This healthy milkshake recipe is the perfect remedy for those late-night milkshake cravings (we all have those, right?).

It sort of falls somewhere between a smoothie and a milkshake on the “healthy” spectrum. But, even without all of the added fat, it still satisfied my sweet tooth.

Isn’t it pretty?

I used low-fat milk in the recipe below, but you can reduce the fat and calories even more by using non-fat milk.

One of the best parts of the entire experience is when one of the tiny chunks of dark chocolate makes it up the straw. Yum!

Do you make your own milkshakes at home? If so, what are some of your favorite blends? I’d love to hear from you!

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The other night I was messing around in the kitchen hoping to turn nothing into something, as most weeknights go. 

I hadn’t gone to the store, so I decided to get creative with what I had in the fridge and pantry. And, based on what I had on hand, the following baked chicken recipe was born!

First, I coated two chicken breasts with Panko bread crumbs and placed them in a casserole dish. I then sprinkled them with crushed garlic and red pepper flakes, for a bit of kick.

Next, I topped the chicken with dollops of ricotta cheese and about a half of a jar of sun-dried tomatoes. I covered the casserole dish with aluminum foil, placed it in the oven and about 45 minutes later we had this beautiful and flavorful baked chicken dish!

I paired it with roasted potatoes and roasted artichokes. Mmmm! (BTW, if you’re intimated by the artichoke, check out this helpful post and video I created called How to Clean and Cook an Artichoke.)

And, of course I had my sweet little sous chef Archer by my side, assisting and cheering me on along the way.

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Lemons are great to have on hand to squeeze on top of fish, chicken, veggies, salad — you name it!

One of my favorite lemon-y recipes is my Aunt Kath’s lemon salad dressing. I love it so much that I asked her to write up a quick post for Kitchenability so she could share it with all of you!

From my Aunt Kath:

It was recently Pizza Night in my kitchen.

In my opinion, the secret to yummy homemade pizza is in the sauce. When making pizza at home, I try to avoid using canned pizza sauces because it’s just too easy and fun to make my own.

And, it’s a great way to save money, since you can whip up your sauce in bulk and use it throughout the week–for pizzas, pastas or for dipping–or you can freeze it for later.

The recipe below makes a great, basic pizza sauce, but feel free to improvise and add to it, depending on your tastes or depending on the vibe of your toppings. To spice things up, add some red pepper flakes. To sweeten the sauce, try adding a pinch of sugar, agave nectar or honey.

I urge you to go crazy and to experiment! And if you create a sauce that’s just too tasty not to share, please let me know in the comments section below.

Homemade Pizza Sauce Recipe

2013-05-09 16:31:02

Yields 6

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171 calories

25 g

1 g

8 g

5 g

1 g

191 g

87 g

18 g

0 g

6 g

Nutrition Facts

Serving Size

191g

Yields

6

Amount Per Serving

Calories 171

Calories from Fat 67

% Daily Value *

Total Fat 8g

12%

Saturated Fat 1g

6%

Trans Fat 0g

Polyunsaturated Fat 1g

Monounsaturated Fat 5g

Cholesterol 1mg

0%

Sodium 87mg

4%

Total Carbohydrates 25g

8%

Dietary Fiber 4g

17%

Sugars 18g

Protein 5g

Vitamin A

31%

Vitamin C

35%

Calcium

6%

Iron

18%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Does this look wrong?

Ingredients

3 8-oz cans unseasoned tomato sauce

2 6-oz cans tomato paste

Pinch of salt and pepper

1/2 cup fresh chopped basil or 1/4 cup dried

1/2 cup fresh chopped cilantro or 1/4 cup dried

3 tbsp sugar

3 tbsp olive oil

2 tsp oregano

2 tsp Italian seasoning

1 tbsp grated Parmesan cheese

1 clove garlic, chopped

Instructions

1. Mix all the sauce ingredients together in a large sauce pot.

2. Place pot on low to medium heat and simmer for 30 minutes, stirring occasionally.

By Nisa Burns

beta

calories

171

fat

8g

protein

5g

carbs

25g

more

Kitchenability 101 - Author, Chef Nisa Burns - College Cookbook http://kitchenability.com/

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Watch: Chef Nisa Burns Shares Her Pizza Sauce Recipe

Photo: Patrick Onofre Photography

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I love to assemble different varieties of trail mix for easy and healthy grab-and-go snacks. I buy different nuts and treats and create different mixes to keep things interesting.

One of my favorite mixes, which you can find in Kitchenability 101: The College Student’s Guide to Easy, Healthy and Delicious Food, has been dubbed “Nutty Mix.” I’ve included the recipe below. It’s super easy to mix up, toss in your bag and head off to class.

You can also find other quick study break snacks in my book, including my recipe for Ants on a Snow Hill and my Strawberry Banana Smoothie. For those recipes, you’ll have to check out the book!

