healthy eating recipes Oct 08, 2020

Here’s a great way to use up any leftover vegetables sitting in your refrigerator. If you don’t have the vegetables used here, feel free to substitute any sturdy veggie you have on hand, such as carrots, fennel, parsnips, eggplant, and cauliflower.  

Roasting deepens and intensifies the inherent sweetness of vegetables; so don’t be surprised if this becomes a new family favorite!

Mediterranean Roasted Vegetables

Prep time: 15 minutes
Cook time: 40-45 minutes


  • 1 lb. bag mini sweet peppers, seeded and cut in half 

  •  1 lb. Portobello mushroom caps, sliced

  • 1 large red onion, sliced

  • 1 lb. Brussels sprouts, trimmed and cut in half

  • 2 t. garlic powder

  • 2 t. Herbs de Provence (or Italian seasoning)

  • 2 T. extra virgin olive oil

  • 2 T. balsamic vinegar

  • Sea salt and black pepper, to taste 


  1. Preheat oven to 425°F and line a large, rimmed baking sheet with parchment paper. Set aside.
  2. Add peppers,...
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healthy eating Oct 01, 2020

This one beverage is the center of many days.  It's from a bean that grows in nature so it must be good for us right?  Well, that depend what you put in your coffee.  A gingerbread latte is a far cry from a black cup of coffee.    

How do you take your coffee?


There are as many ways to make coffee as there are ways to drink it.  Black, with cream and sugar or a fancier version like the latte or cappuccino.  Espresso machine, french press, pour over, good ole drip coffee, there are many ways to make coffee.  Some swear grinding the beans right before you brew makes all the difference.  However you come by your morning cup let's look at what's hiding in your coffee so you can decide whether a change for better health is in order. 


  • Milk of any percentage will contain sugar and dairy calories of course.  Fat free milk for example has about 3 grams of sugar per 2 ounce and roughly 25 calories. If you're a 16...
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healthy eating Sep 24, 2020

Over 2 billion cups of coffee are consumed each day worldwide according to Wikipedia.  This beloved drink is the beginning of the day for so many people but are there any nutritious benefits in this popular cup of joe?  It depends on what you put in your coffee, how the bean is processed and how much you drink.  In this two part series we will take a look at the health benefits of the coffee bean, caffeine in general (how much is too much), and the healthiest ways to drink your coffee.  With a bonus Starbucks menu deep dive!   

Not all coffee beans are equal


Although there are different ways to process the coffee beans before they are ready to purchase, mold has been reported in some coffee bean production.  The potentially harmful chemicals, called mycotoxins are formed by mold which can be found on improperly stored beans.  Our bodies are regularly exposed to trace amounts of other harmful substances and since mycotoxins are...

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healthy eating Sep 09, 2020

Nutrition comes in many forms and seeds have always been a nutritional powerhouse.  Seeds are known for helping with cholesterol levels and fighting off inflammation while also contributing to steady blood sugar levels. By eating seeds you'll gain healthy fats, dietary fiber, protein and a variety of antioxidants in your diet.

Don't let their small size deter you.  Seeds are packed with nutrients.

Pumpkin seeds

These seeds are a favorite roasted and tossed in salads (instead of croutons), in grain dishes or on their own as a snack. You can find seasoned varieties, sweet or spicy, or try seasoning your own at home. See recipe below.
Nutritionally, it’s hard to beat pumpkin seeds. In 1/4 cup you get 9 grams of protein and roughly 50% of daily magnesium.  Pepitas are shelled pumpkin seeds. 

Flax seed

Grinding flax seed makes them easier to digest and boosts nutrient absorption. Ground flaxseed can sub for breadcrumbs. Try using as a coating on baked chicken or...

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healthy eating recipes Aug 26, 2020

Chia seeds are small white or black seeds which when wet become a sticky, gel-like substance that helps clear out your large intestine as it travels through.  This tiny seed packs a big nutrient punch.  It's rich in healthy fats and satiety-boosting fiber.  Omega-3 and Omega-6 essential fatty acids along with B vitamins, fiber, protein and calcium round out the list of reasons to eat this super-food.  Aside from adding chia seeds to salads or smoothies, you can sprinkle them in yogurt, bake in breads or muffins and make an instant pudding out of them! 

Here is an easy first-timers recipe for Chia pudding.


