Category Archives: Recipes

Apple or Doughnut

Is it really that simple?

In our first article we discussed the rising incidence of obesity and the subsequent health hazards. Today we will discuss a few tips on implementing a change in one’s lifestyle.
Food processing has led to a number of changes that have occurred in the human diet. This, in turn, has also led to an increase in the glycemic nature of foods, having a subsequent impact on inflammation and disease.

Classification and Examples

  • Low GI – Most fruits, vegetables, legumes, and nuts
  • High GI – White bread, most white rice, corn flakes, and other processed foods

In review, high glycemic food leads TO A RAPID INCREASE IN blood sugar. This rapid rise in blood sugar then leads to the release of insulin from the pancreas. Processed foods are loaded with simple carbohydrates, which over time, may impact the ability of the pancreas to stimulate insulin. This then reduces the sensitivity of the cellular insulin receptors to respond to these rises in blood sugar. For example: When you first put on your earrings in the morning, you may feel the weight of them. As the day goes on, you may not even notice that you ARE wearing earrings. Why is this so? Constant irritation causes insensitivity. In the same way, a constant intake of high glycemic foods will cause an insensitivity of your cells to insulin.

Why is this a concern?

Maintaining healthy blood sugar leads to metabolic balance throughout the day, which is essential for good health. Metabolic balance, or healthy blood sugar levels, supports the following:

  • Energy Levels
  • Weight Loss
  • Loss of Body Fat
  • Good Cholesterol
  • Overall Improvement in Cardiovascular Health
  • Optimization of the Nervous System

A lifestyle change requires putting into action the three P’s

  • Priority
  • Planning
  • Persistence

A lifestyle change requires making your health a priority. So many people, especially women, are caregivers for everyone but themselves. Taking time to put your health higher on your priority list will lead to a longer and higher quality of life. A lifestyle change definitely requires planning and preparation. Diet is fundamental to good health, yet few Americans really spend much thought or time on preparation of meals. It is so easy to fall prey to the conveniences of modern life with its physical inactivity, fast pace and reliance on foods providing a temporary sensory gratification, rather than using food for fuel. Simple changes and a change in mindset can help to achieve and maintain good health, with improved energy levels as well.

Here are some key principles leading to health for life:

  1. Eat a variety of colorful fruits and vegetables; introduce your family to new types of food. Learn the history and medicinal qualities of food.
  2. Reduce your exposure to pesticides
  3. Eat to regulate your blood sugar and metabolic balance (consume low glycemic foods) foods that are complex and require your body to break down the food, rather than processed foods where the work has been done by the factory.
  4. Moderate amount of meat and animal foods
  5. Eat healthy fats-Olive, grape seed, and Coconut oil
  6. Drink half your body weight in water and eliminate sodas and artificial sweeteners

Lastly, have persistence in making healthy choices and then you will realize the lifetime gain from making HEALTH A CHOICE FOR LIFE!

“The First Wealth is Health” – Ralph Waldo Emerson

Until next time….

Turkey Burger


  • Turkey burger patty made from ground turkey
  • Ezekiel Burger Bun
  • Zucchini
  • Onion
  • Slice of Gouda Cheese


  1. Grill burger (I use a George Foreman grill)
  2. Saute veggies in a little olive oil, season with sea salt, pepper, and italian seasonings.
  3. When burger is cooked, top with slice of cheese and veggies. (Sometimes I don’t use the bun at all, other times I will use half)
  4. Also good to top burger with cheese, baby spinach, and raw onion rings.

Six Quick and Easy ways to prepare Spinach

Chopped Spinach
Chopped:  Add a handful of coarsely chopped spinach to sandwiches, eggs, pasta, grain dishes or your favorite soup

Steamed Spinach
Steamed:  Heat spinach in a steamer basket just until wilted, then plunge into ice water.  Press out excess moisture and chop.  Mix spinach with Greek yogurt, garlic, green onions and dill to make a quick dip for crudites and whole grain crackers.

