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 partRead 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 liked byRead 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

All Whole Wheat Blueberry Muffins

Summertime – any season, actually – is the perfect time to enjoy warm muffins bursting with blueberries. Regular blueberry muffins can be loaded with refined carbs and fat, but I’ve come up with a healthier, 100 percent whole wheat blueberry muffin that is delicious. How delicious? Any leftovers should be frozen, to prevent, ahem, unplannedRead more

Savory Cheese Muffins for Cooler Days

Baking used to be a big hobby of mine, then I quit because of prediabetes, which was a downer. So, I’m delighted I have discovered  savory cheese muffins – a recipe that just happens to be both blood sugar friendly and a big hit with family and friends. I started from a cheese muffin recipeRead more

New life for leftovers

My beautiful Sunday lunch was the ultimate fast food – leftovers from Saturday night entertaining. Friends were coming for dinner and, energized by the change of seasons, I planned a spring dinner with bold, sunny flavors: marinated, grilled salmon and steak; couscous with basil, mint and lemon; roasted carrots and haricot verts; baguette; and  freshRead more