Dale's Granola Bars

Our newest Joy Fit Club member, Dale Buettner, has a super simple homemade granola bar recipe he’d like to share with everyone! These bars are packed with nutrient-rich ingredients like whole grain oats, pumpkin puree, and dark chocolate chips. Make a batch of Dale’s Granola Bars and keep them handy for a pre-workout snack or an afternoon boost. At just 150 calories per bar, your waistline and your taste buds will be more than satisfied.

Dale’s Granola Bars

Makes 16 servings

Ingredients:

·      3 cups old fashioned oats

·      ½ cup pumpkin puree

·      ¼ cup unsweetened apple sauce

·      ½ cup dried cranberries

·      ½ cup dark chocolate chips

·      ¼ cup honey

·      ¾ cup packed light brown sugar

·      1 teaspoon vanilla extract

·      2 teaspoons pumpkin pie spice

·      ½ teaspoon kosher salt

Directions:

Preheat the oven at 350 degrees and line a 9x9 baking pan with non-stick foil.

Whisk together brown sugar, pumpkin puree, applesauce, honey, and vanilla until smooth. Then stir in oats, pumpkin pie spice, and salt. Once oats are well moistened, add in cranberries and dark chocolate chips.

Pour the mixture into the prepared pan and evenly press throughout.

Bake 35-40 minutes until golden brown, remove from oven and allow to cool completely before cutting into bars.

Serving size: 1 bar

Calories: 150

Protein: 2 grams

Carbohydrates: 32 grams

Fat: 3 grams (1 gram saturated)

Sodium: 40 milligrams

Fiber: 2 grams

Sugar: 20 grams 

My Marriage to Vegetables

I am thrilled to have Ann Lokuta, one of my extraordinary interns, as my first guest blogger! In addition to being an all-star intern, she is pursing a Masters degree in Public Health at the University of Michigan. In this post, Ann shares the inspiration behind her vegetable challenge, plus helpful tips on how to step out of your culinary comfort zone and have some fun with veggies.

My Marriage to Vegetables

veg-e-ta-ble adjective: of, relating to, constituting, or growing like plants

Three weeks ago, I attended a lecture that changed my life (dramatic, but true).  The speaker mentioned as a side note that him and his wife challenged themselves to cook and eat each and every vegetable known to mankind.  I loved the idea the second I heard it.  At that moment, I vowed to commit to the same challenge for the rest of my life.  In other words, I married vegetables that day.

My quest began immediately.  I started making a list of the vegetables I already had a relationship with.  Green beans, spinach, corn, broccoli, cauliflower…the list went on.  I thought of close to a hundred and figured there must be hundreds more I haven’t tried.  Sure enough, the U.S. Department of Agriculture and Wikipedia gave me a few different counts in the 200-400 range. That’s a lot of veggies and a lot of cooking – but nobody said a marriage would be easy, right?  I’d need to set some boundaries.

Rules of Engagement:

1.     Any vegetables that I have eaten, but NOT cooked myself, do not count.

2.     All vegetables must be purchased raw/fresh (no canned, dried, etc.).

3.     Veggies only available in areas of the world that I can’t travel to, can be tried in the canned/dried form, if that’s the only way to get ahold of them.

4.     I have my whole life to cook and try as many new types of veggies as possible.

5.     I vow not to waste any of the vegetables I cook – even if I don’t like them – I have to pawn them off on someone that does, or suck it up and eat them.

Goals:

1. Seriously increase my veggie vocabulary
2. Create some fun memories in the kitchen with my fellow friends and “chefs”
3. Add variety to my nutrient intake
4. Try more types of vegetables than anyone I know (including the speaker at that    lecture).

There you have it folks, it’s official.  Anyone who has read this post is hereby witness to my lifelong commitment to vegetables.  It’s been three weeks since the challenge commenced, and I’ve added three new varieties to my ongoing list: artichoke, rutabaga, and beetroot.  I ate every last bit of all three (refer to Rule #5) and thoroughly enjoyed every minute of it.  My trips to the grocery store in search of an unfamiliar root, leaf, or legume are quickly becoming the highlight of my week - I’ve already decided on yucca root for my next veggie, any recipe ideas?

I challenge all brave individuals out there to join me on this journey.  It’s going to be a long, fun, and tasty ride, and not to mention, a little motivation to get you cookin’ in the kitchen.  Make your own rules, set your own goals, and dive into a lifelong contract with yourself and hundreds of vegetables – consider them your better half!

