Eggplant Salad with Chickpeas and Feta

There are so many vegetables that I love...it's hard for me to pick a favorite, but eggplant is definitely in the top 5. And around this time of year they start appearing at the Red Stick Farmers Market. Last Thursday I bought 2 (for $1!) and I knew exactly what I wanted to do with them.

There was a recipe from the 2005 July/August issue for Basic Roasted Eggplant with 3 accompanying recipes for eggplant salads: Curried Eggplant Salad with Peas and Cashews,

Eggplant Salad with Chickpeas and Feta, and Eggplant Salad with Tomatoes and Basil...hmm, which one to try first??

I went with the chickpea-feta version...I'm a sucker for feta! But I'm sure eggplant will find its way into my kitchen again really soon (um, like tomorrow morning after I head to the market) and I'll have to try the others. See the July/Aug EDF recipe list for links to the other two.

Eggplant Salad with Chickpeas and Feta

adapted from MarthaStewart's EDF

Makes 6 servings

3 pounds eggplant (about 3 medium), cut into 1-inch cubes

3 tablespoon olive oil, divided

salt and pepper

3 tablespoons lemon juice

1 15.5 oz can chickpeas, drained and rinsed

1/2 cup (2 ounces) feta, crumbled

1/4 cup finely shredded basil

Preheat oven to 475 degrees. Divide cubed eggplant between 2 rimmed baking sheets. Drizzle each sheet with 1/2 a tablespoon olive oil and sprinkle with salt and pepper. Toss to coat and then spread in a single layer.

Roast, turning once, until golden and tender, 25 to 30 minutes. Allow to cool completely on sheets.

In a jar (or bowl) combine lemon juice, 2 remaining tablespoons olive oil, 1/2 teaspoon salt and 1/4 teaspoon pepper. Shake (or whisk) to combine.

To a large bowl, add cooled eggplant, chickpeas, feta, and basil. Add vinaigrette and toss to combine.

Per serving - 218 calories, 10 g fat (2.5 g saturated), 28 g carbohydrates, 10 g fiber, 7 g protein (exchanges: 2 fat, 2 vegetable, 1 starch)

Compared to original recipe - My version saves about 6 grams fat and 40 calories per serving (36 g fat and 240 calories per recipe)

Notes - The changes I made from the original recipe were 1) using less oil for roasting the eggplant, 2) cutting the amount of feta in half, and 3) swapping basil for the mint; I made extra vinaigrette and saved some to use for salads (I shredded romaine and radicchio, tossed them with a TINY bit of the saved dressing, and then topped the whole thing with the eggplant salad); I think it's a good idea to make the salad ahead of time, so that the flavors can blend for a while

Lagniappe...

Notice in the pic of the vinaigrette how there is about the same amount of lemon juice (bottom layer) as oil (top layer)...that's how I always make my salad dressing. I do a 1 to 1 ratio of fat to everything else. I usually don't even measure...squeeze the lemon (or pour vinegar), then match that amount with oil, add seasonings (salt, pepper, Dijon, garlic, etc), and done! This ensures that the dressing is "light" (i.e. without too much fat). Here is a previous post on making your own dressing.

EDF July/August

I've recently started going back through all of my Everyday Food magazines (I have the entire set...issues 1 through 64). My plan is to make a list of recipes that I want to try from all of the past magazines corresponding to the current month.

I love this magazine, but don't cook from it very often. The recipes are mostly quick and easy (hence the title, Everyday Food), and many of them are relatively healthy. Why don't I use these recipes on a regular basis?

I'm going to share this list with you! I'll be doing it at the beginning of every month to inspire you with tasty, seasonal recipes. And throughout the month, if I cook any of them I'll let you know how it goes. You should do the same...leave a comment if you try any of them!

One thing to note, Martha sometimes uses more oil and other high fat ingredients a little to judiciously, so I usually cut back. This will save you a few grams of fat and reduce the total calories in the dish as a result. I'll offer suggestions for changes I would make.

