Are you a bona fide chili freak like me? Then habaneros surely rank high on your list of favorite foods.

Some have even gone as far as to write a whole website about them.

These little hotties gets their name from the Cuban city of La Habana, or Havana as we call it, because they were traded there — although the chili originally hails from Mexico.

Habaneros have been in use for over 8,500 years and are still going strong! Some believe that they are the same as Scotch bonnets, another killer chili in the same family, but habaneros have a different pod shape that’s slightly more elongated.

In terms of heat, they both rank in the range of 100,000 – 300,000 units on the Scoville scale. Habanero has hints of fruit beneath a whole lotta heat, so pair them with sweet barbeque, salsas, and even fruit like blueberries.

How to Cook with Habaneros

1. How to pick a pepper. Habaneros come mainly in red and orange, but apparently there is a rare “black” habanero — I’ve never tasted one but they are reputed to be the baddest and hottest on the block. Habaneros can be found in specialty grocery stores in the produce isle. When shopping for habaneros, look for an unwrinkled, smooth skin that is free of dark or soft spots. Give the pepper a gentle squeeze to make sure they are firm.

2. How to chop. Use gloves to remove the seeds and membrane if you don’t want to feel the burn on your skin and under your fingernails. The active “hot” ingredient capsaicin, is fat soluble and can leave a residual burn for hours after contact. Once you’ve removed the seeds and membrane, mince for salsa or slice for a hot chili relishMexican fare.

3. How to enjoy. Habaneros are definitely not for the weak of heart or tongue! But if you’re a chili pro or trying to “one up” a chili compadre, then try adding minced habanero to your favorite meat marinade, to your Bloody Mary mix, to your taco meat, or any way you need a kick.

Summer is a great time to get cooking outdoors, and enjoying good times with friends, reconnecting with extended families and making great summer memories. It’s been my mission for the last 10 years to show America that healthy cooking & eating can be fresh, fun and flavorful — and empower people to take on a bigger role in their own health while enjoying life more.

I am passionate about making cooking at home, at your kitchen stove or on your outdoor grill, a lot easier and irresistibly delicious — which is why last year, I embarked on a new project to bring out my own line of Skinny Chef Superfood Sauces!

Skinny Chef Superfood Sauces

When you eat and cook meals at home, using wholesome superfoods loaded with nutrition, something truly magical happens: You entice your tastebuds and shape up your body, mind and waistline. The all-natural superfood sauces are made from the best, most nutritious ingredients around such as low-calorie superfruits and fat-burning chilies, and flavors include Goji Espresso, Blazin’ Blueberry, Pomegranate Cayenne, and Cherry Chipotle.

All Skinny Chef Superfood Sauces contain a flavorful superfood and a spicy chili pepper to make each healthy, delicious and versatile. Sauces are all-natural, gluten-free, vegan/vegetarian, dairy-free and nut-free. Sauces are also free from high-fructose corn syrup, MSG, artificial preservatives, artificial colorings and free from the top 10 allergens. At around 35 calories/serving (about half of any other sauce on the market), the sauces are ideal for those following a low-carb diet or are pre-diabetic. With around 25-75 mg sodium (per 2 tablespoons), the sauces are also appropriate for people that need to control their sodium intake.

So make your 4th of July barbeque unforgettable with a set of Skinny Chef sauces! Order today!

Eat & Shop Local: Hoboken Uptown Farmer’s Market

I’ll be making a monthly appearance at my local farmer’s market in Hoboken/NJ. If you’re in the neighborhood, sign up for the weekly Uptown Hoboken Farmer’s Market newsletter to learn more about what vendors will be there weekly and the freshest produce New Jersey has to offer. Every Wednesday you’ll learn about great free giveaways (like my upcoming book “50 Shades of Kale”) and you’ll get free easy recipes to use your booty from the farmer’s market. So sign up now! Looking to support a farmer’s market closer to your town? Check out this nifty farmer’s market locator.

