I’ve come to appreciate that someone else can make it fresh for you and simply deliver a variety of exotic dishes right to your door, but I don’t love the extra fat that comes along with it. Yet I’ve got to have those fragrant spices of tikka masalas, kormas, and kabobs waft out of the delivery bag as soon as your open it.

One possible solution to enjoy these flavors and dishes more often, with less cooking, and less fat and calories:

Last week, I cooked cubed-up chicken and veggies, testing out a new jarred Tikki Marsala sauce. Not only are these jarred sauces from Ethnic Cottage handy and store in your cabinet for up to 6 months, but the flavors are as delicious as your favorite Indian take-out:

Only they are super healthy, low in fat, and even low in sodium. The Tikka Cooking Sauce and the Massaman Curry are my favorites, but all the sauces I tried were tasty, and now I have my “better than take-out” option for healthy Indian food that you can whip together in 15 minutes.

Basil

This is prized in Italian cooking for its affinity with tomatoes and mozzarella. But it can be also be used with fruits in place of mint, as a garnish in your cocktail or even to add flavor to sandwiches. Beside its amazing aroma and flavor, basil is packed with Vitamin K, crucial for blood clotting. Basil also has anti-inflammatory compounds that help to calm blood pressure and relax the nervous system.

Bay Leaf

Fresh bay leaf, which comes from the laurel shrub, can be found in most gourmet grocery stores. Use bay leaf to add earthy flavor to soups, stews, and some seafood dishes, but remember to remove it and discard before serving. Historically, bay leaf has been used by agent healers to calm arthritis and cure digestive problems.

Chervil

Chervil is an herb that is often used in French cooking, but is difficult to find in US markets. Its tiny, lacy leaves make it look like a miniature version of parsley or cilantro, however it has a much more delicate flavor and is almost always used raw. Like bay leaf, it has been used in traditional medicine to heal stomach upsets and ancient healers used it to ward off nightmares!

Chives

Part of the onion family, chefs choose this herb to add character and flavor to cream cheese, seafood dishes, soups, and sauces. Snip them with a scissor to add fresh flavor. You can even use its lavender-colored flowers as a pretty garnish. Chives are both high in vitamin A and C, and have a calming effect on the circulatory system.

Cilantro

Sometimes called fresh Coriander, cilantro is used prevalently in many international cuisines such as Mexican, Thai, and Indian. It has a very distinct flavor and strong floral aroma that is a challenge for some palates. I enjoy using cilantro fresh in recipes like my tomato cantaloupe salsa. Cilantro is high in phytochemicals, which means it has high levels of anti-oxidants. Cilantro also contains a compound that is being studied for its ability to fight food poisoning.

Dill

Dill, sometimes called “dill weed”, is a staple in Eastern European dishes including salads, soups, and pickles. Sour cream and dill make a cool pair, but dill can also be used for curing your own salmon. In ancient times, dill was used as a tonic to calm stomach upsets like many herbs.

Lavender

Part of the mint family, lavender is a popular herb used in the perfume industry. It also makes a delicious, aromatic addition to sweet dishes like creme brulee and savory fare like roast chicken and pork roast.

Tarragon

Tarragon has hints of black licorice and is another herb that is often used in traditional French cooking. Perfect in eggs, with crepes, beef, and even in chicken salad , tarragon was once more than just a seasoning and was believed to heal reptile bites! Perhaps sprinkling tarragon in your salad won’t heal a snake bite, but it can give you a small dose of antifungal and antibacterial compounds.

Thyme

Thyme perks up stews, soups, braised meats, and is a great match with plain white rice. Try adding some chopped thyme next time you saute your favorite mushrooms or to your breading mixture next time you are coating chicken or pork. Like tarragon, thyme has mild antibacterial properties which makes it a good addition to marinades with raw meat.

Mint

Mint has a refreshing taste that almost everyone likes. It goes well with savories and sweets alike – fruit, frozen yogurt, chocolate pudding, lamb, peas, cucumbers and tea – just to name a few. Mint is well known as a breath freshener as well as a stomach tonic when brewed as a tea.

