on May 19th, 2013%  Yesterday, I found these beautiful veggies at my local farm market. From left, red butter crunch lettuce, beets, rhubarb, tiny yellow squash! My Big Surprise!
So, I did it – I tried something new. The funny thing is that I didn’t realize I would be tasting a brand-new veggie until I got home from my local farmer’s market. The even funnier thing is that I tried it for breakfast – would you?
My Big Opportunity!
I have loved beets since I was a kid – seriously, I have. So, in the spring I often treat myself to locally grown beets. Yesterday, I lucked into a beautiful bunch of beets that you can see in my photo at the left. When I started rinsing them off in cold water in my kitchen sink, I realized that I was going to throw away the beet greens. Why, I asked myself? So, I made a quick decision to wash, chop and lightly saute them in a little olive oil, minced garlic and a sprinkle of hot pepper flakes and salt. Then I ate them as part of my breakfast – yum!
Trying Something New!
What are you waiting for? I encourage everyone to try something new and veggies are a perfect place to start for good nutrition and tasty eating. Maybe you’ll find something new at the grocery store, maybe at the farmer’s market or maybe in your backyard veggie garden. Whatever you do, jump on every opportunity to try something new – you have nothing to lose and everything to gain. Oh, did I mention that I’ll be cooking the beautiful fresh rhubarb from my local farm market today? Rhubarb is only available fresh once a year and that time is now!
What new veggie will you try this week?
on May 12th, 2013%  Eggs are nutritious, versatile and budget-friendly as a ‘go to’ meal starter! What’s a ‘Go To’ Meal?
I am a firm believer in keeping it simple in the kitchen. A piece of fruit, slice of bread with peanut or almond butter, a cup of yogurt, a can of tuna, a bag of frozen veggies. ‘Go To’ meals are born from simple choices that support great flavors and great nutrition. They are the meals you can always remember, always enjoy and always find ingredients in your kitchen to make them – quickly.
3 Reasons to Embrace ‘Go To’ Meals!
There are many more than 3 reasons to use ‘Go To’ meals. Here are a few of my top choices: eat healthfully; eat with less stress; eat within your budget. Just because they are simple, though, don’t think of ‘Go To’ meals as boring. Switching the kind of fruit or vegetable, for example, is easy to do and it will keep your meals fun.
3 ‘Go To’ Meals to Try!
1. Breakfast ‘Go To’ Meal: Strawberries + Whole wheat toast + Boiled egg + 1% Milk or yogurt + coffee/tea
2. Lunch ‘Go To’ Meal: Cheese/Tomato/Cucumber Wrap on Whole grain tortilla + Baby carrots + Apple + Water
3. Dinner ‘Go To’ Meal: Whole grain spaghetti with Marinara Sauce + Turkey sausage + Green salad with avocado and light vinaigrette + 1% Milk or Water
What’s your favorite ‘Go To’ meal?
on May 6th, 2013%  A salad made from broccoli, apples, raisins, sunflower seeds, sweet red pepper, radishes, avocado & dressed with olive oil, turmeric, garlic, lemon juice features tasty Mediterranean flavors! It’s Mediterranean Month!
If you want to follow a healthy eating plan from around the world, a smart choice is Mediterranean style. Flavors are fresh, fruits and vegetables are plentiful and the net result is very healthy ‘fuel’ for your body. When I lived in Italy 7 years ago from September – December, I was really excited about what I could buy at the grocery store and open-air markets. Boy, was it fun cooking there!
Grocery Shopping for Mediterranean Foods in the USA!
It’s all good news if you want to find Mediterranean foods in American grocery stores these days. Look around for simple foods that fall into basic categories such as fruits, vegetables, grains, beans, nuts, seafood, yogurt. Then, don’t leave out 3 other characteristic choices: garlic, olive oil and red wine.
Planning A Mediterranean Meal & Shopping List!
1. Think of a Mediterranean style meal: Broiled fish with White bean or Chickpea Salad, Steamed Asparagus, Crusty bread, Figs.
2. Check your pantry: If you have a can of beans or chickpeas, use them. If you have dried figs, use them. If you keep olive oil and dried herbs as staples, use them. There’s no need to purchase what you already have on hand.
3. Write your list: Fish recipe – fresh or fresh-frozen fish of choice; fresh lemon; fresh parsley; Bean or chickpea salad recipe – fresh garlic, celery or fennel, parsley; Fresh asparagus recipe – fresh asparagus; Crusty bread – buy the day you eat it; Figs for dessert – pouch of dried figs.
A Healthier Grocery Trip!
Healthier groceries are the starting point for healthier meals and snacks. To feel better, improve your health and do so deliciously, a firm stand at the grocery store makes sense. Make the switch now by using this Mediterranean shopping list, and as always, keep it simple at mealtime! Please join me on Facebook for daily tips and shopping inspiration of the good-for-you variety!
What’s a Mediterranean food you’ll add to your grocery cart this month?
on March 31st, 2013%  Fresh produce isn’t the only place to find fresh and healthy choices! Fresh Produce is a Good Starting Point!
Just about every grocery store that I know puts the fresh and colorful fruits and vegetables in view where customers enter the store. It makes sense to get us starting our grocery basket with seasonal choices as well as nutritious ones.
Tip: Pick up 1-2 fruits and 1-2 vegetables here, as a rule.
Fresh Bakery Comes Next!
The smell of yeast bread towers over the fresh bakery and everywhere close to it. Did you know there are fans that blow the bread-baking odors all around to entice customers to buy more?
Tip: Pick up a bread with ‘whole wheat’ or other whole grain as the #1 ingredient. Then, ask the bakery clerk to slice it – unless it’s already in nice, neat slices.
Moving On to Seafood!
Fish and shellfish are smart choices if you are looking for extra lean protein. Try something different like scallops or mahi mahi instead of your usual purchase. If you’re buying fresh seafood, ask to smell it first to check the freshness. It should smell mild and fresh like the ocean.
Tip: Put a package of fresh frozen seafood in your grocery basket, for later. You can store it in your freezer for a few days, a few weeks or a few months.
A Good Nutrition Grocery Basket!
Remember to think about variety when you write your shopping list. It takes a little of everything — protein, fruits, veggies, whole grains, and dairy — every day for balanced and satisfying meals. The US government makes quite a few easy-to-understand resources available for good nutrition. So, click here to check them out. If you need help putting together tasty menus then click here.
What new food will you try in this week’s grocery basket?
on March 24th, 2013%  It’s super smart to store tomatoes, avocado and garlic at room temp! Why it Matters
Food is most flavorful and nutrient-rich when eaten at its peak quality. That’s why most of us spend time sorting through lemons, turning over broccoli florets and sifting through fresh loaves of bread before putting them in our grocery cart. Fresh is something everyone wants!
