heart health

Fennel chickpeas salad

What’s your favorite salad dressing? Mine used to be Thousand Island for the longest time. Until one day I learned that that pretty looking pinky-orange mixture is packed full of ingredients I couldn’t even pronounce. So I went main stream: olive oil and vinegar. But here is the thing: I got tired of it after [...]

Tagged as: diabetes, gluten free, heart health, vegan, vegetarian

Baked summer squash with almonds and asiago

Diabetic and Heart friendly

When I was growing up in Russia, my grandparents used to grow summer squash (zucchini) in their garden. Grandma would cut it in thin rings and fry it until it became golden brown. It was delicious. Not necessarily low in fat, but delicious. I find summer squash to be a little tricky when it comes [...]

Tagged as: diabetic, gluten free, heart health, sides, vegetarian

Peach salsa

Diabetic and Heart friendly

This one is simple and delicious. You can put it on fish, chicken, greens, or hey, just eat it with a big spoon by itself! Ingredients: 3 ripe yellow and white peaches (I use both kinds for color and taste) 1/4 red onion, chopped 1/2 jalapeno pepper, deseeded and finely chopped (be careful not to [...]

Tagged as: diabetes, gluten free, heart health, sides, vegan

The Berry Bomb salad

Diabetic and Heart friendly

Have you ever been to a U-Pick farm? It’s a hike, I know, but it’s so worth it! All it takes is hopping in your car, throwing on some white light clothes and a hat to protect yourself from the sun, a couple of plastic containers for your picked goodies and you are ready to [...]

Tagged as: antioxidant, diabetes, gluten free, heart health, salad, seasonal eating

Muesli

Diabetic and Heart friendly

Ingredients: 2 cups gluten-free rolled oats 1/3 cups each: sunflower seeds, chopped almonds, fresh berries of choice 3 cups water 1 apple What you need to do: Combine oats, seeds, and almonds. Pour water over mixture and mix lightly. Cover, allow to stand overnight. In the morning grate apple into muesli, add berries and mix [...]

Tagged as: breakfast, diabetes, fiber, heart health, protein, vegan, whole grain

The best brownies you’ll ever sink your teeth in

Diabetic and Heart friendly

As you can probably tell by the recipes I have on my website, I am not big on baking. Partially because I know if I make something really good, it will be difficult for me not to eat it all in one sitting. And, partially because baking is an exact science: you must follow the [...]

Tagged as: desserts, heart health, vegetarian

Oriental brown rice and salmon medley

Diabetic and Heart friendly

This medley comes in handy especially when you don’t feel like spending an arm and a leg on a bunch of salmon filets to feed the whole family. Yet, with this dish, you’ll still be getting those nourishing Omega-3′s along with all kinds of other goodness such as whole grains, fiber, vitamins, and minerals. How [...]

Tagged as: diabetes, gluten free, heart health, surf and turf, whole grain

Why eat beans? The compelling story.

Healthy pantry

You can tell me that they give you gas, and that they take forever to cook, and that there isn’t enough protein in them, and that meat tastes better. I’ve heard all the excuses, and believe me, there was a time when I gave those same excuses myself. But here are the hard facts: Beans [...]

Tagged as: balanced nutrition, beans, complete protein, diabetes, fiber, heart health

Morning shake to get you going

Diabetic and Heart friendly

Having a shake morning? I got it covered for ya! There are mornings when I don’t feel like eating solid food. I call them Shake Mornings. I throw whatever is in the fridge into my blender, push the button and ….voila! A glass full of liquid breakfast. I do have my tricks though because as [...]

Tagged as: beverage, breakfast, diabetes, good fat, heart health, vegetarian

Coconut apple and sweet potato soup

Diabetic and Heart friendly

Here is a concoction full of flavor and a pretty high ‘good for you’ rating! It will balance your blood sugar (sweet potatoes), help your liver process toxins (onion, cilantro, curry), fight off bacteria (coconut milk, apple, ginger), prevent cancer (turmeric in curry), and stimulate digestion (ginger, chili). Whew! And check it out: mostly unprocessed [...]

Tagged as: diabetes, heart health, soup, vegan

Stove top barley with sweet vegetables

Diabetic and Heart friendly

Have you ever been surprised at a clothing store when you tried something on that didn’t look good on the hanger but fit you perfectly? Well, I had a very similar experience with this dish! The combination of ingredients is quite unique here, but when it’s all said and cooked, your taste buds are in [...]

Tagged as: entree, fiber, good fat, heart health, vegan

Cod with sweet salsa and crackers

Whole food recipes

Quick and easy, and most of all, fantastic for the heart, full of flavor and great nutrition! Makes 4 servings 3 bunched green onions 100 g cantaloupe 2 ripe tomatoes 1 X 4 oz can chopped green chilies 2 Tbsp chopped cilantro 2 tsp ginger root Juice from 3 limes 1/3 cup dried whole grain [...]

Tagged as: entree, heart health, surf and turf

Asian pear salad

Whole food recipes

Have you ever tasted Asian pears in the middle of fall? They are a-m-a-z-i-n-g! Crunchy, sweet, juicy, fragrant….I can go on and on. Farmer’s markets are the best place to buy them – I find them to be a lot less expensive, fresher and riper than in the stores. To pick the best tasting pears, [...]

Tagged as: flavor, heart health, salad, seasonal eating

heart health

Fennel chickpeas salad

Baked summer squash with almonds and asiago

Peach salsa

The Berry Bomb salad

Muesli

The best brownies you’ll ever sink your teeth in

Oriental brown rice and salmon medley

Why eat beans? The compelling story.

Morning shake to get you going

Coconut apple and sweet potato soup

Stove top barley with sweet vegetables

Cod with sweet salsa and crackers

Asian pear salad

Use food to prevent disease

What's in your pantry?

Chef-approved healthy cooking techniques

You are "how" you eat

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