Dark Chocolate Almond Butter Cups

Today I decided to celebrate the holiday by making my own dark chocolate candy. I made Dark Chocolate Almond Butter Cups. This candy has all natural, vegan, dairy-free, and gluten-free ingredients. It has less calories than the typical peanut/chocolate butter candy, about ½ the sugar and nearly double the nutritional benefits!

Makes 9 Servings!

Serving Size: 1 candy.

Ingredients:

4 TBS. coconut oil, melted

5 TBS. unsweetened coco powder

16 drops of vanilla stevia liquid sweetener

2 TBS. of agave nectar

1 packet (or 32 g) of almond butter, I used Justin’s Vanilla Almond Butter (flavor sold exclusively at Whole Foods)

You will also need:

3in. mini cup cake tray and wrappers.

Instructions:

Melt coconut oil. Add coco powder and mix thoroughly. Mix in stevia drops and agave. With a small spoon, add chocolate to each cup (just a small amount to cover the entire bottom of wrapper). Place tray in freezer for about 7 minutes to harden chocolate. Remove from freezer. Squeeze in about a quarter of a teaspoon of almond butter to each cup. Spread the almond butter evenly with spoon or finger. Spoon in the top layer of chocolate to each cup. Place in to refrigerator to firm (about 20 minutes). Serve and enjoy!!

Be Safe!

© KATE EZRA WOLF, 2012. ALL RIGHTS RESERVED.

Pumpkin Soup

One of my favorite things about fall is all of the pumpkin recipes. Because most recipes I seem to come up with tend to be more on the dessert spectrum, I decided to do a soup inspired by Thai flavors for today’s post. Pumpkin is a great source of vitamin A and fiber. So what is better than thick and creamy soup that you won’t believe is only 170 calories per serving?!

Ingredients:

1 onion, chopped.

1-2 garlic cloves, chopped.

2 Tbs. extra virgin olive oil.

2 ½ cups canned pumpkin.

2 Tbs. tomato paste.

1 Tbs. ginger paste.

3 cups of low sodium vegetable broth.

¾ cup (about ½ a can) of reduced fat coconut milk.

½ lemons, juiced.

1 Tsp. salt (or to taste).

1 tsp ground flax seed (for garnish).

Instructions:

In a large pot, cook the onion in oil until the onion begins to brown. Stir in pumpkin, tomato paste, ginger, garlic and broth and pour into large blender. Blend ingredients until smooth. Add coconut milk, lemon juice and salt and blend again. Pour back into pot and heat ingredients to desired temperature. Pour into bowl and sprinkle flax seeds on top as a garnish. Serve and enjoy!!  

© KATE EZRA WOLF, 2012. ALL RIGHTS RESERVED.

Quinoa with Chia Seeds, Feta, and Asparagus

Quinoa (“keen- no- wa”) is one of my favorite foods is quinoa because not only is it good for you, but because it can be cooked and prepared in so many diverse ways. It is sort of like a chameleon in the way it can be prepared simply as plain to a flavorful sauté. It can be baked and served both hot and cold. It is gluten-free (because technically it is a seed) and it is as easy to prepare as rice. One cup of cooked quinoa contains about 8 grams of protein and 5 grams of fiber. Today I prepared it with asparagus and chia (“chee-ah”) seeds to increase the fiber and ALA omega-3 fatty acids.

Quinoa with Chia Seeds, Feta, and Asparagus

Recipe yields 1 serving.

Ingredients:

1 cup of quinoa.

4-5 asparagus spears, steamed and chopped.

½ lemon, juiced.

1 Tbs. olive oil (half will be used for cooking quinoa and the other half will be used for 

salad).

1 Tbs. crumbled reduced fat feta cheese.

1-2 Tsp. chia seeds.

Fluffy Quinoa Base

Add 2 cups a water to a medium size pot. Add the 1 cup of quinoa (note: 1 cup uncooked quinoa yields about 2 1/2 cups cooked quinoa). Add a dash of salt and ½ Tbs. of olive oil. Bring mixture to a boil (about 5-8 minutes) and then immediately bring down a low heat to a simmer. Place lid on top and simmer for about 10 more minutes. As soon as the water ratio is down to about 10%, fluff quinoa with a fork and place the lid back on for about a minute. Shut the heat off completely and fluff quinoa one more time. Leave the lid on and let the quinoa cool for a few minutes.

