Easy to Make Guacamole

No need to buy the packaged guacamole from the grocery store anymore! While guacamole has some healthful qualities, when it’s pre-packaged, it’s often packed with added calories and fat, which takes away from the healthfulness. So next time you’re craving this tasty treat, try this recipe; it’s easy, quick and loaded with healthy fats. Enjoy!


1 ripe avocado

Juice from one lime

2 cloves of garlic

2 tsp fresh cilantro

Dash of salt and pepper


Scoop out avocado into food processor and add juice from one lime.

Add 2 cloves of garlic and 2 tsp of fresh cilantro to the avocado.


Add a dash of salt and pepper. Blend mixture in food processor until desired consistency.

Yields 1 cup of guacamole.

This recipe is great served as a dip with carrots and cucumbers as well as a topping on tacos, burritos and salad!

Quinoa (KEEN-wah)

More and more hype is surrounding quinoa, and it’s for a good reason. Quinoa (pronounced KEEN-wah) is a highly nutritious grain native to South Africa. It’s high in protein, iron and calcium, making it a great option for vegans and vegetarians. Another bonus, it’s gluten-free, making it safe for those with Celiac disease to consume!

Although quinoa is somewhat new to the grocery store scene, there is no reason to be intimidated. It’s very easy to prepare, and due to it’s neutral taste, it goes great with most any dish! Below is a quinoa “salad” I made the other night. It includes roasted vegetables (corn, red peppers and brussel sprouts) mixed with quinoa (available in most any grocery store next to the rice and pastas). Boxed quinoa usually takes about 10-15 minutes to prepare and you cook it the same way you would rice. Also, it’s very affordable!


Try quinoa this week as a side dish or atop a fresh salad and see how you like it. It may become your new favorite food! For more information on this super food, visit http://www.eatright.org/Public/content.aspx?id=6442451737&terms=quinoa.

HealthFUL Dinner Idea

Although Mexican food has gotten a bad rep in terms of healthfulness, it is possible to have Mexican and still be healthful. Another bonus- it makes for an easy and affordable dinner for the family! Below is a picture of the dinner I prepared for my family the other night. All that was required:

20 oz Package ground turkey (lean ground beef would also work)

1/2 Chopped onion

1 Packet taco seasoning

1 Cup shredded light cheddar cheese

1 Cup low-fat sour cream

1 Cup salsa

1 Cup shredded lettuce

4 Whole grain tortillas or taco shells

Yield= 6 burritos

Brown the meat along with chopped onion. Add taco seasoning. Assemble the burrito or taco as desired and enjoy!

**Use this opportunity to increase your veggie intake! Include chopped bell peppers and/or carrots on the side for people to add to their dish. Another idea, use tortilla chips and make a taco salad!

Parmesan Kale Salad with Raisins

Try this healthful recipe for your next picnic or get-together! It’s a great source of fiber, protein and omega-3 fatty acids, and it also serves as a great way to be introduced to kale. Kale is a green that is packed with vitamin C, vitamin A, iron and potassium, while still being low in calories (only about 55 calories in 1 cup)! It only requires a few ingredients and no cooking is involved. Enjoy!

Eat. Drink. Smile. » Parmesan Kale Salad with Raisins.


Find that you have trouble getting your 3 cups of vegetables in each day? Here’s a great way to make veggies a little more appealing. Here I have broccoli, cauliflower, carrots and brussel sprouts. I drizzled about 2 tablespoons of olive oil and seasoned with parsley and pepper (you can season as you like). I … Continue reading

Tasty Tofu

I know many equate tofu with vegetarians and vegans; however, tofu can be a beneficial addition to anybody’s diet. Tofu is a great source of protein and it’s low in calories. Another bonus, it’s often inexpensive and extremely versatile. Tofu has a neutral flavor, allowing it to take on the flavors of any dish. You can even put it in smoothies in order to thicken the consistency and add a little extra protein. It’s also great in omelets, salads and stir fries. For example, below you see a picture of a tofu stir fry I purchased from whole foods recently. This tofu was grilled and combined with a curry sauce, spinach, chunks of mangos and cashews. It was delicious! So the next time you see tofu at the grocery store, don’t stub it, give it a try! You may be surprised!