Peach and Berry Frozen Yogurt

I was so happy with the Mocha Frozen Yogurt, that I decided to create a new recipe. I was inspired by all the summer produce which fills my kitchen. I used fresh, juicy peaches, plump blueberries and homegrown raspberries. Although it can be quite expensive, fresh fruit truly makes a difference, so definitely use it rather than frozen fruit if you can. You can get creative with this recipe. Try using blackberries or mulberries in place of the raspberries, nectarines or plums instead of peaches, or at the last few minutes of freezing, mix in pieces of fresh strawberries. Take advantage of the wonderful produce for which summer is famous!

Peach and Berry Frozen Yogurt

Makes 25 scoops

1 cup peeled, chopped peaches (about 7.5 oz)

1/3 cup raspberries (about 2.4 oz)

1/4 cup blueberries

1 1/2 cups vanilla fat-free yogurt

1 1/2 cups fat-free plain yogurt

1/4 cup Splenda no calorie sweetener

1/2 cup fat free milk

1/2 teaspoon vanilla extract

In a large bowl, mash the peaches and raspberries until smooth. (Leave a few chunks here and there for texture.) Add yogurts, Splenda, milk, and vanilla. Stir in blueberries. Freeze in an ice cream freezer according to manufacturer's directions. Transfer to a container, cover and freeze. It melts fast, so eat it quick!

Nutrition Per Scoop

Calories: 20

Fat: 0g

Sodium: 18.2 mg

Carbs: 4.9g

Fiber: .3g

Protein: 1.3g

Seriously Healthy Mocha Frozen Yogurt

Relish Magazine recently published a page full of low-fat, frozen yogurt recipes. While a food may be low fat, that does not make it healthy. Some recipes had over 200 calories per serving, which means this recipe can only be eaten as a treat once in a while, and you might as well eat real ice cream, cream and all. I don't want to 'make room' in my diet for anything, I want to be able to eat dessert without sizing up my belly in the mirror afterward.

I was inspired by their Mocha Frozen Yogurt recipe. Although each serving (8 total) contained only 120 calories, the recipe called for an entire pint of chocolate milk. There is nothing healthy about a pint of chocolate milk! So I set out to revamp their Mocha Frozen Yogurt, cut out the chocolate milk, the granulated sugar, and even more fat. The result? A creamy, tangy, chocolaty, coffee-y, frozen yogurt, with only 39 calories per serving- and zero guilt.

Seriously Healthy Mocha Frozen Yogurt
Makes about 11 servings (1.5 ice cream scoops or 2 large cookie dough scoops)

2 cups plain, fat free yogurt
1 cup vanilla, fat free yogurt
1 tsp vanilla extract
1/2 cup fat free milk
2 1/2 tsp espresso powder
1 tbsp + 1 tsp unsweetened cocoa powder
1/2 cup Splenda no calorie sweetener
Pinch cinnamon

In a small sauce pan, heat the milk over very low heat. Whisk in the espresso powder, cocoa powder and Splenda until dissolved. Do not boil. Set aside to cool. In a separate bowl, combine yogurt and vanilla. Stir in the cooled milk mixture and cinnamon. Freeze in an ice cream freezer according to manufacturer's instructions. Immediately scoop into small bowls or ramekins, cover and freeze. Enjoy!

Calories: 39
Fat: .1g
Sodium: 43.9mg
Total Carbs: 7.6g
Fiber: .1g
Sugars: 4.6g
Protein 3.0 g

Green Ways to Grow Herbs

My, my, my, how time flies. It has been over a month since my last post! June has been absolutely crazy, and my computer has been on the fritz. (Think 1 hour to upload 1 photo.) But I just received my new laptop which is much faster, so I hope to be posting more often! Thanks to all of my readers who have been checking in for new posts and asking when I would be updating Table for One. Your support means so much!
Green Ways to Grow Herbs


Look in nearly every chef's kitchen and you're sure to find one thing in common: Herbs. Across the globe and in every culture, herbs are used to flavor all kinds of dishes. A few leaves of basil or a pinch of oregano can instantly turn any dish from bland to brilliant. But herbs offer much more than just flavor. They also pack all kinds of nutrients and health benefits. For example, Rosemary contains antioxidants which can help ward of certain types of cancer. Unfortunately, dried herbs often lack the falvanoids and oils which make fresh herbs so flavorful and nutritious. But don't fret! Growing your own herb garden is MUCH easier and cheaper than you might think.