“Learn how to cook – try new recipes, learn from your mistakes, be fearless, and above all have fun.” – Julia Child  

Roasted Rutabaga:

Keep your eyes peeled for raw rutabaga at the market!

1.         Preheat the oven to 425 degrees.
2.         Rinse, peel, and cut into 1-inch cubes.
3.         Toss the cubes in olive oil, garlic, and Italian seasoning.
4.         Spread evenly on a baking tray and roast for 45 minutes (until golden brown and soft).
5.         Chow down and add rutabaga to your list!

Matzah Lasagna!

Here is a super-fun recipe for those of you observing Passover…presenting Matzah Lasagna! I originally got this idea from a wonderful neighbor - thank you Hinda Bodinger - and of course, I couldn't help tweaking the original recipe to create this lightened up version. It's been a huge hit in my  house – the entire pan is always wiped clean. 

Here's how to make it: 

Ingredients (for two 9-inch pans worth)

• 6 sheets of whole wheat matzah (rinse each matzah in water (for about 45 seconds) as you use it — no need to soak. 
• 2 bottles of tomato/pasta sauce
• 1 pound bag frozen, chopped, spinach, thawed
• 2 cups part-skim ricotta cheese
• 1 egg
• 1/2 tablespoon garlic powder
• 1/2 cup grated parmesan cheese
• 1 cup shredded, part-skim mozzarella cheese
• 2 cups roasted vegetables, (to save time, feel free to purchase roasted veggies at store; eggplant, zucchini, yellow squash, red peppers, mushrooms, onions, etc.)
• 1 cup water
• Optional chopped fresh basil for garnish

In each pan…

1. Spoon about a cup of tomato sauce to form a thin layer on the bottom of the pan. 

2. Place one sheet of moistened matzah on the sauce.

3. Squeeze spinach dry and in a medium size bowl, mix with ricotta cheese, the egg and the garlic powder.

4. Place 1/2 the spinach mixture evenly on the matzah

5. Spoon on another layer of the tomato sauce (about 1/2 cup).

6. Sprinkle with 2 tablespoons of parmesan, followed by a 1/4 cup of mozzarella.

7. Next, a sheet of moistened matzah.

8. Then, layer 1 cup of roasted vegetables.

9. Cover with 1/2 cup of tomato sauce. 

10. Add the 3rd sheet of moistened matzah. 

11. Cover with remaining sauce from the first bottle, sprinkle 2 tablespoons of parmesan and 1/4 cup of mozzarella.

12. Pour 1/2 cup of water around the outside of the uncooked lasagna. Cover with aluminum foil and bake at 350 degrees for 40 minutes. Remove the foil and cook for another 10 minutes. 

This recipe can be made in advance, cooled and frozen...or refrigerated and reheated in the oven.

Enjoy and Happy Passover to everyone who is celebrating!

Raiding Laila Ali’s Kitchen!

Laila Ali, undefeated Super Middleweight Champion of the World is warm, witty, wonderful, and definitely the champion of her kitchen. She makes a valiant effort to keep things healthy with quite a few family obstacles: her teenage son only likes mac and cheese; her husband won’t give up his gazillion calorie frozen “slice and bake” cookies; her younger son is finicky when it comes to vegetables; and her daughter looooves chocolate. BUT even with all of these challenges, she prevails in a big way! She’s a first-class planner and the ultimate “super-sneaky” chef.

Laila uses "light versions of whatever she can to cut calories.
Think light cream cheese, light butter spread, light mayo, etc.

Laila and her husband each give themselves a weekly "cheat meal."
They look forward to it and it helps keep them on track during the rest of the week. 

Hahaha...Laila and I taking a dance break in the kitchen!
I love my job :-) 

Here's how she sneaks veggies into her kids' meals: she blends roasted,
pureed veggies into turkey burgers (see recipe below), and mixes carrot
juice and kale juice into her daughter's milk bottle. She even freezes
leftover pureed vegetables so they're ready to incorporate at a moments
notice. Well done, Laila! 

Laila's Sneaky Veggie Turkey Patties!

Laila’s Sneaky Veggie Turkey Patties 

• 1-1/2 lbs of ground turkey

• 2 slices of Ezekiel Bread (toasted) 
• 1 tablespoon olive oil

• 1/2 green pepper
• 
2 celery stalks

• 1/2 yellow onion

• 4 garlic gloves (peeled)
• 
1 tomato

• 1 zucchini (peeled)

• 1 Tbsp sea salt
• 
1 tsp black pepper

• 1 tsp chili powder

• 1 tsp garlic powder (optional)

• 1 tsp onion powder (optional)

• 1 tsp paprika

• 2 Tbsp Worcestershire Sauce
• Few sprigs of fresh thyme (optional)
• Parsley (optional)
• Rosemary (optional)

Instructions:

Preheat oven to 400 degrees.
Prepare all veggies by cleaning them and cutting into quarters.
Cover a flat oven pan in foil. Lay veggies (and optional herbs) flat on the pan. Season to taste with a little sea salt and pepper. Put in the oven uncovered and roast for about 20 minutes.

