Homemade Salsa

This is a really chunky salsa, which I prefer over the watery, tomato-ey kind with about five pieces of peppers in it.

This recipe doesn't have exact measurements because I just guessed and added as much or little of ingredients as I wanted.

-Diced pineapple
-Diced tomatoes
-Diced sweet or red onion
-Minced garlic
-Diced jalapenos (I just used the canned kind)
-Fresh cilantro
-A few dashes of lime juice & lemon juice
-A little bit of olive oil
-Garlic salt
-Pepper

You can eat this with tortilla chips or put it over grilled fish or chicken! You can also wrap it up in a tortilla with your preference of meat (ground beef, chicken, turkey...etc) and make a fajita.

Enjoy!

New Recipes!!!

Brown Rice with Spinach, Ground Turkey, Carrots, and Feta Cheese


2 shredded carrots OR 1-2 bags of pre-shredded carrots
Ground Turkey (as much as you prefer)
1 bag fresh spinach leaves
1 chopped onion
Salt, pepper, turmeric, paprika, and garlic powder to taste
Crumbled feta cheese (as much as you like)
Brown rice (as much as you like... I used 2 bags of the "boil in bag rice" and it fed 4 people with a little bit leftover)

Cook turkey, onions, spinach, and carrots in a skillet until done. Add cooked rice to skillet and mix well. Add spices to taste. Serve with crumbled feta on top.

Carrot-Oat Muffins (this can also be made into a cake)

Cooking spray
Muffin liners
1 cup oats
1 cup chopped walnuts
1 cup whole-wheat flour
2 teaspoons baking powder
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon salt
1/8 teaspoon nutmeg
2 cups grated carrots
1 cup maple syrup (or pancake syrup)
1 cup Craisins
1 1/2 teaspoons vanilla extract

Preheat oven to 325.Pulse oats and walnuts in a food processor or blender until coarsely ground. Transfer to large bowl. Add flour, baking powder, baking soda, cinnamon, ginger, nutmeg, and salt. Mix well. In a second large bowl, combine carrots, syrup, craisins, and vanilla. Add carrot mixture to floour mixture and stir until completely incorporated. Transfer to muffin pan with muffin liners (spray them with cooking spray first). Bake for about 1 hour. Let cool when finished.

I made a little glaze from skim milk and confectioners sugar by mixing equal parts and drizzling a little bit over each muffin.

Cheesy-Veggie Muffins

Cooking spray
Muffin liners
1 cup whole-wheat flour
2 teaspoons baking powder
1 teaspoon baking soda
1 cup skim milk
Chopped carrots, celery, onion (however much you like)
Salt, pepper, garlic powder, paprika, turmeric to taste
1 tablespoon (or however much you like) of buffalo wing sauce
Shredded cheese (however much you like...cheddar or mexican style)

Preheat oven to 350. Mix all ingredients in a large bowl until well incorporated.
Place into muffin tray and bake for about 45 minutes (keep an eye on them).

EnJoY!

Coffee: My New Love

I used to NEVER drink coffee. Even in college ... which isn't even that long ago. I guess I never realized that there were so many variations of coffee drinks and ways to make coffee taste good.

Now that I'm in the real world, coffee has become essential. Waking up before the sunrise and working all day is exhausing, so a cup of java is necessary when I roll into work.

I'm the type of person who loves to try new things, especially when it comes to food or drinks. I get sick of eating or drinking the same thing all the time. I found some really neat coffee smoothie recipies that would be a great breakfast or dessert. Each one of these is 2-3 servings.

*Banana Coffee Smoothie*
Put all ingredients in a blender and process until smooth.

Ingredients:

•1 cup milk
•3/4 cup strong coffee, chilled
•2 bananas
•6 ice cubes

*Mocha Java Smoothie Delight*
Put all ingredients in a blender and process until smooth.

Ingredients:

•One scoop chocolate protein powder
•2/3 cup water or milk
•1 teaspoon instant coffee
•4-6 ice cubes

*Quick Coffee Smoothie Recipe*

Ingredients :

•1 cup of Coffee Chilled
•1 tsp of Sugar Or Honey
•1 Banana Cut Into Chunks
•1/2 cup of Whole Milk

Preparation :

•Blend mix milk, coffee and bananas until smooth.
•Add the sugar or honey to the mixture and blend until sugar is dissolved.

