Tortilla Turkey Stew

Though summer just began, it's still a bit chilly up here (upstate) in the evenings. So this stew was perfect: something hot, also packed with protein and vitamins. Real sustenance.

I found that the turkey habanero sausage I added was a great component. Not only full of protein but really tasty.

Still, when using any sausage, make sure to slit the skins and push the meat out. This is not a "clean" recipe otherwise. (And who knows how your body even digests other animal's intestines...scratch that, who wants to know?)

For my version of tortilla/sausage/tomato/spinach stew, you need:

• 1 small white onion, chopped
• 6 oz. fresh spicy poultry sausage (I used turkey habanero)
• 1 1/2 tsp dried oregano leaves
• 1 tsp ground cumin
• 1 14 oz. can no-salt-added diced tomatoes
• 3 cups low-sodium broth (chicken or vegetable)
• 1 cup spinach
• 1 2/3 tbsp canola oil

• petite red potatoes (optional)
• fresh lime, cut in half (optional, for squeezing juice)
• low-fat Greek style yogurt (optional, for garnish)
  

1. In a large saucepan or soup pot, saute onion in 1 tbsp oil over med-high heat until it starts to soften. Slit sausage casings and crumble meat into pan. Cook, breaking the meat up with a wooden spoon until no longer pink. About 3 minutes.
   
2. Stir in oregano and cumin, then add tomatoes and their liquid to the mix. Bring to a boil, reduce heat and simmer for 20 minutes. Add spinach and cook until it is lightly steamed, and bright green.
   
3. Ladle soup into bowls and squeeze lime juice on top before serving. Also can serve with a dollop of low-fat Greek style yogurt on top, like a creme fraiche.
   

Power Yogurt

I'm starting to think that taste is conditioned by society. It makes sense. We don't exist without borrowing ideas. We don't taste without knowing from somebody else what taste is like.

So at some point, I became conditioned to like plain Greek-style yogurt and apricots, and to consider them as having a "healthy" flavor. I then became conditioned to find things with "healthy" flavor preferable and good. This was not always the case. It took intellectual and physiological effort.

But from what I've heard, even from the kitsch-food gourmands, apricots, yogurt, cinnamon and flax seeds aren't too difficult to get the hang of.

To make power yogurt, you need:

• 1 cup low-fat Greek style yogurt
• sliced apricots
• 1 tbsp honey
• 2 tsp flax seeds
• dash cinnamon

Sprinkle flax seeds and cinnamon over yogurt in small bowl. Add honey and apricots. Spoon onto palette!

Lucy's Tacos

I woke up at noon today, immediately began a search for coffee, found some around 4 pm, became enthusiastic, walked around campus for a while, and then got hungry. Too hungry to bother cooking for myself.

So I drove into town and bought a Greenie Beanie from Lucy's Tacos in Red Hook. It began to rain while I sat at the little table by the window reading Bard's Art magazine, and a local rock n' roll periodical with a picture of Bob Dylan on the front in his younger days. The burrito was delicious, but not that cheap, so I will get around to cooking again tomorrow and most of the time from now on.

In the burrito I found

• chicken
• spinach
• black beans
• sweet red pepper
• avocado
• lime cilantro vinaigrette
• all merging in a whole wheat wrap (something the burrito could have done without)

I bet you could make the same thing at home for less than the $7 I paid, but I think with places like Lucy's, leaving your house is part of the point. It's nice (and rare) to find a community nook to hang out in that serves food, is laid back enough that you feel comfortable arriving there frequently and at odd times, and where the guy who works behind the counter keeps playing infallibly great tracks over the stereo.

I'd compare eating at Lucy's Tacos to eating at 71 Irving in Gramercy Park. You do it as much for the feeling of community, of being a townie in your town, as you do for the food.

Sun Dried Tomato and Olive Dip

I thought it might be a good thing, for my first cooking escapade in the community kitchen, to make a dish you could easily "share" with passersby, should they be loitering around or passing through as you cooked.

Well I was right. And my new friend was as happy to talk to me while I cooked as he was to taste whatever I came up with. And he even approved of it, which solidified the friendship.

And I approve of this too. I think the sun dried tomatoes, which I normally dislike, gave the dip a perfect sweetness. And the ingredients and prep are super easy.

You need

• 6 sun-dried tomatoes (not packed in oil)
• 4 oz. low fat cream cheese
• 3 tbsp black olives, seedless
• 1/2 tsp dried oregano
• 1 tbsp fresh parsley
• black pepper to taste

1. Place tomatoes in a small bowl and pour boiling water over them to cover. Let stand 5 minutes or until soft. Drain and chop coarsely.
   