Rosemary

Rosemary is a highly versatile herb that can be used with almost any dish, from chicken and fish, to pork, lamb, and beef as well as vegetables. Rosemary has a very rich history and is revered in many ancient cultures from Greece to Egypt for its antibacterial and antioxidant properties. Compounds found in rosemary have been studied as a potential preservative for packaged meat, a balm to heal skin ailments and has even been studied for its ability to kill cancer cells.

Tips

• Storing Herbs: Most fresh herbs will last one week and with some herbs even one month if they are well stored. Wrap them in a paper towel and store, refrigerated in an zipper lock bag.
• Substituting Dried for Fresh: There is no exact formula, but the general rule of thumb is to use half the amount of dried herbs for recipes that call for fresh amounts. Keep in mind, though, that fresh herbs are more nutritious and in most cases far tastier.
• Washing Herbs: Only wash your herbs when you are ready to use them. This will extend their fridge life. Rinse the herbs under cold water and pat dry before using.
• To Freeze or Not to Freeze: Despite what you may think, you can freeze many fresh herbs. Herbs with high water content, such as basil, tarragon, mint and chives all keep well in the freezer for several months. They won’t retain their shape and color, but they will retain their flavor. However you can find fresh herbs, especially parsley, cilantro, and mint, all year round in your local grocery store.

Related Posts

• Read about fresh lavender from the farmer’s market.
• Try my homemade remedy made with lavender that soothes bug bites

Related Recipes

• Herbed Fish with Creamy White Wine Sauce
• Light and Creamy Fettuccini with Fresh Basil
• Ginger Mint Iced Tea
• Roasted Lemon Chicken

Goji berries have a long history in Chinese medicine as being a cure all. Repudiated to improve circulation and even enhance libido, it’s no wonder they’re so popular! One thing is for certain, gojis have more antioxidants than any other food. High in carotenoids, that include beta carotene, lutein, and lycopene, they provide a combo of powerful antioxidants, which aid in protecting your cells from free radical damage that may cause premature aging, cancer, and a host of other health problems.

How to Cook with Goji Berries

Goji berries are less moist than other forms of dried fruits though you can use them in recipes that call for dried cherries or cranberries. If the dry texture troubles you, soak berries in a cup of hot water for 10 minutes.

Pink or dusty rose in color, goji berries tend to be less sweet than other dried fruits but don’t let that stop you from adding them to desserts – they are perfect served in moist rice pudding, tea cakes, and even sprinkled on frozen yogurt. Add them to sautéed spinach with caramelized onions for an extra boost of iron. Stir gojis into your party mixes, granola, and soups for extra nutrition and antioxidant punch. Try adding them to pasta with walnuts and goat cheese for more texture and tang.

Is it worth it? Well, organic food that is certified by the USDA avoids practices like genetic engineering, pesticides, radiation, and using sewage sludge for fertilizer, along with other potentially hazardous fertilizer from non-organic sources. In the cast of meat, producers are required to give livestock agricultural feed that is 100 percent organic. Organically raised animals may not be given hormones to promote growth, or antibiotics for any reason. Animals who are sick and are treated with medication outside of the guidelines cannot be sold as organic.

So what does that mean for our bodies? First, it means we are consuming less hormones, antibiotics and pesticides – certainly a better thing all around for our bodies. Why is this important? Long-term exposure to low levels of antibiotics in meat or milk can allow bacteria to become resistant to those exact antibiotics. While normally not a problem, it becomes a serious issue when you become ill from an infection – you must find a different antibiotic that still works.

So what about “free-range,” “hormone free” or “natural” that are used as labels on many foods? Free range is a method of farming where the animals are can roam freely instead of being contained or in a cage. Hormone free foods might mean that hormones were not used in production but this doesn’t cover other contaminants like pesticides. And natural? I don’t know where they came up with that one – but it really doesn’t have any legal government restrictions behind it, so anyone could use it for whatever products they want to market as healthy. The only way to be sure you’re getting organic is to look for the label created by the USDA.

