Southern tradition requires black-eye peas on New Year’s Day as the harbinger of prosperity and good fortune in the 364 days to come. Why not include the start of your successful resolution for a healthy year of multi-colored (red, green, purple) vegetable dishes, seasoned with health-friendly herbs (circumin) that provide high fiber and excellent environmental control? This dish stands alone as an appetizer or serves as a “topping” for fresh spinach salad or steamed, chopped collard greens, chard or kale. Try some variations using other small cooked beans for any occasion other than New Year’s Day. A healthy table is so easy … any day of the year. (more…)

It’s a cold winter evening. You’re enjoying the company of friends and family. The appetizers appear and your veggie option is cold, raw crudité and dip. Do you feel that you just need something warm and toasty instead of cold and crunchy? Here is an easy version of warm comfort food to pick up and pop in your mouth! Easy to prepare ahead and reheat, don’t leave home without these tangy tiny spuds and “baby” carrots. Your healthy table can travel with you to any gathering. Share the warmth. (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…)

Refreshing summer watermelons deserve more than stand alone status. These potassium, vitamin C, and lycopene rich beauties can be used for the main dish on your healthy table. Just use a bit of culinary sorcery by starting with a pairing of chilled watermelon with cucumber. The two are “related” and share many of the same flavor characteristics. Both pair well with lime and fresh herbs. Toss in a few black beans as the “seeds” and dress the combo with a fresh, minty lime dressing. You can top off your creation with a grilled gift from the sea (like shrimp or crab) … heavenly! (more…)

Are you ready for a break from salads on summer evenings? This fresh Asian-flavored veggie bowl is a cool solution to a warm meal when the temperatures are toasty at dinner time. The essential ingredients are pre-washed and pre-cut for easy assembly. The possibilities for added ingredients are many and varied. Top your veggie bowl with last night’s left-over grilled seafood or poultry, hard-boiled egg whites, canned wild salmon or tuna, or steamed soybeans. I have chosen dried tomatoes for a change of texture. Since tomatoes are in peak season the dried and canned varieties will be especially tasty now. (more…)