80--- Apple Chai Smoothie

I always crave the flavors of chai tea in the fall. Cardamom, cinnamon, nutmeg. Put those seasonings in anything and I will eat it (or drink it).

This is a fantastic use for those bushels of apples that accumulate this time of year! Smoothies are a wonderful quick meal, and the protein can be really satisfying. Watch out for high calorie additives like peanut butter, unless of course that weight gain is your goal!

Apple Chai Smoothie
Serves 2

2 cups chopped apples (~2 small-medium apples)
1 1/2 cup lowfat plain Greek yogurt
2 Tbsp orange juice
1/4 tsp pure vanilla extract
2 tsp honey
1/2 tsp cinnamon
1/4 tsp cardamom
1/2 tsp nutmeg
1 1/2 cups ice

Combine all ingredients in a blender and puree until smooth. Pour into two glasses and garnish with a sprinkle of cinnamon.

Nutrition Info per 1 smoothie: 204 calories, 3 g fat, 10 g protein, 33 g carbohydrates, 3 g fiber, 133 mg sodium

80(ish)--- Better than Great Granola

This is an update to my Great Granola. Now it's better. It's lower in fat and calories, and incorporates pumpkin seed kernels- perfect for this time of year!

Granola can be a powerhouse of carbohydrates, fiber, protein, and healthy fats. Unfortunately, it can also be a source of excessive calories. Granola certainly has it's place. It's a lovely breakfast, when used in moderation with yogurt or milk. It can also be a lovely snack when on a trail or camping.

Better than Great Granola contains more monounsaturated fats than your typical granola, thanks to all of the nuts, seeds, and olive oil.


Better than Great Granola
Serves 15

3 cups rolled oats
1 cup bran flakes cereal
1 cup Grape Nuts cereal
1/2 cup shredded coconut, unsweetened
1/2 cup chopped walnuts
1/2 cup sliced almonds
1/2 cup pumpkin seed kernels
1 Tbsp ground cinnamon
1/2 cup honey
1/2 cup olive oil
1/2 cup orange juice


Preheat oven to 350 degrees. Mix oats, cereal, nuts, seeds and cinnamon in a large bowl. In a smaller bowl, combine honey, oil, and juice. Add liquid mixture to dry ingredients and mix well until coated. On baking sheets lined with parchment paper, evenly spread granola (I recommend 2 large sheets). Bake for 17-20 minutes, stirring halfway through. Allow to cool completely before storing in airtight containers.



Nutrition Info per 1/2 cup serving: 226 calories, 14g fat (8 g monounsaturated), 6 g protein, 28 g carbohydrates, 5 g fiber

20(ish)--- Green Tea Cookies

It took me a while to perfect this recipe. Sorry for the delay. But now it's good. It's really good.

Probably not the MOST NUTRITIOUS way to get your antioxidants. Definitely the tastiest. If you like green tea candy, mochi, and green tea ice cream, these are a must. No, the color has not been enhanced. All NATURAL.

Green Tea Cookies
Makes 24 cookies

1/2 cup butter, softened
1 cup sugar
1/4 tsp baking soda
1/4 tsp cream of tartar
1 egg
1 1/2 cups all-purpose flour
2 Tbsp matcha powder
1/4 cup fine white sugar

In a large mixing bowl, beat butter with a handheld mixer for 30 seconds. Add sugar, egg, baking soda, cream of tartar, and matcha powder and beat until well combined, scraping the sides of the bowl. Beat in flour (you may need to mix with a spoon to incorporate evenly. Cover and chill for 30 minutes.

Preheat oven to 375 degrees. Place 1/4 cup fine sugar in a small bowl. Shape dough into one inch balls, then roll in sugar. Place on an ungreased baking sheet, 2 inches apart. Bake for 9 minutes. Remove from oven and transfer to a wire rack to cool.

80--- Pasta "Salad"

This came from a dream. Or a craving.


It's a pasta SALAD. Get it? PASTA salad. Ha ha! Terrific for a light meal, or as a side.





Pasta "Salad"
Serves 6

12 oz uncooked whole wheat penne pasta, prepared al dente
1/2 red bell pepper, seeded and chopped coarsely
1/2 red onion, sliced
1/2 cup black olives, sliced
4 cups salad blend of choice (I used a lovely herbs and greens mixture)

DRESSING
1/3 cup balsamic vinegar
2 Tbsp olive oil
1 tsp brown sugar
2 cloves garlic, pressed and finely minced
1 tsp dried basil
1 tsp dried oregano
1 tsp salt
1 tsp dry mustard
Fresh ground black pepper, to taste


Add all dressing ingredients to a jar. Seal and shake until well-combined.

Toss salad ingredients together in a large bowl. Pour dressing over salad and toss gently to coat. Serve immediately (I had leftovers the next day and it was still SPECTACULAR).