Quinoa with Chia Seeds, Feta, and Asparagus

In a bowl, add one cup of cooked quinoa, the rest of the oil, the chia seeds, asparagus, feta, and lemon juice. Mix all the ingredients together. Serve hot or cold and enjoy! 

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© KATE EZRA WOLF, 2012. ALL RIGHTS RESERVED.

Little Soya Gluten-free Tortilla Chips

Little Soya Gluten-free Tortilla Chips (a.k.a – the most amazing homemade chips ever).

For this post, Catherine and I created two recipes, deep fried in extra virgin olive oil (yes, olive oil, and It worked wonderfully!) and a baked in the oven version for a lower calorie variation.

Makes approximately 4 servings (16 chips):

Ingredients for both recipes:

4 corn tortillas (cut into fours).

1 ½ Little Soya Packets.

1 Tsp. Garlic Salt.

½ Lemon, juice.

Fried Variation:

You will also need: 1 ½  -2 cups of Extra Virgin Olive Oil in a small pot or frying pan.

Instructions:

Cut tortillas into fours and set aside. In a small bowl, combine lemon juice, Little Soya packets, and garlic salt and mix gently with a whisk. Pour oil into pot or frying pan and heat over a medium flame until you see some bubbling. (Tip: to ensure that the oil is ready, test by inserting a small piece of tortilla. The piece should immediately start frying. If it doesn’t, continue to heat the oil). Once the oil is ready, begin frying (I recommend two to four at a time).

Step 1: Fry chips until crisp (about a minute) and remove. Place chips on a paper towel to absorb excess oil. Using a pastry brush, brush on the Little Soya mixture evenly to each piece. Turn over and repeat on the opposite side.

Step 2: Repeat step 1 until all chips are prepared. Serve and enjoy immediately.

Lower Calorie Baked Variation:

You will also need:  1 Tbs. Extra Virgin Olive Oil.

Instructions:

Preheat oven to 350 degrees. Cut tortillas into fours and set aside. In a small bowl, combine lemon juice, Little Soya packets, oil, and garlic salt and mix gently with a whisk.  Place tortilla pieces flat onto baking tray. Brush little Soya mixture evenly onto each piece. Bake in oven for about 9-12 minutes until crispy. Remove from oven. Serve immediately and enjoy!

Label for baked Chips is for 1 Serving (4 chips).

 Simple Guacamole:

Ingredients:

1 Avocado, peeled and cubed.

½ cup of pre-made Pico de Gallo Salsa.

½ lemon, juiced  

Instructions:

 In a small bowl, mush the avocado into a paste with a fork. Add lemon juice and Pico de Gallo to mixture. Serve with chips and enjoy!

Special Thanks to Little Soya Soy Sauce!

Go to www.LittleSoya.com for more info on the product used in this post.

© KATE EZRA WOLF, 2012. In association with french toast and wine and viva glam  magazine . ALL RIGHTS RESERVED.

Ombré Smoothie with Hawaiian Papaya!

Hawaiian papayas are one of my favorite fruits! Unlike the more traditional varieties such as Sunrise, Hawaiian Kapaho papayas are sweeter and less dense. One cup of fresh papaya contains just 65 calories. Papayas are a wonderful source of fiber, vitamin A (lycopene and zeaxanthin). In addition, they are a pretty good source of vitamin C and folic acid. Papaya is also an anti-inflammatory that has been linked to potentially reduce symptoms of asthma and arthritis.

For the ombré look, I created two separate smoothie recipes. The first is a creamy tropical papaya recipe and second is a basic berry smoothie base. I prefer (and recommend) using frozen fruit to get a thick and creamy consistency.

Where to buy Hawaiian Papaya? Try your local specialty grocery. If you live in southern California, Gelson's markets are currently in stock! 

Ombré Smoothie

Recipe makes 2.5 servings (approx. 2 glasses).

