This gorgeous, ruby red tea originates from the leaves of the hibiscus flower. In health food stores you’re likely to find this tea labeled “hibiscus”, and in mainstream grocery stores common brands are Raspberry Zinger® and Passion®. If all else fails, search ingredient lists of other teas for “hibiscus.”

Research shows that hibiscus is high in antioxidants, including vitamin C and anthocyanins. Animal studies indicate that it may be helpful in lowering cholesterol, blood pressure, fever and pain. No matter the benefits, hibiscus tea is deliciously refreshing and contains zero calories, making it a welcome substitute for water. Another great mocktail can be made by mixing hibiscus tea with plain coconut water–one of my favorites so far this summer.

The fruit used in this recipe can be easily interchangeable. Feel free to use almost any fresh fruit that you have on hand.

Virgin Hibiscus Raspberry “Sangria” with Orange & Mint

3 3/4 cups (881 ml) water (1 3/4 cups hot and 2 cups cold)

5 hibiscus tea bags (such as Raspberry Zinger® or Passion®)

1 tablespoon (21 g) agave nectar

1 cup (125 g) raspberries, halved (or used diced strawberries)

1 orange, peeled, sliced and then cut into eighths

1/4 cup (37 g) sliced red grapes or cherries

2 good-sized mint sprigs

Bring 1 3/4 cups (411 ml) water to a boil. Place tea bags in a glass pitcher or large jar. Once water has come to a boil, remove from heat for 1 minute. Pour hot water over the tea bags and steep covered for 5 minutes. Stir in agave nectar and cool tea to room temperature. Add 2 cups (470 ml) cold water, raspberries, orange, grapes and mint. Chill for at least a few hours, preferably overnight. Pour tea and fruit pieces over crushed ice.

Prep time: 20 minutes, plus cooling time

Cook time: 5 minutes

Makes 4 servings, 10 ounces each

Nutrition Facts (per serving): 53 calories, 0 g total fat (0 g saturated fat, 0 g trans fat), 7 mg sodium, 0 mg cholesterol, 13 g total carbohydrate (3 g fiber), 1 g protein, 2% DV iron, 2% DV calcium, 2% DV Vitamin A, 42% DV Vitamin C.

You might also enjoy:

Strawberry-Mint Sauvignon Blanc White Sangria

Creamy Ginger-Orange Smoothie with Almond Butter

Banana Coconut Cream Bars with Almonds Crust

Since I’ve been following a low-glycemic diet for a few months, I asked my dietetic intern to write this post based on the information I’ve discovered. For those of you who suffer from acne, I hope you find it helpful. Stay tuned until next time when I will reveal the biggest contributor to my complexion woes. Hint: There is a happy ending.

- Michelle

Can diet cause acne?

By Courtney Krieger

I recently visited my dermatologist hoping for a miracle to fix the embarrassing skin breakouts I’ve experienced for years. After trying every type of skin regime, I was begging for an answer. I left each appointment with various creams, scrubs, ointments and prescriptions, with never a whisper about diet. But what if there is a solution right in your own pantry, a much cheaper, more natural route? Sound too good to be true? Research is showing it might be possible.

The Academy of Nutrition and Dietetics recently reviewed research concerning the relationship between acne and nutrition. What they’ve compiled is very promising, and has the possibility of saving you big bucks for the clear skin you have always desired. They discovered that following a low glycemic load diet may clear up your skin.

From Michelle: When I asked my dermatologist friend Dr. Jessica Wu about this, she agreed, explaining how high glycemic foods can cause increased oil production, and a low glycemic diet can decrease oil production after just one week. More oil can lead to more clogged pores, hence more acne.

You may be asking yourself what glycemic load is and how it differs from glycemic index? The glycemic index measures how quickly a particular food is broken down into glucose. This is based on grams of carbohydrates in the food being tested. The glycemic load ranks food according to its place on the glycemic index given the average serving size that you would typically consume. Factoring in serving size helps foods that may appear high on the glycemic index, such as watermelon, have a low glycemic load. A good thing.

Foods that have a low glycemic load include any with a rating of 10 or under, as classified by the Harvard School of Public Health. These foods include bran and bran cereals, legumes such as chickpeas, pinto beans, black beans, kidney beans, and lentils, most high-fiber fruits and vegetables, most dairy products, and foods that contain very little or no carbs like animal proteins. Following a low glycemic load diet means limiting or avoiding foods that have a medium to high glycemic load including oatmeal, breads, many types of pasta, candy, rice, most baked goods, white or refined cereals, and certain starchy vegetables.

The researchers at the Academy of Nutrition and Dietetics believe that although the idea of eating foods that have a low glycemic load has the potential to affect acne, more research needs to be done to prove this theory correct. Potentially clearing up my skin by eating foods that help maintain a healthy weight and lifestyle sounds like a great idea to me – definitely worth a shot!

