Watermelon is the ultimate summer fruit. Not only is it refreshing, watermelon has an abundance of healthy electrolytes to replenish hydration lost in the summer heat. Because watermelon has such a high water content, a serving is considerably low for fruit yet high in nutrients like potassium, lycopene, and citrulline, helping with blood pressure, muscle soreness, and even insulin sensitivity. This inventive take on watermelon will elevate any summer gathering.
Read MoreA "Paleo" diet is supposed to resemble what our human ancestors ate thousands of years ago during the paleolithic period, also known as the Stone Age. There are many versions of the paleo diet. Still, the foods are generally less processed, avoiding sugars, sugary empty calorie drinks, all grains, most dairy cow products, artificial sweeteners and colors, legumes, industrial seed oils including canola, margarine, shortening like Crisco, etc.
Read MoreFor thousands of years, traditional eating patterns in many cultures have featured a plethora of ingredients that give people a variety of colorful food, nutrients, vitamins, minerals, phytochemicals, and antioxidants. The phrase “eat the rainbow” is a statement to encourage people to embrace and diversify their diet. Some vegetables yield the most nutrition when eaten raw; however, some vegetables, like carrots, apples, and cabbage, release nutrients with cooked. Cooked apples are a good source of vitamin C, cooked carrots vitamin A, and cooked red cabbage vitamin K, folate, potassium, and magnesium. Plus, all these plant foods are excellent sources of digestible fiber. With that being said, the “red cabbage” in this dish will give it a beautiful purple color.
Read MoreWith Mardi Gras in full swing in the South, I thought it would be fun to have a New Orleans dinner. We could choose from a classic NOLA cuisine like jambalaya, red beans and rice, fried catfish, shrimp creole, or gumbo. I decided on Crawfish Etouffee!! Now crawfish may be hard to find in your area, so you can always substitute shrimp instead. This recipe is gluten-free and dairy free. I also sautéed the vegetables separately and then added them all together to prevent overcooking the crawfish. Serve this yummy dish with grilled veggies or a fresh garden salad.
Read MoreAlways one to try new foods, a friend suggested Bison last week and it was quickly found in my local supermarket. Bison is lean meat with abundant protein, iron, zinc, selenium, and B vitamins. Pan browning this ground bison in large one-inch cubes made for a hearty, savory dish. Kale is the ultra-green veggie! Full of nutrients, kale is a cruciferous vegetable high in vitamin C, vitamin D, antioxidants, fiber, and some iron! Sautéed kale along with onions and mushrooms was the perfect pairing for this Western-inspired dish! Good and good for you!!
Read MoreIt's October, and it is an all-things-pumpkin kind of month. I hope you enjoy these yummy pumpkin muffins I've been making for eight years since my gluten-free imposed diet. Removing gluten from the diet is a mandatory requirement for those with Celiac. (Well, that is if you want to guard your health and prevent further medical diagnosis.) And many other people would improve their health and benefit from this restriction as well—those with autoimmune disease, PCOS, eczema, IBS, arthritis, and more. Gluten is inflammatory to many people. "The first step to healing is inflammation control." Dr. Kendal Stewart MD. If you have inflammation issues, try a gluten-free diet and see if it corrects your situation. Need more help? Visit my website and set up a complimentary consultation.
Read MoreIf you eat beef, you most likely have only been eating the muscle meat. In the past (50 years ago), our culture was more diverse in the various cuts we consumed. Eating a little of all the parts of the animal (organ meats, tongue, oxtail, knucklebones, etc.) is not only more sustainable and honoring to the beast but provides nutrient-rich sources of protein.
The heart is a very lean, flavorful piece of meat (without a pungent flavor like liver) and is surprisingly inexpensive. I recently picked up some very thinly sliced heart for only $2.50 a pound. I would recommend that organ meats (and other meats) be sourced from a farm that uses organic practices and puts its animals out for pasture.
