Category Archives: Healthy Eats

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Cauliflower Pizza

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After nearly a dozen attempts I am finally excited to share my cauliflower crust with you! I originally tried to make a vegan, gluten-free crust, but no matter what I tried, you had to eat it with a fork. Most people I know like to pick up a slice, so...
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Indian-Spiced Cauliflower Steaks

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So this recipe is a little more work than I usually put into cooking, but believe me, it’s well worth the extra effort! I made this for a dinner party and it was demolished in minutes! The Indian spices, caramelized onions and tahini are warm and savory, but the hint...
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Cooked Cabbage Salad

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This is not your average cole slaw/cabbage salad. This cabbage salad is lightly cooked and served warm. The beautiful purple color is very appetizing and the perfect accompaniment to almost any protein you would serve. You can purchase bags of shredded cabbage, but it takes just a minute or two...
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Award-Winning Turkey Chili

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I actually haven’t won an award for this turkey chili, but according to my family, and lots of friends, it is a winner! This is not a spicy chili, but it is so full of flavor and it will heat you up on a cold night! Make a big pot...
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Cheesy Broccoli Bites

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These little broccoli and cheese patties are just more than a mouthful. Eat them hot out of the oven for a scrumptious treat! This is a great way to get your kids to eat veggies! You could even reduce the cheese and add in pureed garbanzo or white beans to...
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Grain-Free Veggie Lasagna

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When I grew up, having lasagna for dinner was a big treat. It was one of my mom’s specialties and a family favorite, yet she knew it was so fattening, so we didn’t have it often. Well, I miss lasagna! So, I’ve concocted this healthy recipe that can fit into...
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Hearty Herb & Vegetable Soup

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The Ash Soup from Kreation Cafe in Santa Monica is fantastic! When I first had their soup I was hooked! I went there 4 times in one week! LOL! This is my version of their soup and I think I did a pretty good job in re-kreating their “Kreation.” ūüôā...
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Energy Bombs

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I created these energy bombs as a result of contributing to an article about superfoods and cycling endurance. What a yummy surprise! First try was a winner! ūüôā I hope you will enjoy them, too! Kids will have a lot of fun helping you in the kitchen and will enjoy...
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Zucchini Boats

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Zucchini boats are colorful, nutrient-dense, vehicles of yumminess. They are also a great dish to bring for a potluck dinner. Especially when you really want to eat healthy, but you know everyone else is bringing unhealthy stuff, like macaroni salad and hot dogs – yikes! – you will be the...
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Sweet Potato and Black Bean Chili

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In honor of Colorectal Cancer Awareness Month, here is a one pot meal that provides half of your daily recommended fiber. This casserole provides an excellent source of vitamins A & C, and a good source of iron, folate, and potassium. It is not only very healthy for you, but...
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Super Snacks for a Healthier Super Bowl Party

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The Super Bowl is coming up and whether you are a Patriots fan, a Seahawks fan or neither, it is the perfect time to get together with family and friends. It is also an easy event to calorie overload, casual munching on unhealthy party foods. Use this event to reinforce...
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Vegetable Minestrone Soup

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As a big fan of comfort-in-a-bowl meals, this soup really hits it out of the ballpark! You could spice it up with fresh or dried herbs and spices, but you really don’t need to. I don’t even add salt or pepper. It’s perfect just as is. This is a fantastic...
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Lentil-Veggie Soup

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I am definitely a soup-lover and this one is at the top of my list right now. It is comfort and love in a bowl! If you chop the veggies very small there are tiny bursts of color in this otherwise brown stew. This is a hearty soup, but tasty...
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Edamame Salad with Lemon, Mint and Burrata

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Bean, beans are good for your heart… If you replace a meat meal with a bean meal, your heart will be smiling! Beans are a great source of fiber and protein and can help with weight loss and regularity, too! This edamame salad is great for any time of the...
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Lemony Zucchini Ribbons

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Zucchini ribbons are the perfect raw, gluten-free, low carb noodle! So easy to make – just use your vegetable peeler and start peeling. Stop when you get to the seeds! The beautiful ribbons are enhanced by the lemon vinaigrette and made savory with the toasted pine nuts and a sprinkle...
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Recipes for a Healthier 4th of July

