DIY Blendicano Recipe - Frappuccino for 10 calories!

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The "blendicano" has been all over the fitness blog world. I don't know who figured it out, but everyone seems to be talking about it (don't believe me? check this out). It is apparently on Starbucks' secret menu, and it consists of espresso, ice, and syrup, blended like a frappuccino -- but sooooooo much healthier. Like, 200 times healthier. And that's not even an exaggeration.

I tried it... and twas amazing.



But, I do have one piece of "beef" with this drink. At Starbucks, your flavor/sweetener options are limited: you can get regular, sugar-laden syrup, or you can get "sugar free" aka full-of-cancer-causing-chemicals syrup. <--neither of those sound too good to me.

So, I decided to tackle it on my own using Nunaturals liquid stevia syrup. Here's my take on the famous blendicano:

DIY BLENDICANO RECIPE - STARBUCKS' SECRET MENU

Ingredients:

• 3-4 shots of espresso (or, if you don't have an espresso machine, 1/2 cup of really strong brewed coffee will do)
• 1 cup of ice
• Sweetener to taste (even with the blendicano, people have different preferences - I'm a 2 pump girl, Sierra likes 4. You dig it? So, with this recipe, I go with one full dropper of liquid vanilla stevia).

Directions:

1. Put all ingredients in a blender and blend that stuff up! You may need to use a tamper/spatula to keep things moving at first, but keep blending until the texture resembles a frap. **If things are too thick, try adding water about 2 tbsp at a time until you reach the right consistency!**
2. Serve! MMmmm, drink it and tackle the world!

Why did I use Stevia?

• NATURAL. Stevia is made from a plant that is very similar to mint, so it is entirely natural (like sugar). 
• ZERO CALORIES. Unlike sugar, however, it has zero calories and...
• HEALTHIER. ...it also does not put you at risk for the myriad of health issues sugar does. 
• TASTES FREAKING GOOD. Oh yeah. There's that, too.

Liquid Flavors:

Stevia comes in powder (you've probably seen "Truvia" at the stores) and liquid form. When it comes to liquid stevia, Nunaturals have a lot of flavors, which gives you a lot of power to customize your drink. Since I'm not a huge fan of adding things like orange and lemon to my coffee, here are some of the flavors that I think could work (and a link to help you buy them ASAP!).

• Vanilla
• Chocolate
• Peppermint

Blueberry Cheesecake In A Jar with Homemade Agave Granola

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Get ready for just enough sweetness, just enough tang, and the absolute perfect amount of creamy goodness. Because it's made in a jar, you can pop it in your purse (or a picnic basket!) and enjoy it later! Did I mention it's the healthiest version of cheesecake I've heard of to date?!

I might have figured out the key to life. I love love love cheesecake. And while there's probably no way to make it entirely healthy (I mean, cheese is in the name, and it requires a helluvalot of cream cheese and additional cream), I think I may have found the solution, here. Low fat cream cheese, half and half instead of heavy cream, and truvia in place of most of the sugar. There's still 1 tbsp of regular sugar, so feel free to omit that if you'd like, but I found that it added just the right amount of sweetness to combat the aftertaste that stevia products can occasionally have.

This recipe is delicious. I made it for Justin and I before going on a date night picnic to Wicker Park and found it to be the perfect treat. It's sweet, but not to sweet. Tangy, but not too tangy. And all together wonderful. Many of you asked for the recipe -- so here it is!

Blueberry Cheesecake In A Jar with Homemade Agave Granola

Ingredients:

• 2 Mason Jars
• 1 Large Oven-Safe Pot
• 1/4 cup Truvia or Stevia Extract Powder
• 1 tbsp Sugar
• 1 Package Low Fat Cream Cheese, room temperature
• 1 Egg
• 1/8 cup Half and Half
• 1 teaspoon Vanilla Extract
• 1/2 cup Blueberries
• 1/2 cup Homemade Granola (or use your own store bought granola, even crumble a honey and oats Nature Valley bar on top!)
• Honey or Agave Nectar, for drizzling 

Directions:

1. Preheat oven to 350 degrees.
2. Fill a large pot of water half full. Be sure to use a pot that is oven-safe (you'll be putting the whole pot into the oven later) and fill it deep enough to cover half of your mason jars, once you add them.
3. Combine sugar and cream cheese and mix together until smooth. 
4. Add the egg and mix well until everything is the same color and consistency.
5. Add half and half and vanilla and mix well.
6. Take the boiling pot of water off of the heat. 
7. Pour the mixture into the mason jars. This recipe should give you two 1/2 full jars, depending on the size of your jars. Screw on the tops and place them carefully into the pot of hot water so that they are standing up.
8. Place the entire pot in the oven and bake for 22-26 minutes, or until the edges look firm.
9. Remove from the oven and let cool. Before serving, add a layer of homemade granola and blueberries. Drizzle with honey or honey-flavored agave nectar. Refrigerate until serving!