Creamy Tropical Papaya Smoothie

Ingredients:

1 cup fresh Hawaiian papaya, diced and frozen.

½ banana.

2 Tbs.  2% Greek yogurt.

¼ Tsp. cinnamon.

¾ cup of fruit juice (I used Ocean Spray Reduced Sugar Cranberry. Organic apple juice 

or pineapple juice also complement nicely).

Basic Fruit Smoothie

Ingredients:

½ cup mixed berries, frozen.

1Tbs. 2% Greek yogurt.

½ cup fruit juice.

Instructions:

Make each smoothie separately (by blending together the ingredients in a blender) and combine by first adding the papaya smoothie (using half of the mixture) and layer the berry smoothie on top. Repeat for second glass. 

Serve and enjoy!

 Label for 1 serving:

© KATE EZRA WOLF, 2012. ALL RIGHTS RESERVED.

Get Heart Smart: Reinventing the PB and J!

All out of jam for that PB and J ? Well don’t fear because My Nutrition Fixation is here to the rescue with a simple lower sugar option.

Fresh red grapes: Are a natural source of fiber and a plethora of antioxidants. These antioxidants include phytonutrients, which are believed to play a critical role in longevity. Most significantly, fresh grapes are a natural source reservatrol. Resveratrol is a powerful and unique compound found in fresh grape skin, seeds and flesh, as well as wine and peanuts.  Reservatrol originally gained its notoriety when Oprah boasted about its benefits in the early 2000’s.  Since, reservatrol has been linked to protect against heart disease including atherosclerosis, a potential anticancer agent, antibacterial agent, a potential to help regulate blood sugar, and possibly help regulate body weight.

Adding fresh fruit in place of sugary preserves is a wonderful and fun way to reduce calories! In addition, this recipe is super fast and kid friendly! Another tip  is to add almond butter with flax to increase the fiber content.

Recipe is for one serving:

Ingredients:

¼ cup fresh red grapes rinsed and halved (other fresh fruit such as strawberries make great toppings too).

1 slice of whole grain bread.

½ Tbs. of Almond butter (or nut butter of choice – I used Natural Balance Creamy  Almond Butter Plus Flax).

½ Tbs. dried coconut.

1 Tsp. agave nectar (optional).

Instructions:

Spread almond butter evenly onto the slice of bread. Assemble fruit and other toppings. Add the agave nectar. Enjoy!!

© KATE EZRA WOLF, 2012. ALL RIGHTS RESERVED.

Pick of the Day: Watermelon

Watermelon is a fruit that truly lives up to its name! Watermelon’s total mass contains about 90% water! Which makes it a perfect fruit for those hot summer months where hydration is critical! Watermelon also makes a great low calorie snack! One cup of diced watermelon contains just 46 calories! In addition, watermelon is a natural anti-inflammatory which has been linked to potentially reduce (but not necessarily a cure) the symptoms of a number of conditions including asthma, arthritis, and even headaches!

Watermelon, a naturally alkaline fruit, has a surprisingly high content of a form of  beta-carotene and another form of vitamin A called lycopene (same as tomatoes) which functions as a very powerful antioxidant against many types of cancers.

How To Pick a Good Watermelon: Based on the condition of the stem and the hollow sound the fruit makes when thumped are the two best indicators when it comes to picking a good watermelon. I prefer to thump my watermelon with my hand. If the fruit feels more solid than hollow, I know that the melon has not fully ripened.

Homemade Watermelon Pops

Ingredients:

1 small Watermelon, chopped into spears (to be juiced).

1 tsp. Xanthan Gum (used as an optional thickener – all natural comes from plants)

You will also need:

Popsicle Trays   (Try Amazon.com or Williams Sonoma and/ or Bed Bath and Beyond for BPA-free trays).

Instructions:

Using a juicer or a fruit muddler, extract the juice from the melon and transfer it to a liquid measuring cup. Thoroughly stir in the xanthan gum until fully dissolved. Pour liquid into trays. Freeze for about two hours. To remove pops form the tray, run under hot water for a few seconds. Remove pop and enjoy!

