Diet- Friendly Summertime Coffee Drinks

Iced Capp? Iced Coffee? Frappuccino? Iced Mocha? No matter what your choice, it still spells one thing....loads of calories and most of them from fat!

So, how can you enjoy your favourite gourmet drinks without all the empty calories? I have a couple recipes today to help you enjoy those ‘treat” drinks.  These will taste so good that you’ll swear they aren't good for you but they are! The protein powder not only curbs hunger pangs but adds that metabolically active ingredient...PROTEIN!

I have a couple different ones I use, they are both quite flexible in terms of milk that you use, but once you try them you can work out what suits your taste buds or time frame best.  Play around with them to develop the taste you enjoy, without the calories!

If you just want to wet the whistle, try pouring cold coffee over ice!  Add a little sweetener if you must but I like it straight up!

Vanilla Iced Coffee

-sugar-free non-fat vanilla yogurt
-non-fat milk (or almond milk, rice milk or soy milk – vanilla flavoured, if you prefer)
-instant coffee crystals
-vanilla or chocolate whey protein powder
-cinammon

Directions: You’ll start by spooning sugar-free, nonfat vanilla yogurt in an ice cube tray and freezing it into cubes overnight.  Then you’ll add them to a blender with a splash of milk, a teaspoon of instant coffee crystals, and a scoop of vanilla or chocolate whey protein powder. Lastly, just sprinkle on some cinnamon to add a little fat-burning kick. If you want to cut down on the caffeine, just use decaffeinated instant coffee instead.

Quick Iced Mocha or Vanilla Coffee

-ice cubes
-1 cup non-fat milk, almond milk, soy or rice milk (can use vanilla flavoured milk for more of that vanilla flavour)
-instant coffee crystals or 1 c strong cold leftover coffee (I make extra to use for iced coffee!)
-1 scoop chocolate whey protein powder (for mocha) or vanilla
-cinammon and/or stevia (sweetener) to taste

Directions: Throw all the ingredients in a blender or good shaker cup and give it a good shake or until you see it has thickened. Pour into a tall glass and sip away! Easy to prepare and no chore to drink (about 200 cal and 25g Protein).

Oats Aren't Just for Breakfast!

No, I am not finished extolling the virtues of the humble oat.  I assume you all got the picture on how good they are for you, but have you ever thought beyond the breakfast bowl?

Today I am going to give you one of my favourite ways to serve oats (and it's not a breakfast food!)

Oat Pilaf
2 tbsp oil
1/2 c chopped onion and/or green onion
1/2 cup chopped green or red pepper, mushrooms, celery and/or zucchini (opt) or any leftover vegetables
1 1/2 cup oats (not the instant variety!)
1 egg, lightly beaten
3/4 c vegetable stock, chicken stock, tomato juice or water (may need a pinch of salt if you use water)
1/4 c chopped parsley
1/2 tsp ea basil and oregano (or to taste)
Saute the onion and other veg in the oil until tender.  Mix the oats with the egg and add to the onion mixture, cooking and stirring until the grains are dry and separated. Add liquid and seasonings; simmer uncovered, stirring a few times until the oats are swollen and tender, about 5 min. 

Goes well with an egg dish.  I particularly like the leftovers for breakfast!

Wearing the Green

There is nothing like St. Patrick's Day for bringing out the beer drinker in you!
However, most beers have 110 to 160 calories in each 12 oz bottle. And some beers have more than 300
calories in a single 12 oz bottle.  Yikes...that’s a lot of calories!

With St. Patrick’s day right around the corner, I thought it would be a timely reminder that alcohol is NOT going to help you lose weight, not unless you want to be wearing the effects of the green beer for a while longer!

In fact, alcohol works against you two ways:
1. Alcoholic drinks are often packed with calories. Not just beer, but mixed drinks, too!
2. Alcohol slows down your metabolism, which forces your body to store more fat.

By all means, celebrate St. Patrick’s Day by wearing green... just avoid the alcohol if you can help it.

If you want to drink something green...try Green Tea...or one of my favourites...

