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Posts Tagged ‘nutrients’

Blueberry and Kale Smoothie

Smoothies are refreshing, quick and full of healthy nutrients. This smoothie recipe is one of my favorites because it’s filling and delicious! And from a health standpoint, it has a full-balanced nutritional basket: vitamins, minerals, protein, and omega-3 fatty acids. As with all of my recipes, feel free to modify to adjust to your tastes […]




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Spicy Cashews — Tasty and Healthy Snack!

  Gearing up for the holidays or a big party like the Super Bowl or the Oscars? Need a quick and tasty snack to serve your guests? Well, look no further! These spicy cashews have a kick, and they’re an excellent source of healthy fats (monounsaturated fats–also found in olive oil–decrease the risk of heart disease) and […]




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Spicy Nutty Brussel Sprouts

This is a really quick, simple and delicious vegetable (and vegan!) dish. Various spices which provide multiple health benefits (check out the “Spices” category of this blog) are in this recipe. Brussel sprouts are cruciferous vegetables that are chock full of nutrients (Vitamins K, C, B6, B1, folate, fiber), and can lower cholesterol and reduce […]




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Spicy Oven-Roasted Asparagus with Coriander and Turmeric

This is a relatively quick and simple vegetable dish that packs both flavor and nutritional punches! Asparagus is really heralded as a “superfood” because it is chock full of vitamins and nutrients, including vitamins C, A, K, B1 & B2; folic acid; iron; as well as fiber and protein. Its myriad of health benefits range […]




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Green Beans with Onions and Tomato Sauce

This simple vegetable dish is full of wonderful flavors, and healthy nutrients. The aromas from the garlic, rosemary, thyme and dill will warm your kitchen and whet your appetite! Green beans are an excellent source of vitamins (B, C, A, K), folic acid, fiber as well as protein (2g per serving). The aromatic combination of spices […]




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Whole Wheat Penne with Roasted Zucchini, Onions, Garlic & Almonds

There’s just something comforting about warm, fresh, homemade pasta. And for those out there who would like a healthy source of carbs yet not be carb-overloaded, this pasta dish is nearly half vegetables. I used organic whole wheat pasta which – unlike white pasta which has most of its nutrients refined out of it – […]




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Fresh Spinach Salad with Sauteed Roasted Garlic Chicken Sausage

This is a simple, quick and healthy dish with plenty of room for variety and creativity. The protein source, chicken sausage, laid on a bed of spinach can be replaced with tuna, salmon or tofu. You can also add nuts, dried cranberries for additional nutrients and flavor. Hope you enjoy this dish! Make it your […]




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Blueberry Lemon Bread with Cinnamon

Here’s a tasty, moist bread made with fresh blueberries, lemon zest and a dash of cinnamon. Perfect for breakfast with milk, coffee or tea. Or have it as as an afternoon snack. It has several healthy ingredients including fresh blueberries which are an excellent source of antioxidants (prevents heart disease, cancer); cinnamon; fat-free milk; lemon; and […]




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Healthy Dip with Garlic and Dill

This simple, refreshing dip is great for chopped vegetable sticks, tortilla chips, blue corn chips, crackers or anything else your taste buds desire! What’s really nice about this recipe is that it has far fewer calories and more nutrients than your traditional sour cream-based dip. The Greek yogurt provides healthy fats, as does the almonds, […]




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Indian Fried Rice with Turmeric

‘Pilao’ or Indian-style fried rice is a classic dish that has been in many an Indian household! It is diverse in that it can be served on its own, or with a vegetables, curried fish, chicken or lamb. Or anything else of your choosing — I always encourage creativity! The many spices – cloves, cinnamon and turmeric […]




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