Birthday Dinner Review

My family really knows how to treat a birthday girl! They took me out to "Eat Rice" in Bayonne, the place to go for some healthful Chinese food. And, my birthday dinner was fit for a birthday queen!

Bean Curd Soup

The first course warmed me up on a late-summer, crisp evening. The bean curd and spinach soup was light and protein packed. Bean curd, another term for tofu, is made by coagulating soy milk and pressing the resulting curds into soft white blocks. And, the benefits are incredible. It is an excellent source of calcium and protein, which leads to strong bones and muscles. In addition, the School of Radiation Medicine and Public Health at Soochow University in Suzhou, Jiangsu Province, China recently concluded that tofu effectively prevents stomach cancer. So, I can eat a bowl of warm soup with no guilt, calcium, protein, and anti-cancer antioxidants? Second helping, please!

Vegetable Dumplings

The second course did not disappoint me either, and even though the dough was white, I opted for the veggie dumplings instead of the pork or shrimp. If your local Chinese Food place offers whole grain dumpling dough, it would make it even healthier! Eat in moderation and these tasty dumplings are certainly okay to indulge in!

American Buddhist Delight

The last and final course was one for the adventurous. The American Buddhist Delight was a mixture of eggplant, stringbeans, mushrooms, carrots, baby corn, and some more bean curd. The black bean sauce may contain unwanted sugars- so BEWARE! Whenever you can ask for the sauce on the side, I would advise to do so. This way you can control how much you put on your food. Additionally, opt for a cup of brown rice instead of the standard white rice.

All and all, I would say that my 17th birthday was amazing thanks to my loving family and friends. Their support and love really helps me stay on track. And, I need all their love and support as I reach my seventeeth year- a year of change and growth!
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Banana and Dark Chocolate Chip Muffins

Warm, gooey, and oh so sweet! Satisfy your sweet tooth with a batch of these banana and dark chocolate chip muffins!

The recipe below was inspired from one that I received in culinary class. I put my own little twist on it!

Prep: 20 minutes
Baking: 22 mins
Total: 42 mins

Calories in one muffin: Approx. 200 calories

Ingredients:
-1 cup sugar
-1/2 cup vegetable oil
-1 tablespoon milk
-2 eggs
-3 small mashed very ripe bananas
-1 teaspoon vanilla
-2 cups all-purpose flour

-1 teaspoon baking soda
-1 teaspoon baking powder

-1 teaspoon salt
-1 tablespoon ground cinnamon
-1/2 cup of chocolate chips

Simple and Sweet Instructions:
1. Heat oven to 375°F. Line 12 regular-size muffin cups with paper baking cups.
2. In a medium bowl, beat sugar, vegetable oil, milk, and eggs with wire whisk.
3. Stir in mashed up bananas and vanilla. Stir in flour, baking soda, baking powder, salt, cinnamon, and dark chocolate chips until moistened.
4. Fill up each paper baking cup 3/4 of the way.
5. Bake 19 to 23 minutes or until toothpick inserted in center comes out clean. Immediately remove from pan to cooling rack.
6. Serve warm and enjoy!

Next-Day Tip: Reheat in microwave to make them gooey and fresh!

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Eggcellent Egg White Recipe (w/ Tomato, Spinach, and Feta Cheese)

Suggested sides: Two Slices of Turkey Bacon and Toasted Rye Bread

Two weeks into school, my breakfast routine fell into the plain old cereal and almond milk slump. So today, I raided my fridge and combined natural ingredients that created a magical plate of goodness. Read on for my Eggcellent Egg White Recipe for when you have a little eggtra time to whip up some protein!

Calories: 140 calories
Calories with suggested sides (Two slices of bacon and one slice of rye toast): 290 calories

Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes

Ingredients:
-1/2 cup egg whites
-1 oz. of feta cheese
-1 small tomato
-1 cup spinach
-pinch of salt

Prep:
1. Gather ingredients.
2. Dice tomatoes and place in small bowl.
3. Chop spinach and place in same small bowl.
4. Crumble feta cheese if needed and put in separate small bowl.

Instructions:
1. Spray a nonstick pan with cooking spray.
2. Heat over medium heat. Add chopped tomatoes and spinach. Stir occasionally and cook for 4 minutes.
3. When done, place veggies in small bowl and stir in a pinch of salt. Place cover over the bowl to retain heat.
4. Cautiously wipe down pan with paper towels and spray pan once more with cooking spray.
5. Pour egg whites gently into pan over medium heat. Sprinkle veggies and cheese into egg whites.
6. Fold the egg whites into itself until cooked to your liking.
7. Optional: Garnish with any leftover feta cheese and/or veggies!