Skinny Strawberry Almond Chocolate Trifle

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If you're having a huge dessert craving, this is for you. It is decadent, creamy, and rich... while still being low calorie. And you can trick your friends into eating it. They'll never guess it's low cal!

Time for dessert! You can make this in individual servings for yourself... or have them sitting out at your next cocktail party. I promise they will not disappoint.

P.S. Are you making one of these recipes? Send me a picture (via email or facebook!).

Strawberry Almond Chocolate Trifle

Servings: 6

Calories: 162

WW Points (Old): 3

WW PointsPlus: 4

Ingredients:

• 1 cup Skim Milk
• 1 Box Jello Chocolate Mousse Mix
• 1/4 cup Coconut Flakes
• 10 strawberries, sliced
• 1/4 cup Sliced Almonds
• Whipped Cream (TruWhip is awesome), to taste (I used 2 tbsp per serving, or 12 tbsp per recipe)

Directions:

1. Combine chocolate mousse mix with 1 cup of skim milk and mix, using an electric mixer, on low for 30 seconds, then on high for 4 minutes.
2. Set mousse in the fridge to cool for 2 hours.
3. In individual wine glasses, begin with 2 spoonfulls of Chocolate Mousse. 
4. Add a layer of Coconut Flakes (or omit if you're not a fan!).
5. Add a layer of Strawberry slices.
6. Add a layer of Whipped Cream.
7. Add another layer of 2 spoonfulls of Chocolate Mousse.
8. Add a layer of Sliced Almonds.
9. Add a layer of Strawberry slices.
10. Add a layer of Coconut Flakes.
11. Add a layer of Whipped Cream and top with remaining Strawberries.

Just for shoots and giggles... how cute is this strawberry? It wants to kiss ya!

Orange Sesame Salmon and Asparagus En Papillote

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Can we talk about fish? It's so good for you. And so tasty.

You know what else is awesome? Speaking French. For example, say "En Papillote." Thrilling, isn't it? Don't you feel like a chef, right out of Ratatouille (or perhaps a more sophisticated movie, which is... er... slipping my mind). So, did you do it? Did you say En Papillote? Good. Want to know what it means? It's very deep and meaningful. You might want to take your seat for this one... Drumroll please!

It means in parchment. Another translation has En Papillote meaning "You Still Look Good In Your Bikini." See, I told you it was deep and meaningful.

In all seriousness (which is hard for me right now), dishes baked in parchment are lighter and healthier than their pan-and-butter-baked counterparts. Instead of filling a pan or casserole dish with butter, oil, and various other unmentionable caloric offenders, this method of cooking uses the moisture from the food, itself, to cook the meal, along with a very small amount of added flavorings.

No, there is no butter. Fats and cholesterol need not apply. We're not hiring.



P.S. You can play peek-a-boo with your food! I asked your mom. She gave you permission. Now you see it(above)... Now you don't(below)... Why yes, I am a magician! 



And, for those of you who enjoy food porn (admitting you have a problem is the first step toward recovery), here are the shots! Scroll to the end for the recipe.

Orange Ginger Salmon En Papillote

Prep time: 10 minutes
Cook time: 10 minutes
Adapted from: This Recipe

Ingredients:

• Zest of 1/2 an orange
• 1 teaspoon minced ginger (the fresher the better)
• 3 tbsp Low Sodium Soy Sauce
• 1 tbsp Orange Juice
• 1 tbsp Rice Vinegar
• 1 tsp Olive Oil (and additional Olive Oil for brushing packets)
• 2 tsp Sesame Seeds
• 1 Yellow Pepper, sliced into long, thin pieces
• 4 pieces of Salmon
• Parchment paper

Directions:

1. Preheat the oven to 425 degrees.
2. Make the marinade. Combine orange zest, ginger, soy sauce, orange juice, rice vinegar, olive oil, and sesame seeds and set the mixture aside.
3. Prep the pouches of parchment paper. Depending on the width of your paper, you may have more or less to work with. Make sure that one side is at least 15 or 16 inches long and that the second side is at least 10 inches long (the wider the paper, the better!). Fold each paper in half.
4. Fill the parchment pouches. Evenly divide vegetables and place them in the center of each piece of parchment paper. Use a tablespoon to spoon a bit (about 1 tbsp) of the marinade mixture on top of the vegetables. Then place one piece of salmon on top of each pile of vegetables.
    
5. Fold the parchment pouches. Fold two sides up to meet in the center and overlap them, folding/rolling down toward the fish. Then, make small, overlapping folds on each of the two remaining sides to close the pouch. Place pouches in a casserole dish to bake. Don't worry! This doesn't have to be exact or beautiful!
   