Green Smoothie!Green smoothies consist of 3 basic ingredients: greens, fruit and water. Have fun experimenting with a wide range of varieties of both the greens and the fruit in order to reap the most benefit. You may be surprised to find that the simple combination of greens and fruit is quite delicious.

Here's what you need...
• 1 bunch (2 cups) spinach or any other dark greens
• 1 cup strawberries
• 1 banana
• 1-2 cups water
In a high speed blender mix the ingredients until smooth.

Nutritional Analysis: This single serving equals: 199 calories, 1g fat, 47g carbohydrate, 10g fibre, 6g protein.

10 Minutes to a Healthier YOU - Reduce Fat Intake

Reducing your Fat intake can be easier ( and tastier) than you think...
The way you shop, cook, and prepare foods can really impact your fat intake. It may take a bit of discipline at first, but after a few weeks you'll have formed a new habit with very measurable benefits to show for it. Here are a few simple tips...

1. Substitute some or most of the oil/butter in cake and muffin recipes with unsweetened applesauce
2. Read labels...look at some of your favourite packaged foods...if there are more than 5 or 6 grams of fat per serving (and some of those serving sizes may be quite small, so be sure to read that info as well), then look for a lower fat version. For example, fat-free ham, lower fat cheeses, skim or 1% milk,
3. Cut down on your fatty favourites.  If burgers and fries visit your menu more often than once a week, just cutting out one of those meals will save you a lot of fat calories and a fat belly!
4. Love your meat?  Cut off the visible fat and remove the skin on poultry before cooking...the tempatation is thus eliminated! 
5. And....Just in time for Super Bowl Sunday....

Avocado and Pea Guacamole

Although avocado are one of the "good fats", you can still have too much of a good thing!  Your Super Bowl party guests are sure to gobble this tasty dip right up, even though it's lower in fat than the real thing! Serve with baked tortilla chips (or take some whole-wheat or corn tortillas and slice into wedges with a pizza cutter and toast in 250F oven) and lots of cut-up fresh vegetables. Yields: About 2 1/2 cups

• 1 package (10 ounces) frozen peas, thawed
• 1 ripe avocado, peeled and pitted
• 1/3 cup plain nonfat yogurt
• 1/3 cup store-bought medium-hot salsa
• 3 tablespoons lime juice
• 1 chopped tomato 1/2 cup loosely packed fresh cilantro leaves, chopped (Or cilantro paste)
• pinch of salt (if you must)
• garlic, hot sauce, to taste (optional)

1. In food processor (with knife blade attached) or blender, puree peas until almost smooth; set aside.
2. In medium bowl, with fork, mash avocado. Add peas and remaining ingredients to mashed avocado; stir until evenly mixed. Cover and refrigerate if not serving right away.

10 Minutes to a Healthier YOU - Reduce Sugar Intake

If you are anything like me, you have a sweet tooth.  I know many "experts" say to cut out sweets and sugar entirely, but I find I that if I make adjustments to favourite recipes (cutting down the sugar and/or replacing it with fruit), I can still have my cake and eat it too (so to speak!). 

Quick tip 1:  Take a favourite recipe and reduce the sugar by 1/4 to 1/3...even doing it gradually so your sweet quotient lessens. 
Quick tip 2: Use dried fruits or some dark chocolate and reduce the sugar so you still get some sweetness but with added fibre and nutrients.
Quick tip 3:  Use fruits like bananas, strawberries and applesauce to not only add sweetness but to replace some of the moistness that is lost when you cut down the fat and oil you use in recipes (more on that tomorrow!)
Here is a quick sweet treat as an example:

Ginger Oatmeal Cookies

I find this cookie delicious, and I think it would be a very nice "clif bar" type base. Try adding dried apricots, dried plums, or dried nectarines to make a heftier snack. I love these cookies! 

• 1 1/2 jars baby food (with bananas) (I'm not kidding!)
• 1/2 cup molasses (great for iron, but if you don't like it, use honey or brown sugar)
• 2 tsp vanilla
• 1 c whole wheat flour (or gluten-free all purpose flour)
• 2 c oats
• 2 tsp baking soda
• 1 tsp ginger
• 3 tsp cinnamon
• dried fruit, if you like

Mix and bake at 350 F, 10-15 minutes. The above makes 21 cookies at 50 calories a pop.  

