Frosty, dessert like and packed with delicious, nutritional ingredients.  It is no wonder fruit smoothies are so popular.  What’s particularly nice about them is that they are fast, easy to make, and indulgent without being loaded with fat and calories.  Plus, the only equipment you need is a blender.  Of course a smoothie is only as healthy and tasty as the ingredients you put in it.  So avoid dumping in sugar or thickening with full-fat dairy products.  There are easy, healthy alternatives.  To give a fruit smoothie its icy, thick consistency, use crushed ice or frozen fruit as the base.  The advantage of ice is that you add volume and texture without calories.  The downside is that your smoothie can become watery as the ice melts.  Thickening with frozen fruit adds calories but also plenty of vitamins, fiber, and antioxidants.  For convenience wash, cut, and freeze fruits such as melons, stone fruits, and berries when they are in season so you have them on hand when a smoothie inspiration hits.  Peeled and cut tropical fruits such as bananas, pineapples, and mangos are great ingredients to keep in the freezer.  For greater convenience use store bought frozen fruits such as berries, cherries, and peaches.  These usually are an excellent value and good enough quality for blending into smoothies.  Be sure to buy individually quick frozen fruits rather than those frozen in blocks of sugary liquid.  They are healthier and much easier to toss into the blender.  Many fruit smoothies also contain milk or frozen yogurt to give them a thick, creamy milkshake like texture. 

These two smoothie recipes go a little out of the box by using non-fat buttermilk to add a rich tasting pleasant tang.  The strawberry banana smoothie uses frozen berries and fresh bananas which add additional creaminess.  Antioxidant rich blueberries and pomegranate juice make a shocking purple smoothie that’s as healthy as it is flavorful.  Use leftover buttermilk to make dressings, marinades or as a healthy ingredient in baked goods such as biscuits and cakes.  Consider the salt in these recipes optional.  Just a pinch heightens the flavors of the fruit without adding much sodium.

Strawberry - Banana Smoothie

1 1/2 cup unsweetened frozen strawberries

2 small bananas - broken into chunks

1/2 cup nonfat buttermilk

1 teaspoon vanilla extract

Pinch of salt

In a blender combine all ingredients and blen till smooth

Makes 2 servings

Blueberry - Pomegranate Smoothie 

1 1/2 cups of frozen blueberries

1 cup pomegranate juice

1/2 cup non-fat buttermilk

1 teaspoon vanilla extract

Pinch of salt

In a blender, combine all ingredients and blend until smooth.

Makes 2 servings

Here is a great recipe I made for my last cooking class which was all about chocolate.  I made a chili and chocolate grilled flank steak.  I hope you enjoy.

Ancho and Cocoa Carne Asade

The spice rub for this steak evokes the complex flavor of a rich Mexican mole sauce, but with almost no investment of time.  It’s great for a weeknight dinner party.

Ingredients:

1  tablespoon ancho chili powder

2 teaspoons unsweetened cocoa powder

1/2 teaspoon cinnamon

1 (1 - to 1 1/4lb) flank steak

1 tablespoon vegetable oil

8 (7-8 inch) flour tortillas

3 cups packaged coleslaw mix (7 oz.)

sliced pickeled jalapenos, sour cream, and lime wedges

Instructions:

Preheat grill

Stir together ancho powder, cocoa, and cinnamon.  Pat steak dry and season with 3/4 tsp of salt and coat with spice mixture.  Grill over medium high heat, turning once.  For medium rare cook for 8 to 9 minutes.  While steak cooks, wrap tortillas in foil and warm in oven.  Let steak rest for 5 minutes on a cutting board and then thinly slice across the grain at an angle.  Serve steak with warm tortillas and coleslaw mix.

Here is a sneak peak at some of our new items from the OZ menu.

Poached Asparagus with Lemon, Olive Oil, Manchego Cheese, and Pine Nuts

Roast Figs with Goat Cheese and Duck Prosciutto

Golden Tomato Gazpacho with Peeky Toe Crab and Coriander

Black Truffle Spaghetti with Wild Mushrooms, Spring Peas, and Tomatoes

Crispy Shrimp with Hearts of Palm, Papaya, and Citrus Vinaigrette

Braised Veal with Prosciutto, Chanterelles, and Tomato Confit

Wok Seared Red Snapper with Lobster Fried Rice, Orange, and Sweet Soy

Roasted Organic Chicken with Garlic Grits and Roasted Asparagus