Here is a useful guide to help those of you who are Gluten-Free and/or Vegan.  As we all know, I am Gluten-Intolerant, therefore I enjoy consuming all of these foods in my meals and snacks throughout the day.

I hope this guide is helpful for those of you new to the gluten-free world and hope this helps you navigate through your farmers markets and produce aisles of your food store.

Go ahead and dive into these delicious, fresh, ‘clean’ foods knowing that they are safe and good for you and your body…

Carbohydrates- Essential for energy. Reach for complex carbohydrates instead of simple carbs such as sugars, white flours and processed grains that are void of vitamins and minerals.

• Gluten-Free Pasta (Corn or Gluten-Free Flour Based)
• Gluten-Free Cereals
• Beans
• Lentils
• Sweet Potatoes
• Gluten-Free Oats
• Gluten-Free Breads
• Whole Grain Gluten-Free Rice

Fiber- Vital for health: keeps bowels healthy, lowers cholesterol and regulates appetite.

• Nuts
• Seeds
• Fruits
• Vegetables
• Beans
• Lentils
• Gluten-Free Whole Grains

Fats- Essential for brain and nerve functions.  Look to get Omega 3 fatty acids as often as possible.  Olive oil is best used for cooking.  Be sure to avoid hydrogenated fats and trans fats.  Keep your oils fresh by storing them in a dark, cool place and never re-use oil.

• Flaxseed oil
• Hempseed oil
• Grapeseed oil
• Olive oil
• Avocados
• Nuts (especially hazelnuts and almonds)

Protein-Used for repair of body tissues and growth for enzymes and hormones.  Protein needs are met by a varied, balanced diet so be sure to get proteins from many different sources.

• Tofu
• Beansprouts
• Beans
• Lentils
• Nut/Seed Milk (almond, hemp, etc.)
• Soy Milk
• Gluten-Free Whole Grains (Quinoa, Buckwheat, Brown Rice)
• Nuts
• Hummus

Vitamins

Vitamin A- Also known as beta carotene, is a powerful anti-oxidant that supports sight, bone and teeth growth and tissue repair.  Be sure to reach for the brightly colored fruits and veggies!

• Carrots
• Red and Yellow Bell Peppers
• Watercress
• Spinach
• Mango
• Dried Apricots
• Tomatoes
• Green Leafy Vegetables

B Vitamins- Important for using fats and protein as well as energy.  Also key for cell grown and your nervous system. This group is made up of B1-Thiamin, B2-Riboflavin, B3-Niacin, B6-Pyridoxin and B-12 (see below)

• Mushrooms
• Nuts
• Gluten-Free Whole Grains (Quinoa, Buckwheat, Brown or Wild Rice)
• Avocado
• Beansprouts
• Oranges
• Bananas
• Nutritional Yeast
• Beans
• Lentils
• Green Leafy Veggies (I love Kale)

B12-Used in nerve formation and cell production.  Anemia can result in B12 deficiency.

• Yeast Extract
• Gluten-Free Fortified Cereals
• Gluten-Free Fortified Nut Milks

Vitamin C-Fights infections and heals wounds. An important antioxidant in your everyday lifestyle.  It is important to note that Vitamin C is easily destroyed by heat, light and storage.

• Broccoli
• Parsley
• Potatoes
• Green Leafy Veggies
• Oranges
• Orange Juice
• Blackcurrants
• Kiwi
• Mango

Vitamin D- Our Sunshine…Needed for calcium use.  Helps form healthy bones and teeth.  Met through a few minutes of sunshine on your skin. D2 is animal free.

• Fortified Gluten-Free Cereals
• Fortified Nut/Seed Milks
• Soy Milk

Vitamin E-Antioxidant used to protect against disease.  Helps with tissue healing and skin health.

• Gluten-Free Whole Grains (Buckwheat, Brown Rice, Wild Rice, Quinoa)
• Tomatoes
• Olive Oil
• Avocados
• Carrots
• Nuts
• Seeds
• Apples

Vitamin K- Fights infection Used for energy usage.  Helps with blood clotting and healthy bones.

• Lentils
• Peas
• Lettuce
• Kombu Sea Vegetables
• Broccoli
• Green Leafy Vegetables

Minerals

Iron- Used in production of red blood cells and transportation of oxygen.

• Dates
• Figs
• Tofu
• Pumpkin Seeds
• Figs
• Beans
• Lentils
• Green Leafy Vegetables
• Cabbage
• Pumpkin Seeds

Calcium- Supports teeth, bones and muscles.  Also supports hormones and blood clotting.

• Almonds
• Soy Milk
• Tofu
• Green Leafy Vegetables
• broccoli
• Turnips

Zinc-Important for a strong, healthy immune system and wound healing.

