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

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.

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

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."

Recipe Makeover #1 - Svelte Macaroni & Cheese!

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!

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!

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.

Wok this way!

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!)

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.

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!

I like to keep green soup around the house to mess with the kids. (New recipe!)

Brrrr...even by northern standards, Charleston is cold. There was ice on my front stairs this morning! The pond even has a layer of ice on it! Since moving down here, my skin has gotten thinner...or something. I feel like a popsicle!

Nothing says cozy like a homemade pot of soup. Vegetable, chicken noodle, tomato (the Far East Tomato Soup in my cookbook is to die for!). I also love making soup because it's easy to freeze and pull out on those nights when I don't want to cook.

One of my all-time favorites is split pea soup. Though I leave the potatoes out to keep it svelte, it is still really good. It has nice chunks of ham and the onion, celery and bay leaves give the split peas an amazing flavor. YUM. At least I think so. Judging by Keith and Taylor downing a bowl or two each, I think they agree. Courtney, on the other hand, was not amused. I decided to stay out of it this time...

Her: "Daddy, it's green."
Him: "Then close your eyes."
Her: "Can't I have something else?"
Him: "You've already had half a loaf of bread. Two teaspoons is all I ask. It's good!"
Her: "Nope."
Him: "Then no more snacks or bread. Two teaspoons."
Her: "Not gonna happen. I don't care, I don't need snacks. I'm not hungry."

Little Courtney ended up eating her two teaspoons of soup for breakfast before Keith made her pancakes. And she admitted it wasn't too bad. Just not something she would want to eat again. What a hoot! I'm sure I said the same thing when I was 10, but now I love this soup. Thanks Mom!

This weekend, I set out to create more soup -- for us to freeze and to use up some of the ingredients in the fridge. I'm also working on the next cookbook, which will feature soups, salads, sides, etc., so I'm always experimenting. Well wouldn't you know it, green soup once again made an appearance. I wonder how Miss Courtney is going to like this one? Maybe I should spare her, but it's REALLY good, and she likes broccoli. If she can just get past the color, I'm sure she would like it!

This Creamy Broccoli Soup is a recreation of two old favorites -- cream of broccoli and broccoli cheese soups. However, this one focuses more on the broccoli and less on the fat. It's different and interesting, with delicate flavors that mellow the broccoli's bite. And unlike the old favorites, it is VERY light. With the ingredients I used, I calculated mine to have 75 calories per serving, with 8 servings in the pot. Of course Keith and I each ate more than a serving at a time, but with it being so low in calories, who cares?! It was a cozy, comforting meal for us during this unusual cold spell in Charleston, and he loved it. I hope you enjoy it as much as we did!

Creamy Broccoli Soup
2 lbs (10 cups) broccoli, frozen or fresh
1 quart chicken broth (preferably low fat and low salt).
2 oz light cream cheese (regular or reduced fat)
1/2 cup plain yogurt (fat free or full fat)
1/2 tsp garlic powder
1/4 tsp black pepper
Salt to taste (amount needed will depend on your broth)
Extra broth or water to thin, if necessary

Boil broccoli in broth for 10 minutes, or until it's soft enough to mash with a fork (don't drain it). Mash roughly and add the rest of the ingredients, stirring until the cream cheese melts. Blend with an immersion blender or transfer to a regular blender, blending until smooth and adding extra broth to achieve your desired consistency. Top with a dollop of yogurt and some freshly ground black pepper if desired.

Enjoy!

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

Partying like it's 1999!

I started this blog just under 3 months ago. Can you believe that? I can't. The response has been so overwhelming and in just 3 months, I've turned The Svelte Gourmet into a company, wrote a cookbook, and earned recognition from the media for this "unique idea." It seems that "personal training in the kitchen" is something that was missing, not only in this area, but everywhere. Trainers will tell you how to eat right, but not how to make it taste great. Cooking shows will tell you how to make food taste good, but it's rarely good for you. My goal is to merge the two.