What to Store at Room Temp
Tomatoes, avocados, garlic, potatoes, onions, bananas, and unripe melons will be fresher if stored at room temperature. Once cut, wrap them up and place in the fridge. Then, eat in a day or two.
How You Can Save
By storing food in its ‘sweet spot’ for light, temperature and moisture, you will be rewarded with fresh ! Not only that – you will have less food rot and, by throwing away less, you will save money. Smart food storage combined with smart meal planning is a super smart goal for everyone!
What food will you store differently for freshness?
on February 24th, 2013%  Turkish Stuffed Eggplant is full of Mediterranean flavor, especially when you add plain yogurt on top. Mediterranean Cooking is Full of Flavor & More!
There’s no doubt in my mind that Mediterranean style recipes are some of the best in the world. Best because they are not hard to make. Best because they are full of delicious flavors. Best because they are combinations of plant-based ingredients that support good nutrition and good health.
Eggplant is a Vegetable of the Mediterranean Cuisine!
There are many vegetables that are used when cooking Mediterranean style. Eggplant, for example, is a mild-tasting vegetable that can be made into a stew, a side dish or a main dish. Sometimes eggplant is combined with basil or parsley and sometimes it is mixed with zucchini, tomatoes and olive oil. All by itself, eggplant is low in calories and carbohydrates and it is fat and cholesterol free. One cup of cooked eggplant is only 35 calories with 2 grams of fiber and 8 grams carbohydrates. By adding garlic, onions, tomatoes, fresh herbs and olive oil, eggplant is transformed into a most delicious lunch or dinner recipe without difficulty.
Turkish Stuffed Eggplant Recipe!
I love all eggplant recipes. One of the best I’ve ever made though is this Turkish Stuffed Eggplant Recipe (see photo.) After preparing and baking it, I let it cool to room temperature and then add Greek style, nonfat plain yogurt to the top.
If you haven’t tried making a new recipe yet this year, then I hope this blog inspires you to do it. Please join me on Facebook for tips on easy-to-fix recipes and handy strategies for a healthier outlook – from your own kitchen!
What new recipe will you try this week?
on February 17th, 2013%  I stuffed my roast chicken with fresh rosemary! Think Easy!
When I’m meal planning, I always have easy in the back of my mind. For a tasty meal that lends itself to every side dish imaginable, I often choose to roast a whole chicken. There’s just about nothing easier.
Think Healthy!
Roast chicken meat is nice and lean and healthy. If you season under the loosened chicken skin before roasting it , like this recipe does, then you’ll have plenty of flavor in your chicken, without the skin. Discarding the skin means a healthier dinner, of course.
Think Versatile!
Beyond easy and healthy, roast chicken is truly versatile. It comes in handy as a tasty, leftover ingredient under all circumstances, if you ask me. So, enjoy your roast chicken, hot and flavorful, as a satisfying dinner. Then, refrigerate the leftovers for light chicken salad or a chicken and cheese quesadilla. If you’re like me, you will want to make homemade soup, too.
Get Going on a Healthy Kitchen!
Are you desperately trying to create a healthier kitchen for you and your family? If you are, then smart meal planning is the solution. It’s time to get going, once and for all – today! My easy-to-follow, affordable Meal Planning Booklet along with my Family-Friendly Recipe Booklets are the kind of kitchen tools that will help you move gradually closer to your nutrition and health goals. Or, start benefiting by joining me on facebook. You’ll be glad you did!
What tasty, healthy side dishes do you serve with a roast chicken?
on February 10th, 2013%  I bought this fresh parsley while living in Vienna, Austria last fall, to flavor soups & salads. Fresh Herbs Taste Great!
I speak from experience when I say that fresh herbs taste great! I use them frequently and generously in many tried-and-true, homemade recipes and I add them into first-time recipes, too. I grow fresh herbs in my sunny North Carolina garden so that I can cut, wash and toss them, immediately, into my cooking pot. Even now, in February, I have some fresh mint and fresh rosemary ready for harvest!
Fresh Herbs are Full of Good Nutrition!
There is every good reason to add a pinch or handful of fresh herbs to your next soup, chili, spaghetti sauce or salad. Why? Because of the concentrated flavor and the concentrated nutrition. In specific herbs, there are specific nutrients like vitamins A, C, K. And, in addition, there are a host of health-promoting phytochemicals. Here is a nice article about how to choose herbs for your health.
Take a Step Toward Healthier Nutrition in Your Kitchen!
Experimenting with a variety of fresh herbs in your recipes and meals is taking a step forward in creating a healthier home kitchen. So is learning about other simple and delicious ways to feed yourself and the entire family for good health – forever. Please LIKE my facebook page and join our lively discussion of fun, easy, healthy recipes and every day meal planning. Also, take a look at my menu and recipe booklets that come in a very affordable, 3-book bundle.
Which fresh herb will you try first?
on January 29th, 2013%  Ready to roast: sweet potatoes, parsnips, red and green Bell peppers and red onions. Choose Any Veggies!
The first time I ate roasted veggies, it was a mix of sweet Bell peppers, onions and mushrooms. So, I repeated this combination with delicious results. Next, I branched out and started experimenting with other flavors, textures and colors. Now, I basically cut into chunks whatever I have on hand when the mood strikes for a tasty meal or side item of roasted veggies. You can do the same.
Roasted Rainbow Veggies Recipe!
This recipe offers sweet flavors of healthy vegetables. Kids can help by washing the veggies, stirring them up with oil and seasonings and scattering them on the pan, with supervision.
Makes 6 servings
2 medium Sweet potatoes, washed, skin left on
1 medium Onion, any kind
2 medium Yellow squash or zucchini squash, or one of each
2 tablespoons Olive oil
Pinch Salt
Pinch Pepper
- Wash all vegetables. Peel off outer skin of onion.
- Preheat conventional oven to 425 degrees.
- With a cutting board and knife, cut up vegetables into bite-size chunks. The onion may be cut in half and then sliced.
- Place cut vegetables into a large bowl, add oil, salt and pepper. Stir so that everything becomes coated.
- Scatter vegetables in a large baking pan or cookie sheet with sides, about 17 x 11 inches. Spread out in one layer.
- Cook for 15 minutes. Using a spatula, turn over vegetables.
- Cook another 10-15 minutes, until tender when poked with a fork. Do not overcook or veggies may become mushy.
Nutrition per serving: 90 calories; 4.5 gm fat; 0.5 gm saturated fat; 0 trans fat; 0 mg cholesterol; 40 mg sodium; 12 gm carbohydrates; 2 gm fiber; 2 gm protein; 150% DV vitamin A; 35% DV vitamin C; 22% DV calcium; 4% DV iron
Money Saving Tip: Use other vegetables, such as broccoli, asparagus and butternut squash, when they are on sale.
What vegetable combination will you try?
on January 18th, 2013%  My grocery store tours begin with handy tips on fruits & veggies! Memorable Education!
