The Svelte Gourmet

The Svelte Gourmet Cookbook is 25% Off!

2011-11-29T13:07:00.008-05:00

Struggling with last minute gift ideas? Need an extra stocking stuffer? Looking for something that's easy to mail? Or maybe you're simply trying to avoid your own dreaded holiday weight gain....

Whatever your dilemma, have I got a deal for you!

Now through December 31st, you, too can be the proud owner (or giver!) of The Svelte Gourmet: A Month of Main Courses cookbook for a fraction of the regular price (3/4, to be exact). That's right, The Svelte Gourmet Cookbook is 25% OFF!

You really can't live without this book. I can't, anyway. So get it now, while the price is a low $14.99.

www.thesveltegourmet.com/products.html

Enjoy....and Happy Holidays from The Svelte Gourmet!

Apple Cinnamon Muffins -- New Recipe!

2011-11-13T13:34:00.004-05:00

Did you know there’s such a thing as “too apple-y?” According to the kids, that was the problem with version one of this recipe. The truth is, this recipe took three versions to get it to the level of “blog-worthy.” It’s ok, though, because I get so excited about researching, experimenting and perfecting the recipes to be the perfect balance of healthy and tasty that I often can’t think about anything else. Is that weird?

Taylor: “Jenny, what are we doing tomorrow?”
Me: “Baking apple muffins! Yay!”
Taylor: (sigh) “Again? How many do we really need?” (There were at least 36 already cooling on the counter.)
Me: “OK, then let’s eat these.”
Taylor: “They’re too apple-y.”

I rest my case. The Apple Cinnamon muffin recipe simply had to be refined. It wasn’t blog-worthy…yet. The first batch was too apple-y and the second batch was too dense. Not what I was after.

Evidently, there are several schools of thought when it comes to making muffins. My research was pretty much split 50/50 between people who preferred the “muffin method” and those who favored the “cake method.” The difference is this – for the muffin method, you combine all the dry ingredients in one bowl and the wet ones in another. Combine them, stir to just mix, and bake immediately. For the cake method, you cream the fat and sugar, add the eggs, and then add the liquid and flour alternately. Since I use applesauce instead of shortening, “creaming” doesn’t work as well. So this time, I went for the muffin method….which is so much easier anyway!

These muffins are quick and easy, and they are perfect for apple season. They remind me a little bit of apple pie, but they are so much lighter! This recipe makes 12-18 muffins, depending on how full you fill the muffin cups. I prefer larger ones, so I’m not tempted to eat two. The recipe makes 18 muffins at 90 calories each or 12 muffins at 135 calories each. Either way, they’re a perfect, light breakfast. They just taste like autumn. Yum!

Apple Cinnamon Muffins
(makes 12-18)

1 tsp. cinnamon
1/3 cup light brown sugar
1/3 cup white sugar
2 cups all purpose flour
½ tsp salt
1 tbsp baking powder
½ cup unsweetened applesauce
1 egg, beaten
1 cup skim milk
2 medium sweet-crisp apples (like Gala, Fuji, Jonagold, etc.), diced

Preheat oven to 425 degrees. Combine all dry ingredients (through baking powder) in a large mixing bowl. Mix to distribute. Mix applesauce, egg and milk in a separate bowl. Peel, core and dice apples. Add wet ingredients to dry ingredients, mixing until just combined. Fold in diced apples. Immediately fill muffin cups. I fill them 2/3 full for smaller muffins or almost to the top for larger ones. Bake for 18-20 minutes or until a toothpick inserted in the center comes out with only a few crumbs. Enjoy!

Me (to my boss): “So, how was your weekend?”
Steve: “It was great – I biked 30 miles, went to the Darius Rucker concert, and then caught some live tennis on Sunday. How was yours? Did you and Keith do anything fun?”
Me: “Yes! We painted the bookshelves, helped Courtney with her book report and made six batches of muffins! ”
Steve (with an eye roll): “You guys really need to get out more.”

Perhaps he has a point.

The Svelte Gourmet: A Month of Main Courses cookbook is available at www.thesveltegourmet.com/products.html. It's a perfect holiday gift!

Eat to live? Or live to eat?

2011-10-25T16:36:00.002-04:00

As I’m sure you can guess if you’ve been following me long enough, I’m the latter. I definitely live to eat. I don’t know if it’s my affinity for cooking, my love for experimenting with new foods, or that I’m just bored (not likely!), but I’m always thinking about my next meal. And in case you’re wondering, it’s not because I’m actually hungry. I’ve stopped using that excuse a long time ago!

I’ve run across a few people in my life who will say things like, “Wow, I forgot to eat lunch today.” Not me, buddy. It doesn’t matter what I’ve packed for lunch, I look forward to it from the moment I finish my oatmeal. Case in point – I decided that I’m not grocery shopping again until we eat the food we have in the house. So for lunch, I had cereal (to finish the milk) and left over green beans. Odd combination, I know. But I looked forward to it nonetheless.

I’ve also run across people in my life who have said – and believed – that if you exercise, you can eat whatever, and as much as, you want. This may work for those “I never gain weight!” people, but it doesn’t work for me. I suppose if I were a professional athlete, I’d have a daily calorie burn that would surpass the calories in anything and everything I could put in my mouth. But know this – if you’re trying to lose weight with diet and exercise, you have to do both. Typical daily exercise for most of us does not give us a license to eat whatever we want. It’s backfired on me before. For example, running burns about 100 calories per mile. I’m up to seven miles (woo hoo!), but I can promise you that it’s easier to skip the fried calamari than to run seven miles. Trust me.

Luckily, I’ve found that my “live to eat” mindset works even when my new lifestyle mandates a 1,200 calorie a day max. And like I wrote a couple posts ago, this is just about all I can eat (coupled with five workouts a week) if I want to drop a pound a week. Counting calories becomes a game. I learn what I can eat for a few calories. I figure out which foods keep me feeling full. I make exchanges….I eat whatever I want (office chocolate jar!), but I’ll trade the calories for something else later. It’s pretty much no holds barred if you watch your portion sizes and be honest and diligent with your food log. It can be fun if you think positively.

One thing it does take is a plan. Unless you’re ok with eating the same thing every day (we “live to eat” types aren’t), you have to be creative. What I’ve found is that if I keep breakfast to 250-300 calories, lunch to 350 calories, dinner to 400 calories and a 100 calorie snack or two, I’m there.

So what does this look like? I know several people who have recently started diets, and the common complaint is, “I just don’t know what to eat.” So they end up eating the same thing every day or drinking shakes, only to get bored and quit. Or worse, they eat restaurant salads every day and end up sabotaging themselves with thousands of calories of salad dressing and cheese.

I have a better plan. Luckily, each main course in my cookbook has between 300 and 400 calories for both the entrée and The Svelte Gourmet Signature Salad on the side (94 calories). If you measure/weigh your food and stay true to what a portion size should be – for dinner and your other meals – this isn’t that hard. And you won’t be bored!

EXAMPLE DAY ONE (Calories in parentheses)
Breakfast – Instant oatmeal (160) with 1 tbsp raisins (43), coffee with Splenda and 2 tbsp non-dairy creamer (60) (Tip: buy the Weight Control oatmeal. It has the same calorie count, but it’s packed with extra protein and fiber to keep you full!)
Lunch – 2 cups of TSG Creamy Broccoli Soup (150) and 4 oz. grilled chicken (140)
Snack – Snack-sized Greek yogurt (90)
Dinner – 4 oz. grilled London Broil (220), TSG Signature Salad (94), two cups steamed broccoli (60)
Snack – 1 cup frozen grapes (100) (you have to try these, they’re so good!)
TOTAL: 1,117 calories (yay, some to spare!)

EXAMPLE DAY TWO
Breakfast – high fiber cereal (160); ½ cup skim milk (45); coffee as usual (60)
Lunch – 6-inch Subway sandwich (turkey, ham or roast beef, no cheese, no dressing – meat, veggies and vinegar only!) (300)
Snack – Apple (100)
Dinner – TSG Eggplant Parmesan (330); TSG Signature Salad (94)
Snack – 4 cups air-popped popcorn misted with butter cooking spray and sprinkled with salt (120)
TOTAL: 1,209 calories

EXAMPLE DAY THREE
Breakfast – 2 eggs (140); sliced medium tomato (25); coffee (60)
Lunch – 1 cup TSG Chili with light sour cream (240); 1 cup cucumber slices (20)
Snack – banana (110); trip to the office candy jar (2 Hershey’s miniatures) (80)
Dinner – TSG Make Your Own Pizza (395)
Snack – Skinny Cow ice cream sandwich (yum!!!) (140)
TOTAL: 1,210 calories

See that?! A full day’s worth of food, plus snacks, and you’re still sticking to a decent caloric intake. I promise you, this is feasible, even if you live to eat. It fits my live to eat lifestyle perfectly, it’s not boring, I can still experiment in the kitchen, and I have plenty of energy to fuel my workouts. Bon appétit!

The Svelte Gourmet: A Month of Main Courses cookbook is available at www.thesveltegourmet.com/products.html. Enjoy!

From too thick to toothpick.

2011-09-21T16:26:00.006-04:00

I hate to admit it, but I love celebrity magazines. The fashion, the scandal – the pictures! As these people don’t affect my life one iota, I only let myself buy them in airports. That way, I’m entertained on the flight, but the crazy “celeb-reality” doesn’t creep into my real life.

“Scary Skinny!” The headline screamed at me from the news stand as I headed to my gate. Just days after my doctor told me I could expect to lose only 1 pound a week on my new exercise and eating program, I admittedly had to see what the fuss was all about. These celebs truly are scary skinny. If the camera really does add 10 pounds, that means they're even more skeletal in real life (I’ve often looked at pictures of myself and wondered exactly how many cameras were on me….yikes!).

From eating only baby food to virtually no food at all, these lovely ladies are doing serious damage to themselves in the name of fame. The old yo-yo dieter in me might have been tempted by the quick fixes, but the older (ugh), wiser (matter of opinion) Svelte Gourmet isn’t fooled. No sir.

Lest you think that “only losing water weight” is the biggest risk of a crash diet, cleanse or fast, read on.

As crash diets usually consist of severely restricted caloric intake or elimination of entire food groups, nutrient deprivation is, in my opinion, the most threatening health risk. Not only do these diets weaken your immune system (increasing your risk of illness), they also deprive you of vital nutrients and can lead to bone loss (from a lack of calcium in your diet), organ damage, and even cardiac stress. Add exercise to the mix and you’re putting some serious strain on your body!

This alone should be enough to deter you from taking the crash diet plunge. But try this on for size – starving now to fit in that high school reunion dress can have serious implications for your ability to lose weight and keep it off later. You may lose 10 pounds now, but you’ll gain it back quickly….and probably put on more than you lost. I’m sure you’ve heard this a thousand times. But why does this happen?

Crash dieting (restricting calories or entire food groups) sends your body into starvation mode. It’s a vicious cycle. On crash diets, you appear to lose weight because your body in starvation mode is shedding water and muscle mass – NOT burning fat. Muscle burns calories faster than fat, so losing this precious muscle will slow down your metabolism (how quickly your body burns calories) and make it even more difficult to lose weight later. Then, since your body thinks it’s starving, it automatically stores new calories as fat – so when you start to eat again, you’ll pack those pounds back on faster than you lost them!

There’s a lot more to this and I’m not a doctor, so take this for what it’s worth – my very basic understanding of a growing problem (no pun intended!). My two rounds with the lemonade diet several years ago have made it noticeably harder for me to lose weight. My metabolism just isn’t what it used to be. When my doctor and I discussed my new plan (which, really, just ensures that I actually practice what I already preach), I was tempted to “jump start” my weight loss with a weekend liquid diet. But armed with this explanation and my own crash diet experiences, I know that would do more harm than good.

So what is the right way to lose weight and keep it off? It’s easier said than done – take it from me! But the best and only way is proper nutrition, enough calories and a lot of exercise. I know this now, and I do this now – it’s how the Svelte Gourmet came to be. But recently I’ve stepped it up in order to size it down. A lot more exercise (I’m up to running 5 miles! Yay!); sticking with lean proteins, whole grains, fruits and veggies; and especially watching my portion sizes has me back on track….to the tune of one healthy pound a week. This lifestyle is a marathon, not a sprint – it's tough if you're impatient like me, but slow and steady wins the race.

And ladies of Hollywood, please eat something. Maybe a burger or five. Just go for the whole grain bun and you’ll be fine. Or better yet, choose any meal from my cookbook – all are delicious, full of nutrient-rich foods, and light enough for any diet. Oh, and feel free to carry the book around in front of the paparazzi -- let's get The Svelte Gourmet on the map!

The Svelte Gourmet: A Month of Main Courses cookbook is available at www.thesveltegourmet.com/products.html. Enjoy!

A mile (or three!) in my shoes.

2011-09-13T15:27:00.011-04:00

When last we met, I was dishing on healthy summer sides – simple, healthy choices to make in order to beat the summer weight I inevitably always put on in the warmer months. I was determined to beat it this year, and not let my “special occasions” get the best of me. Enjoying party and boat food (and drinks!) once in a while is fine. But if you’re like me, summer becomes one giant special occasion.

If you read between the lines of that sentence, you’ll gather that I didn’t exactly practice what I preach. “Me…becomes….giant.” That’s how I read that sentence. OK, so it wasn’t that bad. I gained about eight pounds (rather quickly, I’ll admit). My bikinis looked good in June and not really that good in August (they must be shrinking). And my shorts and skirts are tight. Urg. I always get a physical in August, so there’s no avoiding the reality of the scale.

My Very Fit, Tiny Doctor: “How did this happen? We need to check your thyroid. I’m ordering a full work up.”

Me: “No need to check my thyroid…again. I ate ice cream every day since our vacation in June. No real mystery here.”

Tiny Doctor: “But we lose weight in the summer! All those great outdoor activities!”

Me: “You mean like eating?” (she didn’t laugh)

Tiny Doctor: “You need to lose 20 pounds.”

TWENTY?! I only gained eight. If I lose 20 pounds, all the clothes in my closet that I can’t button now will be too big. TWENTY?!

Me: “Ha ha, no seriously.”

Tiny Doctor: “I think you should weigh X pounds.”

Me: “I haven’t weighed X pounds since 8th grade.”

Tiny Doctor: “By next August, you will. Tell me about your diet and exercise.”

Me: “Well, I go to the gym 3-4 times a week. Classes, elliptical, Body Pump for weight training. And I write a healthy cooking blog. Whole grains, lean proteins, lots of veggies. I know what to do.”

Tiny Doctor gave me a look that all but said “knowing is clearly not doing.” Gulp. How embarrassing!

Tiny Doctor: “You need to run.”

Me: “I don’t run. What about the elliptical? Or step class?”

Tiny Doctor: “No, running is the answer. Three to six miles a day.”

OK. Hold the phone. Three to six miles? Running? I can't run. I mean, I can do hours of advanced step class like it’s nobody’s business. But running is a fight-or-flight-only activity. I last about three minutes on the treadmill.

Tiny Doctor: “At your current weight and BMI, your body needs about 1,400 calories to maintain. I want you to eat 1,100 calories a day of protein and whole grains until you lose the weight and then 1,200 as a lifestyle. Run 3-6 miles 3 days per week and weight train 2 days per week. You should lose about 1 pound per week and lower your body fat by 2%.”

Hold the other phone! Take all the numbers out of this sentence and it reads like one of my blog entries. Eat right and exercise. Lean proteins, veggies, whole grains. Keep track of your calories. Eat less than you burn and you’ll lose weight. Lose weight slowly to keep it off. It's a lifestyle! I know how to do this! But really, I thought my base numbers would be higher.

What this really speaks to is the misconception that our bodies need 2,000 calories a day, as nutrition labels would suggest. Clearly if I ate 2,000 calories a day, I’d gain weight! (Which is evidently exactly what happened this summer.) One size does not fit all! I was shocked at my 1,400 number. That’s a strict diet for most people! I encourage you to have your doctor calculate your BMI and show you the number of calories that your body burns in 24 hours "just being" -- in other words, going through your daily routine without deliberate exercise. The burn number is probably a lot lower than you think. No wonder it’s so hard to lose weight! It's depressing, but once you have the math (your math), it's hard to argue. Calories in, calories out.

This is an outrage. Twenty pounds. Ha! I got to the office and shared my story, looking for a little sympathy. (“Can you believe it?! Twenty pounds!” “Where will you lose it from?” “I don’t know!”). Then I called my mom. She’ll be on my side, surely. Nobody tells her little girl she needs to change!

Me: “Mom, my doctor wants me to lose TWENTY POUNDS! Isn’t that ridiculous?”

Mom: “Good for her! You hold onto that doctor! She knows how important weight is at your age!”

Gee, thanks Mom! Now I’m fat and old. (wink…I love you Mom!) But I know she’s right. Eight pounds this summer is ten next summer, and 12 the year after that. And I’m almost 36, after all. It’s a recipe for disaster, and I have to get a handle on it now. Doctor's orders.

Oh well. I’ve always wanted to be a runner. There’s no time like the present! I went home from work and put my sneakers on. Our road is exactly half a mile. I’ll run down and back. That should be good for a start. And really, I wasn’t even sure I would make it a whole mile.

I ran and ran, willing my legs to keep moving. It was a brain game. And I did the mile. It was a moment of victory and it felt so good! The next day, I did a mile and a quarter. A couple days later, I went for two and I thought I was going to pass out. But I did it. I stayed there for a week, and then moved up to two-and-a-half miles. I can’t believe I’m doing this!

It’s been a month since my doctor visit and now I’m up to 3-mile stretches. I’m trying not to think about the fact that this is the minimum distance she wants me to do. Instead, I’m focusing on the feelings I have about this accomplishment. For me, this is huge. And to be honest, I’m starting to enjoy it. Keith bought me new running shoes to protect my joints. I got a heart rate monitor to track my burn. I’ve lost 6 of the 8 pounds I gained over the summer. Now it’s a mission for me – and not really as bad as I thought it would be. I picture myself totally fit at X pounds, and it motivates me. The calorie part is easy. The running part is monumental. This truly could change my life, and I look forward to sharing my journey with you. Stay tuned!

So what does one eat as part of this plan? Try the recipes in my cookbook -- all work perfectly as part of a 1,200 calorie per day lifestyle! The Svelte Gourmet: A Month of Main Courses cookbook is available at www.thesveltegourmet.com/products.html. Enjoy!

Righteous summer sides...party on!

2011-06-28T21:03:00.015-04:00

Burgers. Beer. BBQ. Bathing suits. Wait….

Why can’t we eat like this in the winter, when we can layer on our forgiving sweaters? Instead, we’re expected to cram ourselves full of fattening deliciousness then prance around half naked. In front of people. Awesome.

“I’ll have the grilled chicken,” I say, rather self-righteously. There. I did it. I ate healthy at a summer party. But then, as I look down at my plate, the realization hits me. I’ve crowded out my modest chicken breast with potato salad, baked beans, dessert and frozen beverages. All of a sudden, I don’t feel so righteous.

There are things you can eat at a party without falling off the diet wagon. But how do you do it without offending anyone? You can’t exactly pack your own meal. Here are some tips just in time for the July 4th celebration.

Scenario One – You’re Invited to the Party

Opt for chicken breast if you can. If that isn’t an option, load your burger (sans bun!) with tomatoes, mustard, pickles and onions instead of mayo and cheese. Same for hot dogs – no chili cheese dogs for me!

Were you asked to bring something? I always volunteer to bring the veggie tray and a healthy dip or salsa. That way, I know there will be one available. Munch away!

Go for corn on the cob instead of baked beans or potato salad. Yes, I know that corn is starchy and I don’t usually recommend it. But it’s so hard to resist in the summer…and it’s a lot better than sugar and bacon filled baked beans or mayo-laden ‘tater salad. Easy on the butter.

Watermelon? Yes, please! Opt for fruit instead of dessert.

If beer is your only option, go for light beer and alternate with bottles of water. If you have a choice, go for a spritzer – white wine mixed with a diet lemon-lime soda is great!

Scenario Two – You’re the Host. The possibilities are endless ….here are a few that will have your guests raving!

These Unfried Green Tomatoes are my go-to party pleaser. And they’re healthy! Perfect for a party “out yonder.” Sometimes you can find green tomatoes at the grocery store (at least here in Charleston!), but your best bet is to pull them off the vine in your garden. That’s all they are – regular ole’ unripe ‘maters!

Want a fancy-pants side that’s super easy? Wrap a few stalks of baby asparagus with some prosciutto, drizzle with olive oil, sprinkle with salt and pepper, and throw the little bundles on the grill. YUM. The salty prosciutto gets crispy and the asparagus gets a lovely grilled flavor.

Having a pot luck? Fool your guests with makeover Mac ‘n Cheese. They’ll never guess the secret ingredient and the kids will be too busy noshing to notice.

You can’t go wrong with a green salad. You can go wrong with too much creamy dressing. Who wants that in the hot sun, anyway? My trick? Mix a bit of salad vinegar with a few tablespoons of the liquid/brine from the banana pepper or pepperoncini jar, add a drizzle of olive oil and a little water to cut the vinegar bite, and stir. Drizzle over salad and toss about 5 minutes before your guests dig in. It is surprisingly good! Try it like this!

Kabobs. Nothing says summer like food on a stick! Just remember to skewer your kabobs according to cooking time. Alternating chicken cubes with tomatoes and mushrooms may look nice, but you’ll end up with a bunch of mush once your chicken finally cooks. Stick to one food type per stick, stagger grilling times, and you’ll be fine – instant side dishes!

Put out a whole grain pasta salad that will knock their socks off. Cooked whole wheat pasta (I like corkscrews) mixed with blanched snow pea pods tastes amazing with a bit of Greek yogurt to bind it all together. Finish it with a generous amount of tarragon and a sprinkle of sea salt. You’ll find yourself hoping for leftovers to take to work! Sub out the pasta for leftover grilled chicken and you’ll have the tarragon chicken salad from The Svelte Gourmet: A Month of Main Courses cookbook. Delish!

Room for dessert? Pre-slice somewhat firm peaches or nectarines, then throw them directly onto the grill. After a few minutes, they’ll have lovely grill marks and the caramelized flavor will be perfect alone or over vanilla frozen yogurt. If you put a drip pan below them, you’ll have instant syrup, too!

Fauxjitos. ‘Nuff said.

Find more delicious ideas in The Svelte Gourmet: A Month of Main Courses cookbook. Enjoy!

Operation Grocery Store: Securing the Perimeter

2011-05-18T20:02:00.005-04:00

The Svelte Gourmet was invited to guest blog about shopping for healthy items to cook. Check out my post and other great eco-friendly items at EcoBold.com!

Internal monologue: “I just need milk and salad veggies. This shouldn’t take long….Oh, but look at that beautiful wheel of Brie! And I didn’t know they made those crackers with whole grains now. Wow, this discovery could change my life forever!”

Grocery stores are dangerous for me. The barrage of beautiful food and interesting or unknown ingredients sends me into an uncontrollable frenzy. It’s like shoe shopping. You go for a basic pair of black flats. But really, you can’t pass up those red polka-dotted peep toe pumps. Who could blame you? (Guys, if you’re like my husband, your equivalent to this is going in for a new hammer and coming out with a double-bevel sliding compound miter saw. True story.)

It used to get me every time. I would pick up the “peep toe pump” equivalent of an exciting culinary find – a new brand of goat cheese, lamb chops on sale, or the new super-food that’s going to cure life’s every ailment. But I only went for salad veggies, and now I needed all the accoutrements to go with the special item. I mean, after all, you simply must have the perfect little black dress to make those peep-toes pop.

By the time I get through the checkout, I’m both exasperated and exhilarated. And spent – literally (can you believe the price of groceries today?!). If only I inherited my mom’s couponing gene.

But besides buying more than I came in for, I end up with a cart full of diet saboteurs. With the cleverly worded nutrition stats and in-your-face marketing – gorgeous photography right there at eye-level – it’s easy to forget that the ingredient list is full of things we can’t even pronounce.
I have a strategy for Operation Grocery Store. You have to secure the perimeter.

I’m guessing many of you have never given much thought to the layout of a grocery store. But think about it now. You enter the store, and walking counter-clockwise, you go through the fresh produce section, the deli, the meat and seafood department, the dairy case, frozen foods, and health and beauty (no need for our hygiene to suffer!). Each of these sections contains the ingredients for wholesome, tasty meals. Focusing on fresh, whole ingredients versus processed meals and “convenience foods” is crucial to a successful mission. With few exceptions (we’ll get to those in a moment), everything you need to cook delicious, healthful meals is around the perimeter.

So what about the rest of the store? Let’s go through it. But be warned! To venture into this enemy territory, you need two things: strong resolve and a shopping list.

To get to the olives and vinegars, you must walk past the prepared salad dressings. Be strong! You can do this! Enter the cereal aisle for steel-cut oats, but avoid the cocoa loops. They may tempt you with their “made with whole grains” claim, but it’s not the same as 100% whole grain! Canned tomatoes may in fact be better for you than raw – the cooking process breaks down the cell walls, releasing the lycopene. However, don’t touch the other sodium-laden canned veggies or soups right next to those tomatoes!

The brown rice and basmati is right there next to the white rice. Same with the whole wheat flour (and did you know that “white whole wheat” flour is made from albino wheat? It really is whole grain! Rejoice!). The occasional pasta meal is nice, especially with the addition of whole wheat varieties. But I’ve discovered something else – spaghetti squash. Have you had it? You simply bake or microwave the squash, then scrape the inside with a fork and it comes out in strands like angel hair pasta. Just like that, straight from the produce section! It’s delicious, low in carbs and calories, and perfect with any sauce you would have with pasta – without a doubt, the single best discovery I’ve made this year.

Moving on. I still wonder why the dried herbs and spices are always in the baking aisle. It’s the ultimate torture! Grab the spices, then quickly fall back! Head for the snack aisle for the unsalted nuts and popcorn to air-pop, but avoid anything that’s day-glow orange. “Cheeze” and “cheese” are not the same thing! Then, as you venture through the aisle of plastic wrap and dog food, take a minute to catch your breath. The worst of the battle is yet to come! For while frozen veggies are often more healthful than fresh (they’re frozen the day of picking, versus trucked to your stores if not local), the freezer section is also loaded with traps ready to derail your mission -- TV dinners, frozen pies, and virtually every kind of prepared meal just waiting for you to “thaw, heat and serve.” If you can get through this, you can get through anything!

Give “perimeter” shopping a try. You’ll realize that buying wholesome ingredients will make for better meals than the processed foods. Once you have a decent stock of pantry staples, you can avoid those center aisles, making the temptations even less. Give Operation Grocery Store a try and reap the benefits of healthful eating from the perimeter. And by the way, I really do think spaghetti squash has changed my life forever. That, and the red polka-dotted peep toe pumps.

A month’s-worth of tasty dinners made from the perimeter are available in The Svelte Gourmet: A Month of Main Courses cookbook (www.thesveltegourmet.com/products). Enjoy!

Are you in "once in a while" denial?

2011-03-27T18:26:00.022-04:00

But I eat right! I live a healthy lifestyle! It doesn’t make any sense that my clothes are feeling tighter. I only eat junk food once in a while. The dryer must be shrinking my jeans.

If this sounds familiar, then first let me congratulate you on your move to a healthy lifestyle! You’ve successfully transitioned to choosing lean proteins, whole grains, fruits and veggies instead of their fatty/sugary/starchy counterparts as your now normal “diet.” So what’s the problem? Well, in my opinion, the only way to really, truly maintain a healthy lifestyle is to let yourself indulge once in a while. After all, you can’t live your life never having a nice three course dinner out, ice cream on vacation, or a piece of cake on your birthday. Right? At least this is how I like to live my life. Where I get into trouble is when the “once in a whiles” start happening way more frequently than they should. I think I’m eating right, but the treats are slyly creeping back into my normal routine. Are you in “once in a while” denial?

You can also think of this as “special occasion inflation.” That sort of rhymes, right? And if this starts happening, you really need to reassess how special the occasion really is. Here are some examples from my life recently:

1. The weather is starting to feel like summer, so Keith and I took the boat out a few weekends ago (in February! I love Charleston!). We packed fried chicken for the cooler and some other yummy snacks. “But I only eat like this when we’re on the boat!” Right. But we’re on the boat every weekend.

2. One day this week Lori brought doughnuts into the office. What a special treat! Then one of the guys surprised us all with sausage biscuits a few days later. How nice! But really, there always seems to be some sort of treat around here.

3. Which brings me to my next point – the office candy jar(s). Really, this is total sabotage. I can get by unscathed most of the day (that is, if I’ve managed to avoid the doughnuts and sausage biscuits). But come 3:00, it takes every ounce of my being to avoid that jar of chocolate. “But they’re mini!” Read here if you’re buying that logic!

4. We were out running errands this weekend and ended up grabbing dinner out BOTH nights. Not only is this a giant drain on our bank account, but I can cook this same food at home MUCH healthier. We ran ourselves ragged, didn’t feel like cooking, and made poor choices when we were overly hungry.

