What Is It?
Mulled wine can be red or white — just pick your favorite variety — but most are made with red wine. Once you’ve picked up a bottle, it’s up to you to heat it and throw in some cinnamon, anise, allspice, clove or other flavorings to give it that specialness. The majority of the calories come from the wine and the cider you use as a base but with it comes wine’s much-touted flavonoids. Apple cider also contains the antioxidant vitamin C and potassium, which is good for heart health.

Making Your Own
This drink is unbelievably easy to make! Pour a bottle of red wine like Cabernet Sauvignon or white wine like Pinot Grigio and apple cider in a large pot and toss in your flavorings of choice. Try cinnamon, cloves, star anise, ginger or nutmeg. A touch of lemon or orange peel or dried fruit is another simple addition. Bring the entire mixture to a boil, lower the heat and simmer for 10 minutes. Before serving, remove the spices by pouring mixture through a sieve. Still not sure? Watch this Ina Garten video to see how easy this really is.

You can also make mulled wine by running your mixture through a coffee percolator; this way all your spices stay separated from the liquid. Another method is to use a tea ball, which works well when using whole spices. You’ll want to break up the whole spices and ground the nutmeg for the best flavor and leave the spice-filled tea ball in your mug or saucepan for at least 5 minutes. If alcohol is not an option, mulled cider (created the same way as mulled wine) is the way to go.

Recipes To Try:
• Ina Garten’s Mulled Wine
• Alton Brown’s Mulled Wine
• Mulled Pom-Apple Cider
• Mulled Apple Cider with Ginger and Orange
• Bobby Flay’s Mulled Cider
• Rachael Ray’s Mulled Cider

Next Year’s Hot Foods
Advertising agency J. Walter Thompson has compiled the top five food trends for 2010. On the list: bacon, sardines and wine cocktails. The bacon isn’t so suprising — these days, you’ll now find bacon-infused alcohol, bacon-flavored ice cream and, when I visited New York City’s Per Se for an unbelievable eight-course tasting menu, they served homemade bacon-flavored chocolate. Bacon and sardines aside, I’m looking forward to seeing some fun wine cocktails on restaurant menus for my Saturday date night.

Shop Smarter With Supermarket Tours
Supermarkets can make your head spin — especially the mega-sized ones where you just want to put everything in your cart. If you live around Decatur, Illinois, take advantage of the Supermarket Tours that a local wellness center is offering. Lead by a registered dietitian, the tour gives healthy tips — for example, stick to the perimeter. That’s where fruits, veggies, meats and dairy products (the unprocessed foods) live. She also helps decipher some of those tricky food labels that sport various health claims.

Gross Anti-Soda Advertising
Folks have been talking a lot about a recent ad from New York City’s Health Department that shows a tall glass of gloppy fat instead of soda. Now a new video is stirring up even more controversy (WARNING: The video is gross). The idea is to make folks opt for low- and non-calorie beverages over soda, but is going for the gross-out factor the right way to send this message?

Alcohol and Caffeine Don’t Mix
With holiday parties in full swing, this new study couldn’t have been published at a better time. Scientists examined the behavior of mice that were given various doses of alcohol and caffeine; they found that caffeine made mice more alert but didn’t “sober them up.” The takeaway: Although mixing liquors with caffeinated beverages or downing a mug of coffee may wake people up, it may make them believe they’re “sober enough” to drive or do something else that might put themselves (and others) in harm’s way.

Nutrition Ratings for Airline Grub
Because many folks are flying to family or vacation spots during the winter holiday, we thought you may want to find out how your airline’s food rates. According to Dietdetective.com, Continental scored the highest, and American Airlines came in second. Take a peek at the list before your flight, and you’ll get a better idea if you’ll need to pack some extra food. (If you do, here are some of our healthy flying tips.)

Sugary Cereals Get the “Smart Choice” Checkmark
How in the world could sugar-packed cereals like Cocoa Puffs and Froot Loops have a “Smart Choice” label? Several products that get almost 50% of their calories from sugar are sporting this healthy stamp. The FDA is stepping in and sending letters to food manufacturers to tell them using the label on certain products is misleading and should stop. The FDA is also developing stricter standards for the labels.

