Tag Archives: Healthy

Oatmeal, Anyone?


Did you know that heart disease is the number cause of death for both men and women in the United States?

One ways to combat the disease is choosing to eat a heart healthy diet that significantly reduces your risk of heart disease while at the same time maintaining a healthy heart.

Increasing key nutrients such as Omega-3 fatty acids, soluble fiber and potassium, key nutritional elements that are know to control elevated cholesterol levels and high blood pressure is the first thing you can do, because they can do the body good.

Try incorporating them into your daily diets by trying one of these sweet or savory oatmeal stir-in combinations below. Combine cooked old fashioned oats or overnight oats that have been prepared using a one to one ration of raw oats and your choice of milk or any other dairy substitute like almond milk or coconut milk. And let us know which one is your favorite. We would love to hear from you!

Combine cooked old-fashioned oats or overnight oats that have been prepared using a one-to-one ratio of raw oats and your choice of milk or any other dairy substitute like almond or coconut milk.

apple slices
Apple Slices




Mozzarella Cheese

Basil Pesto

Roasted Cherry Tomatoes


avocado slices2

fried egg
Fried Egg

hot sauce
Hot Sauce

banana slices
Banana Slices

peanut butter
Peanut Butter

Hemp Seeds


greek you
Greek Yogurt



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Thank you so much!


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New Year, New Food Trends

With the New Year settling in,  we are still mindful in 2018 of eating healthy and exploring global foods. As consumers, we are  constantly selecting better ingredients to improve our health and wellness and to make positive changes, as a lifestyle and not a resolution.

So, we have highlighted some of the top trending foods and spices for 2018 that you can find in your local grocery stores and supermarkets that you can incorporate into your daily diet for the coming year.




Matcha :

If you never heard of matcha, the know that it is a finely ground, velvety powder made from nutrient rich green tea leaves. It has a variety of antioxidants and may increase metabolism and physical endurance.
How to use it: Add it to baked goods, like cupcakes or cookies or just stir a teaspoonful into a fruit smoothie or a stir into a glass of water. You can also combine with a good quality sea salt and sprinkle over popcorn.


Domesticated from the continent of Africa over 8,000 years ago, sorghum is ancient whole grain that resembles Israeli couscous. Sorghum has a nutty flavor and can supply  fiber, potassium, iron and protein to your diet. And another bonus is that sorghum is gluten free.
How to use it: Sorghum grains can be prepared like brown rice, quinoa or other whole grains as a side dish. You can also use it as the base for sweet or savory grain bowls or you can try popping it just like whole kernel corn to make popcorn.

Hemp Seeds:

Hemp seeds can supply a high quality plant-based protein to you diet,with a healthy dose of fiber, iron, magnesium and omega 3 fatty acids. For some people they have a taste that is similar to a cross between a sunflower seed and a pine nut.

How to use it: Sprinkle hemp seeds on salads or avocado toast for that extra crunch. You can also add them to smoothies, homemade granola bars, or even to veggie burgers. Hemp seeds is also an excellent substitute for pine nuts used in making a vegan pesto.


Beef Bone Broth:

For the record, bone broth is nothing new, but being rediscovered by chefs serving it in trendy restaurants. In Chinese medicine, whose origins date back over 2,500 years, bone broth is used to support digestive health, as a blood builder, and to strengthen the kidneys.  Cultures far and wide have nourished their families with bone broths and handmade stocks throughout history .Broth made from beef bones is rich in minerals that support the immune system and contains healing compounds like collagen, glutamine, glycine and proline. The collagen in bone broth heals your gut lining and reduces intestinal inflammation.
How to use it: When herbs, spices and vegetables are added, a rich flavor develops and it can be simply warmed and sipped or used in other recipes as a base for soups or gravy and sauces.


An extremely versatile vegetable that has found it’s way in various healthy dishes, rather than being relegated to a boring accompaniment to the family meal. Like it’s relative, green broccoli, it supplies an impressive amounts of vitamins and minerals such as B6, C, K, folate and potassium as well as fiber and powerful antioxidants and phytochemicals as it comes in a variety of colors such are purple and yellow gold.
How to use it: Like magic, you can transform cauliflower into rice with a box grater or a food processor. You can even make cauliflower pizza crust or use it in a fried rice recipe. Cauliflower can also be used a substitute for potatoes, where the cauliflower is cooked and mashed. If you have large heads of cauliflower, always think about slicing them 3/4 inch thick and grill them like beef steaks for a meatless Monday meal.


Turmeric is a plant that is native to Southeast Asia and in powdered form, it  has been used for 4,000 years to treat a variety of conditions. Studies show that turmeric may help fight infections and some cancers, reduce inflammation, and treat digestive problems. As a spice, it adds an earthy flavor and brightness to almost any dish.
How to use it: Tumeric is best pared with spices and herbs that have complementary flavor profiles, such as cinnamon, ground black pepper and ginger. You can also use it as a natural coloring agent to enhance orange vegetables like pumpkin, squash,  sweet potatoes and carrots, just to  name a few.