There’s no two ways about it, touring around the grocery store is an amazing way to learn how to make healthy choices and to remember them. In my career as a registered dietitian, I’ve had the chance to bring all kinds of people into my ‘hands-on nutrition classroom’ and to get them excited about what they learn. I know it sounds funny – a guided tour of the grocery store. But, if you can learn about paintings or sculpture at a museum tour then why not learn about nutritious foods at a grocery store tour?!
Game-Changing Experience!
Many people struggle at the grocery store because, after all, it’s confusing, crowded and stuffed full of packages, shelf tags and signs that are basically overwhelming. A guided grocery store tour can change all that. Everyone needs and buys food, typically once or twice a week. What goes into your shopping basket goes into your home pantry, fridge and freezer. What goes there, ends up on your meal table or snack tray. So, by joining a grocery store tour and learning to make wiser choices, this ‘choose-buy-store-eat’ cycle will begin on a healthy note with every trip.
Life-Changing Habits!
Getting adjusted to new habits is never fast or easy. With new grocery shopping habits, though, just imagine how your life can change. There are chronic issues such as pre-diabetes, diabetes and high cholesterol – all of which will respond to healthy nutrition that begins at the grocery store. There are other issues such as feeling out-of-sorts, tired, or unable to focus – all of which may respond to healthy nutrition that begins at the grocery store. It’s smart to get help from a nutrition professional no matter which health issue you face. It’s even smarter to get help before your health becomes an issue.
Nutrition & Wellness Professionals Step-Up!
If you’re a nutrition or wellness professional, it’s time to master the skills you need to help your clients choose healthier groceries. My new, one-of-a-kind Webinar Series is called Grocery Store Tour Success. I am partnering with Marjorie Geiser, a top notch coach for nutrition and fitness professionals to bring you this program.
Grocery Store Tour Success starts off with a Free Series Preview on Tuesday, January 29, 3 pm EST – don’t miss this! Let’s band together and make smarter, more confident grocery shoppers of our clients so they can enjoy good health and great food flavors – forever!
Click here to register for the Free Preview and learn what you’ll need to ‘nail down’ before you create, market and execute successful grocery store tours. Learn insider tips about how to fill your tours, how to build a relationship with a grocery store and how to manage your time so you’re prepared to lead awesome tours.
What would you like to learn on a grocery store tour?
on December 30th, 2012%  This grocery store poster in Vienna, Austria makes me hungry for citrus! A Piece of Sunshine!
Oranges, clementines, tangerines – oh boy. At the top of my list of favorite fruits are citrus fruits such as oranges, grapefruits and clementines. I like their sweet flavor, juiciness and the way they’re ‘wrapped’ by nature. I can carry citrus fruits anywhere and when I bite into one, I feel like I’m eating a piece of sunshine.
Vitamin C is a Citrus Bonus!
I like staying healthy and full of energy all year long. Do you? If you answered ‘yes’ then choose citrus. Vitamin C comes along with the sweet flavor of citrus, or the sour flavor if you choose a lemon or lime. As an antioxidant, vitamin C can make cold symptoms less serious and it can strengthen your immune system in general. Now, that’s a great way to stay well this winter, and all year long!
Add Citrus to Breakfast, Lunch and Dinner!
What are you waiting for? Now is the perfect time to add a tangerine or half grapefruit half to breakfast. Or, squeeze a glass of orange juice for lunch. At dinner, brighten your salad by spritzing it with fresh lemon or lime juice and/or zest (the outside skin, grated). Go for citrus as you set a good example at your meal table. Need more help? Join me on facebook and take a look at my kitchen tools that include menu and recipe e-books. So easy-to-use and affordable that you’ll want to order today!
What citrus fruits turn you on to good nutrition?
on December 16th, 2012%
 This ‘earthy’ style of decoration inspired me at a Vienna, Austria Christmas market! Holiday Food Decorations!
The expression, We Eat With our Eyes, must have been made for December. I always enjoy looking at beautiful, creative decorations and those made with food are my favorites. In the example on the left, there are dried citrus slices, nuts, berries and tiny seeds that, together, make a fun hanging decoration with wonderful aroma.
Holiday Spices!
An easy way to add bold flavor to your December foods is with spices. Cinnamon is something you can sprinkle onto a fresh or baked apple. Nutmeg is delicious sprinkled onto a pumpkin pancake or baked custard made with lower fat milk. Or try pumpkin pie spice as an ‘everything sweet spice’ because it combines cinnamon, nutmeg and a little bit of ground cloves. Very versatile.
A 3-Step Plan for Healthy Inspiration – in the Kitchen!
We can all benefit from kitchen inspiration because cooking simple and healthy meals at home is the path to feeling great and staying healthy – within your budget. As some dietitian friends say, Would you rather pay the grocer or the doctor? I’d rather pay the grocer!
Step 1: Make up your mind to cook and eat healthier.
Step 2: Reach out to a registered dietitian (RD). This is your nutrition expert with expert kitchen tools for you.
Step 3: Practice, practice, practice. Your new, healthy habits will take focus and hard work. As your new pattern settles in, you will begin to feel the results and live a healthier life – forever.
What inspires you to cook and eat healthier in December?
on December 9th, 2012%  A colorful mix of garlic, onions and sweet Bell peppers, lightly sauteed in olive oil, adds mouth-watering aroma to the kitchen! Keeping it Simple!
I am a big believer in keeping it simple, especially in the kitchen. Simple ingredients with simple step-by-step preparation results in bold and healthy flavors along with really good nutrition. Over the years, I’ve learned to keep it simple when I make homemade soup, chili and sauce by using a common recipe as my starter.
The Recipe Starter for Soup, Chili & Sauce!
Grocery List: Garlic, onions, 2 -3 colorful Bell peppers, olive oil.
Recipe Starter:
1. Get out a large skillet. Add 1-2 tablespoons olive oil and heat to medium high heat while preparing veggies.
2. Peel, crush and mince 3-4 cloves fresh garlic (or more, if you love garlic)
3. Peel and chop 1 large or 2 small onions. I like red onions because they are more colorful. All onions work.
4. Wash, seed and chop 2 sweet Bell peppers. Choose red, green, yellow, orange or purple.
5. When oil is hot, add prepared veggies to skillet and stir to allow to caramelize, or turn golden, for 4-6 minutes.
The Recipe Finishers for Soup, Chili & Sauce!
1. Soup: Add broth, canned tomatoes, cut up veggies of choice, chopped fresh parsley, cooked chicken or lentils, s & p. Simmer 1-2 hours.
2. Chili: Add cut up tomatoes, canned tomato sauce, kidney beans, cooked lean ground beef, chili powder, cumin, s & p. Simmer 1 hour.
3. Sauce: Add tomato paste, water, chopped fresh basil, crushed red pepper (optional), s & p. Simmer 1-2 hours.
Make the Leap to Cooking Homemade & Healthy – Now!