5. I traveled to Chicago last week for work. And for some reason, using my “once in a while” logic, I managed to justify eating catered breakfast, mid-morning snack, catered lunch, afternoon snack, all day coffee and soda, and an appetizer/salad/entrée dinner with wine. “But I’m traveling! It’s so hard to eat right!” Seriously? Lest you wonder, I can promise you that sitting in a seminar for 8 hours does NOT require the energy from this many calories.

6. The kids are really embracing the baking that we do on the weekends. So now what used to be once in a while weekend waffles has become “Jenny, can we make waffles again?” every weekend. Courtney and Taylor have also taken to making these quick “PopTart/Toaster Strudel” things we came up with a few weekends ago (simply frozen puff pastry sheets spread with Nutella, sealed and baked in the oven). Wow, they are SO good. And they want to make them every time they’re with us! There are few things I love more than cooking with the girls, so I oblige. So once again, “once in a while” has become “once a week.” They are always sized a bit differently, but I’ve calculated them to be somewhere around 350-400 calories each. Not good for impending bathing suit season! (But they look divine, don’t they?) I think this weekend I’ll hang my bikini in the kitchen as a reminder NOT to eat these. Because I know they’ll want to make them!

(Meanwhile, check out our cooking adventures on the girls’ blogs, http://www.taystreats.blogspot.com/ and http://www.courtneycreatesblog.blogspot.com/. I’m so proud of them!)

When the pounds start to creep on, it’s time to take a closer look at the “once in a whiles.” It’s frightening, if you add it up. Looking at my examples, I’m in grave danger! These things are happening nearly every week! Just a quick calculation from these gives me about 2500 calories in JUST THE TREATS. That is NOT counting the two dinners out or my entire day in Chicago. Add those in and I’m sure I’ve tripled that number. And if 3500 calories make up one pound, then you don’t have to guess where those spare 5 pounds came from. Urg. There is no reason I can’t pack healthy food for the boat and avoid the doughnuts at work. As a compromise, I’ll indulge when there’s an office birthday and we’ll go out to a nice dinner once a month. If I can stick with those as my “special occasions” and follow The Svelte Gourmet tips the rest of the time, I should be fine.

It’s time to get my “once in a whiles” in check. How about you?

The Svelte Gourmet: A Month Of Main Courses cookbook is available at www.thesveltegourmet.com/products.html. Perfect for every day, not just "once in a while!"

For ladies who lunch....and me.

2011-02-22T19:47:00.023-05:00

Oh my gosh. I just had the best dinner. It would be the perfect "ladies who lunch" meal. Fancy. Sophisticated. Gourmet. It's a sidewalk cafe, glass of pinot grigio kind of meal. Let's just pretend, for a moment, that I'm dressed in the hottest designer's spring line and oversized sunglasses...not sitting here in my jammies...the ones with the cute little sheep on them.

The spinach and goat cheese frittata I made tonight has become a staple weeknight meal for me. Quick and light, but still "close my eyes" good. But tonight, the salad takes center stage. Tonight, my friends, I had a grilled romaine salad with a homemade Caesar dressing.

I know I don't have to remind you (again) that your standard restaurant Caesar salad is not diet food. But I'm going to. It is not diet food! As I said recently, most restaurant salads might as well be called bowls of cheese and bacon, because that's what they are. Even the Caesar, with it's meager, yet wonderful, Parmesan and croutons can boast upwards over 500 calories -- and that's without any chicken! Yikes! You might as well order the lasagna. OK, I said it, and I feel better. And of course my Caesar dressing won't throw your diet off the wagon. Mine is a delicious, creamy Caesar with only 35 calories per 2-tbsp serving. "But dah-ling, you can't be serious," you purr in your lady who lunches voice. Oh, but I am.

And when I say grilled, I'm not talking about grilled chicken Caesar. No sir. I'm talking about grilled lettuce. Insanity. I literally had a salad consisting of half a head of romaine and some dressing...and it was one of the best salads I've ever had. For only 55 calories. So if you've never grilled romaine lettuce, you must. Tonight. Well, maybe tomorrow, since you should really make the dressing first. Look at those grill marks!

To grill romaine lettuce, split a whole head lengthwise, keeping the leaves attached. Mist both sides lightly with olive oil and sprinkle with salt and a pepper. Put them cut side down on a hot grill (gas or charcoal, doesn't matter) and grill for 3 minutes. Remove and serve immediately. WOW. The flavor is like nothing you've ever tasted.

And now for the crowning glory. Because even as good as it is, you don't really want to eat plain lettuce, do you?

The Svelte Gourmet Creamy Caesar Dressing

Serves 6

1/2 cup plain Greek yogurt (2% fat)

2 tsp lemon juice

1/2 tsp Worcestershire sauce

1/2 tsp Dijon mustard

1 tsp minced garlic

1/2 tsp anchovy paste (most grocery stores have this)

1 tsp salt (This may seem like a lot, but the serving size is small once you toss it with the salad and it really brings out the flavors. Adjust to taste if you like.)

1/2 tsp black pepper

2 tsp red wine vinegar

1/4 cup shredded Parmigiano-Reggiano

Whisk all ingredients together. If you like a creamier dressing, you can blend it with an immersion blender, but I like mine thicker. Also, this dressing gets better after the flavors have had a chance to meld, so you can make it ahead of time and keep it in the fridge.

Paired with the goat cheese frittata and a glass of wine, this would be the perfect spa meal. In fact, if I opened a spa, this would be my signature dish. And my spa would only have pedicures, back scratching and hair brushing....because really, what else do you need?

The Svelte Gourmet: A Month of Main Courses cookbook is available at www.thesveltegourmet.com/products.html. (Most of these recipes are not available on the blog.) Enjoy!

Hello Sunday Dinner, Goodbye Vampires...Chicken with 63 Cloves of Garlic.

2011-02-14T20:12:00.010-05:00

Yes, I'm serious. And if you’re an avid recipe reader like I am, you’ll know that this classic French recipe is really supposed to be “Chicken with 40 Cloves of Garlic.” Still, sounds a bit ridiculous, doesn’t it? Of course I had to try it. Various traditional and modern versions of this recipe made it sound delicious and comforting – perfect for our after-church Sunday dinner. But really, I just wanted to see what would happen when I cooked one meal with 40 cloves of garlic! What fun!

I read several recipes, and most of them called for all the cloves from 3 bulbs (or heads) of garlic. So that’s what I used. And I ended up with 63 cloves – some normal-sized, some merely slivers, but 63 nonetheless. And they all went into the pan. What the heck? At best, the vampires will stay away; at worst, everyone will. However, I just got back from sweating my tail off at the gym, and I didn't notice people moving away from me. I think I'm ok.

This recipe was delicious. Of course I cut the calories down from the traditional recipes, which were either for a whole roasted chicken or all the pieces of one. I used boneless, skinless chicken breasts in my version. “There are other parts to a chicken, you know,” says my father-in-law, to which I always reply, “Not in this house!” I also cut down on the butter, gravy thickeners and eliminated the heavy cream called for in some recipes. What we ended up with was a delicious and easy meal that came together very quickly but tasted like it roasted for hours. Even Courtney liked it, though she’s now a self-proclaimed food critic and had to give it some critique. “It’s too juicy.” Fine by me, considering that between the stove top and the oven it cooked for about an hour. It was fall-off-the-bone tender (yes, I know it didn’t have a bone…but if it did, it would have fallen off) and full of flavor (it did, after all, contain 63 cloves of garlic). The best part was that a 4-ounce serving of chicken plus gravy only had about 180 calories! I served it with basmati rice and Italian green beans, and it was a lovely meal.

I know 63 cloves of garlic sounds like overkill, but when you roast garlic this way, it becomes mellow and almost nutty. Try this if you don’t believe me -- cut the pointy end off an entire bulb of garlic, exposing the tops of the cloves (don’t peel it or pull the cloves apart), drizzle the top with olive oil, salt and pepper, wrap the bulb in foil and roast it for an hour or so. The cloves pop right out of the skin and you can spread them. Makes a very impressive appetizer with crusty bread and brie. Nothing like eating garlic by the clove! Delicious!

Chicken with 63 Cloves of Garlic
Serves 6

6 boneless, skinless chicken breasts
Salt and pepper
1 tsp olive oil
1 tbsp butter
3 bulbs of garlic, cloves separated and peeled (doesn't really matter how many you end up with!)
1 cup chicken broth
½ cup white wine
½ tsp dried thyme
¼ tsp dried sage
2 bay leaves

Preheat oven to 375 degrees. Heat oil in a large skillet on the stove over medium-high heat. Season chicken with salt and pepper and add to skillet, browning for about 2 minutes per side. Remove chicken and add butter to pan. When butter is melted, add the whole garlic cloves. Sauté the garlic until it begins to brown and become fragrant (at this point, your family will start getting hungry!). Add chicken broth, wine, thyme, sage and bay leaves to the pan and bring to a boil. Deglaze the pan by scraping up any browned bits in the bottom of the pan. Add chicken pieces back to the pan on top of the garlic and liquid, cover, and roast in the oven for 45 minutes. Remove chicken from pan, discard the bay leaves, and blend the garlic and liquid with an immersion blender until smooth. Return chicken to pan, turning to coat with the gravy.

Hello Sunday dinner, goodbye vampires!

The Svelte Gourmet: A Month of Main Courses cookbook is available at www.thesveltegourmet.com/products.html. Enjoy!

I have broccoli in my hair!

2011-02-06T10:57:00.020-05:00

My dear friend Angie Kurtz emailed me last week about my goat cheese post, and told me that she'd recently discovered kale chips...and could I "please experiment with more veggie snacks?"

Besides Keith, the kids, and my parents, Angie is one of the few people who knows what a question like this can do to me. Can I?! I can think of nothing more fun! Woo hoo! Veggie snacks, here I come.

Taylor and I volunteered at the church food bank yesterday, and as we were driving there, I told her my plan. "Taylor, guess what!" "What?" "I'm going to dehydrate everything in the house today! Doesn't that sound awesome?!" "Oooh, fun!" (Eye roll, followed by giggle.)

I've roasted spinach before for spinach "chips." They are incredible! I tried kale once, too, but I burned it. So I figured this would be a great opportunity to try again. So on my lab table (kitchen counter) yesterday was kale, spinach, bell peppers, tomatoes, broccoli, rutabagas, beets, onions, apples....and half of the London broil that I took out for dinner (yay, jerky!). I thought I'd try roasting again, and I also pulled out my trusty food dehydrator. These dehydrators aren't expensive, and they're great fun. Beef jerky is one of our favorites (Keith's recipe is amazing). I had such a blast yesterday that I may just leave it out and see what else I can dry out. (Am I the only one who thinks this is fun? I sure hope not.)

Well, Angie, I have good news! With a little bit of trial and error (burning), I have a couple new veggie snacks for you to try! And I don't know if you've priced these things at the store, but the cost of kale chips and these other "all natural" vegetable chips is ridiculous. Check out this giant bag of fresh kale (pictured with my mixer for size reference) I got for $3. I roasted some, dehydrated some, and burned some and I still have half a bag left in the fridge! You'll make up the cost of the dehydrator in a couple days by making your own snacks. Plus, it goes along with the adage "Give a man a fish; you have fed him for today. Teach a man to fish, and you have fed him for a lifetime." This is so easy, so make your own!

Here's what I found to work best:

Kale and Spinach - mist with truffle oil or olive oil, sprinkle with sea salt, roast in oven at 200 degrees for 15 minutes. Dehydrator works well, too, but the flavor isn't as pronounced.

Tomatoes - slice and place in single layer on dehydrator for 3-4 hours. Yummy! This works even for those winter grocery store tomatoes -- I can't wait to try this in the summer. Amazing, concentrated flavor, much like sun dried.

Bell peppers - mist with olive oil, sprinkle with salt and place in single layer in dehydrator for 4-5 hours. These will be great on salads!

Onions - whoa Nelly! Dehydrated for 3-4 hours, these are so strong and concentrated, they'll clear your sinuses. Right into the garbage! I'll try some other methods and get back to you.

Rutabagas - 4-5 hours in the dehydrator worked well. Blanch for 3 minutes first. The thicker the slices, the more leathery they'll be (versus crispy). I did some with a vegetable peeler and liked the curly end result.

Beets - first of all, put on an apron! My kitchen looked like a crime scene, but the result was worth it. I sliced these with a veggie peeler to get them as thin as possible. They came out nicely in both the oven and the dehydrator, but I preferred them blanched for 3 minutes then roasted at 350 degrees for 15 minutes. Watch them closely so they don't burn! These taste a lot like potato chips, a little sweet, a little salty. So good....and pretty!

Broccoli - Blanch for 3 minutes, mist with olive oil, sprinkle with salt, and dehydrate for about 4 hours (will depend on the size of your florets). SO YUMMY. I was shocked at how good and crunchy these were. Right up there with the tomatoes and beets as my favorites.

Apples - Medium slices in the dehydrator for 4-5 hours yields delicious, concentrated, apple-pie-like flavor with a chewy texture.

Jerky - choose a lean cut of beef (anything with loin or round in the name is usually lean - London broil is a top round cut). Slice thinly and marinate in the seasonings of your choice (watch the salt!), then place in dehydrator for 6-8 hours or overnight. Delicious and full of lean protein!

Phew! My hands are stained with beet juice, there are veggie shavings all over the floor, and I have broccoli in my hair. All in all, a great day! But I'd be remiss not to share my words of caution about this little experiment. What I did yesterday was simply take the water out of most of this food, therefore concentrating not only the flavor, but also the calories. This isn't really that big of a deal for leafy greens like kale (that entire 1-pound bag in the photo above only has 200 calories, so roast away!). However, see what happened to the rutabagas? Even though they have about 1/3 the calories and carbs of a potato, you probably don't want to eat all you can eat. Same goes for apples. Think about it this way -- which will satisfy you more, 20 grapes or 20 raisins? My answer will always be the higher volume of food with the lowest caloric impact, but yours might be the more intense flavors in smaller portions. Your choice, just be warned!

Pull out your dehydrators or set your ovens on low and let me know what you come up with! And Angie, I really miss you! Come visit me and we'll dehydrate a bunch of stuff. Yippee!

The Svelte Gourmet: A Month of Main Courses cookbook is available at www.thesveltegourmet.com/products.html. Enjoy!

Goat cheese on my salad makes me happy!

2011-01-30T14:57:00.004-05:00

This title only works if you sing it to the tune of the John Denver song. If you don't know which song I mean, here's a link.

Now everyone!

Goat cheese....on my salad....makes me happy!

I've been singing this for about a week now. Out loud. I can't get it out of my head. Keith just stares at me. Maybe it's because he doesn't care for goat cheese. Or maybe it's because he thinks I'm nuts.

Lest you also think I'm losing it (lost it), let me explain. For me, a little sprinkling of crumbled goat cheese (chèvre) can take an ordinary dish (salad, chicken, veggies) to the level of close-my-eyes-on-first-bite delicious. I love it that much. If I see it in a dish at a restaurant, I order it...often without even caring what the goat cheese is on top of.

Here's what I love about it (besides the yumminess, of course). Goat cheese is strong-flavored, so a little goes a long way. Don't get me wrong, cheese is by no means a low-calorie diet food. However, it follows the theory in my "umami" post about how strong flavors in small amounts can transform food with little caloric impact -- you can take a bland chicken breast, for instance, add a tablespoon or two of chopped umami-rich calamata olives, and you'll have a flavor explosion. Don't even get me started on calamata olives coupled with goat cheese. Bliss. Anyway, my point is that 1/2 an ounce of goat cheese (about 2 tablespoons, if you're using crumbles) only has 38 calories. This is all you need to sprinkle a single portion of salad, chicken, whatever. If you're like Keith and goat cheese isn't your thing, you can choose 1/2 ounce of any strong-flavored cheese for the same calorie range (1/2 oz of blue cheese crumbles clocks in at 50 calories, feta at 38, and Parmigiano Reggiano at about 40).

By the way, I highly recommend you pick up an inexpensive food scale (mine is plastic and was $5 at the grocery store), as many nutrition labels list portion size in ounces. Then you never have to guess! Once you get a food scale, you'll see what an actual portion should look like. You'll be shocked at first, but you'll get used to it and you'll still have plenty to eat. I promise. But that's a post for another day.

Goat cheese...on my salad...makes me happy!
Goat cheese...in my eyes...can make me cry!

...wait...that doesn't make sense. Catchy, though, isn't it?

So buy some goat cheese crumbles. Or blue cheese. Or feta. Or whatever strong-flavored crumbled or shredded cheese you like. Try it on your chicken, in your salads, in an egg white omelet, or over grilled sirloin -- just watch the amount you're using (like I said, a little goes a long way). You'll turn boring same-old entrees into fancy, flavorful fare. Let me know what you think and what flavor combination you come up with! And I apologize in advance if this goat cheese song is stuck in your head all week.

The Svelte Gourmet: A Month of Main Courses cookbook is available at www.thesveltegourmet.com/products.html. Enjoy!

There's a Veggiesaurus on the loose!

2011-01-23T17:13:00.019-05:00

Taylor is a Veggiesaurus (that's Keith-speak for vegetarian). She stopped eating meat this past summer, saying it was only temporary, but it looks like she's going to try to stick to it.

The rest of us are definitely omnivores. We eat a ton of veggies, but they're almost always balanced out with a healthy dose of lean meat. As you know, we don't eat a lot of starches. Dinner at our house is often sans bread, potatoes, pasta or rice. We have whole grain rice or pasta once in a while with our dinner, but for the most part, it's protein and veggies for us.

Taylor seems to be having no trouble at all finding things to eat, but for dinner here, she'll often just skip the meat and eat the salad and sides. This is fine once in a while, but I want to make sure she's getting enough protein, iron and other vital nutrients in her diet. It wasn't so hard in the summer. If we were grilling, Taylor and I would whip up a couple black bean burgers to throw on the grill with our chicken.

But I need to get more creative now. I mean, really, how many black beans can one person eat? This is tough for me, as I've never had to think meatless before. My Italian recipes like spaghetti and pizza are still great without the meat and my made-over Eggplant Parmesan is vegetarian and wonderful. Taylor loves the broccoli soup, but she seems to have taken after her father with the "recent leftovers" aversion -- I guess only I can eat the same thing at each meal for 3 days straight and be ok with it.

Beyond these few recipes, I'm stuck. About a week ago, though, the light bulb came on. What better way to think outside of the box than to actually live outside of the box. I'm going to be a Veggiesaurus, too!

Last Saturday, I decided I was going to start living a vegetarian lifestyle. I had visions of whipping up delightful and impressive dinner-party-worthy meatless masterpieces. Taylor was going to come back next weekend to an array of the most amazing -- and svelte! -- Veggiesaurus fare. This can't be too difficult.

Day 1 dinner: Cereal
Day 2 lunch: Vegetable soup....from a can (gasp!)
Day 2 dinner: Eggs

OK, this is harder than I thought. I didn't plan ahead at all. And I realized that I have a major fear of all the starchy foods that I assume are going to make me fat. But in order for this to work and provide the health punch I'm looking for, I'm going to have to embrace more whole grains. I just have to.

Here goes. This is more like it. Braised baby artichokes with garlic and lemon over basmati rice (which is similar to brown rice on the glycemic index). Yum! But really, yuck. The artichokes were so bitter, and I still haven't figured out why. I had to throw them away. I do other veggies like this and they turn out fine. For now, I'm blaming the produce. At any rate, Day 3 dinner: Basmati rice....with yogurt salad dressing.

OK, I'm starting to panic. Get it together! This cannot be that difficult.

So I took stock of the flavors that I love. Calamata olives. Strong cheeses. Mushrooms. Tomatoes. All of these umami-rich foods that are meatless. I realized that in my favorite recipes, it's not the chicken or beef that I love...it's the flavors that complement them.

Day 4 lunch: Amazing spinach salad with feta, pumpkin seeds, raisins and raspberry vinaigrette
Day 4 dinner: Spinach and goat cheese frittata

A frittata is basically an open-faced omelet. A couple eggs are beaten with a little milk and folded with some spinach and goat cheese, cooked on the stove until the bottom is set and then finished for a minute or two under the broiler. YUM. This one skyrocketed right to the top of my favorites list, and I even ordered something similar when Keith and I were out to lunch this weekend. So delicious, full of flavor, and meatless! (I know it's not vegan with the eggs, cheese and milk, but I'm just not ready for that yet. Life without cheese would break my heart, I think. I'll cross that bridge when another loved one goes vegan!)

But still, it's eggs for dinner. Geesh, no wonder Taylor is always eating cereal, waffles and French toast -- breakfast for dinner is so easy and good! But this is never going to fly with Keith, who happened to be traveling last week. The Svelte Gourmet's husband simply cannot eat cereal for dinner!

So what has enough substance to hold its own as a main course? The point of this experiment isn't to go down the path (or grocery aisle) of soy-derived meat substitutes (though I'm sure they're quite good). The idea is to find foods that my family will eat while still providing our Veggiesaurus with the nutrition she needs.

One of Taylor's favorite foods is beef stroganoff. And though she was partial to the kind in the box (ack!), we made it from scratch once and she loved it. It wasn't the beef that took center stage, it was the rich and wonderful flavors in the sauce that made this dish special.

This week, I made a version of mushroom stroganoff that meets all my objectives. It's meatless. It's svelte. It's a filling main course. It's delicious.

Stroganoff has a flavor profile that makes it the perfect comfort food. This isn't one of those meals that will hit you like a ton of bricks with a bold flavor explosion. Instead, it tastes like cozy. It's a curl-up-in-your-college-sweatshirt-and-fuzzy-socks kind of meal.

Even better than tasty comfort food is healthy comfort food! This recipe makes about 10 cups, so you can eat 1 2/3 cups for about 300 calories or 1 1/4 cups for 230 calories. Pair this with some broccoli or green beans and a side salad, and you have a perfectly healthy dinner under 500 calories.

Enjoy!

"Tastes Like Cozy" Mushroom Stroganoff
Serves 6-8

1 tbsp butter
1 large onion, diced
32 ounces mushrooms of your choice
1/4 cup white wine
1/2 tsp salt
1/4 tsp black pepper
2 tsp Dijon mustard
2 tsp Worcestershire sauce (optional, as Worcestershire is most often made with anchovies. Wizard's Organic Sauces makes a vegan version)
2 tsp flour
1 cup light sour cream
12 oz whole wheat wide egg noodles
1/2 tsp dill weed

Heat salted water to a boil and cook noodles until al dente. In the meantime, melt butter in a medium saucepan. Cook onions until slightly soft, then add mushrooms. Cook, stirring occasionally, until mushrooms release some of their water. Add flour, stirring well to combine, then add white wine (I use whatever I have on hand, usually Chardonnay), salt, pepper, Dijon mustard and Worcestershire. Cook on medium until liquid reduces and begins to thicken and mushrooms are tender. Remove from heat and stir in sour cream and dill. Add hot, cooked noodles and stir gently so sauce coats noodles.

This dish is quick and easy, and even tastes great reheated for lunch! I don't plan on being a Veggiesaurus for long, but I have learned a few things this week. My body is functioning fine, if not better, than before. I have a ton of energy. I haven't craved meat. I got over my fear of eating more starches and grains -- partly because I realized that subtracting the calories from the meat means you can eat more of the other things! I'm eating more fiber. I know I can cook for Taylor and not have to make a different dinner for the rest of us. Victory!

Stay tuned for more meatless recipes, but in the meantime...

The Svelte Gourmet: A Month of Main Courses cookbook is available at www.thesveltegourmet.com/products.html. Enjoy!

Svelte, party of two! Your dinner is reheated.

2011-01-09T16:00:00.016-05:00

I know you all probably think I'm some sort of super woman, breezing around the kitchen in my apron and pearls, whipping up delicious -- and svelte! -- creations for all the guests at my fabulous dinner parties. OK...maybe that's just a figment of my imagination. Truth be told, by the time I get home from work and the gym, I'm exhausted.

Yes, I "cook" most nights. And by definition, this means taking raw food and heating it to safe, edible temperatures. And that's about it. Add salt, pepper and garlic powder (SP&G) to grilled INSERT LEAN PROTEIN HERE, steam some INSERT VEGGIE here, and you have the basics of weeknight dinner in The Svelte Gourmet household. I do make the effort to throw together The Svelte Gourmet Signature Salad every night, but only because it's so easy and it remains our favorite part of virtually every meal. I also try to shake things up by adding a new flavor to the meat or fish with SP&G...sesame oil and Sriracha for Asian, salsa and jalapenos for Mexican, or buffalo sauce and a sprinkling of blue cheese if I'm in the mood for wings. The point is, it's not take-out and it helps us stay in shape. But after a few nights of this, Keith isn't fooled. "Are you ever going to cook again?" "This IS cooking!" Ok, ok, I get it.

"Look, sweetie, lasagna! On a Wednesday!" "On this very special Thursday evening after yoga, your dinner will start off with a soup course, followed by salad, then entree." "Tuesday's lunch will be grilled chicken over mixed greens with a light sesame ginger dressing."

WOW. How does she do it?! I'll let you in on a little secret.

Keith isn't high maintenance, but he has some...er...idiosyncracies. One that pertains in this case is that he doesn't like "recent" leftovers. The problem is, most of the time I'm cooking for just Keith and me. Sometimes, if he's traveling, just me. And most of my recipes serve at least 4, and some up to 10 or 12. And that's how I prepare them. So I've solved the "recent leftover" problem by maintaining a full supply of "entree sized" containers that go easily from freezer to microwave. So when I make lasagna on the weekend, I immediately portion the leftovers into the individual containers and freeze them. If we want a little variety on a Wednesday night, I take two out of the freezer, pop them onto a plate, defrost and reheat! And it really does taste good -- nothing like those processed frozen dinners. I'll add a salad and we're good to go!

OR, try portioning a casserole recipe into individual foil mini-loaf tins (baking aisle of your grocery store, usually) BEFORE you bake it. This works like a charm, and the mini-casseroles usually cook a bit quicker than an entire pan. Then, if we need something to pack for lunch or want something special on a weeknight, we can go to the freezer and choose our entree -- a bowl of creamy broccoli soup, chili, spinach artichoke au gratin, lasagna, spaghetti, even pork loin or shrimp over basmati rice. It all freezes so well! TSG pizza is surprisingly good if reheated in the oven! And freezing it in individual portions means that you don't have to thaw out "dinner for 6," only to have it go in the garbage after you only eat one serving.

Fact is, many of my recipes are better the second day. My chili and broccoli soup are absolutely best after the flavors have had a chance to meld and the liquid thickens a bit. I almost always cook an extra chicken breast or two so we can eat it cold for lunch, alone or sliced over salad greens. (I will not eat reheated chicken. I think it tastes terrible!) Sirloin or London broil is great left over, cold or reheated just to take the chill off. Try tossing bite-sized pieces with a bowl of summer tomatoes (or Campari tomatoes in the winter....a very close second!). Yummy! I pack my lunch virtually every day -- to save money and calories -- so the extra protein from the previous night's dinner goes into the lunch box with whatever raw veggie I feel like that day. And an apple. And that's all I need! Keith can select something "not so recent" from the freezer.

So what, exactly, is my point? That you don't have to resort to take-out or drive-thru if you're tired after work. And you can have a delicious variety of meals throughout the week without producing a sink full of dirty dishes. I should note that most of the recipes in my cookbook can be on the table in 30 minutes or less -- but sometimes we don't feel like making a mess or stopping at the store for ingredients. I know I don't. I just want to come home from work and the gym, take a shower, have a nice dinner and relax (or vacuum, wash the dog, finish homework with the kids, do laundry, blog, watch INSERT FAVORITE GUILTY PLEASURE REALITY SHOW HERE, or whatever else it is that we busy people need to do every night!)

My point is that it isn't impossible to find the time to have a healthy lifestyle. We're all too busy, but sacrificing your health and well-being with unhealthy meals for the sake of convenience isn't worth it. Embrace those leftovers! They might save your life!

The Svelte Gourmet: A Month of Main Courses cookbook is available at www.thesveltegourmet.com/products.html. Perfect for healthy leftovers!

Resolution Revolution: Seize TODAY!

2011-01-04T21:22:00.009-05:00

DON’T eat that cupcake…

I would have eaten it last week (and evidently, everything else in sight). Why not this week? Because the holidays are over, and with each new year comes new motivation. At least for a day or two. Isn’t that usually how it goes?

The problem with resolutions is that they’re daunting. If you didn’t do it before, why now? Because it’s a new year? Because you feel empowered to tackle that giant, seemingly unattainable goal? New Year's resolutions have a well-deserved reputation for failure…and usually before the end of the first week of January.

Here’s the first trap – “I’ll start as soon as….” You fill in the blank. I’ll start as soon as the holidays are over. I’ll start Monday. I’ll start next month. Then the second trap – the time frame. I’ll go to the gym every day this month. I’ll eat right so I look good for our vacation. I’ll monitor my salt intake until my blood pressure reaches X. Then what? Revert to bad habits? Have one bad day and feel defeated? Whenever I have a time frame, I fail. If I go running and just run, I can go a lot further than when I go running for a certain distance. Even though I could keep going, I stop (I hate running!). I reached my goal. Right? And the thought of cutting out something FOREVER just makes me want to run right to it. I can’t stop thinking about it. No more junk food EVER. Yeah, right! I can’t stop thinking about that cupcake!