Serving Size is one pop:

© Kate Ezra Wolf, 2012 

DIY Dress it Up: Low Calorie Caesar Dressing

I always find it very difficult to find good salad dressings. Many commercially sold dressing are highly processed and loaded with calories. Often times their ingredients are not always favorable, sometimes containing a ton of added sugars, fats and sodium, including high fructose corn syrup or partially hydrogenated oils (also known as bad and worse). And if things already weren’t bad enough, they don’t even taste that fantastic.

I can’t even tell you how simple this dressing is. It is 45 calories per serving (2 tablespoons – which is a very very generous serving too). You won’t believe your taste buds!

Low Calorie Caesar Dressing

Recipe makes 4 -6 Servings

After preparation, can be refrigerated up to 4 days.

Ingredients:

1/3 cup 2% Greek Yogurt.

1 Tbs. Extra Virgin Olive Oil.

1 Tsp. Garlic Salt (use garlic powder or crushed garlic cloves for a lower sodium option).

¾ Tbs. Apple Cider Vinegar.

½ Tbs. Dijon Mustard.

½ Tbs. Grated Parmesan Cheese.

Fresh Ground Pepper (to taste).

Instructions:

In a small bowl, mix together all of the ingredients. Serve over a bed of lettuce (kale pictured) or use as a dipping sauce!

Serving Size: 2 Tbs.

© Kate Ezra Wolf, 2012 

Pick(s) of the Day: Lemon and Basil!!!!

Lemons:  As you may probably already know, are a great source of vitamin C (ascorbic acid). The juice of one lemon contains over 100% of the RDA  (Recommended Daily Allowance) of vitamin C. Vitamin C is not only essential to retain a strong immune system, it is also a wonderful antioxidant. Vitamin C also plays a critical role in repairing the body tissues that is needed for wound healing. In addition, vitamin C is also necessary for the production of collagen in the skin, bones, and teeth. Lemons are also a wonderful source of potassium. Potassium balance is critical for organ, tissue and muscle function in the body.

Basil: Is an herb typically used for Italian dishes and is known for its very unique sweet flavor. Basil is also packed with nutrients. It is high in fat soluble vitamin K. Vitamin K plays a vital role in body functions, including blood clotting (it is required for the coagulation of blood – this is a very good thing) as well as participates in bone mineralization. Basil also has antimicrobial capabilities against many strains of bacteria, including e. coli.

One of my biggest problems with many commercially sold lemonade today is that they are not only loaded with way too many sugars (such as high fructose corn syrup), but they never taste fresh. I sometimes forget just how easy it is to make homemade lemonade.

A great way to serve beverages is in reusable containers. I like to use mason jars because not only are they green and BPA-free (bisphenol A is an organic compound commonly found in plastics and canned goods that have been linked to certain cancers), but they have a wonderful rustic look.

Sweet Basil Lemonade

Makes 2 servings.

Ingredients:

2 cups of water.

2 Tbs. of organic cane sugar (or to taste).

4 basil leaves, chopped into strips.

2 large lemons.

You will also need (optional):

2 mason jars.

A fruit muddler (or some sort of pestle to mash the basil).

Instructions:

Part 1: In a liquid measuring cup, pour in drinking water. Add the sugar. Heat on stove until the water is warm (frequently stirring). Once the water is warm and the sugar is fully dissolved, cool for about 20-30 minutes. Pour the liquid back into measure cup and place in the refrigerator for about an hour.


*Use my friend Catherine's great tip on lemons here: http://vivaglammagazine.com/food-drinks/food-tips/3258-getting-more-juice-from-your-lemon.html

Part 2: In the mason jar, add the basil and 1 cup (half) liquid mixture. Using the fruit muddler, gently crush the basil. Squeeze the juice of one entire lemon into the jar and stir.  Repeat part 2 with the second jar. Serve and enjoy!

Label is for one serving of Basil Lemonade. 

© Kate Ezra Wolf, 2012

Little Soya Gluten-Free Salmon with Zucchini

Little Soya Gluten-Free Salmon

Makes four servings.

Ingredients:

1 ½ lbs. of salmon (cut into four filets).

