Minty Chocolate Trail Mix "cookies"

 Dark chocolate packs a great heart-healthy punch and is a great cure for a sweet craving. Although it may taste bitter to many, up to 1.5 ounces of dark chocolate a day (> 60% cacao) can be a great addition to a heart healthy diet.

Whether it is due to the nutrient compound found in chocolate or just the way it makes most people feel inside after taking one bite, chocolate alone has been shown to help improve cardiovascular health (lowering LDL cholesterol and blood pressure), reduce inflammation, control appetite (ex. overeating/excessive snacking), increase insulin sensitivity, reduce blood clot risk by improving blood flow and improve stress and mood. 

Now that's a great list of reasons for you to enjoy dark chocolate! 

Here are a few ways to get creative with chocolate:

*Add 1 tbsp cacao powder to smoothie, oatmeal or pancake/waffle combinations

*Enjoy an individually wrapped or piece of dark chocolate within 30 min after finishing a meal, combined with a few lightly salted nuts (most portions are ~.37-1.5 ounces). 

*Enjoy up to an ounce of dark chocolate with an orange for a snack in the afternoon

*Add a little shaved chocolate to your coffee instead of creamers, sugar sweeteners or whipped cream (you can still splash with milk)

*Add a piece of dark chocolate to stews/chili for a little extra hint of flavor

Remember that dark chocolate does have calories and fat but if you make room for it in your diet, rather than trying to give it up, you may end up having less cravings later in the day (and reducing the risk for overeating) because you feel more satisfied after a meal.
Being satisfied is not just about calories, carbs, protein and fat but also keeping your taste buds happy. 

Karel and I always have a bar of dark chocolate in our refrigerator - always. It is a staple daily food in our diet and a necessary part in us having a healthy relationship with food. 

Minty Chocolate Trail Mix "cookies"

Ingredients:

2 cups (1 bag) semisweet chocolate chips

1 x 6 ounce bag trail mix of your liking (or make your own trail mix, ex. cashews, peanuts, pistachios, almonds, walnuts, raisins, sunflower seeds, pumpkin seeds) - lightly chop nuts (or smash with mallet on cutting board, in large baggy to break up into small pieces)

5 Andes Mints (chopped)

Pinch of powder ginger
Salt

3-4 tbsp Unsweetened coconut shreds (optional)
6-8 large pretzels (chopped/broken) (optional)

Parchment paper

Large cookie sheet (be sure there is room in the refrigerator for this to cool for 2 hours)

-For those who don't like to follow ingredient steps, melt chocolate and then combine all ingredients. Spoon onto parchment paper as cookies on cookie sheet and then put into the freezer for 2+ hours.

Steps (for recipe followers)

1. Spray a non stick cookie sheet (large) with cooking spray and then line with parchment paper. 

2. Melt chocolate in a medium-large stainless steel bowl placed over simmering water in a pot (about half pot filled - or melt in microwave in short 30 sec intervals to allow for stirring). 

3. Use heat resistance spatula to stir chocolate together (you may need a towel to hold the stainless steel bowl for it will get hot if touching the pot of water). 

4. As you are stirring the chocolate, add in 5 chopped Andes Mints - you could also use peppermint extract or a candy cane.

5. When chocolate mix is smooth, add the nuts and a pinch (no more than 1/2 tsp) of ginger.
If using pretzels, also add pretzels at this time. Stir until combined.
6. Spread chocolate and nut mix on paper as individual "cookies". 

7. After chocolate cookies are on the paper, sprinkle with a little coconut and a pinch of coarse salt on top. Lightly press down with clean fingers (or fork) so coconut and salt sticks. 

8. Refrigerate for 2+ hours. 

9. Place a small portion into individual baggies and keep refrigerated (or in freezer) for a delicious snack, once a day or keep in a container if using for a (holiday) party. 

(This also makes a delicious holiday gift or dessert at a party - keep refrigerated as long as possible or place plate of chocolate "cookies" over ice to keep cool)

Thanksgiving creations

I hope everyone had a wonderful day of giving thanks and the rest of 2013 brings happiness, love, more memories, movement with your awesome body and lots of yummy eats.

