Snacking…

Candy Land

Face it… you know you do it.  Whether stealthily reaching for a lollipop from the doctor’s office candy jar (come to think of it… why is the doctor promoting candy?), “visiting” your co-worker who has candy overflowing out of a witch’s cauldron from last Halloween, or simply purchasing that “impulse sugary buy” at the register at the gas station, we are all guilty of said acts.  And why not?  Candy makes us feel good… right?  A sudden burst of energy, sweet taste and bright colors?  Who would not enjoy sweets?

Sugar Buzz... Sugar Crash.

According to the Mayo Foundation for Medical Education and Research, symptoms associated with sugar crashes include: fatigue, headaches, irritability, confusion, anxiety and difficulty concentrating on daily tasks.  All similar to hypoglycemia effects, though not as severe.  In order to eliminate such wretched symptoms, the following 5 options are healthier alternatives to their sugary counterparts:

Fruits and Vegetables, Nuts, Whole Grains, Low-Fat Dairy and Dark Chocolate.

Dark Chocolate - 6g Per Day

Chocolate you say?  Now I am not granting you permission to run to the snack machine and purchase a King-Size Dark Chocolate candy bar… but in consuming a small amount – 6 g, or 1 small square (about 30 calories - MayoClinic.com), per day allows one to experience the benefits of said chocolate , which reduces C-reactive protein levels in the blood.  Consuming more than this amount negates the benefit by adding unnecessary calories and fat to an individual’s diet.  That being said… allow yourself a 5 minute break in the day to stop what you are doing, relax, breathe, close your eyes, savor your chocolate… then resume your 1,000mph work-day.  You will be rejuvenated to begin a new task eliminate at hand with enthusiasm and a clear mind.

Chobani 0% Greek Yogurt - Different Flavors (Plain as well)

 Low-fat dairy… my favorite is 0% Greek Yogurt.  I often consume said yogurt in two manners: 1) mixed with fresh fruits, nuts and a dusting of coconut or 2) a dollop atop home-made soups.  I prefer 0% Greek yogurt because it has a dense, creamy flavor… similar to full-fat.  Another calorie-saver is replacing full-fat mayo with a combination of lite-mayo/fat-free cottage cheese to tuna salad.  Just 1,000 milligrams of calcium are needed per day in order to maintain a strong bone mass.  Skim milk, Almond milk, fat-free/lo-fat cheeses, sour cream and yogurts are healthy options.

Whole Wheat Bread

No carbs?  Personally, I cannot function without consuming carbs.  So how does one maintain a healthy physique while enjoying carbs?  By knowing the healthy carbs to consume.  Did you know that an individual actually needs at least 130 grams of carbs each day in order to maintain a sharp concentration and ability to focus on daily tasks?  If one does not consume enough carbs, then the ability to study, work efficiently and to concentrate become increasingly more difficult.  Whole grains are not only higher in fiber, but are packed fuel to energize your body.  By consuming at least 5 servings of whole grains per day, one can lose belly fat and lower level of C-reactive proteins in the body (predictor of heart disease, diabetes and strokes).  If carbs are your vice, then choose healthy options: oatmeal, whole-wheat bread (look at the label to verify that it is truly whole wheat!), whole wheat quinoa, couscous and pastas.

Almonds, Pistachios, Cashews, Walnuts, Pecans, Brazil Nuts

Monounsaturated fats, found in a plethora of nuts, help to lower bad LDL cholesterol levels in your body.  By toasting almonds, walnuts, pistachios and cashew nuts, one can simply throw the crunchy snacks atop salads, yogurt, or alone as a mid-day treat.  (Place nuts on a baking sheet and roast in a 350-degree oven for 10-15 minutes – may freeze extra roasted nuts in order to save time).  The fat and protein in nuts allows an individual to maintain a feeling of satiation – feeling fuller and satisfied throughout the day in order to prevent mindless snacking.  Limit your consumption to a healthy handful.  (If you have massive hands as I, then you may want to consume not quite a handful… just sayin).

Mango's were priced at 2 for $1
at the Grocery Store Last Week...
I was Excited!

Last, but certainly not least, fruit and vegetables.  My favorite… typical.  I consume a diet rich in fruits and vegetables because my body craves such foods.  I was blessed in having a mother who cooked for our family.  Growing up, our dinner table popped with vibrant colors of fruit plates, casseroles laden with vegetables, lean proteins, lentil soups and milk.  Adding more fruits and vegetables is EASY to do… but the majority of Americans simply do not do it!  Why?  I generally purchase my fruits and vegetables in bulk (saves money the more that you purchase).  Upon arriving home, I take time to cut and prepare all veggies, then store in Tupperware.  Not only does the life of the vegetable extend when stored properly, but it makes snacking much easier.  Everything is already prepared.  I simply reach for a healthy fruit or vegetable, instead of loading my blood sugar with candy or breads. 

Maintaining a healthy diet is not easy.  Of course it is hard work.  But an individual has to ask him or herself whether their health and performance on a daily basis is worth the effort.  Would I rather sleep better, have clean skin, be more efficient at work, have more energy and maintain an enthusiasm for life?  Or feel lethargic, drained, unable to exercise and sleep-deprived.  You are what you eat.  Exercising is important, but diet far outweighs any work-out.  Quoting Bon Jovi, “It’s your life… it’s now or never.”

