Salsa’s are a great way to add tons of flavor to your food without adding a lot of fat and sugar. I add a few tablespoons of salsa to breakfast dishes like egg wraps and tofu scrambles, but they are great with chicken and fish dishes, Mexican recipes, or even stir fries. For a quick snack you can serve with whole wheat organic tortilla chips.

Tomato/Avocado Salsa

• 1 large tomato, diced
• 1/4 C diced red onion
• 1/2 jalapeno, minced
• 2-3 Tbsp lime juice
• 1/2 avocado, diced
• 1/4 C chopped fresh cilantro
• Cayenne, salt & pepper to taste

Directions:

• Combine tomato, onion, jalapeno, lime juice to taste, cayenne, salt and pepper in a medium bowl. Stir in avocado and cilantro. Makes about 1 ½ cups.

Mango Salsa

• 1 ripe mango, diced (1 1/2 cups)
• 1/4 C chopped red onion
• 2 Tbsp each of lime juice and rice vinegar
• 1 Tbsp chopped fresh cilantro
• Salt & pepper

Directions:

• Combine mango, onion, lime juice, vinegar, cilantro and salt & pepper in a medium bowl. Let stand for 15 minutes; stir before serving. Make about 1 ½ cups.

Cucumber Salsa

• 1 C chopped seeded, cucumber
• 1/4 C chopped seeded tomato
• 1 Tbsp chopped red onion
• 1 Tbsp each chopped parsley and jalapeno and cilantro
• 1 garlic clove, minced
• 1/4 C reduced-fat sour cream
• 1 Tbsp lime juice
• 1 tsp cumin
• Salt & pepper

Directions:

• In a small bowl, combine cucumber, tomato, onion, parsley, jalapeno, cilantro and salt & pepper. In another bowl, combine the sour cream, lime juice, and cumin. Pour over cucumber mixture and toss gently to coat. Makes about ½ cups.

Turmeric – This spice contains more than two dozen anti-inflammatory compounds. Several studies suggest that this culinary spice can outperform many of the medications on the market.

Kelp – Contains Fucoidan – a powerful anti-inflammatory. It is also high in fiber and anti-oxidants. Packaged seaweed snacks are high in salt and coated in vegetable oils, so try to go easy on them.

Green Tea – This delicious drink is packed with flavonoids and polyphenols, both of which make a great choice in an anti-inflammatory diet. It is also a great source of antioxidant benefits.

Wild Salmon – A fish that contains two potent omega-3 fatty acids which can really help out with inflammation. Studies have shown it provides anti-aging benefits as well.

Blueberries – This berry is one of the super fruits! Filled with antioxidants and high in phytonutrients, which provide protection against inflammation and other diseases.

Olive Oil – Contains a compound called Oleocanthal which is believed to have similar properties to Ibuprofen. It is also a great source of polyphenols which protect the heart and blood vessels from inflammation.

Sweet Potato – This yummy vegetable contains a ton of fiber, vitamins and beta-carotene all of which help to heal inflammation in the body.

Foods to Avoid – Sugar, high fat meats, processed foods and refined white flours which you find in breads and pasta. Some studies suggest cutting back on foods that come from the nightshade family of plants like tomatoes, eggplant and peppers.

Roasted Cauliflower Popcorn

• 1 small head of cauliflower, broken into florets
• 2 Tbsp olive oil
• 1/2 tsp each salt, pepper, paprika, garlic powder, chili powder

Directions:

• Preheat oven to 400F
• Mix cauliflower, oil and all spices together in a bowl, and then place in a single layer on a baking pan (you can line with parchment or tin foil for easier cleanup).
• Roast for about 30-40 minutes until pieces look a light brown color. Stir a few times while roasting.
• Serve warm or at room temperature. Serves 4-5.

I always try to keep track of my calorie intake each day. For those of you doing the same, I have put together a couple of easy and healthy dinner recipes.  The recipes are for two servings, but they can be easily doubled for family dinners or leftovers.