Have a great start to your summer and remember these tips for staying hydrated! Wondering which water is best? Find out why water is so important and how much you should drink.

Happy & Healthy Cooking,
Jennifer

Do you remember your parents telling you to eat your spinach for muscles like Popeye or munching on carrots will help your eyesight? Oh, and then there’s “eating peas will make your hair curly”…

I don’t know about the curly hair but now there is a new saying that you can tell your kids “blueberries help your memory” that’s absolutely true! Here are five clever ways to get more blueberries into your diet!

1. Blueberries are rich in pectin, low in sugar and calories — making them ideal for a healthy dipping or BBQ sauce. You can try my spicy Blazin’ Blueberry or make your own.

2. Blueberries are wonderful blended with green vegetables because they mask the color and flavor of leafy greens. Smoothies and pops, like my Blueberry Spinach pop, are an easy way to get kids to chow down on superfood veggies they don’t like.

3. I blend frozen blueberries with nuts in my Blendtec to make a dreamy, dairy-free ice cream that has the antioxidant power of two superfoods paired together. Nuts are rich in minerals that are crucial for heart-health and add healthy fats to give a luscious texture.

4. Do you fear boxed breakfast cereals or want to try a glutenfree breakfast treat? Have this delightful protein-packed cold breakfast, blueberries, homemade peanut butter, and kefir to charge your immunity and your brain.

5. If you’re trying to cut back on sugar but still want a sweet topping for your pancakes or waffles, make a fast blueberry syrup. Combine 1 cup of blueberries, 1 tablespoon water, and 1 teaspoon of stevia in a small saucepan. Bring to a simmer and cook 10 to 12 minutes, breaking up the blueberries with the back of a spoon until a thick sauce forms. Serve immediately.

Picking produce isn’t an art, it’s a science! Once you learn theses simple tips, you’ll be a pro around the produce isle.

The best place to get the freshest produce is always your local farmer’s market, where it’s simple to eat seasonally.

Don’t have a farmer’s market nearby? Many grocery stores are getting hip and now stock seasonal produce from local farmers! So keep an eye out for signs in your local store as you cruise the isles.

Avocado

Avocados are — botanically speaking — fruit. And most fruit are best eaten when they are soft to the touch and the flesh is ripe. Gently press the rind of an avocado, it should give slightly under your finger. Most grocery store avocados are hard as rocks when you buy them. They’ll need anywhere from 2 to 3 days on the countertop to ripen, so plan ahead if you intend on making a scrumptious batch of guacamole or my chocolate avocado shake. Want to save cash and buy in bulk? Store half in the fridge to slow the ripening process or if you have too many ripe on the countertop at one time, place a few in the fridge to hold them an extra day or two. Avocados are in season winter through spring.

Blueberries and Raspberries

Blueberries, like other berries, are best eaten when they are ripe but still slightly firm. Here’s a great tip to see if berries are overripe without popping one in your mouth: Turn the container over and look at the bottom. If there is any moisture, broken berries, or mold, you’ll be able to spot it. Don’t wash berries until you are ready to eat them, as washing them causes spoilage — and always store them refrigerated. Berries are in season spring and summer.

Broccoli

Broccoli is best when the florets are firm and tightly closed. Take a peek at the end of the stalk: if it’s dry or hollow, that could be an indication it’s been on the road too long. Avoid heads that have yellowed or opened florets. Store refrigerated in a loose plastic bag as broccoli can wilt if left uncovered in the fridge. Broccoli is in season spring, summer, and fall.

Cherries

Ripe Bing cherries are dark red, with a firm surface and skin, but juicy flesh. Avoid cherries that have soft or dark spots. Depending on the kind of cherries, pigments in the skin will change based on ripeness, and you’ll learn from experience which ones are ripe just by looking at them. Cherries are in season in the spring. Store refrigerated in an air-tight container.