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This all-American holiday is a wonderful way to spend time with family and friends around a campfire or BBQ.  Serving a healthy 4th of July menu is not only crowd-pleasing, but also a great way to encourage healthier eating. Try these easy and fun recipes this 4th of July! American...
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Cha-Cha Casserole

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It’s like a party in your mouth! Woo-hoo! Serve with a big salad and a cold, light beer! ¬†The myriad of flavors bouncing off your taste buds will make you get up and do the cha-cha!!!! Seriously! This dish may be even better for leftovers the following day…you tell me!...
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Party Time Spring Rolls

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These spring rolls are easy to make, so they are great for dinner on a hot evening, and yet they look impressive enough to serve at a party. Speaking of parties, make a smorgasbord of different veggies, fruits, etc. and let people make their own. Getting your kids involved in...
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Marinated Mushrooms

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After much experimentation, I am delighted to share my marinated mushroom recipe with you!  Mushrooms are plentiful in nutrients that keep us healthy, burn fat, and build up our immune system! They are low in calories, non-fat, a good source of vitamin D and B vitamins, minerals, beta-glucans, conjugated linoleic...
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Tex-Mex Bean and Quinoa Casserole

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Super easy recipe that does most of the work itself – giving you time to make a salad and set the table! You can adjust the seasonings up or down to make it as mild or spicy as you please, but the fire roasted tomatoes give it a good kick....
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Light and Healthy Cucumber Salad

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I don’t know about you, but I just love a lime-cilantro dressing and this one is fantastic over this cucumber salad. It’s a refreshing side salad to just about any meal, but especially when eating Mexican food or a bbq. The picture shows the cucumber spiraled, but I think I...
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The Great Guac-off Winning Guacamole

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Years ago my kids had a cooking contest – a guac-off – to see who made the best guacamole. I won’t name names, but this was my favorite and is my go-to recipe when avocados are ripe. To make this recipe even easier, you can add ~1/2 cup of my...
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Baked Tortilla Chips

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Baked tortilla chips are reduced in fat, but high in flavor! They are easy to make and store easily. They taste great with my fresh pico de gallo and homemade guacamole. Impress your friends and make them from scratch! Serving = 8 chips Ingredients: 1 (12 ounce) package corn tortillas...
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Pico de Gallo (Fresh Salsa)

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Fresh salsa is so much better than anything you will purchase pre-made. It takes just minutes to make and is so worth it! It tastes great with baked tortilla chips, on top of a baked potato or omelet, with cottage cheese, or just on a spoon! YUM! It is high...
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Faux Ceviche

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The pre-cooked fish in this ceviche recipe is a fantastic option for those who are nervous to eat raw fish, such as pregnant women, young children, elderly or any one with a compromised immune system. And for those who love ceviche, you will be hooked on this! Perfect for Cinco...
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Springtime Salad

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A light and fresh salad to help you shed pounds before summer arrives. The pomegranates add a burst of freshness that will make your taste buds smile! A great meatless meal that everyone will enjoy! Serves 2 Ingredients: 2 cups spring mix lettuce or baby arugula 1 medium fresh pear,...
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Chutney Chicken

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This sweet and savory chicken dish is my kids’ absolute favorite meal. To this day, they request it when they come for dinner. Of course, I like to serve it with brown rice, but they prefer steamed white rice and spoon the sauce over it. Lately I have substituted brown...
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Asian Soup

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After a long day at work, who doesn’t love an easy and quick one-pot meal! It will be on the table in moments. Enjoy the Asian flavors of the soup with a side of a tangy, Asian slaw or stir-fried snap peas in sesame oil. YUM! Serves 6 Ingredients: 6...
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Healthy Baked Chicken Strips

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Homemade, healthy chicken strips that are high in protein and fiber will make your children scream for more! Serves: 1 Ingredients: 6 oz. raw skinless boneless chicken breast, cut into 8 strips ¬Ĺ cup Fiber One bran cereal (original) ¬ľ cup fat-free liquid egg substitute ¬ľ tsp. garlic salt Black...
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Quinoa & Kale Pancakes

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Make a batch of these gluten-free pancakes ahead of time and warm up for meals or snacks during the week! ¬†They are so flavorful and even better when topped with a little guacamole. You’re whole family will love them! Ingredients: 2.5 c cooked quinoa, cooled 4 c baby kale, chopped...
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Tuna and Cannellini Bean Pita Pocket

