Posts Tagged ‘recipe’

ON DIET…WILL PARTY

Posted on: January 2nd, 2012 by Emma Fogt No Comments

So the holiday parties are over and it’s 2012! A New Year a New You right? If part of your plans are to keep on partying but stay within your “new you” health goals- let’s keep it simple and light.
Here are four secrets to simple, healthy and successful appetizers for your next party.

If you are hosting a party:
1. Have a few starring appetizer items and make the rest super simple.

2. Making the appetizers ahead of time is what makes the day of the party fun- even having pre-sliced or chopped ingredients ready to assemble is key to feeling less stressed and overwhelmed the day of the party.

3. Mix and match color combinations, flavors, textures and the temperatures of appetizers. Vary these up. Have only 1 or 2 warm appetizers and make the rest cold so you are not hanging around the stove all evening.

4. Plan how guests will eat the appetizers and be prepared. Do you need plates and forks? Small shot glasses? Chinese spoons? Toothpicks and napkins? Presenting the appetizer is just as important. Decorate appetizer plates with curly parsley, fresh herbs, edible flowers or doilies.

If you would like to bring an appetizer
Here are 12 simple appetizer combination ideas –my favorite- assemble and serve…

Smoked salmon with dill mustard wrapped around cucumber and sealed with a toothpick

Smoked Salmon on top of cream cheese and crackers sprinkled with capers

Cooked Shrimp threaded on a mini skewer with a spicy mayo dip

Turkey slices wrapped around asparagus

Ham spread with honey mustard and wrapped around a bread stick

Beef rolled around scallion and horseradish cream

Half a fresh fig holding a dollop of goat cheese glazed with honey

A cube of melon, threaded with a mint leaf, a bit of proscuitto and splashed with white balsamic vinegar

A beautiful platter of hard and soft cheeses prepared with crackers and grapes

Squares of Tomato pie

Mini mozzarella balls seasoned and threaded on a toothpick with a ½ baby tomato and basil

Stuffed celery bites with blue cheese spread sprinkled with chopped walnuts

A plate of olives, red stuffed peppers, mozzarella and grape leaves in rows.

CHEERS, To Your Health!

Cranberries- a Powerhouse of Nutrition for Women

Posted on: November 16th, 2011 by Emma Fogt No Comments

Cranberry Marketing Committee Logo

The Cranberry Marketing Committee

http://www.uscranberries.com/health/antioxidants.html

As a child, I spent my summers and week ends on the edge of Cape Cod in Cranberry Country. Seeing cranberries in stores today reminds me of those crisp fall days when the bright blue skies contrasted brilliantly against the square crimson red carpets of floating cranberries.

Cranberries known as Vaccinium Macrocarpon are a versatile power berry native to North America and are especially powerful for women. Only 2 percent of cranberries are placed in polybags for sale the rest are used to make juice and powder.

Dr. Amy Howe an expert in cranberry and blueberry research, spoke recently for the Cranberry Marketing Institute. Her message included the fact that
cranberries are in the category of functional foods due to their health promoting properties. Not only are cranberries important for urinary tract health but also for cardiovascular health-in one study seen to increase good cholesterol (HDL) by up to 8%. Cranberries also have anti-inflammatory benefits.

Dr. Howe explained that cranberries help protect against urinary tract infections as they act at the “bacteriostatic” level not allowing e-coli bacteria to stick to the walls of the bladder and ureter (the tube that takes urine from the kidneys to the bladder). Cranberries even help with gut health acting as a probiotic and have been shown to reverse periodontal disease in studies.

So enjoy your cranberry sauce this Thanksgiving and make sure to drink 8-10 ounces of cranberry juice daily to capture the health benefits. Here is the cranberry sauce recipe straight from my childhood- a tradition I share with my family today in Pennsylvania especially as it reminds me of home.

INGREDIENTS:
2 (3 inch) cinnamon sticks
4 whole cloves
4 cups fresh cranberries
1/2 cup orange juice
2 Gala apples, peeled, cored and diced
2 Bosc pears, peeled, cored and diced
1/2 cup white sugar
1/2 cup brown sugar
DIRECTIONS:
1. Place the cinnamon sticks and cloves onto the center of a 8 inch square piece of cheesecloth. Gather together the edges of the cheesecloth, and tie with kitchen twine to secure. Place the sachet into a large saucepan along with the cranberries and orange juice. Bring to a boil over high heat, and cook about 10 minutes.
2. Stir in the white sugar, and brown sugar. Return to a boil, then reduce heat to medium-low, and simmer about 25 minutes, then add the apples and pears- I like to add these last as I like them crunchy. Remove and discard the spice sachet. Scrape the sauce into a bowl, cover, and refrigerate overnight. Serve cold.