Roasted Shrimp and Peppers

1/2 C basmati rice

• 1/2 red and green bell pepper, sliced thin
• 3 green onions, sliced into ½ inch pieces
• 1/2 pound of large deveined shrimp
• 1/2 lemon, sliced thin
• 1 Tbsp olive oil
• 1/2 tsp each of crushed red pepper and paprika and thyme
• Salt & pepper

Directions:

• Cook the rice according to the package directions.
• Toss all of the other ingredients together in a large bowl, and then spread onto a baking sheet. Place in a preheated 425 degree oven and bake for approximately 10 minutes. Serve over rice.  Serves 2.

Curried Eggplant

• 1/2 C basmati rice
• 1 small eggplant, cut into ½ inch pieces
• 1 C of cherry tomatoes cut in half
• 1 small onion, chopped
• 1 small can of chick peas, drained and rinsed
• 1 Tbsp olive oil
• 1/4 C of fresh basil or 2 Tbsp of dried
• 1 tsp of curry powder
• Salt & pepper

Directions:

• Cook rice according to package directions.
• Add oil and onion to a saucepan over medium heat and cook for about 3 minutes.
• Add tomatoes, eggplant, curry powder, salt and pepper. Stir and cook for about 2 minutes and then add 1 cup of water and bring to a boil. Reduce heat and simmer for about 10 minutes.
• Add chickpeas and cook until heated about 2 minutes.
• Serve over rice.  Serves 2.

Grilled Onion Burger

• 2 thick slices of onion
• 1/2 pound of lean ground beef
• 1 tsp each garlic powder, thyme and onion powder
• 2 slices of low fat Swiss cheese
• 2 slices of thick bread or 1 hamburger bun halved
• Salt & pepper

Directions:

• Add all spices and salt & pepper to ground beef and shape into patty. Place the onion slice on top of the patty and press into the burger (shape the meat around it so the onion is even with the meat.
• Place the burger onion side down on to a hot grill or grilling pan and cook about 5 minutes.  Flip and cook about 5 more minutes.
• Toast the bread or hamburger buns. Place a slice of cheese on the burger during the last minute of grilling, and place on top of bread.  Add a sliced tomato or pickle slices if you like.

Rhubarb and Walnut Salad

• 1 C fresh rhubard cut into 1/2 pieces
• 1 Tbsp honey
• 3 C mixed greens
• 1/4 C walnuts chopped
• 1/4 C raisins
• 1/4 C goat cheese crumbled
• 2 Tbsp each olive oil and balsamic vinegar
• Salt & pepper

Directions:

• Toss the rhubarb and honey together and place on a baking sheet.  Roast for about 5 minutes at 425 degrees. Let cool on the baking sheet.
• Mix oil, vinegar, salt and pepper in a large bowl, add mixed greens and toss. Place on plates and top with rhubarb, goat cheese and walnuts. Serves 2.

Lime Sparkler

• 2 C sugar free lemon-lime soda or lemon-lime carbonated water
• 1 C green tea
• 1/2 C of sliced strawberries
• 1/2 lime sliced thin
• 1 tbsp of sugar replacement (Splenda)
• Ice

Directions:

• Combine all of the ingredients into a pitcher and serve, or put in the refrigerator until use. The flavors will increase with time. Serves 4.

JNF Vanilla Iced Coffee

• 2 C chilled coffee
• 1/2 C of fat-free milk
• 2 tsp each sugar substitute (Splenda) and vanilla extract
• 1 scoop of JNF Vanilla Protein Powder
• Ice (about 1 cup)

Directions:

• Combine all of the ingredients into a blender, and blend on high speed until smooth and foamy. Serve immediately.  Serves 4.

Tropical Twist

• 2 C of carbonated water
• 1/2 C each pineapple juice and mango juice
• Fresh mint, chopped
• Ice

Directions:

• Combine all of the ingredients into a pitcher and serve, or put in the refrigerator until use. The flavors will increase with time. Serves 4.