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Silver Diner Review: Three Days of Back-to-Back-to-Back Bliss

My vacation to the Washington, D.C. consisted of three trips to the Silver Diner. And, if I had known about this fabulous diner the first day of the trip, it would have been four trips. Nevertheless, I can say the Silver Diner was the best diner I have eaten at- EVER. The scenery, the music, and most of all, the food, made dining at the Silver Diner delightful. First of all, the old fashioned lights on the outside as well as the inside gave it that classic diner look. The booths were leather; the waiters were ever so friendly. It was like stepping back into the past!

Next, the music was superb. My classic taste in music was given a full dish of the best oldies. Journey, Tom Petty and the Heart Breakers, Elvis, and the Beatles were all there with a quarter and a convenient press of a tabletop jukebox button. My personal faves include: "Don't Stop Believin'" by Journey, "Free Fallin'" by Tom Petty and the Heart Breakers, "Hound Dog" by Elvis Presley, and "I Saw Her Standing There" by The Beatles. I wasted away a dollar in change without a tinge of guilt. It has been a long time since I've had a chance to play a good old-fashioned jukebox. It adds to that classic diner feel.

And, then we come to the food. The food was amazingly light, unlike any other diner food I have ever eaten before. Their brand menu statement, "We Buy Fresh and Local, You Eat Well," attests to their fresh veggies and GMO-free dining. What other diner would offer a variety of gluten free food and vegan options? This diner had a classic look with an updated menu for the health conscious customer. I was more than pleased; I was in love.

Dinner...
My mango vegetarian stir fry was beyond amazing. It was a filling dinner, under 600 calories, vegan approved, gluten free, and stamped "Heart Healthy." The lovely mix of cremini mushrooms, carrots, mixed peppers, edamame beans, cilantro, cucumbers, reduced sodium ginger teriyaki, scallions, black sesame seeds, and organic gluten-free quinoa pasta made this tangy dinner an honor to enjoy.




The next day at lunch... 

Lunch the next day consisted of the grilled flounder. Once again it was under 600 calories and stamped "Heart Healthy." Reduced sodium ginger teriyaki, peach salsa, brown rice, edamame beans, and fresh veggies made this savory lunch light and delish!

Breakfast the morning I left...

Breakfast the next day, was this Local Honey Nut Granola Greek Yogurt Parfait. Once again, it was under 600 calories. Served in a tall glass, this nutritious breakfast comes piled high with crunchy granola, thick banana chunks, a generous portion of Greek yogurt, and sweet blueberries. Whenever I can get protein-packed, natural Greek yogurt, you better believe I am going to order it! It was an amazing combination with fresh fruit and honey-drizzled oats! And, it filled me up for the long journey home. I miss Washington, D.C. and all of its diner goodness. But, luckily, the Silver Diner is a chain and there is one location in New Jersey. Here I come Cherry Hill!

Silver Diner, you went beyond all my expectations! I give EVERY last dish a fierce five!

★★★★★

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Back to School Funny

I thought I would ease you back into the school routine with a quick funny!

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Back to School Snacks: Peanut Butter Edition!

Get those peanut butter blobs, Pac-Man!

The rumors that peanut butter is super fattening just ain't true. In fact,
it fills you up without filling you out. You are less likely to binge on junk food if you eat a spoonful or two of this protein-packed spread. And, that is why it makes the perfect snack for school! All those study sessions and mid-morning AP classes could have you in a whirl. So, swap the ice cream taco from the vending machine and pick up something better like a peanut butter snack. (It will be a helluva lot cuter, too!)

3 Benefits of Peanut Butter:

1. Healthy Fat!
Peanut butter is full of monounsaturated fat, the good kind of fat! The American Heart Association found that monounsaturated fats reduce bad cholesterol levels in the blood, which in turns lower the risk of heart disease and stroke!