2. In a medium bowl, combine cream cheese and yogurt. Add tomatoes and olives, oregano, parsley and pepper. Stir.
3. Spread over your favorite whole grain, high fiber, low calorie crackers.
   

Kitchen Transition

The kitchen itself makes up for its own bereftness. It's like a dynasty, man. Not only huge and impenetrable but functional, and perfect for creating a community atmosphere. This is fruitful for my situation: grad students are not known for social behavior. (Cooking tonight bore me two new friends).

Check this out:

Petite Quiche

"Quiche" sounds to me like a code word or an insult. But in French it actually refers to a baked dish designed after a custard with a pastry crust.

This recipe, in keeping with the "clean" theme running through the blog, lacks a crust, though, and so is officially a semi-quiche; crustless, but serious about eggs-n-cheez.

It's pretty good, better hot than cold, and would be interesting, I think, to try with different types of cheeses. Here's what I used

• 1 cup Greek yogurt plain (low-fat)
  
• 1 egg
• 1 tsp oregano dried
  
• 2 tbsp low-fat milk
  
• 1 1/2 cup cheddar cheese (low fat, shredded)
• 1 1/2 cup broccoli chopped
• olive oil cooking spray
• 1 tsp olive oil
  

1. Heat oven to 350 F
2. Heat 1 tsp olive oil on a skillet. Add broccoli and saute for 5 minutes. Distribute broccoli evenly among muffin cups, then put 1/2 the cheese on top.
   
3. In a bowl, whisk together milk, yogurt, egg, oregano. Distribute evenly over the broccoli and cheese in each muffin cup.
   
4. Sprinkle with remaining cheese. Bake for 20 to 25 minutes or until edges of each quiche are browned.
   

Turkey Meatballs

Meatballs have a bad rap with me. The grayish ovoid objects they used to slide off the giant metal spoons in the school cafeteria, studded with gristle, aren't exactly what I want to replicate when I open up my cookbook to prepare the evening meal.

And yet I tried this recipe, and to my surprise, while the meatballs slightly resemble what I remember from the cafeteria, they don't taste anything like them. And the health benefits supersede any of my qualms.

First, when you use turkey, you have already cut out most of the saturated fat you'd otherwise get from using beef. And you can buy ground turkey meat lean and organic, which I did too. Also, unlike red meat or even chicken, turkey is packed with selenium, a mineral which optimizes the body’s insulin activity to balance the blood sugar.

The recipe I read for these turkey meatballs called for use of them in a hero, but I served them with whole wheat rotini, tomatoes, spinach and melted low-fat mozzarella. You can do whatever you want. Use the hero idea if you have good, whole-grain rolls already on hand. (I didn't)

For the meatballs, you need:

• 1 lb ground lean turkey
  
• 1 clove garlic
• 1 tomato, diced
• 1 tsp oregano
• 1 egg white
• shredded, 2% mozzarella cheese
  

In a bowl, mix with your hands the turkey, garlic, oregano and egg white. Once well-mixed, form turkey meat into about 20 meatballs. Wash hands with soap and water.

Heat a skillet over medium high heat. Transfer meatballs to skillet and brown on all sides. Add tomatoes and a small amount of water. Let it all cook 5 minutes.

Add spinach if desired. Let steam on top of meatballs until bright green. Serve with whole wheat pasta, or use a fork to place 4 meatballs onto a roll.

Sprinkle the dish with mozzarella and serve.

Low-Fat "Clean" Cheesecake

It's hot out and nobody wants a heavy after-dinner "meal" they call dessert. This light and fluffy cheesecake, which gets its airiness from egg whites, is the perfect no-fail after-meal sweet of the summer. It tastes great with fresh berries, too, or a scoop of strawberry sorbet.

To make it you need:

• 5 tablespoons agave nectar (or sugar)
• 12 oz. light cream cheese
• 1 cup low-fat cottage cheese
• 4 egg whites
• 1 tsp vanilla extract
• cooking spray
• berries (optional)
  

1. In a food processor, blend the sweetener, cottage cheese and vanilla until smooth. Add the cream cheese until smooth. Gradually add the egg whites.
2. When mixture is smooth, lightly spray a pie dish with cooking spray and pour mixture into pan. Bake at 350 F for 40 minutes.
   