Wilted Spinach
Wilted:  Top spinach greens with hot grilled vegetables and a little vinaigrette.  Toss to wilt spinach.

Creamed Spinach
Creamed:  Saute some onion or leeks until softened, add spinach, and cover for a few minutes; stir in a dash of cream and season with salt, pepper and freshly grated nutmeg.

Blended Spinach
Blended:  Throw a handful of spinach into your morning smoothie for an extra helping of phytonutrients and fiber.

Sauteed Spinach
Sauteed:  Saute chopped shallots or garlic in extra virgin olive oil, add 4 to 5 ounces of spinach and continue sauteing for a few minutes until cooked down, then finish with salt, freshly ground black pepper, and a splash of apple cider vinegar or lemon juice.

Curried Garbanzo Beans With Spinach

Here is a great FLT approved recipe we found in the Experience Life magazine
Serves Four

  • 1 tbs. ghee or coconut oil
  • 1 medium onion, minced (about 1 cup)
  • 2 tbs. minced jalapeno pepper
  • 2 tbs. minced gingerroot
  • 1 tbs. whole cumin seeds
  • 2 tsp. ground coriander
  • 1/2 to 1 cup water
  • 1 15-ounce can garbanzo beans, rinsed and drained
  • 5 ounces fresh spinach

Heat ghee in a large skillet or saucepan over medium-low heat. Add the onion, jalapeno, gingerroot and cumin seeds to the skillet and cook until all vegetables are softened. Add the coriander, turmeric and salt, and cook for another couple of minutes until fragrant. Turn the heat up to medium-high, add the diced tomatoes, and cook until the tomatoes are soft and saucy. (Add water as needed, depending on the moisture content of the tomatoes.) Add the garbanzo beans and cook to heat through. Add the spinach and stir to wilt.

Spinach and Potato Frittata

Serves six to eight

  • 2 tbs. extra-virgin olive oil
  • 1/2 yellow onion, finely chopped
  • 3 medium Yukon Gold potatoes, cut into 1/2-inch cubes (about 3 cups)
  • 5 ounces fresh spinach leaves, stems removed
  • 1/2 tsp. salt
  • 1/2 tsp. freshly ground black pepper
  • 8 eggs, beaten
  • 8 pitted Kalamata olives, sliced
  • 1/2 cup crumbled ricotta salata cheese

Preheat oven to 350 degrees F.  Heat olive oil in a heavy 8-inch skillet and saute the onion until just beginning to soften.  Add the potatoes and continue to cook until al dente (firm to the bite).  Add the spinach to the skillet and stir briefly to wilt.  Mix the salt and pepper with the beaten eggs and pour into the skillet, stirring gently to allow the egg to reach the bottom of the skillet.  With a rubber spatula, gently left the egg as it cooks to allow more of the raw egg to reach the bottom of the skillet.  When the egg is mostly set on the bottom and sides of the frittata, remove from heat and top with the sliced olives and cheese.  Place the pan in the oven and bake for 15 to 20 minutes, or until the frittata is cooked through.  Serve warm or at room temperature.

Brown Rice & Black Bean Casserole


  • 1/3 cup brown rice
  • 1 cup vegetable broth
  • 1 tablespoon olive oil
  • 1/3 cup diced onion
  • 1 medium zucchini, thinly sliced
  • 2 cooked skinless boneless chicken breast halves, chopped
  • 1/2 cup sliced mushrooms
  • 1/2 teaspoon cumin
  • salt to taste
  • ground cayenne pepper to taste
  • 1 (15 ounce) can black beans, drained
  • 1 (4 ounce) can diced green chile peppers, drained
  • 1/3 cup shredded carrots
  • 2 cups shredded Mozzarella cheese