2. Nutrition!
 A 2 tbs serving gives you...

• 3 mg vitamin E (antioxidant) 
• 49 mg of magnesium (builds strong bones)
• 208 mg of potassium (builds muscle) 
• 0.17 mg of vitamin B6 (boosts immunity)

3. Weight Loss!
As I mentioned before, peanut butter can aid weight loss because it curbs appetite. The fiber and the protein help you feel fuller longer, so you won't reach for another snack an hour later! Of course, eat peanut butter in moderation, even too much of a good thing can be harmful. Personally, I eat 2 tbs of this protein packed spread every other day or three times a week.

Allergic?

There are a number of alternatives including almond butter, soy butter, pumpkin seed butter, and sunflower seed butter just to name a few. They all provide healthy fats and each spread have their own characteristics, such as the omega 3 fats from the yummy almond butter.

Snack #1: Sweet n' Salty (Quaker Popped Chips with 2 tbs. of Peanut Butter or Alternative Spread)

Let's do the math...

13 Quaker Popped Snack Chips!

• 110-120 calories depending on desired flavor. Here are just some of the sweet chips that go dashingly well with peanut butter. Pick your flavor: Caramel Corn, Kettle Corn, Apple and Cinnamon, and Chocolate

or (my personal favorite)

13 Quaker Multigrain Fiber Crisps Blackberry Pomegranate (also available in Wild Blueberry)

+

2 tbs of desired spread

=

Heaven on a Plate (and 330 calories maximum!)

Snack #2: Mr. Bear (Toast, Banana slices, blueberries, and 1 tbs. of spreadable yum)

The cutest snack in the history of the cutest snacks brightens up your day even when you have a math test first period. And, babysitters, here is a great snack for kiddies!

1 slice of whole grain toast

+

3 banana slices

+

3 blueberries

+

1 tbs of desired spread

=

Ultra Cuteness... (appox. 180 calories)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Snack smartly and study hard this year, lovlies!

xoxo,

Kelsey

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Skip the Double Cheeseburger This Labor Day!

Think Labor Day food consists only of heavy BBQ food like double cheeseburgers and chili cheese dogs? Well, my tia came up with a healthy alternative- lightly fried and baked chicken cutlets! You can serve it next to sweet potato fries or fresh corn on the cob. Or you can dress it up like the picture to the right with lettuce and super yum avocado! Baking can be just as tasty as deep frying and barbecuing. Read on for the chicken recipe and the salad ingredients!

Total time: 40 mins                  
Prep time: 20 mins
Cook time: 20 mins
Recipe Serves 4

Fierce Ingredients:

-10 slices whole grain bread (WITHOUT CRUST)

-1 tbs minced fresh thyme leaves

-1 tsp of grated lemon zest

-kosher salt

-black pepper

-1 cup of Arrowhead Mills Multigrain Pancake and Waffle Mix

-1/2 cup egg whites (beaten)

-4 boneless skinless 6 oz. chicken breast

-1/2 cup vegetable oil (for light frying)

Prepping: 

1. Make the bread crumbs! Break crustless bread into small pieces. Now, dry it out by placing the small pieces on a microwave-safe plate and microwaving them for 1 minute. When the pieces cool down, crumble into crumbs. Mix in chopped thyme, lemon zest, a pinch of kosher salt, and a pinch of pepper.

2. Pound chicken breasts to an equal thickness.

3. Place pancake mix, egg whites, and the bread crumbs in three separate shallow dishes.

4. Pat chicken until dry. Season as desired with salt and pepper.

5. Dip each breast into pancake mix and shake off any excess. Next, coat chicken breasts with egg whites. Allow excess to fall back into bowl.

6. Finally, coat chicken in the bread crumbs. Lay on wax paper when fully coated.
7. Make sure to preheat oven to 350 degrees F.

Cooking:

1. Put large skillet/pan over medium heat and add vegetable oil.

2. Cook chicken without turning for about 2 minutes or until golden brown. Turn chicken when ready. 

3. Cook equally on the other side. Repeat with remaining chicken. 

4. Lay chicken on a paper towel lined plate to drain. 

5. Place all chicken in baking pan. Bake about 6 to 8 minutes (or until firm.) 

6. When baking is complete, serve next to desired side dish(es)!

Calories for 1 cutlet: 165 calories

My Tia's Labor Day Salad:

-4 cups Fresh Romaine
-1/2 Avocado
-1 Mozzerella String Cheese Stick
-1/2 Small Tomato
-Desired Light Dressing
Total calories of Tia's Salad (with 2 cutlets): Approx. 525 calories

I'd say it's a win.

Happy Labor Day to y'all!

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