Fresh Fruit with choice of Hazelnut, Chocolate, and Caramel Dipping Sauce

December 20th, 2015

Why is this recipe on a health website?  I mentioned in my blog about rewarding yourself that treats are an integral part of our culture.  I don’t intend this delicious recipe to be part of your daily diet, but it is a great idea for an office birthday party or a dessert around the holidays.  You can make this in less time than it takes to bake a batch of cookies, and it looks beautiful and fresh.

Fresh cut pineapple slices (triangles)

Strawberries sliced in half

Melon balls

Banana cut into 1/2 inch thick slices

Bamboo barbecue skewers

Hazelnut spread

Chocolate sauce (found in the ice cream topping section of your grocery store)

Caramel sauce

Put the hazelnut spread, chocolate sauce, and caramel into small bowls.  You can even heat them in the microwave for a quick 30 seconds to make them smoother for dipping.  Make skewers of the fruit and arrange them around the plate.  Be creative with different fruits in season like figs, mangoes, peaches, or kiwis.  You can also try variations on the dipping sauces, like adding raspberry jam to the chocolate sauce or having a small dish with sea salt on the side so that you can sprinkle some on top of the dipped fruit.  My favorite is caramel dipped apples with sea salt sprinkles.


Fresh Quick Pickles

December 6th, 2014

If you’ve ever read the nutrition label on a jar of pickles, you’d probably be shocked to see that the sodium content is astronomical.  High sodium diets can worsen high blood pressure.  There are also many chemical preservatives added to keep pickles green.  As an alternative, you can make your own pickles with no preservatives and add just the right amount of salt.  It is the perfect healthy and refreshing accompaniment to any meal.


  • 6 Kirby cucumbers (or 2 typical cucumbers)
  • 1 Clove garlic
  • 2 Tablespoons chopped fresh dill (or 3 tablespoons dried dill)
  • 1/4 Cup vinegar
  • Salt and pepper to taste


Clean and wash cucumbers and cut lengthwise and into spears.  Place in a glass bowl.  Chop up the garlic and dill and add to bowl.  Pour vinegar over the cucumbers and mix well.  Add salt and pepper to taste.  Cover tightly and place in refrigerator.  They are ready to eat in an hour.  For stronger flavors, leave in the refrigerator overnight.



Healthy Low Carb Lasagna

December 10th, 2012

If you have a craving for lasagna, but want to stay away from carbs, here is a recipe that will satisfy you.  Feel free to modify and add ingredients such as olives, sun-dried tomatoes, or lean ground turkey to make a more substantial meal.  Another benefit to this meal is the few ingredients and the short prep time.

  • 1 cup fat free ricotta cheese
  • 1 bunch of fresh basil
  • 1 large egg
  • 2 cups low sodium marinara sauce
  • 1 large eggplant sliced into 1/4 inch slices
  • sea salt and black pepper to taste
  • olive oil

Preheat the oven to 375 degrees F.  Beat one large egg and mix in the fat free ricotta with salt and pepper to taste.  In a small baking pan or loaf pan, spread the bottom with olive oil. Place a thin layer of sauce on the bottom.  Add a slice of eggplant.  Spread the ricotta/egg mixture on top.  Follow this with a layer of basil leaves.  Add marinara sauce, and repeat with a layer of eggplant.  You should end with a layer of sauce and basil on top with a sprinkle of olive oil.  Bake for 30 to 45 minutes depending on how many layers.  Garnish with fresh basil leaves on top.  Enjoy!


Healthy Veggie Wrap

October 11th, 2012

Healthy Veggie Wrap

To some, the word “vegetarian” strikes fear of an unfulfilling, bland meal.  This recipe will make the most finicky of meat eaters put down their knives!

  • 1 tomato sliced
  • 1 ripe avocado
  • 1/4 cup prepared humus
  • handful of chopped lettuce
  • sliced pickled jalapeno peppers to taste (optional, but it will add a nice kick!)
  • 1 whole wheat wrap
  • 1/2 block of firm tofu cut into cubes (optional)

Start by pre-cutting all the ingredients. Assemble the wrap, spread hummus over the middle.  Add sliced avocado, and layer on lettuce, peppers, and tomato slices.  Finally add the tofu. Wrap the ingredients like a burrito.  Place in a toaster oven at 275 degrees F, and heat for 10 minutes.  If you have a panini maker or sandwich maker, that would be even better.

Feel free to modify and add olives, artichoke hearts, beans or shredded carrots. Serve hot and enjoy!


“Caprese” Salad with Tofu

March 30th, 2012

caprese salad with tofuWho doesn’t love a fresh Caprese salad in the summertime?  However, mozzarella is high in fat and about 1200 calories per pound!  If you substitute the cheese with tofu (385 calories per pound), you get all the health benefits including high protein without the extra calories.  Selecting the right tofu is important, so make sure you get the firm kind, as the consistency is most like fresh mozzarella.  You can also serve this as a wrap or a sandwich.


  • 1 block (1 lb.) of firm tofu (freshly made tofu is preferred, but packaged is also ok)
  • 2 ripe tomatoes
  • 3 sprigs of basil leaves
  • Balsamic vinegar
  • Extra virgin olive oil
  • Freshly ground black pepper
  • Sea salt

Cut up the tofu into 1/4 inch slices.  Pat the tofu dry with a paper towel until slightly dry.  Sprinkle sea salt lightly on both sides and set aside on a plate.  Slice the tomato.  In a small cup, mix olive oil and vinegar.  On the serving plate, begin by alternating layers of tofu, tomato, and basil in a swirl pattern.  Drizzle the olive oil and vinegar mixture on top.  Chill in the refrigerator until ready to serve.  Add freshly ground pepper and garnish with a sprig of basil and you have a very healthy antipasto dish.