References:

Burris, Jennifer, MS,RD, William Rietkerk, MD, MBA, and Kathleen Woolf, PhD,RD,FACSM. “Acne: A Potential Role for Medical Nutrition Therapy.” Journal of the Academy of Nutrition and Dietetics 113.3 (2013): 416-29. Print.

“Diabetes Care.” Online-Only Appendix. N.p., n.d. Web. 03 Apr. 2013.

Wu, Jessica. Feed Your Face: Younger, Smoother Skin and a Beautiful Body in 28 Delicious Days. New York: St. Martin’s, 2011. Print.

Photo source: WomansDay.com

You might also like:

Tomato & Avocado Quinoa Salad with Cumin & Cilantro (and the skin and diet saga continues)

Michelle Talks with the Washington Post About Healthy Spring Eating

Michelle Shares Tips for Staying Healthy with the Cooking Channel

There are two schools when it comes to coconut oil: the lovers and the haters. As I continue to sift through information, I fall somewhere in the middle. The pros of coconut oil are that it’s natural, has a rich coconut aroma and luxurious texture. It’s plant-based, rather than animal-based like butter. While it touts medium-chain triglycerides, reputable sources warn that this attribute doesn’t necessarily result in fat loss. Conventional wisdom is that 1 tablespoon delivers 13 grams of saturated fat, which is over half of the daily limit for most people. Meanwhile, butter contains 7 grams of saturated fat, 100 calories, and 30 milligrams of cholesterol—10% of the daily limit.

Recently Daphne Oz explained to me on Twitter that she loves using it as a makeup remover (I’d like to try that), and others gush that they love using it as a moisturizer.

For me personally, I wonder if butter is a cause of my irritated skin, so I am currently relying on plant-based cooking fats, which is why I chose coconut oil for this recipe. Olive and canola oils are still my first choices for cooking, but in the case of creamed corn, you want the buttery taste that coconut oil delivers. And ounce for ounce, light coconut milk has significantly fewer calories and saturated fat grams than the heavy cream typically used in this dish.

So, to use or not to use coconut oil? If you’re trying to eat a more plant-based diet or desire the coconut flavor, it is a good substitute for butter. Extra-virgin olive oil and expeller-pressed canola oil remain my top choices for nutritious oils to use in recipes. What’s your experience with coconut oil?

Thyme Seared Scallops on Coconut Creamed Corn with Red Bell Peppers

For the corn:

2 teaspoons virgin coconut oil

1 cup diced red bell pepper

3 scallions, white and green parts divided, thinly sliced

4 ears corn, husks removed

1/2 cup light coconut milk

1 teaspoon raw sugar (or a bit more or less, to taste)

For the scallops:

1 pound diver scallops, rinsed and blotted dry (about 8-12 medium)

Freshly ground black pepper

Salt, to taste (optional)

1 tablespoon virgin coconut oil

A few thyme sprigs

To make the corn: Heat a large skillet on medium-low heat and add oil. Add bell pepper and cook gently until tender, about 6 minutes, adding the white parts of scallions halfway through cooking. While the peppers cook, place a corn husk over a bowl and cut off the tops of the corn kernels, not cutting all the way to the cob. Using a soup spoon scrape the remaining pulp and juice from the cobs into the bowl. When the peppers are tender, add the corn and juice and cook until the liquid reduces some, 2-3 minutes. Add coconut milk, 1/4 cup water and sugar and simmer until corn is tender,  about 30 minutes. Stir in green parts of scallions at the end of cooking.

To make the scallops: Season the scallops with pepper and salt. Heat a large sauté pan on medium-high heat and add oil, tilting the pan to ensure even coverage. Add scallops and brown on one side, 4-5 minutes, tilting the pan occasionally to evenly distribute oil. Turn the scallops onto areas of the pan coated with oil and add thyme, browning 4 minutes. Cook scallops until they reach desired doneness, medium rare recommended since they get tough if cooked too long.

Spoon the corn into wide shallow dishes and top with scallops.

Prep time: 20 minutes

Cook time: 36 minutes

Makes 4 servings, 2-3 scallops each (with 1/2 cup corn)

Nutrition Facts (per serving): 292 calories, 10 g total fat (5 g saturated fat, 0 g trans fat), 848 mg sodium, 46 mg cholesterol, 27 g total carbohydrate (4 g fiber), 27 g protein, 8% DV iron, 2% DV calcium, 33% DV Vitamin A, 22% DV Vitamin C.