Put toasted bread in a blender or food processor and mix until you end up with fine bread crumbs. Put turkey meat and bread crumbs in a large mixing bowl. Add all of the seasonings. Set aside.

Once veggies are cooked, remove from the oven. Let them cool for 5 minutes. Transfer to blender/ processor used for bread crumbs. Mix on high until you end up with a smooth creamy soup-like texture. Add 1 cup of the veggie mixture to the mixing bowl with other ingredients. (You can freeze what’s left and use at a later date.) Mix together well.
Use your hands to make rounded meat patties.

Heat olive oil in a skillet on medium heat. Add patties and cook for about 5-7 minutes. Flip on opposite side an continue cooking for about 5 minutes or until done to your liking.

Health Tip: Oilive oil can be subsitued with coconut oil for a sweet and healthy touch!

For more behind-the-scenes pictures, check out my Laila Ali Pinterest Board!

New Study Touts Health Benefits of Mediterranean Diet

A landmark study featured in the New England Journal of Medicine shows that embracing a Mediterranean diet supplemented with extra-virgin olive oil or nuts may help to reduce the risk of heart attack, stroke, and death from cardiovascular disease by a whopping 30 percent. Although it’s important to note that the Mediterranean Sea borders 16 different countries – all with their own traditions and variations on food selection and preparation -- the same basic principles apply: focus on eating plenty of fresh, unprocessed foods including vegetables, fruits, beans, nuts, olive oil, and fish while reducing processed meats and sweets. And here’s a bonus, wine is included in moderate amounts.

Here are four simple, no-fuss ways you can reap these impressive health benefits:

1. Snack smarter. Go for foods that are 100% good for you. Enjoy ½ of an avocado drizzled with lime juice and topped with a dash of kosher salt. Mix one handful of nuts with one handful light popcorn. Dip veggie sticks into hummus.  And check out my Kale Chips, Apple PB 'Wiches, and Crunchy Spiced Chickpeas.

Kale Chips

2. Get creative with NUTS. While naked nuts are quite fabulous, there are also plenty of ways you can jazz them up. Try toasting them in the oven at 375 for about 10-15 minutes, stirring occasionally (so they don't burn)– experiment with all sorts of seasonings from cocoa to cayenne pepper. You can also toss together this make-it-yourself Tasty Trail Mix. 

Tasty Trail Mix

3. Eat fish at least three meals each week. If you need some ideas, try my Steamed Fish with Bok Choy and Red Pepper, Pesto Salmon with Roasted Artichoke Hearts, and Veggie Tuna Salad.  

Steamed Fish with Bok Choy and Red Pepper

4. Go vegetarian at least one day each week. This tactic is not only good for your body, it’s also good for your wallet and the environment too. Here are a few filling plant-based entrees to help get you started - Quinoa with Caramelized Onions and Mushrooms, Hearty Vegetable Bean Soup, and Lentil Sloppy Joes. 

Quinoa with Caramelized Onions and Mushrooms

                                     

Red Dress Awards!

Wanted to share some fun pictures from the Woman's Day "Red Dress Awards" on February 12th at Lincoln Center in NYC. It was a magical, star-studded evening filled with musical performances and delicious food. It's like the Academy Awards for health... and I was SO incredibly touched and honored to receive the Campbell's Healthy Heart Award. My mom and dad came too, which made it even more special! 

Here are a few memorable shots from the night: 

My red carpet closeup! Hahaha...

Career highlight! Leah Dunmore, the VP of Campbell's,
presented me with the Healthy Heart Award! Feel so honored!

Pretty darn cool...adding my signature next to Colbie Caillat,
Chris Daughtry, Meredith Vieira, and S. Epatha Merkerson
(Law & Order Lieutenant - OMG...next best thing to being on
an episode!) to the HEART board. 

American Idol Chris Daughtry unplugged! 

Colbie Caillat gave an amazing performance.
HELLO...my husband and I had front row seats!

Want even more pictures from this fabulous night? Check out my Red Dress Awards board on Pinterest!