Sometimes a sweet after-dinner treat is just what you need. It might be two sweet macarons or a mini fruit-and-cheese platter that you’re hankering for, or maybe it’s a scoop of ice cream or a few salty, crunchy potato chips. No matter your fancy, limitations are key when indulging in a late-night snack. Putting a calorie cap on treating yourself is the best way to go about it, and over the next few days, I’ll be sharing some of my favorite sweet treats under 100 calories.
1 Brown Rice Marshmallow Treat (100 calories)
*Brown Rice Marshmallow Treats, Trader Joe’s (100 calories per bar)
What do an architect and a school teacher know about making syrups? If they are Royal Rose Syrups founders Emily Butters and Forrest Butler, it turns out they know a lot. It all started after Forrest lost his job and began instructing bartending by day and moonlighting as a bartender by night to supplement Emily’s teaching salary. One night after the couple collaborated to make a peach basil syrup, Forrest took it to work at the bar and used it to mix cocktails, which were a huge success. Sensing a great opportunity, the pair took the plunge and started their line of organic simple syrups.
Though the path was not always easy, Emily and Forrest stayed true to their values, using only organic, ethically sourced ingredients, and never adding chemical preservatives, artificial colors, or juice concentrates to their products. The resulting collection of syrups is a thoughtful mix of flavors, often inspired by seasonal ingredients. A love of lavender led Emily to dream up their top seller, Lavender Lemon Simple Syrup, and after testing dozens of batches, she perfected this bright, light, aromatic syrup. Lavender has long been used in folk remedies for insomnia and anxiety, while lemon is a source of nutrients like calcium, potassium, and vitamin C; paired together they are a rejuvenating combination. Emily suggests mixing vodka or gin with this syrup, but uses extend far beyond the bar, to sauces, salad dressings, sodas, and even as a topping for ice cream.
Credit: Vicky Wasik
Lavender Lemon Simple Syrup is available atroyalrosesyrups.comand instoresacross the country. Royal Rose is part of theGood Food Awards, a project to honor food and drink producers making the sort of food we all want to eat – tasty, authentic and responsible, and a proud member of theGood Food Merchants Guild, national association uniting American craft food businesses to connect, convene and promote Good Food businesses of all sizes.
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From her grassroots work at the Good Food Awards to her continued education at NYU’s Food Studies Master’s Program, Kate Malin brings an unparalleled passion for great food and good people.
1. Creamy Salad Dressing This multi-purpose dressing, made with 1 tablespoon mayonnaise or less, is a perfect addition to any salad and a delicious dip for crudités or oven fries.
3. White BBQ Sauce A staple of Northern Alabama, this sauce truly complements all things barbecue. Jazz up your salads, dip salty pretzels or drizzle over pulled pork to experience the magic of this tangy all-purpose sauce. It’s time to fire up the grill and get messy.
Ingredients 2 tablespoons mayonnaise
1 teaspoon white vinegar
1/2 teaspoon mustard
1 teaspoon horseradish
1 garlic clove, minced
a pinch of brown sugar
salt and black pepper, to taste
Preparation Add all ingredients, mix and serve. Feel free to dip, dunk and lather—yum!
Guacamole is quite possibly my favorite sauce. No, not dip. Sauce. You see, I only eat dips in certain situations. Weekends. Parties. Football tailgates. Situations that involve 1) me being social and 2) me sharing a bowl with everyone. Don’t get me wrong – I love an excuse to get together with friends. But I don’t love the limitations it puts on my guacamole intake. And that’s just sad. At just 25 calories per tablespoon, we should all be consuming more of this creamy, subtly-nutty, heart-healthy fat-filled fruit.
It’s not the guacamole we should be worried about. It’s all those calorie-dense chips we have to consume just to get our guac fix.
I think I have another solution.
The other day I stumbled upon this little tidbit: the Aztec name for guacamole was ahuacamolli, a name that derives from the Nahuatl words ahuacatl (avocado) and mulli (sauce), and literally translates to “avocado sauce.”
So there you have it. Once I embraced this delectable sauce as a sauce rather than a dip, well, let’s just say life got a lot tastier. Basically any recipe that calls for avocado can have guacamole instead. And why not? Guac is just a creamier, more-seasoned version of the fruit anyway, right? Here, a dozen ways with guacamole, and not a single chip necessary:
1. On a burger. Because sometimes the classic-condiment-trinity of ketchup, mustard, and mayo need a break.
2. Stirred into chopped hard-boiled eggs for a zesty, better-than-the-classic quick-and-easy egg salad.
3. Piled on top of a baked sweet potato. Sub 2 tablespoons guacamole for a tablespoon of sour cream and 2 tablespoons shredded cheese and save 4g sat fat.