This month I've found myself falling more and more in love with nature. I've spent my days picking mulberries and raspberries, and I realized how much tastier food is when you grow it yourself! So I set out to grow more of my own food- I started an herb garden. I decided to recycle by planting my herbs in containers I found around the house or made myself. So I set out around my house, like a mad scientist, rummaging through closets, picking through our recycling and garbage cans. I got creative. After I planted my herbs, I was amazed at how quickly they sprouted! It has been less than a month and I am already enjoying fresh basil and cilantro.

Pick your herbs.
There are so many herbs to choose from, it can make your head spin! Here's a list of basic herbs as well as their flavor components and health benefits.

• Basil: This herb is an excellent source of Vitamin K, which helps blood to clot and can help ward of certain cancers. Basil is also a good source of Iron, Calcium and Vitamin A. Basil also contains anti-inflammatory properties and can help protect your body from free-radical damage. Basil is slightly sweet, slightly spicy and has licorice undertones. This herb is commonly used in Italian cooking, and stars in Pesto and pairs well with tomatoes and mozzarella.
• Thyme: Thyme is an excellent source of iron, maganese, and vitamin K. This herb is also jam packed with antioxidants. It has also been used medicinally to treat upper respiratory ailments. Thyme is a bit pungent and clove-like. It is savory, and a little goes a long ways. Great with all meats and roasted vegetables.
• Rosemary: Rosemary is used to boost immune function, increase circulation and has anti-inflammatory compounds. This herb has a pine-like flavor and is very fragrant. Rosemary is great for flavoring chicken and lamb dishes.
• Cilantro/Coriander: Cilantro, also known as Coriander, can raise 'good' cholesterol while lowering 'bad' cholesterol. It may also stimulate insulin production in diabetic. Cilantro is a spicy herb and is often used fresh in Mexican dishes.
• Sage: Sage is closely related to Rosemary, and also has anti-inflammatory properties as well as antioxidants. Sage is earthy and minty, with a hint of lemon. Sage is a staple in stuffing! Use to flavor savory dishes such as stews, soups, poultry and fish.
• Parsley: Parsley isn't just for garnishes anymore! This herb has properties which have been known to inhibit tumor growth. Parsley is also a good source of folate, which helps keep the heart healthy, and an excellent source is vitamins A, C, and K. Parsley is mild, slightly peppery, and savory. Use it to flavor pastas, soups, vegetable dishes, and to pair with other herbs.
• Oregano: Oregano is packed with antioxidants. Also, it contains potent anti-bacterial properties. Oregano is also a very good source of fiber, maganese, and iron. This herb is earthy and a distinct clove-like flavor. Use Oregano to season any tomato dish, as well as poultry and fish.

You can find many varieties of seeds nearly anywhere that specializes in home and garden. Home Depot, Target, Walmart, Ace. There are many varieties of each herb, so read the description of flavor on the back of the seed packet. Make sure to check the expiration date on your seeds, they do spoil.

Pick Your Pot.

You don't need to go to Home Depot and spend big money on new pots and planters. You'd be surprised how many containers you can find around the house that can be recycled as pots! Here's a few ideas.

• Disposable Water Bottles. We've all seen the commericals. 1 hour on the treadmill, for ever in a landfill. Although everyone should be using a reusable water bottle, many of us don't. So instead of tossing your plastic water bottles in the trash, use them for your herbs. Simply use a sharp serrated knife and cut the bottle in half. Plant your herbs in the bottom half. (You can save the top half and use it for a funnel to fill up bird feeders or a scoop for the cat food!)
• Other drink containers. Water bottles aren't the only containers that can be recycled! Nesquick Chocolate milk, 2 liter soda bottles, Sobe life waters, (I like these, they're very sturdy) energy drinks. Just rinse out your bottle of choice and cut in half or to desired height.
• Fish bowls. Nemo took his final swim years ago, so get out that fish bowl and put it to use! You can also use the small plastic aquariums that hold fish and hermit crabs. Get creative and add colored marbles or rocks to the bottom before filling with dirt.
• Coffee mugs. Most of us have more coffee mugs than we really need, so pull out your Disney World 1994 and Worlds Coolest Sister mugs and get planting! You can make your herb garden look funky by mixing and matching your mugs, or more uniform by using all the same color/style.
• Mason Jars. Next time you finish your grape jelly rinse it out and save it. Mason jars make adorable planters!
• Egg cartons. Cut off the top of the egg carton and save the 'egg part.' Fill each hole with dirt and plant different seeds in each one!
• Empty paint cans. Just clean out the inside- the paint on the outside gives it character!
• Old baking dishes. Muffin tins are great for planting several different herbs.
• Disposable Coffee/drink cups. My favorite reusable planter is a clear iced coffee cup...You know, like the tall kind from Starbucks? I have mine on my window sill!
• Food tubs. Yogurt cups, sour cream, even peanut tins work well for herbs.
• Get creative. Practically anything that can hold water can be turned into a planter for your herbs. Buckets, unused safe boxes, old soup bowls. Use your imagination!