• Gluten-Free Whole Grains (Buckwheat, Rice, Quinoa)
• Almonds
• Sesame Seeds
• Lentils
• Tofu
• Pumpkin Seeds
• Green Leafy Vegetables

Iodine-Important for metabolism and healthy functioning of thyroid gland.  iodine in vegetables depends on the soil.  Seaweeds are the best sources of iodine, especially kelp, which is also known as kombu.

• Kombu/Kelp Sea Vegetables
• Green Leafy Vegetables
• Asparagus

Magnesium- Needed for bone strength, nerve and muscle function.

• Almonds
• Cashews
• Apricots
• Avocados
• Bananas
• Apples
• Soya Beans
• Gluten-Free Whole Grains (Quinoa, Rice, Buckwheat)
• Green Leafy Vegetables

Selenium, Potassium and Phosphorous- Selenium is an antioxidant that fights diseases.  Potassium helps with blood pressure and calcium helps with balance.

• Tomatoes
• Bananas
• Strawberries
• Brazil Nuts
• Gluten-Free Whole Grains (Rice, Buckwheat, Quinoa)
• Chick Peas
• Pumpkin Seeds
• Nutritional Yeast
• Many other fruits and vegetables

Trace Elements- Fluorine, Copper, Chromium, Molybdenum and Manganese support bones, teeth, skin, hair and red blood cells. Vital for fighting against diseases.

• Seaweeds
• Potatoes
• Almonds
• Bananas
• Gluten-Free Whole Grains (Quinoa, Buckwheat, Brown Rice)
• Beans
• Lentils
• Green Leafy Vegetables

And, be sure to check out my Shop…I just added many new gluten-free and vegan products as well as fabulous kitchen tools for all your healthy cooking and baking needs.

Enjoy!

As you all know, I’m a proud VEGA Ambassador and I recently created a tasty recipe and video demo for the VEGA website sharing my vegan protein patties.

Be sure to take a look at my Vega Ambassador Interview, Recipe and Video.

Ingredients

• 1 packet VEGA Sport
• ¼ cup steel-cut oats, cooked
• 1 cup black beans, cooked
• 2 Tbsp. nut butter
• ¼ cup canned pumpkin
• 1 Tbsp. raisins
• 1 tsp. white balsamic vinegar
• 1 medium ripe banana, sliced
• Pinch of each sea salt and pepper
• 2 Tbsp. agave nectar
• ¼ tsp. smoked paprika
• 10 walnuts

Directions

1. Preheat oven to 325 degrees F.  Prepare a baking sheet with parchment paper; set aside.
2. In a food processor, combine all ingredients; process until smooth.
3. Using a tablespoon, drop the batter into your hands; mold into patties and place onto the prepared baking sheet.
4. Bake for 20 minutes or until lightly golden brown and crispy.
5. Enjoy!

And Now…I am happy to announce my Marx Foods Palm Leaf Plate Giveaway.

I recently had the opportunity to test out these Palm Leaf Plates, which are incredible and great for entertaining. I was quite impressed at how well these plates held up as I was a bit skeptical since they’re disposable, but to my surprise they held up like a charm.  These beautiful pates are an eco-friendly and biodegradable plates are a unique alternative to conventional plates.  The plates and the disposable cutlery are even compostable!

To Enter:

1). View the Marx foods website and tell me what Palm Leaf plate shape you’d like to try.
2). Post this giveaway on your blog. Leave a comment telling me you did.
3). Tweet this Giveaway post! Leave me a third comment telling me you did.

Each comment counts as an entry.

Good Luck; I will be picking a winner on Friday, September the 10th at 5PM EST.

Are You a Smart Snacker?  Here are a few of my tips to help you navigate through the snack drawer.  Be aware of those processed, store-bought ‘treats’ and opt for your own homemade, nutritious snack packed with vitamins and nutrients to keep you happy and healthy all day long.

Traveling for the New Year? Pack some of my portable snacks to keep your tummy satisfied whether you’re in the car, on the plane or train…these healthy nibbles are sure to keep your taste buds happy and your belly trim…just in time for the New Year.

Happy New Years Eve!

Be Mindful of Why You are Eating.

Are you stressed? Thirsty? Not eating enough? Ask yourself these questions before you dig in.  Be sure to keep healthy snack options in your office for a quick go-to when you’re in need of a quick fix.  When eating your meals, plate it,  sit down and savor your food…chew each bite and relax.  Plating your food and sitting down will give you visual of how much you have consumed. Many of my clients eat breakfast standing up, lunch at their desks and dinner in front of the television, this will not only disrupt your digestion, but leaves you unsatisfied and yearning for more!