Here is my list for the July/August EDF (some of the recipes weren't on MarthaStewart.com, but I found them on another blog/website):

Cilantro–Grilled Shrimp with Sesame Cabbage

- per serving: 278 cal, 18 g fat, 21.7 g pro, 8.4 g carbs

- suggested changes: omit the canola oil from the Asian Cilantro sauce

Grilled Tuscan Chicken with Rosemary and Lemon…serve with Grilled Zucchini and Squash

- per serving: I'll let you know once I make it!

- suggested changes: use boneless-skinless chicken breasts; marinate at least 1 hour...overnight would probably be the best; for the grilled veggies use 2 tablespoons of oil or less

Individual Summer Puddings

- per serving: 298 cals, 2.8 g fat, 6 g pro, 64.4 g carbs

- suggested changes: if the berries are really sweet, you probably won't need as much sugar...I would start with 1/4 cup and then taste to see if more is needed

Chicken and Asparagus Rolls

- per serving: 414 cals, 17 g fat, 55 g pro, 3.3 g carbs

- suggested changes: you end up with 8 rolls total, but it makes 4 servings...you could eat just 1 and cut the calories in half

Beef and Grape Tomato Kebabs

- per serving: 336 cals, 18 g fat, 36.5 g pro, 6.2 g carbs, 1.6 g fiber

- suggested changes: omit one of the tablespoons of oil

Barbecued Pork and Apple Kebabs

- per serving: 391 cals, 12.7 g fat, 36.6 g pro, 33.6 g carbs, 1.8 g fiber

- suggested changes: none

Portobellos with Leeks and Spinach

- per serving: 236 cals, 16.6 g fat, 9.6 g pro,15.3 g carbs, 3.1 g fiber

- suggested changes: I would scrape the gills out of the mushroom; only use 1 teaspoon of oil per mushroom; I might saute the leeks and spinach before adding to the mushrooms

Vietnamese Steak Sandwiches

- per serving: 569 cals, 14.7 g fat, 32.1 g pro,75.2 g carbs, 5.1 g fiber

- suggested changes: these numbers are assuming that you use a really big roll (think a little smaller than a Subway 12-inch)...use something more reasonable like a hamburger bun or half of a larger roll and save almost 200 calories

Mixed Grilled Vegetables

- per serving: 71 cals, 2.9 g fat, 2.2 g pro,11 g carbs, 2.6 g fiber

- suggested changes: none

Watermelon and Feta Salad

- per serving: 199 cals, 13.5 g fat (5.3 sat), 7.1 g pro,15 g carbs, 2 g fiber

- suggested changes: none...maybe a little less feta; I've seen this combination several time, but have never tried it...sounds interesting!

Lighter Pesto

- per serving (2 tablespoons): 100 cals, 10 g fat (1.6 g sat), 2 g pro, 1.5 g carbs, 0.5 g fiber

- suggested changes: none...just be sure to serve it over something low-fat...chicken, fish, pasta

Orzo and Zucchini Salad

- per serving: 218 cals, 5.5 g fat (0.7 g sat), 6.6 g pro, 35.8 g carbs, 2.7 g fiber

- suggested changes: if you can find it, use whole wheat orzo

Pork Tenderloin with Soy, Ginger, and Lime

- per serving: 185 cals, 7.4 g fat (1.7 g sat), 25.2 g pro, 4 g carbs, 0 g fiber

- suggested changes: none

Curried Eggplant Salad with Peas and Cashews
- per serving: 260 cals, 17.4 g fat, 6.6 g pro,24.2 g carbs, 10.2 g fiber

- suggested changes: use less oil when roasting the eggplant...about 1/2 a tablespoon per baking sheet

Eggplant Salad with Chickpeas and Feta
- see my version

Eggplant Salad with Tomatoes and Basil
- per serving: 170 cals, 11.9 g fat, 2.9 g pro,16.2 g carbs, 8.6 g fiber

- suggested changes: use less oil when roasting the eggplant...about 1/2 a tablespoon per baking sheet

Grilled Salmon Steaks with Mustard Sauce and Asparagus

- per serving (w/o bread): 433 cals, 18.9 g fat, 45.1 g pro, 22.6 g carbs, 3.9 g fiber

- suggested changes: halve the sugar...only use 2 tablespoons

Broccoli, Mushroom, and Cheese Breakfast Strata

Have you ever made or eaten a strata? Or maybe you haven't even heard of it before.