Caprese Salad

Posted on: August 10th, 2011 by Emma Fogt No Comments

caprese salad

caprese salad


By Grace Dickinson, Temple University

Ever wonder why store-bought tomatoes resemble bland cardboard, while homegrown or market-purchased tomatoes have a taste fit for a Mediterranean prince? Nothing compares to the flavor that comes from a vine-ripened tomato, and there are various reasons for this.

For one, commercial growers breed tomatoes fit for durability. This means that often their goal is not to yield the tastiest tomatoes, but rather ones that scarcely bruise. Additionally, those growers aren’t waiting for the tomatoes to turn perfectly, sun-kissed red on the vine like a home grower would. Instead, they pick their tomatoes rather unripe at a point where the tomato is not nearly the cherry color you’d desire on your plate. This is done for shipping reasons, allowing time for the tomatoes to ripen during the transportation process while minimizing blemishes. However, as a result, the sweetness and intense flavor that characterize a tomato is lost, leaving you with what some would claim is an entirely different fruit.

Luckily, it’s currently tomato season, so finding a true, vine-ripened tomato shouldn’t be too difficult. Once you’ve got yourself a few of those, little else needs to be done in order to turn the fruit into a plate full of antioxidant deliciousness. Caprese salads are a classic way to plate up the red rounds, requiring just a handful of ingredients to make.

A touch of olive oil draws out the sweetness of the fruit, while basil freshens the whole dish up. Additionally, the olive oil acts to help your body more easily absorb the abundance of antioxidants naturally found in tomatoes. Studies have proven that carotenoids, the antioxidant responsible for giving tomatoes their signature color, are best absorbed when paired with a fat, such as olive oil.

Finally, mozzarella is added for a touch of richness that won’t draw away from the fresh flavor. If you have a thick balsamic reduction on hand, go ahead and drizzle it on. This, alongside the olive oil, will continue to play up the sweetness of the tomatoes.

Caprese Salad
(Serves 4)

-2 large, ripe tomatoes
-8 oz. mozzarella cheese, in ball form
-12-18 fresh basil leaves
-Extra virgin olive oil, for drizzling
-Fresh ground salt and pepper, to taste
-Balsamic reduction (optional)

Cut tomatoes and mozzarella into ¼-inch thick slices. Lay tomatoes on a serving platter. Drizzle with olive oil. Layer with mozzarella and add a basil leaf on top. Sprinkle with salt and pepper. If using, lightly drizzle with balsamic reduction.

New Study Shows 5 foods combat weight gain over time

Posted on: August 3rd, 2011 by Emma Fogt 1 Comment

by Grace Dickinson and Emma Fogt

A 20 year study recently published in the New England Journal of Medicine looked at weight gain over time in 120,877 women. Certain foods were associated with avoiding weight gain over time -those being vegetables, whole grains, fruit , nuts and yogurt (NEngJMed 2011;364:2392-404).

The best way to start off the day? How about kicking off the morning with the protein from the yogurt, plus all the vitamins and nutrients from the fruit, combine with fiber-filled granola to create a complete breakfast that is sure to satisfy your taste buds. And when you whip up your own granola, like in the recipe below, you can ensure your day isn’t off to a sugar-laden start.Layer with fresh summer berries for an added fruit serving and natural sweetness.

Make the granola ahead of time so you can whip this breakfast up in a flash, leaving plenty of time for you to get started on any other patriotic dishes/activities you might have in mind.

Homemade Granola
(Makes about 7 cups)

Dry:
-3 cups oats
-1 1/3 cup wheat germ
-2/3 cup almonds, roughly chopped
-1/2 cup walnuts, roughly chopped
-1/2 cup raw pumpkin seeds
-1/4 cup raw sunflower seeds
-3/4 tsp. cinnamon
-1/8 tsp. nutmeg
-1/4 tsp. salt
-1/2 cup raisins
Liquid:
-1/3 cup safflower oil or coconut oil*, plus more for greasing
-1/2 cup maple syrup
Preheat oven 300F. In a large bowl, combine dry ingredients together, excluding the raisins. Stir in liquid ingredients, and mix until thoroughly incorporated.
Grease an extra large baking sheet. Spread oats mixture in thin layer across baking sheet. Bake 40-50 minutes, stirring every ten minutes.
Remove from oven. Stir in raisins. Let sit until cool. Store in a tightly covered jar.