Pick your dirt. The type of soil you want to use for your herb garden is entirely up to you. I like to use my own soil from my garden as often as possible. This ensures that my soil is free of fertilizers and additives. If you like, you may also use a bag of basic top soil found at any gardening our home store. Look for basic soil, without fillers or fertilizers. Remember, you are what you eat. Whatever is in your soil will end up in your food, which ends up in you. You can also save money by mixing in a bag of store-bought soil with the dirt from your yard. Whatever soil you decide to use, make sure it is very fine and moist. Make a healthy mixture of soil by incorporating ground eggshells, used teabags (not the bags, just the tea!) and compost. You'll have thriving plants without having to use toxic fertilizers.

Planting. Now the fun part! You've picked which herbs to plant, you've bought your seeds, you've scavenged for containers, you've mixed up your dirt. Now it's time to plant! If you have a tall container, fill the bottom with rocks or marbles to use less dirt. Fill the container to the top, and follow the planting directions on the seed packets. Make sure to cover the seeds with a very fine layer of dirt, so they are not smothered. Water the plants right away with a spray bottle- using a watering can will drown and dislodge the seeds, but a spray bottle will give a gentle, even mist. Water your herbs at least once a day, more if it is extremely hot outside.

Pick a spot. Your herbs are planted, and you've surely got a funky array of containers. Now it's time to decide where to put them! Each herb has different sun requirements. Some may need full sun, some may need shade, others adapt to whatever weather. Place your herbs somewhere where each herb can get the sunshine it needs. For example, a patio which is partly covered by a tree. The herbs which require full sun can sit out uncovered, while herbs which need shade can be placed under the shade of the tree. I have my herbs placed on a shelves my dad made. The plants which need most sun are on the top shelf, and the plants which need less sun are on the lower shelves.

Window sills are also a fun way place to plant herbs, especially in the kitchen, for easy access. Just make sure to water them every day, and rotate them so the entire plant gets the sun it needs.

Name 'em. I like to mark each pot by writing the name of each herb on a popsicle stick with a permanent marker. Just stick them in the dirt and you're ready to go!

Most herbs will take about 7-14 days to sprout, and will be ready to harvest in about a month. After you use your home-grown, fresh herbs for the the first time, you'll realise that all your hard work is definitely rewarding. The health benefits and fantastic flavor are unmatched, and will make an essential addition to your healthy cooking!

Homemade-Applesauce Muffins

These muffins have quite a story. They started out as a craving for banana bread turned healthy (the recipe is 2 posts down!). In the banana bread recipe, I used applesauce instead of oil to make the bread healthier and more moist. While I was making the bread, I got half way through the recipe, when I realized I didn't have applesauce. So, I cored, chopped and cooked down an apple and made my own. It worked great, and the banana bread came out wonderfully.

So, a few days later, there I was, just minding my own business when WHAM! A craving for muffins. I remembered that the recipe for the banana bread which I had adapted, had mentioned using the batter for banana muffins as well. I made my way to the kitchen, and, of course, no bananas in sight. My MacGyver skills kicked in, and I gathered my supplies. I wasn't coming out of that kitchen without muffins. No, not today.

I 'settled' with apples. I figured, I had cooked one down for the banana bread, what happens if I only use apples in place of the bananas. Let me tell you, these muffins turned out wonderfully. They are so moist, with just a few tiny chunks of apples here and there. They're surprisingly sweet for using such a small amount of sugar, and the amount of cinnamon is perfect. My family is in love with these muffins, and at the moment, there are only three left from our second batch this week! My boyfriend also loves these muffins, calling them Apple Pie Muffins, because he's convinced they taste just like apple pie.

