S o p h i e's S w e e t i e s

Whether you are on the go or just looking for a healthy meal or snack, smoothies are a great option. By adding various whole foods like fruits, nuts, seeds, and extracts, you can enjoy a different smoothie everyday that will make your tastebuds very happy.

This was the smoothie that I made this morning for breakfast. Delicious!

1/2 C PASTEURIZED egg whites
1 C unsweetened vanilla almond milk
1/2 C frozen mango chunks
1 oz avocado
a few drops of coconut extract
a few ice cubes

Blend and enjoy from your favorite glass.

Cals 192, Carbs 22g, Fat 8g, Protein 15g, Sodium 360g, Sugar 11g, Fiber 3g

Pizza.. good ol' pizza. Oh how I miss thee. Have no fear, pizza is making a comeback! By making your own pizza at home you can control the cheese and the toppings (aka the fat and the cals). Not to mention, it's really easy and fun to make! Here's what you'll need to make MY favorite pizza:

Premade pizza dough (Whole Foods makes a delicious multi-grain dough)
pizza sauce (recipe below)
goat cheese
part-skim ricotta
thinly sliced red onion
diced green chile
pineapple chunks
chicken or turkey meatballs (sliced)
mushrooms
spinach

Pizza sauce (credit due to Cat Cora, chef extraordinaire):
1 (4-ounce) can tomato paste
1 1/2 cups water
1/3 cup extra-virgin olive oil
2 cloves garlic, minced
Salt and pepper
1/2 tablespoon chopped fresh oregano leaves (or 1/4 T dry)
1/2 tablespoon chopped fresh basil leaves (or 1/4 T dry)
1/2 tablespoon chopped fresh rosemary leaves (or 1/4 T dry)

Directions for the sauce:
Mix together the tomato paste, water, and olive oil. Mix well (I mixed mine in a Cuisinart smoothie blender). Add garlic, salt and pepper, to taste, oregano, basil, and rosemary. Mix well and let stand several hours to let flavors blend. No cooking necessary!

Directions for the pizza:
Let pizza dough rest outside of the fridge for about one hour. Meanwhile, heat the oven to 450 degrees F. Spray your working surface and your hands with non-stick spray to prevent a sticky mess. Pull, kneed, and stretch the dough until the desired crust thickness is achieved. Spread ~ 1/2 C pizza sauce on top of the dough, stopping about 1 inch from the outside edges. Add cheese as desired (~1/2 C part-skim ricotta and ~1/4 C ricotta). Add the rest of the toppings. Bake for approximately 25-30 minutes or until the crust has a golden hue and the inside isn't still doughy. Remove from oven, slice, and enjoy!

My best friend Denise is one damn fine cook, so this recipe is accredited to her. Enough said, here's the recipe for Denise's open faced enchiladas.

2 chicken breasts
4 Laughing Cow Light Queso Fresco & Chipotle wedges
4 C low sodium chicken broth
A pinch of cumin and garlic powder
1 can diced green chile (or 3 fresh green chiles)
1 C salsa
1 C organic refried beans (low sodium, lard free of course)
4 small corn tortillas (look for the lowest in sodium)
1/2 red onion
1 t olive oil
4 T fat free plain Greek yogurt
4 lime wedges and cilantro to garnish

1. Start by poaching the chicken. Denise did this by placing the chicken breasts in a pot, covering them by an inch in low sodium chicken broth, seasoning the broth with cumin and garlic powder, then slowly letting the chicken cook over medium heat. Once cooked, pull the chicken apart using two forks. Combine the chicken with the salsa in a bowl, and set aside.

2. Heat the olive oil in a pan over medium heat. Add the red onion and saute for about two minutes. Add the refried beans until heated through. Set aside.

3. Combine the chile and cheese. Stir until combined, then set aside.

4. Now, to put it all together! Spray each tortilla with non stick cooking spray, and arrange in a cooking dish. Spoon on 1/4 of each mixture onto each tortilla. First, the bean mixture, then the chicken and salsa, and finally the cheese and chile.

5. Broil in the oven for about 5 minutes. Once heated through, add your garnishes. A dollop of Greek yogurt, a lime wedge and a sprinkle of cilantro ought to do ya!

Each enchilada is 374 cals, 42g carbs, 6g fat, 38g protein, 6g sugar, 983g sodium, 7g fiber (WW points: 9)

What did you have for breakfast this morning? My guess is that more than a handful of you had oatmeal and egg whites. Well, so did I...in a blintz! I'm the type of person that can stick to a clean bland diet for about a day until I remember I don't have to! Luckily for you and me, healthy food can be delicious and crave worthy (hence the entire creation of SophiesSweeties)!! Heres' how:

Ingredients:
1/4 C old-fashioned oatmeal (or my favorite, Coaches Oats)
3 egg whites
1/4 C almond milk
1/4 C blueberries
1/4 C low-fat ricotta
1-2 packets of sweetener (i.e. Truvia)

Blend oatmeal in blender (I have a Cuisinart smoothie blender) until it becomes a flour consistency. Then add the egg whites, almond milk, and sweetener. Blend again for about 15 seconds. Heat a pan over medium heat and spray with non-stick cooking spray. Pour the entire mix into the pan, add your blueberries, and let cook for about 5 minutes or until fully cooked. Flip (this takes talent), and let cook for about 30 more seconds. Place it on your plate, fill the middle with ricotta, and roll into a blintz. That's it folks, totally crave worthy!