Dried Fruit for Snacks

Do you often wonder about whether eating dried fruit is a good or bad thing?  Here is a query I often get....

Q:  I have quite the sweet tooth!  Is eating dried fruit a good idea for a sweet snack or do you have other suggestions?

Although dried fruit is packed with nutrients and fibre, it is also packed with calories.  For example, just a 1/2 cup of raisins contains 250 calories, the same number of calories found in 3 apples or 8 cups of fresh grapes!

In addition to the high calorie content, dried fruits can also be difficult to chew, sticking to teeth and dental work.  If you can eat small amounts of dried fruits, then this is certainly better than eating candy.  Or, instead of basing your sweet snacks on dried fruit alone, try adding them to other snacks like nonfat yogurt, trainl mix or healthy cereal.  1 cup of Special K with 1/2 cup nonfat milk, topped with 50 raisins also has 250 calories and no fat, but offers you calcium and protein in addition to being an excellent snack or breakfast.

To save yourself even more calories, swap the dried fruit for fresh fruit, which is more filling, lower in calories and equally as sweet and nutritious.  Because of their high water content, you can eat a lot more fresh produce for the same amount of calories!  Yee ha!

Diet Dilemma #2

DILEMMA:  Finding a healthy lunch at the cafe/restaurant or cafeteria.
The Devil says:  "Ah, the smell of the french fries, the lure of the melted cheese...it's been a tough morning and dinner is a long way off, so you'd better fill up now."

The Angel says:  "I'm sure you'll make a healthy choice because you know that weight gain can increase your risk for a number of illnesses, including diabetes, heart disease and maybe even cancer.  So march straight to the salad bar and load up on leafy greens with fat-free dressing."
The Voice of Reason says:  "The last time you had only a salad for lunch, you were looting the Snickers stash by 3pm." 
The Solution:  Order the salad, but add a few pieces of grilled chicken (or other lean sources of protein such as beans, salmon, eggs, tofu) and an olive oil dressing, which stays with you longer than the fat-free stuff.  Then grab an apple and a part-skim cheese stick or yogurt parfait to snack on later.  The all-or-nothing approach to eating can leave you either overstuffed or underfed; instead expanding your definition of lunch to include and afternoon nosh can keep you on a healthier track.

I haven't trusted polls since I read that 62% of women had affairs during their lunch hour. I've never met a woman in my life who would give up lunch for sex.  - Erma Bombeck

Diet Dilemma #1

DILEMMA:  You need to grab a quick breakfast!
The Devil says:  "Look...there's Tim Hortons!  It's fast and it tastes great, and the sugar will give you an energy burst."

The Angel says:  "Keep driving, you can do it!  Swing by a store for fruit and low-fat yogurt.  The calcium and the vitamins will help start your day off right."
The Voice of Reason says: "A doughnut would taste delicious, but you will regret it an hour from now when your blood sugar takes a dive and you crash face-first into the keyboard."
The Solution:  Have the fruit and yogurt, but make it feel more indulgent by sprinkling on a few chocolate chips and/or chopped nuts.  Breakfast is supposed to jump-start your energy and keep it going for a few hours, and a load of fried, sugary dough isn't up to the job.  A bite that combines energizing carbs with satisfying protein, such as low-fat dairy with fruit, is an ideal choice.  Other filling options include 1 or 2 slices of whole-wheat toast with 2 tablespoons of peanut butter or skim milk poured over a heaped cup of cereal (look for one with fewer than 150 calories per cup - or use low-fat granolas that have similar calories per 1/2 cup, less than 6 grams of sugar and at least 4 grams of fibre per serving).

“Rather go to bed supperless, than run in debt for a Breakfast.”

   -Benjamin Franklin (1706-1790) Poor Richard's Almanac

The Right Bite or How to Make the Healthiest Choice

Freud almost got it right when he said a constant battle is being waged in our psyche between what our animal instincts would like to do and what are socialized selves know we should do - but the fight most of us face isn't about sex...it's about food!

