Chocolate Sorbet

The rice milk could easily be substituted for coconut milk. For best results, make the chocolate mixture ahead of time and chill it until it is good and cold.

Ingredients:

1 cup water
1 cup organic golden brown sugar or cane sugar
1/2 cup unsweetened cocoa powder
4 oz. dark chocolate, chopped
1/8 teaspoon sea salt
1/8 teaspoon xantham gum
1 cup cold vanilla rice milk or coconut milk

Directions:

Heat one cup of water in saucepan until it is hot. Remove from heat. Add the brown sugar and cocoa powder and whisk to dissolve. Add in the chopped dark chocolate. Stir until the chocolate is melted.
 Add the sea salt, xantham gum, and milk. Whisk to combine.

Cover and chill until the chocolate sorbet mixture is very cold. The colder the better.

Pour the cold mixture into a large blender and whip briefly until frothy; then pour it into the frozen ice cream maker canister and churn according to the manufacturer's instructions for your particular make and model.

Serve soft serve from the canister or scoop the sorbet into a freezer container and freeze. When you are ready to indulge, allow the sorbet to soften slightly before serving.

Serves 4

Sensibalance Food BAR Amounts- 4 carbohydrates, 2 fat, and 1 protein

Mexican Pasta Salad

Try this zippy and zesty Mexican pasta salad that's perfect for summer BBQ's, picnics, and potlucks.


Ingredients:
1- 10 oz . box Hodgson Mill Whole Wheat Pasta- bowtie or medium shells
1 quart low-sodium stock
3 quarts water
2 ears of fresh corn, kernels cut off the cob
6 roma tomatoes, cored and cut into 1/2 inch dice
1 large orange bell pepper, seeded and cut into 1/2 inch dice
1 large avocado, peeled, seeded, and cut into 1/2 inch dice
3 scallions, sliced 1/4 inch thick
1/4 cup minced cilantro
3 tablespoons corn oil
2 small corn tortillas, cut into 1/8-inch strips
Juice of two limes
3 tablespoons white wine vinegar
1 tablespoon agave nectar or honey
1/4 teaspoon chile powder
large pinch of salt
3/4 cup corn oil

Directions:
1. Pre-heat oven to 400 degrees.
2. Combine the chicken stock and water in a large saucepan or stockpot and bring to a boil. Add the pasta and stir until the water is boiling vigorously. Cook for 7 to 9 minutes or until desired tenderness. Drain pasta and set aside.
3.  While the pasta is cooking, combine the corn, tomatoes, and bell pepper on a sheet pan sprayed with cooking spray. Drizzle with the 3 tablespoons corn oil and season with salt and pepper. Roast the vegetables for 15-20 minutes until vegetables are nicely browned. Remove pan from the oven and set aside.
4.  To make the dressing, combine the lime juice, white wine vinegar, agave nectar, chile powder, and salt in a small bowl. Whisk to combine. While whisking, slowly drizzle in the corn oil. Set dressing aside.
5. To make the salad, place the pasta in a large bowl. Add the roasted vegetables and drizzle the dressing on. Toss to thoroughly mix and taste, adding more dressing if desired.
6. Gently mix in the avocado, scallions and cilantro. Garnish with tortilla strips.

Serves 8-10

Sensibalance Food BAR Amounts- 4 carbohydrates, 2 fat, and 1 protein

Healthy Picnic Ideas

•               Take advantage of seasonal produce and fill your picnic basket with peaches, berries, cherries, watermelon, tomatoes, corn, zucchini, peas, and fresh herbs.

•               Try using broccoli slaw instead of coleslaw. Toss in some shredded carrots and toss with a light, low-fat poppyseed vinaigrette or yogurt dressing for a great salad that is lower-calorie but still delicious.

•               If you're grilling at your picnic destination, take along veggies such as portabello mushrooms, red peppers, zucchini, and onions. Grilled vegetables are great as a side dish, as a topping on sandwiches, or alone on a bun as a "veggie burger."

