It’s the unavoidable, perpetual cycle. We all mean to start the new year with healthy meals and frequent gym visits in order to shed those love handles that grew on our sides during the holidays, but after a couple of weeks we all settle back into what’s easy: grabbing take-out and convincing ourselves we’ll deal with it next year. We’re tired, we had a long day, cooking takes too long…enough of the excuses. The recipe below is really quick, very tasty, and will make you want to eat healthy. Try serving it with roasted asparagus (toss with olive oil, salt and pepper and roast at 400 degrees for 12 minutes) and whole wheat cous cous.

Seared Sea Bass with Creamy Lemon-Herb Sauce
serves 4

1/4 cup low-fat sour cream
1/4 cup low-fat mayo
1 small shallot, peeled and roughly chopped
juice of 1/4 lemon
1/2 cup Italian flat-leaf parsley, roughly chopped
2 tablespoons basil, roughly chopped
2 tablespoons chives, roughly chopped
2 tablespoons tarragon, roughly chopped
salt and pepper
water
extra light extra virgin olive oil
4 sea bass filets, about 4-6 ounces each

1. To make the dressing: combine sour cream, mayo, shallot, lemon juice, parsley, basil chives, tarragon, salt and pepper in a blender or food processor. Blend until herbs are very finely chopped. It will be thick at this point so add about a tablespoon or so of water and blend. It should be thin enough to drizzle but not too watery.

2. Remove the fish from the fridge about 20 minutes before cooking it.

3. Heat a saute pan over medium-high heat and add oil. While the pan heats up, season the fish on both sides with salt and pepper. When the oil begins to smoke add the fish to the pan. Let it sear about 4 minutes, then flip and continue cooking another 4-5 minutes. The fish should be flakey but not dried out.

4. Serve fish with a dollop of sauce on top.

Hopefully we’re all talking about chicken. Here are a few quick tips to keep your chicken breasts juicy.

Problem:
They’re thinner at one end than at the other, causing the thicker end to need more cooking time, thus drying out the thin end.
Solution:
Lay the chicken breast on a flat surface between two pieces of plastic wrap and pound it to a uniform thickness of about 1/4 inch.

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Problem:
You took it out of the fridge right before you cooked it, causing the outside to overcook by the time the inside is done.
Solution:
Pull the chicken out of the fridge 30-45 minutes before you plan to cook it in order to bring it to room temp.

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Problem:
You followed the grocery store guideline of cooking your chicken to 180 degrees, yet it’s now the consistency of shoe leather.
Solution:
Chicken reaches a safe temperature at 165 degrees, but it will carry over cook (after you take it off the heat, residule heat will keep cooking it) so be sure to remove it from the heat at about 160 degrees.

1. Now, with these tips in mind, heat your grill to medium-high heat.
2. Fold up a paper towel in 8ths, dip it in a bit of extra light olive oil and rub it on the grill grates to prevent your chicken from sticking.
3. Season the chicken on both sides with whatever you desire (your favorite seasoning blend; fresh garlic, chopped basil, tarragon and parsley; lemon juice and chopped capers;, etc). Cook on each side 2-3 minutes, depending on how thin you’ve pounded it. Let it sit for 5-10 minutes before sliceing into it.

I ran into a grocery store today to grab a cold drink and I got a little more than I bargained for. Just in front of the beverage aisle was a small table set up with samples of popcorn, so, like any normal person who just had a huge lunch and a stomach ache to prove it, I shamelessly took it and began to chow down. As I started to walk away I did a double take and noticed that the popcorn was sitting next to bottles of vitamins and a jar of fish oil so I had to ask what this was all about. Apparantly the popcorn had been tossed with the fish oil instead of butter, creating not only a much leaner version of the snack, but it’s also suddenly really good for you! It helps to maintain heart health and supports the immune system, as well as eases stress and boosts brain power. The product in question was cod liver oil with a hint of lemon and, I gotta say, it was actually quite good. Not at all the fishy taste I would have expected. Then I got excited and started thinking about all of the ways to dress up your popcorn.