This year, I don’t have a resolution. I had a fun, free-for-all month with turkey dinners, cookies, vacation food and drinks. But it’s over now. I’m back to eating right and going to the gym. Not because it’s a new year, but because it’s my lifestyle...now.

It reminds me of the year I made the resolution to simply “have a healthy lifestyle.” That failed, too. That daunting change was just too much all at once. Does this sound familiar? What should you do?

Don’t get discouraged! You can still have these goals, just understand that they ARE attainable. Make a plan without having that completely fall-off-the-wagon end point. Resolve to eat right TODAY. Resolve to go for a walk TODAY. Resolve to quit smoking TODAY. Resolve to clean your closet TODAY. When tomorrow becomes today, resolve again. Sooner or later, the new behavior will become the rule, not the exception. And don’t worry if you’ve already fallen off the resolution wagon. Get back on. We’re strong, and we don’t need a date on the calendar telling us when we should improve ourselves. Who cares if it's the 3rd day of the year, the 30th or the 300th. If you have a goal, start TODAY. You can do this! And if you need a little motivation, try one of my recipes. “Having a healthy lifestyle” never tasted so good!

It was just over a year ago that I began writing this blog, and I’ve been overwhelmed by the positive response I’ve received. 2010 was quite a year! My cookbook launched just before Christmas last year, and the social and local media blitz began. Three months later, I made 180 quarts of creamy broccoli soup to serve to thousands at the Charleston Wine & Food Festival. Surprisingly, I still love the soup! As the year went on, I got braver with my recipes. I was featured in another health writer’s book. I entered FoodBuzz.com’s Next Food Blog Star (better luck next year, I guess!). Most recently, The Svelte Gourmet was awarded a position in FoxNews’ Best Health Blogs of 2010. I am so honored. Thank you for reading!

And yes, I might eat that cupcake…just not TODAY.

The Svelte Gourmet: A Month of Main Courses cookbook is available at www.thesveltegourmet.com/products.html. Enjoy!

Gone, but not "for-gratin"...

2010-12-24T21:13:00.019-05:00

As I sat down to write this blog post tonight, it occurred to me that it's been a couple weeks since my last entry. I guess the holidays have gotten the best of me! I've been gone, but I hope not "for-gratin" (we'll get to that in a second). Tonight, Keith and I were enjoying a peaceful Christmas Eve in front a roaring fire (yes, in Charleston) with a glass (or two) of bubbly...

...When, what to my wondering eyes should appear, but a news alert naming me blog of the year!
That's right, yesterday FoxNews.com included The Svelte Gourmet in their "Best Health Blogs of 2010" feature! (!!!) I'm beyond excited, and I hope this means I'll be able to share my stories and recipes with even more people in 2011. Which reminds me, New Year's Resolution time is only a week away...

So back to the task at hand. Onion gratin. Which, let me tell you, is SO good that I've made it for the past few dinners I've hosted and attended -- a couple Thanksgivings and a Christmas feast already this year! It sounds a little weird, with the main ingredient being the modest onion, but the combination of spices and flavors turns this pungent veggie into a sweet and savory masterpiece. And at only around 85 calories per serving, you're still well below the calorie counts of mashed potatoes, sweet potato casseroles, any "cream of" dish -- even less than a 2-inch dinner roll!

Gone, But Not "For-Gratin" Onion Gratin
Serves 8

4 medium sweet onions
Dried sage
Dried thyme
Salt
Pepper
1/2 cup Parmigiano-Reggiano (grated, shredded or ground)
1/2 cup skim milk
1 egg
1/4 cup panko breadcrumbs
1 tbsp salted butter

Preheat oven to 400 degrees. Mist cookie sheet(s) with olive oil. Slice onions 1/4 inch thick, keeping rings intact. Lay onion slices in a single layer on the cookie sheet(s), sprinkle with sage, thyme, salt and pepper. Mist lightly with olive oil and roast for 20 minutes. In the meantime, mist a pie dish or casserole lightly with olive oil. In a separate bowl, beat milk and egg. Remove onion slices from oven and reduce oven temperature to 375. Place onions in casserole or pie dish in a single layer, sprinkle with half of the Parmigiano-Reggiano. Place remaining onions in another layer. Pour milk/egg mixture over onion layers, sprinkle with remaining Parmigiano-Reggiano, then sprinkle with panko breadcrumbs. In a small saucepan, brown butter (cook butter on high until it foams, foam subsides, and milk solids fall to the bottom of the pan and begin to brown). Remove from heat when butter begins to turn a deep golden brown and immediately drizzle over casserole. Bake for 30 minutes.

I'll keep this entry short and sweet (seriously, wait until you taste what happens to those onions!) since it's Christmas Eve. I'm sure you all have better things to do tonight, but I encourage you to make this soon -- even as a last minute addition to your Christmas menu (as you probably already have everything you need in the pantry!). This will be one recipe your friends and family request again and again.

Merry Christmas and Happy New Year! I'll see you all back here in a week or so. Get your resolutions ready -- armed with some great healthy recipes, you won't have to break them!

The Svelte Gourmet: A Month of Main Courses cookbook is available at www.thesveltegourmet.com/products.html. Enjoy!

The a-maz-ing 100 calorie cupcake!

2010-11-09T18:50:00.023-05:00

The other day I was reviewing the Thanksgiving menu with Keith, and Courtney asked what we were having. I got past the requisite turkey, stuffing, etc. to the Spinach Artichoke Au Gratin with Parmigiano-Reggiano and prosciutto. "Jenny, I think the problem with your recipes is that they're designed for a more mature palate." Ha! She's 10! Not a minute later, she was dipping her whole grain garlic toast into her dad's bowl of Creamy Broccoli Soup -- "This tastes a-maz-ing!" I think her palate is maturing, no? Victory!

"A-maz-ing" is really what I want to be about. Not just "good." Or worse, "good....for diet food." GAH! Nope, I want my recipes to taste "a-maz-ing" and I'll keep trying until they do. Trust me, Keith and I have rejected plenty! He knows I have the bar set high and "fine" isn't good enough.

So last week I talked about keeping Thanksgiving under control -- or at least allowing people the option to eat healthfully if they want to. The festivities are at my house this year, and everyone is responsible for a portion of the meal. I'll be baking bread (which isn't even whole wheat, but it's a special holiday treat), some sides, and of course the Spinach Artichoke Au Gratin from last week's post. I love to bake, so I wanted to do the desserts, too. Pumpkin pie is always expected, and I happen to LOVE IT. However, this is more of a cheesecake family. OK, really just Keith -- but if there's no cheesecake, it'll break his heart. All I really want is a cupcake. Any kind, really. Cupcakes are huge right now -- and I mean that both figuratively and literally! The cupcake craze has taken bakeries by storm and even created some that sell only the adorable little cakes.

So my idea was to make pumpkin cupcakes with cream cheese frosting. Pumpkin pie on the bottom and cheesecake on the top! The best of both worlds! Plus, cupcakes have got to be healthier than pie or cheesecake, right? Your standard slice (1/8th of the recipe) of pumpkin pie has about 400 calories (without whipped cream!) and that cheesecake packs a whopping 500 calories per slice. Yikes!

I'm about to break it down further, so if you really don't want to hear any more, skip to the recipe! But seriously, you should listen. Because these innocent little cupcakes are certain diet sabotage. I did a little digging and found out that a red velvet cupcake from Sprinkles -- the original cupcake-only bakery in Beverly Hills, has 497 calories! Ahhh! They also sell the mix, so let's compare apples to apples...er...pumpkins to pumpkins. One pumpkin cupcake has 270 calories...and the cream cheese frosting has 130. That's 400! Might as well eat the pie. The news doesn't get much better. Head to your local grocery store for a cupcake and you'll take in 200-300 overly sweet calories. You're better off heading to the baking aisle, right? Nope. With calories in box mixes ranging from 120 (if you can squeeze 24 out of that box) to 240 and another 75 calories per tablespoon of icing, you might as well hang it up.

So should I try to attempt a lighter pumpkin cream cheese cupcake? Only if it's a-maz-ing. Because "good...for diet food" just won't cut it.

The jury's still out, but I think I might be a genius (hee hee). Somehow, I managed to create a recipe that makes 24 regular-sized cupcakes that only have 100 calories each -- including the frosting! That's a third of the calories of a box mix cupcake and icing and an even smaller fraction of those bakery varieties. AND...here's the kicker....they taste a-maz-ing. If you like pumpkin-flavored things, of course. Which I do. A LOT. I'll still make Keith his cheesecake, but I'll have these to satisfy my sweet tooth. For only 100 calories. Or I could eat 5 for the same number calories in that slice of pie with whipped cream. It's been known to happen!

Pumpkin Cupcakes with Cream Cheese Frosting
Makes 24

2 cups white whole wheat flour
2 tbsp baking powder
1/3 cup white sugar
1/3 cup brown sugar
1 tsp ground cinnamon
1 tsp ground ginger
1/2 tsp salt
1 can pure pumpkin puree (15 ounce can)
1 cup skim milk
1 tsp vanilla
3 eggs (separated)

Frosting
1 cup light cream cheese
1/2 cup powdered sugar
1/2 tsp vanilla

Preheat oven to 425 degrees. In a large mixing bowl, combine flour, baking powder, sugars, cinnamon, ginger and salt. In a separate bowl, combine pumpkin, milk, vanilla and egg yolks only (reserve egg whites in another bowl). Using an electric mixer (I like to use an electric hand mixer for these), mix wet ingredients, then add dry ingredients and mix for about 30 seconds. Rinse beaters and beat egg whites for about 3 minutes or until peaks form. Gently fold egg whites into batter until white streaks disappear.

Line a large cookie sheet with 24 heavy-weight cupcake wrappers (buy the kind that say "muffin pan not needed"). I baked half of this recipe this way, and half in a lined muffin tin. As you can see from the photo, these cupcakes will expand if not constrained by a tin (cupcake on the left). The bigger, the better, right?! Fill each cupcake wrapper 2/3 full and bake for 15 minutes in the middle of the oven until a toothpick inserted in the center comes out clean. Cool completely. In the meantime, beat softened cream cheese, powdered sugar and vanilla until fluffy. Chill until cupcakes are cool, then frost!

The Svelte Gourmet: A Month of Main Courses cookbook is available at www.thesveltegourmet.com/products.html. Enjoy!

Spinach Artichoke Au Gratin. Dinner party done light!

2010-11-02T20:28:00.023-04:00

Ah, November. I've always loved autumn, and here in Charleston, it's just starting to feel like it. For me, November always sparks the beginning of the holiday season -- at least the planning part. Thanksgiving is one of my favorite meals. It's the one meal of the year that I let myself splurge. (OK, seriously, I splurge regularly -- but this is the one meal I'll admit to!)

These past few months, I've been working really hard in the gym and staying within my limits in the kitchen. It's paying off! I feel fabulous and while I love Thanksgiving, I want to find a way to do it without the elastic pants. I know it can be done -- after all, the base of the meal is turkey. Diet food!

That's about where the diet part stops, unfortunately. And I know this post may make me unpopular at first, but don't shoot the messenger! It's time to break it down. I'll gain my popularity back with the recipe later in the post...trust me!

So what are we really eating at Thanksgiving -- or any holiday meal or dinner party, for that matter? It's difficult to calculate, since the traditional family recipes can vary so much. However, research and averages can get us pretty close, at least as far as the staples go. My numbers are based on relatively small serving sizes, since Thanksgiving dinner often has so many choices, you can't even fit them on one plate. And herein lies the problem, at least for me -- I can't leave anything to chance, I have to try it all!

I make it a rule not to eat potatoes for regular meals, but Thanksgiving has two kinds. Mashed potatoes, often with butter and sour cream, and sweet potatoes, often sweetened even more with brown sugar, nuts, even marshmallows. Unfortunately, both pack on the calories -- 1/2 cup of mashed potatoes with butter and sour cream can have over 200 calories. And that's without the gravy! Steer clear of that sweet potato casserole or the candied yams. They boast a staggering 200-300 calories in just a half cup. Shockingly, the side serving of this popular dish from Boston Market has 460 calories. Ahhhhhhh! For me, a sweet potato doesn't need any extra sweetness. Try eating one plain and see what you think!

By this time, you should know to stick to white meat turkey instead of dark meat. Fewer calories and half the fat! Gravy is made of, at a minimum, turkey drippings (stock and fat) thickened with flour. If you have to have the gravy just this once, don't drown that turkey! Have only a tablespoon or two. I like to have a side of tomato slices and/or pickles with my meals, so I dip whatever meat I'm having in the juice from those (yes, I know I'm weird).

OK, so those are the obvious ones...right? Stuffing is made of bread and fat, and though family recipes vary greatly, it's already off to a bad start. And speaking of bread, that little 2-inch dinner roll has 80-90 calories -- without the butter! A pat (about a teaspoon) of butter adds another 30-40 calories. So you should stick to fruits and veggies, right? Not this time! That quintessential green bean casserole has 167 calories in just 1/2 a cup. The cranberry sauce packs 209 calories in 1/2 cup. I know half a cup of tart cranberry sauce is a lot, but my brother can eat that much -- watch it, Evan!

Well now I've depressed myself. And I knew what I was going to say before I said it. A quick calculation, if you try everything (which I do), brings us to 1010 calories. That's 4 oz of white meat roasted turkey for 120 calories, mashed potatoes, sweet potatoes, green bean casserole, 1/4 cup of cranberry sauce and one measly dinner roll with butter. I didn't even calculate stuffing or gravy...or myriad other sides....or dessert! So it's shaping up to be a meal that has more calories than I might eat in a day, maybe two.

So I've been quite long-winded, but I feel it all needed to be said. No wonder we unbutton our pants and fall asleep after dinner. Don't blame the tryptophan -- we just eat too much!

So what do you do? Make this! This Spinach Artichoke Au Gratin recipe is the answer and I can't wait to make it for my family this year. It has gourmet ingredients that make it special, it looks and tastes fancy enough for a dinner party, and it's bursting with the flavors of artichokes, Parmigiano-Reggiano and prosciutto. Delicious! And you don't even have to tell anyone that it only has 80 calories in 1/2 a cup. I promise they won't suspect!

Spinach Artichoke Au Gratin
Serves 12 (1/2 cup servings)

16 oz. package frozen chopped spinach (thawed and squeezed dry)
18-20 oz. quartered artichokes (frozen or canned and drained -- not the marinated kind!)
1 tsp minced garlic
1/2 cup skim milk
1 egg
2 oz light cream cheese
2 tbsp light sour cream
3/4 cup shredded, grated or ground Parmigiano-Reggiano (divided)
1/2 tsp salt
1/4 tsp black pepper
1 oz prosciutto, roughly chopped
1/4 cup panko breadcrumbs

Preheat oven to 350 degrees. Roughly chop artichoke hearts and combine with spinach and garlic in a casserole dish. In a separate bowl, combine milk, egg, cream cheese, sour cream, 1/2 cup of the Parmigiano-Reggiano, salt and pepper. Beat with an electric mixer until cream cheese and egg are mixed in well. Pour mixture evenly over casserole, sprinkle with remaining 1/4 cup Parmigiano-Reggiano mixed with the panko, and top with prosciutto. Bake uncovered for 30 minutes or until top just starts to brown and the prosciutto crisps. Avoid digging in before your guests arrive!

So what about dessert? For fear of adding insult to injury, I'll skip that discussion until next week. Don't worry, the svelte Pumpkin Cupcakes with Cream Cheese Icing will be your saving grace! Stay tuned...

The Svelte Gourmet: A Month of Main Courses cookbook is available at www.thesveltegourmet.com/products.html. Enjoy!

Go ahead, flaunt that muffin top!

2010-10-19T19:51:00.014-04:00

OK, I know what you must be thinking...but I didn't mean it that way! The term "muffin top" has developed a bad reputation of late, due in part to the increasing popularity of the hip-hugging skinny jean. With only the skinniest of skinny able to wear them, it's no wonder the rest of the world experiences some some spill-over.

This season makes me crave comfort food like no other season. But I want to wear my favorite jeans, body-skimming sweaters and cute boots without looking like I'm stuffed into them -- or coming out over the top!

At some point over the past few years, bakery muffins got bigger. You may still own a standard-sized muffin tin, but you'll be hard pressed to find a standard sized muffin at your regular breakfast place, bakery or coffee house. Instead, you'll find giant, crumb-topped masterpieces that are sure to ruin any diet. In fact, you could have two doughnuts for the same calories as that muffin -- not that you should! While a muffin may seem like the healthier choice with its fruit and nut-filled goodness, don't be fooled!

I'm left with only one option, since I'm craving a muffin -- reinvent comfort foods! Hopefully this will become a series for fall, as I already have some ingenious recipes planned. The first, however, is one of my favorites -- my mom's blueberry muffins, reconfigured.

Let's get one thing straight. My mom is a wonderful cook and she's always kept a keen eye towards feeding us healthy food. She's my inspiration! Where she doesn't use substitutions to make the ingredients healthier, she is always careful to keep portions to a reasonable size. I've taken her recipe for this standard-sized muffin and made just a couple tweaks to make it even lighter! I hope you love it as much as we do -- this is one muffin top you can be proud of! And they're so easy, the kids whip them up by themselves on a regular basis!

Mom's Blueberry Muffins
Makes 1 dozen

1 tsp salt
1 cup sugar OR 1/2 cup stevia-based granular sweetener
2 cups flour (all purpose or whole wheat)
3 tsp baking powder
1/3 cup unsweetened applesauce
1 egg beaten
1 cup milk (skim or lowfat)
2 cups blueberries, fresh or frozen (if frozen, do not thaw)

Preheat oven to 425 degrees. Combine dry ingredients, cut in applesauce (it will give you a texture like meal, as cutting in a fat would), combine beaten egg with milk and turn liquids into the batter. Stir vigorously for about a minute, then fold in blueberries. Using a long-handled 1/4 cup measure, fill muffin cups (greased with cooking spray or lined with muffin cups) 2/3 full. Lightly sprinkle with sugar. Bake for 15-20 minutes in the center of the oven until the tops start to brown and a toothpick inserted in the center comes out clean.

Play with the ingredients and see what you like! Using regular sugar in this recipe yields a muffin with about 150 calories and virtually no fat (just what's in the milk and egg). Using a sweetener instead of sugar cuts the calories in each muffin down to 100. Try it with both kinds of flour and see what you like -- the whole wheat will keep you feeling fuller longer! What I can tell you is that I've played with the combinations and one thing is certain -- you'll end up with a delicious, crackly-topped muffin that pairs perfectly with your morning coffee.

Enjoy!

The Svelte Gourmet: A Month of Main Courses cookbook is available at www.thesveltegourmet.com/products.html.

"The Svelte Gourmet, Lose Weight With Flavor -- a diet plan comparison by health guru Dwayne Ivey"

2010-10-03T10:55:00.008-04:00

Thank you to all who voted for me in FoodBuzz's The Next Food Blog Star challenge! Unfortunately, I didn't make it this year -- I'll try again next year! Thank you for your support!

This process and my experiences blogging have elucidated a lot of things. One is that, while the "foodie" crowd is definitely an interest to me, they may not always agree with my less traditional approach to certain dishes. After all, I'm taking the fat out and altering the ingredients and techniques drastically. That's ok, I've never been one to follow the crowd. This blog was originally meant to help people learn to cook more healthfully, and I'm not going to compromise my mission!

Recently, I've had a lot of attention from the health and fitness gurus, and I couldn't be happier. Fitness blogger Dwayne Ivey recently discovered The Svelte Gourmet and reviewed my cookbook. Here's what he has to say. Thanks, Dwayne, I'm in some great company here!

While I'll still dabble in the foodie arena, I want you to know that these recipes and techniques are for the "every day" cook, and each one will help you on your road to better health. Thanks for reading!

THE SVELTE GOURMET, Lose Weight with Flavor: Diets & Weight Loss
by Dwayne Ivey, Staff Writer (Ranked #3 expert in Diet Programs)
http://factoidz.com/the-svelte-gourmet-lose-weight-with-flavor-diets-weight-loss/

DietFad diets are supposed to come and go like a breeze during the day. Some, however, have turned into religions for many.

Fad diets have a ton of followers and are typically riddled with questionable theories. Most have a M.D. backing their way of eating, and they cost you money to learn about or to do. What’s more, fad diets are rarely recommended by the food health professionals as a healthy approach to nutrition.

It seems like almost every year there is yet another fad diet craze going on. The media loves to exploit the emotional side of dieting because people are very interested about losing weight or getting into shape. I am going to tear apart some of the most popular fad diets over the last 20 years and that are still thriving as a sales force in the United States of America. Those such as Atkins www.atkins.com, The Zone Diet (http://www.zonediet.com/), South Beach Diet (http://www.southbeachdiet.com/), Weight Watchers (http://www.weightwatchers.com/), Jenny Craig (http://www.jennycraig.com/), The Subway Diet (us.macmillan.com/jaredthesubwayguy), The Svelte Gourmet (http://www.thesveltegourmet.com/), and Body for Life (http://www.bodyforlife.com/).

Many of these diets are full of great well-written handiwork. Some have absolutely die hard and wonderful content. Often, for some of the diets, full pages are written in a way that include healthy approaches and skewed thinking into one. This combination, to the untrained eye, can all seem very believable and doable, even exciting. Add the fact that many of you recommend what works to your friends and family and the word-of-mouth marketing becomes viral. So, even today, with all of the science that proves how the body works, there are many myths and untruths that are being touted as fact by herds of people.

In my first article factoidz.com/health-truth-about-diets-weight-loss-the-atkins-diet/, I exposed The Atkins Diet. In my second thru sixth articles, I exposed The Zone Diet (factoidz.com/the-zone-diet-diets-weight-loss/), The South Beach Diet (factoidz.com/the-south-beach-diet-diets-weight-loss/), Weight Watchers (factoidz.com/weight-watchers-diets-weight-loss/), Jenny Craig (factoidz.com/jenny-craig-on-the-hot-seat-diets-weight-loss/) and The Subway Diet (factoidz.com/the-subway-diet-does-it-work-oprah/). Now you get to examine The Svelte Gourmet (http://www.thesveltegourmet.com/) with me. You be the judge for yourself and choose for you, the most important person in your life.

THE SVELTE GOURMET:

Does The Svelte Gourmet approach work to lose body weight: Yes.

Is it a healthy approach? Yes

THE SVELTE GOURMET:

Svelte is defined as, “Slender or graceful in figure or outline; slim” by The American Heritage Dictionary (education.yahoo.com/reference/dictionary/entry/svelte). After having reviewed The Svelte Gourmet, I thought the term ‘graceful’ was very fitting. The Svelte Gourmet first premiered in 2009 by Jennifer Fox. Fox stated, “My goal in creating The Svelte Gourmet was to put the flavor back in and show people how easy it can be,” as featured on ABC news. Though not a chef by trade, this writer knows enough about food to know a chef when he sees one and I will refer to Jennifer Fox as Chef Fox.

The Svelte Gourmet has been featured on ABC, NBC, and a variety of other media outlets. Their approach can be found in book form and online in a living Website (http://www.thesveltegourmet.com/) where the author offers regular tips (www.thesveltegourmet.blogspot.com/) and advice to members and visitors alike. Chef Fox offers new recipes to devour on her Website that seem to shake the foundation of kitchens everywhere.

The last 20 years in nutrition have produced countless methods and marketing ploys to attract your wallet like a 5 lb magnet would do to a tiny screw. Amidst the ambiguous infomercials and thousands of diets and exercise programs that are fluff more than they are practical & sincere approaches to nutrition; there are a few real diamonds to be shown. The Svelte Gourmet is a true gem-one to not just admire, but one to also handle like a carpenter will his hammer-kept close and used often.

THE SVELTE GOURMET: A diet or lifestyle?

The Svelte Gourmet, the book “A Month of Main Courses” will serve as the real meat and potatoes and backbone of any nutrition plan you create. When I began this 8 part diet series, I admit that I randomly chose the order for which I would write my 8 parts (after The Atkins Diet, that is) and fate has placed the order quite well, I must say.

The Svelte Gourmet very fittingly follows my last article on Jared, The Subway Guy which also fit very perfectly following my write ups on both Weight Watchers and Jenny Craig. The Svelte Gourmet is by far the most delicious of any of the nutrition plans written about thus far in this series. The Svelte Gourmet Signature Salad, for example, makes my mouth water at the mere mention of it.

The Svelte Gourmet is a healthy approach to eating savory real foods without tacking on unnecessary calories. Creating easy to prepare meals following the recipes as created, or modified slightly to taste, will allow anyone modifying their food intake the liberty to enjoy the food they eat, while also enjoying weight loss from a modified food plan. Forget the meal replacement bars! These fresh and quick meals make for not only satisfying meals, but also meals to look forward to. Usually, diets give you foods that are ill-tasting and leave you in want. The Svelte Gourmet was created with the idea of reducing the unneeded calories and specifically keeping the taste! I like that.

For those individuals who want to lose weight, I see The Svelte Gourmet as a great approach and one that will not overwhelm you. You will reach your desired weight loss goals with minimal frustration. You will replace poorly created meals, restaurant meals, or high sodium frozen dinners with quality fresh produce, meats, poultry and seafood. This modification of food consumption will also be a benefit to your heart. Take a read of The Svelte Gourmet’s book recipes ‘A Month of Main Courses’ and compare it to what the American Heart Association (http://www.heart.org/) and the United States Department of Agriculture (USDA) (http://www.usda.gov/) have to say about overall health and obesity. You will find, as I did, that The Svelte Gourmet is a heart healthy approach to food consumption, in addition to tasting great.

The Svelte Gourmet does offer an online calorie tracker for those wishing to keep tabs on how much they consume, as well.

For athletes, on the flip-side of the weight equation (those trying to keep weight on for their sport,) and wishing to remain lean and get quality foods without having to dump on extra fat for calories; a simple increase in quantity will give the desired result: Eating in a healthy manner with the best ingredients available. As a cyclist and triathlete, I understand this dilemma all too well. The Svelte Gourmet allows me to expand my horizons and enjoy the process.

THE SVELTE GOURMET: A glimpse

You can see a pleasant video clip on NBC here of a 2009 interview with Chef Fox: (www2.counton2.com/lifestyles/2009/dec/29/my_news_2_simple_food_swaps_to_a_healthier_you-ar-536264/)

The Svelte Gourmet will make you feel good about food consumption and knowing that you are eating healthy, in spite of the fact that the food tastes unbelievable. To obtain weight loss, there are a few sacrifices that must be made. You cannot eat 10,000 calories in a day, not exercise, and expect to lose weight and wonder why you don’t when you skip one dessert. The Svelte Gourmet allows you to not also sacrifice the flavor as you modify your food consumption and begin to exercise. This is worth it’s weight in gold. I love food. I want to experience it and allow the fireworks to light up the sky every time I eat. I want this for you too.

If your goal is to lose weight, The Svelte Gourmet will aid in your endeavor and with a healthy foundation.

•A few recipes
As someone who must consume 3000-3500 calories per day to maintain my lean muscle mass, you would think that I would seek to request permission from the author to publish the delicious London Broil with Horseradish Sauce or Whole Roasted Chicken with Fresh Herbs recipes. Instead, I find that two of my favorite items from the Svelte Gourmet are their salad and “Faux”jito rum drink. And since both are great tasting and low on calories; those are what I will publish, permission obtained, of course.

•“The Svelte Gourmet Signature Salad (for 1 serving): thesveltegourmet.blogspot.com/2009/10/skinny-on-restaurant-salads.html
•1 handful spinach or baby spinach
•1/2 cucumber, sliced
•1/2 tomato, sliced
•1 tbsp green olives, sliced
•1/8 cup blue cheese or Gorgonzola crumbles
•1 tsp pine nuts
•Several shakes of Heinz Salad Vinegar
•Combine all ingredients, toss, let rest for 5 minutes.
•Enjoy! You can make this salad your own by adding other fresh produce with very little caloric impact.”
The healthy recipes are not only easy to make and amazing to view (vivid photographs tantalize your sight and accompany every recipe in the book!), they are nutritious too. In fact, I contacted the author to get permission to publish both the photo and recipe for the “Faux“jito as I’m a sucker for both mint and rum. Shhh, don’t tell anyone!

•Note: When it comes to getting results in your nutrition and exercise program, alcohol can be the single most detrimental element to your progress-I’ve watched it happen to several individuals. I am one to promote enjoyment of your life and typically not to the total exclusion of any one thing (except for maybe lard & a few other choice items.) The Svelte Gourmet offers a great low-calorie alternative to a typical 200 calorie Mojito type drink (only 69 calories!) Yum!
"Faux"jito (serves 1) (thesveltegourmet.blogspot.com/2010_06_01_archive.html)

•Mint leaves
•Lime wedges
•White rum
•Diet lemon-lime soda (such as Sprite Zero, Diet Sierra Mist or Diet 7-Up)
•Ice
•Sugar (just for the rim of the glass!)
•Muddle a few (3 or 4) mint leaves with 1 ounce white rum and the juice from 1 lime wedge (1/8th of the lime). Muddling is done by lightly crushing the mint (just until the leaves bruise) using a mortar and pestle, a muddler, or whatever you have on hand (a small wooden spoon would work just fine). Just don’t shred the mint! Run the squeezed lime wedge around the rim of the glass, then dip the top of the glass in a shallow plate of granulated sugar to coat the rim. Pour the muddled mixture into your glass, fill with crushed ice, and top off with the diet soda. Cheers!
•The Svelte Gourmet: A Month of Main Courses cookbook is available at (www.thesveltegourmet.com/products.html)

THE SVELTE GOURMET: Conclusion

The Svelte Gourmet is a healthy food addition to any weight loss program. It is not a ‘How to lose weight guide,’ it is a ‘This is a healthy & better way to eat’’ resource and one that is filled with flavor. The Svelte Gourmet was created as a lifestyle by a self-proclaimed ‘yo-yo’ dieter and became mainstream within the last two years. The Svelte Gourmet is a healthy and delicious approach to any food consumption plan. You get the flavor, but not the unwanted or unhealthy calories.

