Have you heard of Chia Seeds? If you haven’t, read on. These wonderful seeds are on my list of top super foods of 2012. Chia seeds have more calcium and fiber than flaxseed, and they are loaded with omega-3 fatty acids, vitamins and minerals. They are also said to boost energy levels. They have a nutlike flavor, and they add flavor and crunch to baked goods, oatmeal, cereal, salads and in yogurt. Try them in this recipe for Chia Banana-Nut Muffins. It’s so easy, with no mixer needed. I made these on sunday, and before I could turn around, all of them were gone. My kids went wild over these. Feel free to use mini muffin pans for variety. If you use mini pans, bake them at 350F for 13 to 15 minutes or until lightly browned. Enjoy, and check out this powerful seed.

Chia picture from Pinterest

If you’re looking for a super easy appetizer for New Year’s Eve, Super Bowl Party or just any occasion, I have one for you. This Chipotle Chicken Dip is one of my newest favorite lightened up appetizer recipes. Take a shortcut by using a rotisserie chicken and add light cream cheese, nonfat Greek yogurt, green chilies, chipotle seasoning. Serve it with your favorite whole grain crackers, pita chips or fresh vegetables, and you’ll have a crowd favorite.

This summer, I was lucky enough to travel through Italy with several journalists from around the U.S. One of them, whom I hit it off with immediately, was Susan Irby. Susan is known as the “Bikini Chef”, the host of the well-loved Bikini Lifestyles on 790 KABC in Los Angeles, CA. This radio station actually spans the globe with listeners in Italy, France, Germany, Australia, Canada and many other countries worldwide. She was a blast to be with on the trip, and I’m so excited to share her current cookbook with you, Substitute Yourself Skinny. Susan is a 7-time author who helps people obtain their healthy bikini goals by focusing on lifestyle changes rather than a short term diet.

Her recipe for “Lazy Lasagna” really caught my eye. It’s perfect for when the weather is cool, and kids love it. For only 308 calories and 3 grams of fat per serving, everyone can feel good about eating a hearty slice of this family favorite. This is just one of many delicious low-fat and beautiful recipes in her book. I am excited to give away one copy of her book. Just follow the steps below for a chance to win a copy. Winner will be chosen Sunday, October 30th at 8 a.m.

1. Leave a comment below telling me your favorite healthy pasta recipe.

2. Follow Alison Lewis on Twitter

3. Like Ingredients, Inc. on Facebook

4. Follow Susan Irby, The Bikini Chef on Twitter

5. Like The Bikini Chef on Facebook

As I mentioned last week, football is just kind of big around here during football season. Each week, we rotate going to friends’ houses to watch the game or head to the games (if we are lucky enough). I have such a great time coming up with creative ways to make tailgating (and game watching) a little healthier, so everyone  doesn’t feel so stuffed (and guilty) when the games are over. These Panko Roasted Drumsticks are definitely one of my new popular crowd pleasers. They appeal to adults as well as kids, and they are so simple to make. Your guests won’t believe that this recipe is a “lightened up” version of one of their favorite party foods.

School may have started back, but grilling season is far from over. This recipe for Grilled Steak and Mushrooms makes a great weekend or weeknight dinner recipe idea. I used baby Bella, shiitake and bottom mushrooms in this dish, but feel free to use what you like and have on hand. The simple marinade creates a tender and flavorful steak. My kids even ate the mushrooms (so yea). Serve on a bed of watercress for a pretty presentation, or serve as a sandwich for a casual sunday night dinner. This one is a winner.

When I read Kathryn Stockett’s book, “The Help”, last year, I couldn’t put it down. I loved it. I must admit. It sort of hit close to home since I was raised in Alabama predominantly by my maid, Alice. Alice rode the bus to our house five days a week, and she took care of me from the day I was born until I was a teenager. I was the baby of the family with three other siblings. My parents traveled often, and since I was the youngest, I usually spent the majority of my time with her. Looking back, it’s really amazing that Alice didn’t own a car or have a driver’s license, and yet, I happily stayed at home with her all of the time. Unlike the book, we didn’t have separate bathroom quarters. Instead, my parents treated her as a part of our family. She was so loving, and she had the sweetest heart. She made the best fried chicken, fried okra and of course, desserts. Last night, I took my daughter, Leigh, to see The Help, and I highly recommend it.  In honor of this movie and in memory of Alice, I thought I would share a recipe for this Southern Chocolate Brownie Pie. It’s so easy, crustless and it’s one of my favorites. Cheers to “The Help” and great women like Alice and those in this fabulous story.

Come see me to this Saturday, July 30th at Birmingham Bake & Cook Company from 12 p.m to 2 p.m. for food and fun.  I’ll be signing copies of my new cookbook 400 Best Sandwich Recipes: From Classics to Burgers & Wraps to Condiments. You can also try these Grilled Peach and Brie Panini Sandwiches (from my book) so come have a bite. Have a super weekend and thank you for your wonderful support!

This Watermelon-Tomato, Arugula Salad is a true taste of summer. This salad was inspired by a similar salad I had at George’s Restaurant in Alys Beach, Florida, one of my favorite places. The fresh combination of peppery arugula topped with sweet watermelon, mild yellow tomatoes and flavorful goat cheese mesh together perfectly. You don’t even need to use olive oil because it’s so healthy and low in fat. I drizzled mine with balsamic vinegar and fresh pepper, and that’s all I needed. Feel free to add grilled shrimp or grilled chicken to make this a main-dish salad as well. This is definitely my new favorite summer salad.

I have been on a huge peach kick lately with the juiciest, ripest peaches to choose from in Alabama. I made these Peach-Pecan Muffins this weekend for my kids, and they were quite popular. This recipe can be made with whole wheat or all-purpose flour, and I used medium fresh peaches. Our medium peaches are huge, so you may want to add more if yours aren’t that large (see my picture below from instagram on the iphone). Also, feel free to omit the pecans if you wish, but they do make them pretty and add an additional touch of southern flavor.

I do a lot of grilling in the summer, but honestly, I am grilling year-round. Every year, I work on so many grilling recipe projects for food clients, magazines and cookbooks, and my kids love almost anything that is cooked on the grill. Flank steak is always on the top of my list, and I love this Jamaican Flank Steak recipe. The marinade is really fabulous, made with orange juice, lime juice, fresh ginger, brown sugar, pepper and cinnamon. One of my friends tried it, and she told me she only cooks flank steak this way now. Serve this with a tossed salad, fresh fruit or grilled asparagus, and dinner is fresh, healthy and simple.