6. Brush olive oil over the top of each parchment pouch.
   
7. Bake for 10 minutes, or until the parchment paper begins to brown (which will happen because of the olive oil). Remove and transfer to dishes. Cut the pouches open (or unroll them if you're brave!) and let steam escape before serving each pouch to a guest!
    

Whole Wheat Flax Waffles/Pancakes

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This weekend was beautiful in Chicago! Justin and I went on a 26 mile bike ride... a ride worthy of much food consumption (seriously, or else I would have passed out). Here's the thing about those days when you've got some extra wiggle room on your food intake: be careful!

"But Carly, what if I bike 26 miles and burn over a thousand calories like you did?" Why, I'm glad you asked. First of all, you can eat your way through any workout. If I had come back, pounded the St. Patrick's Day Beers, consumed a big meal of Corned Beef Hash and Red Potatoes, and topped it off with a bucket of FroYo... well, my friends, that could quite possibly have been me "eating" through my workout. Regardless of how many calories you burn in any given day, stay smart and don't stuff your face with unhealthy crap!



Second, on top of the possibility of eating through a workout, remember that your body needs to recover post-workout -- especially an intense one. While good carbs and proteins are helpful to your body's recovery, beer and processed foods will leave you dehydrated and sore.

So, as Spring is (very swiftly) moving in and we all start spending a bit more time outside and active,  I'm working on a number of recipes for healthy foods that will supplement your intake of fiber, protein, and good carbs.

I recently made these Whole Wheat Waffles with ground flax meal, which is a good source of fiber and lignans. Here's a delicious recipe for a hearty breakfast (perhaps before a long bike ride?!), a late brunch, or breakfast-for-dinner! Why Fiber? Fiber rocks! High-fiber foods decrease appetite, lower blood sugar, reduce chances of cardiovascular diseases, and speeds up your metabolism by helping your body process foods more quickly. Why Lignans? Lignans are antioxidants known to fight against unwanted cell growth. Recent studies are showing they also help fortify your body against breast and colon cancer (and prostate cancer, too!).

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Recipe | Raspberry Cupcake Tarts (OO fancy!)

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Teacher: Happy Valentine's Day, boys and girls! Time to get your fancy on.

Students: But what does that mean, Miss. Taylor?


Teacher: Why, class, it simply means that Valentine's Day is a day to treat your loved ones with extra special love.

Student: So that's what my dad means when he tells my mom they're going to get fancy?!


Teacher: Err -- yes, Johnny. It means he is going to be extra nice and give her extra love.

Students: Gross!

But really. Happy Valentines Day. What are you doing to get fancy for your boy or girl (or, gosh darn it, for yourself?!)? If you're flat out of ideas or just have extra love to give, here's a quick and easy recipe for a dessert that looks and tastes like love!

Frozen Banana (Low Cal) Ice Cream

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Ice cream is such a comfort food. I mean, how many foods do you not need your teeth to consume? Okay, soup. That’s a comfort food too. Checkmate.

That said, ice cream slipped my mind for a while – a few years, even – until Oprah (that darn Oprah!) became a proclaimed fan of my family’s favorite ice cream joint, Graeter’s, from Westerville, Ohio (what’s up, Ohio). Our local grocery promptly ordered what appears to be a never ending supply of Black Raspberry Chocolate Chip and Peanut Butter something-or-other (can you tell I prefer the former?) because what Oprah says, we do… and because Oprah is the President of the United States. Wait, she’s not? Crap.

Moving on. This Oprah ice cream craze has my mind yet again on ice cream. As with any good thing in life, the gears in my head got working and I had visions of Do It Yourself and Make It Healthy (my two most frequent visions, other than Turn It Into Gold, which hasn’t been working out exactly as planned).

In all honesty, I’ve always been a skeptic of the frozen banana ice cream concept. I imagined the flavor would be lacking and the consistency would run like eggs sunny side up.  I’m also not a huge fan of banana-flavored things (other than cupcakes, of course, and only when they also contain nuts or chocolate, of which the following recipe contains both).  But in the name of Oprah, I vowed to make it happen! And alas (like that old school verbage?)-- this ice cream is reminiscent of Chunky Monkey but is… wait for it… healthy. Healthy Ice Cream. Ah, Mrs. President, I hope you are proud of me!

Ingredients:

2 Bananas

¼ cup bittersweet chocolate chips

¼ teaspoon vanilla

¼ cup chopped nuts (almonds or walnuts)

Optional: 1 tablespoon nutella

Directions:

Cut bananas into small slices and freeze for 2+ hours.

Remove bananas from freezer and blend with vanilla in a blender.

Add chocolate chips and nuts.

Slowly swirl in nutella.