Strawberry and Banana Smoothie

It has come to my attention that today is National Milk Day. How could I not have known this earlier?! I mean seriously, milk is like one of my most heroed consumable goods. Surely someone could have given me a heads up so that I could’ve prepared for this highly anticipated day. Nonetheless, Happy Milk Day everyone! I hope that you all guzzled down a delicious, nutrient-rich glass of milk today.

Be grateful for milk, because it has actually saved your life before. It’s the one food (it’s a drink I know!) that we’ve been consuming since we were born. If it weren’t for milk, the human population would seize to exist. The Homo sapiens species would be wiped off the epic Encyclopedia of Life, no longer beside Earth’s other 1.8 million species. That means no mommy, no daddy, no you, and certainly no friends. What a sad sad world that would be.

Actually, it’s rather disturbing that we drink cow’s milk. In fact, I think that we’re the only species (apart from maybe cats) that drink milk from another species. I mean it’s not even like we drink apes milk or something of the like. We drink the milk from COWS. Wait. I’m supposed to be encouraging you to drink milk, so let me get on with that…

I’m sure you all know that milk is good for your teeth and bones. It’s probably been drilled into your head after being said a million times by your mother. Well, you should listen to her. One cup of milk provides you with 30% of the daily-recommended amount of calcium, which is proven to help strengthen bones and teeth. Here’s a little fact that your mother probably didn’t tell you. Calcium is the mineral most likely to be deficient in the average American diet. Isn’t that incredible? With delicious milk so widely available, there’s absolutely no excuse not to meet the recommended 1,000 mg calcium per day.

Aside from being an excellent source of calcium, it is also a great source of riboflavin (vitamin B2), vitamin B12, vitamin A, potassium, and phosphorus. In addition, one cup of fat-free milk provides 8g of protein (that’s the same amount of protein as a jumbo egg, and who gets jumbo eggs anyway?). I like to enjoy a cup of skim milk during breakfast each and every day. Actually, I have to admit that I kinda freakout if I don’t have that glass of milk in the morning. It’s no big deal really.

What would we ever do without milk? My cereal would be dry, my coffee distasteful, and my day ruined. If you aren’t currently heavily engaged in milk drinking, you should get on to that. In fact, you should follow the New Year’s resolution of my friend Diana, which is to drink a cup of milk everyday this year. Remember, a cup of milk a day keeps the dentist way, and it will keep YOU living, smiling, and shining!

Ingredients

½ frozen banana
4 large frozen strawberries
1 cup skim milk

Directions

1. Mix all the ingredients in a blender. Pour into a tall glass and enjoy!


Much thanks to Meep for the photo edits.

Lentil Soup

40º F…37º F…32º F… As the average daily temperatures continue to drop, my hopes for a snowstorm continue to rise. Growing up in moderately climated New Zealand (or “Kiwiland” as my some of my American friends like to say), I was not exposed to snow as a child. Maybe my friends here don’t understand the reason for my high-pitched exclamations at tiny bits of ice succumbing to gravity, but it’s just like how I will never understand what’s so great about Charlie Brown.

As a high school student, snow is always so exciting and definitely the highlight of those beginning dark winter months of second semester. Even two inches of snow accumulation may mean a snow day, or at least a two hour delay. There’s just something so satisfying about waking up at 6:30 am, pulling back the curtains, seeing the white blanket covering the earth, and being able to climb back into bed to indulge in another hour or so of deep sleep.

Here is a dish that is sure to warm up your body for those highly anticipated snow days. It’s hot, rich, and oh-so-comforting. One hearty bowl of lentil soup will surely warm you up from bone to epidermis. Lentils are also extremely beneficial for your health. In fact, I’d say that you could survive on them. Seriously. Just one cup of boiled lentils has 16g fiber, 18g protein, and only 1g fat (0g saturated). That’s 63% of your recommended daily intake of fiber right there. With lentils providing that much dietary fiber, there’s absolutely no excuse to not reach that 25g of fiber daily, which so many people don’t. Lentils are also a good source of Iron, Phosphorus, Copper, Folate, and Manganese. Are they just not the superest superfood or what?