*Cool Choco Mint Smoothie*

Ingredients :

•One scoop chocolate protein powder
•8 ounces ice cold water
•2-3 drops of peppermint
extract
•1/2 teaspoon instant coffee
•3-4 ice cubes

Preparation :
Blend all ingredients until smooth.

*Cappuccino Smoothie Recipe*

Ingredients :

•One Scoop of vanilla protein powder
•2/3 cup water
•1 1/2 teaspoon instant coffee
•2 drops brand or rum extract
•Dash cinnamon
•4-6 ice cubes

Preparation:
Combine all ingredients and blend until smooth.

*Starbucks Coffee Smoothie Recipe*

Ingredients :

•1 bottle of your favorite Starbucks Coffee
•1 banana cut into chunks
•1/2 cup vanilla ice cream
•6 ice cubes

Preparation :

•Blend the Starbucks Coffee, ice cream, and banana first until well blended. 1 cup of milk may also be added pr 6 ice cubes for a slushy texture.
•Because Starbucks Coffee is usually already flavored well, no extra sweeteners is needed

Tex-Mex Lasagna

My boyfriend David came over last night, so I decided to make a homemade meal. One of my favorite things to cook is lasagna-- I love making different variations of it by adding different ingredients every time. Lasagna is also usually very unhealthy--with the mass amounts of cheese and white noodles (I just don't use as much cheese). I enjoy making healthy versions of lasagna that are delicious.

Last night I decided to steer away from the regular Italian-style lasagna and put a Tex-Mex spin on it. This version uses whole-wheat tortillas instead of noodles and lots of other yummy goodies.

Here is the recipe:

Serves 8; 1 1/2 cups per serving.

*1 pound cooked lean ground turkey/chicken/beef
*14.5 ounce canned tomatoes with green chiles
*1/2 cup salsa
*1 onion; sauteed
*1/4 teaspoon salt
*1 cup fat-free or part-skim ricotta cheese
*1 teaspoon chili powder
*1 teaspoon ground cumin
*Whole-wheat tortillas
*Shredded Monterey Jack or Mexican-style cheese
*15 ounce can navy beans; drained and rinsed
*1 cup kernel corn

Preheat oven to 375. Lightly spray a 13 x 9 x 2 inch baking pan with cooking spray. Cook ground meat and onion in a skillet until browned. Stir in tomatoes, salsa, and salt. Reduce heat to medium-low, until mixture is warmed through.

In a small bowl, wisk together ricotta cheese, chili powder, and cumin.

To assemble, begin by placing tortillas at the bottom of the baking pan. Pour half of the meat mixture on tortillas followed by another layer of tortillas. Then spread half of the ricotta mixture on tortillas. Sprinkle half of the beans and corn over the ricotta mixture. Sprinkle with cheese. Continue to layer with remaining ingredients. Top lasagna with a sprinkling of cheese. Cover the entire pan with aluminum foil. Bake for 30 minutes. Let cool for at least 5 minutes before cutting.

I like to top mine with some fresh cilantro. You can also serve with a dollop of sour cream. Enjoy!

Chocolate Fruit Skewers

Ok, I have been on an extremely LONG blog hiatus. But no worries, I'm back!

I noticed that a majority of my posts are about food. In the clever little blurb at the top of this blog, I mention that I discuss things other than food as well. Well, it turns out that I really really love food more than those other things, so you will probably be reading about food most of the time. But who is complaining?

Anywho, I am going to share with everyone the amazing little dessert I created for Paige's bachelorette party. (My BFF since 5th grade gets married on October 23.. WOO HOO!).

Since cupcakes and cookies were already going to make an appearance at this little shindig, I decided that I wanted to bring something that didn't require all-purpose flour or butter to mix things up a little.

I made chocolate fruit skewers! I got the idea from Giada de Laurentiis (one of my fave people) one day as I was on the elliptical. She made these using banana, pineapple, grapes, chocolate, and hazelnuts. I enjoy taking recipes and adding my own personal touch to them, so that is how my version of chocolate fruit skewers came about (and because Paige is allergic to nuts...had to cut those out).