Is it time for you to leap into a healthier lifestyle? Let me help with kitchen tools such as tasty menus with grocery shopping lists and recipes the entire family will love. My focus is to keep it simple & keep it healthy. Join me now!
What healthy twist will you add to homemade soup, chili or sauce?
on December 4th, 2012%  This colorful wreath is for sale at a Vienna, Austria market in December! My Favorite December Foods!
You probably have favorite December foods and so do I. Here are a few of mine, from a seasoned registered dietitian (RD) who loves to eat: spiced nuts, dried figs, roast turkey, cranberry bread, pumpkin pancakes, spiced apple cider, warm mulled red wine and candy canes! Really, December holidays are not so much about over-indulging, but they are about taking a sensible approach to flavor and good nutrition.
3 Steps to Making Tasty & Healthy Choices in December!
Ask yourself these 3 questions as a way to choose this month:
1. Is this food/beverage made with healthy ingredients?
2. Is this food/beverage over-the-top with calories, sugar, fat or salt?
3. Is this food/beverage helping me achieve my health goals?
Whether you answer ‘yes’ or ‘no’, be sure to take a moderate serving, eat slowly for the best enjoyment of flavors and take a fresh-air walk after your meal. These are all smart ways to feel good and stay healthy! If you need a guide for your kitchen then check out my e-books . They make a heart-felt, holiday gift for you or someone special on your list!
What is a favorite, healthy December food for you?
on November 28th, 2012%  Homemade Lentil Soup ‘hits the spot’ when you need a tasty and nutritious dinner! Soup is Comfort Food!
If I could invent healthy comfort food, it would be a bowl of homemade soup and I would eat it every day. Seriously. I love to make homemade soup and to eat it – frequently. Do you?
Soup is Versatile!
There is a whole world of homemade soups and I enjoy being creative when I make them. It’s hard to say which are my favorites because all are good options but, if I had to, I’d choose lentil, pumpkin and vegetable-beef. My lentil soup is shown at the left.
Soup Ingredients are Healthy & Cheap!
Now, here’s the clincher – homemade soup is really cheap to make and really healthy to eat. If you think it through, you’ll agree because the ingredients I’m talking about are garlic, onions, olive oil, green veggies, potatoes, pumpkin, rice, fresh herbs and more. Soup made with broth is a healthy mix of all of these.
Homemade Soup is a Smart Goal!
If you’re new to the idea of making your own soup from basic ingredients then take a look at this easy recipe for Chicken Noodle Soup or this easy recipe for Homemade Lentil Soup and try one. Your time commitment to mince and chop ingredients is normally 20 minutes or less. Then, soup cooks itself as it simmers at a low temperature and develops savory flavors. So, make homemade soup your goal as one step toward a healthier lifestyle. You’ll be glad you did!
What kind of homemade soup will you make this week?
on November 6th, 2012%  Orange pumpkins brighten up this Vienna, Austria street market! What Can I Do with Pumpkins?
* Decorate your front door step with pumpkins throughout the fall
* Carve pumpkins into funny faces at Halloween
* Scoop out the pumpkin seeds and make oven-roasted pumpkin seeds that are a crisp and hearty snack
* Scoop out and cook the pumpkin flesh until soft, puree it and use in a muffin recipe or soup recipe
* Oven-bake a small pumpkin, whole, and then use the flesh as a side dish on your dinner plate or any way you wish
Make Pumpkin Your New Healthy Habit!
You will be doing yourself a big favor by adding pumpkin and its ‘fall squash cousins’ to your meals, shopping list and kitchen pantry – for top flavor, amazing good nutrition and colorful fun. Be sure to try the fresh pumpkins now and then later be sure to stock up on canned, solid pack pumpkin. It’s all good!
What will you cook with pumpkin this week?
on October 1st, 2012%  In Austria, this poster advertises a new cookie as ‘Half Chocolate, Whole Grain’ Think Choices!
Do you grab an apple or a cookie late in the afternoon? Do your kids choose a cola drink or low fat milk, when given the choice? Is a boiled egg part of your family’s breakfast in addition to sweetened cereal? Good nutrition balance means opting for really healthy food choices along with those that are not quite so healthy. Read on for everyday examples.
Think Balance!
Breakfast Balance: Boiled egg + apple + donut + 1% milk or coffee
Lunch Balance: Cheeseburger + tossed salad, light dressing + orange + water
Dinner Balance: Baked skinless chicken + whole grain brown rice + steamed green beans + apple pie
Think Good Example!
Your ‘balanced example’ is a powerful, unspoken message to friends and family. Choosing a whole grain cookie, as shown at the left, allows a chocolate indulgence every once in a while. Choosing a piece of fresh fruit for dessert works very well, too. Show those you care about the most that good nutrition balance can be, and is, part of the enjoyment of a meal or snack. Your actions speak louder than your words.
Make a Plan for Balance!
Good nutrition is a balancing act that everyone can manage with desire, positive thinking and an action plan. Easy to use menus and recipes can give you the know-how to make it happen in your household, for you and your family.
How will you balance good nutrition this week?
on September 12th, 2012%  Smart meals begin with plenty of fruits and vegetables, every day, every meal! How to Power-Up
* Pick up at least 2 fruits and 2 veggies in your weekly grocery shopping basket – fresh, canned and/or frozen
* Make a colorful plate of fruit/veg your goal
* Taste one new fruit and one new veggie every week
How to Inspire Your Family
* Keep a bowl of colorful fruits on the kitchen counter
* Teach the kids to peel a carrot…and eat it
* Learn to make homemade vegetable soup and practice often
September is Fruit & Veggie Month
Feeling great and staying healthy are 2 awesome reasons to power-up with fruits and veggies. Try plums, raspberries, acorn squash, turnips (at right, above), kohlrabi (at left, above), kiwi fruit, sweet potatoes, red cabbage, apples and pears. Then, try even more with bright colors and a ton of great nutrition.
Make a Goal to Eat More Fruits & Veggies
Be a leader for fruits and veggies! Eat one of each at every meal. Be a successful role model for your family, and kids. Show your friends by example that eating fruits and veggies is definitely cool. For handy help, check the details of my e-books with menus and recipes for ongoing success!
What new fruit or veggie will you try this week?
on July 29th, 2012%  Versatility of Fresh Basil
One super-fresh flavor of summer is the herb, basil. I’ve grown it in a sunny place in my yard for probably 15 years, or more. It’s easy to grow, full of wonderful flavor and it keeps on growing-and-giving as you pick it throughout June, July, August and September. Here’s a fun look at how versatile fresh basil is.
3 Easy Basil Recipes
1. Watermelon with Fresh Basil: Cut fresh basil leaves into very thin slivers and sprinkle on top of cut-up, fresh watermelon.