"Nutty Mix" Trail Mix Recipe

2013-05-07 16:40:22

Serves 3

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262 calories

22 g

3 g

18 g

7 g

4 g

51 g

114 g

15 g

0 g

12 g

Nutrition Facts

Serving Size

51g

Servings

3

Amount Per Serving

Calories 262

Calories from Fat 151

% Daily Value *

Total Fat 18g

27%

Saturated Fat 4g

20%

Trans Fat 0g

Polyunsaturated Fat 4g

Monounsaturated Fat 8g

Cholesterol 3mg

1%

Sodium 114mg

5%

Total Carbohydrates 22g

7%

Dietary Fiber 4g

14%

Sugars 15g

Protein 7g

Vitamin A

1%

Vitamin C

0%

Calcium

7%

Iron

6%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Ingredients

4 tbsp roasted or salted almonds

4 tbsp roasted or salted peanuts

4 tbsp chocolate chips

4 tbsp dried cranberries

Instructions

1. Mix all ingredients in a bowl or plastic bag and enjoy!

By Nisa Burns

beta

calories

262

fat

18g

protein

7g

carbs

22g

more

Kitchenability 101 - Author, Chef Nisa Burns - College Cookbook http://kitchenability.com/

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What are some of your favorite trail mix ingredients? Do you have any other favorite healthy snacks? I’d love to hear from you!

Photo: Patrick Onofre Photography

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The warm summer months are fast approaching, which means ice pop season is fast approaching.

Nothing quite hits the spot on a hot summer day like a cool, refreshing ice pop. It’s probably partially related to summertime childhood nostalgia, and having a freezer-full of Popsicles and Otter Pops on hand at all times.

But, instead of buying the sugar-filled, brand-name pops, I now like to make my own at home. All you need is an ice pop holder like the one pictured below. You can usually find these at any kind of kitchen wares store, or at most big box stores.

Just blend up your favorite, healthy, fruit-filled smoothie recipe, pour the goodness into your ice pop holders, freeze and voila! You’ve got yourself a cool treat that’s as healthy as you want to make it.

To get you started, here’s the recipe I used to create the pictured pops. Try these or blend up your own concoction and give it a whirl. I’d love to hear about your favorite summer blends!

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In honor of Cinco de Mayo, I thought I’d round up some of my favorite Mexican recipes and include them in a holiday-themed post for easier reference. And, I thought I’d give a few shout-outs to some of my foodie blogger friends, who have been featuring some seriously amazing celebratory recipes this week, leading up to the holiday.

To start, here are some of my favorite creations, as featured here on Kitchenability.com and on DashRecipes.com, where I guest blog:

Homemade Guacamole & Skinny Margaritas ~ One of my all-time favorite go-to snacks is dipping chips into some fresh, homemade guacamole. And what better to pair with a bowlful of guacamole than a cool margarita. Ahhhh…

Soft Chicken Tacos Recipe with Annie’s Green Garlic Dressing ~ At our house, chicken tacos are a weekly staple. Each week we alter the recipe a bit to test out different flavors. This time, we added Annie’s green garlic dressing to the chicken and we fell in love with it. So good!

Caribbean Dream Fish Tacos with Mango Lime Salsa ~ I shared these two recipes on Parade Magazine this week. Both recipes are from my cookbook, Kitchenability 101, and I’m including a printable and shareable recipe card for the Mango Lime Salsa below. Note: This salsa is both GREAT as a taco topper and on its own as a dip for chips.

And now, here are a few tasty recipes I found on some other awesome food blogs:

Vegetarian, Gluten-Free Enchiladas – from Eat. Drink. Be Skinny!
Creamy Chicken Enchiladas – from Recipe Girl
Kicked-up Avocado Margarita Recipe for Cinco de Mayo – from Cookin’ Canuck
Spicy Chicken Tortilla Roll-ups – from Real Housemoms
Roasted Tomatillo and Avocado Salsa – from The Recipe Renovator

Photo: Patrick Onofre Photography for Kitchenability

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Hummus is a great, quick, protein-packed snack. It’s easy to whip up in advance in your food processor or blender and then store for quick, portable snacks to chomp in between classes. I like to dip cut-up, raw veggies like carrots and celery in mine, or you can scoop it up in some pita bread.

The main ingredient in hummus is the chick pea, which is also known as the garbanzo bean, depending on how the cans are labeled in your local grocery store. The other main ingredient is tahini, which is an oily spread not unlike peanut butter that’s made from sesame seeds. It’s commonly used in Greek, Turkish and Middle Eastern cuisine, so it’s something you’ll typically find in your grocery store’s ethnic food aisle — just ask!

Easy Hummus Recipe

2013-04-30 22:15:49

Serves 6

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228 calories

13 g

0 g

19 g

5 g

3 g

73 g

143 g

0 g

0 g

15 g

Nutrition Facts

Serving Size

73g

Servings

6

Amount Per Serving

Calories 228

Calories from Fat 161

% Daily Value *

Total Fat 19g

29%

Saturated Fat 3g

13%

Trans Fat 0g

Polyunsaturated Fat 4g

Monounsaturated Fat 11g

Cholesterol 0mg

0%

Sodium 143mg

6%

Total Carbohydrates 13g

4%

Dietary Fiber 1g

4%

Sugars 0g

Protein 5g

Vitamin A

0%

Vitamin C

4%

Calcium

7%

Iron

8%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Does this look wrong?

