Healthy Cooking

Enjoying meals that are both healthy and delicious can be tough to balance. We are here to help, with expert advice from our food and nutrition experts, served up monthly.

calcium rich foods

When most people hear the word “calcium,” the immediate reaction is to visualize a large glass of chilled dairy milk. For some, that may not be an appetizing way to increase the most abundant mineral in the body. Don’t worry – you can find calcium in foods like sunflower seeds, figs, edamame, tofu and even sardines.


Healthy Meal

Nutritionists will tell you a simple truth: the foods you choose can make a difference in your life. It may sound simple, but for National Nutrition Month, learning about the importance of making informed food choices and developing sound eating and physical activity habits is the main focus.


Maple Salmon

With the celebration of American Heart Month underway, it’s the perfect time to talk about the benefits that eating fish can have on reducing the risk of cardiovascular disease.


Vegetable Soup

Through the years, people have routinely asked me for this recipe. Until now, that’s been a problem – like many of the things I prepare, I have to respond “The recipe is in my head.” When I make this tasty and filling soup, I use whatever I have in my fridge, freezer or cupboards at the time. Then I keep adjusting it until it tastes good.


Turkey

Though many people complain about the feeling of being “as stuffed as a turkey,” overeating isn’t likely to land you in the Emergency Department on Thanksgiving. It’s more likely you could end up needing medical care for a common accident such as slicing your finger while carving the turkey, or burning your hand while pouring gravy.


Roasted Brussels Sprouts

As the Thanksgiving table is filled up with dish after dish of delectable delights, why not consider eating something that’s low in fat, high in fiber, has a multitude of vitamins and can be used in everything from soups to salads?


Italian Salsa Verde

Flank steak is delicious. That wasn’t always thought to be the case in culinary circles. Some time ago, flank steak was considered the cut of meat that the butcher would take home at the end of the day because it didn’t sell. It wasn’t a commonly sought after cut of beef. 


 Roasted Salmon

In terms of health benefits, salmon is an ideal meal. Having two servings of salmon each week has been said to help reduce risk of having a heart attack, help control blood pressure and infuse your body with all kinds of beneficial vitamins.


Thai Green Curry

Years ago, as a personal chef for a local family, I needed a recipe that would be versatile for the differing palates of the husband and wife. The wife was a fan of meats – lamb, steak, chicken. The husband was more vegetarian and preferred vegetables and tofu.


soy marinade

This marinade recipe is frequently used at my own home. We call it ‘The Marinade’. When I put it together, I make a triple batch every time. Then I store it for up to two weeks in my fridge, in an airtight container such as an old sauce jar.  


Cannellini Bean Salad

Yield: 1 pint
Time: 15 minutes

Ingredients

  • 1 cannellini beans, 14 oz can
  • 2 green onions, finely sliced
  • 1 tsp lemon, zest & juice each
  • 1 tbsp Italian parsley, chopped
  • 1 pinch rosemary, finely chopped
  • 1 tsp olive oil
  • Salt - to taste
  • Pepper - to taste

Procedure

  1. Drain & rinse beans - dry on sheet paper towel.
  2. In a bowl, gently combine all ingredients.
  3. Taste & adjust seasoning as needed.
  4. Allow to sit for at least 30 minutes so flavor can meld.

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