Memorial Day has come and gone; let grill season commence!  I have a fantastic menu to share with you that’s both healthy AND sure to please at any alfresco barbecue.

Grilled Tequila Lime Chicken

The recipe I’ve linked to below is one that Ina Garten  featured on  Barefoot Contessa. The tequila, lime juice, and jalapeno pepper marinade is nuanced and delicious.  To lower the fat, always remove the skin from the chicken breasts before eating.

Click here for recipe.

Fresh Corn Salad

Another Garten creation, sweet, summer corn is complemented perfectly by this recipe’s balance of olive oil, vinegar, basil, and red onion.  Save yourself some work by grilling 1 1/2 bags of frozen corn kernels rather than boiling cobs as directed.

Click here for recipe.

Cumin-scented Black Beans

This is one of my favorite recipes, passed on to me by a family member:

Simmer a 1-pound bag of dried black beans with 1 L chicken stock, 1 diced white onion, 2 cloves of chopped garlic, 1 large bunch of chopped cilantro (stems & leaves), 2 tsp cumin seed, 1 tsp ground cumin, 1 tsp ground coriander, and 1 heaping tablespoon of chicken base.  Simmer for 2-3 hours or until beans are soft and the onion and cilantro have completely broken down, adding more liquid as needed. If you’re pinched for time, use canned black beans instead of dried and cook for 1 hour instead of 2-3; use the liquid the beans are canned in in place of some of the chicken stock to intensify the flavor.

Beans are a fantastic source of protein, complex carbohydrates, and fiber, and I try to showcase them at as many meals as I can. 

Avocado & Tomatoes

Simple, easy, and delicious.  Halve 2 pints of grape tomatoes, cube 3-4 avocados, drizzle with a teaspoon of olive oil and shakes of Kosher salt and ground pepper, and garnish with a few cilantro leaves if desired.   Tomatoes are a great source of vitamin C, potassium, and several antioxidants, and avocados top the charts for providing hearth-healthy monounsaturated fats.

Ripe, Luscious Strawberries

Berries are the perfect summer dessert.  Wash and assemble on a large platter, and watch them disappear.

This menu is packed with lean, flavorful protein, fresh veggies galore, heart-healthy fats, and even colorful fruit.  Barbecues don’t have to be centered around calorie-bombs like fat-laden potato and pasta salads, creamy cole slaw, greasy chips and dips, nor fatty cuts of meat, like sausages, hot dogs and ground hamburger and their refined-flour buns.  Grill smarter, grill healthier!

Don’t have a grill?  Or need a rainy-day alternative?  No problem.  Use a reversible double griddle pan like the one sold at Crate & Barrel.  It fits neatly over two stove top burners,  the grilling grooves give chicken fantastic browned grill lines, and the flat side caramelizes onions and corn to perfection.

Breakfast: Cranberry Walnut Oatmeal

Microwave 1/2 cup rolled oats with 1/2 cup plain soymilk, 2-3 chopped walnuts, & 1 Tablespoon dried cranberries for 90 seconds.  I always start the day with coffee and skim milk as well.

Morning Snack: Stonyfield Farm Nonfat Keylime Pie yogurt

Lunch: Chickpea, Lentil Salad

I prepped this salad the night before to take to work the next day.  In a tupperware, combine 1/2 cup chickpeas, 1/2 cup Trader Joe’s steamed lentils, 1/2 cup chopped carrot, celery, green pepper, and cucumber.  Top with 2 T plain hummus and 1/4 sliced avocado.  I usually crush 2 Ryvita crisps into this salad right before I eat it.

Afternoon Snack: Crumbs Cupcake

Crumbs’ large cupcakes can top 600 calories, and contain more than the recommend 6 1/2 teaspoon per day sugar allowance.  I didn’t need it, but I wanted it. Could I have eaten half and been satisfied?  Yes, but I wanted the whole thing.  It was so pretty, and so delicious, and I enjoyed every bite!   But I also enjoyed the 45-minute, grueling spin class I took later in the evening to burn it off.

Dinner: Steamed Broccoli, Shrimp, Water Chestnuts

I wanted to balance my afternoon indulgence with a healthy dinner.  Steaming is a great cooking method to lighten up meals because you don’t need to use any oil or cooking fat, and it’s super fast and easy.   Simply place a steamer basket in a pot with 1-2 inches of water.  I filled the basket with 2 cups chopped broccoli, 5 frozen shrimp, and 1/2 cup water chestnuts, and then drizzeled 1 Tablespoon of Veri Teri Hoisin before eating.

