From too thick to toothpick.

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!

Peter Piper has nothin' on me!

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

But I skipped lunch!

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!

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!

It's summer and I'm roasting!

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!

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

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!

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!

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

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!

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.

Food: Fashion or Fuel?

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!

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!

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.

Whole Grains: Mystery Solved!

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.

What's for Munch?

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.

Island Grilled Chicken with Pineapple Salsa (New Recipe!)

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!

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.

And now you know...the rest of the meal!

A couple years ago, Keith and I were in my hometown of Lancaster, Pennsylvania at a local grocery store. A true "southern boy," he suggested we have okra with dinner. I looked around for a bit, then walked up to the produce manager and asked where I could find the okra. He looked at me quizzically and said, "Well, is it a fruit or a vegetable?" I thought Keith was going to pass out! My southern friends are equally as incredulous when they hear this story, but my northern friends just don't understand what the fuss is all about.

Since publishing my main courses, customers and fans continue to ask me what they should have "for the rest of the meal." My advice stays the same -- The Svelte Gourmet Signature Salad and a vegetable (and no, potatoes don't count!). About once a week, I'll make something that includes a whole grain like brown rice or whole wheat pasta. This is what works for us, and I rarely deviate. But in these cold winter months, finding a new and exciting vegetable to cook each night can be difficult (which is why I'm already working on the next cookbook, featuring sides, soups and salads!). In the meantime, here are my thoughts...

In Charleston, 'tis the season for greens! Though we eat spinach daily, other greens -- like collard greens, turnip greens and kale -- have been daunting to me. Collards, in particular, round out cozy, home cooked meals across the Low Country. Until recently, I've never been much of a fan. As you can probably imagine, I stick to steaming or roasting my vegetables -- it keeps their vitamins intact and requires little or no added fat. Perfect for svelte living! However, I very rarely see vegetables around here that are not cooked with some sort of pork product. I understand that this is to give the vegetables flavor, but my mission is to prove to you that vegetables are already loaded with flavor! Salt, pepper, maybe a little garlic or squirt of lemon juice and we're good to go. Anyway, back to my previous aversion to collards....

Collards, I will admit, do benefit from flavor enhancement. However, many recipes use a cut of pork that makes me shake my head every time. "Fat back." Just saying it makes me laugh. Talk about defeating the purpose! Often, collards are boiled for hours, stripping them of their precious nutrients. Then to top it off, they're flavored with "fat back." I'm not superstitious, but I steer clear of things and places named after obesity. For example, you will not find me eating at Blimpie, Fatz Cafe or Potbelly Deli. "Fat back" is avoided for the same reason! If I eat it, I'll get it.

So at the brilliant suggestion of my father-in-law, who dropped off some fresh collards here the other day, I opted to cook them with smoked turkey instead of "fat back" and I only boiled them for a short time. And I must say, thanks to his tutelage, these were the best collards I've ever had. And svelte!

Now for all of you non-southerners who are asking "what are collards?," I'll get back to the point. You, too, can eat local seasonal vegetables, even in winter! Check out this tool from the Natural Resources Defense Council to see what's in season in your area. Even in January, most states have some seasonal options. But if you're in one of those states that doesn't, rest assured. We'll send you some! Here's a tip, though -- many experts say that frozen vegetables are better for you than fresh vegetables from other states or countries. Fresh veggies are often picked before they reach their nutritional peak, then shipped thousands of miles before they reach your grocer. Frozen veggies, on the other hand, are picked and frozen quickly, often within a day of harvest. And as a general rule, try to stay away from canned vegetables, which lose most of their vitamins during the canning process (tomatoes being an interesting exception!).

To steam your vegetables, simply put about an inch of water into the bottom of a pot, insert the steamer basket of your choice, cover, heat to a boil and steam the veggies until crisp-tender (about 5-8 minutes, depending on what you're cooking).

To roast your vegetables, preheat the oven to 400 degrees, mist vegetables with olive oil, place them in a single layer on a baking sheet, sprinkle with salt and pepper and other seasonings of your choice, and roast for 30 minutes, stirring or flipping every 10 minutes for even browning. (The picture shows The Svelte Gourmet Roasted Brussels Sprouts with Browned Butter & Pecans -- healthy with just a little glaze! Coming in the next cookbook!)

Each month, this blog has readers not only from across the United States, but also from countries around the world -- the UK, Australia, Italy, The Netherlands, Ireland, Brazil, Turkey, Philippines, Germany and Switzerland, to name a few! I am honored to have reached so many fans, and though I don't know who you are, I'd like to hear from you! Please leave a comment and let your fellow readers know what's in season where you live and how you cook it. I'm always looking for new ideas to keep meals healthy and interesting!

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

Ahhh...Umami!

When I first started to see the new Kikkoman television ads claiming "Umami" as the 5th taste, I thought it was just a gimmick. But for some odd reason, the word stuck in my head. I think it's because it reminds me of that Friends episode where Ross is trying to teach Rachel and Phoebe "Unagi," a "total awareness" exercise in karate. In my world (and theirs!), unagi is freshwater eel (my favorite sushi). Makes me laugh every time! "Ahhh...unagi!"

Anyway, back to umami. I did a little digging and figured out that umami really is classified as the 5th taste, and means "flavor" or "taste" in Japan. It is characterized by the presence of naturally occuring glutamates in foods. Brothy, meaty and savory have been proposed as additional translations.

So now we have salty, sweet, sour, bitter and umami. So what does this mean for us? What I figured out during my umami research is that The Svelte Gourmet: A Month of Main Courses cookbook is largely based on this flavor profile. Why? Because focusing on the flavors found in umami-rich foods, along with some salty, some sour and some sweet, creates big taste in small amounts! You get a ton of flavor, without adding a lot of fat and calories.

So based on the Kikkoman campaign, we can surmise that many Asian flavors are umami-rich. I've read that this includes the use of MSG (monosodium glutamate) as a flavor enhancer, but I'm talking about the naturally occuring glutamates in foods. No worries! So what other foods have umami flavors? Here's a quick list of the ones I love:

- beef, pork, chicken, fish, shellfish -- OK, so anything protein-rich!
- tomatoes
- mushrooms
- truffles
- soybeans
- carrots
- aged cheeses -- Parmesan, cheddar, Gruyere, emmental, blue cheese, romano
- yogurt and sour cream

So what does this say to me? It says -- and umami experts agree -- that pizza with tomato sauce, mushrooms and Parmesan cheese is an umami triple threat! That's even without the meat. Lucky for you, there's a healthy pizza recipe in the cookbook that even the kids will gobble up! Not only is this recipe full of umami-rich ingredients, the entire 8-inch Svelte Gourmet pizza has less than 400 calories! That's less than one slice of take-out! But I digress...

Mix these umami flavors with some of the other strong but healthful players, like salty olives, sweet honey, and sour citrus and you have entrees packed with flavor. These foods may not seem "svelte" to you, but used sparingly, these flavors pack a big punch in just a small amount. Perfect when you're trying to make healthy food taste great!

I've been walking around the kitchen saying "ahhh...umami" for about a month now. Keith and the kids think I'm a bit odd, but that's ok. I was formulating this blog entry in my head, wondering how I could best get the point across. Then this past weekend, I was preparing a client dinner -- starting with a lovely whole wheat crostini topped with roasted tomatoes, kalamata olives, garlic and basil chiffonade. Taylor walked into the kitchen, smelled it and said, "Yum, what are you making? It smells beefy." Well there you go. Ahhh....Umami!

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