According to weather.com, there is an 80% chance of snow on Friday. THIS Friday. I have my fingers (and toes) double-crossed. You should too. Our current stock is slowly disappearing and I want a replenishment of that magical white fluff! Please?

Ingredients

1 onion, chopped
2 tbsp oil
2 carrots, diced
3 stalks celery, diced
3 cloves garlic, minced
1 tsp Italian herbs
1 tsp dried basil
1 14.5-ounce can crushed tomatoes
2 cups dry lentils
1 tsp ground dried cumin
1 tbsp paprika
8 cups water
½ cup frozen chopped spinach
1 bunch fresh cilantro, chopped
1 tbsp vinegar
salt
pepper

Directions

1. In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, Italian herbs, and basil; cook for 2 minutes.
2. Stir in lentils, and add water, tomatoes, cumin, and paprika. Bring to a boil. Reduce heat, and simmer for at least 1 hour. When ready to serve stir in spinach, and cook until it wilts. Stir in chopped cilantro, vinegar, and season to taste with salt and pepper.

Nonfat Gingersnaps

I cannot believe it. Here I am, sitting at my desk, enjoying the very last few hours of 2010. I say this every year, because it occurs to me every year: each year goes by so quickly. We think that we have a whole lifetime filled with hopefully a big handful of years, but with each year zooming by, how long do we really have? We all have mental lists of stuff we want to do in life (bungee off a cliff, go to Antarctica, go to jail...) and we need to do them now when we have time, instead of saving it for later. 2011 is a huge year for me. It’s the year that I graduate from high school, and it’s the year that I dive into my college life.

Every year, my family and I make a big deal to set New Year’s resolutions. Even if they are just little, it feels great to know that there is something you’re going to (hopefully) achieve by the end of the year. Last year, my New Year’s resolution was to not eat chocolate for a whole year. I have to admit, I failed on the very first day. During the morning on the first of January 2010, I was making chocolate milk for my sister when I accidentally licked the spoon after stirring the milk. It was totally unintentional and I felt like such a failure after! But I told myself, why give up just because I failed the first day? So I went through the rest of the year avoiding all food that had cocoa. Now that it is just 2 hours until the New Year, I’m excited to have a big bite of chocolate! I already have a huge supply of chocolate treats waiting for me to dig into.


My sister and I agreed to avoid soda entirely as our New Year’s resolution for next year. It should not be very difficult for me, as I don’t drink soda very often, but I am glad that I am doing it with my sister so that we can encourage each other through the year. In addition, I am pledging to keep up with my daily 5 minute gym routine. This will be more difficult, especially with the start of college, but I know that if I set it as a New Year’s resolution, it will be much easier to achieve.

I decided that a recipe for nonfat gingersnaps was perfect to share on New Year’s Eve. Gingersnaps symbolize what a New Year is all about—they are chewy, aromatic, and 100% satisfying. It doesn’t hurt to state the obvious that they are also fat-free. Whether you make yourself a batch of these cookies or share them around at a New Year’s Eve party, they are sure to please.

Goodbye 2010. You really have been great.
Hey there, 2011! You’re going to be even better.
I can feel it.

Ingredients

1 cup, packed dark brown sugar
1/4 cup applesauce
1/6 cup molasses
1/6 cup honey
2 1/4 cups flour
1 tsp baking soda
2 1/2 tsp ground cinnamon
1 1/2 tsp ground dried ginger
1/4 teaspoon salt
2 large egg whites, at room temperature
1/2 cup finely-chopped raisins
additional sugar (about 1/4 cup) mixed with a big pinch of cinnamon for rolling the cookies

Directions

1. Sift together the flour, baking soda, spices, and salt.
2. In a large bowl, beat the brown sugar, applesauce, and molasses with an electric hand mixer for five minutes at medium speed.
3. After five minutes, stop the mixer, and add the egg whites. Beat for another minute.
4. With the mixer at its lowest speed, add the dry ingredients until completely incorporated, and mix on medium for one minute.
5. Stir in the chopped raisins. Chill the batter for about 30 minutes in the fridge.
6. Preheat the oven to 350 degrees F.
7. Pour ¼ cup sugar and cinnamon in a shallow baking dish. Scoop the cookies into heaped tablespoon-sized balls and coast them in the sugar and cinnamon mixture.
8. Put the cookie mounds onto lined baking sheets, leaving room between them to spread.
9. Bake for 13 minutes, or until the cookies feel just barely set in the center. Remove from oven and cool on wire racks.