Well all you need to know is that it is the perfect clean-out-your-fridge use-up-leftovers recipe. And that's exactly what I did. So as a result, I made several substitutions. Here's what I used in my version of this week's CEiMB Broccoli, Mushroom and Cheese Breakfast Strata (chosen by A mid-life culinary adventure):

From the freezer - whole wheat sandwich bread and chopped spinach

From the refrigerator - red bell pepper, feta, Parmesan, eggs, milk, and Dijon

From the pantry - oil, salt, pepper, and garlic

From the garden - thyme

All I had to buy from the store were mushrooms and an onion!

I love eggs for dinner. I make an omelet or frittata about once a week. Its perfect for when you've had a particularly "carby" day and don't feel like having a salad (remember Bethenny's "account" balancing?).

I halved the recipe and served it for dinner tonight...we are watching the final game of the CWS! Geaux Tigers!

Oh, and by the way...Hil took all of the pics. Now if she would just read my blog, she would get to see them!

Broccoli, Mushroom, and Cheese Breakfast Strata -

• Per serving - 250 calories, 12 g fat (3.5 saturated), 17 g carbohydrates, 4 g fiber, 21 g protein (exchanges: 2 fats, 2 1/2 protein, 1 starch, 1 vegetable)
• Notes - Make sure you realize that the strata must rest/soak for at least 8 hours...plan ahead; I used sandwich bread (which is not as crusty as a baguette) so I had to toast the bread cubes...200 degrees for at least an hour; use any cheese you like - I used about 2 oz feta instead of mozzarella (remember I halved the recipe); use any veggies you like - I used 1/2 an onion, 1/2 a red bell pepper, 8 oz of mushrooms (I didn't halve the mushrooms! I love them too much!), 1 cup frozen spinach (thawed and squeezed to release as much water as possible...which resulted in about 1/2 cup of spinach in the end); I seasoned the veggies with salt and pepper while they were sauteing and then added less S&P to the egg mixture; I had to cover the strata with foil half-way through the baking time because it was browning too quickly
• My thoughts - Like I said before I love egg dishes for dinner, and this one hit the spot! I would definitely make this again...with a different vegetable/cheese combination, depending on what I need to use up! It was a little dry, so I might add a little more milk next time. Hilary thought it would be good with marinara...we didn't have any so she used ketchup (GROSS!). The serving size is really big and all for 250 calories...you could have more if you wanted! Or serve it with a salad (green salad if you are having it for dinner...fruit salad for breakfast/brunch). Or just have one serving and then go get frozen yogurt for a treat, like I'm about to!

Cookie Dough Recall...

Toll House refrigerated cookie dough is being recalled...due to E. coli! Throw it away (or return it to the store) because cooking it won't kill the bacteria. Read more here.

Craving Coffee

A little over a month ago, a marketing rep from Community Coffee contacted me to see if I would like to sample and review some of their products...Of course!!! They must have known that I was (and still am) on a huge coffee kick! Honestly, iced coffee has worked itself into my diet every day this week!

A few days later I received this package in the mail: 3 types of ground coffee (House Blend, Pecan Praline, and Cafe Special) and a travel coffee cup...how exciting!

I hardly ever drink coffee in the morning...I'm more of an afternoon cup-of-coffee girl. But when my dad is in town, he does make a pot of coffee when he wakes up and he happened to be staying with me right after the coffee came in the mail. He decided to use the Pecan Praline, which made the kitchen smell like heaven.

It was good, but I have to be honest - I try not to do artificial flavors/colors/sweeteners/etc and this one was artificially flavored. So while I wouldn't buy it for myself, the flavor was very praline-like and my dad loved it!

Like I said, I drink coffee in the afternoon for a little pick-me-up treat. And during the summer, iced coffee is the only way to go. I've mentioned in the past that I make my own cold-brewed iced coffee. So good, and so much cheaper! Needless to say, I've made several batches (with the House Blend)...Perfection! I've posted the recipe below.

