Sugar and spice and all things nice.. like popcorn

Popcorn may be our healthiest option when we're craving a crunchy sweet (or salty) snack, so here's a light treat to try that I think you all will enjoy while taking in the newest Harry Potter film.. or So You Think You Can Dance episode (depending on your tastes, both go well with it)

Cinnamon-Sugar Popcorn (with a Cayenne Kick)
**from enlightenedcooking.blogspot.com (a very good blog I came across about a month ago, simply delish)

8 cups air-popped popcorn (popped in airpopper)
Butter-flavored or regular cooking spray
2 tablespoons sugar
1 teaspoon ground cinnamon
1/2 teaspoon salt
1/8 teaspoon cayenne pepper (more or less to taste)
1 and 1/2 tablespoons unsalted butter

Place popcorn in a large bowl. Lightly coat popcorn with cooking spray; toss well. Repeat the spraying and tossing one more time.

Combine sugar, cinnamon, salt, and cayenne in a small bowl. Drizzle popcorn with melted butter; toss well. Sprinkle with sugar mixture; toss well to coat. Makes 8 1-cup servings

Nutrition per Serving (1 cup)
Calories 61; Fat 1.3g: Protein 0.5g; Carbohydrate 4.8g; Fiber: 0.7)

Go on, give it a try, I know you won't be disappointed..

Because I can't leave you without this..

Thank you Danispies.com for this gem! Just look at that sweet potato, black bean goodness

in this shot.. Probably the equivilant to a Sports Illustrated Bikini cover shot for some of us.. James..

Here's the recipe, happy cooking!

Black Bean and Kale Topped YAMS w/ Avocado Mash
Ingredients

1 YAM

1 tsp of olive oil

1-15oz can of black beans

1 cup of frozen or canned corn

2 cloves of chopped garlic

½ onion, chopped

2 heaping handfuls of kale

Juice of half a lime

1 tbsp cumin

¼ cup lite shredded Mexican cheese blend

Avocado Mash

½ avocado

1 tbsp limejuice

1 clove garlic

Pinch of salt
Directions

Pre-heat oven to 425. Poke a bunch of holes is your YAM, pop into the oven for about one hour or until fork tender. Heat one olive oil in a small saucepan and add in onions and garlic. Sauté for about five minutes or until your onions are translucent.

Add black beans (along with the liquid) and cumin and cook until the beans are heated through. Stir in the kale, corn and limejuice and cook for about five more minutes or until the kale has wilted down.

While your beans are cooking, combine half an avocado with one clove of crushed garlic, a squish of limejuice and a pinch of salt. Mash up with the back of a fork and then set aside.Split your YAM in half and top each with two tablespoons of cheese.

Then pile one cup of the black bean and kale mixture over the top and finish each YAM with half of the avocado mash. Enjoy!

Nutritional Info: Calories 375 per serving

Serves 2. (You will have one extra serving of beans and kale).

Total Fat: 10.4g; ; Carbohydrate: 58.5g; Dietary Fiber: 13.6; Sugars: 10.9g; Protein: 15.4g

As promised..

Since I just found out this weekend that people other then studio staff read this email, the presuure has risen and I have been making promises that I'm now having to keep.

Between tostadas and margaritas this weekend, I had been talking about my new favorite energy bar to make from the Enlightened Cooking Blog, it's made with whole grain goodness, protein powder and chocolate chips (otherwise known as crack, shhh don't tell anyone, they're not that good for you).

So here it is.. enjoy!

No-Bake Oatmeal Energy Bars with Cherries and Almonds (or chocolate chips and raisins, depending on your budget-students)

2 and 1/2 cups old-fashioned oatmeal, uncooked

1/2 cup toasted wheat germ (e.g. Kretchsmer’s)

1/2 cup Protein Powder (I used Vanilla)

1/2 cup dried cherries, blueberries, or other dried fruit, coarsely chopped

1/2 cup lightly salted roasted almonds (or other roasted or toasted nuts or seeds)

1 cup natural-style nut or seed butter (e.g., peanut, cashew, almond, or tahini)

3/4 cup honey

1/3 cup dark molasses (not blackstrap)

1 teaspoon vanilla extract

1/4 teaspoon ground cinnamon

1/8 teaspoon salt

Line a 9x9-inch square metal baking pan foil; spray with nonstick cooking spray.In a medium bowl mix the oatmeal, wheat germ, milk powder, dried fruit and nuts; set aside.Place the nut butter, honey and molasses in a large heavy saucepan. Cook and stir over medium heat until bubbly, melted and smooth, about 1-2 minutes. Remove from heat and stir in the vanilla, cinnamon and salt.