3. Let cool, cover and refrigerate for 2 to 3 hours before serving.
   

Moroccan Cous Cous and Vegetables

Food magazines are just like movies---they represent fantasy. But when you splurge on the $90 grocery cart, gather a little patience and focus a creative eye, you can cook up something even better than what you see on the pages of Bon Appetit, and fantasy can happen in your very own house.

Take this Moroccan Vegetables and Cous Cous recipe, the closest thing I've found to food heaven since I started the site. It turned out even better than the magazine I got it from. And all the ingredients were already in my fridge!

1. To make the special Moroccan seasoning, Ras El Hanout you need:

• 1 1/2 tsp cinnamon
• 1 tsp ginger
• 1 tsp turmeric
• 1/2 tsp ground black pepper
• 1/2 tsp allspice
• 1 1/2 tsp ground cumin
• 1/2 tsp ground coriander

Mix all ingredients in a small bowl and seal in a small airtight tupperware container until ready to use. It keeps for up to a year.

2. To make the dish itself, you need:

• 3 tsp olive oil
• 3 cloves garlic, minced
• 1 tbsp Ras El Hanout
• 1 large sweet potato, peeled and diced into 1-inch pieces
• 2 carrots, peeled and cut into 1-inch pieces
• 1/4 head cabbage, cut into 1-inch pieces
• 1/2 red bell pepper cut into chunks
• 1/4 cup raisins, soaked in 2 or 3 tbsp warm water for 10 minutes, drained
• 1/2 to 1 tsp hot sauce
  
• 3/4 cup canned chickpeas, drained and rinsed
• 12 oz. white fish cut into chunks
• 1 1/3 cup whole wheat couscous or quinoa
• 1/2 cup fresh cilantro, chopped
  

* Heat oil in a large skillet over medium heat. Add garlic and Ras El Hanout. Quickly stir until brown, about 1 minute. Add sweet potato, carrots and cabbage. Add enough water so vegetables are covered. Cover and cook for 25-30 minutes until veggies are soft but not cooked through. Add pepper and hot sauce. Cook for another 10 to 15 minutes until tender.

* Mix in raisins and chickpeas. Bring to a simmer over medium heat and place fish on top of mixture (don't stir it in, it will break up) Cook, covered, for 10 to 15 minutes or until fish is easily forked. The fish will steam on top.

*While fish is cooking, boil 1 1/3 cup water in small saucepan over high heat. Add quinoa or cous cous. Cook according to instructions. Remove from heat and set aside. Fluff.

*To serve, place 1/2 cup cous cous in bowl and pour 1 cup of the mixture over the top. Sprinkle with cilantro.

The Best Moussaka

It's important to keep in mind how rare it is that what you actually make when following a recipe turns out looking like the pristine image in the magazine.....



So went the story of Me Making Moussaka, from a recipe in the glossy Clean Eating.

But there's good news: it still turned out tasting GREAT.

For this recipe, you will need about 40 minutes for prep, and another half hour waiting for it to bake.

Ingredients: (serves 8)

• 1 large eggplant, peeled and cut into 1/3 inch slices
• 2 lbs (or about 6) white potatoes, peeled
• 12 oz. lean ground beef or turkey (or you can just skip the meat if you're veg.)
• 2 cups tomato puree (fresh tomatoes blended in a blender, or diced tomatoes from a can blended in a blender)
• 1/4 cup skim evaporated milk
• 1 cup low-fat sour cream
• 1 egg
• 2 cloves garlic, minced
• 1/2 white onion, diced
  
• 1/2 tsp cinnamon
• 1 bay leaf
• oregano at your discretion
• black pepper
• cooking spray

1. Heat oven to 350 F. Boil water in a big hot (enough to cover the potatoes when they're in there) and once the water boils, put the potatoes in, lower heat, and let them cook for 15 minutes until firm but not completely cooked through.

2. Meanwhile, heat meat, garlic and onions together in a medium pot. Stir and make sure meat is being broken down into smaller bits. Cook for about 5 minutes until meat is all brown and vegetables are soft. Add 2 cups tomato puree and 1 cup water to the pot. Then add cinnamon, bay leaf, black pepper and oregano. Stir, cover, and simmer for 20 min. on low to medium heat. When 20 mins is up, remove from heat and set sauce aside.

3. Check on potatoes. Remove from heat, drain, and set aside to cool. Once they're cool enough to touch (I actually didn't wait, and handled them while hot, it's up to you and your tolerance) slice the potatoes into 1/4 inch slices.