I melted a bag of chocolate chips over the stovetop over a double boiler. I added a few splashes of skim milk so the consistency would be smooth. You can use heavy cream instead of skim milk--but I didn't have any heavy cream. I cut slices of bananas and strawberries and stuck them on a small, wood skewer followed by two purple grapes. I dipped one side of the fruit skewer into the melted chocolate and IMMEDIATELY dipped that into a bowl of regular granola, so the granola would stick to the chocolate. Place skewers onto a baking sheet lined with parchment paper (so the chocolate doesn't get everywhere).

Make however many your heart desires, then place baking sheet with skewers into the refrigerator until chocolate hardens (usually 30-60 minutes).

They are delicious! You can add any kind of fruit you like, use white or dark chocolate, or use chopped nuts in lieu of granola. They were a huge hit at the bachelorette party!

Hello Herbs!

I LOVE fresh herbs--I use them in both complex dishes AND I simply sprinke them over salads. They add unique flavor and freshness to food, so you don't have to pour on the salt!

Not only do fresh herbs pack a powerful flavor punch, they have nutritional benefits as well. Read these interesting blurbs that I took from Body + Soul magazine about these fresh herbs. You'll be sure to use them after reading this!

**PEPPERMINT**
What: Bright green peppermint counts among the most widely used of the 600 varieties of mint. Its refreshing flavor lends itself to both savory and sweet dishes.

Why: Peppermint's menthol, an active terpenoid, triggers a cooling neurological sensation and inhibits tumors by stimulating detoxifying enzymes. The herb offers a dash of vitamin A, calcium, and folate, too.

How: Because menthol breaks down with heat, raw mint offers the most benefits. Try it in a salsa with cucumber or mango, or in pasta salad with peas, whole-wheat farfalle, olive oil, and grated Parmesan.

**ROSEMARY**
What: This native to the Mediterranean region has narrow, silvery-green leaves that are rolled so tight they resemble needles. Its soft, pinelike fragrance endures better than that of most herbs when dried.

Why: In addition to having anti-inflammatory and antitumor effects, rosemary's flavonoids may help keep LDL ("bad") cholesterol from oxidizing, thereby preventing hardening of the arteries. The herb also works as aromatherapy; research shows its scent may improve alertness and memory.

How: Bake rosemary into bread or crackers; season apples or pineapples with rosemary before roasting them; or use in marinades for chicken or lamb.

**OREGANO**
What: A cousin of marjoram and thyme, pungent oregano has small leaves that taste flavorful fresh or dried.

Why: Gram for gram, oregano offers more antioxidants (including rosmarinic acid) than any other herb, as well as most fruits and veggies.

How: Whisk minced oregano leaves into a salad dressing, or combine it with olive oil, lemon slices, olives, and capers to make a marinade for chicken or fish.

**BASIL**
What: A star in Italian cooking, basil has a spicy fragrance with hints of anise.

Why: Basil contains cancerprotective phytochemicals, which help stimulate the immune system and block metabolic pathways linked to cancer development.

How: Blend basil with olive oil, garlic, and pine nuts for a pesto; add to a sandwich; or toss torn basil leaves with sliced strawberries and add a drizzle of balsamic vinegar.

**CILANTRO**
What: Also known as fresh coriander, cilantro often ends up in Asian and Mexican dishes.

Why: Its main aroma component, decenal, offers antibacterial effects, while cilantro's phytochemicals, including phthalides and terpenoids, provide anticancer properties. Cilantro's blood-sugar-lowering effects may help stave off or manage diabetes.

How: Add to guacamole, or stir chopped cilantro into plain yogurt for a vegetable dip.

**PARSLEY**
What: Of this herb's 30 kinds, Italian, or flat-leaf, is a favorite because of its peppery flavor.

Why: In addition to vitamins A, C, and K, parsley contains the phytochemical polyacetylene, which helps reduce cancer risk. A sprig can also fight bad breath, thanks to its odor-absorbing chlorophyll.

How: Toss with cooled, roasted beets and goat cheese, or add parsley to mixed greens and dress with a simple vinaigrette.

**TIP**
To preserve the flavor of fresh herbs in cooked dishes, add them near the end of the cooking time or after cooking is complete.

Spice Up Your Turkey Sandwiches!