As you continue your journey into diets and nutrition, The Svelte Gourmet will be there for you on your hip like a pistola in the Old West. As Jared, The Subway Guy did not give a diet, but rather healthy antidotes for losing weight, The Svelte Gourmet adds to your foundation of knowledge by giving you an easy to follow reference guide that you can use daily for improved health and food consumption.

I can also envision both Weight Watchers and Jenny Craig easily adopting The Svelte Gourmet lifestyle and implementing the food choices for each of their programs. If I were a magician, I would blink my eyes and integrate some of the methods, thus far, of Weight Watchers, Jenny Craig, Jared, The Subway Guy, and The Svelte Gourmet all into one nice concise little book for a healthy and fun approach to weight loss.

Alas, I have one more analysis in this series! Body for Life is up next for close inspection and review. Continue with me and take out your microscope, we are about to get to work again!

Thank you for your time, your attention, and your votes! I wish you a Svelte Gourmet delicious filled evening, I may just have to make a “Faux”jito.

Ready, Set, Blog! (Why The Svelte Gourmet is The Next Food Blog Star!)

2010-09-15T19:09:00.033-04:00

The freedom to choose is a wonderful thing. For all intents and purposes, the world is my oyster (literally, as I live in Charleston, South Carolina where oysters abound!). I am fortunate to be in a time and place where I can choose who I want to be, where I want to go, and what I want to eat.

Choosing what I want to eat is the tough one. I like to try everything, and I like everything I try. I suppose being a picky eater would be worse, but my situation is not without issues. Let's put it this way -- no one has ever accused me of eating "like a bird." I'm not proud of this, but I'm over it. It is what it is. I love to eat.

Food is trendy. It's a good time for us! Eaters rejoice! Then repent. Because it seems to me that in our world of choices, the hardest decision we have to make is between eating "healthy" and eating "tasty." My life used to be in a perpetual state of turmoil. I was eating out, enjoying my social life and on a culinary adventure. Or I was on a diet, bored and deprived -- but thrilled with the results! I would work really hard to look fabulous in that dress so I could go out and....eat. Vicious cycle.

But we're not really eating that badly, are we? We grab lunch at the deli or eat out on weekends. We have a milkshake, but we'll skip lunch to make up for it. Not too bad, right? That's what I used to think, but now I know better. There's an obesity epidemic in this country, and it's no wonder. And we're drawn to a good deal, but guess what? We don't need to eat all we can eat! A little digging elucidated that the milkshake with all fresh ingredients I was having "as lunch" had 2,000 calories -- more than I should be eating in an entire day! During my diet phases, I'd stick with a salad that I later learned had 1,200 calories in the lunch portion. Wow. Who knew? More digging proved it -- eating out was a losing battle in my battle to lose.

I'm tired of choosing. I want both. Healthy and delicious. The Svelte Gourmet was an experiment -- a challenge. Could I create food that was both figure friendly and foodie-approved? Could I come up with recipes that were special enough for a dinner party but simple enough for a Wednesday? Could I publish a cookbook that would give us a month of variety without cheating on our diets? I don't want to choose anymore -- and I'm sharing my successes, failures and follies with you so you don't have to either.

So why should I be The Next Food Blog Star? Because I'm having a blast. And I've learned that I'm not alone in this. Many of us struggle with this every day. You've told me your stories, you've inspired me to keep writing and you've challenged me to recreate your favorites so you can eat them more often. I'm happy because I'm making you happy. I've loved every minute of it, good and bad. I'm putting myself out there and I've had my share of ridicule. Maybe I'm not "authentic" in my cuisine or educated on the "proper" ways to prepare dishes, but that's ok. Thai Tuesdays at the Foxes satisfy our cravings despite the substitution of whole grain pasta and bean sprouts for rice noodles in my Pad Thai (and if you're like me, you'll understand why finally finding seedless tamarind paste in Charleston raised my heart rate more than any sweat session at the gym!). "Unfried" Fridays rival our old nights out on the town (and the "Faux"jitos don't hurt, either). Make-your-own-pizza night is a family favorite, and the fact that it's healthy gets lost in the fun.

I write for the "every day cook." Those of us who love to (have to) put meals on the table every night -- after we get home from work. Those of us who want great food without having to spend hours in the kitchen followed by hours at the gym. Those of us who don't want to choose between healthy and tasty.

I'll keep writing whether I win Project Food Blog or not. I've tried to make changes so my life didn't revolve around food, but it didn't work. This blog is my outlet and you're my muse. If you enjoy what I write and love what I cook, please vote for The Svelte Gourmet. Thank you for reading!

To vote for The Svelte Gourmet, please click the Project Food Blog Official Contestant box to the top left of this post. Voting on this first challenge is open September 20-23. Thank you!

Raising the (salad) bar!

2010-09-05T08:11:00.014-04:00

I've heard from many of you that the biggest problem with The Svelte Gourmet recipes is portion control. I'm flattered that you enjoy my recipes so much! I'm as guilty of portion uncontrol as anyone -- and with the ridiculous portion sizes in most restaurants, it's no wonder that we don't know when to stop.

Sometimes I just need a system reset. A few days of calorie reduced meals to shed the extra pounds of overindulgence. Enter the mighty salad! Salads for lunch and dinner for a few days cut out a ton of carbs from your normal diet and still keep your metabolism moving (unlike skipping meals, which will backfire!). Filling up on mostly veggies really means that you're cutting down on the rest of your portions.

Now here's the kicker. You can bore yourself to death with veggies and store-bought diet dressings, leaving you unsatisfied and with the propensity to overeat later. Or you can completely sabotage your efforts by ordering a salad right off the menu in a restaurant -- sadly, many are WORSE than ordering that cheeseburger. Check out this recent article from Men's Health, titled "Worst Salads In America." Frightening!

So how do we choose between complete boredom and diet sabotage? We don't! If you're having a salad with your meal, try The Svelte Gourmet Signature Salad. At under 100 calories, it's a great way to fill yourself up before digging into that main course and overeating. We have this salad virtually every night with dinner, and it remains Keith's favorite part of the meal. Try it!

So what about the main course? Well, my philosophy is that you can take any type of cuisine and make it into a satisfying, low calorie salad. Again, if you're a purist in your approach to cooking (Greeks wouldn't consider this Greek, or this veggie isn't found in Asia), then you probably won't be a fan of my interpretations. But to me, they taste great, help me to lose weight, and are completely boredom-free. I can have a different salad for each meal and not feel like I'm eating the same thing over and over!

Start with the basics -- lettuce, mixed greens, or spinach. Add cucumbers, tomato and any other raw veggie you like (I avoid potatoes and corn because they're starchy). Then you need a lean protein. If you have a favorite chicken or beef marinade that's calorie and fat conscious, then by all means, use it. For grilled chicken, I like to marinate it for 30 minutes in 2 tbsp melted butter, 1/4 cup vinegar and 1/4 cup water, then baste it with a fresh batch of the mixture. Delicious! This is pretty much "Dad's Chicken on the Grill" from the cookbook. For this purpose, London broil or sirloin (both lean cuts!) are great grilled with just salt, pepper and garlic powder.

Now it's time to mix it up! Start with the base of veggies and the protein of your choice (try to stick to 4 ounces cooked and sliced on top). Now add the flavor:

Asian Salad
Sliced green onions
A few chopped peanuts
Red pepper flakes
No sugar added Mandarin orange segments
Dressing of rice vinegar, a few drops of sesame oil and minced ginger to taste

Mexican Salad
Onions (cooked until somewhat soft and browned in just a touch of olive oil)
Sliced jalapenos (you can cook these with the onions, leave them raw, or use the pickled kind)
Less than one ounce finely shredded extra sharp cheddar cheese
Dressing is simply the tomato-based salsa of your choice -- as much as you want!

Greek Salad
Red onion
Less than one ounce crumbled feta cheese
One tablespoon sliced or chopped calamata olives
Dressing of red wine vinegar, lemon juice and dried oregano

See? Easy, right? And trust me, you'll feel like you're eating a different meal every night. No more boring salads!

For more variations, try different proteins -- shrimp, fish like salmon, or tuna mixed with 1 tbsp light mayo and chopped pickles/celery/onions. I often use whatever protein I have left from a meal for a salad the next day. Just watch your portions -- try to stick to 4 ounces. If you follow these rules, each of these salads has between 250 and 350 calories -- in the whole meal!

My rule of thumb for dressings is simple. If the traditional version is vinegar- and oil-based, just skip the oil or replace the oil with water to cut down on the harshness of the vinegar. If it's a creamy dressing, use plain yogurt or fat-free buttermilk (or a combination of both) instead of sour cream or mayonnaise. Using fresh herbs, vinegar and garlic will work great for a ton of flavor. If you're not that motivated, even those powder dressing packets work great in a pinch! The Italian dressing packet that comes with the glass carafe is great if you fill the vinegar to the V line, then use water to both the W (water) and O (oil) lines. If you're making ranch with the dressing/dip mix, simply replace the sour cream/mayo with the yogurt/buttermilk as aforementioned. Using these tricks will make your vinegar-based dressings have virtually no calories and your creamy dressings will have about 10 calories per tablespoon. Can't beat that! Just watch the salt and be on the lookout for MSG if you're using a store bought "packet" of anything!

If you're eating out, order mixed greens and veggies with grilled chicken or fish. Skip the bacon, cheese, and whatever else comes on that salad -- if you see something on the ingredient list that wouldn't fit into a diet at home, don't order it on your salad! The lettuce does not automatically make it healthy! Skip the prepared dressing and ask for the oil and vinegar carafes -- and just use the vinegar!

I challenge you to raise the (salad) bar. I promise it doesn't have to be boring. Mix it up and you'll see results without the traditional "salad diet" boredom. Enjoy, and please let me know what versions you use! I would love some new ideas!

The Svelte Gourmet: A Month of Main Courses cookbook is available at www.thesveltegourmet.com/products.html.

I'm in a bit of a pickle...

2010-08-08T12:51:00.024-04:00

Wow, this has been one crazy summer. From the first weeks of the kids being out of school, we have had non-stop company. Our family from both sides, our friends, and a multitude of visiting pets have graced us with their presence this summer. It's been wonderful to see everyone and we've had a blast.

As I mentioned in my last post, summer's bounty keeps showing up at my doorstep. And I love it! It's been a saving grace when I have a house full of guests and enough veggies to feed them. But really, one can only eat so many cucumbers. And being a Yankee, I'm just getting my feet wet preparing okra, let alone a ton of it. The peppers are gorgeous, but we can't eat this many. To waste them would be awful. It's really a bit of a pickle.

I used to be afraid of canning. I wasn't confident about the process and I was wary about something that could sit on a shelf for literally years and be safe to eat. Canning is something that should be left to the experienced, I thought. I was certain that I would poison us. Unless I was extremely careful, botulism would surely be in our future. Plus, I'm an instant gratification type of person. Waiting a couple hours for the food to be done is too long -- pickles can take weeks to soak up all that flavor. So I steered clear...until this summer. I was going to have to overcome my fear and impatience for the sake of these beautiful, plentiful veggies.

What I did figure out is that if the jar seals properly, you know it. If it doesn't, you can just put your creation in the fridge. Refrigerator pickles last for weeks! This is how I did the pickled peppers from the last post, and we're still eating them. Yum! Pickles of all sorts are delicious and light and add so much flavor to your food -- you can skip the mayo and just throw on a pickle! Chop them up and mix them with your tuna or chicken for a flavorful salad. I've altered The Svelte Gourmet Signature Salad to include whatever we have pickled -- sometimes it's a bit sweet, sometimes spicy and zingy. Fabulous!

Taylor created this zesty recipe and it is SO good. Pickling is a matter of taste. If you like sweet pickles, you'll need some sugar. Dill pickles are awesome. Most versions are salty. These are spicy, salty and "dilly." I almost prefer eating the onions in the jar over the cucumbers. I suspect you could use this recipe for any veggie that you want to pickle. Give it a shot and let us know what you end up with!

Taylor's Spicy Dills
Makes 2 large jars

3 medium-large cucumbers
1 medium onion
1 1/4 cups white vinegar
2 1/2 cups water
4 tsp minced garlic
1 tbsp salt
1 tbsp dill seed
1 tsp crushed red pepper flakes

Sterilize the jars and lids in your dishwasher, home canner, or boiling water. If you're canning these for preservation, follow the canning directions on your canner or jars. If you're making these as refrigerator pickles, simply sterilize and pack the jars and put them in the refrigerator.

Thinly slice the onion and slice the cucumbers crosswise or in spears. Heat remaining ingredients in a small saucepan until boiling. Pack onions and cucumbers tightly into hot jars, then add hot liquid, leaving 1/4 inch headroom at the top of the jar. Seal and process if using a long-term canning method. Add a lid, let cool to room temperature and refrigerate if making refrigerator pickles. These were good after a few hours and even better after a few days. Let's see what happens after a month. I'll let you know!

If you have canning or pickling tips for me, please share! I'm new at this!

This summer has been busy and fun, but it hasn't left me much time for blogging. However, The Svelte Gourmet is still making headlines. I was featured this week in Charleston's Post & Courier with my Baked Eggplant Parmesan recipe and I won Recipe4Living's "Summertime Sippers" contest with my PB&B Milkshake. Check them out!

Also, don't forget -- The Svelte Gourmet: A Month Of Main Courses cookbook is on sale through the end of August. Only $14.99! It's available at www.thesveltegourmet.com/products.html. Enjoy!

Peter Piper has nothin' on me!

2010-07-25T13:07:00.013-04:00

Earlier this year when I planted my garden, I wrote "Mary, Mary, Quite Contrary." I had a beautiful garden box built by my husband and the kids, myriad seeds and seedlings, and high hopes for the bounty of summer. Four months later, one thing is certain. I may be able to cook, but I'm going to have to get my ingredients elsewhere. I definitely do NOT have a green thumb.

I'd like to blame it on the drought we're having in Charleston, but I'm kidding myself. I'm to blame. Maybe I spend too much time in the kitchen and not enough time weeding, watering and cultivating. I would post a picture of the garden, but it's a bit embarrassing. So I'll move on.

Luckily, my in-laws and neighbors have had success in their gardens, despite the lack of rain. With regular drop-offs throughout the week, I have so many vegetables. I don't know what to do with them all. Literally! Look at these gorgeous peppers. The variety! The colors! But I've ever only used a pepper here and there to spice up a dish. What in the world do I do with all these?

Another nursery rhyme comes to mind. Pickled peppers! I guess it's technically a tongue twister, but you get the idea. Peter Piper has nothin' on me!

This recipe is a little bit random, but that's why I like it. If you don't have an ingredient, substitute something you do have! This is about using what God gives us (in this case, a whole bunch of peppers!). Taylor describes these pickled peppers as having "a hundred different flavors." I call it depth. They're sour, salty, sweet and spicy. You can eat them on their own, or top off a sandwich with them. No need for fatty condiments when you have this burst of flavor. Some are mild, some are hot -- watch out!

I didn't measure any of the ingredients, I just kept tasting it until I thought it was interesting. Cooking is an art -- stretch yourself! See what you come up with.

Also, I recommend wearing rubber gloves when cutting the peppers. I didn't, and though I washed my hands dozens of times, the residual heat on my fingertips still burned my eyes for days.

Pickled Peppers
Variety of peppers, sliced lengthwise
Equal parts vinegar and water
Sugar
Black peppercorns
Minced garlic
Salt
Mustard seeds
Bay leaves
Pinch of ground cloves

Pack peppers into jars. Bring remaining ingredients to a boil in a saucepan. Pour over peppers, put on the lids, and let cool. Refrigerate for one week before eating.

I made these as refrigerator pickles, but if you're comfortable with safe canning methods, you could certainly make these for preserving in the pantry. As they are, they'll last for several weeks in the refrigerator.

I have a huge bucket of cucumbers that arrived a couple days ago, so I'll tackle more traditional pickles next. Then okra pickles...then...I guess it depends on what shows up on my front porch. How exciting!

The Svelte Gourmet: A Month of Main Courses cookbook is 25% off until August 31, 2010. Only $14.99! Enjoy a whole month of healthy, delicious dishes. What better time than bathing suit season?

Order now!
www.thesveltegourmet.com/products.html

Summer Special!

2010-07-17T14:46:00.003-04:00

The Svelte Gourmet: A Month of Main Courses cookbook is 25% off until August 31, 2010. Only $14.99! Enjoy a whole month of healthy, delicious dishes. What better time than bathing suit season?

Order now!

http://thesveltegourmet.com/products.html

The great news about apple butter!

2010-07-13T19:59:00.008-04:00

I have some great news about apple butter! And at this point, you're thinking one of two things. One, what is apple butter? Or two, this woman needs to get a life. But seriously, if you haven't tried apple butter, you should. Immediately.

I live in Charleston, South Carolina now, but I grew up in Lancaster, Pennsylvania -- home of the Pennsylvania Dutch, or Amish. Lancaster was such an interesting place to grow up, but I wouldn't exactly call it "svelte." While farming is a huge part of the culture, Pennsylvania Dutch cuisine is typically full fat all the way. I grew up with a lot of diet saboteurs (not in our house, of course -- my mom is a svelte cook, too!). There was "shoofly pie," whoopie pies, funnel cakes and chicken corn soup. True county fair food. Delicious! Chicken pot pie was my favorite. Only the chicken pot pie I grew up with didn't have a crust or resemble a pie at all. My grandmother made the best, even though our family isn't Pennsylvania Dutch. It was more like chicken and dumplings. Even the word "dumpling" sounds fattening, doesn't it? Sort of like "chow chow," which, ironically, isn't bad for you -- it's pickled vegetables! I still won't eat it. Chow chow. It makes me giggle.

But apple butter was the one thing I could never resist when we went to any type of "family restaurant." No need for butter or jelly. Apple butter is amazing, but I've never seen it anywhere but home. And for all these years, I just assumed it was bad for me. Sounds bad, doesn't it?

I hadn't thought about apple butter in years. I was talking to a colleague the other day who was familiar with the area where I grew up. He brought up apple butter and we both laughed about how it was such a guilty pleasure. Obviously, my next move was to revamp it.

So what's the good news? I did some digging, and I learned that apple butter doesn't have to be bad at all. In fact, most of the recipes I found were quite light on the sugar and didn't have any fat. I had assumed....

So what is apple butter? Basically, it's just reduced applesauce with a few extra spices. You can make your own apple sauce if you're feeling motivated, but I wasn't. I just grabbed a jar -- an unsweetened jar! -- of all natural applesauce and off I went. This is so easy -- quite possibly the easiest recipe I'll ever post on here. I now have a new refrigerator staple that is light (only 10 calories per teaspoon!) and reminds me of home. I hope you enjoy it as much as I do!

Apple Butter

Yields 1 cup

4 cups unsweetened applesauce

2 tbsp sugar

1/2 tsp ground cinnamon

1/4 tsp ground allspice

Combine all ingredients in a crock pot, tilt the lid slightly so steam can escape, and cook on low for 8 hours. That's it!

The Svelte Gourmet: A Month of Main Courses cookbook is available at www.thesveltegourmet.com/products.html. Enjoy!

Recipe Makeover #3 - Egg Rolls!

2010-07-06T16:07:00.029-04:00

Here in my neck of the woods, we've just celebrated The Fourth of July -- American Independence Day. And what's more American than egg rolls? Huh? What?!

Actually, there's some truth in this. Italian, Mexican, Chinese and other international cuisines are all influenced by our American ways. Some good influences, some bad (portion sizes, for one!), and some just different.

So our cousins Tony, Julie and their daughter Sirona come to visit us from Arizona every year at this time. Julie and I are having a blast in the kitchen, preparing dinners, discussing menus and having companionship as we wash the mountains and mountains of dishes in the sink (4 adults, 3 kids, a revolving door of visitors, 2 dogs, 2 cats and a tortoise make for a lot of dishes!). Anyway, I love it -- the chaos, the family bonding, and the cooking!

Julie and I were talking about some of our vices, and she asked me how bad egg rolls really are. "Wait, never mind -- I don't want to know. It's not going to stop me from eating them." Oh, Julie. You can't bait me like that and not expect me to go on a research mission to find the answer -- good or bad!

Well, it turns out that the answer is "it depends." An egg roll, basically, is pork (or chicken or shrimp), eggs, vegetables and lots of Chinese flavors rolled into a wrapper and deep fried. I did some searches, and from what I can tell, you're looking at around 200 calories (never mind the fat, salt and MSG) for a standard sized "take out" egg roll. So that's not too bad, right? Well it depends. If you eat two egg rolls and stop, then you're not doing too badly (this being a vice and all). However, at least in the Chinese take-out places here, the egg rolls come in pairs and are meant as an appetizer. Then you add the entree, and all bets are off.

So I told Julie that she and her egg rolls could be Recipe Makeover #3. I'd never attempted them before, but you know I like a challenge. And lest you think I just automatically know how to cook all this stuff, here's my method -- I go to my favorite recipe sites, write down the flavors (ingredients and spices) from the ones that seem the most "authentic," eliminate all the really unhealthy parts (the deep frying, for example), and mix and match to taste until I find a flavor/texture/method that gives us "authentic" flavor without all the fat and calories.

I put "authentic" in quotes because of my original point. Though I've traveled throughout my life, I've never been to China. Therefore, my only frame of reference is what I read or order here. So forgive me if I've butchered the egg roll! Or, even better than forgiving me, teach me!

Tony, Julie and Sirona were here for a while, then left to visit a friend for a few days. I told Julie I'd have her egg rolls ready for testing when she got back. Well. The recipe I came up with makes 16 egg rolls....and I managed to salvage two for her. TWO. Keith ate eight and I ate five. Yes, I can do math -- the last one was a casualty (I'm clumsy). They were SO good. Julie agrees! And at only 87 calories each, go ahead and eat five for dinner -- just not as an appetizer! I made sweet and sour sauce and duck sauce for them, but Keith and I both agreed that these were best with plain soy sauce (low sodium, of course!)

The Svelte Gourmet Egg Rolls
Makes 16

Meat:
6 oz pork loin, cut into 1/2 inch cubes
2 tbsp soy sauce
1 tsp brown sugar
1/4 tsp minced ginger
1 tsp minced garlic

Veggies:

1 cup matchstick carrots
1 cup chopped mushrooms
2 chopped green onions
1/2 head napa cabbage, cut into thin 2-inch strips

Cooking & Assembly:

3 tsp olive oil, divided
3 eggs, beaten
1 tsp minced garlic
1 tsp minced ginger
16 sheets phyllo dough, thawed if frozen (I use 9"x14" rectangular sheets)
1 egg white

Preparation:

Marinate pork cubes in soy sauce, brown sugar, garlic and ginger for at least 30 minutes. Mix vegetables in a large bowl. Heat 1 tsp olive oil in a wok or large skillet. Add eggs, either scrambling or cooking into a large pancake that can be cut into pieces later. Remove cooked eggs from wok and set aside to cool. Heat another teaspoon olive oil. Stir fry pork AND marinade for 2 minutes. Remove meat with a slotted spoon, leaving juices in wok. Heat last teaspoon of oil, adding vegetables and stir frying for 3-4 minutes or until crisp-tender. Remove from wok, place into a colander over a bowl and allow to drain and cool for 15-20 minutes. Chop pork and eggs and add to vegetables.

Preheat oven to 350 degrees. Working quickly so the phyllo doesn't dry out, gently fold 1 sheet of dough in half. Place a couple tablespoons of filling on the first 3rd of the sheet and fold over bottom and sides. Brush exposed phyllo with egg white and continue to roll up until the edge seals to the roll. Place seam side down on a baking sheet misted lightly with olive oil. Repeat process with remaining phyllo dough and filling. Brush tops of all egg rolls with egg white and bake for 20 minutes or until tops are golden brown.

Enjoy!

The Svelte Gourmet: A Month of Main Courses cookbook is available at www.thesveltegourmet.com/products.html.

"Faux"jitos!

2010-06-26T09:24:00.020-04:00

I love mojitos. A bubbly concoction of rum, mint and lime, they're especially refreshing. The mojito (moe-hee-toe) is my favorite summer cocktail, and it pairs beautifully with my porch rocking chair and a nice summer breeze (did I just say that? Wow, I'm getting old!).

However, there are a couple inherent problems with my favorite drink. The first problem is that on the rare occasion that Keith and I go out for drinks, I'm usually looking at a 50/50 shot at getting a mojito, since a lot of restaurants don't stock fresh mint. The second problem is that once the bartender tops the rum with sugar or "simple syrup" (simply sugar and water!), this refreshing Cuban drink can pack a caloric punch to the tune of 200+ calories -- each!

Lucky for me, the only thing I've managed to grow successfully in my summer garden is spearmint. It's popping up everywhere, including outside the garden. I don't think I could kill it if I tried...which is good, because as it turns out, I don't have much of a green thumb. I did manage to harvest a few lovely tomatoes before the plant mysteriously wilted and my basil is doing ok. So really, my summer is pretty much complete with the endless makings for mojitos to serve with caprese salad. Yum!

OK, so now to tackle the second problem. A mojito, at its most basic, is white rum and lime juice muddled with mint leaves and sugar, then topped off with crushed ice and club soda. Once you add up 1 to 2 ounces of rum and throw in the sugar, each drink comes in around 160-200 calories -- or more (some places will top it with sugary Sprite or something in lieu of club soda or sparkling water).

My solution? The "faux"jito! Faux (pronounced "foe") is the French word for fake or false. If you're a purist in your beverage mixology, I suggest you stop reading now!

My "faux"jito comes in around 69 calories (just about what's in an ounce of rum, really). It's light enough to be diet friendly, and since it doesn't go overboard on the rum, I can have more than one and enjoy my company without tipping over (as I said, we don't get out much). I should also note that I rarely include ingredients in my recipes that contain artificial sweeteners, but it's necessary in this case. If you come up with an equally light alternative, please let me know! A classic mojito is typically served in a high ball glass, but I was feeling festive.

Lastly, I hope that you enjoy your summer, your family and your friends, but please drink responsibly. Enjoy!

"Faux"jito
serves 1

Mint leaves
Lime wedges
White rum
Diet lemon-lime soda (such as Sprite Zero, Diet Sierra Mist or Diet 7-Up)
Ice
Sugar (just for the rim of the glass!)

Muddle a few (3 or 4) mint leaves with 1 ounce white rum and the juice from 1 lime wedge (1/8th of the lime). Muddling is done by lightly crushing the mint (just until the leaves bruise) using a mortar and pestle, a muddler, or whatever you have on hand (a small wooden spoon would work just fine). Just don't shred the mint! Run the squeezed lime wedge around the rim of the glass, then dip the top of the glass in a shallow plate of granulated sugar to coat the rim. Pour the muddled mixture into your glass, fill with crushed ice, and top off with the diet soda. Cheers!

The Svelte Gourmet: A Month of Main Courses cookbook is available at www.thesveltegourmet.com/products.html. Thanks for reading!

Serving up the weekend...with a side of hummus.

2010-06-20T19:33:00.016-04:00

As I sit here eating my very first home-grown tomato sandwich of the season (so good that I actually closed my eyes when I bit into it) and munching on a local raw potato with a sprinkle of sea salt (I know, empty carbs...but it's my guilty pleasure. Yum!), I'm thinking about what I can possibly write about today that would be of interest to you. Truth be told, I'm still basking in the warm glow of a fantastic Father's Day weekend.

Granted, this was Keith's weekend. But I got to enjoy it by default! It was a weekend filled with togetherness -- enjoying the summer sun, homemade pizza and a movie, family Wii night, and lots of cooking! It just gets better and better as the kids' interest in food and confidence in the kitchen keeps growing.

Admittedly, the weekend wasn't all svelte. But such is life, right? The entire weekend was a culinary adventure, with the girls wanting to experiment. Besides The Svelte Gourmet pizza (a weekend staple) and the batch of Raisin Honey Bran Muffins I made, Taylor baked peach cobbler, Courtney learned to macerate blackberries (that she picked in the yard), and they baked oatmeal chocolate chip cookies. I had some bananas ripening too quickly on the counter, so I sliced them up, roasted them at 400 for about 20 minutes, then tossed them with a few dark chocolate chips. Wow. I guess we were in a dessert mood this weekend.