Homemade Granola
(Makes about 7 cups)

Dry:
-3 cups oats
-1 1/3 cup wheat germ
-2/3 cup almonds, roughly chopped
-1/2 cup walnuts, roughly chopped
-1/2 cup raw pumpkin seeds
-1/4 cup raw sunflower seeds
-3/4 tsp. cinnamon
-1/8 tsp. nutmeg
-1/4 tsp. salt
-1/2 cup raisins

Liquid:
-1/3 cup safflower oil or coconut oil, plus more for greasing
-1/2 cup maple syrup

Preheat oven 300F. In a large bowl, combine dry ingredients together, excluding the raisins. Stir in liquid ingredients, and mix until thoroughly incorporated.

Grease an extra large baking sheet. Spread oats mixture in thin layer across baking sheet. Bake 40-50 minutes, stirring every ten minutes.

Remove from oven. Stir in raisins. Let sit until cool. Store in a tightly covered jar.

National Watermelon Day

Posted on: August 3rd, 2011 by Emma Fogt No Comments

By Grace Dickinson, Temple University

To me, nothing speaks more of summer than watermelon. I still have very vivid memories of waking up as a kid, walking out into the hot summer’s heat, and devouring a huge slice of watermelon for breakfast. Juice would always be spilling down my face and drenching my hands in pure stickiness. It’s no wonder my mom sent me outside to eat my breakfast. At this age, I had not a care in the world, something my pink-stained pajama shirt usually reflected.

To this day, whenever I eat watermelon, I’m still swarmed with memories of summer mornings where I had not a thing to do but eat the fleshy fruit. Watermelon remains for me the emblem of summer. It’s the perfect refresher for anytime of day, and having a slice allows me to be a kid again.

However, as an adult, I know it’s also a smart snack. Watermelon is around 90% water, making it an obvious light choice in comparison to many other calorie-dense snacks. One cup contains just under 50 calories. Eat 200-300 calories worth of watermelon, and you’re sure to not only fill up your stomach (and bladder), but you’ll also put nearly a full day’s worth of vitamins A & C into your body.

This Wednesday, August 3rd, marks National Watermelon Day, and you’ll be sure to find me eating some. My favorite way to chow down on watermelon is straight from the rind, although tossing a few cubes into a leafy salad comes in at a close second. For a real refreshing treat, I’ll whip up some of the juice found in the recipe below. I prefer to eat my watermelon at room temperature, so this is a great way to use up any leftovers. A cold glass of watermelon juice is sure to help you fight the summer’s heat.

Watermelon Juice with a Splash of Mint
(Serves 3-4 people)

Ingredients:

-1/2 a medium sized watermelon
-1 or 2 tablespoons of honey (to taste)
-10-15 leaves of mint
-3/4 of a lime
-7 ice cubes

Combine all ingredients in a blender. Blend until smooth. Pour over ice, sip, relax.

Quinoa: Portable Party Food for Summertime Entertaining

Posted on: July 5th, 2011 by Emma Fogt No Comments

Red Quinoa Summer Salad

Red Quinoa Summer Salad

Headed to a picnic or outdoor grill? Here is an easy and portable recipe which is not only nutritious and colorful but gets rave reviews. Red Quinoa Summer Salad is a blend of crunchy fresh vegetables and chewy quinoa. Add fresh and zesty lime dressing and jalapenos for a slight kick in flavor. Red quinoa contains a high amount of protein and all 22 essential amino acids and this power house grain is now available in most supermarkets. If you cannot find red quinoa- no big deal look for white which may be easier to find and just as nutritious.

Quinoa is so easy to make as it can be made a day ahead and takes no time at all. For six servings place 3 cups of quinoa into a pan with 6 cups of water . Bring the water and quinoa to a boil. Once the quinoa boils turn down the heat to let it simmer for 10 more minutes. After this, turn off the stove and let the quinoa absorb all it’s water for another 5 minutes . Once cooked the quinoa should be chewy- not mushy and you can fluff it with a fork , cool and mix in the additions.