Tip: Water Chestnuts provide a satisfying crunch to asian-inspired stir-frys and salads.  If you want to make a meal “light” yet filling, replace some or all of the rice or noodles with water chestnuts.

Evening Snack: Large Orange & Red Grapes

This day’s menu provided plenty of fruit, veggies, lean protein sources (shrimp and beans), whole grains (oats and rye), low-fat dairy (yogurt and soymilk), and heart healthy plant fats (walnuts and avocado)  Although I overdid it sugar-wise (large cupcake), I managed to stay within my daily calorie needs (1800-2000 calories/day)  by choosing nutrient-dense whole foods for my other meals.  It’s all about balance folks.

Grocery List & Pantry Staples: rolled oats, walnuts, canned chickpeas, Ryvita crispbread, Trader Joe’s steamed lentils, canned water chestuts, frozen shrimp, non fat yogurt, Veri Teri Hoisin

Do you butter your toast, melt cheese on every burger, or slather subs with  creamy dressings or  sauces.  These bread spreads  are loaded with saturated fat, the kind that raises cholesterol.  And many commericial dressings and jarred sauces contain plenty of high fructose corn syrup and partially hydrogenated oils (translation trans fats).

Swap out these artery cloggers, and swap in some healthier spreads.     

Mediteranean Accoutrements

Marinated artichokes, sundried tomatoes (jarred in olive oil), and  roasted red peppers make flavorful additions to any wrap, panini, pita, or sub.   And sprinkle on heart healthy plant fats like chopped olives  & toasted pine nuts instead of cheese. 

Hummus & Bean Spreads

Hummus is made from  chickpeas and ground sesame seeds (tahini), but you can make a hummus-like spread with any bean or nut butter.  Try  rosemary-white bean, spicy black bean, or or cumin-scented lima bean spreads.  Use bean spreads on any sandwich in place of mayo, and you’ll up your protein, fiber, and potassium intake for the day.

Salsas or Fresh Pico De Gallo

The flavors of a piquant salsa like tomato, onion, lime juice, and peppers,  go great with grilled chicken.  Boost your lycopene (an anitoxidant found in tomatoes) intake by using pico de gallo in place of sour cream in chicken tacos, wraps, and fajitas.

What are some of your healthy bread spreads?

Last week I outed the most pesticide-ridden produce, the Dirty Dozen that you should most definitely buy organic! But just because some fruits and veggies carry excessive pesticide residues, it doesn’t mean you have to switch to 100% organics. Lots of fruits and veggies remain safe to buy conventionally. Here’s a list of the Clean 15 with links to delicious, healthy recipes.

Onions Terrific diced raw in salsas or summer gazpacho, roasted along with sweet potatoes, or sliced thick atop a juicy burger.

Avocado Toss with grilled chicken, watermelon cubes, cilantro, diced jalapeno and lime juice for a yummy summer salad.

Sweet Corn Delicious right off the cob.

Pineapple Slice into yogurt, grill thick slices to accompany mahi mahi, or toss into fruit salad or smoothies.

Mango Cube and eat with avocado, puree and freeze into popsicles, or add to chicken salad.

Asparagus Perfect sauteed and added to risotto and pasta dishes.

Sweet Peas Forget canned peas! Add fresh or frozen peas to Indian curry dishes for a sweet flavor burst.

Kiwi One the best vitamin C sources available, and you can eat the tangy skin. No need to peel.

Cabbage Move over soggy cole slaw. Slice into thin ribbons, saute, and add to stir fries or Thai noodle dishes for a terrific nutrient boost.

Eggplant Don’t fry this lovely purple veggie! Roast, cube, and toss into any salsa or hummus. Eggplant pairs wonderfully with coconut milk, so add to any green or red curries.

Papaya I have difficulty finding fresh, delicious papaya. But when I do, it’s amazing sliced with a squeeze of lime juice.

Watermelon The quintessential summer fruit. Perfect on it’s own, but delicious paired with fish or served with crispy shredded duck or pork.

Tomato I’m skeptical about this listing. Tomatoes were on the Dirty Dozen list not to long ago, and the EWG can’t explain the change. I’d still buy these babies organic.

Sweet Potato Microwave, spread with a little butter and brown sugar, and, voila, you have a delicious, nutrient-packed breakfast. Try it!