Once you’ve popped “light” popcorn and tossed it with just enough fish oil to lightly coat each kernel, try these flavor combinations for something new:

Ground cumin, garlic, a touch of chipotle powder and lime zest

Cinnamon, pumpkin pie spice and sugar

Grated parmesan cheese and an Italian herb blend

Truffle-infused salt and fresh cracked black pepper

Zaatar (a Moroccan spice blend)

Cocoa powder, a hint of ground coffee and sugar instead of salt

I love fresh herbs. What better way to add a ton of flavor than with a handful of these fat-free beauties? Rosemary on chicken, basil-topped tomatoes, dill sprinkled on smoked salmon, tarragon stirred into eggs, cilantro folded into fresh salsa. These are all examples of how a simple herb transforms even the most basic of ingredients from ordinary to extraordinary. Here’s a super quick, low-calorie recipe that dresses up, well, pretty much anything:

Basil Pesto
makes about 1/3 cup, keep covered in the fridge up to a week

1 cup fresh basil leaves, packed
1 tablespoon pine nuts, toasted
2 tablespoons grated parmesan cheese
1 small clove garlic, roughly chopped
2 tablespoons extra virgin olive oil
2 tablespoons water
juice of half a lemon
salt and pepper to taste

1. Combine all ingredients in a food processor and blend until well combined. If you’re using a blender, you may need to add a bit more water so the mixture can easily blend.

15 Uses for Your Homemade Pesto:

Stir it into equal parts low-fat mayo and sour cream for a dip with fresh veggies

Combine pesto with cooked brown rice and serve as a side dish to fish, chicken, beef or pork.

Top slices of baguette with pesto and a tomato slice, broil for two-three minutes and serve as an appetizer

Add a dollop to minestrone soup

Toss with corn, red onion and cherry tomatoes for a light summer salad

Spread onto flatbread or lavosh, top with thinly sliced zucchini and goat cheese crumbles, bake at 500 until cheese melts

Smear onto slices of grilled eggplant

Whisk in lemon juice and extra virgin olive oil for a quick pesto vinaigrette perfect for any salad

Stir into mashed potatoes or pureed cauliflower

Serve with prosciutto-wrapped shrimp for an elegant supper

Roast root veggies like fennel, onions, parsnips and carrots (with salt, pepper and a touch of olive oil) at 400 until tender, then coat with pesto

Toss with whole wheat pasta, shredded chicken, kalamata olives and sweet peas

Spread onto a boneless, skinless chicken breast and grill or broil for 3-4 minutes per side

Use it as a spread on sandwiches, wraps and paninis

Spray a muffin tin with non-stick spray, crack an egg into each muffin cup and top it with a dollop of pesto, salt and pepper. Bake at 400 until the yolk begins to set but is still very soft, about 10-12 minutes

Agave Nectar

What is it?
It comes from the Mexican agave plant and is best known as an addition to tequila. This sweet nectar comes in syrup form and is being used increasingly as a substitute for sugar because of it’s low glycemic index. Meaning, it absorbs slowly into your system in contrast with regular table sugar which spikes your blood sugar levels. It’s a heaven sent for diabetics because of this and is a great tool for anyone who wants to avoiding regular sugar.

Where Do I Find It?
Though it’s hitting the food scene pretty hard it’s still a bit elusive. The occasional specialty food store carries it but your best bet is online at blueagavenectar.com.

How Do I Use it?
Use it straight out of the bottle to sweeten drinks or substitue it for sugar in any recipe. Generally it’s about 1/3 cup of agave syrup for 1 cup of sugar.

Asian Shrimp
Serves 1, but this makes extra sauce so store in the fridge up to three days. Toss extra with chicken, veggies and brown rice. This is also a great appetizer at a party, just present shrimp on a platter and serve the sauce on the side for dipping.