For instance, think about all the negotiating you do with yourself: calculating the treadmill time required to work off a slice of pizza or weighing the evils of trans fats against your overwhelming desire to down a giant piece of cake.  The fact is, no matter how persuasive the diet angel on your shoulder is, too often the devil is busy whispering, "yummm, cookies!" in your other ear wins out.

And sometimes, that's OK.  Eating healthy is not about being perfect 100% of the time; it's about eating your best most of the day.  Little treats have been shown to help keep dieters more focused and less likely to pig out after feeling so deprived. 

Over the next few days, we will look at different "Diet Dilemmas" and give you ideas on how you can keep both the angel and the devil happy!

Mix Naughty and Nice

If only some nutritious foods weren't so bland (and junk food so delicious), you'd eat more of the good stuff and less of the not-so-good stuff, right???
You can get the best of both with this simple trick: Make a 50-50 blend of your favourite bite and its more virtuous counterpart!  You'll cut calories, fat and sugar without comprising the taste.  How good is that??

If you crave Salty, greasy chips
Mix up 1 oz Fritos (for example) with 1 oz air-popped popcorn
The Plus? You still get the crunch and save 50 calories and 9 grams of fat.  Popcorn is also a good source of fibre and B vitamins.

If you crave a Juicy Burger
Mix up 2 oz ground beef with 2 oz ground turkey
The Plus?  Using all-white turkey meat lets you sink your teeth into a succulent patty that sheds 14grams of  fat.

If you crave Pasta
Mix up 1 oz white pasta with 1 oz whole-wheat or other grain pasta
The Plus? Get nearly double the fibre per serving, filling you up so you'll be less likely to go back for seconds.  The healthier noodles also provide 3 x more folate.

If you crave Fruity Sangria
Mix up 3 oz Sangria with 3 oz flavoured carbonated water or sletzer
The Plus?  Quench your thirst with this fizzy sip and you'll sace about 140 calories and half the sugar.  You'll also stay hydrated while you drink - heading off a nasty hangover.

If you crave Chocolate
Mix up half a 1.7oz pack of M&M's with 23 almonds
The Plus? Slash sugar in half and saturated fat by a third.  Plus, the protein and good fat in the nuts will keep hunger at bay - ideal for satisfying afternoon munchies.  Sweet!



Use your imagination to Go half and half for better health!

Winter Comfort Eating Recipes (Part 3)

Ready for a few more recipes to add to the list?    I could go crazy and probably make numerous blogs about healthy snacks!  Here are a couple more...

Spicy Nuts/Nibble Mix or Cornnuts?

This recipe uses chick peas in place of nuts and calorie laden cornnuts.  The chick peas taste quite nutty and are far more nutritious and lower in fat than most snack foods.
Try this instead:  Spiced Garbanzo Beans - Drain 2 x 16oz cans of garbanzo beans (chick peas) or your own homemade ones and put them in a large bowl.  Add 2 tbsp cumin, 1tbsp curry powder, 1 tsp chili powder, 1/4 tsp salt, 1/8 tsp pepper and toss well to coat.  Spray a baking pan with oil or non-stick spray and spread chick peas out in a layer and bake for about 20- 40 min at 350F, stirring halfway through.  Serve warm or save them in a jar in the fridge when cooled (if they last that long!)  Good on top of salads as well.

Rice Pudding

Comfort food at its best!  How many remember Grandma's warm and slightly sweet Rice Pudding.  This version has all that - minus the skin (yecch!!)
Try this instead:  1 cup cooked rice (cook a bit extra next time you make rice!) mixed into 1 pk fat free vanilla pudding and 2 cups skim milk.  Add nutmeg (if you like it) and 1/2 raisins, if desired.  Chill in fridge until set.


I hope these posts have given you a few more ideas of how to eat healthy with diet-friendly comfort foods!

Winter Comfort Eating Recipes (Part 2)

More winter comfort eating recipes coming up...but first...have you made any yet???  Women are great ones for collecting good-sounding recipes and throwing them in a box and forgetting about them (yes...I do it too!  Usually mine are ones I look at and say "hmmm...how can I make this recipe a healthier one?" and it goes in THAT box!)  Anyway, here are a couple more snack and comfort foods...