Nutrition Info per ~1 cup: 200 calories, 7 g fat, 6 g protein, 27 g carbohydrates, 6 g fiber

Nutrition Tip: Sweet Tooth

If you have a sweet tooth (or several), you know who you are. This can be a rough season for those of us who have one. Halloween candy....... caramel apples.......pumpkin pie........holiday cookies.......fudge.......oh my!

My best TIP for dealing with your sweet tooth is one that I learned from my good friend LaRyn many moons ago. It's called ONCE A WEEK. Here's how it works:

ONCE A WEEK you get to have a grand dessert. And boy, it can be grand. Not an entire chocolate cake grand, but really really good. Like a piece of cheesecake (aaahhhhh! the shock! the horror!) or a molten chocolate torte or an ice cream bar or a ...... you get it.


Now that you KNOW that ONCE A WEEK you get dessert, it's a lot easier to surpass the OTHER sweet items, like a piece of Halloween candy, or a nibble out of a candy jar. Because you don't want THOSE little things to be your weekly dessert, now do you?


I typically save my dessert for Sunday nights at my in-laws. Except for the times when all us girls get together, and then there is usually dessert involved.

You can now look forward to your ONCE A WEEK dessert. Make it a really GRAND one, huh?


Unless you don't have a sweet tooth and never want dessert. Then I have no words. Except MAN are you missing out!

80--- Yam & Oat Breakfast Casserole

As the leaves turn and fall begins, my anticipation of Thanksgiving begins. And with this holiday meal, comes Sweet Potato Casserole. You know, the one with the nuts and melty brown sugar topping? Delicious, and health-ify-able. And perfect for breakfast.

This casserole is great straight out of the oven, but keeps well in the fridge for breakfast for several days. It is super filling, thanks to FIBER! Lots of healthy fats will keep you full until lunch.

Yam & Oat Breakfast Casserole
Serves 8

2 yams, peeled and cubed into 1 inch pieces
1 cup old fashioned oats
2 Tbsp flax meal
2 cups water
1/2 tsp ground cinnamon
1/2 tsp pumpkin pie spice
1/4 cup pure maple syrup

TOPPING
1/2 cup chopped walnuts
2 Tbsp olive oil
1/4 cup old fashioned oats
2 Tbsp brown sugar
2 Tbsp chia seeds

Preheat oven to 350 degrees. Bring a large pot of water to boil over high heat. Add yam cubes and boil for 5-7 minutes, or until tender. Drain and mash.

While yams are cooking, place 1 cup oats into a microwave-safe bowl. Add water and flax meal. Microwave on high for 1-2 minutes (careful to not let it boil over). Remove from microwave and stir oatmeal into mashed yams. Stir in maple syrup, cinnamon, and pumpkin pie spice.

To prepare topping, combine all ingredients in a small bowl. Mash to mix.

Place yam mixture into a 1 1/2 quart baking dish prepared with baking spray. Sprinkle topping mixture evenly onto yams. Bake for 20 minutes, then broil on high for 2 minutes (watch carefully so that topping browns but does not burn).

Remove from oven and allow to cool for 10 minutes prior to serving.

Nutrition Info per ~1 cup: 252 calories, 9.4 g fat (5.5 g monounsaturated), 6 g protein, 36 g carbohydrates, 6.5 g fiber, 8 mg sodium

80--- Mexican Mess (aka Chilaquiles)

Vegetarian Mexican food is so easy and always tastes spectacular. This casserole is no exception. You can add any number of vegetables you wish (or hide them from your kids-- but I don't condone that).

Mexican Mess
Serves 8

15 corn tortillas, quartered
1 tsp olive oil
1/2 white onion, chopped coarsely
1 cup corn kernels
1 yellow squash, chopped into 1" pieces
3 cups baby spinach leaves, chopped
1 can black beans, drained and rinsed
1 can diced tomatoes, drained
1 tsp ground cumin
20 oz can red enchilada sauce
5 oz crumbled goat cheese
Chopped cilantro
Cherry tomatoes
Chopped white onion
Light sour cream

Preheat oven to 400 degrees. Place quartered corn tortillas onto a baking sheet and bake for 5-8 minutes, until stiff. Remove from oven.

Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until starting to brown, about 5 minutes. Stir in squash, beans, corn, spinach leaves, and cumin and cook, stirring occasionally, until the vegetables are softened slightly, about 3 minutes. Add diced tomatoes and enchilada sauce and cook until heated through.

Spray a 9x13" baking dish lightly with olive oil spray. Scatter half the tortilla pieces in the dish. Top with half of the vegetable mixture. Repeat with one more layer of tortillas and vegetables. Sprinkle with goat cheese and cover with foil.

Bake the casserole for 15 minutes. Remove the foil and continue baking until the casserole is bubbling around the edges, about 10 minutes more. Remove from oven and allow to cool for 5 minutes prior to cutting and serving. Garnish pieces with chopped onion, chopped cilantro, cherry tomatoes, and light sour cream (optional).


Nutrition Info per 1/8 recipe (~1 cup): 279 calories, 8 g fat, 14 g protein, 38 g carbohydrates, 6.6 g fiber, 660 mg sodium