Monthly Archives: April 2013

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Fiber for good health and may help prevent heart disease

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Soluble fiber, which is found in oats, barley, beans, apples, oranges and other fruits and vegetables, may help prevent heart disease by lowering LDL, or “bad” cholesterol levels. Set a goal to eat 20 to 35 grams of fiber every day (read labels). The best way to do this is...
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National Breast Cancer Awareness Month

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October is National Breast Cancer Awareness Month – dedicated to increasing the awareness of early detection of breast cancer and early treatment to save lives. Approximately 200,000 women are diagnosed with breast cancer every year in the United States alone.  As recently published in the American Journal of Epidemiology, approximately...
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What are Empty Calories?

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Examples of “Empty Calorie” foods: French fries, fried chicken, chips and all other deep-fried foods. A large order of fries from a fast food chain can contain up to 570 calories with a whopping 30 grams of total fat! Candy, soda, and other sweetened packaged foods. A can of soda...
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What Is Inflammatory Breast Cancer?

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Inflammatory breast cancer is a rare, but aggressive type of breast cancer. The breast may appear normal until tumor cells invade and block lymphatic vessels in the overlying skin causing fluid to back up. Rapidly, the breast becomes swollen, red, and tender. Other symptoms include heaviness, burning, aching, a nipple...
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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.  I 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 3-4-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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