Of course, the greatest thing about these muffins, is how healthy they are. They're only 84 calories each. Yeah, you read that right. Not to mention the fact that there is no added fat, and they're made with whole wheat flour and minimal sugar. Every day I have one for breakfast AND a bedtime snack. They're wonderful warmed in the microwave with a spritz of spray butter, or room temperature. Have fun baking and enjoy!

Nutrition info is below the recipe!

Homemade-Applesauce Muffins

Makes 21 muffins

5-6 small apples, cored (about 26 oz, or 1lb 10 oz)

2 cups whole wheat flour

1/2 cup sugar

1/4 cup splenda

1/4 cup old-fashioned oats, uncooked

3 tsp baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

2 teaspoons cinnamon (divided)

1 teaspoon milled flax seed

dash apple pie spice

1 egg

3/4 cup skim milk

1 teaspoon vanilla extract

1 teaspoon honey

Preheat oven to 350.

Prepare 21 muffin tins with muffin papers, lightly sprayed with canola oil.

1. Chop the apples into 1 inch chunks. Place in a large saucepan and combine with 1 teaspoon cinnamon. Cover, and cook over low until the apples are softened (15-20 minutes). Stir often. Remove the top if too much liquid accumulates in the pan.

2. Drain the apples in a large colander. Once cooled, puree the apples in several batches until they have reached a slightly chink applesauce consistency. Measure 1 3/4 cup applesauce (eat the rest!) and set aside.

3. Combine all dry ingredients (including remaining cinnamon) in a large bowl.

4. In a separate bowl, whisk together egg, milk, vanilla extract, honey, and cooled applesauce.

5. Add the dry to the wet ingredients, stirring with a spatula or wooden spoon, until just combined. Do not over mix.

6. Use a large spoon or cookie dough scoop, and measure equal amounts into each muffin tin, about 3/4 full.

7. Bake for 20 minutes, or until a toothpick inserted in the center of a muffin comes out clean.

Enjoy!

Nutrition

Calories: 84 Fat: .7 g Carbohydrates: 19 g Fiber: 2.2 g Sugars: 5.6 g Protein: 2.3 g

Rosemary Chicken and Rice Soup

I have a pretty sensitive stomach, this week especially. Today I knew that I wouldn't be able to eat a heavy meal, but I was in the mood for something hearty. So what came to mind? Chicken soup of course. Maybe it is a placebo effect, but chicken soup cures all ailments! When I looked in my pantry, though, all I found was sodium-packed, condensed chicken noodle soup...I don't think I need to mention names.

So I set out to make a homemade chicken soup, that was healthy, hearty, yet still easy on my stomach. I was pleasantly surprised as to how delicious this soup turned out to be! It was super quick to make (15 minutes from start to finish!), flavorful and filled me up without upsetting my stomach.

This soup is delicious for when you're feeling under the weather as well as when you're feeling fine!

Rosemary Chicken and Rice Soup

Serves One

1/2 cup brown instant rice

1 & 1/2 cups + about 1/2 cup low sodium chicken broth

1 small chicken breast (about 2.5 ounces)

8 baby carrots

4 slices baby bella mushrooms (or 1 whole mushroom)

Rosemary

Thyme

Salt

Pepper

olive oil

1. Prepare the instant rice on the stove, following the package directions, substituting water with chicken broth. Add about 1/4 teaspoon dried rosemary. When the rice is prepared, add about 1 & 1/2 cups chicken broth. Simmer over low heat.

2. Season the chicken breast lightly with salt, pepper, thyme and rosemary. Cook in a small skillet over medium heat, about 3-4 minutes per side, or until thoroughly cooked. Set chicken aside and return pan to heat. Spray lightly with olive oil.

3. Chop the baby carrots into small rounds and toss in the hot pan for about 2 minutes, or until tender. Add to the rice and chicken broth.