Anyway, I digress. With a decade of marketing experience, I know a bit about how to get the word out. But what astounds me most is how the social networking phenomenon has thrown The Svelte Gourmet into overdrive. It was the response from fans -- many of whom I've known for years and new ones that I'm gaining each day from these sites -- that was the impetus to turn this blog into a business.

So thank you. Not only for your encouragement, but for showing back up in my life. High school and college friends I haven't talked to in a decade -- and sadly, may never have reconnected with if it weren't for Facebook and The Svelte Gourmet -- have become new fixtures in my life. I love that, as we muddle our way through adulthood, our common bond of school, sororities and parties has turned to careers, kids and cooking.

Sure, I'm getting a lot of encouragement and I'm gaining new fans everyday who don't know me, but who are interested in what I'm doing. What I find the most interesting, though, are the people who knew me "when," who are saying that I look great and I never needed to lose weight. I think maybe our memories are starting to fade as we get older. But boy, nothing brings back memories like a photograph.

This one came out of nowhere. My lovely friend Leah, who was once my daily confidant, is now at the other end of the country. I miss her. Every time I lost a little bit of weight, she would tell me I was looking "svelte." That, of course, was much needed encouragement, and has always stuck with me. So on New Year's Eve, just a couple of days ago, I was shocked and happy to hear from her. And equally as shocked looking at the picture she sent. I guess my memories have faded a bit, too! This picture is of Leah and me (I'm the one on the right!) on New Year's Eve 10 years ago. Partying like it was 1999. Ringing in the new millennium, I was 30 pounds heavier than I am now.

This was definitely a reality check for me. I went back and forth for a few days on whether or not I should share it with you. Then I decided that nothing tells my story of yo-yo dieting better than this picture. It was about a year after this photo was taken that I decided to get serious about losing weight. I was 24 and still in the mindset of "this was just my size." My roommate moved to Manhattan and I was completely on my own for the first time in DC. With no one to monitor me and no one to hide from, it was just me, the fridge and the scale. It was hard at first. I didn't know what to eat and I just started cooking and seeing how I could make the bland diet food taste better. I joined the gym, which started as a battle, but I learned to like the endorphin rush. Mostly, for me, it was the eating healthfully that enabled me to lose weight. The scale would go down 1/2 a pound or a pound every couple days. It was exhilarating! Every now and then it would go up, reminding me that I needed to be more careful. I went from a 12 to an 8 to a 6, 4, then 2...30 pounds gone.

The best part is that I've been able to keep it off for the better part of a decade. I changed my mindset. That was NOT my size. If only I'd figured it out sooner. Because you know what? It wasn't that hard. Anyone can do this. And that's why I started blogging.

Thank you for your encouragement and thank you to those who have reappeared in my life. I missed you!

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

'Twas the Night Before New Year's

'Twas the night before New Year's and all through the fridge,

nothing in there was healthy, not even a smidge.

The holidays are over, the gorging's all done.
It's time for my New Year's resolution!

The pantry gets emptied, the cupboards cleaned out,
No more junk food for us! Keith is starting to pout.

I in my "onion goggles" -- no more tears, no more sorrow!
We're starting "A Month of Main Courses" tomorrow!

Skinny Lasagna, Prosciutto Pork, Fancy Breakfast for Dinner,
And what? It's all healthy? This book must be a winner!

A whole month of main courses that are tasty and good,
No more boredom, fad diets or food that's like wood.

My mission, you see, is to help you get svelte!
Healthy food can taste great, and the pounds will just melt!

Off love handles, off double chin, off growing derriere!
Off laziness, off lethargy, just GET OFF THE CHAIR!

These recipes are ready to answer the call,
Sweets away, fat away, bad carbs away ALL!

It's "A Month of Main Courses," healthy cooking done right,
It's available now at The Svelte Gourmet website!

http://www.thesveltegourmet.com/products.html

Enjoy and Happy New Year!

I'm not Superwoman! (and other shocking discoveries)

Boy, am I tired! No one warned me that running a household was so stressful! A lot has changed for me in the past few months -- I got married, built a house, inherited two beautiful children, got a dog, got a cat, started a new business and published a cookbook. Whew! Just typing that makes me tired.