Avocado Oil:

 Avocado oil is popping up as an ingredient in many healthy foods. Given it’s versatility, most people love it for its mild flavor in cooking and lack of scent in organic beauty products.

Because it is light and rich in flavor, low in saturated fat and high in monounsaturated fat, it has become a healthy alternative . Avocado oil is nutrient dense and is rich in vitamins A, K and D as well as potassium and antioxidants which are crucial in maintaining a healthy heart.

How to use it: In baking, you can substitute the butter for the avocado oil. You can also drizzle it over popcorn. Because it is so closely resembling olive oil, as a cooking oil, you can  use it to saute or fry vegetables.

Hello Friends!

All photographs and content, excepted where noted, are copyright protected. Please do not use these photos without prior written permission. If you wish to republish this photograph and all other contents, then we kindly ask that you link back to this site. We are eternally grateful and we appreciate your support of this blog.

Thank you so much!



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Eating Light: General Tso’s Chicken

Photo Credit: Kate Mathias, 2011

This sweet and spicy dish is absolutely one of my favorite things to eat and it is  Chinese-American restaurant staple. The version featured here, is lighter than your normal take-out or restaurant style recipe, mainly because the chicken is only lightly coated in cornstarch and is pan-fried rather than deep-fried.

Serves 4

1 1/2 teaspoons toasted sesame oil
1 large egg white
1/4 cup plus 1 tablespoon soy sauce
1/4 cup plus 3 tablespoons cornstarch
1 pound skinless boneless chicken thighs, trimmed and cut into 1 1/2-inch pieces
1 cup low-sodium chicken broth
1 teaspoon Chinese chile-garlic sauce
3 tablespoons sugar
1 tablespoon vegetable oil, plus more for frying
2 tablespoons very finely chopped fresh ginger
2 large garlic cloves, minced
4 scallions, thinly sliced
Steamed broccoli and white rice, for serving

In a medium bowl, combine the toasted sesame oil with the egg white, 1 tablespoon of the soy sauce and 1/4 cup plus 2 tablespoons of the cornstarch. Add the chicken, stirring to coat. Let stand at room temperature for 20 minutes.

Meanwhile, in a small bowl, whisk the chicken broth with the chile-garlic sauce, sugar and the remaining 1/4 cup of soy sauce and 1 tablespoon of cornstarch.

In a large saucepan, heat the 1 tablespoon of oil. Add the ginger and garlic and cook over high heat until fragrant, about 1 minute. Stir the broth mixture, add it to the pan and cook until thickened and glossy, about 3 minutes. Keep the sauce warm over low heat.

In a large, deep skillet, heat 1/2 inch of oil until shimmering. Carefully add the chicken, one piece at a time, and fry over high heat, turning once or twice, until very browned and crisp, about 4 minutes. Drain the chicken on paper towels and immediately add to the sauce along with the scallions. Cook just until coated, about 30 seconds.

Serve right away, with steamed broccoli and rice.


TODAY.com Parenting Team FC Contributor


Chocolate Beet Cake



This cake is chocolate heaven, even  for those who are  self-proclaimed beet-haters! A marvelous cake that is so  moist and delicious, who would have ever known that the secret ingredient just happened to be red beets! It’s a great recipe to sneak in a few veggies for children who will ask for a second piece, because it’s just that good.


Serves 16 to 20, depending on how thick the slice

3 or 4 medium  red beets
4 ounces unsweetened chocolate
1 cup vegetable oil
3 eggs
1 ¾ cups packed brown sugar
1 Tablespoon vanilla extract
2 cups all-purpose flour
½ cup unsweetened cocoa
2 teaspoons baking soda
¼ teaspoon salt

For the icing:
1/2 cup confectioners’ sugar
4  1/2 ounces Neufchâtel cheese, softemed
3 Tablespoons milk
1/2 teaspoon vanilla extract
beet juice (left over from above)
4 ounces dark chocolate – melted


Cook the beets: in a saucepan, cover beets with water and boil 30 to 45 minutes. Remove the skin, quarter the beets and puree them in food processor with a little bit of the water they cooked in. You should end up with 2 cups of pureed cooked beets. Reserve  the beet juice of for the icing.

Preheat the oven to 375°F. Lightly coat a 10-cup Bundt pan or tube pan with oil and dust with flour.

Combine the chocolate and oil in a Pyrex liquid measuring cup. Microwave on the defrost setting just until the chocolate melts. Note: Using a double boiler is the traditional way to melt chocolate is a microwave is not handy.

Combine the eggs and sugar in a large bowl and beat with an electric mixer until fluffy. Slowly beat in the oil and chocolate mixture, beets, and vanilla.

Whisk the flours and stir in the baking soda and salt. Gently stir the flour mixture into the egg and chocolate mixture just until the flour is mixed in. Pour batter into the prepared pan.

