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Hot & Healthy April: Grilled Chicken Breast with Avocado Salsa

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Hot & Healthy April: Grilled Chicken Breast with Avocado Salsa

Let the avocado salsa sit for a while to add flavor

We’ve finally made it to summer again. After all the classes, projects and finals, why not relax by making yourself a nice meal? Okay so for a lot of you this doesn’t sound relaxing, but maybe tuck this recipe aside and make it sometime after you de-stress. It’s a great meal to kick off summer.

Unlike last month’s dish, I did this one all by myself and I didn’t screw anything up. That means it’s pretty easy, because even after months of cooking food I’m still not the greatest. But if you can chop things up and grill some chicken, you will be just fine.

The ingredients you need are:

1 cup halved grape tomatoes

1/2 cup vertically sliced red onion

3 tablespoons chopped fresh cilantro

2 tablespoons fresh lime juice

3/8 teaspoon salt

1/2 teaspoon freshly ground black pepper

2 avocados, peeled and diced

2 garlic cloves, minced

1 jalapeno pepper, seeded and finely chopped

2 tablespoons lower-sodium soy sauce

2 teaspoons dark brown sugar

4 chicken breasts

Just a word of warning before you chop anything: do not, I repeat, DO NOT chop jalapeños without some sort of glove on. Jalapeño oil stays on your fingers for a very long time and I ended up getting it in my eyes. The CIA could invent a new form of torture called “jalapeño contacts,” I’m telling you. So do your best to avoid that issue all together.

That being said, the first part is easy. Combine the first nine ingredients into a large bowl and mix them up. Let this sit for a while so you get the best possible flavoring.

Grill the chicken breasts while coating them with the soy sauce-brown sugar mixture.

Next, mix together the soy sauce and the brown sugar until the brown sugar is dissolved. Put the chicken breasts on the grill and brush them with the soy sauce-brown sugar mixture as they cook. I used a George Foreman-type grill to grill my chicken breasts, but I’m sure cooking them on a real grill would be better (even though the George Foreman is a lean mean fat-reducing grilling machine, but whatever). I ended up making more of the sauce and adding it to the chicken, just to add more flavor.When those are grilled, you’re done! It’s really that easy, and this meal turns out to be healthy and tastes really fresh.I ended up making this meal for a bunch of my best friends, and I have to say that food tastes better with people you love. More than anything else while writing this column, I’ve learned that cooking isn’t all about making something delicious, but about the joy that is created when you finally finish cooking a dish, the laughter that comes when you fail and the conversation that happens over a good plate of food. So have a good summer MSU, and thanks for great times, bad dishes, good friends and good food.

Bon appetit!

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Hot & Healthy April: Chia Seed Pudding

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Hot & Healthy April: Chia Seed Pudding

This month’s recipe is Chia Seed Pudding, a delicious and quick dessert that only needs a few ingredients and can be made in 5 minutes.

Have you heard of chia seeds? They are an amazing superfood that is gaining popularity at an alarming rate. They are loaded with fiber and expand in your stomach to keep you full because they absorb water, which you will see in this recipe as they expand in the fridge to make your pudding nice and thick. They also contain protein, antioxidants, and omega, which is a brain food so is perfect to load up on at this time of year by finals.

Also, studies have shown that eating chia seed slows down our bodies’ conversion of carbohydrate calories into simple sugars which can help regulate blog sugar levels which can help with sugar cravings.

If you like tapioca pudding, you will love this!

All you do is mix all the the ingredients in the bowl still really well, then pour over the chia seeds in the other bowl then mix well again and toss in the fridge and wait as long as you can (anticipation & hunger usually gets the best of me)!  The longer you leave the chia seeds stay sitting still in the bowl in the fridge the more they will grow, expand, and thicken.  Leave it in the bowl sitting still in the fridge for at least fifteen minutes, but you can leave it in there for hours and even overnight would be best to really thicken it up.

It’s a super healthy, super filling, superfood dessert!


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Hot & Healthy March: Raw Vegan Chili Cheese Fries

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Hot & Healthy March: Raw Vegan Chili Cheese Fries

Who doesn’t love a some good old chili cheese fries from your favorite coney island or diner? They are one of the tastiest American foods as well as one of the unhealthiest.  I’ve completely altered the typical chili cheese fries recipe to create a healthy raw vegan version.  While I’ve removed the greasy fried starchy potatoes, fattening cheese, and the meat, (so all the ingredients from the typical version) my version uses a jicama as the main ingredient. 

