Thursday, June 27, 2013

Watermelon, Arugula, and Pistachio Salad

Servings: 4
Calories per serving: 132 kcal
Fat per serving: 7.5 g
Sodium per serving: 77 mg

1 watermelon
1 tablespoon maple syrup
2 teaspoon white wine vinegar
1 tablespoon fresh basil, chopped
1/2 cup salted pistachios
5 oz baby arugula

1. Seed a one pound watermelon and cut into bite-size balls.  Whisk together 1 tablespoon pure maple syrup, 2 teaspoons white wine vinegar, and 1 tablespoon chopped fresh basil in a large bowl.

2. Add melon, 1/2 cup salted pistachios, and 5 oz baby arugula. Toss gently and serve immediately.

Cantaloupe Custard

Total time:  2 hours 45 minutes
Servings: 6
Calories per serving:  155 kcal
Fat per serving: 11 g
Sodium per serving: 32 mg
1 Cantaloupe, peeled, seeded, and cut into large pieces
3 teaspoons unflavored powered gelatin ( roughly 2 packets)
1/2 cup low-fat plain Greek yogurt
3/4 cup heavy cream
2 tablespoons honey

1. Puree cantaloupe in a blender until smooth.  There should be 2 cups of puree after discarding any solids.  Pour 1/3 cup juice into a small bowl and sprinkle gelatin over the top. Let sit for 5 minutes. Meanwhile, whisk yogurt into remaining juice.

2. In a saucepan, bring cream, 2 tablespoons honey, and salt to a simmer over medium.  Whisk in gelatin mixture and cook until dissolved. (1 minute) Whisk cream mixture into yogurt mixture and divide into six glass bowls.  Refrigerate until set (about 2.5 hours or overnight)

3. To unmold custard, run a small knife around the outside edge of each bowl and invert onto a serving plate, gently shaking side to side to release.

*Sprinkle honey on top of custard and serve with fresh berries or orange juice 

Tuesday, June 25, 2013

Grilled Corn with Seasoned Salt and Olive Oil

Total time:  20 minutes
Servings: 12
Calories per serving:  75 kcal
Fat per serving:  5 g
Sodium per serving: 2 mg

1 cup chopped fresh cilantro
1/4 cup Olive Oil
2 teaspoons fresh lime juice
Seasoned Salt, to taste
12 medium size ears of corn, husked
Parmesan cheese (low sodium), for sprinkling

1. Puree cilantro, olive oil, and  lime juice in food processor

2. Heat grill to medium-high.  Lightly brush corn with cilantro mixture and season with seasoned salt.  Grill corn, turning occasionally, until nicely charred and bright in color, 10 to 12 minutes.  Brush corn again with remaining cilantro mixture.  Sprinkle with cheese. Serve warm and enjoy! 

Friday, June 21, 2013

Red Pepper and Sweet Corn Summertime Treat

 Total Time: 40 minutes
Servings: 4
Calories Per Serving: 115 kcals
Fat Per Serving: 4 g
Sodium Per Serving: 65 mg

Salt and Pepper, to taste
2-3 ears of corn, husked and halved
3-4 red peppers
Extra-virgin olive oil, drizzled
1-2 tablespoons torn fresh basil

1. Bring pot of water to boil, season with salt.  Cook corn until tender
2. Add sliced red peppers to water, simmer, partially covered, until tender
3. Cut kernels from corncobs and place in a large bowl.  Add red peppers and drizzle with oil. Season with salt and pepper and stir in torn basil.

*Serve this as a meatless entree or as a great side dish
*Optional: Add in cooked chopped tomatoes and green peppers for a colorful plate  

Thursday, June 20, 2013

Cantaloupe Munch-N-Crunch

Total Time: 1 hour
Servings: 9
Calories Per Serving: 165 kcals
Fat Per Serving: 3.3 g
Sodium Per Serving: 205 mg

3 cups cubed cantaloupe
1/3 cup lemon juice
3 tablespoons Stevia
1 tablespoon all-purpose flour
2 tablespoons applesauce
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/2 teaspoon vanilla extract
1 package white cake mix
1/2 cup applesauce

1. Preheat the oven at 350 degrees F
2. In a medium bowl, mix together the cantaloupe, lemon juice, stevia, flour, 2 tablespoons applesauce, cinnamon, nutmeg, and vanilla.  Transfer to a 9 inch square baking dish and spread the dry cake mix evenly over the top.  Sprinkle the 1/2 cup applesauce on top of the dry cake mix. Bake for 45 minutes in the preheated oven or until the top is golden brown.

This is GREAT on top of vanilla ice cream or alone as a sweet crunchy treat! 

Wednesday, June 19, 2013

Broccoli and Corn Calzone

Total Time: 45 Minutes
Number of Servings: 6
Calories Per Serving: 350
Fat Per Serving: 10 grams
Sodium Per Serving: 600 mg

1 1/2 cups chopped broccoli florets
1 1/2 cups fresh corn kernels (about 3 ears)
1 cup shredded part-skim mozzarella cheese
2/3 cup non-fat ricotta cheese
4 scallions, thinly sliced
1/4 cup chopped fresh basil
1/2 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
20 ounces prepared whole-wheat pizza dough, thawed if frozen
2 teaspoons canola oil

*Spinach, red peppers, fresh onions and other vegetables can be added into the calzone.  

