7 STEPS TO IMPROVE YOUR LIFE

It has been 6 months since I lasted posted - I was in California the last time and I am back there now. I haven't cooked much lately worth blogging about, but I want to share some things. I have read studies on nutrition, exercise and other aspects of healthy living and the findings have been surprising, but many of them are common sense; floss your teeth, get adequate sleep, eat sensibly, etc. Here are a few simple strategies that are good for your health:

EXERCISE DAILY

Aim for at least half and hour, but five minutes of walking, running, dancing is infinitely better than doing nothing.

SLASH SALT

I grew up on it, sprinkling it at every meal. But excess sodium is responsible for all kinds of health problems and it's added to nearly every process item on the supermarket shelves. Try adding flavour with herbs like oregano, rosemary, parsley and basil.

ENJOY NATURE

Turn off the cell phone and listen to the sound of the breeze while enjoying a gorgeous view.

EAT FISH

Every cell in the body needs omega-3 fatty acids, and fish is a great source.

AVOID HIGH-FRUCTOSE CORN SYRUP

It is a prime ingredient in soda, salad dressings, ketchup, candy, cookies and lots of other items. It may be the biggest reason we have an obesity epidemic.

LEARN NEW THINGS

A Norwegian study found that men who participate in the most activities-attending a

concerts, playing an instrument, visiting a museum- have better health and overall satisfaction with their lives.

CHOOSE WHOLE FOODS

Lots of fruit, vegetables, whole grains and beans. Try for fiber-rich, protein packed, plant based dishes. Baked beans anyone?

Dump three or four cans of beans (any variety) into an oven -proof pot. (rinse them first, as they are usually packed in salty water) Add a half cup of broth to keep them from sticking. Stir in whatever herbs and spices you like, add some grated carrots or chopped onions (brown first). Mustard or maple syrup are nice additions. Bake covered at 350 for an hour. Serve over brown rice.

ON VACATION

I am on assignment in sunny California. I am taste testing and collecting recipes and data to share with you once I return. Keep eating well!

CHIA SEEDS

I have written about chia seeds before and if you haven't tried them yet remember they have 3x more iron than spinach, 5g of fibre per serving, 7x more vitamin C than oranges, 15x more magnesium than broccoli, 3x more anti oxidants than blueberries and 6x more calcium than milk. Also, chia seed help balance blood sugar, prevent diverticulitis, add healthy omega 3 to your diet, add age defying anti oxidanats and help cut cravings for food. Try them in your morning smoothie. Stir 2 tbsp in 1 cup of water and soak over night first.

AN OLD FAVORITE SALAD

It is amazing how such a simple list of ingredients can come together to create such a delicious and completly flavored salad. This sweet, crunchy classic is a great salad for your Easter dinner. I know you all have this salad in your cookbooks, so this is just a reminder to try it again.

3/4 cup walnut or pecans

3 apples, cored, cut into 1 inch chunks

1 cup green or red seedless grape halves

2/3 cup sliced celery

1/3 cup mayonnaise

2 tbsp freshly squeezed lemon juice

1 tbsp plain yogurt

1/2 tsp salt

Microwave nuts for 30 seconds to toast (stir every 10 seconds), cool and chop

Add mayonnaise, lemon juice, yogurt, salt to a large mixing bowl. Whisk to combine thoroughly. Fold in apples, grapes, celery, and walnuts. Mix until evenly coated with the dressing.

POWER FOODS

I have been reading Gary Null's book Power Foods and am inspired to create a better diet plan that enhances both my experience of eating and my overall health. I want my food to not only be good for me but also appeal to the senses. His book lists 15 "Power Foods" that have been chosen because of their proven health benefits and their versatility in creating flavorful dishes.

THE FIFTEEN POWER FOODS

Almonds - they are packed with protein; a 1/4 cup contains 7.55 grams, over 15% of the recommended daily protein allowance. Almonds are high in monounsaturated fats, the good fat that is linked to reduced risk of cardiocascular disease.

Oranges - High in vitamin C and dietary fiber. The vibrant orange color is indicitive of the powerful antioxidants and immunity support they provide.

Bananas - The perfect snack food with just 100 calories. Bananas offer protection against kidney cancer, aid in calcium absorption, are a good source of pectin and are rich in probiotic compounds.

Blueberries - One of the most potent antioxidants fruits you can eat. Blueberries also promote digestive tract movement and reduce the risk of colon cancers.

Onions - boasts anti-inflammatory, antibacterial benefits and may be helpful in reducing the inflammation associated with conditions as asthma, arthritis, and respiratory congestion.

Garlic - provides protection from heart diesease and stroke and plays a role in provention of colon cancer.

Ginger - soothes and protects the intestinal tract.

Legumes - are and excellent source of cholestral-lowering fiber and energy -booasting protein and iron. Legumes are inportant in the prevention of gallstones, increased cardiac health, regulation of blood sugar, lowered cholestrol levels, and protection from cancers.

Carrots - packed with prtective, disease fighting antioxidant compounds.

Peppers - packed with vitamins A and C

Shitake Mushrooms - good source of iron

Tomatoes - loaded with healthy vitamins and trace minerals. Associated with protection from hearta disease and cancer, improved night vision and improved sugar regulation. Help maintain bone health and reduce the frequency of migraines.

Leafy Greens - hign in antioxidants, help lower blood pressure, protect against heart disease, improve night vision.

