A, and Vitamin K.
• The red bell pepper is the most nutritious of the colors, having 11 times more beta-carotene than the green ones, and 1 1/2 times more Vitamin C! The beta-carotene helps promote healthy skin and vision.
• Peppers also have high levels of folate and Vitamin B6, both of which help guard against heart disease. 

Things to Know:

• It's always advisable to wear gloves when handling chiles, as the capsaicin can sometimes hang onto skin for days, leading to unfortunate accidents.
• Removing the seeds and interior ribs or membrane helps reduce the heat in a pepper, and bring out its underlying fruitier flavor.
• It's no coincidence that the peppers get smaller, the farther up the Scoville scale they go. The smaller the pepper, the hotter it is. 

Summer Smoothies

Cool down this summer with these fresh and healthy recipes! Just add ice, blend and supercharge!

Three Melon Smoothie

Ingredients:

2 cups watermelon (seedless, cubed)

1 cup honeydew melon (cubed)

1 cup melon (cantaloupe, cubed)

1/2 cup ice cubes

1/2 cup lemon-lime soda

Green Lemonade Smoothie
Ingredients:
2 cups raw kale
1 large pear, cored and sliced into large pieces
1/2 cucumber, peeled
juice of 1/2 lemon
1/4 cup ice
3/4 cup cold water



Orange Dreamcicle Smoothie
Ingredients:
1 navel orange, peeled
1/2 cup fat-free half-and-half or fat-free yogurt
2 tbsp frozen orange juice concentrate
1/4 tsp vanilla extract
4 ice cubes

Berry Powerful Fruit Smoothie

Ingredients:

1 cup frozen unsweetened raspberries

3/4 cup chilled unsweetened almond or rice milk

1/4 cup frozen pitted unsweetened cherries or raspberries

1 1/2 tbsp honey

2 tsp finely grated fresh ginger

2 tsp fresh lemon juice

Mango Avocado Sensation Smoothie
Ingredients:

1 cup chopped ripe mango
1/4 haas avocado, peeled, pitted, and chopped
1/2 cup mango sorbet
1/4 cup skim milk
2 tbsp honey
2 tsp lime juice
1/4 cup crushed ice

1 tsp ground flaxseed

Tropical Papaya Smoothie

Ingredients:

1 papaya, cut into chunks

1 cup fat-free plain yogurt

1/2 cup fresh pineapple chunks

1/2 cup crushed ice

1 tsp coconut extract

1 tsp ground flaxseed

Black and Blue Smoothie
Ingredients:
2-3 cups organic spinach
1 cup milk (or juice) of choice
1 banana
1/4 cup of frozen blueberries
1/4 cup of frozen blackberries
3 ice cubes

Banana-Strawberry Classic Smoothie

Ingredients:

1 1/2 cup frozen strawberries

1 1/2 frozen banana slices

6 ounces skim milk

1 tbsp of natural peanut butter

Keep Calm and Hookah On

Florida is a melting pot of different cultures, and thanks to that we are constantly learning new traditions brought to the United States by other countries. One of the things that has been gaining popularity is Hookah Bars and Cafes.

History
Hookah is an authentic eastern water pipe. Depending on the region it has many different names like: Shisha, Sheesha, Nargeela, Argeela, and Nargile. Although there were a lot of countries that played a hand in making it popular, the main countries that played a part in the origin of the hookah are India, Iran, Egypt, and Syria. Hookah smoking has become an integral part of Middle Eastern culture up until today. Although every country maintains its originality, the purpose of smoking a hookah is the same: harmony and relaxation.

At first, the hookah was made out of a coconut shell, but it was believed to be bad for your health. It eventually became very popular in coffee shops in the country of Turkey during the 17th century. It was there that it completed its revolution. A new system, which included a glass vase filled with water, was introduced and a similar set up is used today.

Westernization
While smoking hookah was introduced in the U.S. in the 1960's, this ancient practice only began to become popular in mainstream America in the last several years. Hookah bars are especially popular around college campuses. Not too long ago, hookah tobacco could only be found in Arabic grocery stores and specialty smoke shops, and the selection was limited. Today's hookah smoker has dozens of brands of hookah tobacco to choose from in hundreds of different flavors.

Flavors of Today
A lot of avid smokers still prefer the original Turkish Tobacco and its strong flavors, but other types of flavored tobacco seem to be the most popular in the United States. Hookah tobacco, most commonly known as Shisha, is made from tobamel, a kind of tobacco leaf with honey and fruit pulp. This allows for manufacturers to produce a plethora of flavors. Some of the most common include: apple, cherry, apricot, watermelon, vanilla, honey, and licorice. Other extreme flavors like lemon-cola, cappuccino, and jasmine are also available. Because the mixture is dark and wet, hookah charcoals are used to keep it lit.

There has been a lot of research on hookah smoking, and, like any other tobacco product, it has health risks. Hookah smoking is still smoking and should not be consumed by adults over 18.

