Tuesday, June 29, 2010

In the News: Most Americans consume too much salt!

Check out this recent report by MSNBC that notes only 1 in 18 found to eat the recommended amount or less by clicking HERE or if you want to see the press release by the CDC about the original survey that was conducted click HERE.

Better yet, click HERE to get a list of lower sodium recipes (all 83 of them!) from my blog to help cut your salt intake without compromising flavor :)


Wednesday, June 23, 2010

Watermelon Salad

A great way to use extra watermelon-it adds a unique and refreshing flair to this savory salad.


4 cups of watermelon cut into small cubes
2 tablespoons fresh chopped basil
4 tablespoons white balsamic vinegar
2 tablespoons water
2 teaspoons honey
a squeeze of fresh lemon
a dash or two of pepper
¼ cup goat cheese (*use a gluten-free brand such as Trader Joes if you are on a gluten-free diet)


Put the watermelon into a medium size bowl. In a smaller bowl, whisk together the basil, vinegar, water, honey, lemon and pepper and pour over the watermelon. Mix well to evenly coat. Sprinkle with cheese, mix a few times and serve. If not serving immediately, chill and wait to add the cheese until right before consuming.

Makes 4 cups, 8 servings

Serving size: 1/2 cup Calories 40 Protein 1 g Carb 9 g Fiber 1 g Sugars 9 g Fat 1 g Saturated fat 0.5 g Sodium 55 mg


Wednesday, June 16, 2010

Banana Blueberry Oat Loaf

A moist, dense and delicious quick bread, with the goodness of whole grains and fruit.


1 cup whole wheat pastry flour (or regular whole wheat flour will do too)
2/3 cups quick oats
½ teaspoon baking soda
1/4 teaspoon baking powder
4 ounces light coconut milk
2/3 cup brown sugar
1/4 cup egg substitute (such as Egg Beaters®)
1 extra large very ripe banana, mashed
3/4 cup blueberries


Preheat oven to 350 degrees

In a small bowl, measure flour, oats, baking powder and baking soda and mix well. In a larger bowl mix the sugar, egg substitute, coconut milk and banana. Gradually add the flour until it is mixed in completely and the batter is a smooth consistency. Fold in the blueberries. Pour into a loaf pan sprayed with cooking spray and bake for 45-50 minutes or until a toothpick comes out clean.

Makes 12 servings

Serving size: 1/12 of loaf Calories 125 Protein 2 g Carbs 27 g Fiber 2 g Sugars 14 g Fat < 1 g saturated fat 0 g sodium 83 mg


Friday, June 11, 2010

In the News: "Coffee can cut chances of developing Parkinson’s disease, according to new research"

There has been a lot of buzz over the past decade about the health benefits of drinking coffee. To check out an article one of lastest findings, that sippin' java can cut the risk of developing Parkinson's disease, click HERE


Sunday, June 6, 2010

BBQ Chicken Pizza for One

A healthy take on a popular favorite.


1 whole wheat pita
1/3 cup finely cubed cooked chicken
1-2 tablespoons barbeque sauce
1 tablespoon thinly sliced red onion
1-2 teaspoons finely chopped cilantro
¼ cup low fat cheese (mozzarella, or mixed Italian/cheddar blend)_


Preheat oven to 350 degrees. In a small bowl mix the chicken with 1 tablespoon of the barbeque sauce. Sprinkle the pita with the cheese, add the onions, cilantro and top with chicken. Drizzle with second tablespoon of sauce if you like more. Place the pita on a baking sheet cooking spray and bake at 350 degrees for about 15 minutes or until crust is lightly browned/crispy.

Makes one serving

Serving size 1 pizza Calories 360 Protein 26 g Carb 47 g Fiber 5 g Sugars 10 g Fat 10 g Saturated 5 fat g Sodium 900 mg


Wednesday, June 2, 2010

Ridiculously Easy Brown Rice Pudding Treat For One

A great way to use leftover rice, this treat is light and sweet, nice for a snack or breakfast


½ cup cooked brown rice
½ cup unsweetened almond milk (like Almond Breeze) or light soymilk (*use a gluten-free brand if you are on a gluten-free diet)
1 tablespoon light maple syrup
½ teaspoon brown sugar
a dash or two of cinnamon


Put the rice and the milk in a small pot and bring to a light boil. Reduce heat to low and simmer for 5 to 7 minutes, stirring occasionally until the milk absorbed and the rice thickens to a porridge consistency. Stir in the maple syrup and brown sugar, cook for another 30 seconds-1 minute. Sprinkle with cinnamon and serve.

Makes 1 serving, about ½ cup

Serving size: ½ cup Calories 175 Protein 3 g Carb 34 g Fiber 3 g Sugars10 g Fat 2.5 g Saturated fat 0 g Sodium 137 mg


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