Portion Control.

Know your weaknesses and your triggers.  If you’re known to eat a box of cereal or cookies in one sitting-reach for your Ziploc bags as soon as you purchase these foods and make yourself portion controlled snacks.  This way, when you are in the mood for cereal or cookies, you can easily reach for one bag, sit down, put it on a plate or in a bowl and enjoy your snack without mindlessly over-doing it.

Don’t Skip Meals.

We all know the most important meal of the day is a hearty breakfast.  Be sure to follow up with a mid-morning snack, a filling lunch, an afternoon nibble and a nutritious dinner.  Do not skip meals; this will only set you up for failure.  Keep your blood sugar steady and your body and brain fueled by eating a 3 balanced meals with 2 snacks each day.  This may not work for everyone, many of my clients prefer to have 3 meals and a dessert or they have learned that eating mini-meals throughout the day works for them.  Whatever works for you is what you should stick to-we’re all different people with different needs, therefore the is no cookie cutter way of how many meals and snacks you should be eating each day.  Just be sure that you feel energized and satisfied; if you are hungry, reach for a smart, healthy option.

Decipher Between Snacks and Treats.

Those ’100 calorie’ packs that you see in the food store are not snacks–they’re treats! Take a looksy at the nutrition facts and ingredients- you’ll be surprised by the amount of sugar and additives in each little pouch.  Instead of reaching for processed treats, opt for a more nutritious whole food option such as a whole grain cracker with cheese, a small Greek yogurt with apple slices or a banana with nut butter.

Don’t Wait Until Your Tummy is Rumblin’.

I encourage my clients to eat every 3 to 5 hours.  If you let yourself go any longer, you can damage your day and set yourself up for an overeating fest.

Reach for Lean Protein, Good Fats, Fruits and Veggies.

When you eat a snack of protein, healthy fat and produce you can achieve a satisfied feeling rather than reaching for a sugar-laden treat.  Try pairing a nut butter atop celery, a few slices of cheese with an apple or a handful of pistachios and grapes.

Cook in Bulk for Easy Prep.

Purchase store bought rotisserie chicken and you can easily toss it into your morning omelet, afternoon chicken salad sandwich and evening pasta  dish.  On a Sunday evening, try to cook up a batch of inexpensive pantry staples such as potatoes, rice, pasta and beans.  Store leftovers in the fridge for the week in Tupperware containers, therefore when you are ready to eat, you can simply reach for these precooked foods and whip up a nutritious snack meal in no time.

Have Fun, Get Creative.

Eating should not be a chore; take a look at my On-the-go-Snacks and More Snacks for healthy ideas between meals.  Don’t be afraid to try new things, instead of a peanut butter and jelly white bread sandwich, opt for a whole grain bread with all natural nut butter and jelly without added sugars.

Take a look at Cooking Light Magazine’s ’10 Healthy Habits in 2010′ for some great ways to kick off your New Year on the right foot.

In The News…

A&P Features Printable Coupons

Safety of Food Spotty at Airports

Gluten-Free Menus Make Their Way to Small Towns

USDA Program Aims To Simplify Foods’ Nutritional Values

Have a safe and enjoyable New Years Eve!

Avoiding gluten, the protein found in wheat as well as grains rye and barley can be a challenge, but there’s no need to wave goodbye to your favorite foods.  If you suffer from gluten intolerance or Celiac disease, you can build your diet from vegetables, rice, corn, legumes, fruit and other tasty gluten-free foods.

Vegetables, Fruits, Seeds and Nuts

All fresh vegetables, fruits, seeds and nuts are gluten-free.  Be aware of packaged, processed vegetables and fruits such as jellies, preserves, soups, nut butters and processed, pre-made meals, which may contain gluten.  You can easily prepare homemade soups, salsa, smoothies, dressings, marinades, parfaits, casseroles, salads, chutneys and nut or seed butters using fresh fruits, vegetables, seeds and nuts in their natural state.  Green, leafy veggies such as kale, collards, chard and spinach are great options steamed as a side dish or tossed into a green smoothie.  Hearty veggies such as carrots, parsnips, sweet potatoes, squashes, eggplant, broccoli, cauliflower and legumes are perfect for making chili or stew, while artichokes, avocado, asparagus, celery, Brussels sprouts, corn, peas and peppers are tasty in a stir-fry or stuffing.  As for fruits: apples, oranges, grapefruit, berries, melons, bananas, pears and peaches are a flavorsome addition to smoothies, desserts or parfaits with yogurt and nuts.  Try freezing grapes for a satisfying, refreshing treat and create a homemade trail mix using nuts, seeds and dried fruit for a convenient snack.  Looking for flavor? Fresh herbs add a powerful aroma and zesty taste to any dish; toss rosemary into marinades or cilantro into gazpacho.

