Panzanella
serves 6 as a side or 2 as a main

you will need:
2 cups day old peasant bread, cubed and lightly toasted
1 large cucumber, peeled and cubed
2 - 3 tomatoes cubed
handful of basil torn into bite sized pieces
1/4 cup good quality olive oil
2 - 3 tbsp balsamic vinegar
1 tsp flaky sea salt

 

assembly:
cube bread and toast until lightly golden. transfer to a larger bowl and set aside.
peel and cube your cucumbers and add to the bowl - core and cube tomatoes adding to the bowl as you go. drizzle olive oil and balsamic over the cukes, tomatoes and bread- tossing all ingredients until well coated.
hand tear the basil into bite sized pieces, removing any large stems. toss to distribute basil- sprinkle with salt and toss again.

allow to sit for at least 10 minutes prior to serving - allow the tomatoes to release some of their juices which will be absorbed by the bread.

enjoy!

Source:  http://sundaymorningbananapancakes.blogspot.com

Bittersweet chocolate and Dutch-process cocoa meld with a shot of fresh brewed coffee to give an ultra-rich flavor to this creamy French silk pie. A frothy meringue is the secret to lightening the brown sugar-sweetened filling.

Ingredients
Crust

•     30 chocolate wafers, (see Tip)
•     2 tablespoons chopped pitted dates
•     2 tablespoons water
•     1 tablespoon canola oil

Filling

•     1 tablespoon brewed coffee
•     1 tablespoon water
•     1 1/2 teaspoons unflavored gelatin
•     1 large egg
•     1/2 cup low-fat milk
•     8 tablespoons packed light brown sugar, divided
•     1/3 cup unsweetened cocoa powder, preferably Dutch-process
•     2 ounces bittersweet chocolate, chopped
•     1 1/2 teaspoons vanilla extract
•     2 tablespoons dried egg whites, (see Ingredient Note), reconstituted according to package directions
•     1/2 teaspoon cream of tartar 

 
Preparation

• Preheat oven to 325°F. Coat a 9-inch deep-dish pie pan with cooking spray.
• To prepare crust: Combine chocolate wafers and dates in a food processor; process until finely chopped. Add water and oil and process until moistened. Press into the bottom and sides of the prepared pan.
• Bake until crisp, about 10 minutes. Cool completely on a wire rack.
• To prepare filling & garnish: Combine coffee and water in a small bowl. Sprinkle gelatin on top and set aside to soften.
• Whisk egg, milk, 3 tablespoons brown sugar and cocoa in a small saucepan until smooth. Cook over low heat, whisking constantly, until thickened and an instant-read thermometer registers 160°F, 5 to 7 minutes. Do not let the mixture come to a simmer. Remove from the heat. Add the reserved gelatin mixture; stir until dissolved. Add chocolate and vanilla, stirring until melted. Set aside to cool to room temperature, about 30 minutes.
• Beat reconstituted egg whites and cream of tartar in a large bowl with an electric mixer on low speed until frothy. Increase speed to high and beat until soft peaks form. Gradually add the remaining 5 tablespoons brown sugar, beating until the meringue is smooth and glossy.
• Whisk one-fourth of the meringue into the cooled chocolate mixture until smooth. Scrape the chocolate mixture into the remaining meringue and fold in with a whisk. Spoon the filling into the crust and chill, uncovered, until set, about 3 hours.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate for up to 2 days. | Equipment: 9-inch deep-dish pie pan
• Tip: Many commercial cookies and wafers contain partially hydrogenated oil, a source of trans-fatty acids. Look for brands made without these oils, such as Newman's Own Organics and Mi-Del, which fortunately are every bit as tasty. Find them in the natural-foods section of large supermarkets.
• Ingredient Note: Dried egg whites are pasteurized—a wise choice when making meringue toppings that may not reach 160°F (the temperature at which eggs are considered "safe"). You'll find them in the baking or natural-foods section of most supermarkets. Reconstitute according to package directions.

Nutrition

Per serving: 172 calories; 6 g fat ( 1 g sat , 1 g mono ); 22 mg cholesterol; 29 g carbohydrates; 4 g protein; 2 g fiber; 88 mg sodium; 106 mg potassium.

Carbohydrate Servings: 2

Exchanges: 1 1/2 other carbohydrate, 1 fat
Source: www.eatingwell.com

Pizza Roll-Up Bento Lunch
>>> This easy pizza-inspired roll-up is a kid-pleaser. Make crunchy vegetables more appealing by selecting colorful varieties like orange and purple cauliflower—and don't forget the dip! Keep 'em smiling with watermelon cut into fun shapes with cookie cutters.