Eggplant

Eggplant is a fruit that’s part of the nightshade family. Italian eggplant is best when the skin is very firm and glossy and it’s firm when squeezed. You might also spy the Japanese variety (tends to be less bitter) which are lighter purple, but the same shopping technique still applies. Store refrigerated, no bag or container needed. Eggplant is in season in summer and early fall.

Grapefruit and Other Citrus

Look for grapefruit that are firm to the touch and give their rinds a brief sniff. I find the more fragrant ones tend to have better tasting fruit. Store them in your crisper as most citrus is fairly ripe when you buy it. Grapefruit is in season during winter. Just a note about safety. Check with your healthcare practitioner about consuming a lot of grapefruit if you’re taking prescription drugs. Certain pharmaceutical drugs should not be combined with grapefruit juice. Medication can become more potent because grapefruit doesn’t allow them to break down, causing them to build up in your system.

Hot Chilies

Hot chilies are one of my favorite fruits — jalapenoes, cayenne, and habanero, yes that’s right, they are all fruit! Chilies are best when they have shiny skins without blemishes and the chili is firm to the touch. Store them in a loose plastic bag in the fridge until ready to use, they keep for up to 1 week refrigerated.

Kale

Kale is my favorite green veg, inexpensive and totally versatile. It’s best when the leaves are dark green or green and red in the case of Red Russian. Choose kale that is firm to the touch, with no tears or yellow spots. Store kale in a loose paper or plastic bag in your crisper as kale can wilt if it’s not covered. Kale grows year-round but its prime season is fall and winter.

Kiwi

Kiwi are fuzzy wonders that taste best when slightly soft to the touch. Store hard kiwis on the countertop for 2 to 3 days to soften, or place in the fridge for up to four weeks. Kiwis are in season winter through spring.

Melons

Melons can be a bit of a mystery for most folks when it comes to ripeness. One tip is to give watermelon and other larger melons a knock with your fist. If you hear a dull thud, that’s an indication that the melons are full of ripe, water-rich fruit. It’s always a good idea to store your melons on the countertop for a few days before slicing. Also, give honeydews and cantaloupe a sniff, the sweeter the smell the riper the melon. Melons are in season late summer.

Mushrooms

Mushrooms are best when they have a dry, firm surface that’s free of dark or wet spots. They should always be refrigerated and never washed before using. Mushrooms are ready to use as soon as you buy them, no ripening required. Mushrooms are in season spring and fall.

Spinach

Spinach is in season spring, summer, and fall. Look for firm leaves without creases or dark spots. If you’re buying bagged spinach, turn the bag around and look for dark spots or decay. To keep spinach fresher longer, tuck in a paper towel to catch moisture that can damage delicate leaves. Spinach stores in your fridge for up to 5 days, but baby spinach is my preference since it’s tender and cooks in a minute or two. Mature spinach is still nutritious but can be tough and is usually grown in sand which is difficult to remove.

Sweet Potatoes

Sweet potatoes are best when they have a firm, smooth skin and are very firm to the touch. Store them in a dark, cool place and avoid potatoes that have sprouted. Sweet potatoes are available year-round but they are in season fall and winter.

Wondering if you should go organic? Find out which fruits and veggies are on the dirty dozen list.

Goji berries, also called wolf berries, come from Northern Asia, mainly grown in Tibet.

They come in dried form, much like cranberries or raisins — but have a rough texture and a tart, smoky flavor. Don’t let their tough exterior fool you, these little wrinkled berries are seriously beauty food. They have 20 times the antioxidant power of prunes (that already rank extremely high in antioxidants) and contain over 3 times more than blueberries.