Dairy, Eggs, Meat

Eggs and meats are gluten-free, however, be sure to read the ingredient list for processed meats such as luncheon meats, breaded variations and sausage, which may contain traces of gluten.  Dairy is gluten-free, as well, however processed dairy such as ice creams, yogurts and butters may contain gluten.  Enjoy any of the following in their natural state: chicken, beef, bison, ham, turkey, eggs, seafood, lamb, fish and wild game.

Flours and Grains

All forms of wheat, barley and rye contain gluten; however, there is a vast array of naturally gluten-free flours available, which are created from beans, seeds or nuts.  Oats are naturally gluten-free, however, cross-contamination may occur during processing, therefore purchase oats with the certified gluten-free label.  The following gluten-free flours and grains can be enjoyed guilt-free: rice, buckwheat, teff, corn flour, corn meal, lentils, flax seed, potato, polenta, millet, soy flour, tapioca, quinoa, amaranth, almond meal, arrowroot and gluten-free flour blends.  These gluten-free options require easy prep and can be used to create a hot breakfast, casserole, stir-fry or dessert.  If you have trouble adjusting to gluten-free varieties, try adding fruit puree such as canned pumpkin or prune to moisten and add flavor.

As a rule of thumb, steer clear of processed foods and reach for foods as close to the original source as possible.  Using fresh ingredients rather than pre-made, processed options is a safe way to ensure a gluten-free lifestyle.  Your best bet is to prepare meals at home so you have control over the ingredients and ensure there is no cross-contamination with gluten.

Regarding my $25 Give Certificate, the nice folks over at Open Sky are offering a limited time $25 Gift Certificate Promotion…so head on over to Open Sky and check out my fabulous products to use your $25 free gift certificate.   Here’s the information you’ll need to get shoppin’ at Open Sky and receive your $25 certificate:

The Healthy Apple’s coupon code is: talli2509

Rules:
-          $25 off coupon
-          Good for any OpenSky item
-          No minimum purchase
-          Free shipping
-          Limit one per customer
-          Starts: Monday, November 30, 2009

You know its fall when recipes call for cranberries…the thoughts of Thanksgiving and warm, comforting food comes to mind when the leaves begin to turn beautiful shades of red, orange and yellow. Well, there are no trees here in Manhattan (aside from Central Park), however, when I take my yearly pumpkin picking trip, I admire the true beauty of the foliage.  Cornstalks, pumpkins, gourds, o my! Fall is such an exciting time of the year and my favorite season.  This fall I will be sharing with you many harvest recipes that you can easily create with local, seasonal foods.

This is the best time of the year to check out your local farmers market where you will discover pumpkin, winter squash, Brussels sprouts, cabbage and gourds, which can all be incorporated into a delicious dish.  So, set aside the pumpkin pie recipe  because I’m going to take you on a fall foliage feast!  Let’s start off with cranberries, which are packed with antioxidants and nutrients, giving them superfruit status. I recently purchased some fresh cranberries at the Union Square Market here in Manhattan and used them to create this deliciously healthy meal.

Fresh cranberries will start to peak in just a few weeks as we enter October…therefore I thought it would be a great idea to post a delicious quinoa n’ cranberry dish that I made last week.

I decided to throw in some fresh green beans that I picked up at the farmers market- the beans were the perfect addition to this hearty meal- they added a perfect crunch.  I often blanch my green beans instead of steaming them.  Blanching vegetables gives them a crisp, fresh taste that adds a nice bite to any dish.  Once again, I found myself browsing the pantry and fridge for ingredients to create this quinoa masterpiece; lemon juice- a staple in my fridge, crushed red pepper flakes- another staple, fresh mint from the farmers market-not a staple but definitely a fun market splurge, a dash of balsamic vinegar- which adds the perfect tang for my taste buds and a sprinkling of crushed macadamia nuts as a topping for a dose of protein and healthy monounsaturated fat.

Ingredients

• 2 cups quinoa, cooked
• 1/2 cup cranberries
• Handful of fresh mint, finely chopped
• 1 lb. fresh green beans
• 1/4 cup macadamia nuts, crushed
• 1 tsp. lemon juice
• 1 tsp. crushed red pepper
• Dash of balsamic vinegar
• Sea salt and pepper, to taste

Directions

• Cook quinoa per directions on package.
• Cook cranberries in a pot of water for 10 minutes over medium heat just until they pop.  Be sure not to over-cook the cranberries, as this will make them bitter.
• While the cranberries are cooking, blanch green beans by boiling a pot of water and pouring it over the beans in a colander.
• In a large bowl, combine cooked quinoa, cranberries and green beans; toss with macadamia nuts, balsamic, lemon juice, crushed red pepper, sea salt and pepper.
• Enjoy!

