on March 20th, 2013%  Homemade pizza has personality, bursts with flavor and rocks with good nutrition! Pizza Ingredients to Love!
What goes on top of your pizza crust? On mine, at the left, are these:
Layer 1: homemade basil pesto, spread on thinly
Layer 2: canned tuna, flaked apart with a fork
Layer 3: canned, quartered artichoke hearts, drained of water
Layer 4: fresh tomato wedges
Layer 5: Parmesan cheese, roughly grated, sprinkled on thinly
Pizza Meal-Makers to Add!
While you could rightly argue that all the nutritious food groups are sitting on this pizza, I still feel better and fill up better with a couple of side items at my homemade pizza meal. Normally, I go with a green veggie like steamed broccoli or sugar snap peas plus a green salad of some sort. The pizza is the center of my meal, though, and worthy. You will be amazed at the flavors of this simple recipe so please try it!
Families Love Pizza so Plan to Make One Soon!
Many families with kids and singles are pizza lovers. Instead of pizzeria pizza, which can easily go overboard on calories, saturated fat and salt, plan to make a homemade pizza with smart ingredients as a nutritious lunch or dinner. Next grocery shopping trip, put healthy homemade pizza ingredients on your list and then in your cart. Once home, you’ll have the fun of creating a meal the entire family will adore.
What will go on the top of your pizza crust?
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 6th, 2013%  In Vienna, Austria, even a tiny grocery store sells lots of healthy produce! New Year’s Resolution Time!
Are you someone who makes a New Year’s Resolution? Me, too! I try to make positive improvements to myself and my lifestyle an ongoing process. January is a perfect time to start fresh & healthier eating is a worthwhile goal for your resolution! Here are some inspiring stories from real people for you to think about.
Need a Resolution? Try One of These!
1. I will eat one piece of fruit with my breakfast, every day.
2. I will drink low fat 1% or skim milk, or water, with my meals.
3. I will plan at least 3 home-cooked dinners every week, and I will follow through on my plans at the grocery store and in my kitchen.
3 Tips to Make Your Healthy Eating Resolution Stick!
1. Come up with a realistic goal. Make it specific. Write it down.
2. Keep track of your goal and how you are doing to achieve it. Use sticky notes around the house if it helps. Keep a daily record of your progress.
3. Think positively. You can reach your goal, gradually, with a positive attitude and determination to succeed. When you reach your goal, celebrate by telling your friends and family, then set a new goal.
Get On-Board for Healthy Nutrition & Feeling Great!
Now is the time — a New Year is the milestone – your personal nutrition & health is the reason! If you make a healthy eating resolution and stick to it, you will never look back. Trust me! For ongoing tips, recipe ideas and inspiration about your healthy eating resolution, join me on facebook or take a bold new step and purchase my ebook bundle for family-friendly menus, shopping lists and a handy collection of delicious and nutritious recipes. Happy New Year!
What is your secret to creating a healthier kitchen at home?
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 May 20th, 2012%  Simple flavors from garlic, lemon, kale, tomatoes, parsley, oregano and rosemary make healthy Mediterranean meals! Mediterranean Meals Begin with Mediterranean Ingredients
I often recommend meals made from Mediterranean ingredients. Why? They are full of flavor, full of nutrition and easy to learn to cook. Also, they use familiar ingredients that you can find quickly and inexpensively at an American supermarket. For a start, look at the ingredients in my photo at the left.
More Mediterranean Ingredients
To learn more ingredients that are used in the Mediterranean area of the world, think of the flavors of Greece, Turkey, Italy, Spain, France, North Africa and what grows locally there. The list includes olives and olive oil, fresh seafood, colorful fresh vegetables, colorful fresh fruits, nuts, dairy yogurt, simple grains, lentils, beans and more. A Mediterranean shopping list may come in handy.