New Study: Men Aren’t Washing Their Hands
With everyone on high alert for swine flu, hand washing is in the spotlight as one easy and cost-effective way to help reduce spreading germs. This is especially important after using the bathroom as many bacteria and viruses are spread from our intestinal tract. But a recent British study monitored more than 250,000 people and found only 32% of men and 64% of women used soap after using the restroom. How can so many folks (specifically men) NOT wash their hands? I think my hand-shaking days are over!

Revisiting the School Lunch Menu
Many schools still have outdated menus that are anything but healthy. My younger clients tell me what’s served up in their cafeterias — hamburgers, fried mozzarella sticks and pizza are common choices. With approximately 60% of kids eating lunch at school, isn’t it time for a change? Some suggestions: increasing fruits, green leafy veggies and beans and decreasing starchy veggies such as potatoes. The problem is that upping the amount of fresh fruits and veggies can raise lunch costs by 4%, but it might also help decrease health care costs associated with obesity-related diseases later in life. Do you think it’s worth it?

Weighing In On Alcohol
Studies have suggested that red wine is good for your heart and that moderate alcohol consumption reduces the risk of heart disease in women. But don’t go running to your corner liquor store just yet. Experts with the American Cancer Society and American Heart Association say that the health risks from drinking alcohol far outweigh the benefits. Drinking alcohol (even a moderate amount) has been linked to various types of cancers such as mouth, esophagus, colon and breast. Susan Gapstur, vice president of epidemiology for the American Cancer Society, suggests that if you’re at high risk for cancer, you should really think about how much alcohol you drink.

ConAgra Cutting the Sodium
A few months ago, the CSPI released a report on the ridiculously high levels of sodium in restaurant foods. Since then, the sodium content in prepared and packaged foods has been under scrutiny. Last week, ConAgra, a leading food manufacturer in the U.S., promised to reduce sodium levels by 20% by 2015 — the means removing about 10 million pounds of salt from the American diet. This is a pretty big step since ConAgra products are in 97% of American households.

Here are five summer whites that are all easy to enjoy and pair well with the warm-weather dishes I love — fresh produce, lighter grilled fishes and meats. They’re easy on the wallet, too! –Gregory Dal Piaz, Snooth.com

2007 Beyond Sauvignon Blanc, Buitenverwachting, South Africa
South African Sauvignon Blancs offer a good balance between the lean, mineral styles popular in France and their more intensely fruity and chili-laced cousins. Sure, the winery name is complicated, but this wine has a pure, refreshing fruit flavor.
Price: $10
Suggested food pairings: lighter fish dishes (try it with sushi!), pasta and veggies, avocados

Echeverria Chardonnay, Chile
In summer, unoaked Chardonnays give buttery flavor without the richness that might be too heavy for hotter days. South America is becoming a great source of budget-friendly whites, and the unwooded Chardonnay from Chile’s Echeverria vineyards is no exception. The bottle bursts with a fine blend of crisp, subtle fruit tones.
Price: $10
Suggested food pairings: richer fish dishes, pork, fruity olive oils (drizzled over grilled meats and veggies)

Dry Creek Chenin Blanc, California
This wine, one of my long-time favorite domestic whites, is on the lighter side and sports pineapple and passion fruit flavors. Its modest alcohol levels won’t leave you feeling dizzy in the summer heat either! Enjoy it on its own or as the start to a pitcher of white sangria.
Price tag: $10
Suggested food pairings: spicy grilled chicken or fish, curries

Clean Slate Riesling, Germany
Riesling grapes produce a surprisingly broad range of wines, from bone-dry Trockens to decadently sweet Eiswein. The flavors in this Clean Slate version add just a touch of sweetness and accentuate the contrast between its light mineral tones and rich lime and peach fruits.
Price tag: $9
Suggested food pairings: spicy dishes (try it with your favorite Thai takeout), salsa, salads that combine fruits and chiles

