Tag Archives: healthy recipes

The Glories of Garlic!

Garlic is synonymous with certain styles of cooking, but to me, it’s also part of the welcoming of spring.  An Easter Brunch with deviled eggs, roast beef, and garlic asparagus spears are a sign that the flowers will bloom.  I can shed the sweaters and coats and breathe the warm spring air. Continue reading

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Delicious Chicken Marsala

I found this recipe for Chicken Marsala at AllRecipes.com and absolutely love it.  I thought I would share it with you because it’s easy to make. Plus it’s healthy for you (with a few minor adjustments to the original recipe) and you can add your own variations to create a whole new flavor. Enjoy! Continue reading

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Creative, Yummy Dishes Using Original Breadcrumbs

Panko and store bought breadcrumbs are typical for breading proteins and vegetables.  An article in Clean Eating Magazine (March, 2013) challenges us to see outside the box, to ingredients that when blended, make interesting and tasty alternatives. Continue reading

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Pumpkin Seeds Pack a Nutritional Punch

Pumpkin seeds are a versatile source of mineral zinc.  They are a great source of dietary fiber, unsaturated fat and protein. Despite these great nutritional components, pumpkin seeds are relatively high in calories, and should be eaten only in moderation. They have 285 calories in 1 cup (1 cup of sunflower seeds contains 745 calories!). Continue reading

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Lemony Chicken Saltimbocca

(photo: John Autry)

For a special event dinner, or just because it’s Tuesday, try this fabulous, low-calorie entrée

Recipe by Sandy Gluck, Jan/Feb 2011 Cooking Light Continue reading

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Get Ready for Spring with Delicious Grapefruit!

Grapefruit is in season now and except for those who take statin drugs, or some allergy medications, it’s a healthy addition to your diet.

Grapefruit is an excellent source of immunity boosting vitamin C, fiber, lycopene and potassium.  It’s grown in pink and red varieties.  I love the versatile nature to add a light, sweet flavor-profile to snack, lunch or dinner.

Grapefruit has 96 calories for 1 cup.  It fills 120% of daily requirements for vitamin C, 50% of vitamin A, 7% foliate, 50mg of calcium, and 24.5g carbohydrates per serving.

Many people smother grapefruit halves in brown sugar or honey.  Try healthier options for the sunny fruit.  Section the grapefruit; add shrimp and artichoke hearts to romaine with citrus vinaigrette.  Try tossing sections with quinoa, fresh basil, fresh ground Sea Salt, and yellow curry powder for a flavorful side dish.  Broil ½ grapefruit with a mix of cinnamon, ½ tsp. butter and a pinch of ground clove.  Add a dollop off 0% Greek yogurt blended with cinnamon or vanilla for a light, fresh dessert.

Freshening up winter menus while anticipating springs’ arrival is a healthy way to start peeling of the winter’s pounds.  Grapefruit is the perfect venue!

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Carrot-Infused Wheat Berries with Butternut Squash

Have you ever tried Wheat Berries before?  They are packed with nutrients. This is the perfect recipe to try out this delicious whole grain.   Continue reading

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Bulgar with Steak and Chickpeas. Yum!

Adding whole grains to your food plan will help add nutrition and quality. A whole grain includes all three parts of the grain kernel (bran, endosperm, and germ).Whole grains are a great source of fiber but they also contain essential vitamins, minerals and phytochemicals. Research has found that a diet including whole grains reduces the risk for some cancers, especially gastrointestinal cancers.  The antioxidants in whole grains may work with fiber to reduce risk of heart disease. The wheat used to create white flour removes all these healthy components. Continue reading

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Quinoa-Crusted Fish

Try this delicious recipe at your next dinner.  It’s great for a formal dinner party or casual, family meal. Continue reading

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Lemon & Garlic Swiss Chard

Swiss chard is very low in Saturated Fat and Cholesterol. It is also a good source of Thiamin, Foliate, Phosphorus and Zinc, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, E & K, Riboflavin, Vitamin B6, Calcium, Iron, Magnesium, Potassium, Copper and Manganese. Continue reading

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