What about local farming? Local produce is great for several reasons. While not all of it is organic, local farmers grow things in season. That means we’re getting the tastiest produce that nature has to offer because veggies and fruits are raised within their growing season. Also, produce tastes great since it doesn’t have far to travel and can ripen on the vine. Where can you buy local produce? Check out the farmer’s market, there are plenty to choose from. Some grocery stores even stock local produce in their grocery aisles – check for signs.

• Find a farmer’s market in New York City.
• Watch an informative cartoon about how our food is grown.
• Find out more about where most of our meat comes from.
• Find out more on food labeling and nutrition from the FDA.

So what’s all the current health buzz about cocoa I keep hearing on the news? Reports says that it does have many healthful qualities, including antioxidants called flavenoids that protect against cell damage and polyphenols that are proven to prevent cardiovascular disease, and the ability to relax and improve blood vessel functions, lowering high blood pressure.

But which chocolate are they taking about when the researches publish these finding? Dark is really the only way to go, meaning your chocolate choice should be dark because it contains at least 60 percent cocoa solids and good news – some brands of dark chocolate contain as much as 75 percent! Make sure you read the package to find out how much real cocoa your treat contains. Milk chocolate has fewer flavonoids than dark, and white chocolate has almost none because it doesn’t contain real cocoa!

So you’re thinking ‘great news’, finally something that’s indulgent is finally good for you! Not so fast my friends. While munching on a square of dark chocolate can make you feel like a king or queen, remember to keep the portion small since it does still contain a lot of fat and calories, 150 calories per ounce and can have as much as 12 grams of fat! Sorry to burst your bubble. However dark chocolate contains less sugar, which is always a benefit for those who don’t want to completely give up their daily small dose of chocolate.

While studies prove that chocolate is high in many antioxidants that can help you from aging quickly, you still want to make sure that you’re getting antioxidants from better sources of foods that are low in fat and calories. Eat lots veggies including spinach, broccoli, and carrots and add antioxidant fruits to your diet especially berries, citrus, cherries, and pomegranate. So I’m sorry to report that chocolate is not the cure that choco-holics were hoping for! But go ahead and enjoy! Remember the secret to having chocolate as part of a healthy diet is to enjoy it in moderation.

Jen’s Picks for Chocolate Indulgence

• If you love the tang of ginger, this dark chocolate bar from Green and Black’s will tickle your tastebuds and cool the chocolate craving.
• Best hot chocolate in the world: Zafra Kitchen, Hoboken/NJ
• Tempting books about chocolate:
  • The New Taste of Chocolate: A Cultural and Natural History of Cacao with Recipes by Maricel Presilla
  • Like Water For Chocolate by Laura Esquivel

Further Reading

• Blood pressure up? Calm down with Cocoa!
• Dark chocolate good for blood vessels
• When it comes to chocolate, give in to the dark

Meat Matters

Choose low-fat proteins when planning your main course. This includes skinless chicken, trimmed pork chops, shrimp, and ground turkey. Hot dogs taste great grilled, but you could be stocking up on a lot of fat – up to half your aloted intake for the day by eating only two! So always opt for chicken or turkey and check out the back of the package before buying those dogs to compare fat grams. Learn more about the different types of fats.

Measure Your Marinade

Homemade marinades seem really healthy, but they can be another “hidden” source of fat. Remember that just one tablespoon of olive oil has 14 grams of fat, so go easy on the oil and opt for other ways to flavor your meat and veggies including tomato paste, fresh herbs, fresh juices and juice concentrates, and fat-free condiments like soy sauce and mustard – the combinations are endless!

Safety First

Food safety is always important no matter what cooking technique you choose. Bacteria grow quickly when the weather is hot, so you’ll need to take extra care. The best way to ensure your meat is safe is to keep it refrigerated until you’re ready to grill. Using mess-free zipper lock bags are a great way to marinate you goodies overnight and an easy way to transport food outdoors.