What the heck is a jicama? I just recently learned, and it is close to becoming my favorite vegetable (pronounced  h-k-ca-ma.) It’s a light, crisp, and slightly sweet root vegetable grown in South America and it is popular in Mexican food. The best part of this vegetable is that it is so good eaten raw and has a similar texture to me as an apple.

That’s exactly what I did in this recipe, the only preparation for the jicama is slicing it up into ‘french fry’ size strips or you could use a mandarin to finely chop them into thin chips.

While the Jicama tastes great on its own, it’s even better with a few raw healthy ingredients that give them a kick and truly make them taste like chili cheese fries.



2 tbsp apple cider vinegar 

3 tbsp nutritional yeast 

2 tsp olive oil

3 tsp chili power

sea salt to taste  


Cut of the end of the Jicama then peel off the skin.

Then chop into pieces depending on how you like your fries–Either skinny matchstick fries, thicker ‘steak fries,’ or even potato chip size.

In a large bowl, add some olive oil to coat them, some apple cider vinegar. mix well and make sure they are all coated.

Add some cayane or ground chili.

Add a two tablespoons of nutritional yeast (important for cheese flavor)

Mix well and make sure all fries are coated.

Add salt to taste.

Be shocked how much they look like real french fries and enjoy!

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Hot & Healthy February — Cauliflower Mash

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Hot & Healthy February — Cauliflower Mash

The holidays are over and the new year is in full swing.  Are you longing for the holiday comfort food you indulged in a month ago, like turkey, and stuffing, and mashed potatoes? Or are you trying to forget those caloric mishaps that you’re working off at the gym now?

Either way this recipe is perfect for you! It looks and tastes just like mashed potatoes, but it is made with the healthier, less starchy vegetable cauliflower. It skips all the extra fat and dairy and is completely raw and vegan, but flavor is not compromised I promise!


-head of cauliflower

-1/4 pine nuts (I used half pine nuts and half hemp seeds, optional could use either or both)

-1 TBS olive oil

-1 TBS water

-3/4 TSP sea salt (or dulse flakes)

-half of a small clove of garlic (chopped)

-fresh ground black pepper, for topping

1) Chop the garlic and the cauliflower on a cutting board.

2) Add all ingredients to the food processor or blender. Blend until smooth.

3) Spoon into blow, make them look fluffy like mash potatoes to trick the people your serve. Eat cold or lightly heat on stove or in microwave just before serving. (But I swear they don’t even need to be heated, they are delicious cold)

Enjoy! They are the best recipe I have ever made I wish I was eating them right now!

I adapted the recipe from my favorite author and celebrity nutritionist  Kimberly Snyder. Here’s a link to the recipe on her blog: http://www.kimberlysnyder.net/blog/2010/02/21/raw-cauliflower-mashed-potatoes/

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Hot & Healthy: November

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Hot & Healthy: November

Hot and Healthy – November from Katie Dalebout on Vimeo.

Welcome to the November Hot & Healthy! This month I wanted to use my current favorite local seasonal vegetable: the spaghetti squash. The spaghetti squash may be the most versatile vegetable at the farmer’s market right now-the possibilities for it are endless. Once halved, seeded and baked for about forty minutes, the spaghetti squash is great plain or with any seasoning from salt and pepper to sweet cinnamon-sugar.  And the seeds make a great snack for later — just rinse them, let them dry overnight and bake them for 15 minutes.

The spaghetti-like strands of the squash give it its name and make it the perfect substitution for pasta. It’s a low-carb, gluten-free and raw alternative for pasta in any dish and to me it’s just better tasting!

So when deciding what recipe I wanted to share this month, I thought why not pair my favorite versatile vegetable with my favorite versatile sauce.  Therefore, I’m sharing my favorite version of mac and cheese with spaghetti squash starring in my video as the mac and an interesting combination of savory ingredients that come together to become a vegan cheese.

While I admit this ingredient list is extensive, it’s worth it. The vegan cheese sauce is so tasty and healthy that herbivores and carnivores alike can enjoy it. The best part of the sauce is that it does not have to be purely used for this recipe.  It would work over any type of pasta noodle, as a sauce for a pizza, or as the cheese for nachos.