Recipe for Quinoa Salad with Asparagus, Goat Cheese, and Black Olives

Ingredients for Vinaigrette:
1/4 cup red wine vinegar
1 tablespoon honey
1 tablespoon mustard
1/2 cup olive oil
Kosher salt and freshly ground black pepper

Quinoa Salad:
4 cups salted water or vegetable stock
2 teaspoons chopped fresh thyme
2 cups quinoa
16 spears asparagus, trimmed
Olive oil, for brushing
Kosher salt and freshly ground black pepper
1 cup pitted nicoise olives
4 ounces aged goat cheese, shaved
1/4 cup chopped fresh basil
1/4 cup fresh parsley leaves

Preparation:
For the vinaigrette - Combine the vinegar, honey and mustard in a blender and blend until smooth. With the motor running, slowly add the olive oil and blend until emulsified. Add salt and pepper to taste and pulse a few times to incorporate.

For the quinoa salad - Bring the salted water or vegetable stock to a boil and add the thyme. Stir in the quinoa, bring to a boil, reduce heat to low, cover, and simmer until cooked through. About 30 minutes. Remove from the heat and let sit for 5 minutes. Fluff with a fork.

Preheat the grill. Brush the asparagus with olive oil and season with salt and pepper. Grill on all sides until cooked through, about 5 minutes. Remove from the grill and cut into 1/2- inch pieces. Transfer the quinoa to a larger bowl, fold in the asparagus, olives, goat cheese, basil and parsley. Add just enough vinaigrette to moisten the salad - don't make it too wet. Transfer to a platter and drizzle with more of the vinaigrette.

(Source: Food Network)

Recipe for Cheese Fondue

Starter: Cheddar and Hard Cider Fondue

Ingredients
1 (12-ounce) bottle hard cider
3/4 cup chicken broth, homemade or low-sodium canned
2 tablespoons Worcestershire sauce
1 clove garlic, finely chopped
1/2 pound Gruyere, grated
1/2 pound sharp Vermont or New York yellow cheddar
3 tablespoons corn starch
1/8 to 1/4 teaspoon cayenne pepper
Salt to taste
1 tablespoon Bourbon, whiskey or apple jack, optional

Fondue Dippers:
Cooked chicken and apple sausages, chorizo, or mini hotdogs
Sliced baguette or black bread
radishes, roasted shallots, roasted mushrooms or small fingerlings
Baby potatoes, pears, apples or pretzels

Directions
Heat cider, broth, Worcestershire, and garlic in medium pot over medium heat and simmer for 5 minutes.

1) Toss the cheese together in a medium bowl. Sift the corn starch over the cheese, and toss to coat lightly.
2) Using a wooden spoon, sprinkle some cheese mixture into the warm liquid and continue to stir in small amounts of cheese until it is all incorporated and the fondue is smooth and melted for about 15 minutes. Stir in cayenne, salt and Bourbon, if using.
3) Transfer to a fondue pot, or double boiler, and serve with desired dippers.

Good Carbs v. Bad Carbs

In a nation of fitness models, gym memberships, and diet programs, sometimes deciding what's good and bad for us can be a hard decision. We learned our whole adult lives that carbohydrates are evil foods just waiting until we buy our favorite pair of jeans to strike. Although true, in a certain way, cutting all carbs from your diet is not always a good thing. Carbohydrates are the most misunderstood type of food group, mostly because of the bad rep it has gotten from low-carb dieters. Eating the right carbs can actually be beneficial to you.

What...

When you consume foods with carbohydrates, your body makes glucose, which in turn provides the body's main source of energy. Your body then has two choices: store the glucose in the liver or use it immediately. That will all depend on the type of carbohydrates you decide to consume. 

Why...

I know it's better to think of carbs as an evil monster, but the truth is eating carbohydrates is actually important for you. Carbs are one of the three macronutrients - along with fat and protein - that your body needs to function properly. Think of it as a source of fuel for your cells. It's like putting gas in your car. Once you run out of gas, your car will stop moving and so will your body. That includes your brain that needs a continuous supply of glucose to work properly. That's important!

When...

Almost all elements of your meal will contain some type of carbohydrate, but don't panic. Let's break it down for you. 'Good' carbs, or healthy carbs, come from foods that provide dietary fiber and whole grains with no added sugar. 'Bad' carbs are those not so nutritious meals that we love to have, which have tons of empty calories and extra sugar. This is what causes us to dread anything that sounds close to the word. 

Before we label carbs as good or bad, they are also broken down according to their chemical structures. 

Now that we know what they are, what/how should we eat?

• According to the Mayo Clinic, the 2010 Dietary Guidelines for Americans recommends that carbohydrates make up 45-65 percent of your daily calories. So, if you get 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. That translates to between 225-325 grams of carbohydrates a day.
• Aim for whole, fresh, frozen, and canned fruits and vegetables without any added sugar.
• Whole grains are good sources of carbohydrates. They're also rich in vitamins and minerals, and naturally low in fat.
• Beans, peas, and lentils are among the most versatile and nutritious foods available. 
• Vegetables are low in fat and contain no cholesterol. 
• Limit added sugar and stay away from processed meats.
• Try to have 40 percent of your total caloric intake come from complex carbohydrates.