Smart Snacking Smart Fats

College life is 'On The Go'. Nonstop. Naturally, eating becomes on the go as well, but just not good for you nor particularly tasty, but what the hey…I'm hungry and don't want to stop. For many college students, processed food becomes the norm as does weight gain and bad eating habits.

Shying away from 'fat' and 'carbs' is not the answer either, because not all 'fats' and 'carbs' are bad for you. Getting natural sugars from fruits and fats from healthy substances (fish, olive oil, avocados) has also been shown to curb cravings more readily when compared to eating 'low-fat' or 'artificial sweetener' products. Furthermore, fat is critical for making foods taste good while satisfying your sense of taste and hunger. In essence, your brain finds real food much more fulfilling. So, make your eating worthwhile and good for you without skipping a beat!  

Check out a few tips from Cooking Light July 2014 article on 'Avocado Exchange' for ways to incorporate them in place of calorie-laden, saturated fats like mayo or butter.

--substitute your cream cheese or butter with 2 Tbls of avocado on toast or a bagel
--replace your sandwich mayo with 1-2 Tbls of mashed avocado
--combine 1/2 cup mashed avocado with 1/2 cup mayo for your favorite tuna, chicken salad combo
--top a burger as I posted in the Spicy California Turkey Burger Post
--add it to a BLT for extra goodness or to your Avocado Egg Sandwich
--mix in a few slices of avocado into your salad rather than adding cheese.

Did I mention that strawberries go great with avocado? And they are popping up everywhere in stores right now? Fresh, red, super-sized berries--on sale! Take advantage of this to stock your freezer, make incredibly fresh smoothies, or combine them with avocado for a fresh new take on salsa and chips in the recipe below! You simply can't go wrong!

I used a fantastic tortilla chip from Garden of Eatin' in place of the hassle of making my own cinnamon crisps as originally outlined in the recipe from Cooking Light. The Sweet Potato Corn Tortilla Chips are robust and dusted with a touch of sweetness and cinnamon--absolutely perfect for this salsa!

Eat real food! Feel good! Stay healthy! Never settle!

(Adapted recipe from Cooking Light 350 Calorie Magazine Cookbook)

Spicy Avocado-Strawberry Salsa  

Equipment:
Mixing bowl
Knife
Cutting surface

Ingredients:
1 1/2 cups strawberries, finely chopped or diced
1 avocado, finely diced
2 Tbls of fresh cilantro, chopped
1-2 Tbls of fresh jalapeño or serrano, very finely chopped or minced
1-2 Tbls of fresh lime juice
1/2 tsp salt plus more to taste

Garden of Eatin' Sweet Potato Corn Tortilla Chips

Instructions:
1. Wash your hands. 
(May want to use latex gloves if chopping jalapeños, or, especially serrano peppers)
2. Clean and prep your strawberries.

3. Slice your avocado, remove pit, and score the flesh. 

4. Invert the avocado skin / peel inside out to release little cubes.
5. Add cilantro and jalapeño / serrano.
6. Add salt and lime juice.

7. Toss lightly.

8. Have chips ready!

Avocado Egg Toasts

Hi everyone. A gorgeous weekend ahead of us in the Windy City as we prepare for the Chicago Marathon.  As always I get all excited about being healthy, making changes, and of course, "maybe I'll run the marathon next year." We'll see, right?

That said, I've noted some fresh ideas circulating the blogosphere and health magazines with avocados--yep--avocados are all the rage! Healthy, buttery, smooth, and full of "good-for-you-fats".
Why not check it out, because I know that my breakfast routine needed a little help and variety, so, maybe yours does, too!

And this is soooooooo simple. What's there to lose? If you decide you don't like this combo of eggs, avocado, and toast, make add some cheese, hot sauce, or just make guacamole instead. But this breakfast sandwich will tie you thru your next classes for sure!  No lie!

Avocado Egg Toast

Equipment:
Toaster Oven
Small non-stick skillet
PAM Spray or butter / margerine

Ingredients:
Crusty Bread, like sourdough or seeded-rye
1-2 tsp butter
1/2 Ripe avocado
1-2 eggs
Salt & Pepper to taste

Instructions:
1. Wash your hands.
2. Invest in a good quality crusty bread.
3. Toast your bread with 1-2 tsp of butter if you choose.

4. Mash 1/2 of an avocado onto the toast directly.

5. Prep your egg--fried or over-easy. (If you have forgotten, check out 'HOW TO CRACK AN EGG')
6. Put the egg on top of the toast with salt & pepper to taste.

7. Add anything else you like with your eggs, i.e. hot sauce

Guacamole Your Way!

Guacamole is one of things that comes in a gazillion different variations and preferences. Not one tastes the same from one restaurant to the next.

Heat. Spice. Chunky. Smooth. Cilantro. Jalapeño. Onion. Roasted Corn. Lemon. Lime. You name it, people add it, people try it. And so should you. Experiment to your liking!

I'm sure there is some authentic base recipe, but the one I make at home is what I mimicked after eating at Cantina Laredo, Chicago, IL where the guac is prepped fresh at your table.

Ingredients:
3-4 avocado, ripened,
1/2 jalapeño, diced small
1/2 small red onion, diced
1-2 cloves garlic, minced
(Or garlic powder 1/8 tsp)
Juice of one lime +\-
Kosher Salt
Tajin Classic Chile salt
Drizzle of olive oil
+\- cilantro































Instructions:
1. Prep the ingredients.
2. Combine in bowl or mortar and mash to the consistency you prefer.

3. Add more or less of any ingredient until your tastebuds are happy.

Grab a bag of tortilla chips or add to a sandwich, burrito or taco salad (see last weeks recipe). Nothin' to it!

Tip:
Avoid brown discoloration of the avocado by rubbing with lime juice / lemon.
When storing the guacamole (should you have any left), sprinkle with lime juice, and tightly cover with saran wrap / plastic wrap directly on the guacamole.