Additions can be seasonal and fresh from the farmers market. I used 4 ears of fresh corn, 1 red pepper, 8 radishes, 2 halapinos (from a jar), a small bunch of flat leaf parsley,1 small red onion, 3 stalks of celery and 1.5C of edamame (defrosted from freezer). Additions are endless by the way..tomato, cilantro, feta, snap peas, peas, olives…anything goes.

We all know that getting the ingredients is one thing but actually prepping them is a whole other story. What made this recipe go quickly was the addition of The Vegetable Chop and Measure. Without sounding like an info-mercial- this veggie chopper made getting the onion, pepper, jalapeno’s, and radishes into perfectly chopped little cubes effortless- and so professional looking. Pop- close the lid on those veggies and voila- what would have taken 20 minutes to chop let alone get into perfectly cubed pieces took less than 5 minutes.

Williams- Sonoma has an instructional video on The Vegetable Chop and Measure- a new groovy gadget must have.

http://www.williams-sonoma.com/products/vegetable-chop-and-measure/?pkey=cmandolines-slicers

Chopping Veggies is so easy

Chopping veggies is so easy


* Featured Groovin Gadget: The Vegetable Chop & Measure ($18.99 at Williams-Sonoma)

RECIPE:
Super Powerful Red Quinoa Summer Salad:
Serves 6-8 people. Hot, warm or cold.

Lightly Toss to Combine the following Ingredients
3 cups red or white quinoa, cooked according to package directions
4 cooked corn kernels cut from the cobb (about 2 cups).
* 2 red bell peppers, stemmed, seeded, and- chopped
* 1 small red onion- chopped
1 small bunch of parsley- finely chopped with a knife ( approx. 1/2C)
1C edamame (defrosted)
* 2 jalapeno peppers (jarred optional)- chopped
3 stalks of celery sliced
* 6 red radishes- chopped

Tossed Red Quinoa Summer Salad with Lime Dressing

Tossed Red Quinoa Summer Salad with Lime Dressing

And Add the Zesty Lime Dressing…
Whisk together:
1/2 C Extra Virgin Olive Oil
2 Cloves minced fresh garlic
3 Tbsp Lime Juice
Salt and Pepper to taste.

Brown Bread with Radishes

Posted on: May 26th, 2011 by Emma Fogt No Comments

written by Grace Dickinson- Temple University

Easy to make Brown Bread

A few posts back when speaking about spring veggies, we mentioned the idea of layering thinly sliced radishes atop brown bread. Here, you’ll find an easy recipe to create this idea entirely from scratch.

Brown bread falls under the category of no-yeast, quick-breads, making it one of the few loaves that can be on your plate in less than two hours. Just ten quick kneading actions, and that’s all it takes to bring this loaf together. There are absolutely no hours spent waiting for the dough to rise required.

Plus, this particular loaf is filled primarily with a combination of whole wheat and rye flour, both of which are packed with fiber and nutrients.

Top it off with crisp, potassium-filled radishes for a light and refreshing, spring-inspired snack. The colorfully crafted presentation makes for the perfect picnic/party item too!

Brown Bread
(Makes one loaf)

-2 1/2 cups whole-wheat flour
-1 cup white flour

-1/2 cup rye flour

-1 tsp. baking soda

-1/2 tsp. nutmeg

-1/2 tsp. salt

-Zest of 2 lemons

-2 cups of buttermilk

Preheat oven 350F. Combine dry ingredients. Make a well in the center. Add the buttermilk and lemon zest. Mix just until dough is combined.

Turn dough out onto a lightly floured surface. Knead 10 times.

Grease an 8 x 4 inch. loaf pan. Place dough in pan, and bake 40-45 minutes, or until skewer inserted in center comes out entirely clean. Cool on wire wrack.

Top with thinly butter/extra virgin olive oil and thinly sliced radishes. Sprinkle with coarse ground salt and pepp

More Than Just a Bowl of Leaves—National Salad Month

Posted on: May 11th, 2011 by Emma Fogt 1 Comment

by Grace Dickinson, Temple University

Kale Salad

May is one confusing month. It’s often cold when you want it to feel like spring. Or the air reflects a sultry summer day when you just wish it to be warm and breezy. May makes you second-guess whether to choose iced coffee or hot tea, sandals or sneakers.

