sweet & salty keto chocolates

The ketogenic diet has been used for decades as a treatment for children with epileptic seizures, and research continues to emerge on the diet’s potential to help in other areas, including certain types of brain cancer. These tiny chocolate cups are completely sugar-free and safe for those following a ketogenic diet, providing a 4:1 ratio…

salmon and the sunshine vitamin

Vitamin D has most certainly been receiving its due recognition in nutrition headlines lately. In addition to helping us absorb calcium to protect bone mass, vitamin D is required for muscle and nerve function, and it also plays a key role in our immune systems. Maintaining good vitamin D status may help prevent colorectal cancer,…

green pancakes (and ham, of course)

Since green eggs and ham just weren’t going to fly at my dinner table, we decided to try a green pancake recipe for St. Patrick’s Day.  By the shade of these pancakes you can see that they didn’t use green food coloring!  The color comes from a nutritious blend of baby spinach, blueberries, and banana.  My littlest…

the best thing about spring

A few years ago, my wonderful green-thumbed Mom created an herb garden in my backyard as a birthday present.  I’m amazed at how hardy the herbs are, with many of them surviving the mild Texas winter – the original sage, rosemary, and oregano plants are still standing.  But every year we get a new basil plant (my…

sugar, carbohydrates and diabetes

There are mixed messages out there when it comes to eating a healthful diet with diabetes.  Store shelves are filled with sugar-free treats marketed to the diabetic population and there is no shortage of quick-fix diet advice in the media.  We all know and love someone who is managing diabetes, so separating myth from fact…

it’s all about the small stuff

Usually we tell people not to sweat the small stuff.  But when it comes to making healthy changes that will stick, it’s the small things that really make a difference.  So in honor of National Nutrition Month, here are my favorite tips for living your healthiest life: Plan to pick something new:  a new vegetable,…

packaged pancakes to the rescue

I love to make pancakes, and we have a bunch of recipes on rotation.  My kids love that I love to make pancakes too, so when they sweetly asked for them on a busy weeknight, I really wanted to say yes, even though I didn’t have all the ingredients.  Those darn cute faces will get…

not-too-sweet banana bread cookies

Who wants cookies for breakfast?  Almond flour, banana, flax, and unsweetened coconut make these a healthy on-the-go treat to accompany that morning latte.  In addition to whole grains, nut flours can also be used for baking up nutritious creations, and almond flour has become my go-to choice for muffins and cookies. Tree nuts such as…

lentils meet overnight oats

Red lentils must be one of the prettiest foods, and provide an impressive array of nutrients for something so tiny.  Still, I have always been a bit intimidated by pulses in general and how to cook them.  This fun and somewhat unconventional baked breakfast dish combines red lentils with steel-cut oats and warm spices for a…

a quick breakfast upgrade

I can’t possibly be the only person who shops on the weekend and is completely out of fresh fruit by Thursday, right?  I have always stashed overripe bananas in the freezer for baking, but have recently taken to turning them into the kids’ new favorite drink – sunrise smoothies.  I have one child that doesn’t…

is avocado oil the new evoo?

For all the avocado lovers out there, the news about avocado’s benefits for cholesterol and heart health1 is music to our ears. Avocados are a rich source of monounsaturated fat, fiber, potassium, and antioxidants. And of course, they are insanely delicious. But what about avocado oil? Since February is American Heart Month, let’s talk about…

change up your (whole) grains

Muffins are often created with lots of sugar and refined grains, making them more of a treat than a breakfast staple.  The 2015-2020 Dietary Guidelines for Americans1 recommends making at least half of your grains “whole grains”.  So how do you go about incorporating more whole grains in baking while still keeping things delicious?  Here are my…