Ants on a Log

With the holiday season amongst us once again, many of us are spending (too much) time in the kitchen baking sweet treats. As it always does, food plays a huge role in Christmas and New Year celebrations; however, that does not mean that it has to make an impact on your weight. Studies show that the average holiday weight gain is about one pound. Even more disturbing is the evidence that for most people, that one pound is there to stay. That is one extra pound that you do not need to carry around with you for the rest of your life. Have no fear however, for there are many easy ways to keep away from this seemingly unavoidable tradition—all you have to do is be mindful of what you are eating. Stick to the following tips and you’ll be on track to starting a new year feeling great.

1. Eat in moderation
This is the big one. If you were to remember just one tip, it would be to eat in moderation. Keep your servings sizes small so that you can enjoy all your favorite holiday treats without consuming extra calories. Use a small plate and don’t be tempted to go back for more.

2. Don’t forget to exercise
When you exercise, you are not only burning calories, but also using the time that you might otherwise have used to eat to do some physical activity. Exercising can also be every enjoyable and keep your heart, lungs, and bones strong and healthy. If you have a treadmill, put it in front of the TV so that you can watch your favorite show and exercise at the same time. Spending time outdoors is sure to burn some calories, but if it’s too cold outside, why not hit the mall and engage in some serious speed shopping?

3. Indulge in hot drinks
Hot drinks such as cider, hot chocolate, and eggnog are delicious fluids to have during the winter season. Because people tend to drink hot drinks slower than cold drinks, you’ll have fewer refills, which means fewer calories consumed.

4. Fill up on your fruits and vegetables
You should be following this rule all year round, but especially during the time of year when junk food is readily available. Aim for at least five servings of plants a day, and from a broad range of colors. Different colored fruits and veggies provide different nutrients so that you can get all your essential vitamins naturally. Enjoy your crunchy veggies raw and unadorned, or with a healthy dip such as hummus.

5. Stay hydrated
Stay hydrated. Stay hydrated. Stay hydrated! Although the temperature outside has dropped tremendously in the last few weeks and you may not feel as thirsty during the winter months, your body still needs to stay hydrated. Water should always be your first choice when selecting a drink. Water is vital for the regulation of body temperature and metabolism. It’s refreshing, cheap, and best of all, calorie free. Drink one or two cups of water before every meal—you will feel just as full, without consuming as many calories. So guzzle that hydrogen and oxygen, and your body will surely thank you for it.

6. Eat some candy now and then
When it’s time for dessert, suck on a candy cane or nibble a piece of dark chocolate. Instead of adding to your daily intake up to 200 calories for just one cookie, you can enjoy a candy cane for just 60 calories. Alternatively, chew some minty gum. Minty gum kills your desire for food and inhibits you from chewing food—unless you want bits of food stuck in your gum!


Ants on a log are not only for kids—they are a delicious and easy snack for anyone who enjoys good food and wants some fun. The almond butter provides protein and healthy fats so that you feel full for longer. I like almond butter in my ants on a logs, but use peanut butter or cream cheese instead if that if what you desire. Did I mention these were very healthy too? In fact, you can get your serving of vegetables, fruit, AND protein by enjoying this delicious snack.

Ingredients

5 stalks celery
4 tbsp almond butter
¼ cup raisins

Directions

1. Spread the almond butter in the hollows of the celery stalks and top with raisins. Easy peasy lemon squeezy!

Christmas Cooking: Gingerbread Men and Peppermint Bark

The countdown to Christmas has finally begun. With the Christmas tree up and adorned in ornaments and pretty lights, presents hidden in secret places, and Christmas music taking over radio stations, I’m ready to just chill and celebrate the holiday season. However, with the amount of schoolwork and college applications I still have to work on, it’s been difficult to get into the holiday spirit. What do I do when I need a quick fix of joy? Well, I bake of course!

