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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

Lentils are a Tasty Plant Protein

January 14, 2025 By Cindy Silver

Lentils and pulses

Do you cook and eat plant proteins? Lentils are a great choice, and versatile, too. . Lentils are new to some people so it’s time to take away the mystery of this delicious food. Lentils are a meatless alternative to meat, poultry, egg, or dairy protein. They are in the category of pulses which are plant foods that include dry beans, dry peas, and chickpeas. Pulses are grown and harvested for their edible, dry seeds and each 1/2 cup of cooked pulse gives us 8-9 grams protein and 8-9 grams fiber. They truly fit a modern lifestyle because they are inexpensive, quick and easy to prepare, and … [Read more...] about Lentils are a Tasty Plant Protein

Filed Under: All About Lentils and Quick Recipes, Healthy Recipes, Plant Based Nutrition, Protein, Quick & Easy Dinner Tips, Simple, Healthy, Tasty

The Gathering Season with Easy, Healthier, Homemade Recipes – Greek Potato Salad and Fresh Pear with Broccoli Slaw

December 10, 2024 By Cindy Silver

Cookie with heart

If you need some new creative sides for the gathering season and the New Year, try these!   Fall gathering season is a chance to create tasty and healthy meals for your favorite people - at home. It's not about cooking for days and days and then feeling exhausted. It's about cooking for fun and keeping it simple with delicious flavors. Getting friends and family to help out is always a good idea. And, don't overlook the younger generation because they are full of energy and desire to pitch in, too. Coming up with easy and healthy recipes is a joy of life for a nutrition … [Read more...] about The Gathering Season with Easy, Healthier, Homemade Recipes – Greek Potato Salad and Fresh Pear with Broccoli Slaw

Filed Under: Healthier Comfort Food, Healthy Recipes, Holiday Nutrition, Homemade Recipes, Mediterranean Nutrition, Simple, Healthy, Tasty

6 Ways to Enjoy Eating Cranberries

October 8, 2024 By Cindy Silver

Corn Cranberry Orange Muffin

Cranberries have that unforgettable tart flavor that can wake up the sleepiest taste buds. They are a beautiful color and packed with great nutrition, too. With holidays on the horizon, here are 6 new ideas for adding cranberries to your mix of healthy and totally-enjoyable foods: In Muffins: Add 1 cup of chopped up, raw cranberries to a recipe for 12 standard-sized muffins. Or, add 1/2 cup of chopped up, raw cranberries along with 1/2 cup of blueberries for 12 standard-sized muffins. In Whole Grain Pilaf: Add 1/2 cup of dried cranberries to a brown rice pilaf just before adding … [Read more...] about 6 Ways to Enjoy Eating Cranberries

Filed Under: Healthy Eating Tips, Healthy Recipes, Holiday Nutrition, Simple, Healthy, Tasty Tagged With: Antioxidants, cranberries, Fruit, good nutrition, healthy cooking, vitamin C

Back-To-School with a Healthier Macaroni & Cheese Recipe

September 17, 2024 By Cindy Silver

Mac & Cheese recipe

A Home Recipe to Love I cannot imagine feeding a busy family without macaroni and cheese. It's just one of those comfort foods that everyone seems to love and it goes with everything. With the kids going back-to-school, wouldn't it be nice to find a less-processed solution than boxed mac and cheese? I hope you'll try my recipe and then teach your kids to make it, too! For other tips on making recipes healthier, click here. Super Duper Easy Mac & Cheese - Makes 8 servings Ingredients: 2 Tbsp            Extra Virgin Olive Oil 2-1/2 Cups    Macaroni or Spiral Pasta, … [Read more...] about Back-To-School with a Healthier Macaroni & Cheese Recipe

Filed Under: Back-To-School Nutrition, Healthy Recipes, Simple, Healthy, Tasty Tagged With: good nutrition, Healthier home recipes, macaroni and cheese, Meal plan

Back-to-School with a Healthier and Cheaper Sandwich!

September 17, 2024 By Cindy Silver

Pinwheel sandwiches

Are you tired of sandwiches? After the first week of kindergarten, my son came home and said to me, "Mom, I'm tired of sandwiches." Oh boy, I thought, what else can I use as the anchor to his healthy bag lunch? I pulled out all my most creative thoughts and came up with things like whole grain crackers with cheese, bread sticks with peanut butter and honey to dip, and a rolled sandwich on a tortilla. Are you tired of the same old sandwich? Unlike my son, I have always been more-or-less a sandwich lover. But I get tired of the same old sandwich. I vary it between tuna salad, hummus and … [Read more...] about Back-to-School with a Healthier and Cheaper Sandwich!

Filed Under: Back-To-School Nutrition, Healthy Recipes, Healthy Snacks, Nutritious Meal Planning Tips, Quick & Easy Dinner Tips, Simple, Healthy, Tasty Tagged With: easy recipe, good nutrition, healthy sandwich, kids favorite sandwiches, sandwich, save money

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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!
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Registered Dietitian Nutritionist

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

Phone: 336.712.5239

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