7 Little Soya Packets (56 mL.).

1/3 cup Coconut Nectar or brown sugar (You can buy evaporated Coconut Nectar as a lower calorie to sugar option at your local health food store).

1 lemon (juice).

½ Tbs. Garlic powder or Garlic Salt.

You may also need (optional):

Grill pan or grill.

A large Ziploc Bag.

Instructions:

In a medium size bowl add soy sauce, garlic powder, lemon juice, and coconut nectar. Wisk ingredients together.  Place the salmon into the Ziploc bag. Pour marinade over the salmon and seal the bag.  With your hands massage the marinade into the salmon. Marinate for about 10-30 minutes. For optimal results, marinate in the refrigerator for about 1-2 hour(s). Place salmon on the grill (medium flame). Cook on each side for 5-7 minutes, flip over and repeat on other side.  Arrange on plate and enjoy!

Simple Grilled Zucchini

Ingredients:

2 medium size zucchini squash, sliced.

½ Tbs. Extra Virgin Olive Oil.

Salt and Pepper (to taste).

Instructions:

Using the grill pan or grill, place the zucchini slices neatly on grill. Cook on each size for about 1-2 minutes. While cooking, brush on olive oil. Flip over to cook the other side.  Remove zucchini from the flame and arrange on plate. Add the salt and pepper. Enjoy!

Nutrition Facts for one serving of salmon (3oz).

© Kate Ezra Wolf, 2012 also in association with www.frenchtoastandwine.com

   

Pick of the Day: Apricot

Apricots are both delicious and nutritious. They are a wonderful source of vitamin A (beta-carotene). They are a good source of potassium and fiber. In addition, they contain the amino-acid tryptophan (associated with increased serotonin levels, aka “happy chemicals”).  

Apricots taste amazing when cooked, which is why I made this amazing salad!

Grilled Apricot and Walnut Salad

Ingredients:

4-6 Apricot halves.

1 cup fresh arugula.

1 Tbs. goat cheese.

1 ½ Tbs. walnuts.

2 Tsp. balsamic vinegar.

1 Tsp. extra virgin olive oil.

Salt and pepper (to taste).

You will also need (optional):

Grill pan (pictured) or grill.

Instructions:

Using the grill pan or grill assemble apricots face down onto a medium flame. Cook apricots until brown (3-5 minutes) and rotate and repeat on the other side. Remove from flame and let the apricots cool for about five minutes. While the apricots are cooling, assemble arugula and goat cheese onto a plate. Add the apricots. Sprinkle the walnuts followed by the oil and vinegar. Add salt and pepper (to taste). Enjoy!!!!!

© Kate Ezra Wolf, 2012

Pick of the Day: Avocado

Avocado:  If you live in California, you know how fortunate we are to have this amazing fruit in our backyards. Avocados are loaded with all kinds of vitamins and nutrients. They are a great source of the “good” monounsaturated fatty acids. They have plenty of fat soluble vitamins including vitamin K, vitamin A, and the ultra powerful antioxidant vitamin E. They are also a wonderful source of potassium and fiber. Just be mindful of your portion size, because one cup of pureed avocado has nearly 400 calories.

Fennel: Is a bulb known for its licorice-like flavor. This tasty herb can be consumed either raw or cooked. Fennel is a great source  fiber. In addition, it has anti-inflammatory properties. It has been used in herbal medicine as a natural diuretic. It also contains a compound called anethole which has been linked to antimicrobial properties against yeast, fungi and certain strains of bacteria.  

Guacamole with Crispy Fennel

Ingredients:

2 small-medium sized avocados, cubed.

1 ½ Tbs. of cilantro, chopped.

1 ½ Tbs. (approx. 2 small stalks) green onion, chopped.

2 Tbs. raw fennel, chopped.

1 ½ small limes.

Salt and ground pepper (to taste).

You will also need:

Mortar and pestle (optional – a fork and bowl will suffice).

Instructions:

Using a clean and dry mortar and pestle, add avocado, cilantro, onion, and fennel. Gently grind ingredients together to soften. Squeeze the juice from the lime and add salt and pepper. Thoroughly mix together all of the ingredients. Serve and enjoy!!