Christmas baking is one of the best things about the season. I love to cook, and I love to give away food that makes other people happy. Christmas baking is all about having fun, making a mess, and creating smiles. I always spend way too much time browsing websites and blogs for recipes the few weeks before Christmas. Everything looks so amazing; I just want to make it all!

Gingerbread men are definitely one of the most popular treats during Christmas. Why not make a few to stand by your deliciously decorated gingerbread house? These gingerbread men are just too adorable. How can you eat the little man staring back at you with that jolly smile? Well it’s sure no problem when they taste absolutely delicious. The aroma that comes out of the oven and into my nostrils when these treats are baking is simply to die for.


Peppermint is another flavor that makes bold appearances these last few weeks of the year. It adds a complexity to any dessert, and pairs perfectly with chocolate. I was not able to eat these treats because of my New Year’s resolution, but my friends and family told me they were delicious. There’s only ten more days before I can eat chocolate again! I’m definitely quite excited.

Because it's Christmas, let yourself enjoy some treats. While these gingerbread cookies are definitely not considered healthy, they do contain some healthy ingredients such as ginger and molasses. Molasses are a great source of iron, calcium, and manganese—all of which are essential minerals. As I’m sure you’ve heard before, chocolate can also be good for you. Just remember to splurge on little portions to avoid the dreaded holiday weight gain.

Add finishing touches to these Christmas treats by wrapping them in cellophane, tying a ribbon around the package, and attaching a little note. Give them to friends and they will be the Christmas presents that everyone’s talking about.

Scrumptious homemade sweet treats are all people want for Christmas this year. Dive into the Christmas spirit and spread some joy to every girl and boy!

Gingerbread Men

Ingredients

½ cup trans fat free margarine
½ cup sugar
½ cup molasses
1 egg yolk
2 cups all purpose flour
½ tsp baking powder
½ tsp baking soda
1 tsp cinnamon
1 tsp ground cloves
1 tsp ground ginger

For the royal icing:
1 egg white
½ tsp lemon juice
1 ¾ cup confectioners sugar

Directions

1. In a large bowl, cream together the trans fat free margarine and sugar until smooth. Stir in molasses and egg yolk. Combine the flour, baking powder, baking soda, cinnamon, cloves, and ginger; blend into the molasses mixture until smooth.
2. Preheat the oven to 350 degrees F. On a lightly floured surface, roll the dough out to about 1/4 inch thickness. Cut into gingerbread men with cookie cutters. Place cookies on lined cookie sheets.
3. Bake for 8 to 10 minutes in the preheated oven, until firm. Remove from cookie sheets to cool on wire racks. Frost and decorate when cool.

For the icing:
In a large mixing bowl, beat egg whites and lemon juice together, adding the powdered sugar until the mixture holds stiff peaks. Fill a piping bag with the icing and pipe as desired.




Peppermint Bark

Ingredients

2 (12 ounce) packages semisweet chocolate chips
1 tsp canola oil
1 tsp peppermint extract
5 peppermint candy canes, crushed

Directions

1. Line a 9x12 inch pan with parchment paper.
2. Melt the semisweet chocolate with the oil in a double boiler over just barely simmering water, stirring frequently and scraping down the sides with a rubber spatula to avoid burning.
3. When the chocolate is melted, stir in 1 teaspoon of the peppermint extract. Pour the melted chocolate into the prepared pan and it spread to the sides. Sprinkle the crushed candy cane pieces over the top. Chill in the refrigerator until set, about 1 hours.
4. Break into small pieces to serve.

French Almond Macaroons

Happy Thanksgiving! The holiday season is finally arriving again with Thanksgiving now past and Christmas just around the corner. This is my second year celebrating Thanksgiving, and it is already clear to me that Thanksgiving is all about family and food. Turkey, stuffing, sweet potato casserole, pumpkin pie… Thanksgiving dinner truly is the epitome of comfort food.

My family and I had Thanksgiving dinner this year at a friend’s house, so I did not cook an oversized chicken or any of the typical chow this year. Instead, I decided to experiment a little, and make some French almond macaroons. Macaroons are one of those things that I’ve been meaning to make for a long time, but never have had the chance to do so. Finally with a four and a half day weekend on my hands, I decided I could spare a few hours.