Ingredients

• 1 8-inch whole-wheat flour tortilla
• 2 tablespoons prepared pizza sauce
• 12 leaves baby spinach
• 3 tablespoons shredded part-skim mozzarella
• 1/2 cup cucumber spears
• 1/2 cup cauliflower florets
•  2 tablespoons low-fat creamy dressing, such as ranch
• 1 cup small watermelon pieces
• 6 chocolate wafer cookies

Preparation

1. Place tortilla on a plate and spread pizza sauce over it. Top with an even layer of spinach and sprinkle cheese on top. Microwave on High until the cheese is just melted, about 45 seconds. Carefully roll the tortilla up. Let cool for 10 minutes before slicing into pieces, if desired. Pack the slices in a medium container.
2. Pack cucumber and cauliflower in another medium container. Nestle a small, dip-size container among the vegetables and add dressing.
3. Pack watermelon in one small container and cookies in another small container.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate the pizza roll-up for up to 1 day.

Nutrition

• Per serving: 419 calories; 11 g fat ( 2 g sat , 1 g mono ); 14 mg cholesterol; 65 g carbohydrates; 16 g protein; 6 g fiber; 679 mg sodium; 415 mg potassium.

Nutrition Bonus: Vitamin C (60% daily value), Vitamin A (25% dv), Calcium (21% dv), Iron (15% dv).

Carbohydrate Servings: 4

Exchanges: 2 starch, 1 fruit, 1 vegetable, 1 carbohydrate (other), 1 medium-fat meat


Source: www.eatingwell.com

Cucumbers are the ideal summer fruit. Refreshing, cooling, and hydrating, they are also high in antioxidants and a worthwhile addition to an anti-inflammatory diet. Better yet, their diversity makes them a key ingredient in many nutritious recipes, even one for a facial mask!
This recipe, by Health Coach Mira Dessy, is the perfect opportunity to use up the remaining cucumbers from your end-of-summer harvest.

Refrigerator Cucumber Pickles

Ingredients

• ½ gallon jar, sterilized
• 2 cups raw, unfiltered apple cider vinegar
• 6 cups water
• ½ cup pickling salt (iodine free salt)
• 6-10* cucumbers
• 1 bunch fresh dill
• 3-4 cloves garlic, halved
• 1 small Vidalia onion, peeled and sliced (optional)

Directions

1. In a medium saucepan, combine vinegar, water and salt.
2. Bring to a slow boil, stirring until salt is completely dissolved.
3. Remove mixture from heat and let cool completely.
4. Place dill, garlic, and onion in the bottom of the sterilized jar.
5. Wash cucumbers and cut into slices or spears, then add to the jar.
6. Pour vinegar mixture over the cucumbers. Make sure they are all completely submerged.
7. For best results, store in refrigerator for 2-3 days before eating

*The number of cucumbers used will depend on the size that you cut your spears or slices.

Source: http://blog.integrativenutrition.com

Are there really magical foods that help you lose weight and taste good, too?
At Integrative Nutrition, there are a few simple principles that can help just about everyone to get healthier, including shedding excess pounds. Generally, what works for most people is to eat less packaged or processed foods, more whole foods, drink more water, get adequate sleep each night, and make sure that you’re getting a healthy dose of primary food.
Some dietary theories promote certain foods and herbs that have slimming properties, among their many other healthy benefits. Here are a few that can help support your body when you want to shed excess weight and burn fat (and they actually taste good, too):

Cacao
This small tropical tree’s seeds turn into the food that's been called "Food of the Gods" – chocolate. Cacao contains theobromine, a mild stimulant that can help promote fat burning. It also increases pleasure and relaxation by boosting your endorphin and serotonin levels, the feel-good brain chemicals, which can also stimulate weight loss. Cacao is healthiest when consumed in its raw form (not as sugary chocolate bars), and is revered by raw food enthusiasts such as visiting teacher David Wolfe.

Cinnamon
This healthy spice is from the brown bark of the cinnamon tree. A daily dose of cinnamon has been found to reduce blood sugar, triglycerides, and LDL (bad) cholesterol, and total cholesterol for people with type 2 diabetes. It is known for its warming and stimulating properties that can bring balance to Vata and Kapha, according to Ayurvedic medicine as taught by visiting teacher Dr. John Douillard.
Try some cinnamon in a healthier breakfast cereal: rice porridge with apples.

Green Tea
From the Camellia sinensis plant, this brewed beverage contains theanine, which counteracts stress and promotes relaxation and focus. A study in the Journal of Nutrition shows that the main antioxidant component in green tea, called catechins, can help stimulate weight loss, especially belly fat.

Daikon Radish
This long white root is used in traditional Japanese and Macrobiotic cooking to help heal the body and ease the discharge of excess fat and fluids. Daikon is also a decongestant, diuretic, and helps ease the work of the kidneys by eliminating excess fluid retention.

Try it in this tasty grated daikon salad.

What foods do you eat when you want to balance your body and slim down? Let us know in the comments section below.