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This sandwich really hits the spot! Loaded with protein and fiber – it will keep you satisfied for hours! Enjoy with a cup of tomato soup! Serves 2 Ingredients: 1 6-oz. can solid tuna, packed in oil, squeezed dry 1/2 cup canned cannellini beans, rinse and drain 1/4 cup celery,...
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Turkish Tomato Salad

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A fresh, crisp, chopped salad that will make your taste buds smile! ¬†This is a great way to enjoy the last of summer’s tomatoes and cucumbers. A great side dish to accompany kabobs, or grilled chicken or seafood. Serves: 6 Ingredients: 2 large tomatoes (or 4 medium), chopped 1/2 large...
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Green Drink

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This tastes like a GARDEN IN A GLASS.  A fantastic way to start the day or a great mid-afternoon drink to boost your energy! Using a Vitamix rather than a juicer creates a fiber-full drink!  Add 1-2 inches of cold water to the blender to start the process Рyou...
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Halibut with Squash, Mint and Peanuts

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The unusual combination of ingredients make this delicate tasting fish tickle your taste buds! This is a definite crowd pleaser! Make extra, because you’ll definitely want leftovers. Serves 4 Ingredients: 1 pound firm white fish fillets, such as halibut or other white fish Olive oil spray 2 pounds butternut squash,...
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Grilled Salmon Over Savory Lentils

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This recipe is a perfect example of a very heart-healthy meal. Enjoy with a side salad or grilled veggies and a glass of wine. Buon Appetito! Ingredients: 16 oz. salmon 1 cup brown lentils 1 carrot 1 celery stalk 1 small onion 2 cups water or chicken broth 1 medium...
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Moroccan Chicken Stew

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What better time of year to enjoy a hot bowl of soup or stew. Broth-based soups and stews are not only a low calorie way to fill up, but when filled with fresh veggies, beans and/or whole grains, the bowl becomes a powerhouse of vitamins, minerals, and fiber. This Moroccan...
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Winter Roasted Veggies

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Roasting veggies in the oven brings out a sweetness that you just don”t get when steaming or sauteeing. They not only taste fantastic, but the recipe could not be easier! Serves 4 Ingredients: 2 pounds assorted root vegetables (carrots, parsnips, turnips, beets, onions, fingerling potatoes and/or sweet potatoes), washed, peeled...
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Scrumptious Blueberry Bran Muffins

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From start to finish, in 30 minutes you will have delicious, nutritious muffins that will disappear as you take them out of the oven. Muffins are great when you are on the run. They can be a satisfying snack or when enjoyed with a glass of low fat milk they...
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Garden Fresh Gazpacho

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This soup tastes like you are sitting in a garden. So fresh and refreshing on a hot summer night!  Grab a piece of crusty bread to make this gazpacho a meal! Serves 8 Ingredients 2 stalks celery 1 large cucumber 1 brown onion 1 red pepper 1 yellow pepper 1...
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Chicken Machaca

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Enjoy my version of a healthy, delicious alternative to the typical fatty, beef machaca found at many Mexican restaurants.  To spice things up, use medium-hot canned chilies and/or fire roasted tomatoes.  Topping a crisp salad is our favorite way of enjoying this low fat, spicy chicken stew.  We hope you...
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Kale Chips

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What a delicious way to get your family to eat more veggies!  Kale chips are crispy and tastier and healthier than potato chips.  Give them a try! Directions: To 1 bunch of fresh kale:  wash and dry very well. Remove stems and discard. Tear or cut into 2-inch pieces. Spread...
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Earth Burgers

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A vegan burger that any carnivore will love! I know it’s hard to find a real tasty veggie burger, but you won’t be disappointed with these. You can even make mini vegan sliders by using cookie cutters to make smaller burgers and buns. ¬†Serve on a whole grain roll, wrap...
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Persimmon-Sweet Potato Soup

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This delicious, savory soup will really warm you up on a cold day!  Turmeric and ginger are potent anti-inflammatories and add a ton of flavor.  Add the almonds to increase the protein content. Serves 6 Ingredients 1 TBS olive oil 2/3 cup diced carrots 2/3 cup diced celery 2/3 cup...
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