A big thank you to the folks over at Dave’s Killer Bread for sending me a delicious loaf of KILLER bread.

I have been eager to tell each of you about the delicious breads over at Dave’s Killer Bread.

Dave offers a vast array of delicious and healthy breads:

• 21 Whole Grains Bread
• Powderseed Bread
• Good Seed Bread
• Blues Bread
• Good Seed Flourless Sprouted Wheat
• Good Seed Spelt Bread
• Peace Bomb Mini-Baguette
• Cracked Wheat Bread
• Nuts and Grains Bread
• Rockin’ Rye Bread

Dave is busy working on numerous new products that are currently under development:

• Organic Cinnamon Rolls
• Sprouted Grain Cookies
• Whole Grain White Bread
• Omega Sprouted Wheat bread
• Chocolate Chip Cookies
• Robust Raisin
• Blues Buns
• Surviva Complete Protein Bread
• Good Seed Love Bombs

My clients and I were lucky enough to sample Dave’s delicious breads; we were amazed by the fresh, chewy texture and nutritional content of each slice! This was by far the best bread I have ever tasted and my clients agreed 100%.   Last week, my clients and I sampled Dave’s bread and had a great time making sandwiches, baked croutons, meatballs and vegetarian bean burgers.  There are countless ways to enjoy Dave’s Killer Bread in your recipes; simply sub Dave’s bread for your bread crumbs, processed croutons and unhealthy breads void of fiber, loaded with additives and artificial flavors.

You haven’t tasted a REAL bread until you have a slice of Dave’s.  You’ll be saying goodbye to your store bought ‘fake fiber’ and ‘fake whole grain’ breads once you bite into Dave’s loaf.  As I have mentioned before, we must be cautious when shopping for whole grain breads-just because the package advertises ‘Whole Grains’ does not necessarily mean that the product contains the entire bran, germ and endosperm in contrast to refined grains, which retain only the endosperm.  Each part of the whole grain kernel contains many essential vitamins and nutrients from fiber to antixoidants, minerals, and protein found in the endosperm and germ.  We must be sure to carefully study the ingredients on each label–but no worries here, Dave’s got you covered with his all-star ingredients.

If you are in the market for a new bread or just ready to break out of your Wonder Bread routine, take a look at Dave’s website and order yourself a loaf or two of his unique bread creations.

As you can see from the above bread variety as well as the new products in development, Dave has created a KILLER Whole Grain business.  Each of Dave’s delicious breads is made from whole grain, which as we all know is far healthier than products made with refined grains.

Moreover, Dave’s breads contain no animal products, therefore every tasty loaf is vegan.    No artificial flavors, no preservatives, no corn syrup, no high fructose corn syrup! Now, that’s hard to beat!  Each loaf is sweetened with organic molasses, natural fruit juices and organic cane juice.

Thank you again to the kind folks over at Dave’s Killer Bread for sending me samples of their whole grain breads.  I know my clients are going to be ordering Dave’s bread for their childrens lunch sandwiches–it seems we’ve finally found a healthy fiber-ful bread that has a liking to the kids taste buds!  Now there’s a way to put whole grains into your families meals.

Thank you to French Meadow Bakery for sending me a wonderful package of baked good for my clients to sample.  These products are out-of-this world and absolutely delicious.  Be sure to take a look at their website for Organic, Vegan, Gluten-Free, Casein-Free, Lactose-Free, Peanut-Free and Yeast Free products.

We loved the Hemp Bagels—if you have not yet tried these be sure to pick them up and try them—I assure you they will make your taste buds dance!  Hemp is an excellent source of fiber, protein and essential minerals and is certified Low Glycemic.  I was the first to try the Hemp Bagels with a nice spread of Almond Butter for breakfast…O what a treat this was!  Move over oatmeal–this may just become my new staple breakfast!

My clients and I loved tasting the French Meadow Bakery Daily Bread.  This soft, sprouted whole grain bread had a crunchy bite and paired well with our lunch-time sandwiches.

The French Meadow Bakery’s Organic Wheat and Sprouted Grain Tortillas were a huge hit with my clients, as well.  These soft tortillas are made from a blend of wheat flour, sprouted grains and legumes. A perfect, “Yummy” will escape your mouth when you bite into these delicious tortillas.  We wrapped ours with nut butter and dried fruit drizzled with agave nectar for a healthy and sweet after dinner treat!

Thank you, again to French Meadow Bakery for the wonderful package.  My clients loved the samples and they are looking forward to trying your other products, as well.  I know that I, myself want to try their Gluten-Free, Lactose-Free Pizza Crust…Doesn’t that sound delicious?