These dainty fellas were very time consuming. First of all, I had to make my own blanched almonds—not from scratch, but from raw almonds of course. It was pretty cool to “pop” the skin off. Next time though, I would definitely just buy the almonds already blanched. Then came piping every little kiss one by one… If you don’t have a piping bag, you can create a makeshift one by using a resealable plastic bag and snipping one of the corners off. While these macaroons took a lot of time and effort, they were definitely worth every single drop of sweat. In fact, I think that they were even more scrumptious because of the effort I put into making them.

Traditionally, macaroons are sandwiched with a creamy ganache or buttercream, but I decided to take a short cut (and rid some fat calories) by using marshmallow fluff. It was the first time that I had fluff, and the texture was pleasantly spongy. I’m surprised that they keep their spring for so long in a jar. I like these macaroons with a cup of refreshing green tea—the flavors combine perfectly in your mouth. Bon Appétit!

Ingredients

1 cup blanched almonds
1 1/2 cups icing sugar
3 large egg whites
3/4 tsp salt
3 tbsps granulated sugar
Red food coloring
8 tbsps Fluff

Directions

1. Pulse almonds with 1/2 cup confectioners sugar in a food processor until very finely ground. Transfer to a bowl and rift in remaining cup icing sugar, stirring to combine.
2. Beat egg whites with salt in another bowl with an electric mixer at medium speed until they just hold soft peaks. Add the granulated sugar a little at a time, beating, then increase speed to high and continue to beat until whites just hold stiff, glossy peaks. Add drops of food coloring to reach desired shade and mix at low speed until evenly combined.
3. Stir almond mixture into meringue with a rubber spatula until completely incorporated.Spoon batter into bag, pressing out excess air, and snip off 1 corner of plastic bag to create a 1/4-inch opening. Twist bag firmly just above batter, then pipe peaked mounds of batter onto lined sheets.
4. Let cookies stand, uncovered, at room temperature for 20 to 30 minutes or until the tops are no longer sticky and a light crust forms. Meanwhile, preheat oven to 300°F.
5. Bake cookies, switching position of sheets halfway through baking, until crisp and edges are just slightly darker, 20 to 25 minutes. Cool completely on sheets on racks. Sandwich with marshmallow fluff.

Banana Cupcakes with Cream Cheese Icing

What could be better than banana bread, baked in cute portions, all jazzed up with creamy frosting and topped with crunchy nuts? It’s a dream come true, a fortune cookie proved authentic, a reason for living (aside from the other 2 billion of course).

What do you do when you have leftover cream cheese frosting? Why you find a recipe to use it of course. I guess you could eat it straight from the bowl, but that would be a little gross, not to mention totally infringing on my nutritional standards.

What is one of the most potassium rich fruits? It’s your common food with the apes, the one that goes better with peanut butter than jelly does, the food b is for, after a is for apples. It’s your friend, the banana.

What reduces the risk of high blood pressure and stroke, helps your kidneys function properly, reduces stress, and keeps you up and running? Yep you guessed it. Potassium!

What…

Do you really need any more reasons to try out this recipe?

Ingredients

½ cup trans fat free margarine
1 ½ cups sugar
2 eggs
1 tsp vanilla extract
1 cup mashed ripe bananas
¼ cup buttermilk
2 cups all-purpose flour
1 tsp baking powder
¾ tsp baking soda

For the cream cheese frosting:
1/2 pound cream cheese, softened
1 stick butter, softened
1 tsp vanilla extract
2 cups sifted confectioners' sugar

Directions

1. Preheat the oven to 350 degrees F.
2. In a large mixing bowl, cream the margarine and sugar. Add the eggs, vanilla, bananas and buttermilk. Combine the flour, baking powder, and baking soda; add to the banana mixture. Fill 18 paper-lined muffin cups two-thirds full.
3. Bake in the oven for 15-20 minutes or until a toothpick comes out clean. Remove to wire racks to cool completely.
4. In a large mixing bowl, beat the cream cheese, butter and vanilla together until smooth. Add the sugar and on low speed, beat until incorporated. Increase the speed to high and mix until very light and fluffy. Frost cupcakes and enjoy!