Read MoreChicken is a great source of a complete protein and is high in the amino acid tryptophan. Our bodies are built from amino acids, the building blocks of protein. Out of the three macronutrients (Protein, Carb and Fat), Protein is the most important to emphasize in the diet for the purposes of lean muscle gain/maintenance and fat loss. Research indicates a good goal is 25% of your calories coming from protein. Protein is needed to maintain good bone mineral and promote healthy bones. Plus chicken provides ample supply of Zinc, Iron, Copper and Choline. Vitamin B12 is also present in chicken. For all these reasons and more, here is a great recipe for a fun summer dinner.
Read MoreSalmon is a cold-water fish, full of healthy, essential, omega-3 fatty acids. The American Heart Association recommends eating fatty fish (salmon, herring, mackerel, sardines, anchovies, halibut, trout, and tuna) a couple of times a week to provide the benefits of healthy fats. This type of fat delivers positive benefits to the brain, heart, lungs, and more.
Read MoreRibs can be a delicious and a nutritious choice of meat. Yes, ribs are higher in fat cut or meat, but this is a desired cut when following a carb cycling program. I have been using several strategies with my clients to help them lose body fat. And though it sounds counterintuitive, eating more fat will help you lose fat.
Read MoreAs we progress into our second year of this pandemic, I have been working extra hard to find the joy in cooking at home. I’ve been tired and tweaking things in my life to feel healthier. Dinners were beginning to taste like they were in black and white. Then my sister slid this little recipe link into a text message!
I had already done a grocery order via Shipt, but I made a list and ventured to the grocery store for anything I lacked to make this recipe.
Just in time for Valentine’s Day, here is a fun and tasty pink dessert, which will be a delight for a special dinner! The crust is made from crushed salty pretzels which are a perfect match for the tart lemonade flavor. Whether you use the tequila version or the non-alcoholic version the Yin/ Yang of this tangy/ sweet dessert will surprise and delight you.
Read MoreTo round out the gifts of 2020, I was advised to stop putting the following allergens into my body: sugar, gluten, and dairy. This is no joke for someone who loves her daily bread. I was also advised to go “plant-based.” I haven’t joyfully embraced this change, yet.
Read MoreThis dish is a variation of our favorite take-out Chinese restaurant dish from Northern Kentucky; Bourbon Chicken.
Read MoreFlank steak on the grill is one of our favorite dinners. When my kids were young, they started calling this entrée “Juicy Steak.” This marinade has a tangy flavor and provides for a melt-in-your-mouth experience!
Read MoreA no-grain diet has helped some people with symptoms of muscle aches, fatigue and even brain fog. Removing grains from your diet can be discouraging if you like hot cereal. Here is a hearty hot cereal “substitute for oatmeal” that is just as satisfying on a cold morning.
Read MoreWe had this soup at a local restaurant, and I loved it so much, I reinvented the recipe with my ingredients. Thai food has a brilliant combination of flavors and smells that stimulate all the senses. Sweetness (with coconut milk), sour (lime juice), salty (chicken or vegetable broth), and hot (garlic/ginger/pepper flakes) to satisfy and delight the tongue.
Read MoreThe people who live in the countries bordering the Mediterranean Sea (Greece, Spain, Italy, etc.) enjoy living longer and with less chronic diseases than Americans. Though there isn’t “a standardized” Mediterranean “diet”, some principles have been discovered and researched extensively as guidelines for healthy living, from observing the Mediterranean populations. It’s not just about diet either!
Read MoreThis crustless quiche makes for a great brunch or even a take-to-work lunch entrée. Leaving off the crust cuts down on extra flour and unnecessary fat and carbs. Add in any additional vegetables, spices, or condiments to suit your fancy. Serve at room temperature for the best flavor enhancement.
Read MoreDo you love that artichoke dip, served at holiday parties? If so, you will love this dish. This recipe can be used as a vegetable side-dish or a dip. It tastes similar, but without all the cream cheese, and much lower in calories. Artichokes are very nutritious, and high in fiber which feeds your microbiome. Cauliflower is a cruciferous vegetable from the brassica family and is high in vitamin K, vitamin C, and folate. Of course the spinach, onion and garlic in this recipe are all full of antioxidants and phytochemical goodness as well. Now you can enjoy the yummy artichoke dip flavor, with a nutritious punch at any meal!
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