Col Vetoraz Prosecco, Italy
I couldn’t imagine going a whole summer without a bubbly Prosecco! These are soft, easy wines meant for celebrating life, and the Col Vetoraz, with its drier floral style, is one of my favorites. Around my house, Prosecco is a standard brunch wine as well as a versatile cocktail-hour choice. Its relatively low alcohol content – usually around 11 percent – won’t dull the senses either.
Price tag: $18
Suggested food pairings: summer salads, heirloom tomatoes, brunch
MORE IDEAS: Check out my favorite summer drink mixes featuring Prosecco.

Wine Glossary:
Tannin – Bitter or astringent flavor from the grape skins, seeds and stems
Unwooded/Unoaked – Wine that is not fermented in a wooden (usually oak) barrel, which gives it a nutty flavor
Mineral – Earthy or smoky scents and flavors
Acidity – Tart, sometimes sour, flavor that varies in strength depending on the type of grape used

Gregory Dal Piaz, community manager at Snooth.com, has worked in the food and wine world for more than two decades. Check out the Snooth.com forums to read his reviews, wine musings and join the discussion.

White Sangria
Choose a white wine that is dry and fresh with good acidity, such as a Chenin Blanc, to build your drink mix. Because the wine already has some tropical fruit flavors, work with them and use fruits that will complement its taste.

For each bottle of wine, you’ll need:
1 medium orange, washed, halved and thinly sliced
1 medium peach or even better a nectarine, washed, pitted and diced
1 mango, peeled, seeded and diced
2 kiwis, peeled and sliced

Combine the wine and fruit in a non-reactive container (glass or plastic -– no metal) and blend well. Put the sangria in the fridge and let it sit overnight.

Taste the sangria just before serving and add sugar if you want more sweetness. I find that the fruits release enough sugar for me, so I like to keep it just the way it is!

Other Cocktail Recipes
If you want to experiment with wine cocktails, Prosecco is a great place to start. The bubbly white wine is the base for some classic like the famous Bellini, a mix of peach nectar and Prosecco, the Poinsettia, where it’s blended with Cointreau and cranberry juice, and my favorite, the Sparkling Americano! Make your own with these recipes.

A Classic Bellini
Place 1 ounce of peach nectar (or fresh peach puree) in the bottom of a chilled Champagne flute. Top with 4 ounces of Prosecco. If you wish, add a drop of raspberry syrup; the classic Bellini included one to give the drink a pink hue. Enjoy — it’s that simple and delicious!

A Poinsettia for All Seasons
In a chilled Champagne flute combine:
1/2 ounce Cointreau (any orange liqueur, such as Triple Sec, will do)
3 ounces Cranberry juice

Fill the glass with Prosecco and garnish with orange zest.

A New Twist on an Old Classic: Sparkling Americano
Fill half a cocktail shaker with crushed ice, then add:
1 ounce of Campari
1 ounce of sweet (red) Vermouth

Shake until chilled and strain into a chilled Champagne flute. Fill the glass with Prosecco and garnish with an orange slice.

The Liquor
Some cocktails contain as much as 500 calories each — that’s about 1/4 of your calorie needs for the day — and most folks don’t just stop at one. According to the Dietary Guidelines for Americans, men should limit their alcohol to two drinks and women to one drink per day (and that doesn’t mean you can drink the whole week’s worth on a Saturday night, either).

If you find yourself reaching for refills, calories can add up quickly at 100-calories per 1.5 ounces of vodka, whiskey or gin (or a 5-ounce glass of wine). Measuring out single servings of 1 to 2 ounces of liquor or a glass of wine is a handy way to help keep track of your calorie intake.

The Mixers
Those pre-made, sugar-laden mixtures are too sweet for me, and they’re really calorie-filled (empty calories at that). Instead, mix your cocktails with 100% natural juices such as pomegranate, lime, lemon, orange or grapefruit. Regular sodas also add plenty of calories from sugar — just use a splash, go for the diet version, or use seltzer (which has no calories or chemicals).