Taylor and I enjoyed another experiment, too. We were at the grocery store picking up pizza toppings and peaches, and she picked out a small carton of calamata olive hummus in the deli section. One of her many discoveries in her new life as a vegetarian. But wait a second, $5? For that little thing? I almost detected a chuckle and eye roll when I suggested that we could make it just as good, if not better, ourselves -- and for 1/5th of the cost (I already had everything at home except the chick peas).

Me: "Just grab some garbanzo beans."

Taylor: "Huh?"

Me: "You know, chick peas."

Taylor: "Huh?"

OK, so we'll start from scratch. Hummus, basically, is mashed chick peas, garlic, lemon juice, salt and olive oil. Then whatever other delicious flavoring you want to add. She's into calamata olives right now, as am I, so we decided on those and headed home.

Me: "Just get out the food processor."

Taylor: "The what? I thought you didn't want us eating processed food."

Me: "Ha! Not the same, dear."

So I introduced her to the food processor and off we went, whipping the ingredients into a delicious, svelte masterpiece. Commercial brands vary, but they typically come in around 100 calories and 6 grams of fat per 1/4 cup of the plain variety. Taylor's calamata hummus comes in a bit lighter with 85 calories and considerably less fat (1.5 grams) in 1/4 cup. Coupled with some celery sticks, cucumber slices, or a bit of toasted whole wheat pita, you've got a great snack with a little protein punch. Double the serving and add yogurt or an apple on the side and you have a perfect lunch. Enjoy!

Taylor's Calamata Olive Hummus

Makes five 1/4-cup servings

1 can (15.5 oz) garbanzo beans (chick peas)

Juice of 1/2 lemon

1 tsp minced garlic

1/4 tsp salt (add more to taste)

1 tsp olive oil

1 tbsp sliced calamata olives

1 tbsp juice from calamata olive jar

1 tbsp water

Blend all ingredients in a food processor or blender until smooth. Quick and easy! Taylor loved it and ate it all weekend. I plan to make more and have it for lunch this week. Next time, I'll experiment with adding fresh herbs, sundried tomatoes, and maybe some pine nuts. Yum!

To top off this fabulous weekend, the girls surprised us with breakfast in bed (another one of the benefits of being married to their father on Father's Day!). They made French toast, scrambled eggs, grits, cinnamon toast and coffee. Amazing. They are really turning into great cooks, and nothing could make me happier.

Happy Father's Day!

The Svelte Gourmet: A Month of Main Courses cookbook is available at www.thesveltegourmet.com/products.html. Enjoy!

But I skipped lunch!

2010-06-12T21:43:00.024-04:00

It's after school and the kids really want ice cream...and I skipped lunch, so I'll just have this milkshake. It can't be as bad as if I'd eaten a meal, right? Or, instead of my normal sandwich and fruit, I'll just grab a salad at the nearby restaurant. Better? Or, I didn't eat everything on my plate, so I couldn't have had too many calories. Does this sound familiar?

I feel duped. And sabotaged.

I'm a chronic label reader, as you know. But what if there isn't a label? More and more restaurants are now including nutrition labels on their menus. But what about the ones that don't? Do you know what you're eating?

Men's Health recently reported that Cold Stone Creamery's PB&C milkshake has 2010 calories -- "the equivalent of 68 strips of bacon or 30 chocolate chip cookies" -- 68 grams of saturated fat (131 total fat grams) and 153 grams of sugar. WHAT?! Not that I've ever had one of these, but I'm sure I've had something similar somewhere along the way. Unbelievable. And is it really THAT good? I'd not only have to skip lunch, I'd have to not eat for two days to justify this type of caloric intake. And there really is no justification for all that saturated fat. The magazine states that their information is from Cold Stone's website, so I looked into it and it checks out. I did have to dig through layers of pages to actually get to the nutrition chart, but it's there. WOW. Not one milkshake has under 1000 calories. And on the preceding page, the company brags about their commitment to our health and their fresh ingredients.

I'm not going to go into further detail, because then I'd have to be fair and critique every chain. Just trust me when I tell you that I have looked into these places, and it's appalling. I used to order the "low carb menu" steak and blue cheese salad at Panera Bread, until I realized that the LUNCH SIZED portion had over 1,200 calories! Lucky for us, magazines and newspapers are starting to expose the ugly truth. It's really no wonder we have such an obesity epidemic in this country.

So digest this -- The Center for Science in the Public Interest just released their study on nine dishes to avoid, Xtreme Eating 2010. We all recognize, I hope, that fast food, fried food, desserts, and obvious "junk foods" are going to make us fat and unhealthy. But what about those items that we believe -- falsely, I might add -- to be fresher and healthier? The organization describes California Pizza Kitchen's nearly 1700 calorie Tostada Pizza with Steak as the equivalent of eating "a Pizza Hut Personal Pan Pepperoni Pizza topped with SIX Taco Bell Crunchy Beef Tacos." Ha!

I know, this is no laughing matter. They go on to report that P.F. Chang's Double Pan-Fried Noodles Combo has more calories than 10 eggrolls and 7,690 milligrams of sodium -- 5 days worth!!! The Cheesecake Factory's Pasta Carbonara with Chicken has 2,500 calories and 85 grams of saturated fat. More saturated fat than we should eat in four days, and terrible even if you only eat half.

Next time you're out, remember that nutrition information is based on a recommended 2000 calories and no more than 20 grams of saturated fat PER DAY. Not per meal. And if you're dieting, this number should be a lot less.

Maybe you're a foodie who avoids chain restaurants like the plague. Still, I wonder how much cream and butter those 5-star chef's are using? Most chefs care about your taste buds, not your waistline. Unfortunately, there is so much bad food out there that I could go on and on. Eating out is a danger zone for dieters. It's ok for a special treat once in a while, but any more often is certain diet sabotage. And the problem appears to be getting worse.

So my advice is to cook and eat at home. You'll save a fortune, you'll have a better grasp on your intake, and it's not that difficult. Most of my recipes come together in less than 30 minutes -- and I know that to be true only because I usually decide what we're having for dinner just when I'm about to drop over from hunger.

But what if you're craving that milkshake? You just have to have it? Instead, have mine. It takes just minutes to make and it only has 250 calories. Keith and I like these so much that sometimes we skip lunch or dinner and have this treat instead!

PB&B Milkshake
Serves 2

2 bananas
2 tbsp peanut butter
1 cup skim or lowfat milk
ice

Puree in a blender until smooth. Done. If you want a thicker shake, slice and freeze the bananas first (maybe you already have some in there after reading my last post!) and you can skip the ice altogether.

For an entire month's worth of diet-friendly recipes, The Svelte Gourmet: A Month of Main Courses cookbook is available at www.thesveltegourmet.com/products.html. Enjoy!

Break bread without breaking the bank!

2010-06-02T17:09:00.015-04:00

The other day I was in my favorite grocery store picking up a few things for a recipe I wanted to try. "A few things." Ha! Maybe it's because I randomly run to the grocery store on a whim when I get it in my head to experiment with something new, but I rarely get out of the store for under $50. A few things. Right! Don't even get me started on how much a "normal" trip to the grocery store costs.

So anyway, I got in the checkout line behind a woman whose order was obviously not going to be quick...but I wasn't in a hurry and my curiosity got the best of me. She was meticulously separating a full cart of items into two orders. Then she handed the cashier a stack -- and I mean STACK -- of coupons. But they were on plain paper. Odd. Her first order, after the coupons, came to $3.98. Mouth agape, I kept watching. Her second order came to -$1.25. She got money BACK. What?! She got a month's worth of groceries for about $2.75. Good stuff, too! She turned around to apologize to me for taking so long, but I just congratulated the coupon-clipping genius, my mouth still agape.

And my little basket came to $17.50 for just "a few things." Wow, do I feel dumb! I asked the cashier what kind of coupons she was using. Turns out, she prints them online. Hmmm...I spend HOURS on the computer every day. Maybe this is something I should look into. So I did, and in my next trip to the store, I saved $30.

Lately, I've been looking for ways to save a few dollars. With the amount of cooking and experimenting I do -- and often with choice ingredients! -- every little bit helps. So it really burns me up when I open the produce drawer and find that all the things I had good intentions for are now starting to ripen beyond their prime. It's SO frustrating.

So now I re-purpose them. For example, pretty much any vegetable can be a great base for soup. Throw it all in a pot with some broth and seasonings and simmer away. Then freeze it and you've wasted nothing.

Alternatively, if you see that your bananas are getting a little spotty on the counter, slice them into a freezer bag and throw them in the ice box. They last for months and are great for smoothies -- and you don't need to water them down with a lot of ice, since the bananas themselves are frozen (Peanut Butter & Banana Smoothie recipe coming next week!). Grapes and berries are fantastic in the freezer, too, and can be pulled out for baking or snacking.

For things like apples, pineapple, papaya, etc., consider investing in a small dehydrator. They aren't expensive at all and you can make the best dried fruit (or jerky if you have a spare London broil). My oven has a dehydrating feature, so check your manual -- yours might, too! If you have peaches or pears that are softening too quickly, simply slice them and grill them on a hot grill pan (with sides) until they release their juices and begin to caramelize. If you can resist eating them all on the spot (AMAZING dessert), then store them in the freezer as a topping for frozen yogurt or a light dessert on their own. Really fantastic.

Don't you hate it when you open a box of cereal and find that the bag you so carefully rolled down is now wide open? Or when you reach into a bag of snack food (healthy, I hope!) and find that it's stale? Talk about a waste -- and an expensive one, too. These days, we're hard-pressed to find a bag of snack food or box of cereal for under $3.00 -- so it really burns me up when they're wasted. And in my opinion, most plastic chip clips are worthless. They break, they don't open wide enough, and they're expensive. Instead, head to your local dollar store and pick up a package of wooden clothes pins. I got 50 for $1.00. They don't break, they don't crush your food like rubber bands do, and they are so inexpensive that I don't mind when the kids take a new one each time they have a snack (they seem to disappear in the couch cushions like socks disappear in the dryer). Using clothespins to keep bags closed is a trick I grew up with -- thanks Mom!

Let's face it, eating healthfully can get expensive. Fresh produce often costs more than the processed stuff, and it doesn't last more than a few days. Luckily, it's a little easier in the summer -- at least where I live! On Memorial Day, the kids and Keith and I headed out in the woods behind our house and foraged for blackberries. We had a blast, we bonded, and we didn't spend a dime. I have those berries in the freezer just waiting for a purpose. My alter ego, Dough Girl, is tempted to bake a blackberry pie. I'll try to sway her, but she's a tough cookie -- no pun intended!

What tips do you use to save money in the kitchen? Where's Heloise when we need her? After all, a penny saved means more groceries...and that means more recipes!

The Svelte Gourmet: A Month of Main Courses cookbook is available at www.thesveltegourmet.com/products.html. Enjoy!

Operation Rescue! Plus, Black Bean Burgers.

2010-05-20T19:18:00.016-04:00

So Taylor has decided that she wants to be a vegetarian. I think a few too many "predator vs. prey" episodes on the nature channel made her think twice about eating meat. And I can't say I blame her! Keith and I told her that we would support her decision to become an herbivore as long as she's feeding her body the fuel and vitamins it needs to operate properly. Apparently, she'd been simply skipping the meat in her meals and just eating the sides. But what about protein?! Sugary peanut butter just won't cut it in this house!

Hmmm...I've never ventured down the meatless path. I had to think about this one for a while. And in the meantime, we planned a lovely day on the boat with the kids and our dog Penny. Charleston's waterways are a beautiful network of tidal creeks and inlets. We love to hop in the boat for a day of exploring. When the tide is low, the sandbars emerge and some of the saltwater wildlife gets a chance in the sun.

Ahhh...sunshine and a slight sea breeze make for a gorgeous day on the water. Add family, tunes, and some ice cold Corona (Light, of course!) and you have what I consider a nearly perfect day. The tide was going out and we stopped at a nearby sandbar to explore. Taylor, Courtney and Penny hopped out of the boat and ran to play with hermit crabs, dig for clams and play in the sand and surf. That didn't last long, though. It only took a few minutes for the girls to discover some abandoned crab traps -- unlawfully abandoned, I should add. You see, trapping crabs is legal, but allowing the traps to shift to a place where they emerge at low tide is not. Unfortunately, these particular offenders even clipped their distinguishing buoys, leaving traps full of crabs to be buried under the sand and bake in the sun.

Fortunately for these crabs, we had animal activists Taylor and Courtney on the case! And a majority of the crabs were still alive! With the traps clipped and buried in the sand, the crabs must have surely been starving, surviving only when the tide came back in. So we started digging. Even Penny helped! It was hard work, but those girls dug for hours. "Hmmm....we need some water to pour in here to rinse the sand away. Jenny, can we use your beer bottle? Oh wait, we don't know if these crabs are 21!" Oh, precious Courtney.

We managed to save many blue crabs and stone crabs, releasing them into the water for another shot at life. It felt good. And it made me realize that if Taylor was serious about being a vegetarian, then I needed to do what I could to teach her how to do it the right way.

My first attempt? Black Bean Burgers! At first we looked in the frozen food section of the grocery store, comparing and contrasting the veggie burger section. First of all, the sodium content in many brands is as bad as the "bad" processed food. Couple that with preservatives and an exorbitant price tag, and I'm done with that option. So homemade it is! And I must say, I didn't miss the meat in my meal that night at all.

What I found is that with a very basic (and inexpensive!) base recipe, you can adapt your black bean burgers to your taste and mood. For flavor, anything goes! I flavored these with a somewhat traditional "barbecue sauce" made with ketchup, mustard, honey, Worcestershire sauce and garlic powder. Yum! If you're in the mood for Asian food, season them with soy sauce, garlic, ginger and Sriracha. That's next on my list, because it sounds amazing. If you're in a hurry, a few tablespoons of bottled salsa will do the trick -- and don't forget the guacamole to top it off! Like I said, anything goes. Play with what you like and let me know what you come up with!

Now, here's the basic recipe:

Black Bean Burgers
Serves 4-6

2 cans black beans (14.5 ounces each), drained and rinsed
1/2 cup breadcrumbs (using whole wheat earns you bonus points!) 1/2 cup wheat bran
2 eggs

That's it! Roughly mash the beans with the back of a fork or potato masher, incorporate the rest of the ingredients and the flavorings of your choice! Grill over medium heat for about 20 minutes, flipping halfway through and misting with olive oil or butter spray so they don't dry out or burn.

Serve them with some Svelte Macaroni & Cheese, Unfried Green Tomatoes, Roasted Spinach with Truffle Oil & Sea Salt, or The Svelte Gourmet Signature Salad. Voila! You'll get plenty of protein and fiber from the burgers, but you won't be asking "where's the beef?!"

I'm inspired now. Dozens of crabs lived to see another day. And I'm going to break out of my comfort zone a little bit and try more meatless main dishes. Stay tuned!

The Svelte Gourmet: A Month of Main Courses cookbook is available at www.thesveltegourmet.com/products.html. Enjoy!

Unfried Green Tomatoes!

2010-05-12T19:25:00.017-04:00

"It's good, but it's NOT fried chicken." Oh, what does he know?! I don't know how to deep fry, and besides, real fried chicken can't taste THAT much better than crispy "oven fried" boneless skinless chicken breast. Right?

I never thought I'd marry a Southerner, let alone move to the Deep South! Never say never. I did it, and I'm so glad. I've never been happier. An especially noteworthy day in my assimilation to Charleston was the very first day I got here -- the very first day I had actual fried chicken. And not fast food, either. OH. MY. GOSH. Keith was right. My oven fried version tasted good, but it WASN'T fried chicken. I think I had fried chicken every day that first summer. And somehow, I didn't gain much weight. I didn't lose any, but I didn't gain that much, either. I think it was a glorious act of God.

Anyone who's known me for any length of time knows that fresh summer tomatoes are my most favorite food (now next to real fried chicken!). So imagine my surprise when fried green tomatoes started popping up on the menus of virtually every restaurant we went to. Green? And fried? Why would anyone ruin the potential of a perfectly good tomato like that? What is the fascination here? You can't do better than the flavor of a ripe red 'mater! You just can't.

Of course I had to try them. Well. Now this is something else entirely! Tangy on the inside, crispy and salty on the outside. And in today's world of food fusion, your classic Southern specialty takes on whatever role you give it, making it ubiquitous appetizer fare. Italian served with marinara sauce. Straight out of New Orleans with a tangy remoulade. Even accompanied by bacon and lettuce for a truly amazing twist on the BLT. They're even good naked!

OK, so now I have two new loves. Fried chicken and fried green tomatoes. Neither even remotely svelte. What's a newly Southern girl to do?! Reinvent, of course!

The true test? Keith. And he says my "Unfried Green Tomatoes" taste better than the ones we get in restaurants. And they're baked! I prefer these without sauce, but anything goes. The sauce on the ones pictured here was a puree of random ingredients I had in the fridge -- onions, apricot preserves, Sriracha, lime juice, and what else? Tomatoes! Red ones for the sauce. It was tasty, but I still preferred them naked. Give it a shot and let me know what you think!

Unfried Green Tomatoes
Serves 4

2 large green tomatoes
1 egg
1 cup Parmesan cheese (shredded, NOT grated)
1 cup panko breadcrumbs
1/4 tsp salt
1/4 tsp black pepper
Pinch cayenne pepper
Olive oil or cooking spray

Preheat oven to 400 degrees. Mist a baking sheet with olive oil or cooking spray. Slice tomatoes between 1/8 and 1/4 inch thick. Beat egg. Combine Parmesan cheese, panko and spices. Dip each tomato slice in the egg, then into the breading mixture, pressing to coat both sides. Place breaded slices in a single layer on the baking sheet. Mist tops with olive oil or cooking spray and bake for 30 minutes or until golden brown and crispy. No need to flip them.

So now I'm torn. Pick the unripe tomatoes to make this recipe, or let them ripen into their full, red deliciousness? Urg. Anyway, y'all let me know what you think!

P.S. I'm still working on the chicken. Stay tuned!

For more "magic" recipes, The Svelte Gourmet: A Month of Main Courses cookbook is available at www.thesveltegourmet.com/products.html.

It's summer and I'm roasting!

2010-05-06T18:46:00.012-04:00

Literally. Roasting isn't just for winter Sunday dinners anymore! I think roasting is about the easiest -- and tastiest! -- way to enjoy foods from any season.

This month, I've been focusing on roasting vegetables. I've put everything in that oven, from your standard fare (root veggies, Brussels sprouts, etc.) to the strange and unthinkable (radishes and even spinach -- check out the recipe below!). Roasting tends to bring out a vegetable's sweetness, so it's especially good for those that tend to be a bit bitter. Roasted Brussels sprouts drizzled with just a touch of browned butter, sea salt and chopped pecans makes an amazingly simple and light side dish that will impress your dinner guests -- even if you serve it with some summery grilled chicken! Roasting cauliflower is my favorite way to prepare it, and it couldn't be easier. One of my best new discoveries is roasted cabbage. If you haven't tried it, you must...TONIGHT. Simply cut cabbage into wedges (aim for about 8 wedges from a whole head), mist with olive oil or spray butter, sprinkle with salt, and roast at 400 degrees for about 30 minutes, flipping the wedges over halfway through cooking. They'll start to brown, but that's the best part!

In fact, roasting just about any vegetable is just that simple. Mist or lightly toss with just a touch of oil and sprinkle with salt/pepper/garlic powder/anything that fits the flavor profile of your dinner (Indian flavors, Asian flavors, Spanish flavors...you get the idea). Heartier veggies like carrots and other root vegetables should roast for about 30-45 minutes at about 400 degrees. I do cabbage and Brussels sprouts at this temperature, too, but I cut the cooking time to 20-30 minutes. If you want to be brave and try a more fragile veggie like the recipe below, I would suggest 300 degrees for 15-20 minutes. You have to play with your food (ha ha!) and see what works for you!

So last week I got adventurous and tried to create some healthy snacking options to satisfy my salty/crunchy cravings. Obviously, potato chips and pretzels don't fit into The Svelte Gourmet basics. I tried a bunch of things -- "chips" made of very thin slices of carrots, radishes and even eggplant. They were tasty, but the "Spinach Chips" experiment really knocked my socks off.

Roasting spinach?! Was I crazy?! Evidently not -- I can't tell you how to package and store these, as not one of the batches I made was around long enough to put away. Even the kids gobbled them up! As you know, I always have a bag of spinach on hand for The Svelte Gourmet Signature Salad we eat nightly. So I decided to throw some on a baking sheet to see what would happen. I opted to mist them with white truffle oil for a bit of indulgence -- WOW, was that worth it! The truffle flavor hits you almost as an afterthought..."hmmm....did I just have truffles? I think I did!" SO good. You can buy truffle oil in most high end grocery stores and specialty food or kitchen stores. Starting at around $15/bottle, it's a far cry from the $900/pound truffle itself! Yikes! And a little goes a LONG way. Oh, and these "Spinach Chips" would also make a tasty and very impressive garnish for your next dinner party! The paper-thin crisps almost melt in your mouth and the flavor is amazing.

Spinach Chips

Spinach leaves
White truffle oil
Sea salt

Toss spinach leaves with a few drops/sprays of white truffle oil. Arrange in a single layer on a baking sheet (they won't lay flat) and sprinkle with sea salt. Roast at 300 for about 15 minutes. Within minutes, the spinach leaves will wilt and flatten to the pan, but that's ok. When you take them out, gently remove them from the pan before they cool and become too crispy and fragile. Bon appetit!

The Svelte Gourmet: A Month of Main Courses cookbook is available at www.thesveltegourmet.com/products.html. Enjoy!

Recipe Makeover #2 - Baked Eggplant Parmesan!

2010-04-28T10:41:00.021-04:00

Truth be told, I've never liked eggplant. Except once, when my friend Jaclyn made eggplant Parmesan. WOW. In my experience adding eggplant to recipes, it was always spongy and rubbery. But in her eggplant Parmesan, it was fried and crispy, and almost melted in your mouth. YUM.

I was reminded of this delightful culinary experience when our mutual friend Kerry told me she was making this dish. She asked me if I had any tips or tricks, and I couldn't lie. I'd never made eggplant Parmesan. Why? Because I don't fry. And for this dish to be good, the eggplant slices had to be breaded and fried. Right?

I told Kerry about the recipe makeover challenge, and she suggested I tackle eggplant Parmesan. Urg. Never one to back down from a challenge, I agreed. But I don't like eggplant! And really, "oven fried" only goes so far. I've tried adding eggplant to some of my recipes, and we always end up picking it out and eating around it. So this ought to be fun, right?

OK, I've seen lots and lots of recipes for eggplant Parmesan done without the frying. Most simply bread the eggplant slices and bake them. But I've tried this during my eggplant experimentation, and I never liked it. It doesn't taste good to me -- just something I would try to hide in the food with sauces and spices, not showcase. Boring and bland. So what else can I try?

There's also another big challenge with these traditional dishes based on -- and named after! -- cheese. Cheese is fantastic and probably my most favorite thing (in any variety), but the calories really add up. About 100 per ounce. And this dish, which I'm choosing to do in layers, will have not only Parmesan, but also mozzarella. Hmmm....so how do I get a big cheese flavor without using a lot of cheese?

Encrusting! One of my most popular recipes is the Parmesan Crusted Chicken with Olive Tapenade from the cover of my cookbook. It uses very little cheese, but has such an amazing cheese flavor! So I opted to try this technique with my eggplant slices and see how they turned out.

This time, I skipped the pan browning step and went right for the oven. Each eggplant slice is dipped in beaten egg, then into a mixture of shredded Parmesan, panko bread crumbs, and a bit of seasoning. They're placed in a single layer on a baking sheet, then baked until they turn a nice, crispy golden brown.

Wow. These eggplant slices were crispy on the outside and soft on the inside. They had a lovely Parmesan flavor. I finally like eggplant! The kitchen smelled amazing and I had to resist the temptation to eat these as a snack (hmmm...future appetizer recipe? I think so!). They were so good that I didn't want to completely cover them with a heavy sauce, so I kept the flavors in the sauce really fresh and light. The end result was a fantastic, cheesy, crispy, gooey eggplant Parmesan that, I think, rivals even the fried varieties.

So is it light? Is it ever! This recipe serves 6 if you're regular eaters (or have other courses, whole wheat bread, or a salad), or 4 if you have big appetites (like us). The entire recipe only has 1320 calories, so that's 220 each for 6 servings or 330 each for 4 servings. Either way, still REALLY light, easily fitting into a reduced calorie diet. And other bonus? It's also vegetarian!

So here you go, challenge met. Recipe Makeover #2 - Baked Eggplant Parmesan!

Baked Eggplant Parmesan

Serves 4 to 6

For the eggplant:

1 medium eggplant, sliced crosswise into 1/8 inch slices (I used a mandolin slicer)

Salt

1 egg, beaten

1/2 cup panko bread crumbs

3/4 cup shredded Parmesan cheese

1/4 tsp garlic powder

1/4 tsp dried oregano

olive oil for misting

Line a large colander with the eggplant slices and sprinkle with salt. Let them sit for about an hour. The salt will help to drain excess water from the slices. Pat them dry.

Preheat oven to 400 degrees. Mist 2 baking sheets with olive oil. Mix the Parmesan, panko, garlic powder and oregano in a shallow dish. Dip each slice into the beaten egg, then dip into the cheese mixture, pressing to coat. Place the slices in a single layer on the baking sheets. Mist the tops with olive oil and bake for about 40 minutes or until golden brown. Rotate the sheets halfway through baking if one is browning more quickly than the other.

For the sauce:

1/2 tsp olive oil

1 tsp minced garlic

1 28-ounce can petite diced tomatoes (undrained)

1/2 tsp dried oregano

1/4 tsp crushed red pepper flakes

1/4 tsp salt

6 fresh basil leaves, roughly chopped or torn

In a medium saucepan, heat oil. Reduce heat to medium and saute garlic for two minutes, or until it starts to be fragrant. Add diced tomatoes with juice, oregano, crushed red pepper and salt. Simmer, stirring, for about 5 minutes. Remove from heat. Just before assembly, stir in chopped basil leaves.

For the casserole:

1/4 cup shredded Parmesan

3/4 cup shredded mozzarella (part-skim)

Sauce

Baked eggplant slices

Reduce oven temperature to 350 degrees. Mix the Parmesan with the mozzarella. Add a spoonful of sauce to the bottom of a casserole dish, spreading to coat. Layer with some of the eggplant, followed by a sprinkle of cheese, then more spoonfuls of sauce. Resist the urge to completely cover with sauce, as we want the eggplant to stay crispy. Repeat until the eggplant slices are gone, finishing with sauce and cheese on top. For reference, I got 2 layers of eggplant out of mine in a medium-sized oblong casserole dish. Bake covered for 20 minutes, then remove lid and bake for another 10 minutes or until cheese is bubbly.

I truly hope you enjoy this recipe! Please let me know what you think, what you added, what you took out, etc. Of one thing I'm certain -- you won't miss the grease!

For more svelte recipes, The Svelte Gourmet: A Month of Main Courses cookbook is available at www.thesveltegourmet.com/products.html.

Any other recipe challenges for me? I'm on a mission!

Hot Dog Chicken...and I mean that in a good way!

2010-04-26T11:06:00.013-04:00

I love coming up with new recipes to feed my family -- and I love blogging about them, photographing them, and sharing them with you. Nothing gives me a sense of satisfaction like making one of our standard lean proteins into something new, different and interesting. That's the feeling I got when I made and blogged about Island Grilled Chicken with Pineapple Salsa a couple months ago. Ahh, what a refreshing summer flavor -- and healthy!

That night, Courtney ate hers (the whole thing!!!), but without the salsa. And of course she didn't hesitate to share her two cents about the meal.

Courtney: "This is SOOO good. It tastes like hot dogs."
Me: "Uh...(stammer)....wha....(gasp)...HOT DOGS?!?!"

I think my heart skipped a beat, and not in an "excitement" kind of way. HOT DOGS?! I mean, seriously, I'm aspiring to make "gourmet" food healthy. Hot dogs are the polar opposite of gourmet. Right?! But it sort of did taste like a hot dog without the salsa.

So for the next month, I smiled and nodded absently when Courtney asked for "Hot Dog Chicken." Of course she didn't mean it as an insult. She really loved it and wanted me to make it again. Hot dogs. Ahhh! Not really what an aspiring foodie wants her food to be compared to.

Then last week, PBS aired Food, Inc. I admit, I haven't been all that focused on organic food, sustainable agriculture, etc. I've focused my time and energy on cutting calories and fat and focusing on lean proteins, whole grains and lots of veggies. It didn't really matter to me where it all came from. But Food, Inc. really shed some light on things. Wow. So I'm paying a lot more attention now. Not only for the health of our planet, but for the health of my family!

I've always known that processed food is bad for us. Day-glow "cheeze" powder can't be natural. And the salt! Needless to say, it's a constant battle with the kids.

Courtney: "Can you PLEASE be 'Vacation Poopsie' again this weekend?!" (Keith affectionately calls me Poopsie, and now, so do the kids...I can't believe I just told you that. "Vacation Poopsie" was the person who ate everything in sight and let the kids go a little crazy with the junk food for a week.)
Me: "No, 'Vacation Poopsie' is only for vacations. You've got regular Jenny back now. And Jenny wants to feed you wholesome food that fuels your bodies." (All of a sudden, I'm referring to myself in the third person.)
Courtney: "But I'm known for my junk food! I have a reputation to mutate!" (We're embracing her growing vocabulary. SO CUTE.) "Can you PLEASE make Hot Dog Chicken?!"