Cinnamon – This great smelling spice contains a compound called Polyphenols which can act like insulin and help to regulate blood sugar levels. Cinnamon also contains iron, calcium and fiber, and other substances found in it are said to protect your cells against the damage caused by free radicals. Also, because this spice is sweet in flavor, it can help to reduce those sugar cravings-try sprinkling a sliced apple with cinnamon instead of grabbing a cookie. Adding cinnamon to your morning coffee, hot chocolate or tea is an easy one, but you can also include it in your baking or even those spicy sauces – I like to add a teaspoon or more to my fav Indian and Mexican dishes!

Oregano – Studies say that 1 teaspoon of this spice has as much antioxidant compounds as 3 cups of broccoli. It may also fend off certain types of bacteria – one study suggested that when it comes to natural barriers against E. coli, Salmonella and Listeria, Oregano Oil was found to be the most effective antimicrobial. Sprinkling a little Oregano onto your tomatoes or your veggies before roasting adds great flavor!

Rosemary – Rosemary has shown to possess significant antifungal and antibacterial properties. A university recently reported that adding rosemary to ground beef helped prevent the formation of cancer-causing compounds produced when meat are grilled, broiled or fried. Dried or fresh rosemary tastes great on potatoes, chicken, turkey and numerous Italian dishes!

Turmeric – The information out there says that this spice which is filled with a powerful antioxidant may help fight certain types of cancer. It is also known for its potent anti-inflammatory properties, helping to relieve the pain of arthritis, injuries and even dental procedures. Adding this spice to your diet is easy, especially if you like curries. There are also some really good Turmeric teas out there.

Ginger – I love ginger! This one is pretty well known for its health benefits, including its anti-inflammatory properties and its ability to help ease exercise induced muscle pain. Two of this spice’s phytochemicals (shogaol and zingerone) have anti-tussive and anti-inflammatory properties meaning they can provide relief of coughs and congestion from colds. You can store fresh ginger in the freezer and then just grate some into your next stir-fry, or add some of the dried spice to your teas, desserts and protein shakes.

Dried Red Pepper – One study has shown that eating red peppers can help suppress your appetite, assist with calorie burn and suppress your body’s fat accumulation. It is also known to help control pain by either adding to your diet or by using topically in the form of a cream or patch. Funny enough, this hot spice helps to trigger the body’s cooling system. This spice can be added to almost anything that needs that kick of flavor, like sauces, dressings, vegetables and meat dishes.

Avocados – This delicious fruit contains a nutrient called glutathione, which studies say can block dozens of carcinogens while assisting the liver to detoxify certain synthetic chemicals. I love adding an avocado to one of my JNF Vanilla Protein Shakes!

Beets – Contain a plant pigment called Betalains, which gives them their deep color. Betalains promote cell structure, repair and regeneration especially in the liver, which is your body’s chief detox center. Also, the high amounts of fiber in beets improve your digestion and help to eliminate body waste. I love beets, but if they are something you don’t care for, you can easily sneak them into sauces, baked goods, or even shakes.

Cabbage – There is a ton of info out there that says cabbage contains many antioxidant and anticancer properties. This veggie also cleanses your digestive track and strengthens the liver’s detoxing ability. Adding grated cabbage to a salad or a soup is an easy way to include this in your diet.

Flaxseeds – Are known as one of the “super foods”. Besides being a great source of Omega-3’s, these seeds provide a great source of fiber that helps to bind and flush toxins from our intestinal tracts. You can add these seeds to your breakfast cereal, to salads or they can be ground and added to shakes or teas.

Garlic & Onions – Both of these contain flavonoids that fuel the production of glutathione which is one of the liver’s strongest antioxidants. They have potent anti-bacterial and immune boosting properties. Adding these to your daily diet is dead easy, when you include them in things like stir-fry’s, soups, sauces, and dressings.

Grapefruit – This fruit is full of Vitamin C and antioxidants which boosts the liver’s ability to cleanse and help flush out carcinogens and other toxins. Start each morning with a small glass of fresh squeezed juice or add the fruit to a salad.

