Latest Posts

Quick Meal Ideas Using Store Bought Tabouli

December 13, 2013

There are  bountiful fresh and healthy food products readily available now in our grocery stores.  It’s easy to put together a healthy lunch in minutes with all of the incredible choices. Tabouli is one of my favorites.  It is a super nutritious salad that is tasty and offers texture and  color as well.  Tabouli is a salad composed mainly of parsley, bulgur, tomato, cucumber, onion, lemon juice and olive oil. It is delicious on its own as a side salad, but it is also a very versatile salad that can be tuned into a meal by adding a few select ingredients. Here are some of they ways I... View Article


Mighty Lentils (recipe included)

December 11, 2013

The mighty lentil has incredible nutritional value. They are high in B vitamins, protein and have virtually no fat.  For those with individuals with low iron stores, they are rich in iron and folic acid.  Lentils have the highest concentration of antioxidants among the legume family.  Because they are a slow burning carb and very high in fibre,  lentils can help lower bad cholesterol and help stabilize blood sugar. Lentils are favorable and useful in cooking.  They are quick and easily prepared.  They are readily available and truly economical. As the weather gets colder, I was in search of a flavorful and satisfying lentil soup. My favorite... View Article


Sweet Potatoes

November 28, 2013

I LOVE sweet potatoes.  We eat them all year round, but as the weather gets colder, they become a regular staple at the dinner table.  I often make extra and eat one after a big workout. They are packed with nutrients including beta carotene, vitamin C, magnesium, potassium and iron.  Sweet potatoes are high in fiber and low on the glycemic index scale.  I encourage you to eat them often as a compliment to any meal.  Try them baked, mashed and roasted.  They are delicious and very satisfying.


Baked Lemon Pepper Tofu

November 25, 2013

If you practice Meatless Mondays,  here is a new recipe  option for your repertoire. For those of you who have never tried tofu, or for those of you who have only tried tofu with soy based marinades, here is a new twist. Serve with vegetables and a side of quinoa or brown rice. Baked Lemon Pepper Tofu 1 block extra firm tofu 1 clove garlic pressed 2 Tbs olive oil 4 Tbs lemon juice zest of 1 lemon 2 Tbs mirin 1/4 tsp crushed red pepper flakes Sea salt and black pepper to taste Preheat oven to 350.  Slice tofu into 1/2 inch... View Article


Why I Love Pistachios

November 11, 2013

  Pistachios are  delicious, crunchy and energy dense.  Not really a nut, but a fruit, pistachios are a powerhouse in nutrition.    They are roughly 90% mono and unsaturated fats.  Therefore, they help support cardiovascular health by raising our good cholesterol and lowering our bad cholesterol.  They are an excellent choice for a midday snack as they are very satisfying and will keep hunger away. Pistachios are high in fiber and rich in antioxidants.  They are also and excellent source of vitamin B6, manganese, potassium and magnesium. Buy roasted, shelled pistachios and add them to salads, yogurt, rice, quinoa and/or  vegetables.  I have... View Article


What’s Your Dietary Lifestyle?

September 17, 2013

There are SO many different ways to nourish yourself these days, it tends to get confusing.  Even vegetarians come in various flavors! Vegetarian someone who lives on a diet of grains, pulses, nuts, seeds, vegetables and fruits with, or without, the use of dairy products and eggs (vegsoc.org) Ovo lacto vegetarian a vegetarian that eats eggs and dairy Lacto vegetarian  a vegetarian that eats dairy but not eggs Vegan the strictest of vegetarians that  do not eat dairy products, eggs, or any other products which are derived from animals If that is not enough, now you can choose to be a Pescatarian and include... View Article


My Favorite Protein Bar

September 9, 2013

 A client asked me what was my favorite protein bar and after little hesitation, I replied ‘the Simply Bar”.  I usually have a few stashed in my car.  Let me explain my personal position on bars/meal replacement bars,  I prefer to snack on fresh and whole foods.  However, there are times when I leave the house in a rush and my supply of nuts in my purse is bare.  I would much rather reach for a nutritious alternative when I am famished.  I don’t like being hungry.  I have a very efficient metabolism, and when my blood sugar falls I get irritable (ask my... View Article


The Gluten Free Craze

September 5, 2013

Why is a gluten free diet the new rage?   Will going gluten free help with weight loss? Hmmm, well that depends!  Going gluten free does not a diet make.  Being gluten free is a necessity for a small percentage of the population:  people  who suffer from Celiac disease and people with serious gluten sensitivity/intolerance.  For these individuals, gluten is an important  health hazard. However, too many of people are  jumping on the gluten free bandwagon. Some for weight loss and others to feel better.  However, many are learning that omitting gluten from their diet is not a magic regime! ... View Article


Tonight We will Eat Fish

September 3, 2013

  This is an easy and versatile recipe I have a adapted from one of Jamie Oliver’s first books, The Naked Chef.  I have been making it for years and it is a huge hit each and every time. Tray Baked Red Snapper filets with Puttanesca Garnish serves 4 For the fish 2 pounds red snapper filets, skin on salt and pepper 1 tbs olive oil Preheat the oven to 400 degrees and line a baking sheet with parchment paper or foil Season filets with salt and pepper and drizzle with olive oil Garnish 1/4 chopped chopped black olives 1-2... View Article


Egg white and Oatmeal Pancake

August 29, 2013

This recipe was inspired by a friend of mine, Connie Ricci.  When she disclosed the basic ingredients, I must admit it didn’t seem very appetising.  I loved it the first time I tried it.  Its clean and super healthy.  I make it several times a month for breakfast and I leaves me  feeling very satisfied. Egg White and Oatmeal Pancake 3/4 cups egg whites 1 pouch Nature’s Path Flax Seed Instant Oatmeal (see note) 1/2 teaspoon coconut oil (or your choice of cooking fat) Heat the coconut oil, add the pouch of oatmeal and spread to cover bottom of small frying pan,... View Article