4. Chop the chicken breast into small pieces and add to the pot of rice and broth.

5. Finally, chop the mushrooms into small pieces and add to the pot.

6. Season to taste with salt, pepper, and rosemary. Simmer for 3-4 minutes.

7. Enjoy!

Nutrition: Calories: 275 Carbs: 40g Fat: 2g Protein: 24g

Whole Wheat Cinnamon and Raisin Banana Bread

The other day I was laid up at home, sicker than a dog. I had the strongest craving for banana bread, and I managed to drag myself off the couch to make some. I Googled healthy banana bread recipes, and was unimpressed with what I found. Most recipes were ridiculously high in calories, carbs or fats...And were probably titled 'Healthy,' only because the recipe contained fruit. Finally I found a basic banana bread recipe, and decided to give it a shot...With my own added and tweaked ingredients, of course. I swapped white flour with wheat flour, packaged apple sauce with homemade apple sauce, Splenda for sugar, and added cinnamon, raisins, flax and honey.

This banana bread is so incredibly moist, you would swear there was oil added. The banana bread doesn't have any 'healthy' after taste, and has just the perfect amount of sweetness. It is so low in calories for such a large piece, it can be eaten at any meal of the day...Including snack! You'll love this recipe, I guarantee it.

Whole Wheat Cinnamon and Raisin Banana Bread
Makes 12 servings

Dry ingredients
2 cups whole wheat flour
1/4 cup Splenda
1/2 cup granulated sugar
3 tsp baking powder
1/2 tsp bakind soda
1/2 tsp salt
1 tablespoon milled flax seed
1/2 tsp cinnamon
1 oz raisins (two miniature boxes), chopped
dash apple pie spice
Wet ingredients
1 medium apple (or in a pinch 1/4 cup unsweetened apple sauce)
3/4 cup skim milk
1 1/2 cup mashed banana
1 egg
1 tsp vanilla extract
1 tsp honey


1. Preheat oven to 350.
2. Peel and core the apple. Chop into 1/2 inch pieces. Cook in a saucepan over medium heat until very soft, adding a tablespoon of water if needed. Pulse in a food processor until the apple has reached a thick appleasuce consistency. Set aside.
3. Combine all dry ingredients in a large mixing bowl.
4. Combine all wet ingredients in separate bowl.
5. Using a spatula, stir together wet and dry ingredients until just combined. Do not over mix.
6. Pour into a large, lightly greased loaf pan.
7. Cook for 55-65 minutes, or until a toothpick inserted in the center of the banana bread comes out clean.
Enjoy!

Nutrition Info
Calories: 155
Fat: 1.2 g
Cholesterol: 18 mg
Sodium: 284 mg
Carbohydrates: 36 g
Dietary Fiber: 3.6 g

These ain't your momma's Potato Pancakes!

These Potato Pancakes are so good, I'm going to get straight to the point! They're warm and soft, quick and easy, filling AND healthy. As in, REALLY healthy. With a perfect combination of protein, carbohydrates and fat, this recipe is great for a pre-workout breakfast! Not to mention they'll keep you full all morning. Want to mix this recipe up a bit? Try adding fresh basil, roasted red peppers, chives, or whatever leftover vegetables you have from last night's dinner! I like to use fresh herbs in this recipe, but dried works just as well! So get cooking, and enjoy!

Nutrition: Calories: 225 Fat: 7g Carbs: 21g Protein: 21g

Perfect Potato Pancakes

Serves 1 (about 5 small pancakes)

1 medium potato (about 5 1/2 oz)

1 egg

2 egg whites

1 slice turkey bacon

3 tablespoons chopped onion (If you like onion, you can use up to 1/3 cup!)

1 garlic clove, medium, minced

thyme

rosemary

salt

pepper

light sour cream (optional)

olive oil

1. In a small skillet, over medium heat, cook the turkey bacon until crispy. Remove from heat and drain on a paper towel. Chop into several pieces and set aside.

2. Lightly grease the same skillet with olive oil, and saute the chopped onion and garlic until barely translucent. Remove from heat and set aside.

3. Use a box grater or mandolin, and grate the potato onto a piece of cheese cloth or a tea towel.

Gather the corners of the cloth and wring out all the liquid from the potato.

4. In a medium sized bowl, combine the chopped bacon, onion and garlic, and grated potato.

5. Next, add the egg whites and egg. Add about 1/4 teaspoon each of Rosemary and Thyme. (More or less to taste.) Season well with salt and pepper. Stir well.

6. Heat a griddle over medium low heat, and lightly grease with olive oil. Use a 1/4 cup measuring cup to pour batter onto the griddle.

7. Cook each pancake for about 2 minutes on each side, or until golden brown, and cooked thoroughly.

8. Top with a dollop of light sour cream and fresh cracked black pepper. Enjoy!