The have a wonderful tart flavor and remind me of a cross between a raspberry and sun dried tomato.  Shop for gojis in your local health food store, or order Goji Berries online to save. Keep them in a zipper lock bag in your freezer for longterm storage, or in an air-tight container in your fridge for fun uses like these:

Gojis on Icecream

Sprinkles on an ice cream cone are so sweet, but they’re loaded with artificial everything! Sprinkle chopped goji berries on your ice cream instead, or make these scrumptious frozen bananas with goji berries: 

• Set out a sheet of wax paper on a plate.
• Place 1 cup of bittersweet chocolate chips along with 2 tablespoons of skim milk in a small saucepan. 
• Melt over low heat, 3 to 4 minutes stirring often. 
• Cut two bananas in half and place a small skewer in each, starting with the cut side. 
• Use a spatula and smear the chocolate over the banana. 
• Sprinkle each banana with 1 tablespoons of chopped goji berries and freeze.

Gojis in Salsas

Gojis aren’t just good in breakfast cereal, they make an amazing salsa when paired with fresh chopped cherries, lime and cilantro. Try adding them to your favorite tomato-based salsa or fruit salsa.

Gojis in Sandwiches

Gojis are great sprinkled in salads but they are delish in sandwiches too. Want to boost anti-oxidants in your peanut butter sandwich? Sprinkle 2 tablespoons of goji after you smear. Or stir a few tablespoons into your mayo for a tasty BLT.

Gojis and Sangria

Prefer to drink your fruit?  Gojis are cool in smoothies, but you can also add them to your favorite red sangria recipe.

Gojis in Baking

Chop in the food processor and add to a no-baked graham crust. Want to bake with gojis? Make sure they aren’t directly exposed to heat, they burn easily. Fold them well into the batter to protect their delicate texture or top cookies and brownies with whole berries toward the last 5 minutes of baking.

One of my readers wrote in with this interesting question:

“I have just been told that kale is extremely high in oxalates and that they can be very dangerous to one’s health if one’s body doesn’t have the healthy gut flora which break oxalates down for elimination. Any info on this topic?”

Oxalates are naturally-occurring acids found in plants, animals and in humans that are always present in our bodies.

They become a problem for people who have untreated health issues with their kidney/gallblader according to George Mateljan, a respected nutritionist who has a wonderful site The World’s Healthiest Foods.

If you have any concerns about oxalates in food in conjunction with possible kidney/gallbladder issues, go to your doctor and get tested, I recommend getting blood work done as well to check your thyroid (since kale can affect that as well if you have a weak one).

That said, if you have a clean bill of health, kale is GREAT for your health — in fact, it’s an Über-superfood. That said kale is not extremely high in oxalates… many consider it a low oxalate food with a lot less than lima beans and about the same as spinach.

Per the health gut flora, I always urge people to eat probiotic foods weekly, including low-sodium pickles, fermented vegetables, kefir, plain yogurt, and olives to replenish the helpful bacteria that we need to protect our immune system, manufacture vitamins in the the gut, and digest fiber.

To learn more about the wonders of probiotic foods, read the book by Elizabeth Lipski entitled Digestive Wellness — an excellent source.

Dark sweet cherries and tart red cherries are two of my favorite fruits because of their intense flavor, aroma, and tang.

Cherries (1 cup has 87 calories with 3 grams of fiber) also contain vitamin C, some potassium and boron, a mineral that plays an essential role in bone health, especially for women.

Cherries are the ultimate healing food when it comes to gout, but do you know that they can also be an the ideal post-workout snack especially if you’re a runner?

According to Dr. Leon Galland, the “tart cherry juice helps reduce pain after exercise for long distance runners.”

Both fresh and frozen cherries are easy to cook with, but here a five fast, no-cook options to get more cherries into your diet.

Want more nutrition and less calories in your breakfast? It’s as easy as pressing “blend”. Blend 1 cup of Kale, 1 cup of frozen or fresh pitted cherries along with your favorite unflavored yogurt or kefir for a super anti-ox detoxifying breakfast drink.

Want to liven up your afternoon coffee break? Cherries and rich coffee make a dynamite flavor pair. Don’t toss your cold coffee, instead pour it into ice cube trays and freeze it. Use the coffee cubes with fresh cherries and make a delightful smoothie.