Optional Toppings

  • Lime
  • Sour Cream
  • Salsa


  1. Mix the rice and vegetable broth in a pot, and bring to a boil. Reduce heat to low, cover, and simmer 45 minutes, or until rice is tender.
  2. Preheat oven to 350 degrees F. Lightly grease a large casserole dish.
  3. Heat the olive oil in a skillet over medium heat, and cook the onion until tender. Mix in the zucchini, chicken, and mushrooms. Season with cumin, salt, and ground cayenne pepper. Cook and stir until zucchini is lightly browned and chicken is heated through.
  4. In large bowl, mix the cooked rice, onion, zucchini, chicken, mushrooms, beans, chilies, carrots, and 1/2 the cheese. Transfer to the prepared casserole dish, and sprinkle with remaining cheese.
  5. Cover casserole loosely with foil, and bake 30 minutes in the preheated oven. Uncover, and continue baking 10 minutes, or until bubbly and lightly browned.
  6. Serve with optional toppings.

Crispy Roasted Chickpeas


  • One 15-ounce can garbanzo beans
  • 1 1/2 tablespoons olive oil
  • Salt
  • Spice blend of your choice


  1. Preheat oven to 400F.
  2. Drain the can of garbanzo beans in a strainer and rinse with water for a few seconds to clean off the beans. Shake and tap the strainer to rid of excess water. Lay paper towel on a baking sheet, and spread the beans over. Use another paper towel to gently press and absorb the water on the beans. Roll the beans around with the paper towel to also remove the thin skin from any of the beans. Discard the skins and the paper towels.
  3. Drizzle the olive oil over the beans and use your hands or a spatula to toss around and coat. Roast for 30-40 minutes until the beans are a deep golden brown and crunchy. Make sure that the beans do not burn.
  4. Season with salt and spice blend.

Mexican Black-Bean Chili from Victoria!


  • 1 cup diced onion
  • 1 cup diced green bell pepper
  • 1 pound lean ground beef
  • 1 1/2 cups no-salt-added beef broth
  • 1 tablespoon chili powder
  • 1 1/2 teaspoons ground cumin
  • 3/4 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/8 teaspoon pepper
  • 3 garlic cloves, crushed
  • 2 (14.5-ounce) cans no-salt-added diced tomatoes, undrained
  • 2 (15-ounce) cans black beans, drained and rinsed
  • 6 tablespoons fat-free sour cream
  • 6 tablespoons chopped fresh cilantro

Place a large nonstick skillet over medium-high heat until hot. Add first 3 ingredients; cook until browned, stirring to crumble. Drain well; return meat mixture to pan. Add broth and next 8 ingredients (broth through beans); bring to a boil. Reduce heat; simmer 15 minutes or until slightly thick, stirring occasionally. Ladle chili into soup bowls; top with sour cream and cilantro.

Healthy Homemade Granola Dry


  • 5 cups rolled oats
  • 2-3 cups of raw almonds or pecan halves (or other nuts)
  • 1 cup raw pumpkin seeds (or sunflower seeds)
  • ¾ cup sesame seeds
  • ½ cup wheat germ or ground flax seed
  • 2 tsp ground cinnamon
  • 1 tsp ground ginger
  • 1 tsp salt
  • Options: ½ – 1 cup unsweetened coconut flakes

Wet Ingredients:

  • ¾ cup unsweetened applesauce
  • 1/3 cup agave nectar
  • 2 Tbsp canola oil


  1. Preheat the oven to 300°F.
  2. Mix the dry ingredients in a large bowl. Mix the wet ingredients together, and then stir into dry ingredients. Stir well to mix thoroughly.
  3. Spread the mixture into two baking dishes. Bake for 35 – 40 minutes, or until evenly golden brown. Stir every 10 minutes to ensure even browning. Stir again when removed from oven to keep it from cooling into a solid mass. The granola will crisp as it cools. Store in the refrigerator in a large zip lock bag or other airtight container. Makes about 10 cups.