For a more detailed explanation of which foods it’s better to buy organic and which remain safe to buy conventionally, check out Cindy Burke’s guide To Buy or Not To Buy Organic.

Healthy snacking is a great strategy to keep your metabolism buzzing and add tons of vitamins, minerals, and antioxidants to your daily diet. A mid-morning and late afternoon snack will hold hunger at bay and prevent lunchtime and evening pig-outs. Try to include 2 or more food groups per snack, aiming for a mix of fruits, veggies, nuts, beans, whole grains, and lowfat dairy throughout the week.

Portion size is key; if the snack is too large, then guess what? It’s not a snack; it’s a meal.  Two hundred calories for women and 300 for men is a realistic snack size.  The following snacks are around 200 calories and packed with a balance of carbohydrate, protein, and fat to keep you energized throughout the day.

1. Whole wheat English muffin spread with 1 Tablespoon peanut, cashew, or almond butter.
2. 2 dried figs, 1 oz goat cheese, 2 slices of prosciutto
3. 1-2 cups tomato, veggie, or lentil soup
4. Celery sticks spread with 1/4 cup cottage cheese and tart, dried cherries
5. 8 cashews (1/2 oz), 3-4 Hershey kisses
6. 4-6 dried apricots, 12 almonds (1/2 oz)
7. 1 cup edamame pods with a dash of soy sauce
8. 2-3 Tablespoons hummus and raw veggies for dipping. Try carrots, celery, broccolini, radish, grape tomatoes, and snow peas.
9. 1 packet instant oatmeal, 7 walnuts (1/2 oz), 1 tsp honey
10. 1 apple or pear sliced and dipped in lowfat strawberry yogurt
11. 1 packet hot chocolate mix make with 8oz low-fat or non-fat milk
12. 1 small whole wheat tortilla wrapped around 1/2 banana and 2 tsp peanut butter
13. Smoothie made with 1 cup each of frozen peaches and raspberries, 1/2 c fatfree Greek yogurt (try Fage), squirt of lime juice
14. 3 Ryvita dark rye crispbreads topped with 1/4 avocado and cucumber slices
15. 1 small whole wheat pita stuffed with cold, shredded chicken breast, grape halves, and celery, and a squirt each of honey and Dijon mustard

Have some favorite snacks of your own? Share them with MentalKitchen readers!

Who wouldn’t trade that bag of greasy vending machine chips for a  chocolate, almond, and  sea salt crostini, curry cashew trail mix, or fresh apple slices dusted with cinnamon?  For theses and other healthy snack ideas,  check out The Healthy Snacks Blog.  In addition to recipes, new snack products hitting grocery store shelves, such a single serving nut butters, Smart Food popcorn clusters and Glenny’s soy crisps, are introduced and reviewed as well.

Happy Snacking!

Summer is almost here, and that means fresh herbs are ready to take center stage in warm weather dishes. I’m loving fresh dill at the moment. When you think of dill, you likely associate it with fish, eggs, or a creamy cucumber dip. But this versatile herb can be paired with a variety of vegetables, salads, and meats.

Add a handful of dill leaves to a simple tossed salad along with fresh, chopped parsley and basil. It’s also great combined with goat cheese and spread on oat crackers or celery sticks.

Try the radish and apple salad pictured above that calls for lemony dill dressing.  Serve with grilled chicken and corn on the cob for a simple summer meal.

Or add a few teaspoons to carmelized, baked carrots or roasted red potatoes and serve as a side dish to steaks or pork tenderloin.

Bought fresh, dill can be refrigerated for several weeks.

Bikini season is right around the corner, and how many women out there have stalled on their New Year’s plans to lose weight and get fit?  For many, eating healthfully gets boring.  It’s time to break out of the rut and try out some new meal ideas to keep you interested and on track.

