A simple stir-fry, sans soy sauce, is a healthy solution for your next pot-luck event. Served room temperature or warm, grains, beans and fresh vegetables can keep your appetite under your careful management throughout the holidays… at home or in social gatherings. (more…)

You, your family and friends deserve sweet treats made from fresh fruits and hearty whole grain. Keep your kitchen free of environmental calorie traps like cookies, cakes and buttery pastries. This apple and cranberry dessert is so nutritionally rich that you can enjoy it for your holiday breakfast or dessert. You can substitute canned, jarred or frozen peaches, pears or berries. Your healthy table is the perfect gift to share on any holiday!
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Oh, please! Do you really want to slosh canned condensed mushroom soup and soggy fried onions over your fresh green beans this Thanksgiving? Keep the flavors, I mean the genuine farm-fresh flavors, of green beans, mushrooms and shallots alive on your healthy holiday table. Dress your tender-crisp vegetables with a light cream dressing and lay them on a bed of delicate baby lettuces. Be thankful that your simply prepared fresh green beans salad provides vitamin C, beta-carotene (hidden in green chlorophyll), folate (essential for blood formation and DNA synthesis), iron, potassium and both soluble and insoluble fibers…all for very, very few healthy calories. (more…)

The colorful, hefty fall squash harvests are showing up like sculpture gardens in our farmers’ markets. The vitamin, mineral and fiber-rich orbs are easy to prepare and well worth the effort. There are three easy methods to cook squash. You can microwave them by piercing the outer skin and cooking at full power for 5 to 10 minutes, depending on size. Cut microwaved squash lengthwise, scoop out the seeds and peel away the shell. You can pan roast/bake peeled squash cubes or roast the whole squash cut length-wise, seeds removed and placed cut side down. Roast at 375 degrees 10 to 40 minutes, depending on size. You can also steam squash by peeling, seeding and steaming chunks/slices in a steam basket over 1 inch of boiling water for 10 to 20 minutes. (more…)

Autumn vegetables are in the farmers’ markets now. The most versatile of the squash harvest is the variety most overlooked! The spaghetti squash is a bright yellow orb that has a tough outer crust and deliciously tender interior. Look for a heavy squash with a smooth shell and firm stem. Follow the directions to pierce and microwave for 12 minutes or so. Cut open, cool and scrape away the “spaghetti” shreds with a fork. The flavor is delicate and pairs well with any sauce. Try sweet Indian masala sauce, pungent curry sauce or any Italian sauce, including the low-fat creamy variety. I like to add sun-dried tomatoes for their dense flavor and chewy texture. Of course, this vegetable is the perfect “nest” for your any HMR entree. The preparation is quick and simple… from the autumn garden to your healthy table. (more…)

Cooler weather is in our forecast. Here is a scrumptious specialty tea (or coffee) to warm you after your early morning workout. Banana, butter, nut, vanilla… all the flavors of your favorite cool weather sweet bread are ready in a single minute! (more…)