There are ways to keep your drink sweet without consuming cups worth of sugar, too. Try a little bit of sweeteners such as agave nectar or brown rice syrup. Or make your own simple syrup by dissolving 1 cup sugar in 1 cup water in a saucepan over a low flame.

The Extras
The most delicious summer cocktails are made with fresh fruit (take advantage of the seasonal produce!). Place sliced peaches, lemons, oranges, limes or pineapple into the glass or pitcher. Fresh herbs such as mint or basil or thinly sliced ginger add fresh flavor to your drinks, too, and negligible calories.

Bottom Line
Opt for mixed drinks that are about 200 calories each, and keep the drinks simple — not too many ingredients or add-ins. Watch how much you pour, too: 1 to 2 ounces for hard alcohol and 5-ounce servings for wine.

There are delicious ways to create classic summer cocktails that don’t max out the scale, too. Here are some goodies to try:

• Frozen Mango Margarita
• Fresh Whiskey Sours
• Sea Breeze Cocktail
• Lemon Drop Cocktail
• Pomegranate Cosmo
• White Sangria
• Mixed Berry Bellinis
• Blueberry-Lime Margarita

MY PANTRY MUST HAVES:

• Low-Sodium Stock (usually vegetable or chicken) – Great to add as a flavoring ingredient when cooking rice or grain, deglazing a pan or throwing together a quick soup (soups are a perfect for a clean-out-the-fridge meal — to use up veggies before they go bad)
• Roasted Peppers (packed in water) – I love roasted peppers! They’re a wholesome, colorful addition to any meal (even a salad). I keep some around for when company stops by and I need a simple appetizer. Serve them with bread, hummus or pureed with a can of beans and cut-up veggies for dipping.
• Airplane Bottles of Wine – I open a bottle of wine to cook with and it always goes to waste. I was so excited when I found the small, airplane bottles at the store. This is the perfect amount for most recipes, and no guilt attached for wasted vino!
• Dried and Canned Beans – Dried beans are a healthy addition to soups, salads and sides. If I have time, I cook them from scratch. When I am in a pinch, a can of rinsed beans does the trick.
• Whole Wheat, Brown Rice or Spelt Pasta – Need I say more? Pasta is a cornerstone to many easy, throw-together meals because it takes no time to cook up.
• Bulk Grains (usually millet, quinoa, amaranth and brown rice) – Buying bulk saves lots of money and dried grains keep well. I store my grains in sealed bags and containers. If I don’t use them often, they will stay fresh in the fridge for months.
• Dijon Mustard – You will always find an open bottle in my fridge and some spare bottles in the pantry. Dijon is low-calorie and can work in most anything, as far as I’m concerned.
• Canned Tomatoes – Stock up on these because you never know when you will need to make basic pasta sauce.
• Olive Oil – This is almost all I cook with! Experiment with olive oils from all over the world (Greece, Italy, and Spain are good places to start) — to taste the variations.
• Sesame Oil – As with most oils for the calorie conscious, a little bit goes a really long way. This is one of my favorite Asian flavors.
• Low-Sodium Soy Sauce – I use soy sauce instead of salt in a bunch of recipes. It has a more complex flavor than table salt and gives my dishes more unique depth.
• Sea Salt – We get tons of sodium from packaged food, but sea salt is more wholesome, loaded with nutrients and packed with flavor. But again, a little goes a long way! Try this instead of iodized salt, which has been stripped of most nutrients and is not nearly as flavorful.
• Peppercorn Medley – I like to keep different colors (green, pink, black, etc.) peppercorns mixed together in my grinder. The variety of flavors add dimension to the dish I’m prepping.

Katie Cavuto, MS, RD, owns HealthyBites, LLC and is a finalist on season five of The Next Food Network Star, which premieres June 7 on Food Network.

TELL US: What’s always in your healthy pantry?