Something to think about.

All my love from DALLAS, y’all,

sb

Night of Superstars

Night of Superstars - Dress Fitting at the
Dallas Hilton Anatole

I had the absolute privilege of catering the Night of Superstars dress-fitting for the upcoming Night of Superstars event on May 19, 2012 at the Dallas Hilton Anatole.  The Night of Superstars is a grand red carpet charity event held to recognize extraordinary kids who are affected by varying types of disabling conditions but reach far beyond their adversities, excelling in academics, athletics, community service, etc. The intention is to honor these SUPERSTARS for their accomplishments and to encourage them to continue down this path of excellence!  I loved spending the day with the young girls – learning about their stories and amazed by their fighter mentalities.  Even waking up to get out of bed every single day is a challenge for these children… yet they do so, and do so joyfully, on a daily basis.

Night of Superstars - Dress Fitting at the
Dallas Hilton Anatole

Talk about a reality check.

The girl superstars and their families were invited to a dress fitting before the Superstars Gala.  Upon their arrival into the suites at the Hilton Anatole, they were greeted by Greg Johnson, founder, as well as several of the board members of the NOSS.  Gorgeous ball-gown dresses hung from racks as the girls scanned the glamorous outfits.  A spread of dainty sandwiches and hors d’oeuvres lined the oversized table and a station of glittering “bling” was positioned under the dazzling chandelier.  I was surprised how the girls maintained their composure… an overwhelming feeling could have surely engulfed their spirits.  However, their true joy was expressed through their larger-than-life smiles and conveyed in their laughter.  I admired their ability to display such confidence and gratitude at such a young age.  And, oh yeah, after having to overcome such adversity on a daily basis.

Friends in Dallas, I would encourage you to attend the upcoming Night of Superstars event on May 19, 2012, at the Dallas Hilton Anatole:  a celebration of these amazing young individuals.  I think that a thing or two may be learned.  Just sayin’.

http://nightofsuperstars-dallas.eventbrite.com/

Night of Superstars - Dress Fitting at the
Dallas Hilton Anatole - Spread

In order to celebrate the girls, I made feminine hors d’oeuvres and “high-tea”-style sandwiches.  Most children pass over-refined culinary creations and head directly to the peanut butter and jelly, mac and cheese, treats, etc.  Therefore, I catered the dress fitting menu for a child-friendly palate: Almond butter and fruit sandwiches, chicken salad sandwiches, cake balls, fruit tarts, sugar palmiers, white chocolate butter cookies, egg and chicken mini-quiches, chocolate cake and milk-chocolate brownies.  My intention was to make each of the girls, as well as their families, to feel special… to celebrate their beautiful lives.

Peanut butter and jelly can become awfully monotonous when consumed on a frequent basis.  In order to create a more “gourmet” PB&J (as well as healthier!), use almond butter in lieu of peanut butter, and substitute fruit in place of jelly.  My favorite combination includes strawberries and bananas.  However, any combination of favorite fruits may be combined to satisfy your (and well as the youngsters) palate.  Almond butter is a “safer” option as individuals are often more prone to peanut allergies, as opposed to almonds.  Cashew butter is an additional option.

Brownies have always been a crowd pleaser and are easier to make for large crowds.  The following brownie recipe has found to be tried and true:

Milk Chocolate and Fudge Brownies

Brownies

4 Large Eggs

1 Cup Sugar

1 Cup Brown Sugar

1 ¼ Cups Cocoa Powder (I recommend Hershey’s Special Dark Cocoa) 

½ Cup Flour

1 tsp. Vanilla – Extract or I recommend Madagascar Vanilla Paste (found at Whole Foods, Sur La Table)

½ tsp. Salt

Non-stick Butter Spray

Cocoa Powder – to dust pan

Preheat oven to 300 degrees F.  Spray 8-inch square pan with non-stick spray, then place a square of parchment paper in the bottom of the pan.  Spray top of parchment paper with non-stick spray.  At this point, most recipes instruct an individual to dust the pan with flour; however, dust the pan with cocoa powder instead.  This way, when removing the brownies from the pan, there will be a thin layer of cocoa powder on the crust, as opposed to flour. 

Fruit Tarts for the Female Superstars at
the dress fitting

In a mixer, beat the eggs until they reach a “fluffy” consistency and light golden yellow color.  Add both the granulated and brown sugars and continue to beat until incorporated.  Add remaining ingredients and continue to mix until fully incorporated.

Pour the batter into the greased and “floured” pan.  Bake for 45 minutes. Insert a toothpick into the center of the pan; it will emerge clean when fully cooked.  If there is any residual batter on the blade, then allow the brownies to continue to cook.  When finished, remove pan and allow brownies to cool on a wire rack.  Do not cut into brownies until they are completely cooled.

May top brownies with chocolate, sprinkles, Nutella, white chocolate, powdered sugar, a la mode (ice-cream)… whatever your little heart desires.  You’re the chef.