Be sure to check out French Meadow’s website for Delicious breads, rolls, desserts, tortillas, pizza crust, bagels and much more!  The best part about French Meadow’s products is that they also cater to the Lactose-Free and Gluten-Free crowd (like me)! Yeaaaa!

I made these tangy soft tacos last night and I couldn’t resist sharing them with all of you.  The touch of cilantro and lime juice tops these babies off with a pungent kick that will have your taste buds dancin’…(the secret that makes this dish so fantastic is the crushed peanuts cooked with your choice of protein)…Let me know your thoughts!

Ingredients

• Protein Source Options: (Ground Chicken, Ground Beef, Ground Turkey, Ground Bison, Tofu, Egg, Tempeh, Seitan, Beans, Refried Beans, or Grilled Veggies…the options are endless)
• 1/4 cup crushed Peanuts (or 1/4 cup All Natural Nut Butter)
• 1/2 White onion, roughly chopped
• 1/2 Red onion, roughly chopped
• 4 Cloves garlic, peeled and roughly chopped
• 10 Cherry tomatoes, roughly chopped
• 1 Bunch Cilantro, roughly chopped
• 1/2 Fresh Avocado, sliced
• Tortillas of Choice (sprouted grain, whole wheat)
• SoyaKaas Gluten Free/Dairy Free Cheese (Cheddar) sliced for topping
• Tofutti Sour Cream for topping
• Scallions for topping
• 1/2 Cup Olives, sliced for topping
• 3 Limes, sliced in wedges (squeeze juice for topping)
• 1/2 Jar Organic Salsa Verde
• Nu-Salt (Salt free substitute)/ Pepper
• 1 Tbsp. Balsamic Vinegar
• Optional Condiments of choice: Hot Sauce, Crushed Red Pepper

Directions

• Cook your desired protein with the crushed peanuts and 1 Tbsp. olive oil in a skillet on medium heat. 
• In seperate skillet, add 1 Tbsp.  olive oil and  1Tbsp. Balsamic Vinegar with the onions, garlic, and Nu-Salt/pepper to taste. Cook for 5 minutes on medium heat. 
• Remove from heat. Add tomatoes, cilantro, olives, protein choice, avocado slices and fresh squeezed lime juice. 
• Heat tortillas in a pan or the oven and serve warm.
• Place your desired protein in the center of the tortilla and add the mixture from the skillet on top. 
• Have fun with your toppings of Tofutti Sour Cream, SoyaKaas cheese, salsa and scallions.
• Enjoy!

Here are a few tricks of the trade from my healthy kitchen to yours…read on for some great alternatives to your pantry staples.

• Swap your traditional mayo for plain Greek yogurt.  My favorite brands are Chobiani, Fage and Siggi’s.  These yogurts are a perfect substitution to mix into your typical tuna salad or spread onto your sandwich.  Moreover, Greek yogurt is a great source of calcium, probiotics and protein–these benefits out way the typical sodium-laden mayo.

Here are a few other ways to swap Greek yogurt into your meals and snacks.

-When making a veggie dip, substitute for sour cream by using 1 cup plain Greek yogurt with lemon/lime juice, Nu-Salt and pepper, as well as dried herbs and spices of choice.

-Toss a salmon, chicken, pasta, or tuna salad with Greek yogurt and a dollop of Dijon with a few dried cranberries.

-Use Greek yogurt when marinating your choice of protein (Seitan, Tofu, Tempeh, Chicken, Turkey, etc.) By simply combining yogurt with a dash of balsamic vinegar, herbs/spices and sesame seed oil will make your mouth water and impress your guests at your next BBQ.

• Add fruits and vegetables to everything.  By filling up at every meal with these antioxidant packed, water-dense foods–you’ll reap nutritional benefits and a ton of filling fiber.  This will not only increase the volume of your meals but it will leave you feeling healthy and satisfied.

Here are a few of my favorite tricks for adding in more fruits and veggies.

-Pile veggies on that sandwich! Add any fruit or veggie such as roasted red peppers, collard greens, kale, sprouts, sliced apples and pears.

-No matter what type of  ‘salad’ your menu is calling for (chicken, tuna, pasta, potato, etc.), add in fresh red grapes with pine nuts, toss in fresh pineapple chunks with blueberries, finely chopped red bell peppers, mushrooms and zucchini, or toss in red onions, shallots, cherry tomatoes and black olives.  Any of these fruits and veggies will jazz up your ‘salad’ whether tossed in alone or all together.  Have fun and experiment with different flavor combinations such as diced apples with walnuts into your tuna salad or black olives with yellow corn in your potato salad.  Don’t forget to drizzle some balsamic vinegar along with fresh lemon or lime juice over the final product-this will ensure a lasting zest to any dish!