2. Italian Panini Sandwich: Layer thin sliced prosciutto, Mozzarella cheese, tomato slices and fresh basil leaves onto a bakery roll, to make a sandwich. Warm and press in a panini press, waffle iron or skillet on the stove.
3. Fresh Basil Pesto: Combine these in a food processor (or very good quality blender) – 2 cups packed down fresh basil leaves, 4 cloves peeled and chopped garlic, 1/4 -1/2 cup grated Parmesan cheese, 1/4 cup walnuts, 1/4 cup olive oil, 1/4 teaspoon salt. Process until smooth. Mix prepared pesto with hot, cooked spaghetti. Or, spread it on your pizza or sandwich.
Get into Your Kitchen Now!
For ongoing ideas of tasty, simple recipes and meals that fuel your energy, please LIKE my facebook page and join the conversation. To take one more step toward your overall good health, INVEST in my e-book bundle. This 3-book collection offers simple, nutritious meal plans and family-friendly recipes that everyone can make.
What’s growing in your fresh herb garden this summer?
on July 22nd, 2012%  A stew made from 5 fresh ingredients adds homemade flavors to dinner! Cooking with Eggplant
I’ve always thought eggplant has a kind of mystique surrounding it. Is it the deep purple color? Is it the name? Or, is it that many people are confused with how to cook eggplant? If you’re confused, then it’s time to get to the grocery store or local farm market, buy an eggplant and give it a try!
To Peel or Not to Peel
It’s not hard to prepare and cook eggplant. First, rinse eggplant well with cool water. The next step is to peel or not to peel it and either way works. Next, cut eggplant into chunks or rounds and cook it. Some chefs give eggplant a striped look by peeling it part-way. Here’s a fun video showing the stripes and a simple grilled eggplant recipe.
Easy Stewed Eggplant Recipe (ingredients in photo)
1. Wash and cut into chunks: 2 Japanese eggplants, 6-8 inches long (or 1 large globe-shaped eggplant); 2 green Bell peppers; 2 large or 3 medium tomatoes; 1 medium onion. Set aside.
2. In a stewing pot, add 1/2 tablespoon olive oil and heat to medium. Add 2-4 cloves garlic, minced. Cook 2-3 minutes.
3. Add prepared veggies from step #1 to pot and cover with lid. Cook 10-15 minutes, stirring a couple of times.
4. Add 1/2 cup tomato sauce or tomato puree to pot ingredients. Stir.
5. Cover pot with lid, reduce heat to low and cook stew for about 1 hour, stirring every 15 minutes.
6. Serve over cooked pasta and sprinkle with grated Parmesan cheese, salt and pepper.
Note: For more flavor, add chopped fresh herbs like basil, parsley, oregano, mint and/or thyme half way through.
Create a Healthy Kitchen, Starting Today!
Everyone needs tiny tips, recipes and inspiration to create an ongoing, healthy kitchen. LIKE me on Facebook, follow me on Twitter and check out my menu & recipes e-book bundle to help you get going!
What light & healthy eggplant recipe will you try this summer?
on July 8th, 2012%  Patty pan squash mixed with corn off-the-cob, onions and fresh herbs is a treat for the taste buds! Mix it Up!
Are you are slipping into a rut using the same vegetables over and over and over? You’re not alone. Most of us put one of 3-5 different choices on the family table because we like them, our families will eat them and we believe in vegetables.
Climb out of that Rut!
It’s time to branch out and climb out of that rut with summer vegetable mixtures. The best part about mixing veggies together is that anything goes and all flavors blend. Not only that — the colors are brighter and the family perks up to eating superior nutrition.
Try One of These!
Here are a 3 summer veggie mixtures to try. They can be easily steamed on the stove top or in the microwave. Or, grill them on a special veggie grill pan or in a small aluminum foil ‘tent’ alongside the rest of the grill meal. Season lightly with olive oil.
1. Sliced zucchini and onions + red Bell pepper chunks
2. Green beans and chunks of tomatoes + chopped fresh garlic and basil
3. Corn off-the-cob, green Bell pepper chunks and onions + chopped parsley and thyme
Shop, Cook, Enjoy!
Now, gather your ideas, shop at the market and bring your family into-the-loop. Do it for the wonderful flavors and for the nutritional advantage that veggies offer all of us. Who can come up with a signature summer vegetable mixture to try at your meal table?
on March 18th, 2012%  Spring Favorites:
Step 1: Shop for nutritious fruits and veggies: kale to lightly saute, radishes for a salad, late season oranges/tangerines for a snack
Step 2: Shop for nutritious whole grains: farro for a side dish, barley for a soup, light popcorn for a snack
Step 3: Shop for nutritious dairy foods: plain yogurt to mix with fruit, 1% milk for homemade coffee latte, string cheese for a snack
Simple Meals for Spring:
Step 1. Breakfast: Whole grain toaster waffle + vanilla yogurt + berries + herb tea
Step 2. Lunch: Whole wheat tortilla wrapped around canned tuna or salmon + one-bite tomatoes + orange + water
Step 3. Dinner: Chicken on the grill + sweet potato chunks cooked in an aluminum foil tent on the grill + steamed broccoli or Brussels sprouts + yogurt/juice smoothie
Ongoing Support for Your Healthy Kitchen
Make it a habit to plan, shop and cook with good nutrition at the top of your mind. For ongoing help with this, LIKE me on facebook and invest in my 3-ebook bundle. These resources will help you turn things around in your kitchen!
on February 19th, 2012%  Leftovers are a perfect start to dinner! Leftovers are Reality
One reality for all of us is that we have bits-and-pieces of leftover foods in our fridge. If we’re smart, we try to use them up within a few days. If we’re not…we throw them away and waste money.
Leftovers are Fun
No matter your age, it can be fun to use up leftovers. Think creative, think food art, think colors and textures and flavors. Making a leftover concoction that is healthy, satisfying and cheap can make your day!
Leftovers are Healthy
A healthy kitchen produces healthy ingredients for a leftover meal. What do you see in your fridge right now? A cup of cold, cooked vegetable; a bowlful of cooked pasta; a quarter bag of spinach leaves; a two inch cube of natural cheese. Just about everything can be mixed, tossed or crafted into a tasty, leftover meal.
Leftover Meal Ideas
1. Leftover spinach leaves + cut up cucumber + olives + leftover canned tuna + light dressing. A delish cold dinner salad! See photo above.
2. Leftover cooked pasta + leftover steamed veggie + leftover Marinara sauce + cut up hard boiled egg. A creative warm pasta dinner!
3. Leftover vegetable or bean soup + pita bread and leftover shredded cheese, melted + fruit salad of apples and bananas. A quick soup and sandwich dinner!
on December 11th, 2011%  In S.Korea, every meal starts with soup...even breakfast! Soup Starts a Healthy Meal
South Korea is a great example of a country with strong feelings about soup. If you visit S. Korea, you will find out that soup comes in what seems like hundreds of varieties with amazing, fresh ingredients and equally amazing flavors.