Another use for brewed coffee in my kitchen is the most FABULOUS coffee ice cream ever! The Perfect Scoop by David Lebovitz has not failed me yet! The recipe for Vietnamese Coffee Ice Cream caught my eye because it doesn't call for heavy cream, only uses 1/2 cup of half & half, and there are no egg yolks involved...must be healthy right? I made a few changes to cut the sweetness.

Cold-Brewed Ice Coffee
adapted from smittenkitchen.com (my favorite site)

makes 4 drinks

1/3 cup ground coffee
skim milk (optional)

To a jar, add the coffee and 2 cups of water. Top with the lid and shake to combine. Let rest at room temperature overnight or 12 hours.

Strain through a fine-mesh sieve lined with a coffee filter. Rinse the jar and lid and pour the filtered coffee back into the jar.

In a tall glass filled with ice, mix equal parts coffee concentrate and water, or to taste. If desired, add milk (I actually mix equal parts of coffee concentrate and milk, and leave out the water).

The concentrate will keep for at least a week without losing its flavor, so feel free to double or triple the recipe!

Other additions I like: a little sweetened condensed milk (60 cals per 1 tbsp), vanilla or almond extract, a spoon or two of half & half (40 cals per 2 tbsp)

Vietnamese Coffee Ice Cream
adapted from The Perfect Scoop

makes a little more than 1 quart (about 5 cups or 10 1/2-cup servings)

1 14 oz can sweetened condense milk (I used fat-free)
1 1/2 cups brewed espresso or very strongly brewed coffee*
1 cup half & half

Big pinch of finely ground dark roast coffee (optional)

Whisk together the condensed milk, coffee/espresso, half & half, and ground coffee (if using). Chill the mixture thoroughly, then freeze in an ice cream maker according to the manufacturer's instructions.

* To brew a very strong coffee use 2 cups of water and 3/4 cup of ground coffee...this should yield about 1 1/2 cups of very strongly brewed coffee.

Per serving (using fat-free condensed milk) - 144 calories, 3 g fat (2 g saturated), 26 g carbohydrates, 4 g protein (exchanges: 1/2 dairy, 1 starch, 1/2 fat)

Notes - I didn't care for the coffee grounds in the ice cream, so next time I will probably leave them out...or substitute chopped chocolate covered espresso beans!!!

Jambalaya with Shrimp and Ham/Sausage

This week's CEiMB recipe is jambalaya, a dish I'm very familiar with considering that I'm a born and raised Louisiana girl. You can't go to an LSU football tailgate without being offered a bowl. And every "tailgate chef" thinks his or her recipe is the best!

That being said, I have never actually made jambalaya! That's almost sacrilegious!

So, thanks to Anonymous New York (who selected this recipe), I can now stand proud and say I have conquered this traditional Louisiana dish (and with a lighter version). Compare it to your standard jambalaya recipe (if you have one)...how could you adapt your version to make it lighter? Use less oil? Add more veggies per cup of rice (Ellie's has a ratio of 4:1)? Use more lean protein (chicken/turkey breast, seafood) and less fatty protein (sausage)?

Jambalaya with Shrimp and Ham -

• Per serving - 440 calories, 9 g fat (2 g saturated), 50 g carbohydrates, 3 g fiber, 38 g protein (exchanges: 2 fats, 1 vegetable, 2 1/2 starches, 5 protein)
• Notes - I made a few changes/additions...I added a cup of diced celery (you can't make jambalaya without the "trinity"), swapped the onion for leeks (I already had them in the fridge), used turkey andouille sausage instead of ham, used fresh oregano/thyme instead of dry (I have these herbs growing at my house and I used 3 times as much...dried herbs are more potent than fresh), and used boiled shrimp instead of raw (they were on sale at WholeFoods...already peeled, devained, and cooked - I couldn't resist); I was tempted to try the recipe with brown rice, but after reading the reviews, I decided not to (maybe next time); note the serving size (2 cups)...that's a lot of jambalaya in my opinion...so if you wanted to, eat a little less and fill up on a salad
• Tips - I cut my shrimp in half to make them bite size (they were pretty big) and to give each serving more bites of shrimp; if at the end of the cooking time, your rice is still slightly crunchy (mine was) add a little more stock or water, and cook for a while longer;
• My Thoughts - There are 2 versions of jambalaya in Louisiana, those that use tomatoes and stock (the Creole-style "red" version) and those only use stock (the Cajun-style "brown" version)...after trying this recipe, I think I prefer the Cajun-style; I'm not sure if it was because I didn't measure the cayenne well, but it was really spicy, so you may want to add less at first; I'm also not sure about the paprika...there was an "unexpected" flavor and this might be it; All this said, I'm just being picky/critical...it is really good, and you should give it a try!