© Kate Ezra Wolf, 2012

Pick of the Day: Cha –Cha –Cha Cherries!

One of the things that I can’t wait for when summer begins is when cherries will finally be in season and overflowing the displays at the grocery store. Well that time has officially come!

              

Cherries are a very interesting fruit because they are known to have a high concentration of a chemical compound known as melatonin. Some researchers believe that cherries have the highest concentration of naturally occurring melatonin of any food. Melatonin has many functions in the body. It is known as a very powerful and stable antioxidant, particularly known for its strong DNA protecting capacity. Melatonin has been linked to a variety of studies to be a mood stabilizer and has been shown to have some preventative affects on migraine headaches. Melatonin is typically produced in our bodies around bedtime to help prepare the body for sleep. Thus, the melatonin in cherries, especially tart cherries, have been linked as a helpful natural sleep aid.

Cherries always make for great desserts; however they also make wonderful sweet and savory flavors as well. Try this simple salad dressing.

Fresh Cherry Balsamic Dressing

Ingredients:

4-8 fresh cherries (remove pits with a pit remover).

1 ½ tsp Olive Oil.

1 ½ tbsp Balsamic Vinegar.


½ tsp fresh ground pepper.

Dash of salt.

Instructions:

After the pits are removed from the cherries, place all of the ingredients into a blender. Blend ingredients until smooth (add more cherries for a thinker consistency). Pour in serving dish or drizzle on your favorite salad. Enjoy!




© Kate Ezra Wolf, 2012

Pick of the Day: Mango Madness!

Mangos are at their peak of the season! Mangos not only taste great but they are also good for you (and for your skin too)!

Vitamin C: One cup of fresh mango contains 90% of the RDA (Recommended Daily Allowance) of vitamin C. Vitamin C is not only essential to retain a strong immune system, it is also a wonderful antioxidant. Vitamin C also plays a critical role in repairing the body tissues that is needed for wound healing. In addition, vitamin C is also necessary for the production of collagen in the skin, bones, and teeth. Yes ladies, vitamin C’s collagen building activity can help you retain a youthful appearance! But do not go overboard and buy a bunch of those supplements, because vitamin C in great excess can become unstable and also have pro-oxidant effects which do the opposite (along with some adverse affects on the gastrointestinal tract).

Vitamin A: Mangos are high in a form of vitamin A called beta-carotene. Vitamin A is essential for vision (it is needed to form rhodopsin, a vitamin A-containing pigment protein found in our eyes). Among vitamin A’s many functions in the body, like vitamin C, it promotes skin health my stimulating cellular growth (thus, turnover) which can therefore help promote a younger appearance along with giving skin a gorgeous glow (note: vitamin A in major excess can also cause the skin and eyes to appear yellow). Furthermore, vitamin A has some powerful antioxidant functions.

A fun way to incorporate Mango: A Simple Yogurt Parfait

 

You don’t need to be a culinary mastermind to make fruit look delicious. Here is an easy way to make fruit and yogurt look fabulous.

Ingredients:

½ cup mango, cubed (Use my friend Catherine’s video if you need help cutting a mango - http://vivaglammagazine.com/food-drinks/food-tips/3199-how-to-cut-a-mango.html)
2-3 raspberries (for garnish).
½ -3/4 cup of yogurt of choice (I used Fage® total 2%).
2 tsps Agave Nectar.
1 tsp shredded Coconut (optional).

 

You will also need (optional):

Cool transparent dish, like the martini glass shown here.
Ziploc bag and scissors.

Instructions:

Spoon yogurt into the bottom corner of Ziploc bag. Using your scissors, cut a small slit into the corner of the bag. Tap the bag onto a hard surface to move the yogurt to the bottom of the bag. Place the bag onto a paper towel (to avoid a yogurt mess). In a transparent dish, place half of the mango to make the first layer. Using the Ziploc bag, gently squeeze the yogurt over the mango.  Drizzle on the agave nectar. Gently assemble the remaining mango over the agave. Finish off by sprinkling the coconut on top. Add the raspberries. Enjoy!


© Kate Ezra Wolf, 2012