1. Preheat oven to 475⁰F.  Lightly spray baking sheet
2.Combine broccoli, corn, mozzarella, ricotta, scallions, basil garlic powder, salt and pepper in a large bowl  the "filling". 
3. Divide pizza dough into 6 pieces: rolling each piece into a 6-8 inch circle.
4. Place a handful of the "filling" onto one half of each circle, leaving a 1-inch border of dough.  Lightly brush the border of the dough with water and fold the top half over the filling.  Fold the edges over and crimp with a fork to seal.  Make several small slits in the top to vent.
*optional: lightly brush each calzone with oil 
5.Bake the calzone for 15 minutes or until golden brown.  

Cool slightly before serving and enjoy!  



Tuesday, June 18, 2013

Lettuce Wraps

Total Time: 20 minutes
Servings: 8 servings
Calories Per Serving: 70
Fat Per Serving: 7
Sodium Per Serving: 190

Your favorite brand of chicken or tuna salad 

Prefer homemade chicken salad? Try this recipie! 
1/4 cup reduced-fat mayonnaise
2 teaspoons Chinese Chile-garlic sauce
1 teaspoons reduced- fat Dijon mustard
1/2 teaspoons Asian sesame oil
1 2-pound rotisserie chicken-skin and bones discarded, meat pulled into bite-size pieces
1/3 cup water chestnuts, coarsely chopped
2 scallions, white and green parts thinly sliced 
12 iceberg lettuce leaves 
1 avocado cut into 12 slices 
Lime wedges, for serving optional 


1. In a medium bowl, mix mayonnaise and Chile-garlic sauce, mustard and sesame oil.
2. Stir in chicken, water chestnuts and scallions
3. Season with salt and pepper
4. Spoon chicken salad into lettuce cups
5. Top with a slice of avocado and serve with lime wedges

Spring Vegetable Lunch

Six Servings 
40 calories per serving
.5 grams of fat
83 grams of sodium.


1 Bunch Asparagus
1 Red Pepper
1 Head Cauliflower
1 Head Broccoli
2 Cup Mushrooms
1 Orange
1 Green Pepper
1 Cup Cherry Tomatoes
Reduce Fat Dressing such as Zesty Italian, Ranch, or a lemon juice/olive oil combination


1. Cut fresh asparagus diagonally
2. Slice fresh red pepper, orange pepper, and green pepper
3. Break cauliflower and broccoli into small florets
4. Slice mushrooms
5. Place fresh vegetables into a large bowl and drizzle with reduced fat dressing
6. Serve and enjoy!

*Note: This is a low calorie and low sodium recipe therefore the type of vegetables can be varied according to preference.

Grilled Tomatoes

Total Time: 12 minutes
Servings: 6
Calories per serving: 65
Fat per serving: 4
Sodium per serving: 7.5 mg


3 yellow tomatoes
3 red tomatoes
2 tablespoons olive oil, divided
2 tablespoons white balsamic vinegar
2 tablespoons chopped fresh basil
Salt and pepper to taste


      Cut tomatoes in half; thread onto skewers, alternating colors.
      Brush with 1 tablespoon oil; *sprinkle with salt and pepper.*
       Grill, covered with grill lid, over medium heat (300° to 350°) 10 minutes, turning skewers often.
      Combine remaining 2 tablespoons oil, vinegar, and basil; drizzle over kabobs. Garnish, if desired.


Note: Serve alone as a colorful veggie plate or as a meal with grilled chicken or fish 

Friday, June 14, 2013

About Me: Simply Sylvia

Hello All! I am excited to announce that it's my favorite time of year. 
Like many of you, I love catching a few rays poolside while reading a book although
 my favorite part of summer is all the fresh produce at Farmer's Markets.
I am a huge advocate for buying locally grown and farm fresh!

A little history about me:  
My passion for healthy lifestyles began when I was a Senior in High School.  I had just won a speech contest for the National Watermelon Association which enabled me to travel the continental US as their Public Relations Ambassador. I traveled the East Coast to the West Coast educating groups and communities on the importance of fruits, veggies, and healthy lifestyle choices.  
 This was a WONDERFUL opportunity that allowed me to network with industries, lobby on Capital Hill in Washington, DC., and even attend a Produce Marketing Association Convention in Orlando, Florida.
 Every other weekend I felt like I was hopping on a plane to spread my message of healthy eating. 
I love and treasured my time with the Watermelon Association because it solidified my career choice of becoming a Registered Dietitian.

Now let's jump forward: 
 Currently, I am a Senior Dietetic Student at the University of Southern Indiana. 
 I work at a local hospital in the diet office and intern at a weight loss management center in the area. Recently, I have decided to become a Personal Trainer and am working on becoming certified with ACSM (American College of Sports Medicine)

 With that said, I wanted to create a blog with tips to balancing life and balancing diet.
 I also want to supply recipes for all of those yummy fruits and veggies we will be munching on this season. 

 So sit back, relax, visit a local Farmer's Market, and get your five servings of fruits and veggies!