-Add orange, lemon, lime zest to top any dish including omelets, meats, grains, salads and oatmeal!

-In the mood for a pizza? Simply swap your pepperoni for grilled veggies with extra tomato sauce! Take a peak at some of my favorite pizza recipes on my Recipe page.

-Break out your blender! You know it’s hiding behind your bowls in your pantry–so break it out and explore the endless opportunities of creating delicious smoothies.  Simply blending a few ice cubes with fresh fruits and vegetables along with a dollop of Greek yogurt will leave you satisfied whether it’s for breakfast, dessert, or just an afternoon snack to cool off from the heat. I like to combine 1 cup Greek yogurt, with a banana, spinach, lime juice and a drizzle of honey!

• Eat what you crave.  Have fun playing Martha Stewart in your kitchen and start experimenting with healthier variations of your favorite treats!  Check out my On-the-Go Snacks Category for more snack ideas.  Just be sure your snack is a nice combo of healthy fats, carbs and protein to keep you satisfied and your tummy happy.

Here are a few of my favorite ways to indulge with healthier and more nutritious options.

-Sub in dark chocolate for milk chocolate and you’ll get a nice dose of antioxidants and richer flavor with each bite!

-Alternate with non-dairy options such as rice milk, hemp milk, soy milk and coconut milk in your recipes.

-Try a non-dairy frozen treat with brands such as Toffutti , Soy Dream, and Rice Dream.

-Create a delictable dessert by starting with a whole wheat or gluten free tortilla, then spread with peanut butter and add a few dark chocolate chips along with a drizzle of honey.  Wrap up the wrap and place into the microwave for 20 seconds. Enjoy this warm, delicious treat that packs in antioxidants from the honey and dark chocolate as well as a nice dose of protein from the nut butter.

-Bananas are a great way to satisfy your sweet tooth.  Simply dip the banana  into melted dark chocolate and coat with crushed peanuts. 

-French toast is a breakfast favorite of many of my clients, however, try dipping your bread into egg whites and serve with Greek yogurt and berries.

-Toss in berries and crushed walnuts in your favorite pancake and waffle recipe for a heart healthy does of Omega 3′s as well as antioxidants.  Drizzle with organic honey and a nice spread of nut butter for a well rounded meal.

-Enjoy Greek yogurt drizzled with agave nectar or  honey, chocolate chips and slivered almonds for a colling treat!

-Make your own frozen juice bars. Simply use pop-sickle Tupperware holders and create your very own natural fruit juice…pour into the tray and once they’re frozen you can enjoy a delicious fresh squeezed juice ice pop!

-Enjoy a bowl of organic apple sauce with a few peanuts, a sprinkle of cinnamon, all spice, numeg and Greek yogurt.

-Slice and core apples, place into a deep dish and cover with cinnamon, honey, lemon juice and water. Enjoy these freshly baked apples with granola for a decadent dessert.

-Dried fruit stuffed with nut butter.  Some of my clients enjoy dates stuffed with almond butter…I like dried apricots with cashew butter and dipped in melted dark chocolate. Give these a try-I assure you they will satisfy your sweet tooth in a pinch!  Experiment with different dried fruits and nut butters such as dried cranberries, cherries, pears, apples and bananas to name a few and simply dip into warm dark chocolate or for a protein boost dip into warm almond, cashew or peanut butter.

-Mix together a warm cup of oats with 3/4 cup of steel cut oats, cashews, unsweetened coconut and golden raisins.

-Toast up a delicious afternoon hold-me-over snack with your favorite bread.  Toast bread and top with natural nut butter, thin sliced apples and a drizzle of honey.

-Chop up quick crudities of raw veggies with a side of hummus, guacamole, and salsa dips for your afternoon ‘at-your-desk’ pick me up.

-Pair together a piece of all natural turkey breast with hummus and red bell peppers for a satisfying protein boost.

-Reach for those filling, high fiber crackers and top with 1/4 cup black beans, a dollop of Greek yogurt, salsa and melted SoyaKaas soy cheese.

-For your 3PM blood sugar drop, pack a fresh piece of fruit with a few slices of SoyaKaas soy cheese and raw almonds.

-Try topping your bran crackers with an all natural apple butter and a handful of tasty macadamia nuts.

-Reach for a bag of frozen edemame, heat up in the microwave and top with Eden Organic Pasta Sauce and a hit of melted soy cheese.

-Make a dip with mashed avocado, chili powder and Greek yogurt; pair with veggies and crackers for a pre-dinner appetizer.