•               Pack your cooler with a variety of raw, crisp veggies like cucumbers, celery, asparagus tips, and cherry tomatoes. Take nutritious dips such as hummus, salsa, fat-free bean dip, or low-fat yogurt with herbs and spices.

•               Instead of high-fat chips, pack whole-grain options such as oat crisps or whole-grain rice chips.

•               Instead of bringing fried chicken, try a rotisserie chicken or wrap sandwiches. Lean beef burgers or turkey burgers are a healthier option than using regular ground beef. Skinless chicken breasts, pork tenderloin, and veggie burgers are other delicious options. Try them brushed with barbeque sauce and topped with lettuce, tomato, and other veggies.

•               When making salads, use dressings made with less oil and more vinegar or other added liquids such as fruit juices. In starchy salads, substitute whole-wheat pasta for white pasta and sweet potatoes for white potatoes. If you’re feeling creative, try a brown rice salad or whole-wheat couscous salad.

•               Use whole-grain buns, pita bread, or whole-wheat wraps to accompany your meats and dips.

•               Make sure to stay hydrated. Water is always your best bet!

•               Bring a colorful fruit platter for dessert. Keep the portions small if you eat cookies, brownies, or other baked goods.

Simple Yogurt Cake with Fresh Berries


This versatile cake makes a perfect refreshing summer dessert. Add freshly grated lemon zest for a hint of lemon and serve with all types of berries.

Ingredients:

2 cups all-purpose flour
1 1/2 teaspoons baking powder
1/4 teaspoon salt
1 cup plain nonfat yogurt
1 cup cane sugar
2 large eggs + 1 egg white
1/3 cup expeller-pressed canola oil, plus more for oiling the pan
1/2 teaspoon pure almond extract
1/2 teaspoon pure vanilla extract
2 cups fresh berries for garnish

Directions:

Preheat oven to 350º F. Oil a 9-inch cake pan, then line the bottom with a circle of parchment paper. Oil the paper, too; set the pan aside.

In a medium bowl, whisk together flour, baking powder, baking soda, and salt. In a separate bowl, whisk together yogurt, sugar, eggs, oil, almond extract, and vanilla extract. Gently whisk flour mixture into yogurt mixture just until blended and smooth.

Pour batter into prepared pan for 45 minutes, or until cake is golden brown and top has formed a thin crust. The cake should be just firm in the center when done. Cool cake on a wire rack for 10 minutes, then remove cake from pan and peel off parchment paper. Continue cooling on a rack. Slice and serve with berries.

Serves 8

Sensibalance Food BAR Amounts- 4 carbohydrates, 2 fat, and 1 protein

Fit in Fruits and Vegetables

Eating fruits and vegetables can do some amazing things for your body: help stave off chronic diseases like heart disease, cancer, and diabetes, keep your skin healthy and your brain sharp, and help you lose weight without your feeling hungry. But the sad fact is that three out of four people don't get close to five servings of fruits and vegetables a day, which is the minimum amount recommended.

If you count yourself among that majority, here are some tips to help you fit more of these nutritional powerhouses into your life!

• Buy bags of prewashed greens so you can make a salad in no time.

• Keep blueberries and grapes in the freezer, and nibble on them while they're still frozen. 

• Make an extra-large batch of vegetable soup. Freeze the leftovers in single-serving containers for easy, instant homemade lunches on busy days. 

• Every Monday, bring five pieces of fresh fruit to work, and eat one every day. Keep the fruit in a basket — not only will you eat more but you'll enjoy how it looks! 

• For a satisfying snack, spread some peanut butter on apple slices or a banana. 

• Take a half hour each week to cut up fresh fruits and veggies and store them in sealed containers. No one can resist a ready-to-eat fruit salad, and peppers, celery, and carrots are much more enticing when they are already washed and cut. 

• Visit your local farmers' market. You'll be amazed at the array of colorful, delicious produce you'll find.

Make sure to eat at least 2 servings of fruit and and 3 servings of vegetables every day for optimal health.

