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Cindy Silver, Registered Dietitian, LLC

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Salad Season is Here!

April 8, 2025 By Cindy Silver

Salad

Salad is delightfully flexible: it can start a meal, it can finish a meal, or it can be the entire meal. It's up to you!   Salad greens are plentiful in spring from the grocery store, the farmer's market, or your backyard veggie garden. Rinse them well in cool tap water, gently shake off the excess water, pat them dry, and then pile them high as a starting point to your homemade salad. Salad in Layers Layer 1: Greens are a great layer to start with when making a salad. There are so many choices such as Romaine, iceberg, kale, arugula, watercress, or spinach. Layer 2: Colorful, … [Read more...] about Salad Season is Here!

Filed Under: Dietary fiber, Extra Virgin Olive Oil, Family nutrition, Fresh Herbs, Fruits and Vegetables, Healthy Recipes, Salad Nutrition, Seasonal Produce, Simple, Healthy, Tasty, Spring Recipes

10 Ways to Season Your Food with Extra Virgin Olive Oil

September 17, 2024 By Cindy Silver

EVOO cruet

I find a bottle of extra virgin olive oil on nearly every cafe and restaurant table I visit in Spain - which is what I expected from the world's largest producer! What I didn't expect was that just about everything I eat these days, except for ice cream, tastes better when I season it with EVOO. It's a perfect time of year to get excited about using more EVOO because the 2019 harvest of olives and production of oil is about to begin in Mediterranean countries like Spain, Portugal, Greece, Italy, Turkey, and others. November, December, and January is the time to shake the olives down from … [Read more...] about 10 Ways to Season Your Food with Extra Virgin Olive Oil

Filed Under: Extra Virgin Olive Oil, Food Fats, Healthy Eating Tips, Mediterranean Nutrition, Simple, Healthy, Tasty Tagged With: Antioxidants, cooking at home, evoo, extra virgin olive oil, good nutrition, how to season food with evoo, how to season food with extra virgin olive oil, how to use evoo, how to use extra virgin olive oil, Mediterranean Diet, olive oil, using evoo

Simple Ingredients Make Great Flavors in Tomato and Basil Soup

September 17, 2024 By Cindy Silver

Tomatoes and basil

If you think seriously about flavor, there are certain food pairs that work together in perfect harmony. For example, tomatoes and basil. There are many Mediterranean recipes that combine tomatoes with basil - and, almost always there's some extra virgin olive oil included, too. Here's an easy-to-make soup that works all year round, hot or cold. Out of fresh tomato season (fall, winter, spring,) use canned tomatoes for the best results and dried basil. In fresh tomato season (summer) get the best flavor by using both canned tomatoes and fresh ones, along with a big handful of fresh basil … [Read more...] about Simple Ingredients Make Great Flavors in Tomato and Basil Soup

Filed Under: Extra Virgin Olive Oil, Fresh Herbs, Healthy Recipes, Homemade Recipes, Mediterranean Nutrition, Simple, Healthy, Tasty Tagged With: cooking at home, easy recipe, good nutrition, Tomato and basil soup recipe, tomatoes

A Tasty Little Marinade for Chicken, Steak, Seafood and Veggies

September 17, 2024 By Cindy Silver

Marinade recipe

Since so many of us enjoy a dinner from the grill, here's an easy and tasty marinade recipe to love.   I see two big advantages to having a go-to marinade recipe. The first is that marinating chicken or steak or fish or shrimp forces us to have a plan for dinner hours ahead of time - when marinating ideally begins. The second is that having a trusted recipe on hand erases the worry of how the final flavor will turn out -- it's always a big success. Here is a marinade that fits just about everything that's a protein food. For veggies, it works as a delicious brush-on-when-grilling … [Read more...] about A Tasty Little Marinade for Chicken, Steak, Seafood and Veggies

Filed Under: Extra Virgin Olive Oil, Grilling Marinades, Grilling Recipes, Grilling Tips, Homemade Recipes, Mediterranean Nutrition, Seasonal eating, Simple, Healthy, Tasty Tagged With: cooking at home, easy recipe, good nutrition, Grilling marinade recipe, healthy cooking

Plant Proteins and 3 Easy Mediterranean Meals

September 17, 2024 By Cindy Silver

different pulses

Plant proteins are all the buzz - and they are a perfect start to designing quick, easy, and affordable Mediterranean meals. As a registered dietitian, my job is to assist, encourage, and teach clients all about food and nutrition in a customized-individualized way. I ask questions to learn about a new client's current nutrition, meals, and snack habits, and I find out about their medical and lifestyle issues that can be impacted by nutrition in a positive way. One of the questions my clients ask most often these days is about plant proteins. When they ask, I explain how handy plant proteins … [Read more...] about Plant Proteins and 3 Easy Mediterranean Meals

Filed Under: Extra Virgin Olive Oil, Mediterranean Nutrition, Plant Based Nutrition, Protein, Simple, Healthy, Tasty

Olive Oil or Butter: Which is Better Nutrition and 7 Ideas for Using It

September 17, 2024 By Cindy Silver

Olive oil with olives

Have you ever wondered if extra virgin olive oil or butter is a better choice nutritionally? If you have, here's the answer!   There is a difference between these two common fats. In fact, you might expect differences because these two fats come from very different sources. Extra virgin olive oil comes from the fruit of a plant, the olive. And, butter comes from cream, a by-product of an animal. So, yes they are different nutritionally. A Comparison of the Saturated Fat in Extra Virgin Olive Oil versus Butter One important difference between plant (olive) and animal (butter) fats is … [Read more...] about Olive Oil or Butter: Which is Better Nutrition and 7 Ideas for Using It

Filed Under: Antioxidants, EVOO vs. Butter, Extra Virgin Olive Oil, Food Fats, Mediterranean Nutrition, Nutritious Meal Planning Tips, Simple, Healthy, Tasty

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Recent Articles and Recipes

  • How to Eat More Beans for Protein and Fiber, and 6 Everyday Meal Ideas
  • Salad Season is Here!
  • A Lunch that Satisfies with 7 Realistic Menus to Try

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Registered Dietitian Nutritionist

Location: 1834 Wake Forest Road
Winston-Salem, NC 27109

Phone: 336.712.5239

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