For everyone who was worried about Campy after Karel shared some pictures on Facebook, from Campy's vet appointment on Wednesday, Campy is doing great. Thank you for your kind words for our furry child!

Campy has an on/off ear issue inside his left ear and I really like my mom's vet, Dr. Griffin, who Campy saw in September for his ear. Campy's ear has been much better after Dr. Griffin treated him a few months ago, so we decided to get another check-up since Campy still gets a bit sensitive with his ear.

Sadly, Campy had to get a little sedation for his treatment because Dr. Griffin had to get deep inside his ear. Campy was not his normal self that evening but not to worry.....

After a good night of rest, he was back to his opinionated, loving, active self. 

 

 I wanted to share a few creations that I enjoyed for my 21st (or 20th - hard to remember) vegetarian Thanksgiving. I have so much to be thankful for that it is no problem for me to enjoy a delicious Marni-friendly meal around my non-vegetarian family (and Karel) as we aren't spending our meal discussing good or bad foods but instead, sharing memories and of course, doing a lot of yumming. 

Here are a few creations, along with the normal staples of mashed potatoes, steamed veggies, sweet potatoes and stuffing (made out of the bird for me to enjoy with everyone else).

Tempeh celery salad

 2-3 stalks celery (chopped)
1 packaged tempeh (cooked in a little olive oil on medium heat until golden brown)
Chopped onion (about 1/4 cup)
A few spoonfuls greek yogurt (to taste)
Parsley (2-3 tbsp - to taste)
Pinch of salt and pepper (to taste)
1-3 tbsp of lemon juice (to taste)
optional: chopped pickles

1. Mix together and refrigerate for 1 hour.
2. Serve cold.

Cranberry apple cobbler

 

 (I recommend to use a large casserole dish and not a 9" pie dish - I took this pic before the topping started oozing over so I switched dishes - oops!)

Filling:
3 Granny smith apples and 2 pink lady apples (peeled and chopped)
1/2 bag cranberries
1/4 cup brown sugar
1/2 tsp cinnamon
1/8 tsp ground nutmeg
2 tsp cornstarch
juice of 1 lemon
pinch of salt

Topping:
3/4 cup milk
1 cup all-purpose flour

1/4 cup white sugar
2 tsp baking soda
pinch of salt

2 tbsp butter (I used Olivio butter)

1. Preheat oven to 350 degrees F.
2. In a large bowl, toss together filling ingredients.
3. In a separate bowl, whisk topping ingredients.
4. Spread butter on bottom of casserole dish. 

5. Fill with fruit mixture.
6. Pour topping over fruit filling.
7. Bake for 1 hour or until juices are bubbling or cobbler is golden.

Orange cranberry sauce

 4-5 oranges (or 2/3 cup orange juice)
1 bag cranberries (12-ounce bag)
1/2 cup brown sugar
1/8 tsp ground cloves

pinch of salt 

1. Using a sharp knife, remove peels from oranges and squeeze juice into measuring cup to make 2/3 cup orange juice.
2. Combine the juice, cranberries, brown sugar, cloves and pinch of salt in saucepan. 

3. Bring to a boil and reduce heat to low and stir occasionally until thickened around 10-15 minutes.
4. Serve warm, room temperature or cold (a great "jam" for bread)

(adapted from Eatingwell  magazine - December 2013 issue)

 

The final masterpiece! Happy tummy!

 And Campy was wide-awake to enjoy his own Thanksgiving plate. What a lucky doggy!!

 The best part of having a vegetarian mommy - lots of leftovers for Campy.

Guess what day it is tomorrow????

Small business Saturday!!


We would like to thank everyone who has already placed an order for a custom Trimarni kit - which includes tri top, tri shorts, cycling shorts and/or cycling jersey (purchased together or separately) as well as ordering a Trimarni t-shirt.

Our Trimarni store is only opened for 1 more week so if you are interested in sporting and supporting Trimarni in 2014, check out our store with our NEW design and colors for 2014 (designed by Karel).

Order here: Trimarni Store

Thank you for supporting small businesses!! 

