Chipotle Lime Sweet Potato Fries

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This recipe for Chipotle Lime Sweet Potato Fries is a healthy twist on the conventional spuds and couldn’t be easier to make. Sweet potatoes are rich in Vitamins A and C and a good source of carotenoid antioxidants, also found in carrots. This recipe is easily scaled up or down to feed a crowd or just for two.  Also makes great leftovers for morning home fries.

Chipotle Lime Sweet Potato Fries

4 pounds peeled sweet potatoes, cut into 1/2-inch wedges.

1/4 cup extra virgin olive oil

1 t chipotle powder

1 T Maple Syrup (optional)

1/3 cup fresh lime juice

1 t celtic sea salt


1. Preheat oven to 400*.

2. Whisk evoo, chipotle powder, salt, lime juice, and maple syrup (if using).

3. Place potato wedges into a large bowl and toss with liquid mixture.

4. Arrange wedges in a single layer on a baking sheet.

5. Cover pan lightly and roast for thirty minutes, tossing every 10.

6. Remove foil and bake for another 10 minutes.

7.  Sprinkle chipotle powder and any additional salt, if needed, toss, and enjoy!

Happy, healthy eating!

Chef Adrianna, CHC

Adrianna Holiat is a Certified Health Coach and professionally trained Natural Foods Chef.  She is founder of Greenwich Village Green, a private health coaching practice and Baked By Bub, a natural foods line featuring organic, naturally sweetened, good-for-you baked goods.

Deciphering Organics: When to buy and what it all means

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I cannot tell you how many clients ask me, “Adrianna, when should I buy organic?”, “What is Natural?”, “Is local better than organic, or is it the same thing?”

Here’s the scoop:

You don’t need to buy Certified Organic, just organically grown. Many small farms use organic practices when growing their produce but cannot afford the permits or simply have chosen not to become certified organic because of the added red tape.  Visit your local farmers market and ask the farmers what (if any) pesticides or herbicides they use.  Don’t be shy, they love talking shop with customers!

As a general rule, it’s important to buy organic fruit and veg when you plan on eating the skin. Do buy organic apples, celery, grapes, lettuce, peaches, potatoes, strawberries, tomatoes.

Some “clean” fruits and veg you don’t need to buy organic include asparagus, bananas, broccoli, cauliflower, kiwi, onions, watermelon or mangoes. It’s a safe bet to buy non-organic when a hearty skin is involved. You can visit for a full list of the “Dirty” and “Clean” fruits and vegetables, include a free downloadable handy pocket guide!

Deciphering Labels at the store:

100% Organic: Contains 100% organic ingredients

Organic: at least 95% of ingedients are organic

Made with organic Ingredients: at least 70% organic ingredients

Some organic ingredients: less than 70% organic ingredients that must be listed separately.

The USDA also makes it clear that “natural” and “organic” are not interchangeable.  Other truthful claims such as “free range”, “hormone free”, and “natural” can still appear on food labels but do not necessarily qualify as organic.

Happy Shopping!

Chef Adrianna

Adrianna Holiat is a Certified Health Coach and professionally trained Natural Foods Chef.  She is founder of Greenwich Village Green, a private health coaching practice and Baked By Bub, a natural foods line featuring organic, naturally sweetened, good-for-you baked goods.


Blueberries: A Low-Calorie, Family-Friendly Superfood!

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In season now, flavorful and juicy blueberries are a great source of antioxidants. Antioxidants combat free radical damage in our bodies that may lead to Cancer, Alzheimer’s and other maladies.  One serving of blueberries, about a cup, is just 84 calories, a great source of fiber, contains 25% of your recommended daily allowance (RDA) of Vitamin C, and with a low glycemic index (GI), is even considered a diabetic friendly fruit.

Tip from the Pro:  When you plan on eating thin skinned fruits, like blueberries, peaches, and apples I recommend buying organic whenever possible! You don’t want to undo the antioxidant power by ingesting pesticides sprayed on conventional produce.

Blueberries make a great raw snack, are a wonderful addition to smoothies, or even Sunday morning pancakes!  Wild blueberries are also readily available in the frozen fruit isle of your local grocery store.

To Your Health!

Chef Adrianna, CHC

Adrianna Holiat is a Certified Health Coach and professionally trained Natural Foods Chef.  She is founder of Greenwich Village Green, a private health coaching practice and Baked By Bub, a natural foods line featuring organic, naturally sweetened, good-for-you baked goods.

Indoor S’Mores

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Every once in a while it is okay to splurge on a fun dessert. Whether you bake cookies with your kids or have your friends over for cake.

Camp-outs are also a fun time for snacks but, for the folks who prefer to sleep in an air-conditioned bedroom, try Indoor S’Mores.

4 servings

Active Time: 5 minutes

Total Time: 5 minutes



  • 2 whole graham crackers, broken in half
  • 4 marshmallows
  • 2 tablespoons bittersweet chocolate chips, melted (see Tip)


  1. Position oven rack in the upper third of the oven; preheat broiler.
  2. Place graham cracker halves on a baking sheet; top each with 1 marshmallow. Broil, with the oven door ajar and watching carefully, until the marshmallows are golden brown, 45 to 75 seconds. Remove from the oven and drizzle each S’more with a little melted chocolate.


