Read the food labels





This past weekend was Superbowl and our family was ready to enjoy some of our favorite snack foods.  Trying to keep it somewhat healthy our daughter purchased a spinach veggie-dip with pumpernickel bread.  It looked so appetizing.

However,  upon reading the ingredients on the container I was dismayed at what I discovered.  To my utter amazement I discovered CHICKEN FAT as one of the ingredients.  Wow!  I certainly was not expecting that in a veggie-dip.  Needless to say, we ate the pumpernickel bread minus the spinach dip!

It is a reminder to be an informed consumer. Too often, we get caught up in the pretty packaging.  If it looks healthy, then it must be alright to eat!  Unfortunately, that is not the case.

This one surprised me! Remember read the labels and don’t be fooled by marketing tactics and pretty designs.




It’s a Fish Kinda day!

salmon-picI can’t say that I am very fond of fish, in fact, I would say for the most part, I avoid it at all costs.

Growing up fish was either from a can (tuna) or covered in batter (halibut with chips).  Once in a while Dad would make a white sauce with parsley to enhance some pan-fried fish that Mom would make.  This is the only way I enjoyed fish and ate it.

When I met my husband’s family for the first time they served broiled salmon with a wedge of lemon with green beans and rice.  Not wanting to make a fuss I managed to wash it down with several glasses of apple juice.

Fast forward to present day, you will now see tins of tuna and red salmon in the pantry shelf along with frozen salmon fillets in my freezer.  Yes, somehow I succumbed to the pressure of eating more fish.  After reading many articles and books about the health benefits of fish(heart health, brain food, eye improvement, skin enhancer etc.) I decided it was worth introducing it as part of our family meal plan.

At first, I tried hiding the fish in casseroles, and cream cheese pates but little by little I began to enjoy the flavor of it and no longer need to “hide it”.  Today, not only do  I enjoy eating fish, I enjoy catching fish and eating them!  A few of my favorites are perch, sunfish, bass and even catfish (I know, right?).

If you are not a big fan of fish, give it a try!  Your body will love you for it! Bon Appetit!
Continue reading

Christmas shaped fruit & veggies

I am always looking for creative ways to serve food, especially when it comes to special occasions.  Since Christmas is around the corner I decided to find some cool ways to display my fruit and veggies.  Below are pictures and links to some great ideas.  Merry Christmas and Enjoy!


Nature’s Mayo!


When I think of avocados, I think guacamole.  I haven’t had avocado any other way.  However, I know some people use them in sandwiches, smoothies and salads so I decided that I would buy a few and incorporate them into my meal plan.

One of my favorite sandwiches is tomato and green onion on ancient grain bread with a light layer of mayo.    This time I decided to add avocado to the mix and boy did I ever get a pleasant surprise! It was so creamy and delicious.

Avocados are high in heart-healthy monounsaturated fatty acids and contain no cholesterol.  Their potassium content is higher than that of a banana.  Avocados are also high in antioxidants, including Lutein and Zeaxanthin. These nutrients are very important for eye health and lower the risk of macular degeneration and cataracts.

Avocados truly are “Nature’s Mayo” and this superfood is a far healthier choice than store bought mayonnaise.  Why not give it a try?

Below is an easy “Avocado Mayo:” recipe.

Avocado Mayo (Vegan Mayo!)

Prep time: 5 mins. Serves: 6


2 Avocados

1 tablespoon White Vinegar

Juice of ½ Lemon

⅛ teaspoon garlic powder

⅛ teaspoon onion powder

Sea Salt (to taste)


With a Food Processor: add all the ingredients to the bowl of your food processor (fitted with the blade) and puree until smooth (you may need to stop and scrape down the sides a couple of times) – Add salt to taste

With a Fork: add all the ingredients to a medium bowl, mash until it is relatively smooth and combined – Add salt to taste

To store: place plastic wrap with direct contact to the mayo to prevent browning, it should last well for 1-2 days in the fridge

Lentils, red, green and brown


This week I am restocking my kitchen, after a few weeks of hosting holiday parties.

While I was writing my list of things to purchase I decided that I would add lentils to the list.  I haven’t really cooked with lentils before, but love lentil and mulligatawny soup.

My dad was born and raised in Ireland, but when he was in his early twenties he had an opportunity to work in the Bahrain for a few years.  It was there that he learned how to cook some wonderful aromatic dishes and expanded his culinary skills.  Every weekend at home, my dad would take over the kitchen and make some wonderful concoctions.  Cooking with lentils, he made Mulligatawny and lentil soups.  He introduced our family to curried goat, chicken and beef, fragrant rice etc..  He made his own yogurt and chutney as well.   Thanks to him, I was introduced to a wonderful world of spices and hot foods.

Lentils come in red, green or brown colors and are extremely healthy for you.  They are high in fiber and protein.  Just one cup of lentils contains 15g of fiber and 17.8g of protein.

Because of their high fiber content they help with weight loss. They satisfy your hunger, make you feel full, therefore you eat less.   They also take a while to digest, and because of their slow absorption rate blood sugar levels stay balanced.  This is good news for someone who is diabetic, or hypoglycemic.

Lentils are also good for your heart, because they contain folate and magnesium. Folate lowers homocysteine levels, a serious risk factor for heart disease. Magnesium improves blood flow, oxygen and nutrients throughout the body.

If you cook with lentils, I’d love to hear how you use them, and maybe perhaps share your favorite lentil recipe.  In the meantime there is a link below that has terrific recipes.

Great recipe site for lentils is