Sticking with its contradictory nature, the temperamental month has also been officially named both National Burger Month and National Salad Month. However, there’s really no guessing involved with this contradiction. It’s easy to choose which side to celebrate.

National Salad Month is certainly the way to go, giving you the perfect excuse to create more healthy and light meals for your lunch. Plus, salads can often be thrown together rather quickly, as in the night before or morning of work, or as a last minute side dish for a more intensive meal.

Salads are also great because once you choose your base (lettuce, arugula, rice, etc.), you can pretty much pile anything else you want on top. Leftover chicken in the fridge? Throw it on. Strawberries in season? Add them too. You get the picture. You can easily turn a salad into a complete meal, full of protein and nutrients, simply by adding any variation of ingredients you have on-hand. Add some low-fat dressing, and you have yourself a tasty and nutritious meal.

A true salad is more than just a bowl of leaves. That bowl of leaves you begin with leaves endless room for creativity. Check out the following recipes to get you started, all of which contain at least one “superfood” known for their extra healthy benefits.

This salad uses kale, known for being an excellent non-dairy source of calcium as well as a vitamin A and fiber-filled veggie. Keeping the kale raw allows the leaves to maintain their fullest nutrient levels since none of the vitamins will be leached out through cooking.

Blood Orange and Kale Salad
(Makes 2 large salads or 3-4 side salads)

-1/2 large bunch kale, stems removed, sliced into ribbons (about 5 cups)

-1 blood orange, peeled, segments sliced into thirds

-1 shallot, minced

-2 Tbsp. balsamic vinegar

-2 Tbsp. extra virgin olive oil

-1/2 tsp. Sriracha

-1/2 tsp. salt

Toss kale and blood oranges in a large bowl. Whisk sriracha, salt, and vinegar until combined.

Place oil in a skillet over high heat. Add shallots and saute until transluscent, 2-3 minutes.

Quickly whisk oil into vinegar mixture, and pour over kale. Toss until thoroughly combined. Serve.

The following salad pairs antioxidant-powerhouse-pomegranate seeds with peppery arugula to create a full-flavored salad. It also calls on pumpkin seeds, which are high in monounsaturated fats (the “good” kind), vitamin E (protects the body’s cells from free radicals), and an array of minerals, such as magnesium, which helps the body to absorb calcium. They also add a punch of protein and nice crunch paired with the creamy blue cheese in this recipe.

Arugula Salad with Pomegranate and Blue Cheese
(Per one large salad)

For the dressing:
-1/4 cup extra virgin olive oil

-2 Tbsp. plus 1 tsp. apple cider vinegar

-1/2 tsp. agave

-Rounded 1/4 tsp. thyme

-Rounded 1/4 tsp. salt

-Rounded 1/8 tsp. ground black pepper

Whisk oil with vinegar until combined. Add remaining ingredients, whisking until dressing is creamy and light.

For the salad:
-2 cups arugula

-1/4 cup pomegranate seeds

-1-2 wedges of Laughing Cow Light Blue Cheese (You can substitute any variation of your favorite blue cheese, but Laughing Cow Light adds a lighter, extra creamy touch)

-2 Tbsp. roasted pumpkin seeds

-1 1/2 Tbsp. vinaigrette (see above)

Toss arugula with vinaigrette. Top with pomegranate, blue cheese, and pumpkin seeds. Serve.

National Peanut Butter and Jelly Day

Posted on: March 30th, 2011 by Emma Fogt No Comments

by Grace Dickinson, Temple University Student

April 2nd marks National Peanut Butter and Jelly Day, a holiday dedicated to the classic childhood favorite

Creamy, rich peanut butter smacked together with sweet, ooey-gooey jelly— It’s a one-of-a-kind combination that’s certainly become an everlasting hit in America. According to the National Peanut Board, the average child will consume 1,500 peanut butter and jelly sandwiches by the time he/she graduates from high school. Now that’s a lot of PB&J’s. Unless you suffer from Arachibutyrophobia (the fear of getting peanut butter stuck to the roof of your mouth) or have a peanut allergy, more than likely you’ve eaten at least one PB&J in your life.

This Saturday, April 2nd, marks National Peanut Butter and Jelly Day, an entire day in celebration of the tasty, timeless lunchbox classic. So no matter what age you may be, it’s time to break out the PB jar and savor one more PB&J.