  • Tip: To melt chocolate: Microwave on Medium for 1 minute. Stir, then continue microwaving on Medium in 20-second intervals until melted, stirring after each interval. Or place in the top of a double boiler over hot, but not boiling, water. Stir until melted.


Per serving: 98 calories; 3 g fat ( 1 g sat , 0 g mono ); 0 mg cholesterol; 18 g carbohydrates; 1 g protein; 0 g fiber; 70 mg sodium; 33 mg potassium.

Carbohydrate Servings: 1

Whole Grains Are Even Better Than We Thought

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A New Front In The War On Cancer
from the
American Institute for Cancer Research

Whole grains are even better than we thought.

New research reported by the American Institute for Cancer Research (AICR) shows that whole grains like corn, whole wheat, oats and brown rice have powerful antioxidants cancer-fighting agents that have gone undocumented for years. Whole grains, the study found, exhibit a level of anti-cancer activity that is equal to, and sometimes greater than, the level known to occur in vegetables and fruits.

The finding may begin to clear up one of the most controversial and confusing questions in contemporary diet-cancer science: the role of high-fiber diets in lowering colon cancer risk. For years, scientists have

wondered why people whose diets are high in fiber-rich whole grains consistently have lower risk for colon cancer. Yet short-term clinical trials involving small groups of subjects yield inconsistent results.

The answer may lie in the fact that clinical trials tended to overlook a role for whole grains and focused instead on the role of fiber alone in lowering colon cancer risk. The new research suggests that future clinical studies would benefit from a broader perspective one that accounts for the collective, interactive effects of whole grains themselves, the fiber they contain, and the various protective substances now revealed.

The finding underscores the need for Americans to choose whole grains whenever they can. Some simple adjustments in shopping and cooking can help. Use whole-wheat pasta, ask for brown rice at an Asian restaurant, and make sure any bread you eat is 100 percent whole grain.

Of the whole grains tested, corn had the highest total antioxidant activity, followed by whole wheat, oats and brown rice.

The scientists involved in the new study say that the key to whole grain’s enormous cancer-fighting potential lies in its very wholeness. A grain of whole wheat is composed of three parts: endosperm, bran and germ. When wheat or any grain is refined, the bran and germ where most of the protective phytochemicals and fiber are stored are removed.

These new findings may partially explain why diets high in whole grains can help reduce the incidence of colon cancer, breast cancer, prostate cancer, heart disease and diabetes.

This study reinforces AICR’s commitment to meals with variety. Different plant foods have different phytochemicals. To ward off disease, the body needs synergy or teamwork among the various foods on your plate, including whole grains.

Brown Rice Salad with Peas and Red Pepper

1 cup frozen peas, thawed
2 cups long grain brown rice, cooked
1 small red pepper, diced
1 small bunch watercress, chopped
2 Tbsp. extra-virgin olive oil
1 Tbsp. rice vinegar
1 small clove garlic, finely minced
Salt and freshly ground black pepper, to taste
2 Tbsp. pine nuts

Microwave peas on high for 1 minute. In a medium salad bowl, combine peas, brown rice, red pepper and watercress. In a small bowl, whisk together olive oil, rice vinegar and garlic. Add to rice mixture, tossing well to combine. Season to taste with salt and pepper. Garnish with pine nuts.

Makes 8 servings.

Per serving: 118 calories, 5 g. total fat (less than 1 g. saturated fat), 15 g. carbohydrate, 3 g. protein, 2 g. dietary fiber, 19 mg. sodium.

Who Doesn’t Love Hummus Dip?

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This dip would be great to serve to your afternoon guests.

Roasted Red Peppers for Breakfast?

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Roasted Red Peppers at Any Meal
By Dana Jacobi
for the American Institute for Cancer Research

The abundance of sweet red peppers this summer has lured me to discover how versatile they can be, especially when roasted. In Italy, I have learned to enjoy them as a first course, either as part of an antipasto spread, served simply with just a crisscrossing of anchovies, or even alone, sprinkled with chopped parsley and a touch of lemon juice.

