Healthy Frozen Treats!

popsiclePopsicles are a staple around here when the temps start hitting the 80s. They are a tasty way to keep the kids cool. However, the commercial ones can be loaded with sugar, artificial colors and flavors.

Healthy frozen treats from are easy to make and can be a delicious way to sneak in greens, as well as other fruits and veggies that aren’t favorites. All you need is a popsicle mold, healthy ingredients and your imagination. Blueberries, kale, spinach… the possibilities are endless! And remember, these aren’t just for kids, either.

If you need some inspiration, here are a few recipes.

Tropical Popsicle (credit to Garden of Life)

This one uses wheat grass powder which is one of the most nutritionally dense greens on earth, power-packed with naturally occurring nutrients including chlorophyll, beta carotene, vitamin C, B vitamins, amino acids, magnesium, potassium, manganese and betaine.  Continue reading “Healthy Frozen Treats!”

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Dinner Tonight: Bean Salad

beansWhenever I need a dish for a summer potluck, I make this three-bean salad. It holds up well, and actually tastes better after sitting for a while. Beans are a nutritional powerhouse, as they are high in protein and antioxidants, and are an excellent source of fiber. More great basic information about beans can be found in this short article.

For this recipe, I use whatever beans I have on hand. You can use canned beans, but if canned goods aren’t your thing, make your own beans – it’s easy! Rinse your dried beans carefully to ensure no dirt or other foreign matter; soak your clean beans in plenty of fresh water overnight; in the morning simply drain, rinse well, and then boil in fresh water until tender. That’s it! Now your dried beans are ready for use in this or any other recipe.

Continue reading “Dinner Tonight: Bean Salad”

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Dinner Tonight: Spring Salad Greens with Honey Lime Vinegrette

GreensWith spring finally here, I have been feeling more like eating salad greens. I tried this salad the other night and it was  a winner with everyone. This recipe is chock-full of powerful nutrients like folate, iron, monounsaturated fats, and protein. You can use any spring salad greens; I used spinach for its heartiness, and it stood up to the dressing very well. Serve it with a nice side of wild salmon and you have a lovely dinner. It’s also just as nice on it’s own!

Spring Salad!

  • 1/4 cup walnut oil
  • Juice of 1/2 lime
  • 2 Tbsp honey
  • 1 tsp Dijon or grainy mustard
  • 1 garlic clove, grated
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 4 cups spring salad greens
  • 2 cups radicchio, sliced
  • 1 cup radishes, sliced
  • 2 cups cooked dried chickpeas
  • 1 avocado, diced
  • 1/3 cup sunflower seeds
  • 1/2 cup soft goat cheese, diced

Blend together walnut oil, lime juice, honey, mustard, garlic, salt, and pepper. Set aside. ( I made this an hour before to let the flavors meld.)

In a large bowl, toss together greens, radicchio, radishes, and chickpeas. Divide greens mixture among serving plates and top with equal amounts of avocado, sunflower seeds, and goat cheese. Drizzle dressing over the top.

 Photo from here, with thanks.

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Dinner Tonight – Eggs!

eggs / omelette muffinsEggs are one of the best fast foods available. They are economical and provide a host of nutrients and vitamins our bodies need. And they can be eaten on their own or as part of a multitude of sweet and savory dishes.

The white of the egg (albumen) is all protein with very little fat, and the yellow yolk (the vitellus) contains the fat and many other nutrients. All together an egg is a powerhouse food that contains vitamins A, D, E, and various B vitamins; the minerals selenium, calcium, iron, and zinc; and the antioxidant lutein.

Eggs are my go-to food when I haven’t prepared anything for dinner. This recipe is a favorite, especially with my kids. They love the small size of the dish. I love that they are getting a quality meal!  Continue reading “Dinner Tonight – Eggs!”

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Dinner Tonight: White Bean Kale Soup

It is one of those days when I just want to cuddle up with a blanket, a movie and a hot bowl of caldo verde. Caldo verde is Portuguese soup that is made with potatoes, thinly sliced kale, and chorizo. Since I live in an area where chorizo is hard to come by, I make a vegetarian version with white kidney beans. Packed with antioxidants, fiber and heart healthy goodness, this white bean kale soup is sure to warm you up in this frigid weather.  Continue reading “Dinner Tonight: White Bean Kale Soup”

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