I am truly looking forward to the upcoming event… celebrating the lives of such strong, positive children… true superstars!!

All my love from Dallas, sb

Do You Know the Muffin Man?

Mini-Muffin Tins Aid in Maintaining Portion-Control

Muffins often get a “bad rep,” and rightfully so, as the majority of muffins are composed of butter, oil, pastry flour and sugar.  Nutrition fail.  Recipe for disaster when the goal is geared towards healthy eating.

Until now…

For those of you who adore muffins, yet are still watching your figure, the following two muffins are fantastic, healthy alternatives.  And no… they do not taste of cardboard/bland “health food.”  Exploding with whole grains, natural sugar from Organic apple juice and berries, wheat germ and flax seed, the following Oatmeal and Blueberry muffins are absolutely worth at least trying.

Oatmeal muffins

1/2 cup Whole Wheat Pastry Flour or Whole Wheat Flour.  (May even substitute ½ Quinoa flour)

1/4 cup Ground Flaxseed

1/4 cup Toasted Wheat Germ

1 c Ground Oatmeal – Use food processor and pulse oatmeal until it reaches the consistency of flour

1 Tb + 1/2 tsp Baking Powder

1 tsp Salt

2 tsp Cinnamon

1/2 tsp Cloves

2 tsp Madagascar Vanilla Bean Paste (optional)

2 Tbsp Walnut Oil

Oatmeal Muffin without Raisins (May Include Dried Fruit)

2 Egg Whites

1 1/2 cup Organic Apple Juice

1 cup of Raisins/Currants

Preheat oven to 375 degrees F and line muffin tin with muffin liners.

In one large bowl, combine the following “dry” ingredients: flour, ground flax, wheat germ, oatmeal, baking powder, salt, cinnamon and cloves.  (If desired, may also add in Madagascar Vanilla Bean Paste – about 2 tsp – adding minimum sugar).  Mix well. 

In a separate bowl, combine the eggs, walnut oil and organic apple juice.  Mix well, then slowly mix into the dry ingredients, while stirring constantly with a spatula.  Take your time when incorporating the wet into the dry, as to prevent lumps from forming.  There is nothing worse than biting into a muffin or bread, and tasting a little clump of baking powder or flour.  Believe me, it does not simply “cook together…” Yes, I do speak from experience.  Rather than ruining a batch of muffins, take the additional time to achieve a uniform and smooth batter.  When fully incorporated, mix in raisins or currants.

With an ice cream scoop (in order to achieve uniformity in size), scoop the same amount of batter into lined muffin tins.  Bake 375 degrees F for about 23-25 minutes.  Muffins will be fully cooked if you stick a knife blade/toothpick into the muffin and it “comes out clean,” – meaning that there is no uncooked batter residue on the blade/toothpick.  If raw batter is found on the utensil, place muffins back into the oven until fully cooked.

Blueberry Muffins

Blueberry muffins

1 1/2 cup Whole Wheat Pastry Flour or Whole Wheat Flour (May even substitute ½ Quinoa flour)

1/4 cup Ground Flaxseed

1/4 cup Toasted Wheat Germ

1 Tb + 1/2 tsp Baking Powder

1 tsp Salt

2 Tbsp Walnut Oil

2 Egg Whites

1 1/2 cup Organic Apple Juice

1 cup Organic Frozen Blue Berries

                                                                                                                

Preheat oven to 375 degrees F and line muffin tin with muffin liners.

In one large bowl, combine the following “dry” ingredients: flour, ground flax, wheat germ, baking powder and salt, cinnamon and cloves.  Mix well. 

Organic Apple Juice - My Preference is
Santa Cruz

In a separate bowl, combine the eggs, walnut oil and organic apple juice.  Mix well, then slowly mix into the dry ingredients, while stirring constantly with a spatula.  Take your time when incorporating the wet into the dry, as to prevent lumps from forming.  When fully incorporated, add in frozen blueberries and barely stir. 

With an ice cream scoop (in order to achieve uniformity in size), scoop the same amount of batter into lined muffin tins.  Bake 375 degrees F for about 23-25 minutes.  Muffins will be fully cooked if you stick a knife blade/toothpick into the muffin and it “comes out clean,” – meaning that there is no uncooked batter residue on the blade/toothpick.  If raw batter is found on the utensil, place muffins back into the oven until fully cooked.

Because these muffins do not contain granulated sugar, you can expect them to be significantly less sweet than a normal recipe.  However, by adding a plethora of blueberries to the blueberry recipe, as well as more cinnamon than usual to the oatmeal recipe, these aid in providing a natural sweetness to the muffins.  The sweetness also is determinant upon the sugars in the Apple Juice.

The flavors in the muffins become more pronounced on subsequent days, as the spices are able to “marinate.”  In addition, muffins may be stored in the freezer, then thawed at room temperature and enjoyed.  By using smaller muffin tin molds, portion sizes are more appropriate.  Less is more, in a sophisticated-sense.

j9sTyle Pink and Red Fashion Show 2012
Designs by Jay Grishby Jr.

How do you like them, muffins?

Back to Dallas this evening, but until then, all my love from Marshall,TX y’all,

sb