Cooking & Recipes

Cooking & Recipes BlogHealthy quick recipes and cooking tips to help you create tasty and nutritious meals for you and your family.

“Cheesy” Broccoli & Quinoa Casserole 


1 small onion, chopped

5 -7 cups broccoli flowerets

1 cup dry, rinsed quinoa

½ cup nutritional yeast

1 cup mashed sweet potato (precooked and mashed)

garlic powder, chili powder

Almond butter is amazing!  If you've never tried it, get some!  Almonds are a healthier alternative to peanut butter.  They have been shown to have numerous benefits and even help with weight loss.  My favorite place to get it is from the grinder at Wegmans or Whole Foods.  It comes out a little warm and gooey!  Seriously I could stick my big open mouth right under that spout and grind away!  YUM!  But you can also make some amazing cookies with it.  These are gluten free, dairy free, egg free and no white sugar either!

Squash is one of my all time favorite fall vegetables!  It's so sweet, tasty and comforting!  There are so many different ways you can prepare it too.  It can be sweet almost like a dessert or savory and be a meal in itself. Here are two of my favorites:

Holiday Zucchini Gratin
Holiday Zucchini Gratin

I have been trying out healthy vegetable side dishes to make for this Thanksgiving this past week.  I am looking for something that tastes great, is not boring and that everyone even kids would eat.  It's tough to create recipes that are not loaded with cheese and cream.  But i think i have found a few winners.  This one for sure is amazing!  Zucchini is such a fabulous vegetable that is so versatile and can be prepared so many different ways.  Now this recipe is not dairy free or gluten free but it can be made that way.  I'll share the substitutions with you at the end.  Also, although this does have cheese in it, it is not heave and creamy and parmesan cheese is one of the lower fat, lower calorie cheeses.  In fact parmesan and goat cheese are the only cheeses I every use.  I have also found that many people that have dairy sensitivities can tolerate only these two cheeses.  So here it is!

Holiday Cranberry Conserve
Holiday Cranberry Conserve

Thanksgiving is upon us!  This is probably the biggest day of the year for food!  Everyone has their special favorite recipes, most of which are not so healthy.  Let me assure you, there are ways to make your old favorites healthier without even noticing the changes!  I have posted many times about healthy substitutions you can use in your recipes.  If you know you are going to probably be eating a little more (just a little)  haha food than you usually eat any other day, why not save a few calories where you can and maybe avoid that awful feeling of being overstuffed and being faced with having to take off unnecessary pounds later.  Here's an amazing recipe that I have made many times and everyone loves it.  It's low in calories and loaded with vitamins, minerals and nutrients from fabulous whole fruit.  It's easy to make and way better for you than anything you buy in a can!  Try it.

Mediterranean Veggie Burgers
Mediterranean Veggie Burgers

You may have guessed from previous posts that I have been on a quest for a great tasting, low carb veggie burger.  Well I finally figured it out!  These are packed with amazing flavors.  They are gluten free and taste great.  They actually hold together as a burger too!  I will be making them a lot in the future!  Personally I love them just plain, but some may think them a little dry.  If that's the case, serve them with an avocado cream sauce or just salsa and sliced fresh avocado.  Another great benefit, is that they are high in protein and not too high in carbohydrates, actually about othe perfect combination!  Let me know what you think.

IMG 2634 optGreens Greens Greens!  The healthiest thing you can add to your diet to start reducing your weight and improving your health.  The life giving nutrients in deep dark greens has been shown to reduce your risk of acquiring "lifestyle" diseases.  These would include cancer, heart disease, obesity, diabetes and stroke.  

How do greens fit into your daily diet?  I bet not as much as I would recommend!!  You should aim to get dark green veggies into your diet 3 times a day.  Do you want to know what the averag American consumes?  


IMG 2640 optFresh Apples are an amazing flavor for fall.  There’s nothing better than the first crunchy bite of a crisp fresh apple.  

Many studies have shown huge benefits in preventing disease.  Here are a few amazing things that apples have been shown to do:

1.     Prevent Alzheimer’s

2.     Prevent diabetes

3.     Help with irritable bowel syndrome

4.     Beat diarrhea and constipation

5.     Prevent cataracts

6.     Reduce cholesterol

7.     Prevent gallstones

8.     Control your weight

9.     Protect against Parkinson’s

10.Reduce your risk of certain types of cancer

WOW!  With all those benefits who wouldn’t want to eat an apple a day??

Another favorite of mine for fall recipes is butternut squash.  If you haven’t tried this one, you are missing out.  It’s creamy and buttery and feels like you are eating rich comfort food without all the fat and calories.  YUM!  I bet you can't wait to try out this recipe!

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