Mediterranean Meals
Here are two ideas for quick and easy meals for your family table. Remember to make enough for 2 meals and then refrigerate for a repeat meal 2 days later. This will save you a lot of time and effort while serving up excellent nutrition.
Meal 1: Cold Pasta salad – Cook pasta, cool. Add cut up tomatoes and cucumbers, shredded carrot, olives, minced parsley and oregano. Top salad with canned tuna or salmon. Dress with fresh lemon juice, olive oil, dash of salt and pepper.
Meal 2: Eggplant ‘Stew’ – Wash and cut up eggplant, tomatoes, onion, zucchini, sweet Bell peppers into 1-1/2 inch chunks. Put into pan, add a very little water and cover with lid. Cook on low heat for 1-2 hours, stirring to prevent sticking to pan. When all vegetables are tender, add canned, rinsed, drained chickpeas and season with salt, pepper, rosemary, basil.
Resources for Your Healthy Kitchen
A healthy kitchen begins with fresh ideas and inspiration. Learning about easy meals and ingredients to stock is the next step. Practicing what you learn is the next step. Start your journey to more flavor and better health today. LIKE my Facebook page and INVEST in simple kitchen meal and recipe e-books. Your good health and your family’s is well worth it!
on April 29th, 2012%  Picking out fresh broccoli at the supermarket is easy, or ask the kids to help! Broccoli with Cheese
Here’s a broccoli recipe the whole family will love!
Kids can help by measuring the ingredients and sprinkling the cheese, with supervision.
Makes 6 servings
4 cups Broccoli
1 cup Cheddar cheese, natural, shredded or grated
1 tsp Paprika (optional, adds natural color)
- Wash broccoli well in cool tap water. Shake off extra water.
- Trim any dry ends from broccoli stalk.
- Cut entire broccoli bunch into bite-size pieces.
- Place into a microwave-safe dish and add about ½ inch water.
- Cover dish with microwavable lid or waxed paper.
- Cook on high until tender-crisp, about 5-7 minutes depending on power of oven.
- Drain water and place broccoli into a serving bowl.
- Sprinkle with cheese and paprika.
Nutrition per serving: 100 calories; 7 gm fat; 4 gm saturated fat; 0 trans fat; 20 mg cholesterol; 140 mg sodium; 4 gm carbohydrates; 2 gm fiber; 6 gm protein; 25% DV vitamin A; 60% vitamin C; 15% DV calcium; 4% DV iron
Money Saving Tip: Buy frozen broccoli for this recipe. Be sure to adjust the cooking time.
Time Saving Tip: Buy a bag of washed and cut broccoli on a really busy day.
Cooking Tip: Try making this recipe using a combination of broccoli and cauliflower for a change.
Easy Tools to Simplify Your Kitchen – If you’re ready to try a simpler way to tasty and healthy meals and recipes for you and your family, then try these very affordable e-books. They will help you get in-and-out of the kitchen fast and please everyone at the table!
on March 26th, 2012%  Whole grains are flavorful, affordable & powerful nutrition! Why Whole Grains?
Good nutrition is all about enjoyment and variety. Whole grains are a notch healthier as they provide more fiber, B-vitamins, folic acid and iron than their refined counterparts. Whole grains typically are lower in calories than other starchy foods and they can help fill you up, too. By powering up nutrients and powering down calories, you can lower blood pressure, reduce joint pain and be less susceptible to type 2 diabetes.
Grocery Store Tips
1. Come to the store with a list of whole grains to try. For starters, you might try whole wheat pasta, quick-cooking barley and brown rice. Next trip, you might buy quinoa, Old Fashioned oatmeal or farro.
2. Add ingredients to your cart that enhance the flavors of simple, whole grains when cooked with them. Garlic, shallots, onions, sun dried tomatoes, fresh and dried herbs can boost flavors, without adding sodium.
3. Bring a family member to the store to help you shop for whole grains. It will take the entire family working together to switch from refined to whole grains. Everyone, though, will benefit and improve their nutrition – deliciously!