Chia Seed Pudding

Time to build: 10 minutes      Ready in:  1-2 hours after refrigeration  

Things you need: 

  • Chia seeds (black or white doesn’t matter) - 3-4 Tablespoons
  • Milk (dairy or non-dairy of your choice) - 1 cup
    I like almond milk but cashew or coconut milk are good options too.
  • Spices...
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healthy eating recipes Aug 21, 2020

With a heat wave hitting us this week I broke out an old recipe that sounded good and I know my family loves it.  Frozen bananas!  With dark chocolate of course because chocolate makes everything better.  There is something about a frozen banana that tastes better than a regular banana.  Maybe it's just me but if you haven't eaten one give this super easy recipe a try.  Seriously, two ingredients and you're done. 


Chocolate Covered Frozen Bananas

Ready in 10 minutes

Things you need:

  • 3-4 bananas
  • A bag of chocolate chips (dark chocolate of at least 60% cacao is healthiest)
  • Cookie sheet 
  • Wax paper or parchment paper
  • Popsicle sticks or wooden skewers 

Where to start:

1. Cover cookie sheet with wax paper

2. Peel bananas.  Cut bananas in half and insert stick or slice bananas.  (My family likes the banana bites better than the half banana on a stick.)

3. Melt chocolate in double broiler or microwave in safe dish.  (I...

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healthy eating Aug 19, 2020

Kombucha has that slightly hard to drink taste to it.  It's fermented, a little bubbly and lightly sweetened which makes you hesitate when you first taste it.  Most commercially made Kombucha tastes good in my opinion but I have a way of convincing myself something is worth the taste as long as there are health benefits.  Let's look at what Kombucha is and the supposed health benefits and then you can decide for yourself.  

What is Komucha

Kombucha is made from a green or black tea which sits to ferment.  It grows bacteria and yeast which lead to health benefits.  It can be sweetened by the fruit added or additional sweeteners.


Tea, sugar, bacteria, yeast


Fruit juices or spices can be added

Health Benefits:

Aides Digestive Health

Foods that go through a natural fermentation process gain probiotic properties, and eating or drinking these foods may bring benefits like improved digestion and a more balanced gut microbiome....

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healthy eating Jul 29, 2020

Mindfulness is a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts and bodily sensations.

I like this definition when talking about mindful eating because we can think of all these things while chewing our food.  There are many other things going on while we eat most of the time.  Talking, driving, and watching TV are the top three.  I went to a yoga retreat once where we had to eat all meals in silence.  It was eye opening and so cool!  Many of the things in this article were ah-ha moments from that experience.     

Three aspects of mindfulness.

Intention - 

What do you hope to get from practicing mindful eating?  I hope you will find a new way of putting food in your body.  Basically a slower way.  

Attention - 

to your inner or outer experiences.  This is where the magic happens.  Bringing our...

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healthy eating Jul 22, 2020

Are you going to do any summer travels? With COVID restricting different levels of activities within different areas, some families are going stir crazy and taking to the road or modified vacation plans. My husband and I recently went to the mid-west and road tripped around the wide open country side for a few days. There are some breathtaking views and it’s easy to maintain social distancing when you’re in the middle of nowhere. Traveling reminded me of some of the challenges around maintaining a healthy diet when always on the go.


1. Stay hydrated

It’s hard to drink as much as you should when the next restroom may be an unknown destination.  And who wants to use the restroom on airplanes?  Only if I have to!  So, we tend to drink less for the convenience of not having to stop as much.  Sadly, it doesn’t take much for us to become mildly dehydrated and a few days in a row can take us to dehydrated really easily. ...

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healthy eating recipes Jul 16, 2020

Summer time brings lots of peppers in our garden.  Peppers of all types are a favorite at our house so we tend to plant many and I like to find different ways to eat them.  I pickled some for the first time and brought you the recipe in case you'd like to try.  It's super easy and fits the bill when you need to add something tangy to a meal.  Banana peppers are good on sandwiches, on top of pizza,  or straight out of the jar.  This variety of pepper is also known as the yellow wax pepper or Hungarian pepper.

Pickled Banana Peppers

Ready in 20 minutes


  • Banana peppers (about 10 = 1 pound)
  • Garlic 1-2 cloves
  • Distilled white vinegar 3 cups
  • Water 2 cups
  • Salt 2 tablespoons
  • Sugar 1 tablespoon


  1. Wash and slice 1 pound of banana peppers.  
  2. Peel and smash a clove or two of garlic. Put in a glass mason jar and then add the sliced peppers.  
  3. In a medium pot bring 3 cups vinegar and 2 cups water to...
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