Korean soup can be brothy, noodle-y or smooth and it sometimes is very hot and spicy. It can include bits of meat, seafood, tofu or egg. Or, it can be totally simple with a single kind of mushroom, seaweed or other vegetable.
Adding Soup to Your Table
Making homemade soup is a skill worth learning. Below are step-by-step instructions to get you started at making simple soup at home. Be sure to plan ahead, shop for your soup ingredients and be creative. Once your pot of soup is ready to enjoy, feel free to add it to breakfast, lunch or dinner!
Making Chicken and Rice Soup in 10 Easy Steps. Step 1: Roast a chicken in the oven until done at 325 degrees, letting the juices brown on the bottom of the pan. Step 2: Place cooked chicken onto a dinner plate to cool. Step 3: Pour about 1 cup very hot water onto the cooking pan with browned juices and stir with a spoon to dissolve everything. Save this liquid, covered, in the fridge. Step 4: After chicken has cooled about 30 minutes, remove & discard the skin and bones and save chicken meat, covered, in the fridge (you can stop here and continue the next day.) Step 5: Wash & cut up about 1 cup celery + 1 cup sliced carrots + 1 cup chopped onion + 2-3 cloves minced garlic. Step 6: Add 1/2 tablespoon canola oil to a large soup pot and heat to medium high for 3 minutes. Add cut up veggies from step 5 to the pan, stirring occasionally for 5-8 minutes until they are slightly soft. Step 7: Add 2 quarts of chicken broth (the kind with less sodium) + browned chicken juices/water from step 3 + 1/2 cup dry rice into the pot. Stir. Step 8: Add a lid to the pot and cook for about 1 hour at a simmer (very slow boil), stirring every 15 minutes. Step 9: Taste the soup and add up to 1/2 -1 teaspoon salt + 1/4 teaspoon black pepper while stirring. Step 10: Add a very large handful of chopped fresh parsley, stir and serve. Note: The cooked soup can be cooled for 1 hour, transferred to storage containers, covered tightly, and stored in the fridge or freezer. Be sure to label and date your storage containers.
Need More Easy-to-Make Recipes? If you are in search of homemade flavors and the healthiest ingredients then an affordable, non-overwhelming set of tasty recipes is the perfect kitchen resource for you. Make this a gift for a special someone on your holiday list, too!
on December 5th, 2011%  Pink grapefruit is back in season! Citrus Tops the List!
There are some truly fresh flavors that cost little and go a long way to perk up home cooked meals. In my kitchen, citrus fruits such as grapefruit, oranges, lemons and limes top the list.
Citrus & Good Nutrition!
You might know that one big nutritional feature of citrus fruits is its vitamin C. What you might not know is that citrus fruits are an excellent source of fiber, potassium and they are low in calories. One orange, for example, has about 80 calories, 4 grams of fiber, and 150% of the daily recommended intake for vitamin C. The same orange also has about as much potassium as a banana. Now, that’s what I call a healthy choice!
Citrus & Meal Solutions!
Breakfast – Cut or peel a sweet citrus fruit such as a pink grapefruit, orange, tangelo or Clementine and add it to any breakfast. Or, squeeze any sweet citrus fruit for a delightful glass of juice.
Lunch – Squeeze a tart citrus fruit onto a leafy green salad, Chef’s salad or tuna salad at lunch time.
Dinner – Grate the zest (outer skin) of your favorite citrus fruit into an oil/vinegar/soy sauce marinade and use it on fish, poultry or lean beef, then grill, for dinner.
Growing Citrus at Home!
There’s nothing more satisfying and delicious than eating your own home-grown citrus. Meyer lemon trees can be grown in a container or the ground, depending on climate. In North Carolina, the container is a practical solution ~ place your tree in the sunshine from spring through fall, then bring it inside for the winter months. What fun!
on November 27th, 2011%  Fresh dill adds great flavor to salad! Salad Begins with Crispy Greens…or Does It?
The color green comes to mind when I think about salad. What about you? Do you start a salad with Romaine, spinach or leaf lettuce? Do you use shredded green cabbage? Typically, crispy greens are at the center of my tossed salad, so I was surprised by this All American Salad recipe. Who knew there could be such an interesting variety of colors, textures and flavors?
Exploring the Possibilities
Salads are easy to put together in the kitchen. Kids, teens and adults can put their own ‘spin’ on their salad creations. And, if eaten the next day, salads are tasty leftovers. Keep an open mind when you’re preparing a salad because sometimes the most weird combinations are the most successful – for good nutrition, fresh flavors and eye appeal.
Salad Combinations to Try
1. Shredded carrots with raisins, shredded almonds, fresh chopped parsley and a splash of vinaigrette dressing.
2. Cooked and cut-up potatoes, chopped celery, chopped red Bell pepper, chopped fresh dill and a creamy yogurt dressing.
3. Sliced fennel, chopped sweet onions, chopped fresh basil (or dried Italian herbs) and a fresh lemon + olive oil dressing.
Help for a Healthier Kitchen
Everyday tips and ideas for your meals, snacks and kitchen pantry are easy to find. Simply LIKE my facebook page and join the conversation. You’ll be glad you did!
on October 30th, 2011%  Veggies like cucumbers can save you money! 3 Tips to Save You Money at the Grocery Store!
Sometimes putting easy strategies in place can save you a lot of money. Your grocery store happens to be a great example of this. Here are 3 tips that will add cash to your wallet while helping you put a nutritious meal on the table, day-after-day.
1. Buy more veggies and less meat.
2. Take a less-is-more approach to using coupons.
3. Become a believer in healthier choices of store brand foods.
Easy Strategies to Begin Using Right Now!
1. Buy more veggies and less meat. There is great economy and nutrition in vegetables compared to meat. The veggies you can use in multiple ways in your kitchen, like cucumbers, carrots, green beans and corn, will be your best-buys. Look for best-buy vegetables on a weekly sale in the fresh produce department or choose frozen or canned. By the way, don’t forget to keep track of what veggies are in the fridge so you can use them up before they spoil. This saves you money, too.
2. Take a less-is-more approach to using coupons. A high percentage of online and newspaper coupons are for processed foods. Typically, processing takes away from the nutritional value of foods, so using too many coupons can put products into your kitchen that are wasting your ‘good food’ dollars. Instead, opt for carefully chosen, unprocessed foods which are nutrient-rich and full of flavor. If you find coupon(s) for these, then of course use them.