The ENTIRE recipe is 283 cals, 33g carbs, 6g fat, 25g protein, 6g sugar, 4g fiber, 325g sodium (WW points: 7)

There's nothing like a rich coconut soup to warm you up during the frigid winter. This soup brings the heat from red curry paste, sweetness from squash and sweet potatoes, and an unforgettable creaminess from the [light] coconut milk. Put 'em together, and what do you get? Bippity boppity soup!

What you'll need:
1 large sweet potato
1 small butternut squash
1/2 yellow onion, chopped
1 shallot, chopped
2 cloves garlic, chopped
2 t. fresh ginger, chopped
2 t. olive oil
1 T red curry paste
1 T honey
1 T lime juice
3 C low sodium chicken broth
14 oz. can light coconut milk
Salt to taste
*Optional garnishes: toasted coconut, crushed peanuts,
scallions, lime wedges & cilantro

Start by heating the oven to 450 degrees. Peel and cube the sweet potato and squash. Coat with Pam or olive oil and roast in the oven for ~45 minutes.

In a soup pot over medium high heat, heat the oil. Add onion and sauté for about 5-7 minutes, stirring frequently. Add garlic, ginger, shallot, and curry paste, and cook for about 1 minute longer.

To the soup pot, add the roasted sweet potato and squash, coconut milk, chicken broth, honey, and lime juice. Cover and let simmer on low heat.

Once the soup is cool, blend in batches to a pureed consistency. You can add more chicken broth if you prefer a thinner soup.

Ladle into soup bowls and garnish with one or all of the garnishes. I liked a little bit of each garnish in my soup. Yum!

It’s become my personal tradition that on Christmas Eve I reflect on the past year and make my resolutions for the following. 2012 has been full of firsts for me, and I am so looking forward for the year to come!

2012 REFLECTIONS

1.) I bought my first place! It’s so cozy and cute and truly feels like home.
2.) I got a puppy. My little love, Fannie. She has truly filled an absence in my heart. Plus, she is the BEST at cuddling.
3.) I graduated with my masters! *Sigh of relief*

4.) I got my first job as a speech-language pathologist! Two actually… This girl has been busy!
5.) I ran a half marathon, 13.1 miles! This is something I never thought I could do, but when I put my mind to something, I always see it through.

2013 HEALTH & FITNESS RESOLUTIONS

1.) Burn 300 calories with cardio everyday. I find that by scheduling a workout into my daily routine makes it easiest to see it through. Everyday, 3 o’clock: Ellen, me, and my spin bike.
2.) Take 3 resistance classes per week.
3.) Take Fannie for 2 15 minutes walks per day. Sunshine and fresh air are so underestimated. I forget sometimes how the little things can have such a substantial effect.
4.) Be mindful about eating snacks. I know that I snack most when I’m bored or stressed, so I will keep fruits and veggies in the fridge for those tough times.
5.) Eat 1 salad for a meal everyday. That’s not hard for me… I love salads!
6.) Stop counting calories! I am smart and I know what I should and should not eat. Counting calories becomes obsessive makes my head spin!
7.) Drink at least 9 cups of water per day. It helps keep me full, speeds my metabolism, keeps my skin clear, and gives me energy!
8.) Stick to all natural ingredients. Plain, simple, and from the ground.
9.) Lose weight. 2013 is the year to take it off and keep it off. This shouldn’t be hard if I follow #1-8!
10.) Blog more! Posting on my blog is one my favorite hobbies, and it seems to have gone by the wayside the past year. No more, my friends! Sophie’s Sweeties 2013 will be the best ever!

It's my birthday and I'll eat pancakes if I want to!

1/4 C rolled oatmeal
1/4 C egg substitute (or 2 egg whites)
1/4 C Greek yogurt
1/4 t. baking powder
pinch of salt
1/4 t. cinnamon
1/8 t. vanilla extract
1 T milk

To make your pancake, simply combine all of the ingredients together in a bowl to make your pancake batter. Make 3 dollops in a hot pan (I used my Scanpan. http://www.scanpancookware.com/ No oil, and yet no sticking! Cook on medium heat for about 2 minutes per side.
To doll up the basic pancake you can add dried or fresh fruit (I like blueberries), carob chips sweetened with malt (if you haven’t tried these, you must!), dried coconut, nuts, seeds or anything else for that matter. The options are endless! If you have other favorite add-ins, let me know what they are! I’d like to try new combos too : )

I am having a hard time actually calling these "cookies" since there is no guilt attached. But if it tastes like a cookie, looks like a cookie, smells like a cookie, it must be cookie. A simple mixture of dried fruit, nuts and grains makes these "cookies" a hearty and healthy treat that will have everyone fooled.