4. As the devil to your eggs. Skip the mayo and use guacamole in the filling of your favorite recipe to save 25 calories and 3g fat per egg!
6. As the sauce to your shrimp cocktail. Cocktail sauce has 150mg sodium per tablespoon. Guacamole has less than 50. Go green.
7. On a game day dog. A tablespoon of guacamole saves 250mg sodium over the standard pickle relish, mustard, and ketchup topper. See our roundup of healthier hot dogs.
8. With sushi. Everyone loves a little avo with sushi, right? Skip the soy sauce (you’ll save 500mg sodium per tablespoon), and dunk in guacamole instead. If you love your soy sauce as much as I do, just stir 1/2 teaspoon of the lower sodium variety into the guacamole for a salty-but-still-lighter-than-just-soy-sauce-kick.
9. With salmon. Because two tasty heart-healthy fats are better than one.
To make mole poblano, the sweet, smoky, deep, mysterious sauce of Mexico, one need not dive into a history book or spend four days at the stove. It’s a sauce that’s easily pulled beyond lore, rules, and tradition—into the slow cooker, even.
Start by building smoky flavor—charred smoky, not barbecue smoky. Then impart sweetness and body; I use starchy-sweet ripe plantain for that. Savory notes come from the turkey itself, richness from nearly charred pecans. The liquid-to-stuff ratio is important. You’re not looking for something pasty, but a smooth, just-viscous-enough gravy of the gods. Smoky. Sweet. A little spicy. Plenty savory. Toasty. Mad delicious.
Keith’s Recipe Breakdown
(click the image below to enlarge)
Shred meat and return to sauce for ease of serving, or place drumsticks on a platter as in the photo above. Serve over rice or with corn tortillas. To prepare the dish stovetop, simmer in a Dutch oven 4 hours or until meat pulls away from the bones.
Follow These Steps:
1. Combine orange juice, ¼ cup lime juice, and turkey; refrigerate 30 minutes. Remove turkey from marinade; discard marinade. Pat turkey dry.
2. While turkey marinates, heat a large skillet over medium-high heat. Add chiles; toast 2 to 3 minutes or until lightly charred. Cool slightly. Remove and discard stems; keep seeds.
3. Bring stock to a simmer in a large saucepan over medium heat. Add plantain, chiles, and pecans; simmer 20 minutes or until chiles are very soft.
4. Reduce heat to low. Add chocolate, stirring to prevent scorching. Add oregano, salt, and cumin; simmer 10 minutes.
5. Pour sauce into a blender. Remove center piece of blender lid (to allow steam to escape); secure lid on blender. Place a towel over opening in lid. Blend until smooth.
6. Heat skillet over medium-high heat. Coat pan with cooking spray. Add turkey; cook 10 minutes, browning on all sides.
7. Scatter celery, garlic, and onion in a 6-quart slow cooker. Top with turkey and sauce; cover and cook on LOW for 5 hours or until meat is very tender.
8. Remove turkey. Shred meat; discard bones and skin. Stir meat, remaining lime juice, and sugar, if desired, into sauce. Top with cilantro and radishes.
We tried the conveniently packaged Modern Table Meals in our Test Kitchen and we really loved their simple instructions and their unique flavors. It can be hard to prepare a quick meal that is healthy and filling at the same time. We tried a couple of their blends and found them to be tasty and an easy way to get dinner on the table.
Probably the best part about these is they can easily be bulked up with fresh ingredients. Add chopped asparagus to the cooking liquid a couple minutes before the pasta is tender. Switch out the water in the sauce for chicken stock or a vegetable stock. Have left over snap peas in the fridge? Just slice them up and stir them in to make the most of leftover ingredients.
When a semi-shy, 10 year old rocking (and I do mean rocking) leopard print cowgirl boots hands you a vibrant and colorful plate of food, it’s hard not to feel encouraged, and thankful. This is a powerful reflection of a food climate shifting.
Last weekend, I had the pleasure of attending Greenville, South Carolina’s 10th annual Euphoria festival. The weekend is a multifaceted celebration of building community through food, appreciating and protecting the integrity of ingredients, and pushing creative bounds in the culinary arts. Spanning Thursday through Sunday, the event features local and national talent providing prolific cooking demonstrations, tastings, wine seminars, live musical performances, and elaborate dinners. Among this year’s participating attendees were Michelin Star chefs Curtis Duffy of Grace in Chicago, David Kinch of Manresa in Los Gatos, and Sean Gray of NYC’s Momofuku Ko.
