Sunday, August 11, 2019

Quick & Light Summer Salad

This salad can be put together in a flash and is very light and refreshing!


1 cup butter lettuce
1 cup kale/brussels sprouts mix
1/2 cup blueberries
2 tablespoons sunflower seeds or almond slivers
Seasoned rice vinegar or your favorite dressing


Add all ingredients to in a bowl, toss and serve!  

Makes one serving

Serving size about 2 cups  Calories 168 Protein 6 g  Carb 24  g  Fiber 3 g Sugars 16 g Fat 6 g Saturated fat <1 280="" g="" mg="" nbsp="" sodium="" span="">  


Sunday, June 23, 2019

Remembering Recipe ReDux

Seven years ago I was accepted into the Recipe ReDux challenge and I have enjoyed creating healthy recipes for the various themes as a way to branch out my culinary skills and enjoy the other dishes from the group members. This weekend is the 8th birthday of Recipe ReDux and it is coming to an end so we were asked to reflect on some of our favorite recipes.

I will miss this group but will continue to develop healthy and tasty recipes for you to enjoy!
In the meantime,  here is a trip down memory lane. I have created 82 recipes with the group, below are some of my favorites:

My very first recipe- Sesame Seaweed Salad!

Strawberry Brownie Bites

Morning Glory Muffins

Maple Walnut Spaghetti Squash With Walnuts and Goat Cheese

Almond Chocolate Chip Walnut Bars

My last recipe post:  Power Salad



Tuesday, June 18, 2019

Latest Nutrition News Bites

Here is the latest news in the world of nutrition...

Did you know that meals that include fresh avocado as a substitute for refined carbohydrates can significantly suppress hunger and increase meal satisfaction in overweight and obese adults according to this new study?!

Beware of ultra processed foods because recent research shows they lead to weight gain!

Check out this review of the potential health benefits of fermented foods!

FYI: A diet rich in colorful fruits and vegetables may decrease the risk of cataract development as shown HERE

And for the latest news and recipe from the Cranberry Institute, click HERE! 


Saturday, June 8, 2019

Brunch Style Cauliflower Fried “Rice”


1/2 package Trader Joe’s  Cauliflower Fried Rice (or other frozen cauliflowers rice blend)
1/4 cup liquid egg whites 
5 sliced cremini  mushrooms
1 tablespoon slivered almonds
1 teaspoon olive oil to coat the pan 
sprinkle with soy sauce and Tjoes mushroom unami seasoning


Combine all in medium sized pan on medium-high heat and sautée for about 5 minutes until golden brown (I added the egg whites about 2 minutes into cooking)

Makes 1 serving

Serving size about 2 cups  Calories 230  Protein 12 g  Carb 18  g  Fiber 6 g Sugars 7 g Fat 14 g Saturated fat 1 g Sodium  280  mg (not including soy sauce or seasoning)


Tuesday, May 21, 2019

Recipe ReDux Post # 82: Power Salad

The Recipe ReDux for May is "Shower Season," meaning we were challenged to develop healthy recipes that could be served at brunches and showers for this time of year....think graduations, bridal baby showers galore!

Vegetables and salads are often overlooked or ignored at these types of gatherings so I wanted to create a salad that would be enticing enough for guests to choose to put it on their plate for its flavor, not just for obligatory health benefits. I tried a combination of trendy kale salad mix, balanced out with some simple butter lettuce, added some fresh fruit and dried cranberries for sweetness and then topped it with chopped nuts for a salty crunch. This salad is packed full of nutritious power foods like berries, kale and nuts, thus earning its name. The tastes and textures work really well together and you can top it with your favorite vinaigrette dressing.


6 cups kale slaw type salad mix (with kale, cabbage, brussels sprouts, broccoli- I used Trader Joes Cruciferous Crunch)
6 cups butter lettuce
1 cup fresh blueberries
1 cup chopped apple
1/4 cup dried cranberries
1/4 cup chopped nuts (I used pistachios...almonds or walnuts would work well too)
vinaigrette dressing of choice


Put all the ingredients in a large bowl, add dressing, toss and serve.  Chill in the fridge with dressing on the side if not serving immediately.

Makes 14 cups, about 7 servings

Serving size 2 cups (without dressing) Calories 85  Protein 2 g  Carb 16  g  Fiber 3 g Sugars 11 g Fat 2 g Saturated fat 0 g Sodium  27 mg


Sunday, April 21, 2019

Recipe ReDux Post # 81 Paleo Friendly Apple Almond Energy Bites

April’s Recipe ReDux theme is “Bars and Bites” and the goal is to create healthy energy bars or bites for snacks, lunch boxes and quick pick me ups. I am trying my hand a Paleo diet lately (in order to investigate some food sensitivities) so I found this a great opportunity to try to create some grain free and dairy free bites as a first. These are very simple to make and require very few ingredients, yet are quite tasty and filling. I hope you try them out and take a look at all the other awesome bite-size recipes created by the talented Recipe ReDux bloggers.  


1 cup of dried apple rings (approximately 15-16 rings)
1/2 cup unsalted almond butter
½ cup unsweetened coconut
1 teaspoon vanilla extract
¼ teaspoon cinnamon
1/8 teaspoon of salt 
additional coconut to coat (optional)
1 -2 teaspoons of honey or maple syrup (optional, if you like them a bit sweeter)


Combine all the ingredients in a food processor and blend for a few minutes until mostly smooth,  Form into 14 balls and roll in coconut to coat.  Store in an airtight container in the fridge.

Makes 14 bites, 14 servings

Serving size: 1 bite  Calories 95  Protein 2 g  Carb 7 g  Fiber  2 g Sugars  4 g Fat  7 g Saturated fat 1 g Sodium  50  mg


Thursday, April 4, 2019

The Latest Nutrition News Bites!

Here's the lastest interesting research in the world of nutrition:

New study shows that consumption of nuts may improve cognitive function in older adults

Having a poor diet can really shorten ones lifespan, with new research showing that unhealthy diets were linked to 11 million deaths in worldwide in 2017, with as many as 1 in 5 deaths attributed.

Find some helpful tips to cut food waste HERE!

New study shows that sugar does not improve mood, it actually worsens it!

Diets rich in colorful fruits and vegetables may decrease the risk cataract development, according to new research.


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