OK, hold on. What did she just say? She thinks my chicken recipe is junk food. And it tastes like hot dogs, which are the ultimate junk food. We've all heard about what goes into a hot dog, so I won't go into detail. But I'm over being offended about the comparison. In fact, I may be a genius! And so what if hot dogs aren't gourmet? The point isn't to be a food snob, anyway! And I'll admit, I do like a hot dog every now and then. Who doesn't?

So Hot Dog Chicken it is! Served with a side of Cheesy Roasted Cauliflower (recipe forthcoming) that Keith says tastes sort of like French fries. Taylor agreed. Um....either I have food makeover super powers or I've effectively brainwashed all of them. Either way...

I did some Googling, and found out that the main two spices listed in the typical hot dog's flavor profile are coriander and garlic. OK! So now I know why my Island Grilled Chicken tastes like hot dogs. I'll be keeping that in mind the next time I read a recipe showcasing those ingredients! However, if you have a picky eater, a ball park junkie, or just love hot dogs, I encourage you to try this recipe. It's really fast, really easy, and REALLY healthy. And now, every time Courtney craves a hot dog, I can feel good about it. Enjoy!

Hot Dog Chicken Marinade

1/4 cup rice vinegar
1 tbsp ground coriander
1/4 tsp garlic powder
1 tsp salt
1/2 tsp crushed red pepper flakes

Mix all ingredients and marinate boneless, skinless chicken breasts in mixture for at least 2 hours. Discard marinade and grill chicken until a meat thermometer registers 165 degrees.

And that's that. I want to feel good about what my family is eating, and with each new svelte recipe, it gets easier and easier. They're starting to trust me more, and Taylor even said that she was craving healthy food this weekend and looking forward to my cooking! And I guess my chicken tasted like a hot dog this time, but I'm over it. At least it's adding some variety to the ho-hum chicken breast and Courtney's eating! Enjoy!

For more svelte recipes, order The Svelte Gourmet: A Month of Main Courses cookbook at www.thesveltegourmet.com/products.html.

Foraging for nettles...and other Earth Day challenges!

2010-04-20T18:01:00.021-04:00

I used to just love to cook. Then I learned to love to cook healthfully. Now, as we celebrate Earth Day, I'm trying to learn to cook more responsibly -- both for the Earth, and the health of my family! I have a long way to go and a lot to learn, but I've picked up a few ideas this week that I want to share with you. Please feel free to share your thoughts on how we can all be a little bit greener in the kitchen!

This past Saturday, I had the pleasure of doing two cooking demonstrations at Charleston County's Earth Day Festival. I showed a very health-minded audience how to make TSG Creamy Broccoli Soup and TSG Chicken and Snow Pea Salad with Yogurt and Tarragon (recipe in the cookbook!). What shocked me the most was the difference in eating habits and palates between the attendees at the festival and those I encounter in my every day life. Let's just put it this way -- I had children asking me for seconds and thirds of broccoli soup and discussing the flavor of tarragon. It was thrilling!

Now, as I said, I have a lot to learn. In my quest to use and eat whole foods, whole grains and ingredients that pack a nutritional punch, I'm now putting a lot more stake in sustainable agriculture. Not only is it better for the environment, the food is so much healthier for us! And while cost is a concern for many, especially in this rough economy, the good news is that the prices seem to be coming down as sustainable and organic food become more ubiquitous.

Now that spring is upon us and summer is just around the corner, it's so much easier to be a "locavore." Eating locally in Charleston isn't too hard this time of year, with home gardens sprouting, farmers markets buzzing and the ocean's bounty right here. I want to eat more fruits and vegetables, so I've been experimenting with some new recipes that will come your way shortly! It's also a great time to stop eating the processed foods from your freezer section -- for good! What I've learned recently about processed food, what's in it, what's not in it, and what it's doing to us and to the environment is enough to make me want to avoid it altogether.

I'm also going to try to reduce my footprint in the ways that I cook, too. I've always known that raw food retains more nutrients than cooked food, and I happen to love raw veggies. So that's one way to reduce the energy I use in the kitchen -- don't cook! I'm also going to start using the toaster oven when I cook for just Keith and me. In my house, the ovens run overtime, so hopefully this plan will cut down on the energy I use -- and save me some money on my electric bill!

Cut down on "disposables." Use the money I save on my power bill to buy more sustainable food. Eat from my garden and the gardens of local farmers. So what else can I do?

Now here's where I draw the line...

Foraging for nettles. Specifically, stinging nettles.

Over the past couple weeks, I've become obsessed with two great food sites -- TasteSpotting.com and FoodGawker.com. Really, these are foodie sites that are more interested in the photographs than the food itself. Food as art. So I've started cooking during the day so I can photograph my food in natural light, playing with my photo editing programs, and really getting my creative juices flowing to turn my food into art! And it worked! I've had five food photos published on the sites, driving hundreds of new readers to the blog. Hooray! Welcome, new readers!

But in the meantime, I've discovered that there are food bloggers of all kinds out there -- including those who forage for food. And it seems that you can cook and eat stinging nettles! Who knew?! Now, correct me if I'm wrong, but isn't this the plant that I used to avoid as a kid because it stings you when you touch it? I think we used to call it "burn hazel" growing up, and I recently introduced it to Keith and the kids during our hike in Pennsylvania. Ouch! And people are eating this! You have to wear gloves when picking it, but apparently it's great when boiled -- and makes a really pretty picture! Amazing.

Foraging is one of those things that I just won't do. Not because there's anything wrong with it, but because I'm certain that I'll poison us. At the Fox residence, foraging in the woods is in the "do not try this at home" category. So I'll leave foraging to the more adventurous foodies! In the meantime, I'm going to be more mindful of the effect that food has on not only my family, but also the environment. Any suggestions? Happy Earth Day!

The Svelte Gourmet: A Month of Main Courses cookbook is available at www.thesveltegourmet.com/products.html. Enjoy!

The Svelte Gourmet is expanding...and not in a good way!

2010-04-12T12:38:00.015-04:00

I'm back from vacation! And I feel awful. Really, really awful. Don't get me wrong, my trip with Keith and the kids was fantastic -- we left Charleston for a week-long roadtrip to stay with my parents in beautiful Lancaster, Pennsylvania. We did day trips from there, visiting Washington DC, New York City and Williamsburg, hitting up Hersheypark, showing the kids Amish country and hiking my old camping spot. We really had a wonderful time, we got a ton of exercise, and we feel truly refreshed. We shook off the winter cobwebs (it was an unseasonably warm 90 degrees in Pennsylvania!) and we're ready for spring. So why do I feel so terrible?

Well, I figured that just for a week, I could give everyone a break from The Svelte Gourmet kitchen. I admit, I have a tendency to get a little preachy! But this was vacation. No restrictions! My mom has the same svelte mentality that I do, but unfortunately, we only ate a couple meals at home. So theme park food plus roadtrip stops plus drive-thrus plus Easter candy plus nary a chicken breast equals what? Lethargic, puffy and miserable! I feel like I did my own "supersize me" experiment. I did a quick mental recap of our diet last week, and I realized that we ate mostly high fat meats (if you can call a hot dog meat!), fried madness (more than one funnel cake...seriously?!), and an unreal amount of sodium. And virtually no fiber at all!

Has this happened to you on vacation? Or worse, does this resemble your everyday diet? Here's how to get back on track or kickstart your summer-ready fitness plan:

1. Back to basics! Lean proteins, lots of veggies and whole grains. And a TON of water. The Svelte Gourmet basics!

2. Lay off the salt. As you know, too much salt makes me puffy, and isn't good for me internally, either. And the amount in processed foods is sickening. So no more fast food or popcorn for me!

3. Fiber, fiber and more fiber. Fiber is something I've been wanting to cover for a while now, and this seems like the perfect time to do it! Dietary fiber has so many health benefits, and is absolutely imperative to keep things...uhhh..."moving." But we all know that, right? What you may not know, however, is that dietary fiber has some amazing health benefits and may actually help you lose weight!

How? Well, there are two kinds of fiber -- insoluble and soluble. Insoluble doesn't dissolve in water and is really what helps keep things moving. It also comes with the added benefit of making you feel fuller, longer. Soluble fiber does dissolve in water, and forms a gel-like material that, according to our friends at the Mayo Clinic, can help lower blood cholesterol and glucose levels! Foods that are high in fiber also tend to be less dense, meaning they have fewer calories in the same volume of food (as, say, proteins and fats).

Now I'm not suggesting you go buy a canister of fiber powder to add to your food. Yuck. Both soluble and insoluble fiber can be found in many of The Svelte Gourmet basics -- whole grains, fruit, veggies and legumes. If you can, keep the skin on your fruit and veggies, as that's where a lot of the fiber is!

So how much do we need? The Mayo Clinic suggests:
- Women - 25 grams per day (under 50 years old); 21 grams per day (51 and older)
- Men - 38 grams per day (under 50 years old); 30 grams per day (51 and older)

Here are two high fiber recipes from The Svelte Gourmet to get you started. Yay fiber!

Raisin Honey Bran Muffins
Creamy Broccoli Soup

The Svelte Gourmet: A Month of Main Courses cookbook is available at www.thesveltegourmet.com/products.html.

Enjoy and thanks for reading! It's great to be back!

Sweets get svelte!

2010-04-01T14:35:00.014-04:00

Often, one of the first things to get axed when you're trying to lose weight is dessert. Most typical desserts are loaded with sugar, calories and fat. A modest piece of cheesecake comes in around 500 calories at the least! That's enough to sabotage any attempt at cutting calories and fat. And of course when I try to give something up for the sake of watching my weight, it's always what I crave the most. Sound familiar?

Don't despair! Quick, easy, and impressive enough for a dinner party, these svelte desserts will satisfy your sweet tooth without the guilt. Even better, I bet you have most of the ingredients in your house already! We're just going to re-purpose them.

1. Grilled fruit. I know it doesn't sound all that exciting, but wait until you try it! I find that peaches or nectarines, pears (not overly ripe) and pineapple work wonderfully for this. You could certainly grill your fruit on an outdoor grill, but I like to use something that catches the wonderful juices that are released from the fruit. A ridged grill pan on the stove top or even the bottom plate of my panini press are great. Simply heat the grill pan and place slices of fruit around the pan. In a couple minutes, the natural sugars in the fruit will be released and start to caramelize, leaving gorgeous grill marks on each slice. You should only have to flip them once. This process turns ordinary fruit into a sweet, gourmet treat. The grilled fruit is great by itself, or served over vanilla lowfat frozen yogurt. Use the released juice to drizzle over the top. Delicious, fancy and svelte!

2. The Svelte Gourmet Parfait. I'm calling this a parfait because the word means "perfect" -- and to me, this dessert is! It takes a bit of planning, since the bananas need to be frozen, but it is so simple, beautiful and yummy. First, slice one banana. Lay the slices in a single layer on a piece of waxed paper and freeze them for several hours or several days. The ones I used had been in the freezer for weeks, and they were great -- so if you have bananas in the house now (especially ones that are ripening too quickly), slice them up and throw them in the freezer for future use! After they're frozen, you can transfer them to a freezer bag for easier storage.

This recipe serves 2. Once the banana is frozen, simply puree it in a blender with 2 tablespoons of dark chocolate chips (or chunks of a bar) and 1/2 cup skim milk. Serve immediately. The result is a rich, thick, delicious parfait with less than 150 calories per serving! For a twist, add 1 tablespoon of peanut butter (only about 45 calories more per serving). Enjoy!

3. Honey yogurt. As you know, I use a lot of plain yogurt in my recipes. It's a great substitute for mayonnaise and sour cream. However, it can also be a sweet treat -- and without the artificial sweeteners of the store-bought low cal varieties! Drizzle plain yogurt with a couple teaspoons of honey, and add some fresh berries if you like. Yum! Even better, make your own yogurt! I've used the method described in Vintage Savoir Faire, and it works wonderfully. Try it!

4. Dessert panini! This will work with a variety of fillings, but one of my favorites is a twist on peanut butter and jelly. Simply spread a small amount of peanut butter on thin slices of whole wheat bread, layer it with slices of fresh strawberries, mist the outsides of each sandwich with cooking spray, and grill on the panini press. When it's done, sprinkle the top with a little powdered sugar to make it even prettier. Grilling the sandwich will turn your ho-hum PB&J into a sweet, gooey masterpiece. Substitute Nutella (chocolate hazelnut spread) for peanut butter for something different. Just remember, go easy on either the peanut butter or Nutella -- you only need a teaspoon! Fantastic!

5. Baked apples with oat crisp. This dessert will totally satisfy your craving for apple pie or apple crisp, without the guilt! Stay tuned for the recipe in a future blog entry...

6. Frozen grapes. If I've said it once, I've said it a thousand times. Freeze some grapes! Just take them off the stems, put them in freezer bags, and throw them in the freezer overnight or up to several weeks. A cup of frozen grapes only has about 65 calories, will satisfy your sweet tooth, and takes a long time to eat...trust me, eating these fast will only result in a major ice cream headache!

I hope I've given you some new ideas for svelte desserts that won't sabotage your diet. What tricks do you have for healthy sweet treats? Please share with us!

The Svelte Gourmet: A Month of Main Courses cookbook is available at www.thesveltegourmet.com/products.html. Enjoy!

"Mary, Mary, quite contrary..."

2010-03-29T13:53:00.028-04:00

"Mary, Mary, quite contrary, how does your garden grow?" A lot better than mine! (Mary being my mother...)

What's the opposite of green? Because that's what color my thumb is. You'd think gardening would go hand-in-hand with cooking, but unfortunately, my mom didn't pass her green thumb onto me. My parents have a beautiful yard with gorgeous blooms virtually every month of the year, but the summer vegetable garden is my favorite. I don't think there is anything else in the world like that first bite of summer tomato from my parents' garden. I don't even waste time with a fork, I just bite right in. YUM. I eat so many that my stomach hurts and I break out into a rash, but I don't care. They always were, and still are, my favorite food. No cooking required!

Unfortunately, my tomato-growing experience has been less than fruitful (pun intended!). I was relegated to container gardens for most of my adulthood (apartments in Washington, DC don't usually come with a garden plot!). My container plants always yielded a few red beauties, but I would eat them right there on the porch as they ripened. So really not much use in the kitchen -- or for anyone else! Then there was the year I tried those tomato planters that hang upside-down. I planted Better Boys and Early Girls...and I got beautiful, red, juicy tomatoes that were the size of large peas. Arg!

My mom claims it took her years to get it right, but I'm sort of (really) impatient. Last summer, we were just finishing the new house, and Keith built me a garden for my herbs. This year, though, is the year for veggies! And it couldn't come at a better time, when I get to chronicle my experiences for you -- if nothing else, it will keep me diligent about the weeding and feeding. I hope.

This weekend I planted. The weather was gorgeous and the sun was shining. My garden still has some stoic survivors from last year -- fragrant rosemary, which was fantastic with pork last night, and enough mint for me to open a mojito bar. That stuff is coming up everywhere, and it smells really good. Especially since Keith weed-whacked a bunch of it and there's now chopped mint all over the place. No worries, though, it's really resilient!

This year, I added basil and oregano on the herb side and peas and Roma green beans on the veggie side (and of course I saved room for some tomato plants!). Cooking with bright, bold fresh herbs are a great way to keep your meals full of flavor, without adding fat. Yum! I'm also looking forward to the peas (I love eating them right out of the pods), and steamed beans with a drizzle of olive oil and some garlic, salt and pepper are amazing. I can't wait! Fresh veggies are one of the best ways to stay svelte -- arm yourself with a bag of fresh peas in the pods to snack on, and you're good to go! And my favorite way to eat green beans is raw. Try it, I promise I'm not crazy. They are SO good.

So here's the current picture of my garden. You can see the rosemary, and that giant bundle of sticks is last year's basil bush. I think I'll trim it down to the base, and maybe it will grow back...thoughts? Anyway, I hope to have beautiful "during" and "after" pictures to show you -- along with recipes! What are you planting this year? Anything you love to grow, but need a great recipe for? Most importantly, any tips for those of us without green thumbs?!

Maybe someday I'll have a giant garden with a lot of variety, but for now, I thought I'd start small and see what happens...farmers' markets, stand by!

Thanks for reading!

The Svelte Gourmet: A Month of Main Courses cookbook is available at www.thesveltegourmet.com/products.html. Enjoy!

"Eat Better, Weigh Less: 7 Questions With The Svelte Gourmet"

2010-03-24T16:00:00.014-04:00

This week, I had the privilege of being interviewed by John McGran, editor of Diet-to-Go, about my thoughts on a healthy lifestyle. Below is the story! Enjoy!

Submitted by John McGran on March 24, 2010 - 11:08am

Diet-to-Go is rolling out a new feature -- "7 Questions with..." -- and this week's premier guest is The Svelte Gourmet, a.k.a. Jenny Fox from Charleston, South Carolina.

The Svelte Gourmet caught my attention while I was compiling our weekly Diet Blog Carnival round-up of interesting and educational Internet features. Jenny's columns consistently appeared in our "best of" round-up so I decided to extend an offer for her to appear in this inaugural question-and-answer series.

"7 Questions with..." will feature top names in the fields of food, diet, nutrition, fitness and motivation, so be sure to come back regularly.. and to tell your health-minded friends about the new and improved Diet-to-Go blog.

Back to matters at hand -- The Svelte Gourmet (that's Jenny pictured at right). I chose to interview Jenny because I was intrigued by her approach as "your personal trainer in the kitchen."
While Diet-to-Go will serve you delicious, perfectly portioned meals to help you get healthier and lose weight, the Svelte Gourmet can teach you to cook healthy meals once you reach your goal weight.

7 Questions with The Svelte Gourmet

DTG: The Svelte Gourmet is your "personal trainer in the kitchen" -- what does that mean and why do I need a personal trainer in my kitchen?

SG: The Svelte Gourmet's mission is to help people understand what they should be eating for optimal health, both inside and out, and how to make it taste great! Through my "personal training" lessons, The Svelte Gourmet: A Month of Main Courses cookbook, and my blog, I show people how to turn healthy ingredients into culinary masterpieces.

Weight loss is a multi-billion dollar industry, and with good reason. Millions of people are overweight and facing obesity-related health problems. It’s not just about looking good in a bathing suit. It’s about managing heart health, blood pressure, cholesterol, diabetes and a host of other weight-related diseases.

One doesn’t have to look very far to find the next diet gimmick that promises to help you shed those pounds. However, in order to lose weight and keep it off, it takes a lifestyle change – eating right and exercising, not just for a week or a month, but forever.

Sounds daunting, I know, but it doesn't have to be. As your “personal trainer in the kitchen," I teach you lifestyle lessons that will help you and your families lose the weight and keep it off.

DTG: What fuels your passion for eating healthy and for educating others to do the same?

SG: Like millions of people, I tried diet after diet, only to lose weight and gain it back. I knew that I had to make a change for good, but I thought that meant that I would have to give up my favorites – pizza, burgers and sweets. What I realized is that it is possible to still have these things in my life, regularly!

I love to cook and experiment, so I've found ways to take the fat and calories out, and keep the flavor. In fact, many have said that my recipes actually taste better than the more fattening foods they were used to!

I've put together the collection of recipes that helped me to lose weight and keep it off. I've taken the guesswork out of it – my recipes are simple, fast and use ingredients you can find at any grocery store.

Even better, you and your families and dinner guests get to enjoy tasty meals night after night, often without even realizing that they're healthy!

Once I realized that a lifestyle change was simple, it became my mission to show others how to make the change in their lives.

DTG: Why do you think there are so many overweight and out-of-shape Americans?

SG: There are many reasons, but I think two of the biggest are convenience and the "bigger is better" mentality.

Our society is so focused on convenience that our entire lives can be managed from the computer. We don't have to leave the office chair to work, shop, socialize or even order food. And the portions of food to which we've become accustomed are enormous – often 4-5 times the amount we should be eating for a meal.

Our food comes ready to eat and handed to us through the car window "super sized." Our bodies have gotten used to a sedentary, convenient, all-you-can eat lifestyle. And we’re getting bigger and bigger.

DTG: Changing bad habits and starting a healthy lifestyle can be a daunting task. What are three simple steps I can make today to improve my health and my weight?

SG: First, get moving! You don’t need a gym membership or a house full of fancy exercise machines. Take a walk, ride your bike, chase the dog or the kids… just get out of the chair!

Second, start cooking! The first step is recognizing that it doesn’t take hours to make healthy food from scratch. In fact, it can often be faster than thawing and heating a frozen, processed dinner or ordering a pizza. I can get you started with delicious recipes that are fast, easy AND healthy.

Third, set small, attainable goals! Start with a commitment to yourself for today. “I will make dinner tonight.” “I will walk around the block.” Once you see how easy it is to do those things once, you’ll realize how easy it is to also do them tomorrow, and the next day, and the day after that.

DTG: You say you are not a dietitian or nutritionist -- so why should I trust your tips and advice?

SG: For years, nutritionists, dietitians and trainers have been giving me the basic formula for eating more healthfully – lean proteins, whole grains, lots of vegetables, heart-healthy fats and proper portion sizes. I’ve taken this information and put it into easy to follow recipes that have been reviewed by health and fitness professionals.

DTG: How can a busy mom find the time to shop and cook healthy meals for herself and her family -- and how can she get her kids to eat more healthily?

SG: My recipes, tips and tricks are for the "every day" cook. They are designed to be fast and convenient, but still healthy and delicious. You won’t have to run all over town to specialty markets and health food stores, because my recipes use a clever mix of ingredients that you can find at most grocery stores.

Also, most of The Svelte Gourmet recipes come together in 30 minutes or less. Even I don’t like spending all day in the kitchen! I’ve also designed many of the recipes – like The Svelte Gourmet chili, lasagna and pizza -- to work well as leftovers.

It’s extremely easy to freeze leftovers or double a recipe so you can feed your family more than once with minimal effort.

Many of The Svelte Gourmet recipes are foods that kids love already – pizza, spaghetti, burgers and chicken. However, I’ve found that getting picky kids to eat more healthfully is a matter of involvement. When the kids help cook, they tend to eat more.

Cooking together provides great bonding time, it teaches the kids healthy eating habits early in life, and they take pride in the finished product. Your readers can find a lot of tips and tricks for getting kids to eat more healthfully at www.thesveltegourmet.com.

DTG: Finally Jenny, what are the 5 worst foods that the majority of us tend to have in our fridge/pantry -- and what should we replace them with?

SG: No. 1 is the "white foods" such as white bread, white flour, white rice and white pasta. These foods are often stripped of their fiber and nutrition and they break down quickly in your body, resulting in spikes to your blood sugar that leave you craving more. Replace with whole-grain products like whole wheat bread, brown or basmati rice, and whole grain pasta. Whole grain foods take your body longer to digest, meaning you’ll stay fuller longer without spikes to your blood sugar.

2. Mayonnaise or sour-cream-based foods. I’ve found that substituting plain yogurt for mayonnaise or sour cream in recipes affords you a lot of flavor with minimal calories and fat! Even full-fat yogurt has a fraction of the fat of mayonnaise. A cup of plain yogurt has around 150 calories, compared with 180 calories in only 2 tablespoons of mayonnaise! Try it in your dip or salad dressing recipes, or even in soups as a replacement for heavy cream.

3. Fatty proteins. Replace the ground beef with ground chicken or turkey breast. Instead of pork chops, try pork tenderloin. Instead of a ribeye, try a nice, lean sirloin. Replace the drumstick and wings with a juicy chicken breast (yes, it’s possible!). Lean proteins make a world of difference in your diet, and they can still be very flavorful with the right seasonings and cooking methods!

4. Bags of fried, processed snack foods. It’s a pretty safe assumption that anything with day-glow orange “cheese” powder isn’t good for you. Same goes for fried potato chips and butter-laden popcorn. Instead, try crunchy veggies with your new yogurt dip, air-popped popcorn with parmesan cheese and garlic, or fresh fruit salad with nuts.

5. Packaged baked goods. I know it’s easy to grab a box of iced cupcakes or store-bought cookies, but please don’t. I’m not saying you need to swear off baked goods forever, but when you do crave them, bake them yourself. You’ll savor them more, and they’ll taste a lot better! Consider healthy substitutions like whole grain flour, honey instead of sugar, and dark chocolate instead of milk chocolate.

Thanks to you Jenny for providing so much food for thought. We hope to see you back here in a future installment of "7 Questions with..."

Meanwhile, to get your regular fix of Jenny and to sample her yummy recipes, check out her website www.thesveltegourmet.com and grab a copy of her cookbook, "The Svelte Gourmet: A Month of Main Courses."

Is stress sabotaging your weight loss?

2010-03-17T17:07:00.019-04:00

Keith says I cross every bridge not before I come to it, but before it's even built. Really, I just think I'm a good problem solver -- and problem "avoider!" Not only do I have Plan A figured out, but also Plan B....and C, and D, and E. My head spins and these "what if" scenarios play out in my head over and over. OK, so maybe I am a bit....high strung.

And now I have one more thing to worry about -- it seems that stress can make (or keep) you fat. As if the other side effects of stress aren't enough! How does stress affect weight? Here are just a few theories.

First, medical experts point to cortisol as one possible culprit. Cortisol is a hormone produced by the adrenal cortex in response to stress. Apparently, your body's "fight or flight" response produces elevated levels of these adrenal cortical hormones. It refocuses your biochemical resources and energy on survival and inhibits digestion, suppresses your immune system and raises your blood sugar. Unfortunately, cortisol doesn't discriminate -- it is produced if you're being chased by a lion, or if you're stuck in traffic (the thought of being late is a very big stressor for me!). Chronically elevated cortisol levels cause your body to accumulate abdominal fat and make it very hard to lose weight. Lovely.

And that's not all. Lack of sleep is a surprising one -- if you're too stressed or too busy to sleep, listen to this! According to sleep researchers, your body produces hormones to suppress appetite and to increase appetite (can I get rid of that one?!). When you experience chronic sleep deprivation, your body makes more of the appetite increasing hormone and less of the suppressing one. URG...this is getting worse!

Next are the obvious ones. I think we all recognize that emotional eating, finding solace in comfort foods, and eating to fill a void can contribute to weight gain. I never thought I was an emotional eater, but I've realized that I'm an emotional baker! When I get stressed out, I turn to flour and sugar. I don't know what it is about baking that relaxes me, but my mind stops spinning and I can escape for a while. And even though I don't eat my culinary creations right away, they still manage to disappear. One glaring example is the batch of molasses cookies I baked Sunday night at midnight...that are now gone.

Unfortunately, I've figured out the hard way that stressing about stress doesn't fix it. Quite the contrary. So what can we do? Below are a few tips I've found for reducing stress:

Exercise! For me, nothing takes away the knot in my stomach like the gym. Unfortunately, when I'm stressed, my motivation sometimes disappears, too. But once I'm in the habit of going to the gym, I find that my stress levels are markedly lower. And in addition to helping lower stress, exercise also burns calories, so that's why it's my number one tip.

Get away! Even though a vacation would do the trick, I'm talking about taking little breaks from the stress -- physically or mentally. If work is causing you stress, eat lunch away from your desk. Take a walk. Take an hour for yourself. Write in a journal. Read a book. Call a friend. Anything that takes you away from the stressor for a little bit. Just stay away from the fridge!

Try yoga. I've heard that it works really well for some people -- I'm just not one of them! First of all, I'm not very "bendy." And my balance is terrible. So for me, yoga has just caused me more stress! And when the instructor says to "clear your mind," my racing brain just fills up. But I really want to master a relaxation technique like yoga or meditation, so I'm going to keep trying. Any tips for me?

Find a hobby. OK, so maybe cooking isn't the best example for weight loss -- even though mine is svelte! But what about knitting, golfing, fishing, or biking? Anything that makes you happy, relaxes you, and takes you away from the stress.

Take a bath. For some, there is nothing like a hot bath to calm your nerves. Pour in some soothing, aromatic bubble bath, turn on soft music, or simply close your eyes and pretend you're a million miles away. Let "Calgon take you away!"

Laugh! First of all, laughing is said to reduce cortisol. Yippee! It also increases "feel good" hormones like endorphins and boosts your immune system. Even better, laughing is a great abdominal and cardio workout! So find something -- anything -- to laugh at. Laugh at your spouse. Laugh at the kids. Laugh at the dog and cat. Laugh at a movie. And it's true what people say -- laughing is contagious.

I know many of you are like me. We have to work hard to find ways to reduce stress. And anything that makes losing weight harder just causes more stress. For those of you who are cool as cucumbers, then more power to you! Let us know what you do to keep your stress levels low. We could all use more suggestions!

Don't forget! I'll be hosting a cookbook signing on Thursday, March 18th (tomorrow!) at Silver Belles of Charleston boutique. If you're in Charleston, I would love to see you! Stop in, bring your friends and enjoy complimentary refreshments from The Svelte Gourmet! Visit www.thesveltegourmet.com/news.html for details.