Mix in the cereal mixture (mix until well blended and all of the oat mixture is coated).Transfer mixture to prepared pan. Using a large square of wax paper or foil, very firmly press mixture down into pan to compact.

Cool completely. Remove bars using foil overhang and then cut into 16 bars or squares. Tightly wrap each bar in plastic wrap. Store the wrapped bars in a plastic zip-top bag in the refrigerator. Makes 16 servings.

Nutrition per Serving (1 bar):

Calories 234; Fat 9.1g Protein 8.4g; Carbohydrate 34.8g

100 Days in Hell

(this picture is not of Michele.. FYI)

Well, it's not exactly hell, but it's hot and some days close enough.

Our very own Ms. Michele Shorter has finished her 100 Day Bikram Yoga challenge and has managed to complete it with enough energy to do another work out today. The crazy lady who runs this show decided 100 days ago today that a 30-day challenge wasn't hard enough for her, and continued past 60 and 90 days to make it through a 100 days of Bikrams.

Why you might ask? I think she's asked herself that same question every day from day 3-100, and I don't have an answer for you.

So when you see her, give her a little slap on the bum and say congrats. It's taken some serious time and effort to get through it, but she did it and we couldn't be more proud!

Who's the new blonde?

Many of you have probably noticed by now, we have a new blonde behind the desk. She's been here for just over a month, but we have yet to make a post for her. The future baby mama's name is Jess and she joins us from the Camosun College Excersise and Wellness Program.

She'll be here until the end of the summer finishing up her Diploma requirements and learning all the scandelous in and outs of the fitness industry from yours truly (BDHQ).

Farm Fresh Deliciousness

With the farms starting to turn out fantastic produce, there's no reason not to be eating your veggies. We came accross this recipe one day before a BBQ and couldn't be more excited about sharing it. From the Whole Foods Recipe index, though our test kitchens, we give you Grilled Tomato and Broccolli Rabe Salad! Happy Tasting,


Ingredients
1 teaspoon olive oil, plus more for oiling grill

1 thick slice sourdough bread
2 pints cherry tomatoes
1 large bunch broccoli rabe, thick ends trimmed
2 tablespoons lemon juice
1 tablespoon Dijon mustard
Salt and pepper to taste
1 tablespoon chopped basil
1 tablespoon chopped parsley

Method
Oil grill grates then preheat grill to medium heat. Brush bread lightly with oil and grill, flipping once, until just golden brown and toasted, 2 to 3 minutes total; set aside to let cool then tear into pieces and pulse in a food processor to make coarse crumbs. Meanwhile, run a knife down the center of any thick broccoli rabe stems while leaving the stems intact at the top, then thread tomatoes onto skewers.

Grill tomatoes, turning occasionally, until charred in parts and very soft, 4 to 5 minutes total; set aside. Arrange broccoli rabe on grill horizontally (so that it doesn’t fall through the grates) and grill, turning often, until just charred in parts and tender, 4 to 5 minutes total.

When just cool enough to handle, roughly chop broccoli rabe and transfer to a large bowl along with warm tomatoes, lemon juice, mustard, salt and pepper and toss gently to combine.

Scatter toasted bread crumbs, basil and parsley over the top and serve.

**Halving thick broccoli rabe stems before grilling exposes them to more heat to ensure the stems get tender before their leaves burn. If you use wooden skewers to grill the tomatoes, be sure to soak them in water for 20 to 30 minutes before grilling.

Nutrition Per serving (about 9oz):

120 calories, 1.5g total fat, 22g total carbohydrate, 7g protein