1/4 cup agave nectar
1/4 cup low-sodium soy sauce
1/4 cup mirin (Chinese rice wine, found on the Asian aisle in your local grocery store)
2 teaspoons sesame oil
2 cloves garlic, minced
1 tablespoon fresh ginger, peeled and minced
2 tablespoons fresh cilantro, chopped
1/4 cup scallions, chopped
1 small jalapeno, thinly sliced (optional)
1/4 pound medium shrimp, peeled and deveined

1. Combine first 9 ingredients in a bowl and mix well. Set aside.
2. Heat a saute pan over medium-high heat and coat it with non-stick cooking spray.
3. Pat the shrimp dry with a paper towel and place them in a single layer into the hot pan. Cook 1 1/2-2 minutes per side, or until they are pink. Drizzle sauce over cooked shrimp.

When I was traveling in Morocco about eight years ago I had a spiritual experience that changed my life. I was rendered speachless, unable to articulate the amazement that coursed through my veins. I often talk about it to this very day. However, this experience didn’t take place while I was facing Mecca, but more like while I was facing the buffet. Slow-cooked meats drenched in flavorful sauces called “tagines“, delicately grilled whole fish stuffed with preserved lemons and olives, cous cous, a rainbow of vegetable dishes, harissa, figs, and the list goes on. The flavors are amazing and I’ve been a loyal fan since that day, but it’s often difficult to find a local Moroccan restaurant so I’ve had to learn how to recreate Marrakesh in my own kitchen.

One of the things I love most about Moroccan cuisine is that many of the ingredients aren’t exotic at all, they’re just put together in ways we aren’t used to. Take this carrot salad for instance. You can easily find these ingredients in any store and you’ll probably have them right in your pantry.

Moroccan Carrot Salad
serves one

2 small carrots, peeled and cut on an angle into 1/4 inch discs
juice of 1/2 lemon
2 teaspoons honey
1 teaspoon ground cumin
1/2 tablespoon fresh cilantro, chopped
1 tablespoon golden raisins
salt and pepper to taste

1. Combine all ingredients in a bowl and stir to make sure everything is well distributed. You can eat this immediatly but it will hold up well in the fridge for about a day.

Necessity is the mother of invention. I’ve been on a smoothie kick lately all due to one of those days when I had nothing in my fridge but was starving. I rummaged through my pantry about 6 times hoping something would magically appear but ended up staring at an empty abyss. So I took out my blender and put everything I had in it: a bit of frozen fruit, one last container of yogurt and a dose of fresh juice. What came out was so addicting I haven’t been able to stop slurping it down since.

My favorite thing about smoothies is, of course, that they taste so dang good but they’re also good for you and really low in calories, as long as you stear clear from those giant ones at smoothie stores. Here I use one of those “green” juice blends that include juices and fresh fruit along with spinach, parsley, wheat grass, barley grass, blue green algae, spirulina, broccoli and ginger. Trader Joe’s makes as good one but I especially love Odwalla’s, which they’ve dubbed “Superfood”. With all of these health benefits it feels like having a smoothie is cheating…this delicious and healthy?!

I couldn’t stop laughing when I saw this picture so I HAD to post it.

You can mix and match your favorite fruits, yogurt and juices, but this is a good place to start:

makes 1 serving
1/2 cup frozen cut mango
1/2 cup frozen mixed berries (blueberry, blackberry, raspberry)
4 oz. fat free strawberry yogurt
1/2 cup “green” juice(refer to above), or more if necessary

1. Combine all ingredients in a blender and blend until smooth. Add a bit more juice if necessary in order to help it blend.

With flavor like this it’s no wonder that squash blossoms are becoming a staple on summer menus around the country. It’s a mind-boggling combination of intense yet delicate squash flavor that comes from the blossom at the tip of a zucchini. You can find them at farmer’s markets and the occasional specialty food store, and they’re just amazing. They should be used within 2 days of buying them and make sure to pull the stamen out and the leaves attached to the bud. Also give them a quick rinse in cool water just before using them. Most often you’ll find them stuffed and deep fried but here’s a much lighter way to experience this quintessential summer flavor.