I've figured out this month that I'm not Superwoman (I've suspected this for quite some time, but now I know for sure). I take on too much, like I'm sure most of you do. The extra stress and running around does burn off some calories, but that's all counteracted by the "grab-and-go" mentality when it comes to eating.

I know when I grab a handful of junk food on my way out the door that I'm doing myself an injustice. So I'm careful later. What sneaks up on me, though, is the junk food that's disguised as health food. I've seen this happen so often that I have to mention it -- just because it says "lowfat" or "light" doesn't mean it won't contribute to weight gain.

Case in point: In college, fat free frozen yogurt was a staple of my diet. I have a big appetite, so my portions were a little off -- but since it was fat free, I wasn't doing any harm, right? WRONG. I've since figured out that the yogurt I was eating still had 600 calories. OUCH! A serving size is 1/2 cup, but I was eating 4 times that, probably more, several times a week. No wonder!

Now that I'm cooking healthy food and sharing it with others through this blog and my business, I've seen this type of self-sabotage happening more and more. "This is healthy!" followed by overeating. When we see something that's obviously fattening, we know to watch our portion sizes (or at least be more careful later). But when we're faced with healthy choices, all bets are off. Sure there's more breathing room with the healthy food, but if you are trying to lose weight, portion size still matters. After all, it's a numbers game -- calories in, calories out.

For me, it's not the endless holiday party buffets that get me. I know what to do with those (the veggie tray is my best friend, but watch the dressing!). The problem is eating on the run, being too tired to cook dinner and snacking during all the great holiday movies! So here are a couple tips. If you have more, please share them!

Read labels. In my opinion, the most important information on a nutrition label isn't the calories or fat, it's the serving size. Read the label and measure a serving size -- even if you eat more, you'll be conscious of what a serving size should be and you'll learn to cut back on other things to balance it out. This will be discouraging at first -- you'll be shocked at how little a serving size actually is for most things. But the lesson is worth it!

When it seems too good to be true, investigate! Spray butter that tastes really good and has 0 calories? Yahoo! I was so ecstatic, I used it on everything. But then I dug a little deeper and learned that the nutrition label can say 0 calories if one serving has less than 5 calories and 0 fat if one serving has less than 1/2 a gram. So guess what? That bottle has over 900 calories. OUCH! I've heard similar reports about diet soda (which has no nutritional value, anyway), so stick to water!

Don't snack with an open bag. When you want a snack, measure out how much you should be eating, put it in a bowl and put the bag away. Trust me, you'll think twice about going back for more. But if you sit in front of the television with an open bag of anything, you'll eat WAY more than you intended. Even a bag of rice cakes (ew!) has a ton of calories if you eat the whole thing! I'm speaking from experience. This is also why I love fruit -- it's perfectly portioned!

Chew gum. Want to fend off cravings or between-meal snacking? Chew a piece of gum. My friend shared this tip with me, and it's worked for her. She's lost 9 pounds so far! Awesome! And during the holidays, too. While gum keeps your mouth busy longer, I also find that popping a mint or brushing your teeth works, too. That minty flavor makes just about anything that follows taste bland or bitter. Perfect!

Take time to eat regular meals. When I don't eat regularly, my hands shake, I get irritable and I can't function. Thus, I get desperate and grab whatever is closest. Bad idea! The best lesson I learned when I wrote my cookbook is that cooking dinner doesn't take that long. I cooked 30 dinners in 4 days and I can tell you for a fact that this is true. A chicken breast will cook in 15 minutes. Lean steak is even less! That is faster than the drive-thru! But if you're out and you need to grab something on the go, opt for Subway over virtually any burger joint. Skip the cheese, the mayo and the oil on your 6-inch sub (load up on veggies, mustard and vinegar!) and you'll come in around 300 calories. Can't beat that!

I know we can make it through this season without weight gain. I have faith! Please feel free to share the tips that work for you. Here's to a healthy, happy, and fit holiday season!