Tired of the same old jarred tomato salsa? Make your own cherry salsa by mixing 1 pint of chopped cherries with 2 tablespoons minced red onion and cilantro, the juice of 1 lime, and 1 tablespoon of my Cherry Chipotle Sauce or chopped chipotle in adobo.

Other ideas for cherries:

• Cherries are a pretty welcomed addition to summer sangria, either white or red.
• Cherries are gorgeous next to greens, you can toss them with your favorite salad base like arugula, mesclun mix, or baby spinach.
• Cherries are delicious with my creamy poppy seed dressing.

Share Your Favorite Uses For Cherries!

What is your favorite use for cherries? How are you cooking with them? What are some of the best ideas and recipes that you’ve seen for cherries?

Journalist Tom Vanderbilt explains new research into why we like the foods we like, why we crave certain flavors or textures while we’re disgusted by others and his article “Accounting for Taste” in the June 2013 issue of Smithsonian magazine.

Vanderbilt appeared yesterday on the Leonard Lopate Show for a segment “Why We Like the Foods We Like” — a fascinating discussion that veered from pickles, eggplants, coffee, and spinach to chocolate — highlighting how our emotional state and exposure over time influences our likes of food.

It seems that spring is prime weight loss and fitness season, but Summer is actually the perfect time to get healthier and become more active! Most people have more time, thanks to summer fridays, and more energy because we have longer days and warmer nights. So here are some fun ways to get outside, get some fresh air, and energize your summer.

Fitness

Looking for great beach abs this summer? It’s not too late, check out Pilates4Fitness boutique offering classical pilates equipment & mat sessions, as well as full body movement training using TRX suspension. The studio is used by both men and women from all over Hudson County. Director/owner Gina Jackson says her students report she has a reputation of “kicking butt, albeit with a lot of love.” She models a healthy lifestyle in her work, teaching and personal living, and Gina is an inspiration, I’ve know her for close to 10 years!

If you’re a yoga queen like me, you’ll be looking for a fun outdoor yoga venue. Check out Yoga on the 12th St Pier, Maxwell Place, Hoboken with Flexible Rhythm Yoga. The 12th St Pier is one of Hoboken’s newest gorgeous waterfront parks. Sessions are held under the steel canopy on the pier, providing shade and a beautiful view. The series begins on Saturday June 1st at 9:30am and is scheduled for Saturday mornings, 9:30am and Wednesday eves at 7pm through the end of September — taught by Kelly Naughton, RYT, RN. Go to HobokenNJ.org/register to sign up. All updates regarding online registration status, weather cancellations or any additional comp sessions are posted on Facebook.com/Yogativity.

And don’t forget to check out Well + Good NYC’s brandnew summer guide with activities throughout all of New York’s neighborhoods!

Get Fresh at the Farmer’s Market

The Hoboken Uptown Farmers’ Market (supported by the The Quality of Life Coalition) has opened, with fresh strawberries, sweet corn, and those famous Jersey tomatoes.

It starts today, June 6, and will run through October — open Thursdays from 2 pm to 7 pm (the market will be closed on July 4 for the holiday). The new, earlier opening time is in response to customer demand. You wanted your veggies sooner, and the market is happy to deliver! The convenient time and location at the corner of 13th & Hudson Street ensures that residents of uptown Hoboken and beyond will have an opportunity to load up on some freshly picked salad greens for Thursday night’s dinner or a scrumptious blueberry pie for the weekend barbeque.

The Hoboken Uptown Farmers’ Market is excited to announce a few new vendors in the mix this season. Alan’s Flower Farm, of Chesterfield, NJ will be joining the market each week with fresh cut flowers and produce from his farm.

Additionally, I’ll be there to give live demonstrations and veggie education — on the third Thursday of each month.

On the final Thursday of each month, Hobokenites can bring their dull kitchen knifes to the market, where Neil’s Sharpening Service will revive the blades to full tomato slicing capacity.

