Thursday, July 1, 2010

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Tuesday, June 29, 2010

Whole Wheat Blueberry Banana Bread Muffins

I found this incredible recipe here.

2 cups whole wheat flour
1/3 cup sugar
1 egg
1/2 cup unsweetened applesauce
1/2 teaspoon salt
1 teaspoon baking soda
1 teaspoon vanilla extract
4 ripe bananas, mashed
                                                     1/2 cup blueberries
Preheat oven to 350 degrees. Place muffin cups in muffin tins.
Mix sugar, applesauce, and egg until creamy and light yellow. Add bananas and vanilla. Add flour, baking soda, and salt. Stir until completely smooth. Fold in blueberries. Spoon the batter into the muffin tins. Top with course sugar.
Bake for 20-25 minutes, until toothpick poked in center muffin comes out clean.

All I can say is, "WOW!" These muffins are so good. You won't even need butter. You must try them!
Be Well!

Monday, June 21, 2010

Homemade Trail Mix

Home Touch Trail Mix
from Integrative Nutrition

2 cups almonds, raw
1 cup pecans
2 cups walnuts, raw
2 cups pumpkin or squash seed, raw
2 cups dried cranberries (unsweetened)
1 tablespoon olive oil (optional)

1. In a bowl mix together almonds, pecans, walnuts and seeds. Cover with water and soak overnight.
2. Preheat oven to 300 degrees.
3. Rinse and discard soaking water.
4. Add cranberries and add olive oil. Mix until everything is coated well.
5. Spread the mixture out evenly on baking sheet and place in the oven for about 20 minutes or until you can smell the roasting nuts and they start to turn a lot.
6. Cool and store in air-tight glass container.

* Try any nuts and dried fruits you like
* The nuts and seeds can be soaked for a few hours to help their digestibility

This is a great snack to make before a road trip. Enjoy and Be Well!

Monday, June 14, 2010


I've been cooking potatoes today! Did you know that potatoes are full of vitamins and minerals and if eaten in moderation (and I'm not talking about eating McDonald's french fries) they are a great addition to your diet.

One medium potato is loaded with Vitamin C, Thiamin, Niacin, Vitamin B6, Folate, Pantothenic Acid, Iron, Magnesium, Potassium, Copper and Dietary Fiber. 

This morning I peeled a medium potato, grated about 1/2 of it and put the other 1/2 in the refrigerator for later. I put a little EVOO in a pan, dropped in the grated potato with a little salt, pepper and paprika. It was yummy and much healthier than getting hash browns from the diner.

French fries, unfortunately, are a staple in American diets. Most fries are loaded with fat, calories and chemicals...YUCK! If you can't live with out french fries, like most of us, then make them at home. 

This afternoon, I made healthy french fries to go along with my salmon burger. I cut the remaining 1/2 potato into strips and coated with EVOO, salt, pepper and paprika (a lot of paprika; I like the kick!). I baked in a 425 oven for about 25-30 minutes. They came out crispy, spicy and YUM!

There are many more options for potatoes other than hash browns and french fries.  I encourage you to add a little potato to your diet, in moderation of course.

By the way, the blog has a new look. Come on over and check it out!

Be Well!

Sunday, June 6, 2010

Spinach in a smoothie...really?

Every time I mention using spinach in a smoothie I get weird looks. Yes, spinach in a smoothie is not only nutritious but delicious!! I know, it may be hard to imagine and the green color of the smoothie can be a turn off but seriously people, green smoothies are fantastic!

Benefits of spinach: Spinach is loaded with vitamins A, C, K plus fiber, magnesium, calcium, folic acid and iron. Spinach helps protect against osteoporosis, heart disease, several cancers & arthritis just to name a few.

Here's what you do:
Grab a few handfuls of spinach and throw into a blender with rice, soy or cow's milk, a tbsp of chia seeds and a handful of fruits. Just blend and enjoy!! That's it. Super easy and healthy.

Check out green smoothie recipes here and here.

Wheatgrass Recipes

Simply Green Juice
from Wheatgrass for Life

Stalk of celery
4 large spinach leaves
Half cup parsley
2-3 inch round of wheatgrass
1/4 cup water (optional)

Wash greens thoroughly, cut up celery and juice
Dilute with water if desired

Super Chia Detox Green Monster
from Green Monster Movement

1.25 cup PC low-fat soy milk
1/4 cup water (or a bit more to thin out)
2 cubes ice
1 T chia seeds
3 organic kale leaves (or use spinach)
1 squirt Kyolic Liquid Garlic extract
1/3 cup canned pumpkin
1/2 t cinnamon
pinch of nutmeg
1/2 scoop Amazing Grass Wheat Grass

Directions: Add all ingredients into the blender except ice and blend. Add ice last and crush on ice setting. Pour into a glass and enjoy.

Monday, May 17, 2010

Crispy BBQ Chicken Fingers

 All I can say is "Wow." You HAVE to try this recipe. I found this on How Sweet's blog.

Crispy BBQ Chicken Fingers

1-2 lbs boneless, skinless chicken tenders
2 cups lowfat buttermilk
1/4 cup BBQ sauce (I used Dinosaur BBQ delicious and it's sold at Whole Foods)
2 cups panko bread crumbs
1/4 cup whole wheat flour
2 tablespoons McCormick’s BBQ Seasoning
1 teaspoon sea salt
1 teaspoon garlic powder

Combine buttermilk and BBQ sauce in a baking dish. Add chicken to buttermilk. Marinate for 2 hours or overnight.
Preheat oven to 450.
Combine panko, BBQ seasoning, garlic powder, salt, and flour in a large bowl. Coat chicken pieces in panko mix, then lay on a wire rack sitting on a baking sheet. Continue with remaining chicken pieces. Spray each piece with cooking spray or olive oil.
Bake for 10-12 minutes, flip, coat with cooking spray, and bake for another 10-15 minutes.
When finished, brush with BBQ sauce.

 Let me know how you like this!