You might also enjoy:

Halibut en Papillote with Cherry Tomatoes, Cappers & Garlic

White Wine Steamed Mussels with Zucchini, Arugula, and Basil

Summer Spanish Tapas 3-Ways

Strawberry-Mint Sauvignon Blanc White Sangria

Whole-Grain Sweet Potato Waffles with Orange and Cinnamon

Kathy’s Quiche with Summer Vegetables

Watermelon-Cilantro Pico de Gallo with Oven-Fried Tortilla Chips

Kale, Grape & Walnut Salad

Baked Salmon with Dijon & Dill

Roasted Baby Broccoli with Toasted Almonds and Lemons

Salted Dark Chocolate Fruit & Nut Clusters

Join me for a cooking demo of my Hoisin Chicken Lettuce Wraps In a Hurry, chatting, and book signing at the Williams-Sonoma Artisans Market! Come alone or bring your girlfriend or family for this fun get together. Learn my secrets to getting clean eating meals on the table in minutes.

Clean Eating for Busy Families Cooking Demo and Book Signing
at Williams-Sonoma (inside Biltmore Fashion Park)

Saturday, May 4
12-1pm Michelle will be here demonstrating a recipe and selling and signing books

You will also be able to visit with other local artisans and sample their goods.

2450 E. Camelback Road, Phoenix, AZ 85016 (inside Biltmore Fashion Park); call (602) 957-0430 for questions.

Free to attend, tastings are included.
$15 per personally signed book (Michelle’s full-color cookbook)

Michelle will share clean eating and cooking tips from her new cookbook Clean Eating for Busy Families: Get Meals on the Table in Minutes with Whole-Foods Recipes You and Your Kids Will Love. Michelle and her cookbook have been featured in The Arizona Republic, Edible Phoenix, and on FoodNetwork.com, SELF.com and Time.com. Don’t miss out on this tasty adventure!

A couple of months ago, I was trying out a gluten-free diet, which I am no longer on. I was “jonesing” for something crusty, carby and sweet, and I couldn’t get banana cream pie off my mind, so I came up with this dessert. I simplified it by making it into bars with a crust that you simply hand-press  into the pan. I use coconut milk instead of heavy cream, which also adds a new dimension. Be sure to use regular canned coconut milk instead of light, and don’t even think of using coconut beverage. The creamy, dreamy topping is the result of high fat content, air and a very cold whipping and serving temperature.

Banana Coconut Cream Bars with Almond Crust

For the crust:

Expeller-pressed canola oil spray

1 1/4 cups (150 g) almond meal

3 tablespoons (45 g) vegetable oil spread with no hydrogenated oils, melted

1 tablespoon (21 g) agave nectar

1/4 teaspoon cinnamon

1/8 teaspoon salt

For the coconut cream:

1 (13.5 or 14-ounce, or 414 ml) canned coconut milk (regular, not light or beverage)

1 tablespoon (21 g) agave nectar

For the filling:

3 cups (450 g) sliced slightly green bananas (about 3 medium)

1 cup (165 g) canned crushed pineapple in 100% pineapple juice, drained well in a strainer, reserving 1 tablespoon (15 ml) juice

1 teaspoon (5 ml) vanilla extract

To make the crust: Preheat oven to 350°F. Coat the bottom and lower sides of a 9 x 9-inch (22.6 x 22.6 cm) glass baking dish with cooking oil spray. Combine all of the crust ingredients in a bowl and press into the bottom of pan. Bake until golden and edges pull away slightly from the sides, about 13 minutes. Cool completely on a rack.

To make the coconut cream: Open the can of coconut cream (do not shake) and pour off the translucent coconut water. Place the solidified coconut milk in a pre-chilled bowl, and using whisk attachments, beat the coconut milk on high speed until medium peaks form, about 5 minutes. Fold in agave nectar.

Place the bananas in a bowl and toss with 1 tablespoon pineapple juice. Gently fold in 1/3 cup of prepared coconut cream. Spread on the baked crust. Layer crushed pineapple on top of the banana mixture and finish with the remaining coconut cream.

Chill for a few hours until very cold and serve the same or next day, preferably.

Prep time: 30 minutes, plus chilling time

Cook time: 13 minutes

Makes 12 servings

Nutrition Facts (per serving): 199 calories, 14 g total fat (5 g saturated fat, 0 g trans fat), 53 mg sodium, 0 mg cholesterol, 16.5 g total carbohydrate (2.5 g fiber), 4 g protein, 7% DV iron, 4% DV calcium, 0% DV Vitamin A, 11 % DV Vitamin C.

You might also enjoy:

Mango & Date Parfaits with Cardamom Greek Yogurt

Orange & Beet Salad with Arugula & Pistachios

Creamy Ginger-Orange Smoothie with Almond Butter

March officially kicked off California Avocado season, so I was delighted to share my latest and greatest usage tips with host Destry Jetton on Arizona Midday on NBC12 in Phoenix.