These new faces join returning vendors Stony Hill Farms of Chester, Gina’s Bakery of Montclair, Hoboken Farms, and customer favorite, Dr. Pickle, who will happily give customers a sample of any of his briny, delicious olives, roasted peppers and pickles, of course! As a certified ‘Jersey Fresh’ market, the customer can be assured that the fresh produce is grown right here in New Jersey.

As in years past, the market is committed to helping our neighbors in Hoboken who have limited access to fresh fruits and vegetables. At the end of each day, vendors are encouraged to donate leftover produce to the Hoboken Shelter, which is celebrating its thirtieth year of service to our community. Additionally, eligible customers are welcome to use WIC (Women, Infants & Children Program) coupons with participating vendors.

Be sure to catch the other farmer’s market locations including Hoboken Family Farmers’ Market which features locally grown and organic products, music and family-oriented activities every Saturday, 9 am – 2 pm through Nov. 23 at the 14th and Garden St pedestrian plaza.

Cooking for Dad is not only the fastest way to his heart, it’s also a father’s day gift that he’ll be sure to love! The key to cooking him something special is to plan ahead with a simple menu of foods that he already loves. Check out these easy, healthy recipes along with foolproof cooking tips, videos, and do-ahead ideas.

That’s Appetizing!

Don’t leave Dad waiting on an empty stomach! Sit him down with a homemade iced tea, cool beer, or a chilled glass of wine along with one of these tasty appetizers that you’ll have ready before you head back to the kitchen to make Dad’s main meal.

Try a black bean quesadilla that you can eat with your fingers, no plates required. Make it ahead and reheat in a preheated 400F oven, wrapped in aluminum foil, for 20 minutes.

If your Dad is more of a beer and bar food fan, try this version of jalapeño poppers that are baked but still have the yummy creamy filling with crunchy breadcrumb coating.

Or perhaps he’d love to nosh on this delectable guacamole. Buy your avocados at least 2 days ahead if your local grocery store doesn’t have a bin of pre-ripened or “ripe” stickers on the ones that are ready to enjoy. Ripe avocados should give slightly when pressed. Does Dad love vino, perhaps a chilled Chardonnay or hearty glass of Cab? Then start with stuffed cherry peppers, stuff them ahead of time and just warm in a 400° F oven for 10 to 15 minutes.

Beef Man

Is dad a serious beef fan? Well, you can indulge him the healthy way. Start with lean sirloin or try this tasty turkey burger to make a leaner option. Top with guacamole or baby spinach to add plenty of feel-good fiber. Eating more fiber means better digestion and slower uptake of carbs into your body, for a better fat burn.

If you’re going the steak route, search for lean filet or flank steak. Watch this easy video to make the perfect filet with a side of kale, the uber-superfood.

Tender Chicken

Juicy buttermilk chicken fingers might just hit the spot for Dad, or perhaps you’re ready to take it to the next level with these unique quinoa crusted fingers that are crisp and can be breaded and stored in the fridge up to 5 hours before you cook them.

If one-pot meals is more Dad’s style, try chicken enchiladas that you can prepare up to 30 minutes before you’re ready to serve. Just loosely cover the casserole dish with a piece of aluminum foil to keep warm.

Looking for something you can unveil on a platter? Nothing is easier or more beautiful than a roasted chicken. Plus, use left-overs to make a delicious salad or for sandwiches.

Sweet Finale

Is your Dad a chocolate chip cookie-aholic?

Here’s a twist on a classic that he’ll enjoy, chocolate chip cookie bars, that can be made one day in advance. This recipe makes a whole batch so that Dad can treat himself all week long. Looking for something chilly? This rich chocolate sorbet is 100% dairy-free, low in calories but looks wonderfully elegant. Cocoa powder adds plenty of fiber and has an exotic flavor of added spices. Spread it between two low-fat grahams to make it into an ice cream sandwich for the casual version that you can eat with your hands.

Looking for a great gift for the grill this Father’s Day? Try a 4-pack of my new sauce line, Skinny Chef Superfood Sauces.