2-Bite Brownies

Find it hard to walk past the bakery section of the supermarket without eyeballing these? This nutrtious wheat-free version will save you a calorie or two!
Try this instead:  Beat 2 egg whites until stiff.  Add 1 tbsp cocoa, 1 tbsp vanilla, 1/4 cup sugar and 1/3 cup of ground rolled oats (put oats in blender and grind until fine).  Drop into mini-muffin cups and bake at 350F for about 10 min.  Makes 6.

Berry Pops

I like popsicles but I know those sugar-laden ones you buy are just a waist (very punny??) of calories.  You need to prepare these in advance for those "moments"!
Try this instead:  Puree 2 cups of strawberries or other berries (can be fresh or frozen) with 2 tbsp of honey.  Pour into 12 paper cups or popsicle molds. Freeze  about 30 min, or until firm.  Meanwhile, puree 6 kiwifruit (or another fruit) and another 2 tbsp honey. Lastly, puree 2 cups sliced peaches (can use frozen or canned in own juice and drained) and 2 tbsp honey.   When berry layer is firm, add the kiwi layer and insert sitck.  Freeze until firm and then add the peach layer and freeze until firm.  Or, whichever order you want to do them in!

Tomorrow...another couple low calorie winter comfort foods!

Winter Comfort Eating Recipes (Part 1)

Comfort Eating?  We all do it and all know, especially if we are trying to lose weight or reduce body fat, that it isn't really a good idea!  However, there comes a time...well, when you just gotta! 

I won't go into the psychology of comfort eating (we can save that for another blog) but today I am going to give you a couple of less-damaging comfort foods that are quick and easy to prepare - absolutely vital when it comes to comfort eating!  My clients are always asking me what they should do when the time arises.  Basically, make it, eat it and get over it!   If you deny the urge for too long...it becomes so insistent that instead of just a little...you eat WAAAYYY too much - leading to feelings of guilt, hopelessness and total disappointment.

The next few blogs, I will take some traditional comfort foods and show you how to make them healthy snacks, rather than dietary disasters!

Warm Apple Pie and Ice Cream

Is just reading that making your saliva run? 
Try this instead: Core half an unpeeled apple (use any variety that remains firm when cooked, such as Northern Spy, Rome Beauty or Granny Smith) and fill with 1 teaspoon of brown sugar and a dash of cinnamon (can also be chopped into pieces for faster cooking). Place in a microwave-safe bowl and cover.  Microwave for 2 1/2 min, remove from oven and top with 1/2 cup nonfat vanilla frozen yogurt. (Can also be done in the oven, wrapped in tin foil) The unpeeled apple gives you added fibre with the yogurt adding protein and calcium.  And best of all, there is no tempting rest-of-the-pie to worry about - as well as saving yourself several hundred calories!  This recipe gives you the same warmth and satisfaction with about 1/4 of the calories of regular pie and ice cream.

Banana Split

If the thought of dipping your spoon into that cold creamy dessert with a hint of chocolate has you doing cartwheels, then try this healthy and low calories alternative!
Try this instead:  It helps if you are prepared in advance for this, but unforzen bananas will also work.  When your bananas are getting too ripe, peel them and chop them into 1 inch segments, sprinkle some lemon juice over top and throw in an airtight container or bag in the freezer.  When the "time" comes, put them in a bowl, drizzle with low calorie or even regular chocolate syrup.  Throw on a dollop of Fat-free Cool Whip (or vanilla yogurt) and sprinkle with chopped nuts.  Potassium, fibre and some healthy fats!

Pizza

For those of you who love nothing better than some hot and savoury pizza... 
Try this instead:  Take a whole wheat English muffin and split it in half (you can also use a brown rice cake).  Spread with canned tomatoe sauce, sprinkle on some herbs and some parmesan cheese.  If you like olives, pineapple etc, put on a few small pieces.  Top with a tablespoon of  skim milk mozarella cheese.  Place in the oven or toaster oven and cook until the cheese melts.  You have to keep your eyes on them though as they cook very quickly!  The taste and texture of pizza with added fibre and a whole lot less calories!
Tomorrow we will look at a few more low calorie comfort foods to help beat those winter comfort cravings!