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 12th, 2012%  Fish is a heart-healthy and delicious choice for a special dinner! Learning About Fish
There’s a lot about fish you may not know. Jake learned that tilapia is a vegetarian fish that loves to eat algae. Jackie was interested in how wild salmon is caught in the waters off Alaska, flash frozen and transported to her home town. Their younger brother, Rocco, was most interested in watching the live lobsters in a tank at the other end of the seafood department. Who could blame him?
Fish Can Protect Your Heart
Fish is a powerful protein food that can add quality to everyone’s meals and snacks. Not only that – fish contributes omega-3 fat to your plate and, with it, comes a stronger heart. Certain fish are richer in omega-3 fat and it’s good to learn which these are. A few examples are salmon, mackerel, herring, lake trout, sardines and albacore tuna.
Cooking Fish from Frozen
Repeat after me…fish is not hard to cook. Really, it’s not. To cook fish directly from frozen, tap into a handy online resource at The Alaska Seafood Marketing Association. You can learn quickly from these cook fish from frozen videos and begin enjoying more fish right away. Whatever your choice — grilling, sautéing, baking, broiling, roasting or steaming, fish is something for those who are smart about nutrition and appreciate delicious flavors!
More Homemade Ideas for a Healthy Kitchen
Join me for tiny tips and simple recipes that will help you turn your kitchen around with healthier, homemade flavors. Please LIKE me on facebook and join the conversation.
on January 22nd, 2012%  A traditional breakfast meal can also be lunch or dinner - in a hurry! Step 1: Meal Planning
There’s no way around it – planning is the first step to a quick, balanced and nutritious meal, or an entire week of meals, that are easy on the wallet. So, take about 20 minutes to plan and jot down notes, if it helps you remember. Draw pictures of meals with the kids, if that helps.
Step 2: Grocery Store Planning
Once your meal planning is clear, turn your attention to a grocery shopping plan. For example, turn your meal ideas into a detailed list, and pull out coupons that will save you cash on healthy purchases.
Step 3: Sticking With Your Plan
Succeeding in your kitchen and at the meal table is doable for everyone. Think simple foods. Think colorful plate. Think I will stick to my plan. If you make planning time and stick with your plan, then you’ll be amazed how much smoother the week will go.
Trusted Resources for Success!
If you are looking for an easy-to-understand way to move toward nutritional success in your own kitchen, consider my 3 e-books, Tasty Menus, Tasty Recipes for Breakfast Lunch Dinner Snacks, and Tasty Recipes for Sides Dishes. There is a nice price discount when you buy all 3 at once!
on January 8th, 2012%  Tomatoes, tomato puree or tomato paste add flavor and color to homemade soup! Warming Up with Soup!
When I want to warm up, my ‘go to’ is soup. What about you? There are childhood favorites like chicken-noodle or beef and barley. There are more adult flavors like lentil soup or mushroom soup. But, no matter what meal or snack, soup can be your healthy and delicious solution!
January is Soup Month!
January is Soup Month and that means it’s time to get out your pot and ladle. Soup can come in a can, but it can also be made easily with a few basic staple foods on hand. It’s a great time to step out, armed with your soup staples and reap the tasty, warm benefits.
A Soup Shopping List!
Fresh veg: garlic, celery, carrots, parsley, potatoes (potato soup), mushrooms (mushroom soup)
Fresh meat/poultry: lean beef steak, skinless turkey or chicken
Dry: vegetable oil, brown rice, orzo, dry beans or lentils or green split peas, chicken or beef broth, tomatoes – crushed or cut pieces, dried herbs and spices
Frozen: mixed vegetables, corn kernels, soybeans
Everyday Simple Meals and Kitchen Solutions for You!