4. Cover 2 cookie sheets with aluminum foil, spray the foil with cooking spray, then place eggplant slices on the trays and spray again. Put eggplant in oven for 8 minutes at 350 F.

5. When eggplant is done, transfer to a plate and raise the oven heat to 400 F. Then lay the potato slices on the trays, spray again and cook for 8 minutes.

6. While potatoes are cooking, mix the sour cream, egg and milk until thick.

7. Spray a 12x9 casserole dish with cooking spray. When potatoes are done, remove from oven and place one layer in the casserole dish, reserving some for another layer later.

8. On top of first potato layer, make an eggplant layer. Then pour all the tomato sauce mixture on top. Add another layer of potato, then eggplant. Pour the sour cream mixture on top of that. Dust with 2 tbsp parmesan cheese and bake at 400 F for 30-40 minutes, or until browned a little on top.

Delish, and DAD APPROVED!

Basil and Lemon Smoothie

I am given, on the weekends, to doing chores around the house while the Food Network is on in the background. This past weekend, I tuned to Giada de Laurentiis, and put the volume loud enough that wherever I was, I could hear her talking and preparing food in her immaculate, granite-countered Los Angeles kitchen, while her Anthropologie fashion designer husband, Todd Thompson, was out fashion designing and stuff, and, I kept imagining, totally missing the fun.

Giada was getting ready to have "the girls" over (some paid actresses) to enjoy a spa day with her when I took a break from cleaning and sat down to watch. The first thing she started making was this Basil Lemon smoothie, which looked delicious.

Today, with the sun finally showing its face, I made my own version, as I thought hers had too much sugar. It's a nice blend, lemon and basil. The end effect is a clean-tasting and healthy summer beverage.

You will need

For the smoothie:

• 1 1/4 cup plain yogurt
• 2 scoops vanilla bean protein powder (I use Designer Whey, as I am personally dubious about the side effects of soy. Also, there are 12 solid grams of protein in 2 scoops, that's 1/5 of my daily protein needs.)
• 1 cup fresh basil leaves
• 1 cup ice

For the simple syrup:

• 1 1/2 tsp lemon zest
• 3 tbsp agave nectar
• 1 cup water

Mix the simple syrup ingredients together to make the less caloric simple syrup. Boil over medium heat then simmer for 5 minutes. Remove from heat and let cool 20 minutes.

Once syrup is cooled, blend all ingredients together in the blender, serve immediately. Makes about 12 oz.

How to Cook Rice Spring Roll Wrappers

It would have been smart of me to Google "cooking rice wrappers" before I tried it myself. But after looking through about a dozen cooking forums, it turns out nobody really knows how to cook these things, and what I tried for improvisation was mostly right.

Except I didn't cut the wrappers in half (which would have made them easier to work with, the smaller the better) and I put them over medium heat in a skillet for a little too long, instead of just dipping them into a bowl of hot water.

To read a recipe on Spring Rolls that gives you a clear overview of how to cook rice wrappers, this site helped.

Spring Rolls (i.e. just order in)

I must preempt this recipe by saying that it took me about 2.5 hours to make 5 or 6 spring rolls, which turned out looking ridiculous. And of the 2.5 hours, the first was me just dealing with the wrappers. In the chaos, I would say as many as 7 of those noodly suckers ended in casualties.

Luckily, it is Mother's Day! So I can justify this painstaking kitchen effort as part of my big plan to please Mom. I was even so good as to make sure she was not in the house while I went about the business of seriously messing up her kitchen, so she still has NO CLUE how many of the torn, mushy wrappers ended up gooped on her floor and down the front of her stove (Mom don't read this!)

Nevertheless, if you have a few hours to kill and would like to learn more about Asian cooking, you will need the following ingredients (though I am ultimately imploring you to call your local Vietnamese restaurant--or Thai, or Korean, or whatever and just order them in!)

• 18 to 20 spring roll tapioca wrappers (found at an Asian specialty foods store)
• 1 head Boston Bibb lettuce, leaves separated and largest leaves cut in half
• 1/2 cup cooked shrimp, tails and shells removed, then diced
• 1/4 lb cooked skinless, boneless chicken breast, diced fine
• 1/2 cup carrots, shredded
• 4 green onions, chopped
• 1/2 cup bean sprouts
• 1 avocado, sliced
• 1 egg white

* Cook one spring roll wrapper at a time in a large (10 inch or larger) skillet over medium heat. Translation: carefully remove one very delicate wrapper from the pack of wrappers and just see if you can get it to the skillet before it breaks.