The Year Ahead

Happy New Year!

I am looking forward to offering fitness tips, low fat and low calories recipes, the latest health and fitness news, fitness routines and lots of idea on how to make 2010 the year you achieve your fitness and nutrition goals and look and feel your best!

Make 2010 the year you do it!  Remember...I WILL....and YOU WILL!!!

How to Have a Low Cal Christmas - Part 2

Can't find anything to eat other than those cute little mini-quiche, sausage rolls, cheese and cheese balls? Why not bring a plate of raw (or lightly steamed - enough so they are still crunchy but a bit easier on the digestive system!) vegetables - I like carrots, celery, cuccumber, snow peas (used a lot in Asian cooking), mung bean sprouts, peppers and the cruciferous vegetables (broccoli, cauli, etc). Want a real festive touch? Try cauliflower, broccoli, snow peas, and red and green peppers! Then add the Creamy Dip or some delicious Festive Hummus....sure to be a party favourite!

Vegetables with Creamy Dip
This simple recipe makes a fast, healthy snack that's a good source of protein and calcium.  The yummy dip makes you feel full and eliminates that hollow-bellied feeling after eating all those veggies! 

Here's what you need...
• Assorted vegetables (as above)
• 1 cup non-fat cottage cheese
• 1 tablespoon non-fat yogurt
• 1-2 tablespoon Knorr-Swiss Leek Soup Mix (or other flavour, depending on your taste)

1. Put all the ingredients in a blender and mix until smooth.  Best left in refrigerator for a couple hours for flavours to blend.
2. Arrange the vegetables on a plate or platter or make veggie kebabs...they make a great display and can be colour co-ordinated depending on the occasion!

Nutritional Analysis per whole recipe: 163 calories, 0g fat, 8g carbohydrate, 1g fibre, 31g protein.

Festive Hummus
While the red and green speckles give this homemade hummus a jolly look, it's the taste that makes it unforgettable. This dip makes the perfect party take-along. Serve it up with whole grain pita bread or fresh cut veggie sticks. Yield: 12 servings  
 Here's what you need...

• 1 (15 oz) can garbanzo beans (or prepared at home in advance)
• 1 Tablespoon tahini or peanut butter, if you prefer or can't find tahini
• 1 Tablespoon olive oil
• 1 Tablespoon lemon juice
• 1 Tablespoon water
• 2 garlic cloves, mashed
• 2 teaspoons soy sauce
• 4 sun-dried tomatoes
• 1/4 cup basil leaves or cilantro leaves (my personal favourite!)
  Throw all the ingredients in a blender and combine until smooth.
  

Nutritional Analysis: One serving equals: 55 calories, 2g fat, 6g carbohydrate, 2g fibre, 2g protein



Who says eating healthy has to be boring!!

How to Have a Low Cal Christmas - Part 1

FOOD!!!  If there is nothing that signifies the holiday season more than the delicious assortment of food available, well, I'll eat my hat!  How do you manage to eat "low cal" when there is so much good food and temptation put in front of you?

Today we will look at a few sweet alternatives.  For me, either offering to bring a suitable snack or dessert helps.  For example, use the Pumpkin Pie recipe (from October's recipe blog) and bring a bowl of Banana Whip to add the finishing touch.  Or bring a big plate or bowl of fruit and bring the Creamy Dip or some low-fat chocolate syrup to dip the fruit in.  Can't pass up the Rum Balls or Chocolate? Bring some of the Heart Happy Truffles and even the sweetest tooth will be satisfied!

Fruit with Creamy Dip
This simple recipe makes a fast, healthy snack that's a good source of protein and calcium. The fresh fruit, non-fat cottage cheese, yogurt and natural honey blend with great flavour and texture. Here's what you need...
• Pears, apples or other sliced fresh fruit (you may need to squeeze a bit of lemon juice over to prevent browning, especially if the fruit is going to sit for any length of time)
• 1 cup non-fat cottage cheese
• 1 tablespoon non-fat yogurt
• 1 tablespoon runny honey  (depending on your taste)
1. Put all the ingredients in a blender and mix until smooth. Can be served immediately, but best left in refrigerator for a couple hours for flavours to blend.
2. Arrange the fruit slices on a plate and spoon the cheese mixture over the pears. Garnish with runny honey or cinnamon, if desired.  Or arrange fruit on a platter with a bowl of dip in the middle with a spoon so guests can serve themselves.  Or, make fruit kebabs...they make a great display as well as a healthy dessert!
Nutritional Analysis per whole recipe: 212 calories, 0g fat, 25g carbohydrate, negligible fibre, 30g protein.