Green Tea – Is rich in antioxidants, especially Catechins, which are known to assist liver function. Try and have a cup of hot tea or a glass of an iced version each day!

Kale – This yummy vegetable supplies your digestive track with a chlorophyll boost. This in turn helps to rid the body of harmful environment toxins like cleaning products, herbicides and pesticides. A really easy way to incorporate this into your diet is to spread bite-size pieces onto a baking sheet, spray with olive oil and sprinkle with sea salt, then bake at 275 degrees for about 20 minutes (turn over once).

Lemons & Limes – These fruits contain high amounts of Vitamin C which helps to synthesis toxins into something that can be absorbed by water. I always have a pitcher of water in my fridge with lemon and lime slices, but you can easily add the juice or the peel to almost anything.

Apple and Spice Breakfast Quinoa

• 1/2 C Quinoa
• 1/2 C apple juice
• 1/2 C milk or soy milk
• 1/4 tsp each cinnamon and nutmeg
• 2 Tbsp Craisins (or raisins)
• 1 Tbsp chia seeds (or flax seeds)
• 1 apple, chopped

Directions

• Add quinoa, apple juice and milk to a saucepan. Bring to a boil, reduce heat to low, cover and cook for about 8-10 minutes.
• Add cinnamon, nutmeg, craisins, chia seeds and apple and continue cooking until all the liquid is absorbed (approx. 2-3 minutes). Serves 2.

1. Applesauce (unsweetened) for sugar or fat – One cup of unsweetened applesauce contains about 100 calories, while one cup of sugar is close to 800. When baking, you can sub sugar with applesauce in a 1 to 1 ratio, but you will need to reduce the liquids (wet ingredients) in your recipe by about 1/4 cup. This works great for cake and cookie recipes. You can also exchange some of the fat in recipes with applesauce. Try swapping out about half of the fat in your next recipe – if it calls for 1 cup of oil, use 1/2 cup of oil and a 1/2 cup of applesauce.
2. Nonfat Greek Yogurt for Mayo or Sour Cream – This is an easy one! The fat-free yogurt contains about 130 calories and 0 grams of fat per cup and sour cream is approximately 445 calories and 45g grams of fat for the same amount. They taste almost identical and can be substituted on a 1 to 1 ratio. This sub works great in baking recipes as well as dips and sauces.
3. Spaghetti Squash or Zucchini Ribbons for Pasta – Both of these options are a healthy, low-carb alternative for pasta.  Use a vegetable peeler to make long ribbons of zucchini and then simply sauté the vegetable and add your sauce.  Spaghetti squash can take a little longer to prepare, but it really does look and taste like pasta. Cut your squash in half and clean out the seeds. Then either cook in a container with a bit of water in the microwave, or you can sprinkle a small amount of olive oil and bake in the oven at 400 degrees for about 45-55 minutes. This will save you almost 200 calories per cup.
4. Olive Oil Spray for Butter – Here is another easy one. Next time you are going to sauté your vegetables or even brown your chicken or turkey for a recipe, spray a pan with Olive Oil Spray. It is a great way to cut down on saturated fats and increase your Omega-3’s.
5. Egg Whites for Whole Eggs – There is about half the recommended daily cholesterol in one egg yolk. So swapping out the egg yolks in your next breakfast dish will cut out the cholesterol and double up your protein. This doesn’t always work out with baking recipes, but for frittatas, omelets, and French toast recipes, it is perfect.
6. Avocado Puree for Butter or Mayo – These are all fats, but the Avocado is by far, healthier than the other two. Avocado’s provide you with healthy fat, potassium, vitamins B, C and K and contain no cholesterol. This fruit can be used in baking recipes, using about a 1 to 1 ratio (however you may have to experiment with this a little). Also, using Avocado puree on sandwiches adds moisture, great flavor and a ton of that nutritional value!

Here are a few other quick subs:

• Whole wheat flour for white flour
• Mashed bananas for fat
• Vanilla for sugar
• Ground turkey for ground beef
• Coconut milk for cream
• Lettuce leaves for tortilla wraps
• Quinoa for couscous