Ingredients

1 can chick peas

1/4 cup of tahini

3 tbsp lemon juice or 1 whole lemon

1/3 cup of olive oil

2 cloves of garlic

salt and pepper (to taste)

Instructions

1. Open and drain can of chick peas and place in your food processor or blender

2. Add tahini, lemon juice, olive oil, garlic, salt and pepper

3. Blend!

4. Scoop hummus out into a bowl or into a storage container for later

5. Cut up veggies or slice some pita bread (or any tasty dippers) and you're ready to go!

By Nisa Burns

beta

calories

228

fat

19g

protein

5g

carbs

13g

more

Kitchenability 101 - Author, Chef Nisa Burns - College Cookbook http://kitchenability.com/

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Kitchenability Video: Easy Hummus Recipe

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For this week’s Study Break we’re going to focus on the best fuel to keep you revving through those all-nighters. Believe me. I understand the stress that comes with all-night studying. It can be over whelming at times. But, it’s important to take study breaks. And when you do, you should focus on refueling with the best foods to feed your brain.

All of the following foods are not only perfect brain fuel, they’re also easy to grab-and-go — for when your time is limited and you need to get back to the books! A handful of blueberries? A cup of coffee? A handful of nuts? All of these are great for your brain and can help you get through a tough study break.

According to EcoSalon and WebMD, here are a few of the best foods for study breaks:

Blueberries

EcoSalon says:“Blueberries are possibly the best brain food on earth: they have been linked to reduced risk for Alzheimer’s, shown to improve both memory and learning ability (and motor skills in rats), and they are one of the most powerful anti-stress foods you can eat. “

Avocados

WebMD says: “Avocados are almost as good as blueberries in promoting brain health. It is a monounsaturated fat, which contributes to healthy blood flow. “And healthy blood flow means a healthy brain.”

Nuts/Seeds

 WebMD says: “Nuts and seeds are good sources of vitamin E, says Pratt, explaining that higher levels of vitamin E correspond with less cognitive decline as you get older. Add an ounce a day of walnuts, hazelnuts, Brazil nuts, filberts, almonds, cashews, peanuts, sunflower seeds, sesame seeds, flax seed, and unhydrogenated nut butters such as peanut butter, almond butter, and tahini. Raw or roasted doesn’t matter, although if you’re on a sodium-restricted diet, buy unsalted nuts.”

Chocolate..yes!!!!

 EcoSalon says: “Chocolate sends your serotonin through the roof, so you’ll feel happy in short order. Dark chocolate is also rich in fiber. (Remember, fiber = healthy cardiovascular system = healthy brain.)It’s got brain-boosting compounds, it’s loaded with antioxidants, and it has just the right amount of caffeine.“

Coffee.. yes, coffee

 EcoSalon says: “Did you know coffee actually contains fiber? That’s going to help your cardiovascular system. Coffee also exerts some noted benefit to your brain in addition to providing you with a detectable energy boost (note: it’s not as simple as boosting your brain-power, but it can make you work more effectively, depending on the work you are doing).

Photos: Blueberries By Simply Bike; Avocado By j_silla; Nuts & Seeds By edtechie99; Chocolate By DGH Chocolatier; Coffee By Kessop

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Everyone has that weeknight conundrum where what to make for dinner simply eludes us. That happened to me the other night, but out of the confusion sprung inspiration, and I ended up making this highly experimental pasta kale dish that I guess I’ll dub with the ever-so-creative title: Pasta with Kale and Meatballs.

I cooked with my favorite four-legged companion by my side, Archer. He loves laying down on the kitchen floor alongside me while I cook. I want to say it’s because he loves me ever-so-much, but we all know he’s secretly hoping I’ll drop a tasty treat or two.

This is how it all went down: I saw we had kale in the fridge, which is one of my all-time favorite super food veggies. (If you haven’t tried my Kale Chips Recipe, you must!) And, I had frozen meatballs in the freezer and few other essential items: pasta, canned pasta sauce, diced tomatoes and ricotta.

I decided to put everything in a pot and see what happened, whilst listening to my favorite Mumford & Sons Pandora station and sipping wine.

First, I sauteed the frozen meatballs and set them aside. Then, I poured the pasta sauce into the pot, and added some Italian diced tomatoes and red pepper flakes to give the sauce more of a kick.

I then cut the kale leaves away from the stem and added them to the sauce. Once the kale was cooked, I added in the meatballs.

In a separate pot, I boiled the pasta and drained it. (I then refilled my glass of wine, turned up the music a bit and gave Archer a little treat.) Once the pasta was done, I poured it into the pot with the sauce, veggies and meatballs and added two spoonfuls of ricotta cheese.

The results were amazing! It is slightly spicy, healthy, and delicious. And, it can be remixed to make it your own by experimenting with different pastas and veggies.

This is truly what Kitchenability is all about — working with what you have!

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