Keep it Clean

No one relishes this task!! But keeping your grill clean from burnt food residue, dirt, and rust can help keep harmful, potential cancer-causing particles out of your food. Having a clean grill can also improve your cooking by improving the taste. If you have a gas grill with a lid, you can turn up the heat to high – a great way to kill bacteria. Scrape it down with a wire brush and get ready to grill. Or remove the grill and use plain ole soap. Be sure to heat up your grill after you rinse to keep rust away.

Related Posts

• Learn more about healthy grilling make-overs from nutritionist Joy Bauer.
• Don’t have access to an outdoor grill? Find out what my friend Kathy from startcooking.com suggests.

Related Recipes

• Turkey Burgers
• Grilled Eggplant with Miso Dressing
• Grilled Mango with Balsamic Glaze
• Grilled Chicken Caesar Salad
• Balsamic Aspargus

When it’s hot outside, there’s no need for fussy, elaborate, caloric meals. Farmer’s markets are the perfect place to stock up on summer produce at a discount. Most farmer’s stands are better quality than supermarkets and less expensive since they don’t have the same overhead as big chain stores. Not only will the food taste better and keep your wallet in check, but you’ll also be helping the environment by shopping locally. Three great reasons to visit your local farmer’s market today.

Summer produce is so flavorful in its own right, there’s really no need to make meals with a gazillion ingredients… it’s best to keep it simple! Slice some tomatoes, drizzle with a little olive oil and sprinkle with sea salt and you favorite vinegar, my picks are balsamic and sherry vinegar. And voila, you have the perfect tomato salad. Want to make it dinner party chic? Just add fresh sliced of mozzarella and handful of chopped herbs.

Found the perfect fish filet or piece of meat? No need for heavy sauces, try marinading instead! Want to stretch your protein even further? Cube it and thread it on skewars to make kebabs. Everyone likes a kebab on the grill, even the kids. Alternate with vegetables and you have a meal on a stick! Sounds like summer to me!

Don’t even want to bother with firing up the grill? There is no better excuse than the hot, steamy weather to take a break from a hot kitchen. Cold salads in the dead of winter wouldn’t pass as a meal, but summer salads are staples and refreshing. Fresh lettuce and veggies, canned tuna or beans, sliced fruits and some nuts… the options are endless! Use your imagination and enjoy without sabotaging your bikini body.

Related Recipes

• Tropical Fruit Salsa
• Grilled Flank Steak
• Grilled Chicken Caesar Salad
• Zucchini Salad with Lemon and Feta

Related Posts

• Learn more about healthy cookouts in my article for Self Magazine this June.
• Read more about easy summer soups and how to make them!
• Read all about how to make homemade marinades the skinny way!

Know Your Fat Facts,
Look Before You Lick.

Check out the label to see exactly how much fat you’re eating with every scoop. Keep in mind that most ice creams have 18 to 21 grams of fat per 1/2 cup, that’s a baby scoop at the most! And sadly that could be half the fat that you should have in one day depending on how active you are, so ice cream is a treat that should be savored on special occasions.

Make Better Choices

Ok – it’s not a special occasion and your local ice cream truck just rolled up. The hauntingly beautiful jingle song is calling out to you along with all the kids in your neighborhood – quick, do you choose the Choco-Taco or the Real Fruit Bar? Which one is the better option? I think most of us know the answer to that one! But what if you don’t like fruit bars? There are plenty of other low-fat options, from sherbets to sorbets, and ices available at your local grocery store. Once you’ve got the fat facts down, you’ll be more tempted to reach for the healthier choice in your own freezer, even when you hear the ice cream truck outside.

Ice Cream Vs. Frozen Yogurt

Is frozen yogurt always the better choice? Again, be a slender sleuth and check the label. Most frozen yogurts won’t save you a ton on calories but you will save loads of fat. So what about all that sugar? If it’s an occasional treat, no worries, but if you are in the habit of cracking open your freezer 3 to 4 times a week, consider making your frozen treat yourself by starting with plain, non-fat yogurt. You can control the amount of sugar while choosing the sweetener. Rule out the long list of preservatives and additives like high fructose corn syrup. Instead, add something that is sweet but that also has nutritional value like fresh berries, fruit juice, or applesauce. By mixing it yourself, you can make it special with non-fat extracts, instant coffee, and/or one low-fat crumbled cookie of your choice.

