RECIPE: Easy Delicious Grains and Greens Salad

Long ago I ordered an entree by this name at Besaws in Portland, I loved the idea, so I hijacked the title from them.  Besaws used chard instead of kale and tahini sauce instead of humus.  I think mine has a little more zip.  Wouldn’t’a eaten this 10 years ago. Now I’m diggin’ it.  Hope you do too. (BTW I got most of these ingredients … Continue reading RECIPE: Easy Delicious Grains and Greens Salad

RECIPE: Dragon Fruit Smoothie

For all you Game of Thrones fanatics or those of you who care what you put in to your body, this is a Dragonfruit smoothie, whose color is more vibrant than Bran Stark’s visions.   Dragon fruit, or Pitaya, is actually the fruit of a cactus,  has a mild flavor like melon or kiwifruit and is rich in antioxidants (hello anti-aging!) If you don’t have any … Continue reading RECIPE: Dragon Fruit Smoothie

RECIPE: Easy Healthy Quick Dinners

If you’re like me, you want a healthy rotation of dinners that don’t get boring, don’t take a fortnight to prepare, are easy on the wallet and tempt the ole’ taste buds. For those of us without a personal chef and lacking culinary genius, the list below will help guide your grocery shopping on Sunday for a healthy weekly rotation.  Select your sauce, your meats/proteins, … Continue reading RECIPE: Easy Healthy Quick Dinners

RULE: Meet other Proteins

I’m not here to take sides. If you love meat, you love meat. I get it. Sometimes the smell of a cheeseburger on a nearby grill, sends me floating cartoon-style on a levitating wave of vapor in the direction of said burger.  But most of the time, I’m looking for other protein options. I used to think Beef, Chicken, and Pork were the only proteins … Continue reading RULE: Meet other Proteins

RECIPE: Easy Healthy Beet Soup

I have this habit of getting stuck on songs.  Not songs that I’ve recently heard or even songs I necessarily like, but songs that are some how pertinent to the situation. For example, if it starts raining, I’ll unknowingly start singing “I’m singing in the the Rain, just singing in the rain, what a glorious feeling…” or worse, “It’s raining men, Hallelujah, its raining men, … Continue reading RECIPE: Easy Healthy Beet Soup

RECIPE: Easy Tangy Chicken and Bean Dish

Ain’t nuthin this tasty and healthy on a chinese buffet! Try this deliciously easy dinner. Packed with protein and FLA-VA-FLAV-VA! Serve it with brown rice or as is….serve it hot and IF there are any left-overs, bring ’em with you to work/school or eat ’em for lunch the next day! I do hope you enjoy… 4 cups or 1 bag (~ 20 oz) raw string … Continue reading RECIPE: Easy Tangy Chicken and Bean Dish

RECIPE: Black Bean Chili

Fall is in the air and nuthin’ warms you up like a nice bowl of Chili!  It’s a crowd pleaser at tailgates too! Other than some basic choppin’ this recipe’s pretty simple 2 cans black beans (I used 3 cups of dried beans, soaked ’em over night, but canned ok) 2 cups water (filtered) 1 cup red quinoa (or brown rice) 1 cup grape tomatoes, … Continue reading RECIPE: Black Bean Chili

RECIPE: Favorite Snack Alert: Edamame

FAVORITE SNACK ALERT: Edamame    Edamame is something I discovered far too late in life.  I first met this magical snack years ago covered in salt as a pre-meal treat at a japanese steak house. Deee-lish!   I’m now stunned and pumped to learn that it is packed with Fiber, Protein, Thiamin, Iron, Magnesium, Phosphorus and Copper, and a very good source of Vitamin K, Folate and Manganese. … Continue reading RECIPE: Favorite Snack Alert: Edamame

RULE: Brown is Better

Brown is better. I tell my African-American patients this and they nod approvingly. But it’s true.  The more processed a food is (white bread, chips, macaroni, mashed potatoes) the more stripped it is of its original nutrients, and thus, the worse it is for our body. I grew up on grilled cheeses made with Kraft singles (not real cheese BTW) and white bread, and got … Continue reading RULE: Brown is Better

RECIPE: Tomato Basil Sauce or Salad Dressing

I’m not Italian; never claimed to be.  So this isn’t Papa Antonio’s secret sauce; you can find yummy marinara recipes elsewhere.  This is so you can make a clean, preservative-free, easy sauce you can use on whole wheat pasta or atop a spinach salad (which I now commonly use instead of pasta);  double the recipe and freeze it to save time later if you like. … Continue reading RECIPE: Tomato Basil Sauce or Salad Dressing

RECIPE: Easy Lunch: Avocado, Cream Cheese and Salmon Toast

Remember we talked about good fats and bad fats? Fat around your waist, BAD.  Fat from walnuts, GOOD.  Fat from a bacon-cheese burger, BAD.  Fat from an avocado and fish oil, GOOD.  So fear not the good fat! It keeps you full longer, makes your skin glow and your hair shiny.  Now, don’t go all Joey Chesnut on the fat intake, but enjoy small amounts … Continue reading RECIPE: Easy Lunch: Avocado, Cream Cheese and Salmon Toast

RECIPE: Asian Fusion Sauce (with tofu and vegetables)

Do You Tofu? Some do.  Others poo-poo. If they only knew…how to…dress up tofu with this tasty brew… from MORI-NU: 6 Tbsp reduced sodium soy sauce 2 tsp honey 2 tsp balsamic vinegar 2 Tbsp grated fresh ginger 1 tsp minced garlic 1/2 tsp sesame oil Blend above ingredients together and pour 1/2 of mixture over diced tofu spread out on a baking sheet. Bake … Continue reading RECIPE: Asian Fusion Sauce (with tofu and vegetables)

RECIPE: Edamame and Portobello Mushroom Dish

This is my new favorite simple yummy recipe.  It’s so delicious you might faint, but stay prone as long as you like, because you’ll save loads of time making it! You’ll need: 1 bag of frozen shelled edamame 2 Portobello mushrooms, sliced 1 sleeve of soba noodles (don’t fret, most international aisles at the grocery store have these; 3 sleeves per package) 1/3 cup lite soy … Continue reading RECIPE: Edamame and Portobello Mushroom Dish

RULE: Keep Healthy Foods in Stock (part 1)

This is a list provided by my foodie, naturally talented in the kitchen, chef extraodinaire cousin, Megan: Always keep go-to meal staples on hand. 1.Frozen chicken: buy on sale, in bulk, from your local farm and freeze in the individual sizes you need for quick thaw and prep (ie enough for 1 serving, that would be me; enough for 2, for a family of 4 … Continue reading RULE: Keep Healthy Foods in Stock (part 1)