Everybody loves mac and cheese right? While this recipe lacks the ease Kraft provides, it makes up for it in both taste and health benefits. It’s a great recipe to make over the weekend and stick in the fridge and eat during the busy week. It also is perfect as a side dish and would accent any meal.  (I plan to bring mine as a dish to pass at my family’s Thanksgiving later this month.) Give it a try and tell me what you think! How does my version measure up to Kraft?

Equipment needed: 

sauce pan
wooded spoon
cookie sheet
large bowl


1 spaghetti squash 

Olive oil (to cover squash before baking)

1/2 cup cashews
1 1/2 cups water (this makes your cashew milk, could be substituted for other 1 1/2 cups of non-dairy milk)
1/3 cup nutritional yeast
1 1/2 Tbs Arrowroot starch (just for thickening any starch will do)
1/2 lemon, juiced
pinch of dry mustard (I used lots)
pinch of turmeric
1/4 tsp paprika
1 Tbs sesame seeds or tahini
1 Tbs miso paste
1 large clove of garlic (minced) 
sea salt and pepper to taste

Cayenne pepper for topping 

Add ons: I added Broccoli and mushrooms, but you could add any vegetables you like.  Or even meat. (of course that would make the recipe no longer vegan)

Follow the instructions in my video, you can do it!

recipe adapted from: http://meghantelpnerblog.com


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Hot & Healthy

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Hot & Healthy

Hey TBG readers!

Welcome back to another edition of Hot & Healthy! This month’s recipe for Chicken Tortilla Soup (much like the kind you would find at McAlister’s Deli) is from Food.com. It’s one of those recipes that calls for a lot of ingredients, but once you throw them all together, just heat and serve.

Again, there are a lot of ingredients and I even had trouble remembering all of them (as you will see in the video), but the effort is well worth it. My batch of soup ended up tasting a lot like McAlister’s!

So, hopefully this soup can spice up a dinner with your friends or your significant other sometime during the month of February. And for a fun song about soup, check out this clip from one of my favorite TV shows, BBC’s The Mighty Boosh.

Thanks and see you next month!

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Hot & Healthy

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Hot & Healthy

Hey TBG readers,

Welcome to the holiday edition of the Sex & Health section! This month’s recipe is both good for you and really easy to make. It’s the perfect dish to bring to a company party or a family gathering, and since it’s all about the veggies you can serve it to vegetarian or vegan guests alike.

The recipe, from the Food Network’s Giada De Laurentis, is available here. I made a few minor changes to the recipe while I was making the video to accommodate the portion I needed.

This month, the Sex & Health section features an article that focuses on the 10 percent tanning tax and it’s effect on both tanning salons and customer usage. Don’t miss it!

As always, thanks for reading. Have a happy holiday season and we will see you in 2011.

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Hot & Healthy in May

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Hot & Healthy in May

For this month’s edition of Hot & Healthy, Marker has spiced things up with a full, 2-course meal with entrée and dessert! Delicious, right? And since it’s summer, below these not one, but two video recipes, you can check out some great sex moves that involve things like pools, beaches and hot tubs!

Summer sex moves from those classy people over at Cosmopolitan:

Yeah, they’re probably all painfully uncomfortable, but hey, you only live once, right?

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Hot & Healthy in March

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Hot & Healthy in March

For this month’s Hot & Healthy, keep things light, lemony and lovely with Marker’s pasta salad just in time for spring!

And once you try out that salad, get ready to toss her salad with this month’s scandalous sex act. Just please the perineum with your tongue, let things heat up and then indulge in some more pasta salad!

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Hot & Healthy in December

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Hot & Healthy in December

So, it may be just a little after the holidays, but everyone still enjoys some eggnog every now and then, right?  Of course!  So in honor of the season, here’s Nick Lippard’s delectable eggnog french toast.

And to burn off those calories, along with any other calories you inevitably gathered throughout the holiday season, let’s go with a sex move that includes a bit of a French twist!  That’s right, it’s the Eiffel Tower.

So, go ahead and grab those two dear friends of yours and give this thing a go. Simply have one girl in between two guys.  She will be on her hands and knees giving oral sex to the one guy while the other will be satisfying her from behind. The two guys put their hands together into a triangle formation, and voila! French architecture in a sex move.

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