Sweet Corn and Black Bean Salad

Simple to prepare, colorful, and flavorful, this salad combines fresh sweet corn, tender black beans, crisp red peppers, and zesty cilantro in a simple rice vinegar dressing. Serve this at your next summer picnic for a healthy side option.

Ingredients:

2 cups fresh or frozen and thawed corn kernels
1/2 cup finely chopped red onion
2 tablespoons seasoned rice vinegar
1 tablespoon extra-virgin olive oil
1 tablespoon lime juice
1/4 teaspoon sea salt
1/2 teaspoon ground black pepper
4 cups no-salt-added cooked black beans, rinsed and drained
1 red bell pepper, cored, seeded, and chopped
1/3 cup cilantro leaves, finely chopped

Directions:

Bring a medium pot of water to a boil. Add corn and cook for 1 minute, then drain well, rinse in cold water, and drain again. (If using frozen corn, skip this step). Meanwhile, rinse onions in cold water to remove some of their sharp, acidic flavor; drain well and set aside.

In a large bowl, whisk together vinegar, olive oil, lime juice, salt, and pepper to make a dressing. Add beans, corn, onion, and bell pepper and toss until just incorporated. Cover and chill for about 2 hours. Add cilantro and toss again before serving.

Serves 6

Sensibalance Food BAR Amounts- 3 carbohydrates, 1 fat, and 2 protein

Is It Possible to Eat Ice Cream and Stay on Track?

As a mom of 3 kids all under the age of 6 and their friends, ice cream is very popular right now around our house.  With temps rising up to 100 degrees before noon, eating something cold is almost essential! I don't know about you, but I LOVE ice cream.  Is there a problem with this?  Well, let's just say my metabolism isn't what it used to be 15 years ago. I also love the novelty of ice cream cones.  It takes me back to my childhood eating ice cream with my grandparents!!!!!!!! 

Want to know my solution?  Nothing earth-shattering.  Just a little portion control and label shopping at the local grocery store.  Keebler makes an ice cream cone that is only 15 calories/cone (standard cake cone).  Now granted, I am not a big fan of partially hydrogenated oils, but with this ingredient being listed as less than 2% in the ingredient list and 0 grams of sugar, I am fine with this as a treat.  It sure beats those HUGE waffle cones with tons of sugar.  

Now the ice cream.  I like to make my own from time to time as fruit sorbets and gelatos, however there are good choices in the grocery store.  One brand to consider is Edy's slow churned 1/2 fat varieties.  The slow churn tends itself to great flavor.  For example, their standard vanilla bean is only 100 calories with 3.5 grams of fat per half cup.  Use a standard ice cream scooper to portion correctly.  One scoop is equal to 1/4 cup ice cream. 

So yes, you CAN eat ice cream cones and stay on a healthy track.  Just look for the lower fat varieties of ice cream and portion correctly.  Now you and the whole family can enjoy your favorite ice cream and make memories!

If you are following the Sensibalance Food BAR Program, 1 cake cone with 1/2 cup Edy's half fat ice cream is only 1 Carbohydrate Food Bar.

www.healthylifeandnutrition.com

Have A Healthy Week!!!!!

Melanie Rubery MS RD LD CLT

  

Banana Bread with Cauliflower Puree

Here is another great variety on the traditional banana bread.  Often times, the recipe is full of sugar, white flour, and fat.  Now that I have a house full of kids, I like to make sure the food I am cooking is full of good nutrition.  We eat this bread for breakfast, as a snack, and for dessert.  Enjoy!

1 1/4 cups whole wheat flour
1/2 tsp baking soda
1/4 tsp baking powder
1/2 tsp salt
1/2 tsp cinnamon
1/2 cup light brown sugar (I like to use Splenda baking brown sugar or Whey Low variety)
1/4 cup canola oil
2 large egg whites
1 1/2 cups banana puree
1/2 cup cauliflower puree
1 tsp rum extract (could use banana or vanilla)

Mix all ingredients and pour in a loaf pan.  Cook at 350 degrees for 50 minutes.  Cut into 11 slices.

Serves:  11

Sensibalance Food BAR Amounts-1 Carbohydrate and 1 Fat Food BAR


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