1) McManis
This family-owned vineyard is located in California, where they’ve been growing grapes since 1938. They offer a wide variety of reds, including Pinot Noir, Cabernet Sauvignon, Merlot and Syrah, that are a definite step up from the “Two-Buck Chuck” (Trader Joe’s aficionados should know that name).
Price range: $9-11

2) Nero d’Avola, Cusumano
Nero d’Avola is Sicily’s most popular red grape and offers a vibrant taste of cherry, blackberry jam and juniper berries. This wine pairs nicely with mushrooms or a fresh brick-oven cheese pizza.
Price range: $10-12

3) Cono Sur
This Chilean winery was founded in 1993 and in 2003 had its first organic-certified harvest of grapes! They carry many inexpensive reds, including Pinot Noir, Cabernet Sauvignon, and Merlot.
Price range: $7-11

4) Beaujolais-Villages, Georges Du Boeuf
French wines with labels from these villages supposedly produce higher quality grapes than the rest of Beaujolais. Georges Du Boeuf is one of the largest producers in the Beaujolais region, and the wines tend to be lively and fruity. Have them slightly chilled.
Price range: $8-11

5) Delas
This winery was founded 160 years ago in Côtes du Rhône, France. The 2007 vintage is one of their tastiest.
Price range: $10-15

Why Wine Is a Healthy Eat
Enjoyed in moderation, red wine has well-known beneficial effects. What’s moderation? That’s one 5-ounce glass for women and two 5-ounce glasses for men per day (nope, you can’t save all your drinks for Friday night). A glass of wine contains around 150 calories as well as the antioxidant resveratrol, which comes from red grapes and may help reduce the risk of heart disease. This doesn’t mean you should gulp down bottles wine to get more antioxidants — too much alcohol can harm the liver. Studies show overindulgence can also increases the risk of high blood pressure and heart failure.

Wine also contains sulfite, a preservative that winemakers add. Sulfites may cause an allergic reaction, especially in asthmatics. Any wine sold in the U.S. that has sulfites will have a label explaining that. Organic wines — look for “100% organic” or “USDA organic” — do not contain sulfites.

Another Option: Sangria
This Spanish drink is a mix of wine, fruit, seltzer and sometimes brandy or cognac. I often make it for a summer brunch or a dinner party with friends. When preparing sangria, start with a fruity wine that isn’t too sweet — the added fruit enhances the sweetness. Some great base wines for sangria are the McMannis or Cono Sur’s Pinot Noir or Georges Du Boeuf wines. ( Recipe to try: Sangria)

‘Tis the season for toasting and tippling. There’s no need to deny yourself a drink or two at a New Year’s Eve party this year — it’s knowing how to control all those calories that’s the tricky part. Keep this info in mind:

Keeping Count
At any wet bar, your basic choices include wine, beer and hard alcohol (plus a plethora of mixers). A single serving of each is about 100-150 calories — that’s 5 fluid ounces of wine, 12 fluid ounces of beer and 1.5 fluid ounces of hard alcohol (i.e. gin, vodka or whiskey). Be mindful of how much you pour; most glasses of wine average at least 6 to 8 fluid ounces. Experts recommend men consume a maximum of two drinks a day, women one a day. And sorry, but you can’t save all your drinks for Saturday night.

High-calorie mixed drinks — margaritas or daiquiris — are loaded with sugar and multiple servings of hard alcohol. An average margarita has about 500 calories! Drinks made with juices and sodas are not much better. Your best bet is a glass of wine or a bottle of light beer. Mixing seltzer or diet soda with hard alcohol also helps skim some calories.

The Benefits
Consuming a modest amount of alcohol may protect against heart disease and type-2 diabetes. Some research has attributed heart health benefits to resveratrols and tannins, the antioxidants found in wine. Unfortunately, this doesn’t mean that more is better since excessive alcohol consumption has been shown to increase the risk of other health conditions.

The Bottomline
Stick to 100-150 calorie servings of wine, beer and hard alcohol and consider rotating drinks with water or another calorie-free option. That keeps you hydrated and, hopefully, hangover-free (if you do overdo it) the next day.

Cheers!