I love sandwiches, especially for lunch!

However, they tend to become boring and routine, and in the middle of a workday, the last thing I want is boring and routine.

Here are a few delicious sandwiches that are yummy and easy to put together:

1. Turkey & Basil
-2 slices whole wheat bread
-turkey breast (however much you like)
-4 FRESH basil leaves (not dried)
-banana peppers
-feta cheese
-dijon mustard
-a few dashes of Frank's Red Hot sauce

2. Turkey & Salsa Wrap
-1 whole wheat tortilla
-turkey breast
-salsa
-fresh cilantro leaves (not dried)
-shredded mexican cheese (or sharp cheddar/colby jack)

3. T.A.B.
-2 slices whole wheat bread or 1 whole wheat tortilla/wrap
-turkey breast
-1/2 avocado
-1 sliced roma tomato
-fat free/light mayonnaise

Enjoy!

Zesty Italian Chicken Salad

Cheers to a great weekend filled with good company, delicious food, and good times!

On Saturday, David and I made a healthy, delicious, and easy meal! And it only required a few items from the grocery store. This was our version of a zesty italian chicken salad:

Cook chicken tenderloins with fat-free italian dressing in a skillet until done. We used a mix of spinach and italian spring mix lettuce and added cilantro for a kick (fresh cilantro is my absolute favorite). Add chunks of tomato, cucumber, and avocado. Top with chicken and extra italian dressing if desired. It was simple and delicious!

Other things that would be good to add include: feta cheese, goat cheese, sauteed onions and bell peppers, shredded carrots, fresh basil, sliced almonds, sunflower seeds, or whatever else you like on your salads.

This salad is very light, so don't feel guilty if you indulge in seconds (or thirds!).

Instant Breakfast!

My mom works in pharmaceutical sales, and somehow she got a million free samples of Carnation Instant Breakfast packets. At first I thought they would be gross, but they are actually delicious! It's pretty much a glass of chocolate milk with a lot of vitamins and minerals! (They come in vanilla and strawberry as well). The group of us that went to Guatemala back in June pretty much lived off of these since we had to be up before the sunrise every morning and we were all too tired to actually make breakfast!

These are perfect for those of you who don't have time in the mornings to sit down and eat breakfast. All you do is pour about 8-10 ounces of milk, dump the packet in, stir, and enjoy! I usually drink this along with a piece of toast with peanut butter or fruit because it doesn't fill me up by itself. It's also perfect for a midday or late night drink!

You can find these in any grocery store. They also come in pre-made drinks.

Calling all Atlantans!

Today I discovered my new favorite restaurant. I work at Emory University right now which is located in Atlanta. Luckily, myself and the other two interns I work with (Kristin and Matt) get along really well, and we try to have regular adventures during lunch breaks to take a break from the office.

Today we went to Farmburger, which is off of W. Ponce de Leon in Decatur. It is in a very nice area of town and the atmosphere of the restaurant is great. Even better, the burgers are made from 100% grassfed beef that is dry-aged for two weeks and ground daily. The cows are never fed antibiotics, hormones, or grain. The menu is seasonal and sourced from local farms.

The food is absolutely amazing- you can order from the menu or build your own burger! They also provide veggie burgers for those of you who are vegetarian (I highly recommend the veggie burger, I'm not a vegetarian and I loved it). They also have sweet potato fries (my favorite!).

Here is the link to the Farmburger website:
http://www.farmburger.net/

Enjoy!

You'll never want to eat cereal again!

This morning before work I was contemplating on what to eat for breakfast. I was in the mood for something different. I had extra eggs because I went on a baking extravaganza this weekend, so I figured I'd use one before they went bad.

I ended up making goat cheese, cilantro, and scrambled egg on toast! It was delicious and very filling! I started off by scrambling one egg with a little bit of olive oil (weird, I know, but I love olive oil). While the egg scrambled, I made one slice of toast. Then I spread goat cheese on the toast, topped it with the scrambled egg, and sprinkled fresh cilantro, black pepper, and a dash of garlic salt and hot sauce over the top. The entire process took maybe 3 minutes.

This is also perfect for a quick lunch or dinner!

Enjoy!

Delicious Dressing

Last night I made a yummy, healthy dinner, thanks to Kashi!

