Blueberries Shine in Healthy Homemade Sauce

It takes about five minutes to whip up a beautiful  blueberry sauce that has brilliant color and a rich, deep flavor. No one will guess that the sauce is much healthier than other sweet toppings. Homemade blueberry sauce can be used as a substitute for maple syrup and pairs well with  high protein pancakes for aRead more

Marinated Green Beans a Potluck Winner

At a recent summer potluck lunch, one dish was particularly popular.  People went back to the buffet for seconds of the marinated green beans, a dish that happened to be low in carbs, calories and fat. Several of us at the potluck asked for the recipe. It turned out to be so simple! 1. Canned greenRead more

Salad Dressing for Herb Gardeners

On these bright days, it’s a joy to go out on the deck to check on my rosemary, basil, parsley, cilantro and thyme. I have lots of herbs to harvest, so I’m searching for ways to use them. I tried a beautifully simple recipe for a lemon-herb salad dressing one night last week. It wasRead more

White Chili for Chilly Days

The days are longer now in the Midwest, still cold but teasing of spring.  What sounds good is a dish that warms, but with a lighter touch.  White Chili, anyone? White Chili is loaded with  chicken breast, onion, and lots of white beans. It’s naturally low fat, high protein and high fiber – a wonderfulRead more

Review: Bumble Bee tuna kit

I  prefer to eat tuna with a splash of olive oil and lemon juice rather than with mayo,  so I was interested in Bumble Bee’s new “Protein on the Run” tuna in olive oil kits, released this past fall. The kit – which retails at $3.99 but I found at $2.69  – is part ofRead more

Two Easy Fish Recipes

Sometimes (OK, often) I don’t  feel like cooking fish but want to make it anyway because it’s a healthy choice for dinner. Lately, I’ve used one of two shortcut “recipes” to turn thawed frozen fish into a tasty low-carb entree that requires no  fancy ingredients or involved chopping. The recipes – techniques, really – areRead more

Creamy Black Bean Dip Is Healthy Holiday Appetizer

  Looking through an old collection of favorite recipes, I found a beloved dip recipe called Kevin’s Black Bean. Creamy, tangy and filling, I realized it would be a winner for holiday gatherings. It happens to be healthy, too; Kevin’s Black Bean will be a protein- and fiber-filled superstar on a buffet. My recipe isRead more

Fall Back on this Easy Pasta Dish

  So, you want to cook a healthy meal but your schedule is crazy, you have a picky eater and you are exhausted. You may want to give Fall Back Spaghetti a try. I call this pasta dish Fall Back Spaghetti because it truly is my cooking lifesaver: It is quickly assembled and well likedRead more

Mediterranean Tuna Salad

Mediterranean-style tuna salad, bursting with sunny flavors, is more nutritious than regular tuna salad. It also tastes better, is a breeze to make and is perfect to serve to friends and family who are trying to watch their blood sugar or cholesterol. Recent research studies have backed the health benefits of the Mediterranean diet, whichRead more

Pancakes – guilt free!

Yay for a great pancake recipe that is blood sugar friendly!  No joke: Protein Packed Pancakes are 18 grams of carbs and 18 grams of protein a serving. They pass the “doesn’t taste healthy” test: Family  members who  love regular pancakes also enjoy this version. The pancakes are sort of a pancake-crepe mashup, with aRead more