A Few Things...

So if you haven't already noticed, Deliciously Golden is on facebook...look over on the right hand side of this page and click on the "Find us on Facebook" button!

Also, make sure if you subscribe to DG via email (either recently or in the past), make sure you check your email afterwards to confirm...and you may have to check your spam mail. I'm pretty sure the email comes from my address (bburas1@gmail.com). You won't get the updates unless you do this! There are several people on my subscriber list that haven't confirmed, and I can't confirm for you!

I love comments, so if you have any thoughts/ideas/questions, please leave a comment for me to read and respond to!

And by the way, every week CEiMB picks the best photograph from all of the participants. Last week my pic of the chocolate pie won!

Double Chocolate Pudding Pie

In the blogging world there are groups of bloggers that join together and bake/cook the same recipe once a week and then blog about it. Two that I love to follow are primarily baking oriented (Tuesdays With Dorie and Daring Bakers)...every week all of the blogging members bake some incredibly fabulous creation, take mouth-watering pictures, and post them on their blog. And while I am totally tempted to take part (I love to bake), I really don't want a high calorie treat

hanging around my kitchen on a weekly basis!

So when I found a group cooking from Ellie Krieger's "The Food You Crave", a cookbook I have and love, I joined immediately! If you don't already know, Ellie is the FoodNetwork dietitian. She promotes eating REAL food in moderation...my view of eating exactly!

This is my first week participating in CEiMB. I'll be posting a recipe (chosen weekly by a different CEiMB member) every Wednesday. A preview of what's to come:

June 18th - Jambalaya with Shrimp and Ham

June 25th - Vegetable Cheese Strata

July 2nd - Breakfast Cookies

This week the recipe, chosen by Handle the Heat, is Double Chocolate Pudding Pie. How ironic is it that the first recipe I have to make is a "treat"??? That's the whole reason I haven't joined the other groups! Oh well! All things in moderation right?

And to reassure you this is a "lighter" version I analyzed Emeril's Chocolate Cream Pie...ready for this? Per serving (Serves 8) - 739 calories, 52 g fat (30 g saturated), 242 mg cholesterol, 64 g carbohydrates, 1 g fiber, 51 g sugar 6 g protein...Ellie you win!

Double Chocolate Pudding Pie -

• Per serving - 306 calories, 17 g fat (9.2 g saturated), 37 g carbohydrates, 2 g fiber, 7 g protein (exchanges: 3 fats, 2 starches)
• Notes - I left off the whipped cream...not so much because I was trying to save calories (it only saves about 25 calories per serving), but more so because I didn't want to buy a pint of cream only to use 1/4 cup; the pudding itself is really good, so if you don't feel like making the crust, just serve the pudding...you save about 85 calories per serving by doing so; I like darker chocolate, but if you are a milk chocolate lover you might want to use it instead of the bittersweet called for; some of the recipe reviews complained that there wasn't enough crust to fill the bottom and sides of the pie plate, so I used an 8 inch dish (instead of making extra crust as some suggested which would increase the calorie count) and poured the extra pudding into ramekins for a crustless version...so my version actually has fewer calories per serving; the consistency of the pudding is very JELL-O like...maybe use a little less gelatin?
  
  
• Tips - When pressing the crust into the pie plate, I used the bottom of a dry measuring cup; I sifted the dry ingredients into the sauce pan before adding the milk to help avoid any lumps; when whisking the milk into the dry pudding ingredients, it will look like the mixture will never come together, but keep whisking...it will!; I had to cook the pudding a little longer than 10 minutes to get it to thicken/boil; don't worry if your gelatin "hardens" (like JELL-O) , it will re-soften when you add it to the hot pudding mixture
• My Thoughts - The pie is good...not great - the texture kind of ruins it for me, but Hil said that's what she likes about it (Danielle, you prob would like it too...jello texture!). Honestly, I would rather have a full-fat, real-deal dessert and not have it as often. I may have to Emeril's a try!!!