If you're not local but still want a copy of the cookbook, The Svelte Gourmet: A Month of Main Courses is available at www.thesveltegourmet.com/products.html.

Enjoy!

Recipe Makeover #1 - Svelte Macaroni & Cheese!

2010-03-11T20:05:00.020-05:00

What?! Yes, you heard that correctly. Traditional, homemade baked macaroni and cheese. YUM!

I'm saying "yum!" now, but this week in The Svelte Gourmet test kitchen did NOT run as smoothly as usual. Last week, as you may remember, I blogged about eating at home and sending in your favorite "not-so-svelte" recipes for a makeover. Many of you jumped on the opportunity to send me scrambling! And I'll tell you, this one was certainly a challenge.

The suggestion for a lightened version of mac 'n cheese came from Amanda Cook, creator of one of my favorite blogs, Vintage Savoir Faire. Taking a cue from her tag line, I tried my best to make my great-grandmothers proud! But it wasn't easy...

So first, let's break it down. What is macaroni and cheese? Well, first there's macaroni. Pasta. Not svelte, especially when consumed in large quantities, since one ounce has 100 calories. And cheese. Oh, glorious cheese! Cheese is quite good for you if you exercise portion control -- but just one ounce (yes, ONE!) of most cheeses packs a whopping 100 calories. So what do we have? A dish based solely on pasta and cheese (each 100 calories per ounce). And I promised you I'd try to keep it under 200 calories per serving, so already you can see the challenge!

Since Amanda didn't have a specific recipe in mind and there are a million ways to make this traditional dish, I browsed some of my favorite cooking websites -- both gourmet and home style -- to figure out some common themes with mac 'n cheese. Here's what I found to be average for most of the recipes that serve 8 as a side dish (1/2 to 1 cup serving size):

1. 2-3 cups of cheese (one TV chef's recipe had 6 cups of cheese -- for 6 servings! Ahhh!)
2. At least 4 tablespoons of butter (at 100 calories per tablespoon!)
3. A cup of whole milk or sometimes heavy cream (gasp!)
4. 4 tablespoons of flour (often cooked with the butter to make a roux)
5. Varying amounts of breadcrumbs
6. Typically 8-12 ounces of pasta
7. About half the recipes included at least 2 eggs

So let's say that this is our recipe. Calculating this conservatively (with 2 1/2 cups of cheese, milk instead of cream, etc.), I get 433 calories and 20 grams of fat per serving! For a side dish! Does your recipe resemble this one? Yikes!

So how in the world am I supposed to make a dish that has virtually NOTHING healthy in it "svelte?" Let's just say I started on Sunday and we've had failed mac 'n cheese every night this week. But I never give up!

I started the week fully believing I could perform miracles. Let's just take all the bad stuff out, add some healthy (and sneaky!) substitutions, and OF COURSE it will taste authentic. Makes sense, right?! And of course I have to make it gourmet. That's what I was going for originally, so my first version starred Gruyere and white truffle oil. YUM! At least that's what I hoped. Trying to make a roux with whole wheat flour just wasn't a good idea. The Gruyere is usually a stand-out flavor, but it was overshadowed by the faulty roux. The truffle oil added a nice touch, but that was about the only redeeming quality. NEXT!

OK, so the next night, humbled, I went back to the old standbys. No more showboating. I have to get it right this time! So I went with cheddar, but instead of a lot of regular cheddar, I opted for considerably less "extra sharp" cheddar. I thought the best way to get it to coat the pasta, since I didn't have that much cheese to work with, was to make a cheese sauce. So off I went, heating the milk (I skipped the roux after the first incident!), and melting the cheese. I wanted to use whole grain pasta, since you know I prefer whole grains over those stripped of their fiber. Oh, and I thought a little crushed red pepper would give it a nice pop of flavor.

Well. What I had this time was what tasted like chili pepper and wheat, with maybe a hint of cheese somewhere in there. Dry as a bone, too. Where did all the cheese sauce go?!?! Foiled again!

One more shot...I figured if it didn't work this time, I would have to just tell you to eat less (or none!) of the real stuff. That would have gone over like a lead balloon, I'm sure! So I had to do a little compromising. After all, you're looking for comfort food, and I really wanted to deliver.

Tonight, my friends, I had success! I loved the end result and Keith said it tasted like real mac 'n cheese! It was the perfect texture, full of flavor, and not at all dry! And get ready for this -- it has less than half the calories and a quarter of the fat of our traditional recipe above! At only 195 calories and 5 grams of fat per 3/4 cup serving (that's big!), consider Macaroni & Cheese made over! Now promise me that you'll read the whole recipe and don't be alarmed by the secret ingredient! I'll explain at the end!

The Svelte Gourmet Macaroni & Cheese
Serves 8

7 oz elbow or shell pasta (NOT whole wheat)
4 cups cauliflower florets, roughly chopped
1 1/2 cups lowfat (2%) shredded cheddar or cheese blend (I used lowfat 4-cheese Mexican blend and it was fabulous!)
1/4 cup shredded Parmesan
2/3 cup 2% milk (skim would make the fat and calories even lower!)
1 egg
1/2 tsp salt
1 tsp butter, melted
2 tbsp panko bread crumbs
butter spray

Preheat oven to 350 degrees. Boil pasta in salted water until al dente. Drain well. Steam cauliflower florets until very soft, drain. Let pasta and cauliflower cool a bit while you prepare the other ingredients. Shred the cheese if it's not pre-shredded. Beat the milk, egg and salt together in a small bowl. Mix the melted butter with the panko in another bowl.

Mash the cauliflower with a potato masher, a whisk, or whatever you have handy. Mix it with the pasta until well combined, being careful not to break up the noodles. Take a pinch of each of the cheeses and toss them with the panko/butter. Set aside. Combine the rest of the cheese with the pasta and cauliflower. Spray the bottom and sides of your casserole dish lightly with spray butter, then spread the mixture evenly in your casserole dish. Pour the milk/egg/salt mixture over the top. With your mixing spoon, carefully stir and fold until the milk mixture is combined with the pasta/cauliflower. Sprinkle with the panko/butter/cheese mixture and bake, uncovered, for 30-40 minutes or until the top just starts to brown. Voila!

OK, hold on. Who said anything about Macaroni-Cauliflower & Cheese? That's cheating! But trust me on this, you will not be able to taste the cauliflower at all. I had it in all three versions, and despite how terrible the first two were, Keith had no idea there were veggies in any of it. The bite of the cauliflower disappears and it melts into that lovely, cheesy, custardy texture that you're looking for. Try it! I think you'll be surprised. It adds volume to the dish with negligible calories, and you won't even know it's there! Magic!

Is this version as good as the "real thing?" Some may think so, some may not. But try it and then ask yourself this -- is the fattening one really worth it? 433 calories and 20 grams of fat? Maybe for a special dinner, but at least with this new one, you can enjoy it more than once a year without the guilt!

I truly hope you enjoy this recipe -- I wouldn't have dared attempt mac 'n cheese if it weren't for Amanda's suggestion, and I hope you all continue to share your suggestions and ideas with us! Thank you, Amanda!

For more "magic" recipes, try The Svelte Gourmet: A Month of Main Courses cookbook, available at www.thesveltegourmet.com/products.html.

Enjoy!

The Svelte Gourmet takes on the Charleston Wine + Food Festival!

2010-03-07T15:50:00.020-05:00

The 2010 Charleston Wine + Food Festival could have been intimidating for me, with thousands of chefs and foodies sampling my fare. After all, I was serving a "cream of" soup with no cream (gasp!) and facing an audience whose mission is flavor, not diet-friendliness. But I decided to go into it with a positive attitude, excited to share my healthy take on broccoli soup -- and it didn't hurt that I've received a ton of compliments on it from those of you here in cyberspace! So thank you!

The festival was sensory overload in a good way! The smells were amazing, the weather was gorgeous, the people were buzzing and the food was absolutely beautiful. It was intense, and I had a ball. I came away from it feeling very positive about The Svelte Gourmet's debut!

There were a few things that struck me as I spoke to hundreds of people yesterday. I was fortunate to have the first booth inside the FedEx Grand Tasting Tent, so I was told by many that the aroma of the soup filled the front vestibule and encouraged people to seek it out! Also, many were shocked that there was a healthy option at the festival, since they'd been inundated with calorie-laden, cream-based dishes. Risottos, pastas, soups, a variety of cream sauced dishes....yum! However, people were excited to try something lighter.

My favorite reaction was the incredulity many (most!) people had when I told them that the soup they were tasting only had 25 calories in their tasting and 75 calories per 1-cup serving. "But it can't possibly, it's delicious and it's cream of..." I started referring to my not-so-secret ingredient as "magic" yogurt. The best was when people sampled it and loved it even before realizing that it was "healthy."

I was touched as I talked to people about their struggles with weight loss and I loved hearing how so many had recently lost weight. They were truly interested in how they could make their healthy food taste good, so of course the cookbook was very popular! I also prepared recipe cards for everyone so they could make the soup at home -- and I truly hope they do! I also talked to a lot of people who said that they don't pay much attention to healthy foods, but they know they need to start. One thing I'm learning as I get deeper into this is that cooking and eating habits are things that families learn together. They have to unlearn the bad habits and pick up some new ones if a healthy lifestyle change is really going to happen. I connected with so many people this weekend and I am thrilled to be a part of their changes going forward.

As the afternoon progressed, people were coming to me saying things like, "Is this the diet soup I've heard so much about" and "I was told I had to come over here and taste this soup." I was also "recognized" several times, I suppose from my blog and local news appearances! It was quite exciting! I am touched and honored to have been a part of this year's festival, and I look forward to doing it again in future years! Thanks to every one of you who came by my booth! I loved meeting so many new fans and I hope you all continue to follow The Svelte Gourmet and share your stories and comments with us here!

I also loved helping Louie's Kids through cookbook sales, and I will continue to donate a portion of sales to help those in need. Thank you for joining me in supporting these great causes!

Extra special thanks to Keith, Gayle and Cheryl for all your hard work this weekend! Thank you!

Mark your calendars! I will be doing a cookbook signing on Thursday, March 18 from 6:30 to 8:30 p.m. at Silver Belles of Charleston gift shop (2487 Ashley River Road). Please drop by and see me and sample some complimentary dishes from The Svelte Gourmet! I will have cookbooks there for purchase, or you can bring your well-worn (I hope!) copies with you. Tell your friends!

To order The Svelte Gourmet: A Month of Main Courses online, please visit www.thesveltegourmet.com/products.html.

For the recipe for Creamy Broccoli Soup, please click here! Enjoy!

Extreme Makeover: Recipe Edition!

2010-02-28T11:52:00.009-05:00

Since you're all taking The Pantry Challenge and cooking at home this week, I thought it would be a good time for a recipe makeover! Send your favorite "not so svelte" recipe to me at jenny@thesveltegourmet.com. Over the next couple weeks, I'll choose a few to revamp. I'll publish the made-over versions in upcoming blog entries!

I know what you're thinking. There's no way "my famous xyz" will be the same with lighter ingredients! Well, you're right, it probably won't be exactly the same. But here's what I can promise you -- it will still satisfy your urge for whatever it is supposed to satisfy! In other words, comfort food will still comfort you, dinner party food will still impress your guests, and quick-to-the-table dinner will still be speedy. Remember, this is a lifestyle change. We still need our favorites from time to time. Denying ourselves these guilty pleasures just leads to a backslide to bad behavior. My goal is to make your guilty pleasure with a lot less guilt!

Some of the made-over recipes from The Svelte Gourmet include spaghetti, lasagna, pad Thai, burgers and even pizza -- a pizza so good that my family says it's better than delivery. They request it weekly and I oblige. After all, the entire 8-inch pizza only has 400 calories and is loaded with wholesome ingredients and no preservatives! That's my kind of diet food!

So send me your favorite guilty pleasures and I'll get to work on some svelte make-overs! Don't worry, I won't publish your original "secret" recipes -- just the new versions, attributed to you.

Send your recipes to jenny@thesveltegourmet.com. Go ahead, challenge me!

If you need some recipe ideas in the meantime, The Svelte Gourmet: A Month of Main Courses is available at www.thesveltegourmet.com/products.html.

Take the pantry challenge!

2010-02-25T12:17:00.009-05:00

What we don't know CAN hurt us. I hate to be the bearer of bad news, but in my quest to figure out what's in the food we're eating, I've learned some pretty scary things. Restaurant salads are often the most calorie-laden things on the menu. Lean meats and vegetables are often prepared with oil and butter in restaurants. Eating a roll or two from the basket before your entree arrives can add 400 calories to your meal. My favorite CHICKEN sandwich at the fast-food restaurant near us has 800 calories -- in JUST THE SANDWICH. Don't even get me started on the fries. A restaurant-sized portion of pasta is often 3-4 times the recommended serving size. That adds 600-800 calories to your meal in JUST the pasta, never mind the sauce, cheese, sides, bread, etc. The restaurant margaritas I investigated had 500-1100 calories -- EACH.

Here are some additional things I figured out during my discovery:
1. Cooking at home can be fast
2. Cooking at home can shave thousands of calories off your DAILY intake
3. Cooking at home saves money
4. Cooking at home (even healthy cooking!) can taste just as good, if not better, than eating out

So I throw down the oven-mitt (sort of like a gauntlet, right?)! Here's the challenge! For one week, prepare healthy meals (lean proteins, veggies, whole grain carbs and only heart-healthy fats) AT HOME. This really is the perfect time for it, with the chilly February weather even here in Charleston (and in some parts of the country, even more snow on the way!). Use what's already in your pantry, fridge, or freezer -- and if you find that you've stocked your kitchen with unhealthy options, head to the grocery store. If you do venture out, stay away from prepared and processed foods -- microwave dinners don't count as home-cooking! And steer clear of the drive-through, take-out and deli!

Maybe you cook everyday and want to use this challenge to make your meals more healthy. Maybe your spouse does the cooking and you want to try your hand at it for a change. Or maybe neither of you cook and what you've just read above makes you want to make a change for yourself and your families. Whatever the reason, please give it a shot! I can tell you this -- eating in, cooking for myself and understanding what was going into the recipes (and thus, into my body!) was what made me lose weight. No crazy diets, no starving. Just eating the right foods at home. It shaved thousands of hidden restaurant calories from my diet. It's a no-brainer, right?!

Here are some tips to get you started:

1. At the beginning of the week, make a pot of soup. It's quick to reheat, lasts for several days and feeds you several times. The Creamy Broccoli Soup is a good choice because it's filling, low in calories (only 75 per 1 cup serving!) and packed with fiber. Keep the soup in the fridge and heat some up throughout the week for a quick lunch or a healthy snack -- or dinner if you don't feel like cooking!

2. Leftovers make great lunches during the week, or you can put them in the freezer for future dinners. I make The Svelte Gourmet Skinny Lasagna and Sweet & Spicy Chili regularly for the purpose of storing leftovers!

3. Banish the potatoes! They are simple carbs, they add unnecessary calories to your meal, they take a while to cook and you will still have enough to eat without them -- I promise!

4. Plan each meal to include a lean protein and lots of veggies. I typically plan meals that include whole grain rice or whole wheat pasta twice a week.

5. If you need recipe ideas, consult this blog or The Svelte Gourmet cookbook! Both are loaded with healthy choices, so you can't go wrong.

I'm taking the challenge, too -- over the past couple months, I've fallen into some bad behavior. Eating on the run, letting my passion for baking take over, seeking comfort food as the mercury falls. I'm ready to get back to it! Spring is right around the corner. Are you with me?!

Please comment below and share with us what you're cooking -- if you're trying this for the first time or if you already cook every day anyway! We can all use some inspiration and every challenge is easier with friends. If you need help or want an idea for what to do with some of the random things in your pantry, comment below or send me an email at jenny@thesveltegourmet.com. Maybe we'll come up with some new recipes together!

Take the pantry challenge! Eat in, eat right, lose weight, feel better. That's it. Good luck!

The Svelte Gourmet: A Month of Main Courses is available at www.thesveltegourmet.com/products.html. A portion of sales will be donated to Louie's Kids in the fight against childhood obesity.

Food: Fashion or Fuel?

2010-02-20T11:15:00.017-05:00

So I was cleaning up at the news station after my cooking segment the other day, and I was talking to one of the anchors and another show guest. The anchor really enjoyed the Creamy Broccoli Soup, and she was especially happy to learn the yogurt substitution trick. She was telling me about a cooking class that she took. During the class, she raised her hand and asked if there were any substitutions they could use to make the food more healthy. She said the chef gave her a glare that was like daggers. Then the other guest added that he once took a French cooking class, and he asked the chef if he could substitute soy butter. The chef threw a book at him. Wow...I'm prepared for a whole bookshelf to be thrown at me! I make creamy soup with no cream (gasp!) and I use a meat thermometer in my chicken (!!!).

I'm not bashing chefs or culinary training, nor am I saying that there is no place for rich foods or restaurant meals. I love eating out and trying unique, beautiful dishes! I am in awe of the amazing chefs who make it their life's work to create gastronomic masterpieces for us to enjoy. We are entitled to our nice dinners and guilty pleasures. I read cooking magazines and cookbooks and watch cooking shows daily. I love to cook and consider myself a foodie. But if I ate like that 3 meals a day, I'd be unfit inside and out. I also like to try rare and special ingredients, gourmet cheeses and foods that turn every night dinner into fancy fare. But if I did THAT for 3 meals a day, I'd also be broke. What I am saying is that we shouldn't be chastised -- by anyone! -- for wanting to keep ourselves and our families healthy most of the time.

I couldn't find a statistic on it, but I'd be willing to bet that 99% of people responsible for putting food on the table at home do not have formal culinary training. Many of us learned our cooking skills and eating habits from our parents -- good habits and bad! Recently, I've heard comments like, "my parents/grandparents ate fried food everyday and they lived to be 90." Well, my great grandmother baked bread everyday and fed her family a diet loaded with potatoes. After all, that's the most cost effective way to feed a husband and 13 children. But when you knead the bread yourself, dig your own potatoes and wash clothes for 15 people on a washboard, you're getting your cardio! I'll go out on a limb again and say that most of us do not have what is considered an "active" job. I certainly don't -- typing doesn't burn many calories, and even a thousand laps around my kitchen can't be considered cardio.

Anyway, I write this blog and share my recipes and lessons for the "every day" cook. Whether we have formal training or not, we all have to eat. Several times a day! I love the craze surrounding food and cooking -- there's even an entire television network devoted to it! But with food as fashion, the concern has mostly been taste, not nutrition. What's gotten lost is the concept of food as fuel. We need it to survive, and if we want our bodies to perform optimally, we have to put the best stuff in. Lean proteins, heart healthy fats, vitamin-rich vegetables and whole grain carbohydrates. The good stuff.

In 2009, the Centers for Disease Control and Prevention reported that 32 percent of American children are considered overweight and 34 percent of all Americans are considered obese. WOW. This is a serious problem. And the culprit isn't fancy restaurants, chefs or the Food Network. Really, I believe it's the drive-thrus and the processed and frozen food aisles at the grocery store. We've sacrificed nutrition for convenience. We're spending more time on the couch and in front of our computers and less time exercising. And we're going to pay the price for it. And this is not about being skinny, it's about being healthy inside, too. Keith used to have digestive problems and high blood pressure. Since he's been eating healthier and staying away from the sweet tea, he no longer has acid reflux and his blood pressure has normalized. Oh, and he's lost 20 pounds -- just a bonus.

Preparing healthy food everyday may seem daunting, but it really can be simple, fast, inexpensive, AND delicious! I receive so many comments from fans about what they do to make healthy food for their own families, and I love that this blog has become a forum for us to share our ideas. I've also received a little criticism here and there from those who have "expertise" in one area or another. And that's fine, throw those books! Dodging them is great cardio!

And I guess if I have to have a point, it is best said by this alliteration (because I'm nerdy like that) -- food can be fun, fashionable, and fancy (and fantastic, of course!), but most importantly, it should be fuel. Feed your bodies right (most of the time) and you'll be fit inside and out. And it feels good!

The Svelte Gourmet: A Month of Main Courses is available at www.thesveltegourmet.com/products.html. A portion of sales will be donated to Louie's Kids, a non-profit organization dedicated to fighting childhood obesity.

Enjoy!

Creamy Broccoli Soup -- As Seen On TV!

2010-02-17T16:15:00.011-05:00

Good morning! I am honored to be joining Louis Yuhasz from Louie's Kids on Lowcountry Live (ABC News 4) this morning at 10:00 a.m. to talk about our participation in the BB&T Charleston Wine + Food Festival. I'll be cooking my Creamy Broccoli Soup on the air, as well!

For the recipe for Creamy Broccoli Soup, please click here.

To purchase The Svelte Gourmet: A Month of Main Courses cookbook, please click here. A portion of sales will be donated to Louie's Kids (fighting childhood obesity).

To inquire about "personal training in the kitchen" cooking lessons or parties, please click here.

Thank you for watching and reading! Enjoy!

Moving beyond the PB&J -- eating on-the-go!

2010-02-14T17:42:00.014-05:00

The other night, I had a craving for Tangy Buffalo Chicken. I was marinating the chicken and invited my in-laws to join us. I knew this was risky, since my father-in-law has a major aversion to chicken breast ("because I don't like shoe leather"). Yet I'm determined, as always, to show him the joys of a properly cooked chicken breast (I'm very stubborn). Usually I stick to varieties of lean beef or seafood when they're coming over, but tonight was chicken, already in progress. He'd been warned, but he came anyway! Now lest you think we're prone to bickering, this is all just lighthearted teasing, comments always made with a twinkle in the eye. But I was floored by his next comment. "This is really good, I'm surprised (wink). It's juicy and moist (that word makes me cringe, so he says it as often as possible). But don't tell anyone I said that...I have a reputation to uphold. (grin)" Oops...well I just told you. But I'm sure he won't mind. Anyway, just when I thought I'd come out victorious, he says, "but you really should learn to fry -- it would make you more well-rounded in the kitchen." My retort? "But, see, I don't want to be rounded!" Point made, end of discussion.

What does this have to do with "eating on-the-go," you might ask? Well, not much, except that I made some extra chicken for us to have for lunch the next day. And also that I like a challenge, whether it be getting my father-in-law to eat chicken breast or coming up with interesting lunches that don't require microwave access! My husband was talking to a friend the other day who has an exceptionally long daily commute, so she's relegated to drive-thru (not very svelte) or whatever will fit in her bag. So I thought this might make a good topic for discussion. Below are my ideas, but I would love to hear yours!

The first thing we must do is skip the brown bag and invest in an insulated lunch bag. These are cheap, handy, cute and come in a variety of sizes. They even come in male-friendly versions (I tried to pack Keith's lunches in this adorable one in the picture, but he wasn't having it!). Anyway, get one of these and a cold pack that lives in your freezer until you need it, and you can keep almost anything cold enough for several hours.

No microwave? No problem! Get a Thermos -- I find that the wider, "squattier" models are better for eating out of with utensils. Heat up your food to piping hot before you leave the house, put it in the Thermos and it will stay hot for hours. Soups, chili and stews are obvious choices for the Thermos, but they're also great for leftover stir-fry, rice or pasta dishes. If you're not worried about aesthetics, stuff some The Svelte Gourmet Skinny Lasagna in there....YUM!

Now I don't know about you, but I absolutely cannot stand reheated chicken. But cold, it's amazing. Different than last evening's main event, and perfect for a variety of on-the-go lunch options. Whole wheat sandwich pitas, bread or wraps are great. Use some leftover chicken, vegetables and some interesting spreads (light mayo will be fine if you have a cold pack, but why not liven it up with some mashed avocado, sundried tomato, olive tapenade or honey mustard instead? Yummy!). Try a chicken taco -- they're great cold or at room temperature. Leftover steak with some low-fat horseradish sauce and arugula would make an amazing sandwich. If you're watching your carbs, use the same ingredients wrapped in lettuce leaves. They're crisp and refreshing with no carbs and negligible calories. For low-calorie toppings that add a ton of flavor, try pickles, banana peppers or olives. Yum! I love sandwiches, so I could go on and on...

Why not take that leftover chicken and turn it into a chicken salad. Make it with yogurt instead of mayonnaise, and it's instantly transformed into health food! You could eat it over a salad, but I prefer to toss it with some veggies (snow peas are great, or celery and onion) and cooked whole grain pasta for a filling but light lunch.

For breakfast on-the-go, try some of my Raisin Honey Bran Muffins from an early blog entry. These are easy to eat, packed with fiber, and very low in calories. The perfect way to start your morning. Try one with some lowfat yogurt or an apple and some light cottage cheese. This beats a boring bowl of cereal any day! Want more protein? Have a hard-boiled egg -- just peel it before you leave the house, because it's not the easiest thing to do while you're driving. Safety first!

Snacking is the easiest and the toughest at the same time. Easy because we are learning the healthier things to eat. Harder, because if we don't portion ourselves, we'll eat way more than we should. So before you leave, package one portion of nuts (1/4 cup has 180 calories, so watch those nuts!) or grab a part-skim mozzarella cheese stick for protein. I love fruit with lowfat peanut butter or light cream cheese. Again, watch the portions. Here's a trick -- mix the peanut butter with the cream cheese. It tastes amazing and is equally great on apples or celery! YUM. I also keep homemade whole wheat baked tortillas on hand, and they're great with salsa or a quick guacamole (avocado, onion, tomato, jalapeno, lime juice and salt -- throw in cilantro if you like it. I don't!). Avocados are full of heart-healthy fat, but watch your portions. Try mixing in some plain yogurt to increase the volume without adding a ton more calories. Yogurt-based dip is also great with a variety of raw veggies. I also love homemade beef jerky -- Keith makes the BEST. We use lean beef like London broil and we can watch the salt since we're making it at home. It's a great snack!

Sure, you could make salads, but here's something a bit more interesting. A plate of raw vegetables with yogurt dip, a hardboiled egg, some lowfat cheese, some turkey pepperoni (only 4 calories per slice!), and some pickles and olives make a VERY flavorful light lunch.

My favorite lunch on-the-go is cold The Svelte Gourmet pizza, but there isn't ever any left. Oh well!

Please share your ideas with us! We all need some inspiration for packing healthy and simple lunches for ourselves, our spouses and the kids. And if you try some of these suggestions, let me know what you think!

Oh, and I almost forgot...keep some extra plastic forks, spoons and napkins in the car. It's no fun eating yogurt with your fingers!

The Svelte Gourmet: A Month of Main Courses is available at www.thesveltegourmet.com/products.html.

Eat, drink and give back - Girls' Night Out with a Cause!

2010-02-14T14:16:00.012-05:00

Clients come to The Svelte Gourmet for different reasons -- some are trying to lose weight; some love to cook, but want to make their food healthier; some just want a night out with friends; and others know that if they come to The Svelte Gourmet, they won't have to do the dishes! Whatever the reason, we always have a great time, make a lot of fantastic food, and keep the calories to a minimum.

This particular group of ladies has a monthly girls' night out, with one major difference -- each month, they pick a charity to support. What a fantastic idea! I was honored to host their group and inspired to find my own ways to give back. I'm sharing this with you in the hopes that their girls' night out theme inspires you, too!

They had a great time, learned a lot, and we prepared a 5-part meal with fewer calories than 2 slices of pan pizza or most restaurants' dinner salads (more on this later)! But don't take my word for it...here's what they have to say:

Serving Up Taste, Not Calories
by Tess Hughes, GNO with a Cause
Charleston, South Carolina

The GNO with a Cause group headed out to the quaint town of Meggett, South Carolina to attend a fully-personalized, Thai-themed cooking lesson at the home of Jenny Fox, creator of The Svelte Gourmet. She welcomed us into her beautiful home to get a personalized, hands-on lesson on cooking a four course meal with less than 800 calories.

The room was filled with nostalgic music and the smell of fresh ingredients as we entered the home of The Svelte Gourmet herself. The kitchen was organized by course with recipes and ingredients at each station, which kept the preparation time down to a minimum. As a team we whipped up each course and sat to enjoy it before moving onto the next item on the menu. In between course preparation, Jenny answered any questions and offered up helpful hints. In addition to learning some fabulous low-calorie recipes, we took home a wealth of information on nutrition, no-calorie fillers and cooking tips and tricks. Jenny even had recipe cards of the entire meal for us to take home. The lesson's content was invaluable!

At the end of the meal, we were full, satisfied and talking about scheduling our next lesson before we could make it out of the front door. Although we
had just met Jenny for the first time that evening, we felt at home and welcomed. Thanks to Jenny for her charitable contribution to our February GNO with a Cause that benefited the Grace Home. To learn more about Grace Home, please visit
http://www.hebroncolony.org/grace_home.html.

Here's the menu that Jenny prepared for us:
Ginger Sesame Salad Dressing over a bed of spinach, tomatoes and cucumbers
Far East Tomato Soup
Bok Choy with Sesame Drizzle
Shrimp Pad Thai
Petit Creme Brulee

For more information on The Svelte Gourmet, please visit
http://www.thesveltegourmet.com/.