The recipe came with a dressing to pour over salmon, and it was delicious. It is a tangy dressing--it kind of reminded me of a balsalmic vinaigrette with the volume turned up.

This dressing's use isn't limited to salmon. Drizzle it over your spinach or romaine salad, roasted/sauteed veggies, potato/pasta salad, rice pilaf, grilled chicken breast, etc. It is super healthy and low-calorie unlike creamy dressings, but you will not miss out on flavor (I think it tastes much better than ranch or blue cheese).

Here it is ... this is about 4 servings

1 tablespoon olive oil
½ cup lemon juice (about 3 lemons ... or you can use bottled lemon juice)
2 tablespoons minced fresh cilantro (feel free to use dried cilantro ... although fresh is WAY BETTER!)
1 tablespoon honey
1 teaspoon low-sodium soy sauce
salt to taste
black pepper to taste

Click here for the salmon recipe I mentioned earlier.

Enjoy!

Apple iPhone/iTouch/iPad Users!

Do you ever get bored of the same old workouts at the gym? Or do you want to learn some new workouts and exercises?

I downloaded this FREE application on my iPhone called Body Fitness and I absolutely love it! There are 320 + exercises on here. It provides detailed instructions for workouts and exercises, with an animated person who shows you exactly how to do the exercise the correct way- has play and pause capabilities! It's so cool!

There is a calendar if you want to track workouts, exercises are targeted into each region of the body, you can create your own workouts, and MORE. I can't believe this is free.

Have a great workout!

say YES!

Over the past year or so, I've been on the prowl for natural bath and makeup products. I absolutely love makeup remover facial towelettes because they remove all makeup, dirt, sweat, etc. very quickly and easily. I've always used the Neutrogena ones or the knockoff generic brands (Target) and they've worked really well for me--but I really didn't enjoy using a product with so many artificial chemicals and fragrances.

That's when I discovered the all-natural bath/makeup/beauty brand YES to Carrots. They also have YES to Tomatoes and YES to Cucumbers items as well. They have a variety of different products very similar to Burt's Bees.

Since February, I've been using the YES to Cucumbers facial towelettes and have really liked them. They remove all traces of makeup in no time AND they smell like refreshing cucumbers instead of nasty chemicals. They are really gentle--so those of you who have sensitive skin would love these. I know that Publix and Target carry these.

YES to Cucumbers facial towelettes are:
• 98.7% Natural
• Biodegradable & FSC Certified
• Dermatologically & Opthalmologically Tested
• Oil-free, non-comedoenic, hypoallergenic

Here are some other products by this brand that I love:
1. YES to Carrots C Me Blush Lip Tint (Sunset Pink)
2. YES to Carrots Lip Butter (Mint)
3. YES to Tomatoes Truly Teriffic Body Butter

Luna Lover!

If you're not already familiar with these delicious, nutrient-packed bars, you need to try them! Luna Bars are what they're called, and I really don't think I would have survived college without them! My college roommate and friend Allison Smith (be sure to click on her name to read her blog), and I ate these on rushed mornings when we had to get to class, or even when we woke up at noon on a Saturday and simply craved a delicious Luna Bar.

I still love Luna Bars even though I'm out of college now. They are substantial enough to eat for breakfast with a piece of fruit or glass of milk. I also like to eat them as a mid-day snack. They come in a variety of flavors-anything from chocolate to fruity to tea flavored (My favorites are the Cookies and Cream Delight, Nuts Over Chocolate, White Chocolate Macadamia Nut...obviously I'm a chocolate lover).

On the wrapper, it says "Whole Nutrition Bar for Women". Guys, don't feel left out because you can totally eat these too! Luna Bars contain vitamins and minerals our bodies need to stay healthy (especially if you are an on-the-go person...you unwrap, eat, and get your vitamins and minerals whether it be while you're rushing out the door or running to a meeting). They are also 70% organic and contain all-natural ingredients.

Scrumptious Souffles

When I hear the word souffle, I immediately think of calorie dense, cheesy, feel-guilty-about-yourself savory pies. I was wrong!

I was at Publix the other night purchasing a few items for my lunches this week for work. I've been getting bored of the same old turkey on whole-wheat, so I searched the aisles for something a little bit different. As I browsed through the frozen foods section, I noticed Garden Lites.