Cherry Almond Muffins

When I lived in Houston I saved a recipe from the Houston Chronicle for Treebeard's Fresh Pear Cake. I love pears and I found it interesting that the recipe called for soaking the pears in the oil and sugar for an hour before adding the entire mixture to the dry ingredients. But, unless it's a special occasion, I hardly ever bake cakes...it's too tempting to have a whole cake around the house. I do like to turn cake recipes into cupcakes or muffins (built-in portion control!). This recipe sounded like a perfect candidate for muffins...with a few healthy modifications, of course.

For the first go-round, I reduced the sugar by a quarter, replaced a quarter of the oil with skim milk, and swapped half of the flour for whole wheat pastry flour. They were so good! But not quite "light" enough for an everyday snack or breakfast.

This was last fall when pears were in season. But now that it's spring I had to try cherries! And the organic cherries were on sale today at Whole Foods! Perfect!

This time I reduced the sugar by half and replaced half of the oil with applesauce...killing 2 birds with 1 stone. The applesauce is sweet (filling in for the missing sugar) and moist (filling in for the missing oil). I still used half whole wheat flour (this time I used white whole wheat flour).

I also reduced the nuts from 1 cup to just 1/4 of a cup and sprinkled them on top of the muffins instead of stirring them into the batter. That way you still get the toasty crunch of the nuts, but save calories by using less.

Cherries are a perfect match for almonds, so I used almond extract and sliced almonds (instead of the vanilla extract and walnuts in the pear version).

The result? Delish! So moist and perfectly sweetened; the cherries are juicy and the almonds crunchy. And the best part...they are nutritious enough to enjoy for breakfast on a regular basis. I'm going to freeze some for later this week! And this recipe is endlessly adaptable for different fruit/nut/flavor combinations, so if you don't like cherries feel free to experiment!

Cherry Almond Muffins

adapted from Treebeard's Fresh Pear Cake recipe

Makes 20 - 22 muffins

4 cups cherries, pitted and halved

1 cup sugar

1/2 cup canola oil

1/2 cup unsweetened applesauce

1 tablespoon almond extract

3 cups flour (preferably, at least half whole wheat)

2 teaspoons baking powder

1/2 teaspoon salt

2 eggs, lightly beaten

1/4 cup sliced almonds

Combing the cherries, sugar, oil, applesauce, and almond extract in a large mixing bowl. Let stand for 1 hour.

Preheat the oven to 325 degrees. Line muffin tins with 20 - 22 paper liners.

In a medium bowl, whisk together flour, baking powder, and salt.

Add the eggs to the cherry mixture and stir to combine. Add the dry ingredients and stir until just combined (about 10 stirs...don't over mix!).

Divide the batter evenly among the prepared muffin cups (a scant 1/4 cup per muffin...I used a small ice cream scoop). Sprinkle the sliced almonds on top, slightly pressing them into the batter.

Bake for 15 - 20 minutes, or until a toothpick inserted into the center of a muffin comes out clean. Cool muffins for 5 minutes in the tins, and then remove them to a wire rack to cool completely.

Freeze some in zip-top bags to reheat for later (and so you don't eat them all at once!).

Per serving - 193 calories, 7 g fat (1 g saturated), 30 g carbohydrate, 2 g fiber, 15 g sugar, 4 g protein (exchanges: 2 starches, 1 fat)

Summer Smoothies

(This post has been updated here)

I am on a total smoothie kick!  I can't remember the last time had oatmeal for breakfast...it probably has a lot to do with the weather, but I'm just not craving it right now.

Every morning I start my day off with a 4 mile run around the LSU lakes.  I eat a little fruit beforehand so that I'm not running on an empty stomach.  When I get back home I'm pretty hungry and a cold, creamy smoothie is the only think I can think about.