Source:  http://blog.integrativenutrition.com

Creamy Garlic Pasta with Shrimp & Vegetables for Two
Toss a garlicky, Middle Eastern-inspired yogurt sauce with pasta, shrimp, asparagus, peas and red bell pepper for a fresh, satisfying summer meal. Serve with: Slices of cucumber and tomato tossed with lemon juice and olive oil.

Ingredients

•     3 ounces whole-wheat spaghetti
•     6 ounces peeled and deveined raw shrimp (see Note), cut into 1-inch pieces
•     1/2 bunch asparagus, trimmed and thinly sliced
•     1/2 large red bell pepper, thinly sliced
•     1/2 cup fresh or frozen peas
•     2 small or 1 large clove garlic, chopped
•     1/2 teaspoon plus 1/8 teaspoon kosher salt
•     3/4 cup nonfat or low-fat plain yogurt
•     2 tablespoons chopped flat-leaf parsley
•     1 1/2 tablespoons lemon juice
•     1 1/2 teaspoons extra-virgin olive oil
•     1/4 teaspoon freshly ground pepper
•     2 tablespoons toasted pine nuts (see Tip; optional)

Preparation

1. Bring a large pot of water to a boil. Add spaghetti and cook 2 minutes less than package directions. Add shrimp, asparagus, bell pepper and peas and cook until the pasta is tender and the shrimp are cooked, 2 to 4 minutes more. Drain well.
2. Mash garlic and salt in a large bowl until a paste forms. Whisk in yogurt, parsley, lemon juice, oil and pepper. Add the pasta mixture and toss to coat. Serve sprinkled with pine nuts (if using).

Tips & Notes

• Ingredient Note: Both wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly. Look for shrimp certified by an independent agency, such as Wild American Shrimp or Marine Stewardship Council. If you can’t find certified shrimp, choose wild-caught shrimp from North America—it’s more likely to be sustainably caught.
• Tip: To toast pine nuts, place in a small dry skillet and cook over medium-low heat, stirring, until fragrant, 2 to 4 minutes.

Nutrition
Per serving: 387 calories; 6 g fat ( 1 g sat , 3 g mono ); 168 mg cholesterol; 53 g carbohydrates; 0 g added sugars; 34 g protein; 10 g fiber; 708 mg sodium; 890 mg potassium.

Nutrition Bonus: Vitamin C (130% daily value), Vitamin A (71% dv), Folate (61% dv), Iron & Magnesium (35% dv), Calcium & Zinc (28% dv), Potassium (25% dv).

Carbohydrate Servings: 3

Exchanges: 2 1/2 starch, 1 vegetable, 1/2 low-fat milk, 3 lean meat

Source: www.eatingwell.com

Steak Burritos for Two Here’s a burrito inspired by San Francisco’s super burritos that come packed with meat, beans, rice, guacamole and salsa. We’ve kept this home-style version for two a bit simpler to make and a whole lot healthier with brown rice, whole-wheat tortillas and a more reasonable serving size. We recommend wrapping it in foil—the traditional way to serve it—so you can pick the burrito up and eat it without it falling apart, peeling back the foil as you go. Serve with a cold beer and vinegar-dressed slaw.

Ingredients

•     1/4 cup prepared fresh salsa
•     1/4 cup water
•     2 tablespoons instant brown rice
•     3/4 cup canned black beans, preferably low-sodium, rinsed
•     6 ounces strip steak, trimmed and thinly sliced crosswise
•     1/8 teaspoon freshly ground pepper
•     1 1/2 teaspoons canola oil
•     2 8-inch tortillas, preferably whole-wheat
•     1/4 cup shredded sharp Cheddar cheese
•     2 tablespoons prepared guacamole
•     1 tablespoon coarsely chopped fresh cilantro

Preparation

1. Combine salsa and water in a small saucepan; bring to a boil. Stir in rice, reduce heat to a simmer, cover and cook for 5 minutes. Stir in beans, return to a simmer and cook, uncovered, stirring occasionally, until the rice is tender and most of the liquid is absorbed, about 5 minutes more.
2. Meanwhile, sprinkle steak with pepper. Heat oil in a medium skillet over medium-high heat. Add steak and cook, stirring occasionally, until browned and cooked through, 3 to 5 minutes.
3. To assemble, divide the steak among the tortillas and top with equal amounts of cheese, guacamole, cilantro and the rice mixture. Roll each tortilla up into a burrito.

Nutrition
Per serving: 471 calories; 16 g fat ( 6 g sat , 5 g mono ); 63 mg cholesterol; 49 g carbohydrates; 0 g added sugars; 31 g protein; 7 g fiber; 600 mg sodium; 279 mg potassium.

Nutrition Bonus: Zinc (29% daily value), Folate (27% dv), Calcium & Iron (23% dv), Magnesium (19% dv).

Carbohydrate Servings: 3

Exchanges: 3 1/2 starch, 4 lean meat, 1 fat

Source: www.eatingwell.com