3. Become a believer in healthier choices of store brand foods. Believe it or not, store brand foods can save an average shopper 20-30% on their full shopping basket of purchases while delivering top quality. The simple conclusion is that it’s really worth trying your local store brand. Be selective, however, because the best nutrition deals come with food products that use natural ingredients to boost overall nutrition.
on October 9th, 2011%  Colorful peppers add amazing flavor to chili! Colorful Peppers Add Flavor
I have become a believer in colorful peppers this summer-into-fall. Not only are they a feast for the eyes, but they also add a sweet, rich flavor to your kitchen recipes. In the last month, I’ve chopped up colorful peppers for cold salads, cooked them in a stew, sauteed them for a side item, and made them into black bean chili. Beautiful, versatile, nutritious, delicious is what you can discover with peppers!
Making Fall Chili with Peppers
Making chili starts with a favorite recipe and there are plenty of them in cookbooks, online and in your family collection. Also, chili can be made with lean ground beef or lean round steak as a starter. Or, chili can be made vegetarian-style. Colorful peppers will enhance every chili recipe, so simply wash them, remove seeds and cut into small strips or random chunks. Then, toss the peppers into your chili as it simmers on the stove or in the crock pot. You’ll be amazed at the wonderful aroma in your kitchen and the burst of new flavor in your chili. Enjoy!
Creating a Healthier Kitchen
For tips, easy home recipes, nutrition wisdom and more, please LIKE my facebook page. Then, visit frequently!
on October 2nd, 2011%  There's more to pumpkins than making jack-o-lanterns! Fall, Pumpkins & Kids!
There’s nothing more fun than carving a beautiful, orange pumpkin into a fun jack-o-lantern. Kids love the funny faces while watchful parents guard the sharp knife. Everyone enjoys pumpkin season ~ picking one out ~carving it ~ cooking with it in the kitchen!
Pumpkins Offer Great Nutrition!
If you’re looking for a vegetable that’s low in calories and high in health-promoting antioxidants like vitamin A, then pumpkin is the answer. Pumpkins are a hard, Fall squash that offers powerful nutrition with tasty flavor. In seasons of the year when fresh pumpkins are not available, though, a can of solid-pack pumpkin fills in nicely. Use it for kitchen creations with similar nutritious results.
Pumpkin in the Kitchen!
There are many ways to use pumpkin to make yummy, family-friendly recipes. Here are a few:
Roasted pumpkin: Bake bite-size chunks of pumpkin in the oven at 425 degrees with a drizzle of oil and a pinch of salt.
Pumpkin chili: Add some canned pumpkin to your favorite veggie chili recipe.
Pumpkin pancakes: Add a scoop of canned pumpkin to a simple pancake batter, along with some pumpkin pie spice.
Toasted pumpkin seeds: Roast the rinsed seeds of your pumpkin on a baking sheet in the oven until golden and crispy.
Ongoing Learning! Please LIKE my facebook page for everyday handy tips,ideas and recipes for your healthy kitchen!
on September 25th, 2011%  Basic foods can fuel your busy life - healthfully! Basic Foods & Your Grocery Cart
There are foods we eat as nature made them, and foods that we do not. Think about what’s in your grocery cart minus wrappers. Are there fruits, vegetables, grains like rice and barley, proteins like chicken, turkey, fish, and plain yogurt? Or, do you have a cart-full of foods with processing added?
Think about what can be inside modern, processed food wrappers that may harm your health. For example, trans fats, caffeine, artificial colors and flavors are common but your body prefers basic foods. What grandma and great-grandma ate was, perhaps, best after all.
Shopping for the Basics
Stop 1 – Fresh fruits and vegetables, choose an assortment.
Stop 2 – Bakery bread, made from whole wheat flour and other simple ingredients.
Stop 3 – Meat, seafood, poultry, without marinade and without injected solutions of any kind.
Stop 4 – Canned fruits, veggies, pasta, rice and soup, made with the simplest ingredients you can find.
Stop 5 – Breakfast cereals, without artificial colors and flavors, fiber-rich and sugar-poor.
Stop 6 – Cookies and crackers, simple is best, or make them yourself from basic ingredients.
Stop 7 – Dairy foods, without added flavors, colors or sweetners.
Stop 8 – Frozen foods, limit frozen entrees, look for fruits and vegetables that are simply plain.
For Ongoing Information about Basic Foods & Your Grocery Cart
LIKE my facebook page and visit my educational blog every week!
on September 11th, 2011%  Black beans are a great meal starter!
Black Beans & Good Nutrition
Have you every tried black beans? If not, I recommend you do. You can eat black beans as part of breakfast, lunch or dinner. You can combine them with rice, couscous or quinoa, 3 healthy and tasty grains. The nutrition of black beans is excellent and, due to their very high fiber and protein contents, they keep you feeling full for hours.
Easy Black Bean & Sweet Pepper Salad Recipe
Ingredients to gather: 1 can black beans (15-16 oz); 2 cloves garlic; 1/2 sweet Bell pepper or other sweet pepper (red or green); 1/2 onion; 1 stalk celery; 2 Tbsp parsley or cilantro; 1/2 lemon or lime; 1/2 tsp ground cumin; pinch salt and pepper; 2 tsp vinegar; 2 Tbsp olive oil.
Directions to make salad:
Drain black beans, rinse off with cool water and put into a large mixing bowl. Add all other ingredients to the beans after preparing like this:
Peel and crush or mince garlic.
Wash, chop or thinly slice sweet pepper.
Peel and chop onion.
Wash and chop celery.
Wash and chop parsley/cilantro.
Squeeze juice from lemon/lime.
Measure cumin, salt, pepper, vinegar, oil.
Mix it all together and serve right away. Or, cover and chill in the fridge for up to 24 hours and then serve.
To Learn More
For more affordable and easy ways to add flavor to yours and your family’s meals, LIKE my facebook page and sign up for my monthly, informative E-Newsletter…today!
on September 3rd, 2011%  Bell peppers taste sweet when you cook them! Making it Yourself
There are awesome advantages to cooking from simple and nutritious ingredients in your own kitchen. For example, the flavors are tasty, the nutrition reflects your ingredients and everyone appreciates a meal together. Here’s an easy recipe for you!
Peppers & Lean Beef Recipe
Ingredients: 1-1/2 lb round steak (beef or venison); 2 T. oil; 1 green pepper; 1 large can diced tomatoes; 1/4 cup soy sauce; 1/2 t. garlic powder; 1/2 t. black pepper; 1/2 t. ground ginger; 1 cup beef broth or water; 2 T. cornstarch
Directions: Trim fat from steak. Slice into thin, 2-3 inch strips. Wash green pepper, remove core and seeds, slice into thin, 2-3 inch strips. Add oil to a large, heated skillet over medium high heat. Add meat and cook, stirring, for 5-7 min. until medium-rare. Add green pepper and cook 3-4 min. longer, stirring. Reduce heat and add all remaining ingredients except broth (or water) and cornstarch. Simmer with a lid for 10 min. With a whisk, mix together broth (or water) and cornstarch well. Add to pepper & beef mixture, stirring to make a smooth sauce. Simmer 10 more minutes to thicken, stirring a few times.