Squash Blossom Saute
makes 1 serving

1 teaspoon extra virgin olive oil
1 small clove garlic, minced
8-10 squash blossoms
salt and pepper to taste
3-5 fresh basil leaves, torn into pieces
1 tablespoon freshly grated parmesan cheese

1. Heat the oil over medium-high heat in a saute pan. Add garlic and saute until softened but not browned (turn the heat down if it begins to brown).
2. Stir in squash blossoms, salt and pepper and saute until the blossoms have wilted, about 2 minutes.
3. Scatter basil and parmesan on top of the blossoms.

This is amazing just like this as a side dish for chicken or fish, or try it on top of a grilled slice of baguette. It also makes a perfect topping on a thin crust pizza with prosciutto or tossed with pasta.

Hard boiling an egg. Sounds simple, right? It is, but ask ten people how to do it and you’ll get ten different answers, most of which will likely end up giving you an over done egg with that awful grey yolk. No thanks. Here’s a fail-safe way to get a perfect product every time.

1. Carefully place eggs in a sauce pot. Cover the eggs by an inch or so with room temperature water.
2. Over high heat on the stove bring the water to a boil and then turn the flame off. Let the eggs sit in the water for ten minutes (or 9 minutes if you want a slightly softer yolk; sooooo good this way). Remove the eggs and transfer them to an ice bath (a bowl with water and a few ice cubes) and let the eggs sit for a couple of minutes to cool. An easy way to peel them is to do it under a faucet letting the water rinse away pieces of shell.

Now What?

Peel and eat as a quick snack.

Cut into quarters and toss into salads for an extra dose of protein.

Make a light curried egg salad: mix yolks with non-fat plain yogurt, Dijon mustard, celery, parsley, scallions, curry powder, salt and pepper. Stir in chopped egg whites.

Make a B(and egg)LT sandwhich: combine chopped garlic and light mayo, spread onto toasted bread. Stack turkey bacon, sliced eggs, crisp iceburg lettuce, sliced tomato salt and pepper onto bread.

Serve with slices of smoked salmon, red onion, capers and dill.

Finding a Good Egg:

Don’t forget to look at the expiration date on the carton.

Make sure none of the shells are cracked.

Don’t pay more for the brown ones; there’s really no difference between those and white ones.

Organic is always a good idea.

Local farms are always best because it’s less travel time giving you a fresher egg.

I just returned home from my third trip to Hawaii in the last 8 months and, as amazing each experience has been, the thing I keep thinking about is an amazing island dish called Poke. Poke (pronounced POH-kay, means “cut piece” or “small piece” in Hawaiian) is a traditional snack or appetizer typically made from chunks of raw ahi tuna. Standard versions include soy sauce, sesame oil and red or green onions but there are so many modern versions its hard to keep up. You’ll find poke made with octopus, crab and other raw seafood, some kinds are spicy, some kinds have chopped macadamia nuts, it’s practically endless. Its so common throughout the islands you can even find many varieties in local grocery stores.

I’ve eaten Poke all my life in one form or another and it’s always been a favorite of mine, but there’s something so special about grabbing a quarter pound of a couple of your favorite preparations (I go for the spicy tuna and traditional with soy sauce), a couple of pairs of chopsticks and sitting on the deck watching the waves roll onto the shore in Ha’ena. And forget dinner, just give me more poke.

Hawaiian Ahi Poke
Not only are these flavors a knockout, it’s really light and healthy too. Makes two servings.

1/2 pound Ahi tuna (sushi grade) cut into 3/4 inch chunks
2 tablespoons low-sodium soy sauce
1/2 tablespoon toasted sesame oil
2 tablespoon green onions (a.k.a. scallions), chopped
1/4 tablespoon fresh ginger, peeled and grated using a microplane or very finely chopped
1 tablespoon jalapeno (optional), chopped
Sriracha hot sauce to taste (optional), found on the Asian aisle in your grocery store

1. Combine all ingredients in a bowl and serve immediately.