*If you can, place it in the skillet, slowly shifting it around with a spatula until the whole thing has been wetted. Let it stay on medium heat for no more than 30 seconds.

*To remove the wrapper from the pan, my advice (the method that produced the best results) is to take the pan off the heat and just use your fingers. Then transfer quickly to hard countertop and try not to drag half the water from the pan with you. If you do, the wrapper will be too slippery to stay together and hold the stuff inside of it.

*If you fail at leaving the water in the pan when removing the wrapper, attempt to dab the wrapper very very lightly with paper towel. It still probably won't work, though, so plan on throwing this sucker out.

*Try again.

*If you manage to get one of the wrappers out, and it remains intact, lay it across the hard counter surface and place one Bibb lettuce leaf on top, then a little chicken, shrimp, green onions, carrots, and sprouts. Top with 1 slice avocado.

*Roll wrapper from right to left (or like a burrito) folding the sides in as you go. The wrapper should be sticky enough that it's sticking together (and to your hand)

*If it doesn't stick together once it's wrapped up, you can swipe the lip with a little egg white and it should hold

For Spicy Peanut Satay Sauce ( if you still have the patience to make this, do. But I used the store bought kind from a jar):

• 1/4 cup freshly squeezed lime juice
• 1/8 cup creamy natural peanut butter, unsalted
• 1 tbsp fresh cilantro, minced
• 2 tbsp water
• 1 tbsp apple cider vinegar
• 2 cloves garlic, minced finely
• 2 tsp tomato paste
• 2 tsp low-sodium tamari soy sauce
• 2 tsp agave syrup
• 1 tsp fresh ginger, grated
• 2 drops chile sesame oil

Whisk all ingredients together in big bowl.

If you're like me, and enjoy hotter sauces, add 1 or more tablespoons of basic hot sauce to it and mix it around. Dip the spring rolls in and enjoy.

Bottom line: The saving grace of all this hardship was that it's all really very good.

Allergen-Free Brownies

PREMIUM chocolate jones this week, you know what I mean?

I tried this new recipe, which comes allergen-free and bite-sized!

Ingredients:

3/4 cup garbanzo bean flour
10 tbsp. agave nectar
2 1/4 tsp. baking powder
1/4 cup corn starch
1/4 tsp. baking soda
4 oz. unsweetened applesauce
1/2 cup unsweetened cocoa
2 tbsp. vanilla extract
1/2 cup vegetable oil
1/2 cup coffee
2 cups vegan chocolate chips

1. Set oven to 325 F. Place mini cupcake papers in mini cupcake pans.
2. Whisk together first 7 ingredients. Set aside.
3. Mix vanilla and oil together, then add to flour mixture
4. Add coffee until batter forms.
5. Fold in chocolate chips.
6. Scoop batter into cupcake cups. Bake for 12-15 minutes until toothpick inserted comes out clean.

Makes 3 dozen mini brownies.

A little frittata?

Leftover spinach? (Hey, Popeye!)

Serves 3.

You need:

6 egg whites
1 egg yolk
1/4 cup low-fat or skim milk
1 tsp olive oil
as much or as little spinach as you want (either cooked or fresh leaves)
1/4 cup grated or shredded Parm or Romano (or Parm-Romano) cheese

1. Beat egg whites vigorously until very frothy. Whip in egg yolk and milk. Set aside
2. Heat olive oil over medium heat in a 10-inch skillet. Add spinach when the oil is hot. Add egg mixture and lower heat. Sprinkle cheese over top.
3. Cook slowly on low heat (about 12-15 mins) until the frittata is firm around edges and the center isn't jiggly.

Serve!

Guacamole for Cinco de Mayo

The canceled parade in Puebla will be held at my house!

Actually, we're just having guacamole and beer, but it may as well be a parade.

This recipe will go down in family history because of how easy, good, and often I make it. Today, though, it's totally in honor of Mexico.

You will need:

3 medium avocados
1/2 small white onion
cilantro
1 tsp lime juice
sea salt and pepper

*Mash the avocados in a bowl.
*Chop the white onion and mix it in with the mash.
*Add 1 tsp lime juice and ground salt to taste.
*Add pepper (optional).
*Mix a small handful of chopped cilantro into the mush.