After preparing a show-stopper, 7-course dinner–unloading dishes like Scallops with Romaine Marmalade, White Poppy Juice, & Nasturtium, Confit of Sun Jewel Melon & Lettuces with Green Curry, and Rack of Lamb with Roasted Kale & Lacto Fermented Huckleberry Juice–at the scenic Hotel Domestique on Saturday evening, these acclaimed masters of their craft traded their exec toques to serve as sous chefs for talented budding cooks the following morning at Euphoria’s first ever Healthy Lunchtime Throwdown.
Sunday’s cook-off was the culmination of a recipe contest across Greenville County School schools during which students, ages 8 to 12, were prompted to submit their own healthy lunch recipes. Four students were selected as finalists to go head-to-head live, on stage for the crowds of Euphoria with Duffy, Kinch, and Gray at their command. And let me tell you–y’all, this was an impressive showing.
I was honored to represent Cooking Light on the judging panel alongside award-winning journalist and creator of the Healthy Lunchtime Challenge and Kids’ “State Dinner,”Tanya Steel, 2 Greenville-based past winners of the Healthy Lunchtime Challenge, and Sally Wills, Executive Director of LiveWell Greenville. I think I can speak for the entire panel when I say that the kid competitors’ imagination, finesse, and frankly, their poise under pressure was nothing short of wow-worthy.
Carly (age 10) delivered a vibrant vegan hummus wrap that was not only delicious, but very thoughtfully constructed with a great balance of protein, fresh veggies, and whole grain. It’s the kind of lunch we all need for powering through especially lengthy afternoons.
Cannon (age 11) whipped up an egg white omelet with speed and tact. Very honestly, it was one of the more flavorful and texturally delightful egg white omelets I’ve ever had. Filled with spinach, turkey, and low-fat cheddar, this dish, titled “Popeye’s Omelet,” is a rich protein bomb that is totally tasty, yet approachable.
Fionna (age 10) crafted a pasta e fagioli with such an impressive depth of flavor. It was fresh, it was saucy, it was wholly comforting. I loved the defined, but delicate, celery presence. Overall–a traditional choice well executed.
But ultimately, Sarah (age 10) of self-proclaimed “Team Cooking Kittens” ( I think she’s my spirit animal) claimed victory with her Rainbow Creole. Sara demonstrated numerous pro-qualities with her plate: the dish was beyond fresh with bright vegetables cooked to perfection so as to emphasize their inherent flavor and crisp texture, she created distinguished and delicious flavor layers, she incorporated just the right amount of heat in the flavor profile, she deployed coconut oil as her cooking fat (very trendy), she served her dish with a side fruit salad just to balance it out, and like I said–her boots and her earnest energy we’re absolutely awesome.
Real talk, the energy and passion for creating wholesome meals that was displayed in the Healthy Lunchtime Throwdown competition–and the energy and passion that surrounded the entire weekend, for that matter–was an inspiration. I can’t imagine a better way to secure a better food future than teaching the wee ones the value of food, the work that goes into growing and preparing it, and encouraging the creativity and joy that goes into making a meal for loved ones.
Watch an interview with this year’s winner of Greenville’s Healthy Lunchtime Throwdown, Sarah Walker. Her recipe for Rainbow Creole will be incorporated into all of the cafeteria menus throughout Greenville County.
Sweet, glorious Nutella hit the snacking scene a few years back and minds everywhere were blown. As a chocolatey-hazelnut spread, this jar became a pantry staple. Hearts break instantly as soon as you start to see the bottom of that Nutella jar. It’s just not right. But worry not, my peeps. I’ve devised a way to enjoy every last scoop of that delectable spread.
Nutella Hot Chocolate Heat a mug of hot water in the microwave and proceed to pour the hot water into your almost empty Nutella jar. Shake, shake, shake. And you’ve got yourself a steaming mug of hot chocolate.
Photo: Two Spoons
Nutella Ice Cream Sundae A handful of banana slices on the bottom of the jar covered with a few scoops of vanilla ice cream and you’ve got a beautiful sundae. Bonus points if you add strawberries and whipped cream.
Nutella Overnight Oats Instead of making your overnight oats in a mason jar, try it in your almost empty Nutella jar. The oats will soak up some of that chocolately goodness and you won’t regret it. Add your favorite fruits on top in the morning and your coworkers are sure to have breakfast envy.
Sometimes a sweet after-dinner treat is just what you need. It might be two sweet macarons or a mini fruit-and-cheese platter that you’re hankering for, or maybe it’s a scoop of ice cream or a few salty, crunchy potato chips. No matter your fancy, limitations are key when indulging in a late-night snack. Putting a calorie cap on treating yourself is the best way to go about it, and over the next few days, I’ll be sharing some of my favorite sweet treats under 100 calories.
5 Dark Chocolate Crisps (92 calories)
*5 Dark Chocolate Crisps, Trader Joe’s (220 calories per 12 pieces, 5 pieces = 92 calories)
Bright shoes, an eager pup and five more reasons why I get moving every day.