For a great starter set of resources, look at my e-book of menu plans, breakfast-lunch-dinner recipes and side items. You can buy all 3 books for only $20 and begin experiencing a more organized and healthful kitchen and meal table right away.
on November 13th, 2011%  Kitchen ‘plant’ scraps are good for the garden! A Food Plan Comes First!
1. Set aside 20 minutes to plan meals for the week ahead.
2. Use your free resources, like the grocery store ad and a trusted cookbook or website.
3. Firm up your plan on a day-by-day wipe board, simple notebook or smart phone list.
Sticking with Your Plan Comes Next!
1. Write a detailed shopping list and arrange it to match the layout of your grocery store to save time.
2. Store food carefully when you get home, labeling and dating perishable items like dairy foods, fresh deli meat/cheese, and freshly-cut fruits/veggies.
3. Ask all members of the family >4 years old to pitch in and help with meal plans throughout the week.
Saving Money is Your Reward!
1. Get familiar with your grocery store receipt and your food budget.
2. Look in your kitchen trash can and see what you are throwing away, day-by-day.
3. Add up the cost of food in your trash. Then, think about a smarter grocery list next week to reduce wasted food and money.
For more everyday tips about saving money as you feed yourself and your family well, please LIKE me on Facebook and join the discussion!
on October 23rd, 2011%  Green is everyone's favorite color! Green Foods are Great Choices!
How many green foods do you eat? How many are in your grocery bag? Do you include a green veggie every night for dinner? Can your kids name 5 green fruits and veggies? Look around for fresh, green foods in your kitchen and then get ready to add some more.
But, Why?
Green foods are nutrient-rich choices with wonderful flavors. This is a good thing when you consider the hundreds of foods with little nutrition pay-off.
How to Add Green to Your Meals & Snacks
My photo shows 4 green choices that can spice up your meals and snacks, all with a bonus of good nutrition. Here are some tips about how to use them in a quick meal or snack (photo, top to bottom):
1. Basil, washed and chopped up, adds spectacular flavor to your red pasta sauce. Just throw in a handful.
2. Romaine lettuce, washed and torn into pieces, adds delightful crunch to your tossed salad or any sandwich.
3. Cucumbers, washed, peeled and sliced, are an ideal dipper for chickpea hummus.
4. Arugula, washed, adds a mildly spicy flavor to your green salad or homemade pizza. Just pile it on top.
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 July 17th, 2011%  Many healthy meals and snacks start here! Summer Fruits & Veggies are Here!
It is an awesome time of year to go shopping for local, seasonal fruits and veggies. You can find them at your local farm market, roadside stand or supermarket. Stock up now while the summer harvest is ‘rolling in’ and you’ll be glad you did.
What to Do with Summer’s Bounty!
Shopping for healthy summer produce is one thing and figuring out what to do with it once you get home is another. Buy too much? Lacking inspiration to get into the kitchen and cook? Confused how to use it all up? Here’s some help.
Summer Ideas for Your Healthy Kitchen!
Corn on the cob – Rip off the husk and silk first. Option 1: Wrap in aluminum foil and roast on the grill for 7-10 min. turning twice. Option 2: Wrap in waxed paper and cook in microwave. Option 3: Carefully cut raw kernels off the cob using a sharp knife and cutting board. Cook in microwave with 1/2 inch water, a pinch of sugar and ground cumin.
Eggplant, zucchini, yellow summer squash – Wash and remove ends. Slice lengthwise into 1/4 inch thickness. Sprinkle with about 2 tablespoons olive oil and Italian herbs of choice. Grill about 6-8 min, turning twice.
Tomatoes – Wash, remove core and discard it. Option 1: Slice into 1/4 inch thickness. Layer with chickpea hummus and top with chopped fresh parsley. Option 2: Chop into bite-size pieces. Drizzle the top with a little olive oil and fresh lemon juice, and a pinch of salt and pepper. Option 3: Chop and add lots of them to your favorite pasta salad.
