recipes

Recipe: Avocado Breakfast Smoothie

January 7, 2015 by 4dancers

by Catherine L. Tully

I’m not a big breakfast eater.

Actually, that’s kind of an understatement. I really don’t like to eat in the morning, and although they say it’s “the most important meal of the day” – most solid breakfast food makes me feel sluggish and sleepy.

Because of this, I blend up a smoothie instead. Now, the drink has to have some “staying power” so I’m not hungry an hour later, and I like to use fresh, healthy ingredients.

Today I’m going to share my go-to smoothie recipe with you–in case you are like me. It also makes a good between meal snack if you need something with a little substance. Plus, it’s super easy!

All you need is a blender and the following ingredients:

1/2 avocado (medium size)
2 cups Almond Breeze Hint of Honey (almond milk)
1/4 cup FAGE Total 2% Greek yogurt
A handful of fresh spinach
1 teaspoon honey
Freshly grated ginger (to taste)

Simply combine all the ingredients and blend! The avocado makes this a very creamy drink, which is nice. If you don’t have much of a sweet tooth, you can skip the honey.

Drinks For Dancers – Low & No Calorie Choices

April 9, 2014 by 4dancers

by Catherine L. Tully

Dancing means sweating, and sweating means thirst. Us dancers tend to be a thirsty bunch, but ingesting extra calories from what we drink is something most of us would like to avoid. And while there’s nothing wrong with the occasional milkshake or cranberry juice, reaching for low or no-calorie drinks is usually a pretty good idea.

I’ve compiled a short list of my favorites here for you to check out, but please do feel free to share yours in the comments section below!

My go-to favorite is LaCroix sparkling water. I love the orange flavor, but there are many other varieties you can try, including lime, coconut, berry and lemon. This tasty drink isn’t sweet, but has some flavor (and it’s natural!). Drink from the can or over ice for a delicious drink option that has zero calories.

It’s also yummy when mixed with fruit juices, but that does add some calories to the mix.

Cucumber water is another favorite of mine. Simple to make and refreshing to drink, this no-calorie winner is one of the best picks for a cool drink on a hot day. Its silky texture is unique and you can add lemon or other fruit to the water to mix the taste up a bit.

Here’s a primer on how to make it (not like it’s that hard). Simply store it in your fridge and pour when you want some. Easy! It’s also extremely inexpensive since cucumbers cost next to nothing at the grocery store.

Herbal teas offer another no-calorie option for those looking for a flavorful beverage. I’ve recently gotten into Teavana tea, since they offer really cool combinations, such as the strawberry lemonade flavor pictured here. You can brew them hot in the winter and make iced tea in the summer. Win/win!

Of course, standard bag varieties are also a great choice. Another one I drink often is Bengal Spice, which has a little bit of a kick to it. The “spice” comes from a mixture of cinnamon, ginger, cardamom and cloves. Nice!

What are your favorite drinks? Let us know!

Snacks For Dancers: Popcorn – With A Twist!

March 26, 2014 by 4dancers

by Catherine L. Tully

If you’re the type that likes to curl up on the couch and snack away the hours while watching movies, you probably already know that the calories can really stack up. Resting on your days off is good, but mindless snacking in front of the tube can be a dangerous thing.

The next time you decide to go on a movie binge, choose popcorn as your snack–but make it air-popped and watch what you add to it. With a little bit of advance planning you can minimize the impact to your diet and your waistline.

Air popped popcorn is a great choice as long as you don’t pile on the butter or salt. The best news of all is that popcorn is actually considered a whole grain, and when air popped, has only 31 calories per cup. It also makes a great on the go snack–simply toss it in a baggie and pack it in your dance bag.

Interested?

Here are a few more facts* about this snack food that may help you become a fan:

3 cups of popcorn = 1 serving from the grain group
Air popped popcorn doesn’t contain additives or preservatives
Popcorn contains fiber which aids in digestion

Investing in an air popper is not a big expense. You can usually find one for around $20 – I found this via Google search at Target. Do your homework on it though, I haven’t used this one myself.

Those used to eating microwave popcorn may not take to the air popped variety too well at first. After all, there is not a lot of flavor in comparison. Still, there are a number of ways to add taste to it without dumping a lot of calories on top.

Here are some of my favorite choices:

– Use a little bit of spray butter and toss to coat. (I do this sparingly since I’m not entirely on board with the whole spray butter thing. And I opt for the ones that are made with olive oil.) Or, simply opt for olive oil, but go easy as it is fairly high-calorie.

– Add some herbs to the mix such as oregano, basil, marjoram and red pepper flakes.

– Sprinkle black or white pepper over the top for a little bit of bite.

– Try a little taco seasoning on top for plenty of taste. (This does add salt though, so use sparingly.)

– Mix up some sugar and cinnamon for a sweet kick. This will add a few calories, but it can be worth it!

Here are a few more recipes you might want to try:

Do you have a healthy favorite topping for popcorn? We’d love to hear from you!

*Info taken from Popcorn.org.

Dance And Fruit Salad: An Improvisation Lesson

July 3, 2013 by 4dancers

by Julia Erikson

Dance is an exacting science. Technique requires great discipline and continual vigilance to maintain. But we all know the recipe for success also requires a departure from the rigors of exactitude into a freer, more creative personal place. One has to feel the music and express their individuality to truly gain any modicum of success as a dancer—in essence you must study hard, then throw away the notes and go it on your own. This is when the beauty and glory of dance emerge, when it really is a vehicle for self-expression.

Recipes and food parallel the duality of dance in certain ways. The best balanced recipes in culinary history stand the test of time much like a finely choreographed ballet. While we needn’t stray too far from a proven concept, with something like a fruit salad, why not bend the rules a bit and find the balance of flavors that works for you? I say let the personality of the fruit, along with your personal taste, play the starring roles. Use the freedom presented to listen to your palate and hone your confidence in the kitchen; there is no right or wrong ratio of flavors out there.

In this vain I present to you several fruit salad templates meant to guide you, and your taste buds, toward your own personal sweet spot—flavor-wise. Yes, I recognize we are only talking about fruit salad here, but it is the perfect jumping off point for cultivating your creativity in the kitchen, something that is good for your soul and for your self-expression as an artist. And who knows, you may just get carried away and create something you want to share with the world! 😉

Also, one more thought: Historically I’ve avoided the ubiquitous fruit salad on a party buffet table, mainly because it often seems to resemble some combination of soggy, boring, or overrun with not my fave fruit. So I’ve chosen to share a few of my favorite fruit-centric salad combinations, though most of them actually happen to include a savory component. I love this, as I think contrast actually highlights the sweetness of summer’s bounty. But you take the lead and feel free to omit/substitute/improvise!

For all of the recipes below, use your best judgment in terms of quantities—these are only flavor combinations that I love. Trust your palate and go for it! And let me know what you come up with by commenting about the results of your improv sessions!

Julia

Berry herb salad [Read more…]

What are your favorite drinks? Let us know!

Do you have a healthy favorite topping for popcorn? We’d love to hear from you!

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