A Balanced Meal: Serve Peppers & Lean Beef over cooked brown rice with a leafy green salad on the side and cut-up fruit for dessert.
For family-friendly recipes and quick nutrition tips for a healthier kitchen, be sure to LIKE my facebook page!
on August 28th, 2011% 
Time for School = Time for Smart Nutrition
If you’re like most parents or grandparents of school age kids, you have butterflies in your stomach right about now. Fortunately, butterflies go away after the first week of school, but other challenges take their place. Nutritious foods and beverages are a great solution to quiet kids’ growling stomachs and to set them up for a fun and successful year of learning. Back-to-school or not, kids’ bodies are very special machines – so feed them well.
Breakfast is a must for fueling kids’ high-energy, productive day. For time’s sake, keep the emphasis on quick and nutritious. Tasty choices include a hardboiled egg, natural cheese toast, yogurt & fruit, pancake & turkey sausage or a bowl of high fiber cereal. Focus on kid-sized breakfast portions and serve cold milk for powerful nutrition.
Lunch should reinforce healthy habits, too. A lunch box of mini-snacks is appealing to little eyes so try a rotating variety like this: ham/cheese roll-ups, pretzel sticks, whole grain crackers, nuts (for non-allergic kids), small banana, mini box of raisins, flour tortilla wrapped around string cheese, homemade trail mix, cup of hummus with carrot sticks to dip, and low fat yogurt. An Earth-friendly lunch bag delights kids and tossing in ice packs keeps everything cool and safe. For simplicity, stock similar kinds of snacks as above for hungry kids after school.
Beverages should boost your kid’s nutrition and keep them well-hydrated all day long. Choose 1% or nonfat regular or flavored milk , with an impressive list of 9 nutrients kids need every day. Or, stock the fridge with other nutritious favorites such as 100 percent fruit juice and water. Use caution with sports drinks and energy drinks which can cause harm to kids.
Finally, choose to be a healthy role model’ for your kids and you’ll never look back. Good nutrition is always worth the effort!
Thank you to DairyDelivers.com for inviting me as a guest blogger last week. Here’s to a healthy school year!
on August 21st, 2011%  Power-up with good nutrition for a successful year! Good Nutrition Essentials for Back-to-School
Kids’ bodies run best on nutritious foods – as do adult’s. Kids feel better when they are pleasantly full – as do adults. Kids like to eat with family and friends – as do adults. Get the point? We all thrive on good nutrition in moderate portions eaten with those we care about.
3 Essentials for Families
1. Plan ahead – Make a smooth transition with well-planned meals, grocery list and recipes. Use a pencil and paper, laptop or smart phone to get organized for a cheaper food bill and less stress.
2. Get the family together for meals at home – Put a quick breakfast and home-cooked dinner on the meal table as often as you can. Simple combinations of basic foods will nourish everyone best and keep cleanup reasonable.
3. Be a healthy-eater role model – Lead by example, every day and every meal. It’s as easy as sharing an apple while helping your child with homework or pouring a glass of 1% low fat milk for everyone at the dinner table.
Please LIKE my facebook page for everyday handy tips,ideas and recipes for your healthy kitchen!
on August 7th, 2011%  Wake up your taste buds with something new!
Breakfast Stats
Can you believe that 1/3 of all Americans skip breakfast? Are you one of them? Are your kids? If breakfast is a hard meal to ‘muster’ in your household then listen up for some nutritious and delicious options. Because…breakfast is a most important meal of the day!
Breakfast Options
Thinking out of the (cereal) box is a good starting point for breakfast. There are many, many options and no rules about what to put on your plate. Maybe traditional morning foods don’t excite your taste buds and that’s OK. Choose what’s appealing with good nutrition to power you, and yours, every morning.
Breakfast Combinations to Try
1. Black beans with ready-to-serve brown rice + sliced tomato and/or avocado + fresh peach + 1% milk
2. Ready-to-serve brown rice + scrambled or fried egg + fresh apple + 1% milk
3. Walnuts and diced peach or nectarine + low fat yogurt + ‘light’ or homemade granola + tea/coffee
4. Hard boiled egg + black beans + cabbage-tomato salad + 1% milk
5. Cottage cheese + pineapple tidbits + crunchy granola bar + 1% milk or yogurt
Please LIKE my facebook page for everyday handy tips,ideas and recipes for your healthy kitchen!
on July 31st, 2011%  Which tomato is your favorite? Tomatoes hit the spot in July! There are more than 100 varieties to learn about, and to grow yourself. No matter which variety you try, you’ll notice a rich flavor plus a nutritional prize of vitamins A and C along with fiber and very few calories. Just for fun, play the guessing game below and Name That Tomato!
Game Rules:
Name the 5 tomato varieties.
Think of 3 ways to add tomatoes to a meal or snack.
Hints:
Here are the 5 tomato variety names, out of order: Celebrity/Early Girl; Green Zebra; Sunkist; Curly Red; Sungold Cherry
Time to Name That Tomato (front to back):
1. Curly Red 2. Green Zebra, right 3. Sungold Cherry, left 4. Sunkist 5. Celebrity/Early Girl
Tomatoes in Meals & Snacks:
1. Add sliced tomatoes to your breakfast omelet or lunch wrap sandwich.
2. Nibble on sweet cherry tomatoes for a morning or afternoon snack.
3. Stuff a whole, cored tomato with tuna or chicken salad for dinner.
Please LIKE my facebook page for everyday handy tips, ideas and recipes for your healthy kitchen!
on July 24th, 2011%  My car's passenger seat is full of good nutrition! Game Rules:
1. Look at what I bought at my local Farmer’s Market yesterday.
2. Try to name everything.
3. Try to work each fruit/veggie into a healthy meal or snack.
Hints:
1. Fresh fruits can be a part of breakfast, lunch or dinner…or, a snack. One easy way to prepare them is to wash in cold tap water, peel (depending on the fruit) and eat.
2. Fresh veggies can be eaten raw, in most cases, or cooked. One easy way to cook them is to wash in cold tap water, cut and microwave.
Solution to the Game (left to right):
1. Santa Rosa Plums – Very sweet and a tiny bit tart. Wash and eat for dessert.
2. Athena Cantaloupe – Sweet, juicy and flavorful. Wash, peel and eat as a refreshing snack.
3. Jimmy Nardello Peppers – Sweet, not hot, flavorful peppers. Wash and cut into a pasta salad for lunch or dinner.
4. Aristocrat Zucchini – Mild, fresh squash flavor. Wash, slice lengthwise and grill with a little olive oil for dinner.
5. Elephant Garlic – Mild flavor with large cloves. Peel and mince, then sprinkle onto a homemade pizza for lunch.
Looking for more help? LIKE me on Facebook for everyday solutions to a healthier kitchen!
|
Grocery Store Tour Services for Professionals
Heathy Lifestyles Begin Here
|