1 C rolled oats
1/2 C toasted wheat germ
1/4 C cashews
1/4 C almonds
1/2 C pepitas (pumpkin seeds)
100 g dates
100 g dried apricots
2 T dried unsweetened coconut
2 eggs (I used egg substitute)
2 T agave nectar
Carob chips for topping each cookie (optional to some, required by me)

Preheat the oven to 350 degrees F. Line a cookie sheet with parchment paper and/or spray with Pam.

Place all ingredients except the agave and eggs in a food processor and pulse until the mixture is finely chopped. Add the agave and eggs and pulse until the mixture is well combined. It will resemble a coarse paste.

Roll the mixture into 15 balls, then flatten each to a cookie shape (these won't expand or change shape in the oven). Add a few carob chips on top of each cookie if you'd like.

Bake for 12-15 minutes, then allow to cook on a wire rack. In my opinion, these have the best flavor and texture when frozen, so try sticking these in the freezer for a few hours before digging in (if you can resist).

Yields 15 cookies: cals: 128, carbs: 19, sugar: 10g, protein: 4g, fat: 4g

Whether you are gluten free or not (I'm not), these muffins are sure to please any palate. The chocolatey taste comes from Amazing Meal's Chocolate Infusion. This is a new staple in my pantry because it is so versatile and helps cut the infamous chocolate craving that I know oh so well (it's also great stirred into Greek yogurt). Not to mention, it's full of vitamins, fiber and protein. If you're not ready to commit to a big tub of Amazing Meal, seeing as it does cost a pretty penny, you can buy it in single servings at Whole Foods or other natural food markets.

- *60 g millet flour
- *30 g quinoa flour
- 50 g rolled oats
-1 scoop Amazing Meal Chocolate Infusion
- 5 T agave nectar
- 1 teaspoon baking powder
- 1/2 teaspoon baking soda
- 2 medium bananas
-4 T peanut butter
- 2 eggs
- 1/4 C plain fat free Greek yogurt
- 1 teaspoon pure vanilla extract
- pinch of sea salt

*I couldn't find millet or quinoa flour at my local Whole Foods, so instead I made my own by grinding millet and quinoa into a fine powder.

Preheat the oven to 325 degrees Fahrenheit. Line muffin pan with 10 paper liners or use silicone muffin molds; set aside. In a mixer, beat the eggs with the agave; work until the texture is creamy and light in color and has doubled in size. Mix in the Greek yogurt and vanilla.
In a bowl, combine the millet and quinoa flours, the rolled oats, the scoop of Amazing Grass, peanut butter, a pinch of sea salt, baking powder and baking soda. Add to the batter, and using a wooden spoon, mix thoroughly, being careful not to over mix. Chop one of the bananas so that it is still a bit chunky. Mash the other banana until it becomes a puree consistency. Gently stir the bananas into the batter.
Divide the batter among the muffin liners. Bake the muffins for about 25 minutes, until golden and a knife inserted in the middle comes out clean. Remove from oven, and allow to cool on a wire rack. So good!

Yields 10 muffins
Cals-171, carbs-26g, fat-5g, protein-6g, sugar-12g, fiber-3g, sodium-134g

Make this! Make this tonight! Greek food is hearty and rich and usually swimming in oil. This recipe, adapted from Vegetarian Times magazine, lightens up the Greek staple while keeping it stick-to-your-ribs good!

30 jarred or fresh grape leaves
1 t olive oil (for brushing)
1 large onion, finely diced (2 cups)
2 C brown rice (cooked)
2 cups low-sodium tomato juice or vegetable juice
1 cup chopped unsalted, hulled pistachios
1 cup chopped fresh parsley
1 cup chopped fresh mint
1 cup raisins
1/4 cup lemon juice
1 lemon, sliced, for garnish
Pomegranate seeds for sprinkling on top

1. Dip grape leaves in large pot of boiling water 2 minutes. Drain, and set aside.

2. Heat Pam in large saucepan over medium heat. Add onion, and sauté 7 to 10 minutes, or until beginning to brown. Add cooked rice. Stir in tomato juice, pistachios, parsley, mint, raisins, and lemon juice. Season with salt and pepper, if desired. (Mixture will be very wet.)

3. Preheat oven to 350°F. Spray 2-qt. baking dish with Pam. Pat grape leaves dry. Line bottom and sides of baking dish with grape leaves, allowing leaves to hang over sides. Spread half of rice mixture over grape leaves. Top rice with more grape leaves, then top with remaining rice mixture. Cover casserole with remaining grape leaves, and seal by folding over grape leaves around edges. Brush top with olive oil. Bake 30 to 40 minutes, or until grape leaves on top darken and casserole looks firm and dry.

4. Dip knife in cold water. Cut straight down with tip of knife to make 8 servings, then remove servings with spatula. Garnish with lemon slices, and sprinkle with pomegranate seeds.