Chilly autumn air, leaves drifting to the ground, and a slight breeze against my skin is my definition of pure bliss (while I’m running). To put it simply, I love to run.
There are different types of runners in this world: those who run for exercise, those who run to race, those who run for therapy, and those who don’t run at all. As a daughter of a professional tennis player-turned marathon runner-turned world-class cyclist, you would think that I would be a “natural” athlete who doesn’t have to work to be good at something, but that really isn’t the case. In fact, I was actually never that good at sports. Instead of going the traditional sports route, I became obsessed with tutus and pointe shoes instead.
While ballet, modern and jazz dance are incredibly physical, dance offers an entirely different form of cardio than running, which I didn’t realize until I began to explore different forms of exercise. I’ll never forget my first attempt at three miles: It was a race. I was nine. My lips turned white. I finished. Needless to say, it was the hardest experience of my life. So how in the world did a ballet dancer turn into an avid runner?
It didn’t happen overnight (that’s for sure), but with a little hard work, determination, and motivation, I started to enjoy it. After completing 1-mile runs all the way up to 13.1-mile runs, it still takes effort, but the five reasons listed below are what keep me hitting the pavement time and time again.
1. I do my best thinking on my feet.Whether it’s a work idea, some sort of self-realization, or solving the world, this time is the best time for me to get creative and think deeper.
2. It’s like a therapy session.While I do a lot of thinking, I also clear a lot of junk out of my brain. If I run in the morning, I clear out my anxieties, or in the evening, I work out the day’s frustrations. This time for me is so important. I clear my brain, while getting a great workout in.
3. It keeps my weight in check.While I do other forms of exercise as well, such a cross-training and yoga, running is a great way to consistently keep my weight at a healthy place
4. It gives me energy.Other than distance running outside, I LOVE to do variations of sprint-interval training on the treadmill such as running 2 miles of 1-minute sprints followed by a 2-minute jog. Though it sounds draining, which it is, this workout actually gives me a great amount of energy when I’m done that either perks me up after a long day at work or gives me the boost I need to take on the day in the mornings.
5. I get a runner’s high.If you’ve never experienced one, you probably think all of the runners out there who talk about this are crazy. I used to think so, too.Boy, was I wrong!This is real and amazing. Sometimes after a great run, I have this huge amount of joy that takes over me or gives me this insane amount of energy that’s about to burst out. It’s kind of amazing. I honestly think running makes me a much more enjoyable person to be around, but that’s just me.
If I haven’t convinced you to start running yet and you still think it will never be “your thing,” I highly suggest you quit doubting yourself and give it a try. You might just trick yourself into actually loving the one thing you used to hate.
By Alexandra Sifferlin
Double thumbs up for berries and green leafy veggies
Rule number one: everyone should eat fruit and vegetables, period. Most Americans do not eat enough of them in the first place. But when it comes to weight loss specifically, researchers found that eating more fruit and non-starchy vegetables (like broccoli) gave adults an edge when it comes to keeping off the pounds.
Vegetables and fruit have different levels of fiber and glycemic load—a measure of how the carbohydrates in different foods affect any one person’s blood sugar. Foods that are high in fiber are known to make people feel fuller, and foods with a low glycemic load produce fewer blood sugar spikes and possibly fewer hunger pangs later on. But researchers remained uncertain whether such foods differ in their effect on weight compared to other types of fruits and vegetables, like starchy corn, potatoes and peas.
In a new study, published in the journal PLOS Medicine, investigators studied diet habits and weight changes in 133,468 men and women for up to 24 years. The researchers found that eating more fruit and several vegetables was linked to weight loss over a given four year period. In addition, eating high-fiber, low-glycemic load foods—like Brussels sprouts and broccoli—was associated with greater loss of weight compared to foods with a higher glycemic index that were lower in fiber, like carrots. The researchers noted weight gain among people who increased their consumption of starchy vegetables like potatoes. Eating more fruit was associated with more weight loss than eating more vegetables.
“The benefits of increased consumption were greater for fruits than for vegetables and strongest for berries, apples/pears, tofu/soy, cauliflower, and cruciferous and green leafy vegetables,” the study authors wrote.
Self-reported studies have limitations since people may not always give accurate answers. The study authors also noted that the population of people in their sample group was not especially varied—largely white and educated.
Still, the authors argue that the study can help provide food-specific guidance for obesity prevention, and insight into why some strategies work. For example, they speculate that the positive effect of fruit and vegetable consumption on weight could, as suspected, be at least partly due to the people feeling fuller, and thus eating fewer calories.
For all American adults, nutritionists recommend eating 1.5 to 2 cups of fruit and 2.5 to 3 cups of vegetables (depending on age) per day.