Why now is the perfect time to enjoy California Avocados

With peak availability March through September, California Avocados are grown and hand-harvested on approximately 5,000 small family farms throughout Central and Southern California. The coastal climate and ideal growing conditions of the region produce delicious fruits.

One-fifth of a medium avocado, considered a serving, contains only 50 calories and nearly 20 different vitamins and minerals. Avocados’ “good” fats consist mostly of the beneficial monounsaturated ones along with polyunsaturated fats, including the coveted omega-3’s. And fat equates with satisfaction, contributing to the sustainable energy available from a meal or snack.

How to use California Avocados at breakfast

• Place avocado slices on a toasted whole-wheat English muffin or bagel and smash avocado with a fork. Sprinkle with salt or top with smoked salmon and tomato for a flavor explosion.
• Try whipping avocados into smoothies. I find that one-fourth of an avocado per smoothie serving provides a delicious taste and silky smooth consistency. For one favorite I like to combine frozen blueberries, raspberries, banana, avocado and milk, Another one has pureed orange, avocado, kiwi and milk; or try strawberries, kiwi, avocado and milk.
• Stir diced avocado into scrambled eggs or omelets.
• Mix diced avocado with hard-boiled eggs for a “breakfast salad,” drizzle with extra-virgin olive oil and sprinkle with salt and pepper.

Good-for-you snacks using California Avocados

• Place avocado slices on an airy rye wafer cracker, mash avocado, and sprinkle with balsamic vinegar, sea salt and freshly ground black pepper.
• Stir diced avocado into your favorite sweet or savory salsa and serve with black bean chips.

A tasty twist on pizza for dinner

• Place sliced avocado on pizza and bake pizza as you normally would.

While these are currently my favorite ways to enjoy California Avocados, the possibilities are endless and I’m always looking for tasty new ideas. What are yours?

Disclosure: I work closely with the California Avocado Commission and they compensated me to include them in this post. Words are 100% my own.

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Lime-Basil Shrimp California Avocado Lettuce Wraps

Health Food Writer Tours California Avocado Grove

Tomato Avocado Quinoa Salad with Cumin & Cilantro

It can be so tempting to skip vegetables at lunch. Maybe you have healthy pasta dinner leftovers, but no vegetables to serve on the side. That batch of chicken breasts that you grilled to last all week is protein-packed, but woman cannot live on animal alone. And that all-natural frozen lunch—with it’s clean eating list of ingredients – nope, not a full serving of vegetables there. But if you spend a little time on Sunday to whip up this “salad” puree, it’s very easy to grab a glass, and take in more than a cup of  vegetables. Or serve as a more refined soup, you can strain the puree, losing a bit of the fiber.

Spring Sugar Snap Pea Shooters

1 tablespoon (15 ml) extra-virgin olive oil

1 cup (115 g) thinly sliced sweet onion

1 leek, white part only, thinly sliced

1 stalk celery, thinly sliced (about 2/3 cup, or 63 g)

3 cups (225 g) sugar snap peas, broken in half

2 3/4 cups (650 ml) organic or reduced-sodium vegetable broth

3/4 cup (177 ml) unsweetened or sweetened coconut milk beverage, depending on your preference

1 cup (30 ml) baby spinach (for added color)

1/4 cup (10 g) basil or mint leaves, stems removed

1/4 teaspoon salt

Ground white black pepper, to taste (use sparingly)

1 tablespoon + 1 teaspoon (20 ml) fresh lemon juice

Heat a large pot on medium and add the oil. Add onion, leek and celery and cook gently without browning until softened, about 10 minutes. Add sugar snap peas and cook a few minutes longer, just until peas turn bright green. Remove from heat and add broth, coconut milk, spinach, basil, salt and pepper. Puree in a blender in two batches and add lemon juice. Chill the puree quickly in an ice bath, and then refrigerate to chill completely. Enjoy within 5 days, serving with a lemon wedge, if desired.

Prep time: 20 minutes

Cook time: 20 minutes

Makes 6 servings, 3/4 cup each

Nutrition Facts (per serving, using unsweetened coconut milk): 77 calories, 3 g total fat (1 g saturated fat, 0 g trans fat), 268 mg sodium, 0 mg cholesterol, 11 g total carbohydrate (2 g fiber), 2 g protein, 9% DV iron, 10% DV calcium, 26% DV Vitamin A, 45 % DV Vitamin C.

You might also enjoy:

Chilled Corn Soup with Tomatoes, Avocado & Feta

Bean and Kale Smoothie with Winter Fruit Smoothie

Orange & Beet Salad with Arugula & Pistachios

Curried Cauliflower Recipe