It’s almost the season for
cooling off with an iced-coffee drink. While that may seem tempting, remember
that a sweetened iced mocha latte with a dollop of whipped cream on top is
packed with hundreds of calories, so it won’t help you fit into your bathing
suit. To help you slim down and enjoy warm weather treats, Steve and Elena
Kapelonis, founders of The Pump Energy Restaurant in New York City, were invited
on "Today" to share their healthy recipe for a thick coffee shake as well as
recipes for tasty, protein-packed dips.
Thick Coffee Shake
Serves one
INGREDIENTS
1/3 cup skim milk, rice milk, or soy milk
2 teaspoons instant coffee
or espresso granules
1 teaspoon sugar or Splenda
8 ice cubes, roughly
broken
1/2 cup nonfat coffee frozen yogurt (1 generous scoop)
DIRECTIONS
Put the milk, coffee granules, sugar, ice cubes, and frozen
yogurt in the canister of a blender. Blend until smooth. Serve immediately.
TIPS
Nutritional analysis: carbs 30 g; protein 11 g; fat 0 g; fiber 0 g;
and calories 170
Guacamole
Makes three cups
INGREDIENTS
4 avocados, peeled and pitted
1 large or 2 small cucumbers, peeled,
seeded and roughly chopped (about 1 1/3 cups)
Juice of 2 small limes
1/2
cup chopped scallions, white and green parts
1/2 cup firmly packed chopped
fresh cilantro
1 teaspoon extra-virgin olive oil
1 small garlic clove,
minced
1/8 teaspoon cayenne pepper
Pinch of sea salt
DIRECTIONS
In the bowl of a food processor fitted with a metal blade,
combine the avocados, cucumber, lime juice, scallions, and cilantro. Pulse just
until mixed and chunky.
Add the olive oil, garlic, and cayenne. Season to taste with salt, if using.
Process until almost smooth but with a little texture. Serve immediately or
transfer to a small glass bowl and cover with plastic wrap resting directly on
the surface of the guacamole. Refrigerate for up to one day. Leaving an avocado
pit in the guacamole will help keep it fresh.
TIPS
Nutritional analysis (for a two-tablespoon serving): carbs 2 g;
protein 0 g; fat 2 g; fiber 1 g; and calories 25
Pumped- up Hummus
Makes about 2 ? cups
INGREDIENTS
2 1/2 cups cooked or canned and drained chickpeas
2 1/2 tablespoons
tahini
1/2 teaspoon sweet paprika
1/2 teaspoon ground cumin
1/2
teaspoon garlic powder
1/4 teaspoon freshly ground black pepper
1/2 bunch
flat-leaf parsley, coarsely chopped (about 1 cup)
Juice of lemon
1/2 cup
diced onion
Pinch of sea salt, optional
4 to 5 tablespoons water
DIRECTIONS
In the bowl of a food processor fitted with a metal blade,
combine the chickpeas, tahini, paprika, cumin, garlic powder, pepper, parsley,
and lemon juice. Mix for about 30 seconds, until blended. Add the onion and a
tiny pinch of salt. Pulse until all the ingredients are nearly smooth.
Taste the hummus and add as much water as necessary for the correct
consistency. Process until as the mixture is as smooth as you’d like.
Serve the hummus at once or transfer to a glass or plastic container with a
tight-fitting lid and refrigerate for up to three days. Let the hummus reach
room temperature before serving.
Note: If using canned, well-rinsed chickpeas, omit the salt completely.
TIPS
Nutritional analysis (for a two-tablespoon serving): carbs 5 g;
protein 2 g; fat 1.5 g; fiber 1 g; and calories 35