Looking for an easy way to add flavor to foods with very little calories?  Try this zesty homemade roasted salsa verde (or "green salsa" for you gringos out there).  It really couldn't get any easier to make ... 5 minutes of peeling and chopping and your prep work is done. The main staple of this salsa is the tomatillo fruit which contain small amounts of the antioxidants Vitamin C and Vitamin E, as well as Vitamin A, ß-carotene, zeaxanthin and lutein - all important nutrients for eye health.  Tomatillos also contain minerals such as copper, iron, phosphorous, and manganese. Ingredients: 10...


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Okay, so you're ready to sit down and watch a movie, but you just want a little something sweet. Everyone is waiting, so it needs to be something you can put together quickly.  The whole family is watching their waistline so it can't have too many calories or sugar ... oh yeah, and you can't have wheat, eggs or milk. The perfect solution are these oatmeal cookies. With only 6 ingredients, you will have these baking in the oven before the introductory credits are done rolling. Ingredients 1 cup quick cooking oats 1/4 cup almond meal 1 cup unsweetened pear sauce (or applesauce) 1...


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How many of you have found a recipe that you would love to make, but discover it contains ingredients that you need to avoid either due to an allergy, or other health condition? Thankfully, there are many alternative ingredients available, and with some simple substitutions, can make a dish healthier, and allergen free all without having a negative impact on taste and texture. Rather than get super detailed with exact substitutions, I've decided to keep it simple by listing the many different options available.  Gone are the days of white flour, white sugar, salt and shortening … thank...


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Turkey tortilla soup - my personal favorite.  The problem with most tortilla soups, however, is they tend to be very high in both fat and salt, due to all the cheese and chips that get added.  First things first – you don’t need the cheese … this soup is flavorful enough without it. Give it a try and if you still thing you need something, add just a sprinkling for flavor. Now on to the chips … one way around the tortilla chip issue, is to make your own. Granted, you could weigh your chips or count them out, but sometimes it's a little self defeating when you realize that you get a whopping...


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Welcome to National Nutrition Month.  Every March, The Academy of Nutrition and Dietetics (formerly known as the American Dietetic Association) spearheads a campaign to educate and inform the general public about the importance of Registered Dietitians (that’s me!) and of course, nutrition.  The 2012 theme is “Get Your Plate in Shape.” Okay, so how do you get your plate in shape?  Here are some quick and easy tips: Watch Your Portion Size – Enjoy all foods, but try using a smaller plate and bowl – this will help to avoid oversize portions.  Limit eating out to 1-2 times per week,...


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Frozen yogurt, the "good for you", low-fat dessert that most people won't hesitate to eat.  My clients are always telling me how they love all the frozen yogurt places that are literally popping up on every corner.  20 years ago they were all the rage, and here they are again, but with a new twist.  The frozen yogurt of yesterday was served for you - you had your choice of cup sizes ranging from extra small to large, with set ounces and prices, with toppings being an extra cost.  Today, you get the choice of two cup sizes - Large and Extra Large (not kidding) and all the toppings you want,...


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Okay, so I was bored with what to have for dinner - chicken, chicken and more chicken. Yes, even I get sick of eating chicken. Nonetheless, that's what I had in the refrigerator so I was going to have to make the most of it. So now that I've mentally committed to having chicken, how exactly do I prepare it? After rummaging through my cupboard, I came up with my "Chex Chicken." I'm pretty sure it's been done in some capacity before, but I thought why not? Ever since General Mills reformulated some of their cereals to be gluten free, corn chex and rice chex are two great ways to actually add a breading...


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As you know, I'm all about super easy.  Now granted, opening a jar of ready made marinara sauce is pretty darn easy, but for those of you needing to watch your sodium intake, pasta sauce can be a bad guy.  This recipe as I've written it still has a fair amount of salt in it, but if necessary, can be lowered by substituting a no-salt added tomato sauce, and replacing the garlic salt with garlic powder. By making it yourself, you at least have control over how much salt you add. By using fresh produce, you will increase not only the amount of vitamins, minerals and anti-oxidants, but the flavor...


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Okay, I love ground chicken - it's lean, tastes great and can be used interchangeably with ground beef and turkey.  For those of you who haven't tried it, I highly recommend it. So I was playing around in the kitchen and decided to try my hand at making some meatballs. Believe it or not, it was pretty easy. To keep it gluten and grain free, I used almond meal, which is full of good healthy fats, vitamins, minerals and fiber.  It does has more fat than typical bread crumbs, but to coin a phrase, it's the "good fat."  All joking aside, it really is better to have the last meal of the day contain...


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This recipe is super easy - I found it on one of my many newsletters that I get via email each month. Of course I had to modify it a bit ... but here it is. Only 2-3 minutes of prep time and 6 minutes of cooking time and ta daaa - in under 10 minutes you have a sweet treat that won't damage your resolve to eat healthy. if you wanted to go more a-natural, you could substitute 1/3 cup agave nectar for the brown sugar, add a splash of lemon juice and tad more cinnamon. You can also substitute a small amount of Stevia powder in place of the Splenda or just leave it out all together. The berries...


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