Portion Control Patrol

My husband, whose metabolism is always in hyper-drive, has no concept of portion control. I bust him on a regular basis – positioned in front of the TV with a pint of ice cream scooping it directly from the carton into his mouth. Ice cream goes down so smoothly, but a moment on the lips could cause expanding hips! Well, at least for me! Since ice cream goes down so easily, it’s so hard to tell the difference between one half a cup and a whole cup, unless you measure before you start! Make it even easier for yourself and buy a small bowl that only measures one cup.

Related Recipes

• Orange Sherbet
• Chocolate Sorbet
• Cherry Almond Smoothie
• Cardamom Ice Cream

Related Posts

• Snack time doesn’t mean that you have to load up on fat and calories. My friend Leslie, a New York City nutritionist, has great ideas for afternoon snacks.
• Want to invent your own exotic frozen yogurt flavor? Why not try adding a handful of goji berries or sprinkling in some lavender buds and vanilla extract?

Through delectable exhibitions and mouth-watering programs, be inspired to grow, prepare, and eat garden-fresh produce, and understand how plants provide the food and drink essential to maintaining life and enhancing wellness.

During Vegetables and Kids (Tuesdays-Fridays, 1:30-5:30 p.m.; Saturdays and Sundays, 10 a.m.-5:30 p.m.) children can plant, tend, and harvest fruit, herbs, and vegetables all summer long.

NOTE: Stop by June 27 & 28 (10 a.m.-6 p.m) for a special local food festival!

Related Posts

• Add more veggies to your plate. Try making a garden veggie bowl.
• Learn ways to get your kids to eat whole grains.
• Chefs who know, grow.

With summer in full swing, help your skin successfully weather the season with these two essential steps: exfoliation and moisturization. As dermatologist will tell you, skin-cell buildup can lead to dryness, poor circulation and possibly blemishes. Exfoliation removes these dead cells, thus revealing fresh skin that is better able to absorb moisture — and moisturization is the second part of this one-two combination.

As an aside for men: While men’s skin is typically oilier than women’s, men are oftentimes more prone to epidermal dehydration.

So here are 5 easy ways your kitchen can serve as your very own spa:

Grapefruit = Hydration

Juicy, tart, sweet, and refreshing, delicious grapefruit keeps you beautiful, inside and out! I use it in my kitchen because it’s easy to find year round and I love its versatile flavor. Grapefruit contains potassium, which is necessary to keep water levels stable in your body for proper hydration.

• Citrus Smoothie
• Citrus Almond Chicken

Avocado = Moisturizer

If you can’t do grapefruit because you’re on certain prescription medications, Avocado is also a good choice since it’s also high in potassium. Packed with vitamins A, C and E and a mix of good fats, avocado works as the perfect moisturizer, reducing roughness, cracking and irritation.

• Guacamole

Broccoli= Inner Cell Protection

Broccoli has been touted as a superfood, and for good reason. The vitamin C in broccoli aids in collagen production and keeps your skin healthy and supple, while vitamin E protects your skin cell membranes and guards against UV radiation damage. Broccoli is available year round and is a staple in my fridge. I love it because it’s versatile and I know that most of my dinner guests and their kids just love it.

• Garlic Broccoli
• Lemon Pepper Shrimp
• Chicken Veggie Stir Fry

Baby Spinach = Anti-Wrinkle

Rich in vitamin A, spinach is truly the ultimate skin care vitamin. Used in wrinkle creams and acne treatments, spinach works your skin from the inside out.

• Sauteed Spinach
• Garden Veggie Bowl
• Blueberry Pops

Peach = Exfoliant

Peaches are great sources of skin-rejuvenating alpha-hydroxy fruit acids that remove dead skin cells, as well as vitamins A and C to nurture new ones. Peach juice can unblock pores, fight blemishes and may even reduce wrinkles — its astringent effects are especially effective for oily skin.