I love to eat my veggies, but sometimes I REALLY don't feel like eating a spinach salad AGAIN. Garden Lites souffles are a great way to sneak in veggies in a delicious and healthy way. The choices are roasted vegetable, spinach, zucchini, butternut squash, broccoli, and cauliflower. Each one has only 140 calories (the butternut squash has 180-still, that's nothing) and are extremely filling.

I had the roasted vegetable souffle followed by a container of Stoneyfield Farm yogurt for lunch today and felt satisfied (until 3 o'clock when I indulged in a yummy banana bread Clif bar, but I have a fast metabolism and get hungry constantly!).

The roasted vegetable Garden Lites souffle was delicious and I cannot wait to try the other ones! Garden Lites souffles contain ONLY all natural ingredients- nothing was in the ingredients list that looked like it came from a science experiment! Be sure to check in the frozen foods section of your grocery store (Publix carries them, not sure about Kroger/Target/Walmart--Whole Foods might carry them).

Enjoy!

Want Clear Skin?

You know you do! I absolutely love Burt's Bees products because they are all-natural and they work great! I've been using the peach and willowbark deep pore scrub facewash, and I must say, my face is always clear and moisturized.

Burt's Bees products aren't the cheapest ones on the shelf (they aren't TOO expensive though), but this facewash has lasted me since February! A little bit goes a long way! Your face will love you for it! ;)

Here are a few other Burt's Bees items that receive a gold star in my opinion:

1. Extra Energizing Citrus & Ginger Root Body Wash
2. Beeswax Moisturizing Night Creme (Yes, that's how they spell it)
3. Replenishing Lip Balm With Pomegranate Oil

ALL of Burt's Bees products are:

•Paraben Free
•Sulfate Free (SLS-free)
•Petrochemical Free
•Phthalate Free

Food Network Fanatic!

I don't watch much TV, but when I do find the occasional half-hour to relax on the couch, you can usually find me watching Food Network. I love to cook and bake, so watching these superstar cooks whip up a delicious meal in thirty minutes is quite entertaining!

My favorite Food Network star is Giada De Laurentiis. I like her because not only is her food delectable and rich, she's a girl who loves to eat and maintains a great physique!

I've tried many of Giada's dishes, but this one definitely makes top ten- Turkey Meatloaf with Sundried Tomatoes and Feta. I love to use ground turkey because it is a lot leaner (if you purchase ground turkey breast) than beef. If you're a beef or chicken lover, feel free to substitute!

The salty bite of the feta cheese really takes boring, old meatloaf up to the next level! The sundried tomatoes add a little sweetness, which I love. There are also a lot of yummy, extra goodies in this dish. Please try it, it is easy and DELICIOUS! You can substitute gorganzola or blue cheese for the feta, and any type of pepper (bell pepper, jalapeños etc) for the sundried tomatoes. Serve it alongside anything you want- I'm thinking something like garlic mashed potatoes!

This is a protein-packed meal, so it's perfect for dinner after a strenuous workout!

Enjoy!

Turkey Meatloaf with Feta and Sun-Dried Tomatoes

Ingredients
Vegetable cooking spray
1/2 cup plain bread crumbs
1/3 cup chopped fresh flat-leaf parsley
1/4 cup chopped garlic and herb-marinated sun-dried tomatoes
2 cloves garlic, minced, optional
2 eggs, at room temperature, lightly beaten
2 tablespoons whole milk
1/2 cup crumbled feta cheese
1 1/2 teaspoons kosher salt
1 teaspoon freshly ground black pepper
1 pound ground turkey

Directions
Place an oven rack in the center of the oven. Preheat the oven to 375 degrees F.

Spray a 9 by 5-inch loaf pan with cooking spray.

In a large bowl, stir together the bread crumbs, parsley, sun-dried tomatoes, garlic, if using, eggs, milk, feta, salt, and pepper. Add the turkey and gently stir to combine, being careful not to overwork the meat.

Carefully pack the meat mixture into the prepared pan and bake until the internal temperature registers 165 degrees F on an instant-read thermometer, about 45 minutes. Remove from the oven and let rest for 5 minutes. Transfer to a cutting board and slice. Put on a serving platter and serve.