Monday, March 20, 2017

Recipe ReDux Post # 56 P B and B Smoothie

The Recipe ReDux challenge for March is "Spring Clean The Kitchen" -  meaning we needed to develop a recipe with what we have on hand already the kitchen. Well, I decided to try this one right before my usual trip to grocery store, meaning the time when I have the least food available. It was a Sunday afternoon, I happened to see some blueberries that were on their last leg in the fridge, so I knew they were going to be involved.  And, my daughter was concurrently whining for a snack so I decided to whip up a quick smoothie to tide her over until dinner. Combining the blueberries with some frozen bananas that I always keep some extra of, along with a scoop of peanut butter and milk worked great to create a peanut butter, blueberry and banana smoothie.  My daughter certainly drank it up and commented several times how "yummy" it was so I'd say this one was a winner.  Hope you will try it, along with all the other delicious recipes by the Recipe Redux group!


½ medium banana (preferably frozen), sliced
½ cup blueberries
1 tablespoon peanut butter
½ cup milk (I used unsweetened almond milk)
( a few ice cubes- optional) 


Add milk to blender and then the fruit. Blend on high for at least 1 minute, then add the peanut butter and blend for another 30 seconds -1 minute until a smooth mixture is formed. Pour and serve. Chill if not serving immediately.

Makes 1 smoothie, one serving, 

Serving size: 1 smoothie Calories 220 Protein 6 g Carb 33 g Fiber 6 g Sugars 18 g Fat 10 g Saturated fat 1.5 g Sodium 160 mg



Sunday, March 5, 2017

In the News: Animal Fat and Saturated Fat Associated With Type 2 Diabetes Risk

New research has indicated that a higher intake of animal fat and saturated fat may increase the risk of developing Type 2 Diabetes.  Scientists evaluated data from the PREDIMED  (Primary Prevention of Cardiovascular Disease with a Mediterranean Diet), a study on 3,349 adults without type 2 diabetes but at high risk for cardiovascular disease to look at the relationships between total fat, subtypes of dietary fat and foods rich in saturated fatty acids and the incidence of type 2 diabetes. Participants were assigned to a Mediterranean diet group or a control group. They were followed for approximately 4.3 years.  The results showed that participants who consumed higher amounts of saturated fatty acids and animal fat had two times the risk of developing type 2 diabetes than those participants with a lower intake of saturated and animal fat.  In contrast the mediterranean diet has long shown to be protective against chronic disease, possibly because its emphasis on unsatured fats like olive oil and nuts.  Check out a summary HERE


Monday, February 27, 2017

Trader Joes Treasures Post # 2

So in the spirit of keeping the momentum going and spreading the love about some great Trader Joes items, I bring you this post about another one of my favorite products- Trader Joes Steamed Lentils (ready to eat warm or cold).  This box of vacuum packed, pre-cooked lentils is full of potential and nutritional power! A 1/2 cup serving is only 120 calories, has 0 grams of fat, a reasonable 240 mg of sodium and 9 grams of protein!  In addition there are 20 grams of healthy carbs, with 2 grams of sugar and a whopping 8 grams of fiber/serving.

These lentils can be eaten right out of the package, as they are already cooked and they have a hint of seasoning, which is actually very delicious.  They are great in salads, soups, wraps and I have used them in my Lentil Taco FillingMediterranean Rice Salad and Lentil Sausage Pasta Sauce recipes.

If you have not tried them already, grab a box of the shelf in the refrigerated section!


Tuesday, February 21, 2017

Recipe ReDux Post # 55 Cauliflower Mushroom Taco Filling

February Recipe Redux theme is Taco Tuesday!! So as you can guess, we were encouraged to develop a creative taco recipe :)   It is my belief that that the world can always use more vegetarian taco options so I decided to develop one to add to the mix!  I used two of my favorite veggies as a base -cauliflower and mushrooms, and simply sauteed them with some onions and basic spices and the result was really delicious.  Caulifower often has a potato-like texture, and mushrooms can be somewhat “meaty” in mouth feel so these two veggies worked very well as the filling to replace potatoes and meat, which are two popular types of taco fillings. This filling is very versatile and works well in tortillas, lettuce wraps, atop a salad or even as a yummy veggie side dish.  You can add beans, cheese or your favorite meat to pump up the protein.  I hope you will try it and also check out some of the other great taco ideas from the Recipe ReDux group!


5 cups chopped raw cauliflower florets
4 cups chopped Portobello mushrooms
1 cup chopped white onion
1 tablespoon olive oil
½ tablespoon chili powder
½ tablespoon ground cumin
salt to taste (optional)


After chopping up all the veggies add the mushrooms and the onions to a large pan coated with the tablespoon olive oil and sauté on medium high heat, stirring occasionally,  until starting to brown (about 5 minutes).  While the mushrooms and onions are cooking, steam the cauliflower al dente in a pot of shallow boiling water or in a microwave-safe dish in 1 inch of water (covered) for about 4 minutes.  Drain the cauliflower and add it to the pan with the mushroom-onion mixture. Add the cumin and chili powder, mix well to coat the veggies and continue to heat for about 4-5 minutes until lightly browned and tender. Add salt to taste if desired and serve.  This works great with tortillas, lettuce cups, or mixed in with black beans atop a salad or as a burrito bowl with beans, rice and cheese.

Make 5 cups 5 servings

Serving size: 1 cup  Calories  90 Protein 4 g Carb 13 g  Fiber 3 g Sugars 5 g Fat 3 g Saturated fat 0 g Sodium  40 mg



Monday, February 13, 2017

Valentine's Recipe Round Up

Being that Valentine's Day is tomorrow, I thought I'd share some of my favorite recipes that make delicious treats for this special day... try one of them as a yummy and healthy alternative for your loved one!


Wednesday, February 8, 2017

In the News: The Mediterranean Diet May Protective Developing ADHD

It seems like the more and more research exploring the benefits of the Mediterranean diet is released daily!!  And now a new study has indicated that lower adherence to this diet may be positively associated with an increase in ADHD diagnosis amongst children and adolescents.

It was a case controlled study which involved 120 children and adolescents (60 were controls and 60 were previously diagnosed with ADHD). "Energy, dietary intake, adherence to a Mediterranean diet, and familial background were measured. Logistic regression was used to determine associations between the adherence to a Mediterranean diet and ADHD" per the research published in Pediatrics.  Lower adherence to a Mediterranean diet was associated with ADHD diagnosis and remained significant after adjusting for potential confounders. The factors that were associated with a ADHD diagnosis were less consumption of fruit, vegetables, pasta, and rice and higher frequency of skipping breakfast and eating at fast-food restaurants, along with high consumption of sugar, candy, cola beverages, and noncola soft drinks as well as low consumption of fatty fish. The researchers admitted that although this study does not establish causation it does warrant more research looking into the potential effects of consuming the Mediterranean diet with respect to development of ADHD.

Check out the study HERE


Tuesday, January 31, 2017

Creative Ways to Eat More Fruits and Veggies

Check out this article I wrote for the Fit4D blog about ways to get more fruit and veggies in your daily diet!! Click HERE to read.


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