Not only is the sweet and slightly salty combination rather irresistible, it’s one of the easiest recipes you can make—An unquestionable perk for those of all ages. PB&J provides the perfect recipe for those little ones just beginning to test out their cooking skills. It’s also great for all the busy moms and dads out there needing a sandwich that can be made in a jif, no pun intended. And for those teens and college students (and everyone else on a budget), PB&J provides not just an easy sandwich solution, but an exceptionally cheap one too.

The classic sandwich combo. doesn’t fair too badly in terms of nutrition either. When made with the right ingredients, PB&J provides a notably nutritious meal. Peanuts themselves contain more protein, niacin, folate and phytosterols than any other nut. What exactly does this mean? Niacin is an important B vitamin that helps to convert food to energy, while folate is needed for cell division and proper growth structure. Phytosterols are plant sterols that have proved to contain cholesterol-lowering properties. Despite all of these healthful characteristics, one glance at the peanut butter jar might have you asking, what about all of the fat? Peanut butter typically contains 14 grams of fat per serving. However, the majority of this fat is mono-unsaturated, the heart-healthy kind of fat. According to the American Heart Association, monounsaturated fats have shown to help reduce poor blood cholesterol levels and lower the risk of heart disease and stroke.

When choosing peanut butter, it’s best to stick with all-natural—meaning an ingredient list that contains simply peanuts and salt—to avoid any unnecessary added sugars and or fats. The best bet in terms of jelly is that made with real fruit and whose jar is labeled with “100% fruit.”

If one too many PB&J’s went into your stomach as a kid and you’re sitting here thinking, “why would I ever want to eat another PB&J?,” consider switching up this classic combo. a bit. There are tons of fun and delicious ways to vary a PB&J!

For starters, you could vary the nut. Try almond butter, or sunflower seed butter, or everyone’s favorite, chocolate hazelnut Nutella (not the ultimate health-conscious choice, but certainly a tasty option). Maybe you swap out the jelly for marmalade, bananas, or thinly sliced apples. Or you could swap out the bread, and use rice cakes for a light snack. Or try crackers, or one of my favorites, whole grain waffles. There are tons of ways to spruce up the classic PB&J, so take your pick this Saturday and join the National Peanut Butter and Jelly celebration.

Kid’s Afterschool Snacks can follow the NEW 2010 Dietary Guidelines!

Posted on: February 7th, 2011 by Emma Fogt 2 Comments

Healthy After School Snacks

Last week, The 2010 Dietary Guidelines were launched  by the U.S. Department of Agriculture and Department of Health and Human Services to prevent diet related disease and obesity as well as increase activity among the American population . Unlike previous Dietary Guidelines, these new guidelines are focused on research – lots of research!

The statistics now show that over 33 % of children and now 66% of adults are overweight or obese. As a result, the new 2010 Dietary Guidelines for Americans focus on balancing calories with physical activity, and encourages Americans to consume more vegetables, fruits, whole grains (fiber) , fat-free and low-fat dairy products, and seafood, and eat less salt, saturated and trans fats, added sugars, and refined grains (white flour, white rice).

Five Healthy after school  snacks for kids:

THINK :         1. GRAIN       2. FRUIT /VEG     3. PROT/DAIRY

  • 1/4C Salsa, 1 serving Baked Tortilla Chips & 1C OJ with calcium
  • 1C Cereal (containing 4gm or more of fiber) , 1 C skim milk and 1C whole strawberries
  • 2 slices whole grain bread, 1 Tbsp peanut butter, 1/2 large sliced banana
  • 1 C low fat yogurt, 1/4C low fat granola, 1C blueberries
  • 1C  reduced sodium soup, 7 reduced reduced fat /reduced sodium Triscuits , 1C skim milk
  • 2 corn tortilla’s, 1/4 C refried beans, low fat mexican mix cheese- heated in oven or microwave, 1C water
  • 1C carrots/celery, 1/4C hummus, 1/2C no salt pretzels, 1c skim milk
  • 1 whole wheat tortilla, 1/2C baby spinach, 2-3 slices tomato , 2 oz lean Dietz & Watson Lite Gourmet Breast of Turkey, 1 tsp Dietz & Watson Honey Mustard. 1C OJ with calcium
  • 1 C chili, 1 slice whole wheat toast, 1 C skim milk