Sometimes I'll get a smoothie from Smoothie King instead of making one.  I always order it "skinny" which means it is only sweetened with honey and they don't add the turbinado (a type of sugar).  It definitely makes the drink less sweet (which I'm used to), but for a 20 oz smoothie it saves about 50 - 100 calories (depending on which one you order).  And I only get 20 oz smoothies...anything more is WAY to much.

Right now, my favorite smoothie from SK is Mangosteen Madness.

w/ turbinado: 383 cals, 92 g sugar

w/o turbinado: 283 cals, 69 g sugar

Honestly, even without the turbinado, that is too much sugar!  Even if some of it is natural and come from fruit or dairy.  That's why I make my own most of the time (and why I NEVER get a 32 oz or a 40 oz).  

I also don't get the protein powder that is standard in lots of the smoothies.  Most of these powders have artificial sweeteners, which I don't trust/use.  SK couldn't provide me with an ingredient list to confirm this, so I'll just do without it.

Here is a list of smoothies from SK that are "better" choices.  What makes it a better choice?

- no more than 5 g fat

- no more than 400 calories with turbinado and no more than 300 calories without it

- not a "build-up" smoothie...who needs tons of processed protein in their smoothie?

- contains "fruit"...but really it's fruit juice and/or puree (with added sugar I'm sure)

This list is sorted by calories without turbinado from low to high; vwft = varies with fruit/flavor choice; the first number is calories with turbinado and the second is calories without.  If your favorite smoothie isn't on the list click here to figure out which "rule" it broke.

Slim-N-Trim – Vanilla: 253, 153

Youth Fountain: 253, 153

Pineapple Pleasure: 280, 180

Slim-N-Trim – Chocolate: 297, 197

Smarti Tarti (12oz kids): 200, 200

Green Tea Tango (vwfc): 304, 204

Peach Slice: 314, 214

Slim-N-Trim – Orange/Vanilla: 215, 215

Lil’ Angel (12oz kids): 223, 223

Island Treat: 333, 233

Celestial Cherry High: 341, 241

Choc-A-Laka (12oz kids): 252, 252

Angel Food: 354, 254

Yogurt Delight (vwfc): 356, 256

Lemon Twist – Banana: 358, 258

Muscle Punch: 364, 264

Blackberry Dream: 365, 265

Gimmie Grape (12oz kids): 265, 265

Muscle Punch Plus: 366, 266

CW Jr. (12oz kids): 270, 270

Slim-N-Trim – Strawberry: 375, 275

Berry Interesting (12oz kids): 277, 277

Immune Builder: 380, 280

Mangosteen Madness: 383, 283

Mangofest: 285, 285

Raspberry Sunrise: 392, 292

Caribbean Way: 395, 295

Light & Fluffy: 395, 295

Passion Passport: 395, 295

Grape Expectations: 398, 298

Berry Stimulating Mate: 348, 298

But what I really want to encourage you to do is make your own!  Some smoothie tips:  1) use frozen fruit to make the smoothie extra thick and icy (kind of like a milkshake without the ice cream), 2)  add the sugar (or other sweetener) last...you may not need it...but if you do keep it to 1 tbsp or less, and 3) watch the calories...if its a snack, less than 250 calories and if its a meal, less than 400 calories.  I've already written about my favorite banana smoothie, but here are some recipes to inspire you!

Pineapple Coconut Frappe

Strawberry Banana Milkshake

Vanilla Honey-Nut Smoothie*

Fresh Cherry Smoothie

Peach Pie Smoothie

Blueberry Blast Smoothie

Peanut Butter Split Smoothie*

Cantaloupe Yogurt Drink

Fuzzy Navel Smoothie

Banana Peach Buttermilk Smoothie

Raspberry Smoothie (plus other variations)

Strawberry Kiwi Smoothie

By the way, some of these have tofu as an ingredient...if that scares you (and it shouldn't) you can leave it out an add yogurt instead.  If the smoothie isn't sweet enough when you taste it, add sugar 1 tsp at a time, but give yourself a limit of 3 tsp (that equals a tbsp).  

* These smoothies are a little higher in fat because of the nuts...watch your serving size!