3 Holiday creations - hummus, barley mint apple salad and fruit pizza

My favorite part about the holiday season is being around family. But like any holiday, memories are typically being created when food is involved. And when it comes to the holiday season, I couldn't believe more in my saying that "if you eat well most of the time you don't have to worry about the rest of the time." 

I will never diet, fast, cleanse or detox before during or after the holiday.... or anytime of the year. EVER.

Despite enjoying occasional treats and eats, the same relationship with food and my body alongside the same tips and tools are carried with me during the holiday meals. I'm not alone in this, for both Karel and I love traditional foods around the holiday and neither one of us want to be served anything sugar-free, fat-free or anything that has some restricted word in front of it. Don't tell me what I am not eating - tell me what I get to enjoy. We do not leave our meals feeling stuffed, horrible or miserable but instead, we smile because we enjoyed a fabulous meal (and dessert) with our family and feel thanks that we get to reflect on another year of crossing finishing lines and being in great health. We also think about those who may not be in good health and wish that they could share these special moments with us. 

Despite the large portions and higher calorie/fat/sugar meals that people are served, there really isn't a lot that we should stress about with holiday eats. If anything, the BEST thing I see coming from holiday eating is holiday cooking....which typically involves REAL FOOD!

Unless you are microwaving a frozen turkey dinner or buying store-bought pumpkin pie, I'd imagine that most people out there would enjoy grandma's cobbler or your family members secret gravy for the turkey.

Oh - and Campy loves the holiday's as well.....especially when anyone "accidentally" drops something.

                               

Lucky Campy - he gets his own Thanksgiving plate....

Too much Turkey?

So despite a few holiday-themed chemical concoctions...

And delicious looking, yet "a thanksgiving meal in disguise" drinks and eats...

Starbuck's Venti 2% Peppermint White Chocolate Mocha
660 calories
22 g fat (14 g saturated fat)
95 g sugar

I'm all for the holiday eats and being super creative in the kitchen.

I have a few recipes that I created yesterday for two holiday edition of my normal  HeartWise (for men and women) class that I teach at Baptist Medical Center Beaches as a clinical Registered Dietitian. It's important to me that although I am speaking to a room of heart attack victims and individuals who are at risk for cardiovascular disease that they do not leave the room feeling overwhelmed or restricted with their food but instead inspired that they have a new way of living life - yes - for many it's a new lifestyle and way of thinking about food but it isn't until you have to make time for illness that you are reminded of how important it is to take care of your health. Prevention is cheaper than medicine.... and it tastes/feels better too :)

The creations were well-received so I thought I'd add a little inspiration to your holiday menu (or daily eats).....enjoy!

Lemon Garlic Hummus

2 heads garlic

2 tbsp extra virgin olive oil

1 can chickpeas (drained and rinsed)

3 tbsp lemon juice

2 tbsp tahini 

1. Combine all ingredients in a food processor and puree until smooth (or to the consistency of your liking).
(very garlicky! If you'd like a little less garlic, use 1 head of garlic)

Makes ~1.5 cups

APPETIZER SPREAD
 CARROTS, SNAP PEAS, BROCCOLI, CAULIFLOWER, WASA WHOLE GRAIN CRACKERS

Barley salad with apples and mint

½ cup orange juice
1 ½ tbsp. apple cider vinegar
3 tbsp chopped fresh mint leaves
2 cups barley
2 tsp grated orange zest
1 large green apple - chopped
1 large red apple - chopped

1. Cook barley according to package.
2. Combine orange juice, vinegar, orange zest and mint leaves in a bowl and combine.
3. Add barley and apples dressing and stir until coated.
4. Refrigerate for 1 hour before serving. 

Fruit pizza

1 sugar cookie dough

Whipped cream cheese

Fruit of your choice (seasonal)

1. Press cookie on nonstick large pan (sprayed with nonstick spray) until ½ inch thick. 

2. In 350 degree oven, bake for 10-12 minutes. Let cool. 

3. Spread a light layer of cream cheese on cookie and top with fresh fruit. Refrigerate before serving. 

WHOLE NUTS and DARK CHOCOLATE