-Make your own trail mix with carob chips, granola, puffed rice, almonds and dried fruit.  Pack into individual serving sized Zip-lock bags for easy go-to-snacks for the office or when out running errands between meals.

• Switch up your cooking methods–choose a unique and tasty broth for a flavor boost.

Here are a few of my favorite ways to switch up broths when cooking.

-Use tea bags while cooking.  I love using my green tea bags when making my chicken-not only is it delicious, but I enjoy all of the healthy antioxidants as well.

-Use low-sodium vegetable or chicken stock.  You can find delicious low sodium varieties in your local health food store, which are organic and quite flavorful.

• Move over blender, reach in that pantry for your Cuisinart.

Here are a few of my favorite ways to puree foods with my handy, dandy Cuisinart.

-Hummus. Enough said.  Puree chickpeas, white, black or kidney beans with a dash of tahini and vegetables of your choice…puree well…and poof-your very own homemade hummus.  My favorite hummus recipe is black olives, chickpeas, fresh basil and roasted red peppers.  Enjoy with pita wedges for a fabulous appetizer.  Be sure to check out my Recipe Pagefor more of my homemade hummus recipes.

-Casseroles.  Now, I know what you’re thinking, “Fond memories (or shall I say nightmares of mom’s weird casseroles back in the ’80′s”…no, no, no…these casseroles are even more delish…simply puree parsnips, cauliflower, broccoli, sweet potatoes, squash, etc. with bran  crumbs, a dollop of Greek yogurt and some orange zest for a nice side dish.

•  Spice n’ Herb it up! Condiments can do wonders–Get zesty with new flavors.

Here are a few of my favorite ways to incorporate condiments and herbs n’ spices.  Be sure to check out my Condiments of Choice Page and Product Reviews Page for more ideas.

-Cinnamon is fabulous. Enough said.  Add it to your morning oatmeal, sprinkle it into your chicken salad, dash a bit into your yogurt with some nuts and granola.

-Salsa, salsa, salsa…and I’m not talking about the dance! Add salsa to your morning omelet, afternoon crudites, pile it onto your sandwich or jazz up your salad, and don’t forget to use it with your homemade tacos and burritos.  My favorite salsa is Amy’s Organic Black Bean and Corn—it is a hearty, chunky salsa with an amazing taste and a must for any dish!

-Mustard is a great choice to spread onto any sandwich, bun or wrap–the flavors and varieties are endless…

-Wheat free low sodium tamari sauce is a wonderful way to substitute your soy sauce sans the gluten!

-As I mentioned above, lemon and lime juice add a pungent flavor to any dish and marinade.  Adding this juice to spices, mustard and Greek yogurt will make a wonderful sauce in place of a heavy cream sauce.

-Vinegars can do wonders.  I love buying organic white balsamic vinegars–experiment with purchasing different vinegars and see what your taste buds have been missing!   

-My favorite herbs are fresh cilantro and basil, not to mention dried thyme, rosemary and oregano.  Top any dish with these delicious herbs instead of processed, calorie laden sauces.  It’s a cheap and easy way to add great flavor to your meals—my father has always grown a beautiful garden in our back yard with a wonderful array of herbs that we use for cooking.  Thanks dad for getting me hooked on healthy, antioxidant packed fresh herbs!  I can’t wait to see your garden this summer.

-Whip up a quick marinade at your next BBQ using tamari, fresh garlic and grated ginger–lather on top of veggie kabobs and throw ‘em on the grill for  serious BBQ flavor!

I hope you enjoyed a few of my Healthy Food ‘Swaps’ …do you have any swaps that you use in your meals and snacks?

Now, don’t get grossed out by this recipe because I assure you, if you give these little canned babies a try—you’ll be thanking me, not only because of their amazing taste but because of the nutritional punch that they pack, as well. 

I have recently been purchasing sardines for their rich Omega 3′s, which helps our bodies maintain muscle.  Moreover, they are a good source of vitamin D, Calcium, vitamin B12, and protein!  Not to mention low in mercury, making they a smart choice for pregnant women.  If you are not fond of the flavor, try soaking the sardines in vinegar for 30 minutes; I find this helps eliminate the fishy taste. 

I came up with this cute little spin off of a tuna melt and decided to incorporate my sardines.  The flavor is amazing and this will surely become a lunch staple for me.

Ingredients

• 1 can Sardines (no salt added)
• Bread/Wrap/Crackers of Choice
• Kale (or any leafy green veggie)
• Mustard
• Greek Yogurt
• Celery (chopped)
• Bell Pepper (chopped)
• NuSalt and Pepper to season
• Chopped Onion
• Fresh Basil (Chopped)
• SoyaKaas Gluten Free/Dairy Free Cheese