Fitness magazine makes it easy for you with it’s 7-day menu planner.  There are 7 different breakfasts, lunches, and dinners to chose from. Each daily menu totals around 1500 calories, roughly the number an average sized woman requires to lose weight but still meet daily nutrient needs and feel satisfied.  You begin by selecting a breakfast option, followed by a lunch and then a dinner.  The website also generates a day’s meal plan along with a shopping list.  Here’s an example:

Breakfast

• The P ‘n’ B Waffle: 1 whole-grain frozen waffle topped with 1 tbs. peanut butter
• 1 cup blueberries
• 1 cup calcium- and vitamin D-fortified orange juice

Lunch

• Low-Cal BLT: 2 slices whole wheat bread, 1 slice Canadian or turkey bacon, 2 thick slices tomato, 2 lettuce leaves, 1 tbs. fat-free mayonnaise
• 11 baby carrots
• 1 medium apple, cored and drizzled with 2 tsps. caramel sauce
• 1 cup low-fat milk flavored with 1/2 tsp. vanilla extract and sugar substitute

Dinner

• Tofu Stir Fry: Stir-fry 4 ounces firm tofu in 1 tsp canola oil with 1 sliced carrot, 1/4 cup chopped celery, 1/4 cup chopped onion, 4 large sliced mushrooms, 1/2 sliced red bell pepper and 1 tbs hoisin sauce
• 1 cup cooked brown rice
• Fruit parfait: 1 kiwi (peeled and sliced), 1/2 orange (sectioned), 1 tsp rum extract, 2 tsps grated coconut

Give it a try, and you may find some healthy, new meal ideas to spark that flagging motivation.

This morning it was dank and drizzly in New York. I was craving soup and wanted to use up some barley that had been occupying precious shelf space for far too long. After searching around online for a bit, I stumbled upon a promising recipe at Epicurious.com for a “Barley and Lentil Soup with Swiss Chard” featured in Bon Appetit (Feb 2005) magazine. Amazingly, I had all the ingredients on hand to give it a try:

* 1 tablespoon olive oil
* 1 1/2 cups chopped onions
* 1 1/2 cups chopped peeled carrots
* 3 large garlic cloves, minced
* 2 1/2 teaspoons ground cumin
* 10 cups (or more) low-salt chicken or vegetable broth
* 2/3 cup pearl barley
* 1 14 1/2-ounce can diced tomatoes in juice
* 2/3 cup dried lentils
* 4 cups (packed) coarsely chopped Swiss chard (about 1/2 large bunch)
* 2 tablespoons chopped fresh dill

The directions are as follows:

“Heat oil in heavy large nonreactive pot over medium-high heat. Add onions and carrots; sauté until onions are golden brown, about 10 minutes. Add garlic and stir 1 minute. Mix in cumin; stir 30 seconds. Add 10 cups broth and barley; bring to boil. Reduce heat; partially cover and simmer 25 minutes. Stir in tomatoes with juice and lentils; cover and simmer until barley and lentils are tender, about 30 minutes. Add chard to soup; cover and simmer until chard is tender, about 5 minutes. Stir in dill. Season soup with salt and pepper. Thin with more broth, if desired.”

This soup truly has it all! Barley is a grain that’s loaded with soluble fiber, the same kind found in oats and may help to lower cholesterol when eaten on a regular basis. Lentils provide protein. Carrots are a great source of vitamin A, and canned tomatoes are loaded with lycopene. Swiss chard is nutrient-packed leafy green that cooks up much faster than collards or kale, and it tastes great seasoned with salt and lemon on its own. If Swiss chard sounds too exotic for you, substitute frozen or fresh spinach. The cumin, dill, onions, and garlic complement each other nicely and really give this soup good flavor.

Hearty, filling, and healthy! You can’t ask for much more than that. Bon appetit!

Whether it’s a cocktail party , an evening spent with friends, or an afternoon shower, dessert themed affairs are lovely ways to spend time with friends, as well as sample some delectable sweets.  But how does one enjoy without going overboard?  Go for chocolate-dipped fruit and then choose small portions of one or two other treats to sample.

I always offer to bring chocolate-covered strawberries.  They’re beautiful, delicious, easy to make, and easier on the waistline than cakes, pies, and other confections.  One cup of strawberries has only 28 calories, a tablespoon of chocolate chips has about 70 calories.  A slice of cheesecake or pecan pie, on the other hand, has 400-500 calories per slice…yikes!  Plus you get the fiber and vitamin C from the fruit.

Buy a pint or two of strawberries.  Wash and trim the tops.  Melt some dark chocolate chips in the microwave.  Dip the cut end of the berry in the chocolate, and place on a tray lined with greaseproof paper.  Allow the chocolate to cool and reset for about an hour.  Then place the chocolate covered fruit on a decorative plate (I use a black and white rectangular plate that contrasts with the bright red fruit) and stick the tray in the fridge until party time.

This recipe will also work using raspberries and white chocolate chips or blackberries and butterscotch chips.