Eat on anything (triscuits, tortilla chips, goldfish crackers, or my personal favorite, matzo)

*Note that avocados are full of good fats. They contain high fiber and no cholesterol (my mother was under the mistaken impression that avocados were extremely high in cholesterol, and so she'd been avoiding them for years~such a shame)

Doldrums Soup

It's cold and rainy in Harrisburg today. Whatever desire I have to eat anything is bound to hot food. Since the Derby party Saturday consisted mostly of summery, picnicy foods, I had to rummage through the forest of leftovers to procure the untouched: a sweet potato, some scallions, and a bag of ready-to-eat Uncle Ben's brown rice (why this was in the fridge I don't know)


This is what I ended up calling Doldrums Soup:

*Cut 1 medium sweet potato into 1 inch chunks.
*Bring 1 cup of water to a boil, and add 1 bouillon vegetable cube. (Or use 1 cup of low-sodium vegetable broth instead)
*Bring broth to a boil in a small saucepan, and add sweet potatoes, cooking until fork inserts into them easily (but not too easily, we don't want mush)
*In a larger pot, heat chopped scallions and 1 tbsp water over medium heat
*Add rice after about a minute and stir briefly
*When potatoes are cooked, pour the contents of that pan in with the rice and scallions. Stir and season as desired (sea salt, pepper)

Mixture will be more like a stew than a soup. Serves 1. Fuels well for a night of book-reading and floor-sprawling.

"Real" Mint Juleps

Mint Syrup in a jar:

2 cups sugar
2 cups water
6 mint leaves (fresh from the yard!)

Julep:

2 ounces bourbon, premium Kentucky
1 tbsp mint syrup
1 mint leaf
ice, crushed

*To make the syrup, mix sugar and water in a saucepan. Boil, while stirring, for 5 minutes. Remove from heat and let cool for 15 minutes.

Bruise 6 mint leaves to release the oil. Place them in a glass pitcher or jar.

Pour cooled syrup over mint leaves, cap tightly and store in the refrigerator overnight.

*To make the julep, when ready to partake, strain syrup from the jar to remove the leaves (or put it in a container with a lid small enough that the leaves can't escape when you pour. You can use a syrup bottle for this, or a salad dressing bottle)

Into your cocktail shaker, add bourbon, mint syrup and 1/2 cup ice. Shake, shake shake your julep

Pour mixture into a tumbler. Serve with short straw and mint leaf garnish.

Oatmeal Banana Pancakes

These are Dad-approved!

Pomegranate Syrup:

1 cup pomegranate juice
2 tbsp honey

Pancakes:

3 med. bananas, plus 1 sliced for garnish
1/2 cup low-fat milk (I used skim)
1/2 tsp pure vanilla extract
1 cup rolled oats, ground to a coarse flour (in a food processor)
1/4 cup rolled oats
1/2 cup whole wheat flour
1/4 tsp baking powder
2 egg whites, whipped to soft peaks
cooking spray

*To make syrup, bring pom. juice and honey to a boil over med-high heat in a saucepan, then drop the heat to medium. Simmer mixture and reduce it to a syrup, about 15 mins. Remove from heat and let syrup cool slightly before using

*To make pancakes, blend bananas, milk and vanilla in a blender
*In a large mixing bowl, whisk ground oat flour, rolled oats, whole wheat flour and baking powder. Fold banana puree into the dry ingredients.
*Gently fold egg whites into the mixture
*Spray large griddle with cooking spray and add portions of batter (2 tbsp)
*Cook lightly until browned, serve with banana slices and drizzle of pom. syrup!

per 2 5-inch pancakes and 1 tbsp syrup: Cals 200, Fat 2 g, Sat fat 0 g, Carbs 41 g, Fiber 5 g, Sugars 11 g, Protein 7 g

Breakfast: I Say Yes!

Your body can adapt to anything, even breakfast. And it should---we've tested it out, and even my boyfriend says it's better to eat a bigger, denser breakfast, and then slowly decrease the size and complexity of meals throughout the day. You'll find it's easier to wake up in the morning. (Less hard on your digestive system!) And devoting yourself to breakfast will get you started on a good fuel regimen, which, like any good habit, is key for order!

Try oatmeal or whole grain toast with almond butter, egg whites and plain yogurt with honey as a friend to your coffee. That kind of breakfast will stick with you like student loan debt (except in a fibery, energizing way!) and leave you more likely to choose vegetables, fruit and lighter proteins later in the day.

(We also leave two or three hours between the time we eat our last food and the time we hit the hay.)