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Healthy Habit: Homemade Salad Dressings

By Jodie Parus, RD, LD When we make the decision to eat healthier, we oftentimes add salads to our daily menus. This is a great idea! Salads are a place where we can combine as many vegetables as we desire and incorporate some protein to create a colorful, nutrient dense meal to fuel our bodies. But then we usually top that beautiful, healthy creation with a not so healthy dressing. There are alternatives. One great habit to establish this new year would be to prepare your own salad dressings

Crockpot Frittata

Ingredients: 1 can (14 oz.) small artichoke hearts, drained and cut into quarters 1 jar (12 oz.) roasted red peppers, drained and cut into small pieces 1/4 cup sliced green onions 8 eggs, beaten 4 oz. crumbled Feta cheese 1 tsp. all purpose seasoning Ground black pepper to tasteDirections: 1.  Drain artichoke hearts and roasted red peppers. 2.  Slice the green onions and crumble the feta.  3.  Cut the artichoke hearts into quarters or smaller and put them in the bottom of the slow

Iced Coffee "Ice Cream"

If you are looking for a healthy sweet treat to replace your ice cream look no further.  This dairy free, coffee flavored ice cream is a great treat for a mid-afternoon slump and sugar craving! Ingredients: 3 cups vanilla or chocolate coconut yogurt (preferably organic)1 cup espresso, cooled to room temperature (if you do not have espresso a bold coffee will do). 2 tsp liquid stevia extract (I would recommend NuNaturals or SweetLeaf) 1 teaspoon pure vanilla extract    

Tilapia Tacos

Ingredients: 1 teaspoon garlic powder 1 teaspoon smoked paprika 1/4 teaspoon ground coriander 1/4 teaspoon ground black pepper 1/8 teaspoon kosher salt 2 pounds tilapia fillets 1 tablespoon olive oil 1 tablespoon finely chopped fresh cilantro 2 teaspoons canned chopped green chilies 1 diced peeled avocado shredded lettuce 12 small, approximately 6-inch corn tortillas Directions: 1.  Preheat broiler to high. 2.  Combine first 4 ingredients. Brush fillets with oil, and sprinkle with

If You Love your Valentine, Cook for Them!

By Jodie Parus, RD, LD Most people will be heading out to a restaurant this Valentine's Day to enjoy some time with the one they love. In fact, over 40% of people plan to go out to dinner and they will spend on average around $150 per couple. Many restaurants will be offering a prix fixe menu at a premium price. This year, why not stay home and prepare a meal customized to your taste? Better food for less money! You won't have to wait to be seated, past your reservation time that is,

Beef Roast with Roasted Carrots and Mushrooms

Herb Roast Ingredients:2 teaspoons mustard seeds 1 teaspoon sea salt flakes 1 teaspoon cracked black pepper1 tablespoon thyme leaves1/4 C olive oil, plus one tablespoon extra4 lb Service Foods boneless beef roast1/4-1/2 C Dijon mustard depending on taste1 stick room temperature butter Directions: 1.  Take the beef out of the fridge at least 10 minutes before you sear it or put it in the oven, this will ensure even cooking. 2.  Preheat oven to 250 degrees.  Combine mustard seeds, salt, pepper

Smoked Salmon and Cream Cheese Cucumber Bites

Salmon is a healthy source of omega 3 fatty acids and will make any appetizer spread upscale.  Ingredients: 2 cucumbers, peeled and cut into 1″ rounds 1 pound smoked salmon, cut into bite sized pieces (1) 8 ounce package cream cheese, softened 3 tablespoons fresh dill, chopped 1 tablespoon Horseradish (more or less to taste) 1 tablespoon coconut milk, optional Toothpicks or tiny party forks Instructions: 1.  Peel cucumbers and slice them into 1″ circles. Arrange on a platter

Asparagus Penne Pasta

Ingredients: 1 lb boneless skinless chicken breast cut into cubes 1 lb whole wheat or gluten free penne or rigatoni pasta 1 tbs. olive oil ¼ c olive oil 16oz. asparagus Salt and pepper to taste ½ c shredded Parmesan cheese Directions: 1.  Cook chicken breast cubes in pot over medium heat with 1 tbsp. olive oil all the way through.  Add asparagus and "roast" with chicken breast till it turns slightly green.  Remove from pan and set aside.  2.  Add water to pan and cook

Food Intolerances and Allergies

Dana Yarn, RDLD Are you suffering from food intolerances?  You may not even know it. When most people think of bad reactions to food, they picture their throat closing up, breaking out into hives, or experiencing debilitating stomach pains. Fortunately, not all food intolerances work that way, and actual symptoms can be much milder. So mild, in fact, that you might not even realize they are a result of a food intolerance.  I have several clients who has nagging symptoms and never correlate
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