Bake until a toothpick inserted near the center comes out clean, about 40-45 minutes. Remove the pan from the oven and set it on a wire rack to cool for 30 minutes.

Carefully remove the cake from the pan and let cool on the rack.

While the cake is cooling, make the icing. In a medium bowl, add the Neufchâtel cheese and sugar and stir in the milk and the vanilla.Divide the icing in half and place the reserved icing in a second bowl. With the other half of the icing, add 1 to 2 tablespoons a beet juice to the icing. Note: the icing may be thickened with confectioners’ sugar or thinned with milk or the beet juice. Drizzle the white icing onto the cake and allow it to set, followed by the beet icing. Drizzle with the melted dark chocolate. Slice and serve individually on dessert plates.


Cook’s Notes:
If you want to forego without the dramatic icing and chocolate drizzles, just simply dust the cake with confectioners’  sugar.

beet cake


TODAY.com Parenting Team FC Contributor


Cardamon Salmon



This amazing entrée comes together quickly and with little effort with just a three ingredient marinade that is highlighted by maple syrup and cardamon.  This recipe is perfect for healthy eating on a budget.


Serves 4

3 Tablespoons olive oil
2 Tablespoons maple syrup
1 teaspoon ground cardamom
1.5 pounds of fresh fillet of salmon
1 bunch of dill, for garnish
Lemon slices, for garnish


Add olive oil, maple syrup  and cardamon to a large bowl. Whisk together to  make a marinade.

Take a large salmon filet. Brush the skin side with the marinade. Flip the salmon over and brush the marinade over the flesh side of the salmon. Place the salmon in a shallow oven proof baking dish. Cover with plastic wrap and place in the refrigerator and allow the salmon to marinate for 30 minutes.

Preheat the oven to 275 °F .

Remove the salmon from the refrigerator and remove and discard the plastic wrap. Bake the salmon uncovered for 30 minutes. Remove from the oven and garnish with sprigs of dill and slices of lemon.

TODAY.com Parenting Team FC Contributor


Salmon Tacos

Photo Credit: Joseph de Leo, 2011

A spin a on a traditional taco made with the flavors of the heart healthy salmon and a fruit salsa made of apples and cucumbers. This dish could be a nice refreshing meal for lunch or dinner.

Serves 4

2 tablespoons mayonnaise
1 teaspoon fresh lime juice
2 teaspoons chipotle chile powder
2 teaspoons finely grated orange zest
2 teaspoons sugar
1 pound skinless wild Alaskan salmon fillet, cut into 4 pieces
1 tablespoon plus 1 teaspoon extra-virgin olive oil
8 corn tortillas
Kosher, salt to taste
1 Hass avocado, mashed

For the Apple-Cucumber Salsa:
1 Granny Smith apple—peeled, cored and cut into 1/4-inch dice
1/2 cucumber—peeled, seeded and cut into 1/4-inch dice
1/2 small red onion, cut into 1/4-inch dice
1/2 small red bell pepper, cut into 1/4-inch dice
1 1/2 tablespoons white wine vinegar
1 1/2 teaspoons sugar
Kosher salt, to taste

1 cup finely shredded cabbage

Preheat the oven to 350°F.

In a small bowl, whisk the mayonnaise with the lime juice. In another small bowl, combine the chipotle powder with the orange zest and sugar. Rub each piece of salmon with 1 teaspoon of the olive oil and then with the chipotle–orange zest mixture. Let stand for 5 minutes.

In a bowl, toss the apple with the cucumber, onion and pepper. Stir in the vinegar and sugar, season with salt and set aside.

Wrap the tortillas in foil and bake for about 8 minutes, until they are softened and heated through.

Meanwhile, heat a grill pan. Season the salmon with salt and grill over high heat until nicely browned and just cooked through, about 3 minutes per side.

Gently break each piece of salmon in half. Spread the mashed avocado on the warm tortillas and top with the salmon, Apple-Cucumber Salsa and the cabbage. Drizzle each taco with the lime mayonnaise and serve right away.


Eating Healthy on a Budget: Picnics

After a long and dreary Winter……
ImageThere is no better way to celebrate Spring, the warmer weather and the great outdoors than with an impromptu picnic. Make alfresco dining effortless with these ideas for your next blanket buffet:

  •  Line the bottom of your cooler with frozen water bottles to keep perishable foods chilled, especially if they contain mayonnaise. The bottles can perform double duty—once they defrost, drink up and quench your thirst!


  • Instead of messy salads that are not so portable, make salad skewers. Thread cherry tomatoes, sliced cucumbers, fresh basil leaves, chunks of fresh mozzarella and any other fresh vegetables you like on bamboo  skewers. Stack in a reusable container and serve with ranch dip or a light vinaigrette.


  Greek Salad Skewers



  • Trade heavy cakes and cookies for a fresh berry salad with mint  or a scoop sorbet.

Image Fresh berry Salad with Peaches and Mint