Thank you, Tess, for the great review! Now, a couple things. First, for the sake of learning, we cook a lot of courses as part of The Svelte Gourmet lessons and dinner parties. I certainly don't cook 5-part dinners every night, and I'm guessing you don't either! But take the dinner we cooked and split it up a little, and you have components that very easily fit into a reduced calorie diet. For example, the soup for lunch with a slice of whole grain bread; entree, side and salad for dinner; and dessert for a snack. Voila! But still, even with all its components, this entire dinner had fewer calories that 2 slices of pan pizza.

Which brings me to another point...a lot of people tell me they're trying to eat better, but wonder why they're not losing any weight. I know it can be depressing, but it's very important to know how much you're actually eating (even if you eat it anyway). You will be shocked by how many calories you're actually taking in. Yes, I'm a bit (a lot) nerdy with my calorie spreadsheets and Internet nutrition searches, but it really helps me to know what I'm putting in (and therefore, why the scale isn't budging!). I don't always practice what I preach, but in any lifestyle change, you're entitled to splurge once in a while. Anyway, if you have any questions about the calories in the foods you eat, let me know -- I'll research it for you!

Again, I'm honored that the ladies chose The Svelte Gourmet for their February location, and their review provides a great snapshot of what we do for clients in The Svelte Gourmet kitchen. It's inspired me to keep giving back, and I would love to do this same sort of GNO in my free time. What fun! And for great causes, too! In keeping with this model, I'll be donating a portion of cookbook sales to the Haiti relief efforts and Louie's Kids (fighting childhood obesity). The Svelte Gourmet: A Month of Main Courses is available at www.thesveltegourmet.com/products.html.

Enjoy!

Chicken Masala with Coconut Milk (New Recipe...and wait 'til you hear what else!)

2010-02-10T22:06:00.020-05:00

Sometimes I get so excited, I can hardly stand it. Now is one of those times. I know that not all of you share my passion for cooking, but I'm sure wherever your passion lies, you know this feeling. And for those of you who do share my passion for cooking, you know exactly how I feel -- sometimes you just have to share!

So Keith wanted The Svelte Gourmet chili for dinner. He's requested that we have chili in the crock pot or in the fridge or freezer at all times, so I try to oblige. I love when he loves my food! But I didn't want chili, I wanted to make something new. I've been on this international kick lately, and I wanted something warm, spicy and exotic. I was discussing recipes with a friend this morning and she inspired me. Indian food!

But before I get into the Chicken Masala, I have a couple other things to share with you. First is my obsession with my immersion blender. You know by now that I have a thing for kitchen gadgets. Really, though, I like the things that make my life easier. I do love to cook, but it's really the challenge of making recipes healthy and simple that is what I love most. After all, we have to cook EVERY DAY. It needs to be simple. Otherwise, we end up reverting to bad habits. Anyway, any recipe that says "transfer to a blender" immediately turns me off. Until recently. This, my friends, is an immersion blender. It changed my life! You may have one of these tucked away in your cabinet ("because I don't make milkshakes!"), but you should get it out. This baby is super handy. So handy, in fact, that it didn't even make it back into the cabinet after last night's client dinner party.

The immersion blender makes very quick work of pureeing your dishes into beautiful, silky, smooth masterpieces. I first introduced this in my post about the increasingly popular Creamy Broccoli Soup. It literally takes 12 minutes to make -- and 10 minutes of that is boiling the broccoli! With this handheld blender, you can just cook, blend and serve in one pot! I even use it when Courtney and I make spaghetti sauce (she doesn't like the chunks). So if you have one of these babies, dust it off and put it to good use. If you don't have one, consider getting one. They're relatively inexpensive and in my opinion, indispensable!

OK, get ready, because this news is VERY exciting. I recently heard about this from a friend, and I did my requisite due diligence. So here goes. Basmati rice ranks similarly to brown rice on the glycemic index! I feel like running around the neighborhood and spreading the news! The glycemic index measures carbohydrates and the effect they have on blood sugar. As you may have read in my last post, whole grains are lower on the glycemic index than grains that have had the bran and germ removed (white flour, for example). Well, as it turns out, the higher the amylose content of rice, the lower it is on the glycemic index. Amylose is apparently a type of starch and I don't know much about it (yet), but it seems that basmati has it. This is very exciting, because basmati rice is wonderful -- aromatic, fluffy and really yummy. Very exciting news! This may not seem like a big deal to you, but I promise you'll see!

Now onto the main event -- the recipe! Don't be afraid to try some of these spice mixtures (like garam masala), even if you've never heard of them. The flavors are amazing. And I picked these up at my local grocery store!

Chicken Masala with Coconut Milk
Serves 4

For the chicken:
4 boneless, skinless chicken breasts
1/4 cup plain yogurt
1/4 cup light coconut milk
2 tbsp finely chopped onion
1/2 tsp salt
1 tsp olive oil

Cut chicken into 1-2 inch cubes. Marinate them in the yogurt, light coconut milk, onion and salt for at least 2 hours in the refrigerator. Reserve the oil for browning the chicken later.

For the sauce:
1 tsp olive oil
1 small onion, chopped
1 tsp minced garlic
1 can diced tomatoes (14.5 oz can)
1/4 tsp salt
1/4 tsp garam masala
1 tsp curry powder
1/4 tsp ground coriander
1/2 tsp turmeric
1/8 tsp cayenne pepper
1/4 cup plain yogurt
1/4 cup light coconut milk

Heat 1 tsp oil in a skillet over high heat. Reduce heat to medium and saute onions and garlic for about 3 minutes (or until they begin to soften). Add diced tomatoes, salt, garam masala, curry powder, coriander, turmeric and cayenne pepper. Reduce heat to low and simmer, stirring frequently, for about 2 minutes. Remove from heat and pour into a small mixing bowl. Using an immersion blender, puree until smooth.

Heat remaining 1 tsp oil in the skillet over high heat. Reduce heat to medium. Drain marinade and add chicken to skillet, cooking for about 2 minutes (flipping the pieces after 1 minute for even cooking). Add reserved sauce to pan, reduce heat to low, cover and simmer for about 5-7 minutes (or until chicken pieces are cooked through). Remove from heat. Remove chicken from skillet with a slotted spoon. Allow sauce to cool in the pan for about 3 minutes, then add yogurt and coconut milk. Blend with immersion blender until smooth. Serve chicken over basmati rice and spoon sauce over the top.

Of course I made the chili, too. But Keith was very happy with his dinner and is ok with saving his chili for tomorrow (or for Munch!). I just wish we had leftover masala...

For more tasty, svelte recipes, try The Svelte Gourmet: A Month of Main Courses cookbook! It's available at www.thesveltegourmet.com/products.html.

Whole Grains: Mystery Solved!

2010-02-08T17:38:00.007-05:00

So it seems that I've created some label-reading monsters out there! Which is great, I'm not complaining. By reading food labels, you're hopefully starting to understand calorie counts, portion sizes and all the nutrition (or lack thereof!) that's in the food you're eating. I read the labels for everything -- if I read something bad, I still may eat it. I just like to know what I'm putting in!

Anyway, you're starting to ask some questions, too, which is also great! One I've gotten a lot recently has to do with whole grain, whole wheat and the whole food theory in general. More specifically, I've been asked, "if whole grain flour/bread has the same calories as white flour/bread, then why can't we just eat the white one? Isn't it just calories in, calories out?"

Here's the short answer:
1. Whole grains help stabilize blood sugar
2. Whole grains keep you feeling fuller, longer

How? Well, there are very long, very boring explanations for all this, but I'm going to put it into my own words. Basically, as your body digests carbohydrates (beginning with chewing!), it converts it into sugars (energy) that are absorbed into your bloodstream. If this conversion and absorption happens very quickly, your blood sugar spikes....then crashes. If this absorption happens slowly, your blood sugar remains stable.

A grain is made up of bran (or fiber), germ and endosperm. The bran is on the outside, the germ contains the nutrients, and the endosperm is the starchy part. Your body really has to work hard to digest the fiber and the germ to get to the endosperm. But processed foods (like white flour) are basically the starchy endosperm that's been stripped of the bran and germ. Therefore, they are converted to sugar and absorbed into the blood stream quite quickly. In fact, your body processes the sugars in a piece of white bread much like a piece of cake! Ever wonder why you're always hungry? You eat white bread or other junk food, then an hour later (or less), you want to eat again. That's because your body has very quickly processed and used up what you put into it. However, the whole grain slows things down considerably....

The whole grain has all three parts, so it takes your body longer to digest, convert the sugar and carry it to your blood stream. You feel fuller longer and you don't have the negative effects of your blood sugar rapidly rising and falling! Staying fuller longer ultimately means you'll eat less, which is why whole grains are recommended for weight loss.

Plus, you're getting all that great fiber! Fiber (the bran layer) of food comes in two forms -- soluble and insoluble. Soluble fiber (found in fruits, veggies, beans and whole grains) dissolves in water, and is what weighs down your stomach and makes you feel full. Insoluble fiber (often found in the peels of foods and whole grains) is bulky and helps food pass through your intestines. Some experts believe it also helps block some of the fat that your body takes from food -- I like that theory! Yay fiber! You also get a lot of fiber from fruits and vegetables. I like to aim for at least 30 grams of fiber a day.

So to make a long story short (too late!), whole grains are better for your body -- both inside and out! Not only do they help your dieting efforts by making you feel full, but they help keep your blood sugar stable and your digestive tract running smoothly.

Now that you're ready to switch from white bread to whole wheat, here are some things to remember. Back to the label reading! Wheat and whole wheat are not always the same. In order to be considered a whole grain, it must have the three parts (bran, germ and endosperm). So make sure you see the word "whole" or look for this seal. Also, foods high in fiber (like bran cereals), may not contain the other parts of the grain -- so while you're getting the good fiber, you're missing some of the value of the whole grain.

If you have anything to add, either from your own experience or a medical background, please feel free to leave a comment! The more knowledge we have, the more successful we'll be. In the meantime, I'm going to go make some popcorn -- it is a whole grain, after all!

The Svelte Gourmet: A Month of Main Courses cookbook is available at www.thesveltegourmet.com/products.html. A portion of book sales through the end of February will be donated to the relief efforts in Haiti.

Surviving the Super Bowl

2010-02-04T15:16:00.011-05:00

The Super Bowl means different things to different people -- some are die hard football fans, some just like the commercials, some host annual parties and some just attend. But across the board, Super Bowl party food often ranks right up there with the game itself. And for many, Super Bowl equals super fattening!

Chips, dips, wings, nachos, BBQ, chili, burgers, potato salad, giant subs (or hoagies or grinders...whatever you call them where you live!) -- sound about right? There are ways to hit the Super Bowl parties without gorging on all the junk food. Sure, it's tough to pass up -- especially those once-a-year treats. So have a little of the bad (but oh-so-good!) stuff, then follow a couple simple rules to make it through the second half!

If you're the type who doesn't eat unless you're hungry (I'm not, I eat all the time, regardless!), then this is a great tip for you. Fill up before you get there! Eat a healthy meal of lean proteins and lots of fiber, which will fill you up and keep you feeling full longer. Or, if you plan to sample some of the fare, then have a snack so you don't arrive at the party famished. We all know what happens when we do that! We eat so fast that we've taken in a ton of calories before we realize it. At least I do. Maybe you're all a bit luckier, but my appetite gets me every time. So try this tip...

With my propensity to munch, I stay close to the veggie tray. The crudités might not sound all that appealing, but a handful of sweet sugar snap peas, a couple baby carrots and some tangy grape tomatoes later, I'm not hungry anymore. And I haven't taken in too many calories. I skip the dip unless it's light and go for the salsa on my veggies. You won't even miss the chips. (OK, maybe a little, but we're on a mission here!)

Moderation is key, of course, but if you're going to have that sandwich, take off the cheese. You'll save 100 calories per ounce (yes, OUNCE!) of cheese. That's about a slice. Ugh! Pile on the veggies and some mustard for extra flavor without the calories and fat. And if you have the option, use whole grain bread. It's higher in fiber, which again, will fill you up faster.

Yes, I have to go there...if you're watching your weight or simply trying to be healthier, don't drink your calories. A light beer has about 100 calories, but some ales are upwards of 350 calories EACH. Soda is loaded with sugar and calories. I have learned to love sparkling water with lemon, a splash of fruit juice, or as part of a wine spritzer. Yum! 'Nuff said.

Now, if you're hosting the party, the ball is in your court! Wrong sport, but you get the idea. Put out these healthy choices for your guests, and I'll bet they won't even know they're eating healthy! Options from The Svelte Gourmet Cookbook include Sweet & Spicy Chili (getting rave reviews nationwide!), Tangy Buffalo Chicken (make it as chicken fingers!) and Blue Cheese Burgers (try them with the Zucchini "Fries" on my favorite new blog, MelDabbles.com!). And here's what I'll do -- if you order the cookbook before Sunday, I'll email you these three recipes so you'll have them in time for your party!

This morning I was backstage at Lowcountry Live (ABC News 4 in Charleston) and had the pleasure of watching Louis Yuhasz, founder of Louie's Kids, share some of his healthy Super Bowl snacks during the cooking segment. Louie's Kids is a non-profit organization fighting childhood obesity, and I'm thrilled to be supporting them as part of the upcoming BB&T Charleston Wine + Food Festival. The Svelte Gourmet will be cooking live (!!!) on Lowcountry Live on February 18th at 10 a.m., and I am donating a portion of cookbook sales from the show and the festival to Louie's Kids. If you'd like to be a part of this donation, simply mention Louie's Kids in your cookbook order!

I'm still donating a portion of all sales to the Haiti relief efforts, too, through the end of February. The Svelte Gourmet: A Month of Main Courses is available at www.thesveltegourmet.com/products.html.

Happy Super Bowl! Enjoy!

What's for Munch?

2010-01-31T14:17:00.018-05:00

A couple days ago, Keith asked me to invent "Munch." We share our home office, and as I surveyed the empty snack bags and peanut butter jar from the night before, I knew what he meant -- Midnight Lunch. Aptly named Munch. He's a night owl, you see, and while he sticks with the svelte plan during the day, he tends to snack at night.

Admittedly, I've been somewhat of an enabler lately. You see, I have an alter-ego who is somewhat of a diet saboteur. I'll call her Dough Girl (a bad enough name to hopefully deter her appearances, as I certainly don't want to be "doughy!"). While I love the challenge of making healthy recipes that taste great, I also love to bake. Mostly pies and breads -- I love the whole delicate process and the delectable result! So anyway, Dough Girl has frequented my kitchen lately, and I'll wake up to find that there is significantly less pie or cookie dough than there was the evening before. And I know I'm not sleep-eating!

I know Keith is going to stay up late, and I know he's going to snack. I also know that I love to have a snack in the evenings, as well. My favorite hobby is watching cooking shows and reading cooking magazines, which is maybe why my appetite just won't quit. So whether you do your snacking for Munch, Brunch or Linner, here are some healthy choices to keep you svelte!

We go through a LOT of plain yogurt in this house. I use it for everything from dinner sauces to dessert. For snacking, try mixing plain yogurt with your favorite herbs and spices -- this makes a great dip for raw veggies or homemade whole grain tortilla chips (see next tip) and it's significantly lower in calories than mayo or sour cream. In fact, you can eat a whole cup of plain yogurt for about 150 calories -- fewer calories than 2 tablespoons of mayo! And let me tell you, a cup is a LOT of dip. You won't eat that much. I mix mine with tarragon, basil, dill, garlic, caramelized onions, fresh mint, etc. -- not all at once, I experiment with my favorite flavor combos! If you're in the mood for sweet, add a teaspoon or two of honey and some berries. YUM.

Instead of reaching for that bag of fried tortilla chips, try making your own! They are fantastic with salsa or your favorite yogurt dip creation. Take your favorite brand of whole grain tortillas, slice them into wedges with a pizza cutter, spread them out on a cookie sheet, mist them with olive oil and sprinkle them with your favorite spices -- salt, pepper, garlic powder, cayenne, whatever! Bake them at 350 degrees for 7 minutes. Don't worry if they're still a bit soft when you take them out, as they'll crisp up as they cool. And they keep well in a plastic bag for several days, so you can keep them on hand.

Keith always turns his nose up when I offer him an apple, but he'll pick off my plate when I'm having one. You may not think an apple will satisfy you, but once you dig in, you'll be happy you did! Drizzle it with honey or dip it in yogurt if you like. Yum! Fresh fruit is always a winner, but so is frozen! I've talked about frozen grapes, which are our favorite -- simply pull them off the stems and freeze them in freezer bags. They make a surprisingly good snack! Frozen blueberries also work quite well, as do frozen banana slices. Try making a smoothie with fresh or frozen fruit, ice and bit of skim milk. SO good, and very filling!

I love edamame (boiled baby soybeans in the shell). It's loaded with fiber and great soy protein, and sprinkled with a bit of salt, it takes the place of salty snacks like pretzels. If you haven't tried it, you should. It's really good! I buy it frozen in just about any decent grocery store.

Popcorn is a whole grain and can be a great snack if you watch the oil. I love using my air popper. I mist it with spray butter and sprinkle it with salt and it's a perfect healthy snack.

And of course The Svelte Gourmet Main Courses leftovers make a great Munch! A couple strips of leftover chicken wrapped in a piece of lettuce with a drizzle of your favorite yogurt dip is great! Heat up some leftover soup or chili for a tasty serving or two of veggies and lean protein. A slice of The Svelte Gourmet pizza would be healthy, too, if there was ever any left over -- hasn't happened yet!

So hopefully, that's what's for Munch. Or Linner. Whatever! I just hope that Dough Girl stays away for a while -- the temptation is killing me!

The Svelte Gourmet: A Month of Main Courses is available at www.thesveltegourmet.com/products.html. A portion of all sales through the end of February will be donated to the relief efforts in Haiti.

Wok this way!

2010-01-28T15:18:00.025-05:00

Let me just cut to the chase -- no matter how good it tastes and no matter how we try to justify it, most take-out is just horrible for us. It's fried, greasy, and loaded with sugar, salt and often MSG. These will sabotage your diet in a heartbeat -- and may actually sabotage your heartbeat if you eat too much!

One of my goals is to de-grease some of our favorites so they fit into our svelte lifestyles. You may have already tried the homemade pizza (several of you have commented that it's better than delivery!) and the Asian-inspired fare from A Month of Main Courses. This is a major step in the right direction, and though it takes a bit more time than the drive-through, your body will thank you! And never fear, I'm working on more! Shrimp Pad Thai, General Tso's Chicken, Filipino Chicken Adobo, Mongolian Beef and many others are coming your way. I'm going for authenticity, and that takes a bit of time -- especially when it means cutting the fat and sugar! So for now, let's talk about one of my favorite cooking methods -- stir-frying in a wok.

In order to achieve authenticity (because I haven't been to many of these countries!), I spend a lot of time researching ingredients, recipes and cooking methods. One thing I've noticed across the board is the unabashed use of oil and sugar. Sure, the "authentic" way would be to deep fry, but I'm talking about authentic flavors, not necessarily authentic artery clogging. Each type of cuisine has unique spices and flavor profiles from its country of origin. Mix and match according to your tastes and you'll have a unique and exciting meal that tantalizes your taste buds -- without all the fat!

When I'm pressed for time, I simply take whatever lean protein and veggie I have on hand and choose from my vast selection of spices and flavors to use in the wok. This photo shows a few of my favorites. Clockwise from bottom left, we have crushed red pepper, five spice powder, sesame oil (a couple drops go a LONG way!), rice vinegar, low sodium soy sauce, Sriracha hot chili sauce, chili garlic sauce, wasabi powder and black sesame seeds. There's a reason most of these bottles are half empty -- I use them a lot! I also use a lot of grated fresh ginger, minced garlic and light coconut milk, but they didn't show up for their photo opp.

In order to keep things svelte, I use just a tablespoon of oil in the bottom of the wok, and only at the beginning of cooking. If you don't have a wok, a skillet with high sides will do just fine! If the wok gets dry or ingredients start to stick as you add them, simply hit it with your oil mister!

Sometimes I make a marinade or sauce with these ingredients and sometimes I add them as I go. Whatever you choose, simply add ingredients to the wok once the oil starts to smoke and in the order of cooking time (longest first -- chicken, for example). Stir like crazy until the protein is cooked through and veggies are crisp-tender. If you're using a whole grain, like rice or the noodles shown in this Shrimp Pad Thai, pre-boil them until they're al dente and drain them before stir-frying. Since stir-frying must be done very quickly to avoid burning, very small pieces that can handle short cooking time are best. You wouldn't be able to effectively stir-fry a whole chicken breast, but cut into small pieces, it will cook rather quickly! My favorite protein to stir-fry is shrimp, because it cooks in 3 minutes. Also, it is imperative that you have everything pre-cut, pre-mixed and ready to go beside your wok. Chefs call this preparation "mise en place," and I do it before I cook anything. But in this instance, because you're working so quickly, you won't have time to do anything but "wok" once your first item goes in!

Here's an example of how I do it. Heat oil on high until it just starts to pop. I add the noodles or rice (if using) with a couple tablespoons of sauce first. Stir quickly until sauce is incorporated. Push it to the side of the wok. Add shrimp. Cook for 2 minutes, stirring constantly, until it's just about done. Add veggies, herbs and a bit more sauce, mixing everything together and stirring like crazy for about a minute. Plate and garnish with sesame seeds or chopped herbs. Voila, you have dinner!

I encourage you to use your imagination with your flavors -- anything goes! Just watch the oil and avoid the sugar (instead, try fruit like oranges and pineapple. They work beautifully in the wok and give your food that amazing sweet flavor!). Or simply try my recipes and have dinner on the table in minutes! Enjoy!

The Svelte Gourmet: A Month of Main Courses is available at www.thesveltegourmet.com/products.html. A portion of cookbook sales through the end of February will be donated to the relief efforts in Haiti.

Island Grilled Chicken with Pineapple Salsa (New Recipe!)

2010-01-24T20:22:00.021-05:00

It's been cloudy, rainy, windy and cold for far too long now, and even though I know Charleston spring is right around the corner, I'm getting a little impatient. I needed a taste of summer tonight, and it didn't hurt that I got to use up some things in the fridge. I know I've created a recipe worth sharing when everyone at the table -- including Courtney! -- cleans their plates. She skipped the salsa, but she ate her broccoli, so I'm happy! This time, when she asked for a Star Crunch, the answer was yes! Hooray for Island Grilled Chicken with Pineapple Salsa!

This was another one of those recipes devised to use up ingredients in the fridge. I had some leftover pineapple and onion from pizza night and a jalapeno from my "almost there" svelte rendition of General Tso's Chicken (I love the challenge of lightening up something so horrendous for you, but so irresistibly delicious!). The jalapeno was not the answer, but it's getting there! Anyway...

I'm convinced there's a gene that makes you like or dislike cilantro. Given my passion for cooking (and eating!), I'm disappointed that I despise fresh cilantro. It is the only food/ingredient that I cannot stand. Anyway, if you are a cilantro person, I have a feeling that it may be a perfect extra ingredient in this dish, either mixed into the salsa or sprinkled on top. However, you won't see it in my recipe or photo -- no cilantro in this house! I know this recipe uses ground coriander, which is the seed of the same plant (cilantro is the leaf), but they taste entirely different! Anyway, cilantro or not, here's the recipe!

Island Grilled Chicken with Pineapple Salsa
Serves 4

For chicken:
4 boneless, skinless chicken breasts
1 tbsp ground coriander
1/4 tsp garlic powder
1/2 tsp crushed red pepper flakes
1 tsp salt
1/4 cup rice vinegar

For salsa:
1 cup crushed pineapple
1/2 cup onion, finely chopped
1 jalapeno, seeded and finely chopped
1/4 cup tequila
2 tbsp honey
1/2 tsp garlic powder
1/4 tsp crushed red pepper flakes
1 small or Roma tomato, finely diced
Pinch of salt

For grilling:
1 tsp butter, melted

Mix coriander, red pepper flakes and salt with rice vinegar. Place chicken in a resealable plastic bag, add marinade and shake, ensuring all chicken is coated. Marinate in the refrigerator for at least 2 hours.

In the meantime, heat pineapple, onion, jalapeno, tequila, honey, garlic powder and red pepper flakes in a small saucepan. Simmer, stirring frequently, for about 5 minutes. Place a strainer onto a bowl and pour pineapple mixture into strainer, pressing lightly to drain the juice into the bowl. Add the juice to the melted butter and reserve for basting the chicken. Allow the mixture to cool, then mix the chopped tomato into the pineapple mixture and sprinkle with salt.

Grill the chicken on medium-high, basting with the juice/butter, until a meat thermometer inserted into the center of the largest breast registers 165 degrees. Remove from heat and let rest for 5 minutes. Top with pineapple salsa. Yum!

Enjoy! For more great recipes, check out The Svelte Gourmet: A Month of Main Courses at www.thesveltegourmet.com/products.html. A portion of all cookbook sales through February will be donated to the relief efforts in Haiti.

Move it and lose it!

2010-01-21T18:55:00.007-05:00

It hurts to type. OK, not really to type, but with my arms hovering above the keyboard like this, I can tell I've worked hard this week! Lucky for me, I happen to like muscle pain. It makes me proud that I've done something good for myself and makes me aware of my muscles...some I didn't even know I had! Ouch!

As you've probably surmised, I spend a lot of time in the kitchen. And at this computer. And while I'm proof positive that it is possible to lose weight just by eating right, exercise is the other half of the equation. Sitting, cooking and eating (though svelte!) just don't cut it. Unfortunately, once you've taken some time off from the gym -- say, to get married, start a new business and write a cookbook -- it's SO hard to get back into it. A few weeks ago, I decided it was time to jump back in with both feet. The holidays are over, the cookbook is published, and Charleston bathing suit season is right around the corner (gasp!). My friend invited me to a boot camp trial session my gym was offering, so I thought, "what the heck?" Smart, right? Get right down to business!

I huffed and puffed my way through the hour. It really wasn't too bad -- after all, not too long ago I was in pretty good shape! But it's amazing how much muscle tone you lose after just a few months of not working out. I managed to get through the session, drive home, take a shower and make lunch. Then I sat down at the computer to write. A couple hours later, it was time to start dinner, only I couldn't move. My legs were like Jell-o. I wasn't sore, per se, just weak. But eventually I made it out of my chair and headed for the stairs, groaning with every step. And as I took the first step down, my other leg gave out and I ended up bouncing down the stairs on my backside. Now I know why they call it a "landing!" And thank God we have one!

OK, so I'm also really clumsy, which may account for part (all) of this. I fall down A LOT. But whatever the reason, doing that boot camp was the best thing I've done in months. My muscles hurt for days, but I felt strong! It was just the motivation I needed to get me back in the gym 4-5 times a week. Once I was back in, I remembered how good working out feels. The endorphin rush, the strength, the stress relief! It still takes a lot to get me out the door, but once I'm there, it's great.

As I said, it is definitely possible to lose weight without working out. After all, it's really just mathematical -- calories in, calories out. Experts say that 3500 calories make a pound -- either gained or lost. Burn 500 more calories than you eat each day and you'll lose a pound every 7 days. Simple as that! The tough part is figuring out how many calories your body burns in a day and then working to raise that number through metabolism and exercise.

Your basal metabolic rate (BMR) is how many calories your body burns in a day just "being." And obviously, calories are burned when you move -- a few for lifting your arm to work the remote control, many more for taking a spin class. But still, every little bit counts toward your total daily "burn." Experts agree that many factors can effect your daily burn -- for example, muscle burns more calories than other body tissues, even when you're not moving. So building muscle will help speed up your metabolism. Moving more, eating smaller meals more often, and even eating spicy foods are all suggested theories for speeding up metabolism. But again, the point remains the same -- burn more calories than you put in, and you will lose weight. So say my BMR is 1700 (based on an age/weight calculation, but only a fitness pro can tell me for sure!), I burned 300 calories running at the gym and doing housework, and I ate 1500 calories today. If I did this everyday (taking in 500 calories less than I burn), I would lose 1 pound a week.

I designed The Svelte Gourmet dinner recipes to fit within this sort of model. I estimate that a main course entree with the Signature Salad and a green veggie total between 500-550 calories, depending on your ingredients (read your labels and pay attention to serving sizes!). And it's all lean protein, whole grains, heart-healthy fats and veggies with the herbs and spices to make them taste great! In the grand scheme of things, really good for those on restricted calorie diets and even better for those who have been eating poorly! This allows us to eat a decent breakfast, a light lunch and some healthy snacks throughout the day, and we're not hungry at all. Top it off with the work I've been doing at the gym, and it speeds up weight loss that much more!

If you've been trying to lose weight and you're eating better, then congratulations! The next step is to get moving! Every little bit counts, and you'll see your efforts reflected on the scale in no time. Move it, and you'll lose it! Start with walking and you'll be amazed at how quickly you see results -- I got a pedometer that I wear everywhere and I aim for 10,000 steps a day. No easy feat, but even my thousand trips around the kitchen count! Take the stairs instead of the elevator and park far from the door. Those steps add up quickly!

Just be careful on the stairs -- hold on, and don't fall! Or maybe that advice is only necessary for me?

A portion of all cookbook sales through the end of February will be donated to the relief efforts in Haiti. The Svelte Gourmet: A Month of Main Courses cookbook is available at www.thesveltegourmet.com/products.html.