Fresh peaches – Wash, remove seed and discard it. Option 1: Slice into small wedges, sprinkle with ground cinnamon and a pinch of sugar. Option 2: Chop and mix into your chicken or turkey salad. Option 3: Chop and mix with vanilla yogurt.
Ongoing Ideas for Your Healthy Kitchen!
Looking for more help? LIKE me on Facebook for everyday meal and snack solutions for a healthier kitchen!
on May 8th, 2011% Why choose hydrating drinks?
Get this — Our bodies are about 75% water. Our brains are about 75% water. And, we lose a significant amount of water every day under normal circumstances and good health. How can we replace these liquids? – by choosing hydrating drinks. How can we maintain our well-being? — by choosing hydrating drinks.
What drinks are hydrating?
Water is a top choice as a hydrating drink. Beyond the water faucet or fountain, consider these from the grocery store: 1% or fat free milk, decaffeinated tea or coffee, 100% fruit juice and water – bottled with or without bubbles of carbonation.
What drinks are not hydrating?
Typically, drinks with caffeine or alcohol are considered dehydrating, rather than hydrating. These include regular coffee and tea, hot chocolate, chocolate milk, beer, wine and hard liquor.
How many hydrating drinks are needed?
Most of us think it’s a good idea to drink 8 cups, 64 fluid ounces, of liquids every day. To benefit your body’s hydration, this amount is a good start. If you are very physically active or live in a warm climate, though, you need even more. Try this hydration calculator to figure out your personal needs.
Here’s a hydrating drink recipe!
Cindy’s Healthy Softdrink is made by mixing together 1/2 cup of 100% purple grape juice + 1/2 cup plain seltzer water or club soda + a twist of lemon or lime. Refreshing, tasty and hydrating!
on May 1st, 2011%  Fruit is sweeter than candy! Why Fruit?
Good nutrition is all about enjoyment and variety. Fruit is a crowd pleaser as it offers variety, healthy carbs, fiber, vitamins, minerals and water. A big bonus in fruit is the natural sweetness as well as an abundance of antioxidants. These natural plant elements can strengthen all your health and help guard against heart disease, high blood pressure, cancer and inflammation– a sweet deal!
Grocery Store Tips
1. Enter the store with a list of at least 3-5 fruits for your shopping cart. Choose 2 fruits that are in-season and then add 1-3 more colors to the mix. Remember, fresh, canned and frozen fruits all count so store them properly at home.
2. Try a new fruit often. Perhaps you will explore tropical mangoes or papaya, or an appealing apple variety like Cameo or Honeycrisp. Being adventurous means enjoying fruit every day.
3. Learn what’s local and ask for a taste at the store. Flavors are superior when fruits are in season. Check with your local agricultural experts, too.
on April 10th, 2011%  Eat 'em every day! Why Vegetables?
Good nutrition is all about variety. Vegetables are a ‘must-have’ for variety, providing carbs, fiber, vitamins, minerals and water. The bonus in vegetables is an assortment of health-enhancing phytochemicals. These natural plant elements can strengthen your immune system or help prevent chronic diseases — very important!
Grocery Store Tips
1. At the very least, fill the top-front section of your shopping cart with vegetables. Include several colors, and mix-n-match the fresh, canned and frozen. They all count.
2. Try a new vegetable every shopping trip. Perhaps it will be fennel, beets, an artichoke or frozen edamame – soybeans. The more adventurous you are, the better the nutrition.
3. Learn what’s in season for your local area. Flavors and nutrition are best when vegetables are in season. Check with your local agricultural experts to learn more.
on March 13th, 2011%  Every healthy choice counts! A Challenge…
It is a challenge for most of us to choose nutritious foods day-after-day. Time gets in the way ~ planning, or lack of it, gets in the way ~ life gets in the way.
A Goal…
There are excellent reasons to make nutrition a top priority for you and your busy family. Good health depends on it ~ feeling great depends on it ~ enjoying life depends on it.