Banana Whip
 Like Cream? Try topping your dessert with Banana Whip: Beat 1 egg white until foamy. Add in 1 mashed banana, 1 tbsp icing sugar and 1 tsp lemon juice until stiff peaks form. Use like whipped cream. Makes 4 servings of 39 calories each.

Heart Happy Truffles
Truffles are the simplest of candy to make; cream, chocolate, and time is all it takes to create something blissfully elegant, decadent, and delicious. However, besides chocolate (which, as we know, the darker the better) they also contain various other high calorie and low nutritional items. So this year, make your loved ones some healthier, lower fat, but still pretty tasty truffles...only about 30min from start to finish, with no ‘special’ ingredients required! Servings: 20 Balls
Here's what you need...
• ½ c mashed potatoes (just plain old potatoes, mashed...yes, you read that right!)
• ¼ c natural peanut butter (works fine with almond or cashew butter)
• 1/8 c honey
• 3 tbsp cocoa
• ½ c raisins or craisins, chopped
• 1 tsp flavouring (vanilla, brandy, rum, or any flavour you like – can even substitute 1-2 Tbsp liquor such as Amaretto, Brandy etc)
• ¾ c of combination of or one of the following: ground almonds, finely ground oats, coconut, flaxseed, ground peanuts...use your imagination and flavour preferences
• 2/3 to 1 c icing sugar (enough to make it a stiff dough)
1. Combine it all and roll into walnut-size balls. ( If the dough feels sticky, you can put it in the fridge to harden up before shaping). You can roll them in extra cocoa, chocolate hail, coconut or chopped nuts before or after shaping and refrigerating. Makes 20.
Depending upon the add-ins, the nutritional analysis may vary. I have based the nutrition content on my version: I use ¼ c ground almonds, ½ finely ground oats and 2 tbsp ground flaxseed and roll them in cocoa.
Nutritional Analysis (per ball): 88 Cal, 3g Fat, 14g Carb, 3g Protein, 14mg Sodium, 2g Fibre

Healthy eating doesn't have to be hard...it just has to be planned!

Low Fat Low Cal Pumpkin Pie

Fall and Thanksgiving bring Pumpkin Pie...I don't know about you, but I would definitely cross a bed of nails to get to it!!  I am always telling myself "just one piece" and then proceed to slice slivers off until eventually I consume about 3 or 4 pieces.  Pumpkin Pie is absolutely loaded with calories (anything that tastes that good has to be).  BUT!!!  I have a recipe here for a Crustless Pumpkin Pie,  less calories and lighter with that same great pumpkin pie taste!  Believe me...you won't miss the crust!

Crustless Pumpkin Pie (serves 8)
     Nonstick cooking spray
     1 x 15oz can 100% Pure Pumpkin
     1 x 12oz can evaporated Skim Milk
     3/4 c egg substitute
     1/2- 3/4 c sugar or sugar substitute, or half and half
     1/4 tsp salt (I don't use it, but some think it is better with it)
     1 tsp cinnamon
     1/2 tsp ground ginger
     1/8 - 1/4 tsp ground cloves
     1/4 tsp nutmeg
Beat together all the ingredients.  Pour into an 8" pie dish sprayed with cooking oil.
Bake at 400F for 15min, reduce the temp to 325F and bake for 45min longer, or until knife inserted in centre comes out clean.  Cool for 2 hr.
Nutrition Info (per serving):  120 Calories (150, if using sugar), 1g Fat, 21g Carbs (29g if using sugar), 7g Protein
The best part???  The fat and calories are low enough that you can have 2 pieces instead of the usual 1...just not all at once...of course!  :)