Egg and Roasted Red Pepper Wrap

• 1 large red bell pepper, halved and seeded
• Salt to taste
• 1/4 tsp. each dried basil, oregano and thyme
• 1 large egg
• 1 large egg white
• Olive oil cooking spray
• 2 tsp. grated Parmesan cheese
• 2 Tbsp. chopped flat-leaf parsley
• 2 Tbsp. reduced-fat ricotta cheese
• 1/8 tsp. harissa, or to taste
• 1 low-fat whole-wheat wrapper
Preheat oven to 425 degrees F.
Place pepper, cut side down, on foil-covered baking sheet. Bake until skin is puffed and blistered, 20-30 minutes. Transfer pepper to bowl, cover with plate, and let steam for 20 minutes. Pull off skin from pepper, using your fingers or small knife.
Place pepper on plate. Sprinkle with salt and dried herbs, cover with plastic wrap, and refrigerate overnight, or up to 24 hours.
In bowl, whisk egg and egg white together until well blended. Coat 8-inch skillet with cooking spray, and set over medium-high heat. Add egg, tilting to coat bottom of pan, and cook until egg is set, 1-2 minutes. Sprinkle on cheese and parsley, and cook until surface of omelet looks dull, 2-3 minutes. Slide flat omelet onto plate and set aside.
In small bowl, combine ricotta and harissa. Blot roasted pepper dry using paper towel, and cut pepper into very thin strips.
To assemble wrap, spread ricotta mixture over wrapper, leaving 1/2–inch uncovered around edges. Slide omelet onto wrapper, positioning it near one end. With narrow end of wrapper toward you, arrange 8-10 pepper strips horizontally on top of egg, and starting at end near you, tightly roll up wrapper. Cut rolled wrap diagonally into 3 pieces and serve immediately.
Makes 1 serving.
Per serving: 330 calories, 11 g total fat (3 g saturated fat), 34 g carbohydrate,
20 g protein, 6 g dietary fiber, 420 mg sodium.

A Dessert With Cancer Prevention Kicks?

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The American Institute for Cancer Research always has wonderful recipes that aid in cancer prevention. What can be better than enjoying a tasty, yet healthful dessert? Put on your grilling apron this Spring and give this recipe a try!

Grilled Fruit
with Strawberry Dip

8 oz. part-skim ricotta cheese
2 Tbsp. plain non-fat yogurt
1/4 tsp. dried, ground ginger
8 strawberries, halved
4 peaches, halved or quartered
8 chunks pineapple
4 plums, nectarines, or papayas, halved
1/4 cup balsamic vinegar
2 tsp. granulated sugar

In a blender, purée cheese, strawberries, yogurt and ginger together until smooth. Refrigerate the dip for 2 hours before grilling fruit.

When ready to grill fruit, thread pieces of prepared fruit onto 8 skewers. Mix together vinegar and sugar. Grill fruit until lightly browned, turning frequently and brushing with vinegar mixture during grilling.

Serve grilled fruit with sauce on side.

Makes 8 servings.

Per serving: 102 calories, 2 g. total fat (1 g. saturated fat), 18 g. carbohydrate, 4 g. protein, 2 g. dietary fiber, 40 mg. sodium.

Granola Bars

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Tasty Tuesday!

Granola Bars

Picture of Granola Bars Recipe


Melt 2 tablespoons butter in a saucepan with 1/3 cup honey and brown sugar, and a pinch of salt. Mix in 2 cups rolled oats, 1 cup each chopped nuts and dried fruit, and 2 tablespoons wheat germ. Press into a parchment-lined 8-inch-square pan and bake 30 minutes at 300 degrees F. Cool, then cut into bars.



Strawberry Shortcakes

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Picture of Strawberry Shortcakes Recipe


  • 1 1/2 cups all-purpose flour
  • 3 tablespoons sugar
  • 1 1/2 teaspoons baking powder
  • 1/2 teaspoon salt
  • 3 tablespoons cold (salted) butter, cut into small pieces
  • 1/2 cup plus 1 tablespoon low-fat buttermilk
  • 1 large egg, slightly beaten
  • 1 tablespoon grated lemon zest
  • 1 tablespoon sliced almonds
  • Filling
  • 4 cups strawberries, hulled and sliced
  • 2 to 3 tablespoons sugar (depending on the ripeness of the berries)
  • 2 teaspoons grated orange zest
  • 1 tablespoon orange juice
  • 2 tablespoons 0 percent or 2 percent fat Greek Yogurt per serving, for garnish
  • Confectioners’ sugar for dusting (optional)


Preheat the oven to 400 degrees F. Spray a large baking sheet with cooking spray.

Shortcakes: Combine the flour, sugar, baking powder, and salt in a large bowl. Add the butter and work it into the flour mixture with your fingers until it resembles coarse meal.

Whisk together 1/2 cup buttermilk, the egg, and lemon zest in a small bowl. Add to the flour mixture and lightly mix with your hands just until the dough just comes together. Do not over mix. Turn the dough out onto a lightly floured work surface. With lightly floured hands, gently pat the dough into a 7-inch round about 1/2-inch thick. Cut into 8 equal sized wedges. Space the shortcakes evenly on the prepared baking sheet. Brush the tops with the remaining 1 tablespoon buttermilk and sprinkle with the almonds. Bake until golden brown, about 12 to 15 minutes.

Filling: Combine the strawberries, sugar, zest, and juice in a large bowl. Let stand until the sugar is dissolved and the mixture is syrupy, about 15 minutes.

Split the shortcakes. Place the bottom halves of the shortcakes on plates and top evenly with thestrawberry mixture and the yogurt. Cover with tops of the shortcakes. Dust with confectioners’ sugar, if using.

Nutritonal analysis per serving: 1 shortcake with 1/2 cup filling and 1 tablespoon topping.

Calories 215; Total Fat 6 g; (Sat Fat 3 g, Mono Fat 2 g, Poly Fat 0.5g) ; Protein 6 g; Carb 35 g; Fiber 2 g; Cholesterol 39 mg; Sodium 270 mg

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