• 4th of July Strawberry Salsa

    Posted on July 2, 2013 by in Uncategorized

    Strawberries are loaded in antioxidants and phytonutrients including anthocyanins and flavonols. Also to be high in fiber, strwberries have also been linked to better blood sugar control and have an anti- inflammatory response in the body. This is a wonderful, versatile recipe for 4th of July Strawberry Salsa created by my dear cousin Amy. 2 [...]

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    Summer Time Smoothies

    Posted on May 22, 2013 by in Uncategorized

    Summer is finally here and it is a wonderful time to enjoy a fruit smoothie. The twist in these smoothie recipes is that they are made with almond milk. Perfect for those who are lactose intolerant. They can also be made with rice or soy milk as well. Full of protein, fiber and antioxidants, they [...]

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  • sunchokes

    Sunchokes Made Easy !

    Posted on April 10, 2013 by in Uncategorized

       Sunchokes are plentiful this time of year. They look alot like ginger root- you can peel them if you   like, but that is a little difficult to do ! I keep the skin on, which is actually very thin and edible. Sunchokes are a great source of inulin, a polysaccharide that is like a [...]

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  • Spring Time Means Asparagus!

    Posted on April 5, 2013 by in Uncategorized

    Yes, it is finally spring and what better time to enjoy asparagus! Asparagus is one of the most nutrient- rich vegetables on the planet. This low calorie vegetable is loaded with folacin, which is necessary for blood cell formation. It also contains vitamin B6, thiamin, potassium, fiber and rutin, which strengthens capillary walls. Enjoy this [...]

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    March 13, 2013 is National Registered Dietitian Day!

    Posted on March 13, 2013 by in Uncategorized

    Today is National Registered Dietitian Day! And today, the Academy of Nutrition and Dietetics added a new credential to our profession! The new credential is RDN- registered dietitian nutritionist. Why did they do this? Because EVERY dietitian is a nutritionist- but not every nutritionist is a registered dietitian ! When you see the credentials RD [...]

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  • flounder

    The Easiest and Tastiest Fish Filets you will ever make !

    Posted on March 6, 2013 by in Uncategorized

    For a heart healthy diet, it is recommended that 2 servings of fish are consumed weekly. With this easy and tasty recipe, you will want to eat fish all the more ! This recipe not only works well with flounder, but just about any fish you can think of ! ingredients: 4- 6 ounce flounder [...]

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    March is National Nutrition Month!

    Posted on March 4, 2013 by in Uncategorized

    March is National Nutrition Month®, a yearly event which calls attention to the importance of making informed food choices and developing sound eating and physical activity habits. The theme this year is “Eat Right, Your Way, Every Day,” which encourages personalized healthy eating styles and recognizes that food preferences, lifestyle, cultural and ethnic traditions and [...]

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  • Heart-beat

    February is Heart Health Month !

    Posted on February 20, 2013 by in Uncategorized

    February is Heart Health Month and who would think snacking would actually benefit your heart? Planned snacking through out the day is actually a great way to increase your fiber intake which is great for lowering cholesterol levels and managing weight! Snacking is also a great opportunity to increase your calcium and antioxidant intake. Who thought [...]

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  • hot chocolate

    Hot Chocolate

    Posted on January 9, 2013 by in Uncategorized

    2 cups fat free milk. ( I like Skim Plus by Farmland Dairies) 1 tablespoon light brown sugar 5 ounces bittersweet chocolate, chopped 1 teaspoon vanilla extract ½ teaspoon ground cinnamon Long cinnamon sticks to stir (optional)   In a medium saucepan, cook the milk and brown sugar to a simmer. Turn off the heat [...]

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  • sardines

    Liguinine with Sardine Sauce

    Posted on January 9, 2013 by in Uncategorized

    1 box linguine, whole wheat preferred 2 cans sardine in olive oil     2 tablespoons extra virgin olive oil 1 teaspoon chopped garlic ½ cup flat leaf parsley 1 lemon, sliced   Cook pasta according to directions. Prepare al dente to reduce it’s glycemic index, great for blood sugar control! Chop the sardines and [...]

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