A Call to Action…
It’s Nutrition Month and everyone can benefit from making healthy choices in the grocery store and on their meal plate. Make it a family project to write a menu plan, organize that shopping list, create a tasty recipe and put a colorful meal on the family table. You’ll be so glad you did!
on February 27th, 2011%  Grocery Shopping Know-How
Do you ever look in other people’s grocery baskets? Do you ever really look at what’s in yours? Here are a few pointers for a flavorful & healthful basket every trip:
Produce tip: ‘Flavor boosters’ include fresh garlic, garlic, lemons, limes, green onions, sweet peppers, fennel. Use these to add a ton of flavor and nutrients galore.
Bakery tip: Pick up whole wheat pita because it’s affordable and versatile for breakfast, lunch, dinner and snack attacks.
Deli tip: Make a simple meal from the deli with this menu: sliced lean roast beef or turkey breast + crispy cabbage slaw + macaroni salad + chunky fruit salad.
Seafood tip: Buy frozen fish and grill it from frozen. It’s loaded with protein and low in saturated fat.
Dairy tip: Go for nonfat (skim) choices such as cottage cheese, yogurt and milk. They are full of protein, calcium and vitamin D, but not saturated fat.
Frozen foods tip: Choose simple choices such as veggies without a salt ingredient and fruits without a sugar ingredient. Read your nutrition labels!
Feel free to leave a comment with one of your best grocery shopping tips. We can all use more of these.
on February 6th, 2011%  Two green veggies for dinner is a great idea! New 2010 US Dietary Guidelines Challenge Us All
Last Monday, the USDA revealed new advice for all healthy Americans over the age of 2 ~ the 2010 US Dietary Guidelines. This sort of advice comes to us every 5 years after a large investment in human and financial resources by the government. In the most positive sense, it serves as a challenge for us to make healthier choices at the supermarket and on our meal plates, all with the aim of better health and quality of life. This time, there is a slew of advice directed at reducing obesity since it underlies so many chronic and serious health conditions. Also, there is a strong message about up-ing the fruits and veggies on your plate since this leads to healthier habits and health-enhancing nutrition every day.
Easy Ways to ‘Up’ Your Green Veggies
If you’re like me, there is always one green veggie on your meal plate. It may be steamed broccoli or zucchini, or a crisp salad made from Romaine lettuce or spinach. While this is a great start, the new US Dietary Guidelines nudge us to add one more green veggie. So, make that extra effort to eat 2 green veggies, cooked or raw, with every lunch and dinner. Consider my affordable ebook of family recipes that will move you, along with the green veggies, toward a healthier life.
Supermarket shopping list for green veggies: spinach, broccoli, kale, green beans, bok choy, Brussels sprouts, Bell peppers, broccoflower, cabbage, Romaine lettuce, parsley, green leaf lettuce, cucumber, fennel, collard greens
What are your favorite green veggies? Please leave a comment.
on January 23rd, 2011%  Raisins & craisins are an easy fruit. Late January Resolutions
On January 1, New Year’s Resolutions are easy to make and easy to keep. As the month moves on, it’s not always the case. If you’re looking for a way to keep the momentum going for a healthier lifestyle, then get to know dried fruit. Not only is it highly nutritious, but it tastes great and is affordable.
Dried Fruit is Versatile and Flavorful
How do you enjoy dried fruit? What are your favorites? I like raisins and dried cranberries (aka craisins) on cooked oatmeal for breakfast, mixed up with walnuts as a munching snack and added to muffin batter before baking. My favorite dried fruits are raisins, craisins and apricots. One great thing about them is their intense, natural sweetness. They actually make a satisfying dessert!
Shopping List for Dried Fruit – Look in the canned fruit aisle of your grocery store
Dried apples, apricots, cherries, cranberries, figs, mango, papaya, peaches, pineapple, plums (also called prunes), raisins.
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