Soy - plays a role in sleep regulation, essential for growth and normal metabolism, lowers cholestrol, strengthens bones mass, stabilizes blood sugar.

Whole Grains -packed with fiber and rich in heart healthy nutrients. Helps process calories, reduce the risk of colon cancer, prevent gallstones, regulatelood sugar

I hope you will use this list as a daily resource for meal preparation so you can enjoy all the benefits of Power Foods.

CARROT SLAW

Delicious food can be easy and made from simple ingredients. This is a good winter salad option, and is budget friendly. The slaw can be tweaked by adding cabbage or beets.

3 - 4 large carrots

2 tbsp olive oil

1 tbsp cider vinegar (I used red wine vinegar)

1 tsp dijon mustard

1 clove garlic, minced

salt and pepper

2 tbsp flax seeds (or almonds, pumpkin, sesame seeds)

Grate carrots on a box grater. Mix oil, vinegar, mustard and garlic. Season with S&P and sprinkle with seeds for a touch of texture. Simple but delish!

A HEALTHIER CHOCOLATE CHIP COOKIE

Let's face it, a chocolate cookie will never be as healthy a choice as broccoli, but sometimes you just need a little chocolate fix, and when you have a craving for a treat, these fit the bill (better than choosing Oreos). I have made thousands of chocolate chip cookies over the years and have tried every recipe, always looking for the perfect one, so I know my cookies pretty well. These are a healthier version of an old favorite. I cut back on the sugars, incorporated whole grains and increased the protein while still maintaining "cookie integrity". And I was able to use my favorite thing - quinoa!

3/4 cup quinoa flour (if you can't find it, use rolled oats blended in a food processor)

1 cup whole wheat flour

1/2 tsp baking soda

1/2 tsp salt

1/4 cup butter, softened

1/4 cup canola oil

1/3 cup granulated sugar

1/3 cup brown sugar

1 large egg

1 tsp vanilla

1 cup chocolate chips

1/2 cup chopped nuts (opt., but will add protein)

preheat oven to 350.

In medium bowl stir in flour, baking soda and salt.

Beat butter in a large bowl until fluffy. Add oil, sugars, egg and vanilla; beat until smooth and creamy.

Add the dry ingredients, beating on low speed until combined.

Stir in chocolate chips and nuts.

Drop by heaping teaspoons, at least 1 inch apart on greased cookie sheets.

Flatten slightly.

Bake cookies until firm around the edges and golden on top.

CHIA SEEDS

You may have heard of Chia Seeds, but if not, it is worth becoming familiar with them. I consider them a super-food and try to include them everyday in my diet somehow. I feel better when I have them regularly.

You may not know this about these seeds:

. Super-energizing for increased endurance and sustained energy. A balanced blend of protein, essential fats, fiber, complex carbohydrates and antioxidants. Chia is unrivalled among all seeds and grains for providing energy to your mind and body.

. Improves cardiovascular health. Provides high levels of essential fatty acids.

. Stabilizes blood sugar. Reduces blood glucose swings.

. Reduces cravings for sweets and junk foods. Chia's soluble fiber allows the release of its natural unrefined carbohydrate energy into the bloodstream.

. Improves mental focus and concentration. Chia's balanced essential fats boost brain power and brighten mood.

. High quality protein. Chia contains protein that is a higher percentage than that found in other grains. Chia is high in natural antioxidants.

. Promotes lean muscle mass. Chia's high-quality vegetable protein helps build increased muscle mass. It is useful for weight loss and weight maintenance. Chia's essentials fatty acids boost metabolism and contribute to metabolic function.

Gluten-free. Chia protein contains no gluten thereby being the ideal food for people with gluten sensitivity, carbohydrate intolerance, hypoglycemia, Celiac Disease or Crohn's Disease.

. An ideal super-food. Chia is an excellent functional food for most people, including those with food allergies, food sensitivities, or food and chemical hypersensitivity. Chia is portable, won't easily spoil and can be stored safely for extended periods; chia can be eaten raw, but also remains fresh after grinding.

I often eat them sprinkled on foods: salads, soups, yogurt, (whatever) or put a tablespoon in a glass of water and drink it. They can be eaten plain, but once moistened with liquid (saliva) they expand and turn into a gel. 2 tbsp daily is recommended.

Chia puts the super in superfood!

ONE LAST SOUP BEFORE SPRING

We are getting closer to spring and the end of soup season. I usually love soup, but a heavy, hearty beefy, barley soup didn't sound appetizing and felt like winter food, so I did this one instead. Made with chicken and fresh vegetables keeps it light.

Tomato, Chicken and Bean Soup

4 tsp vegetable oil

1 onion, chopped

2 or 3 each carrot and celery, chopped

3 cloves garlic, chopped

1 hot green chili pepper (opt), finely chopped

handful of green beans, chopped

1/4 tsp each salt and pepper

3 chicken breasts, cooked and chopped

2 cans (28 oz) tomatoes, broken up

1 can beans (any white or black bean)

1 can chicken broth (or boullion cubes and water to make 1 cup)

1 cup water

2 tsp oregano

1 tsp sugar

grated zucchini for top of soup

In dutch oven, heat oil over medium heat; cook onion, carrot, celery, garlic, chili pepper, salt and pepper. Cook until softened, about 6 minutes.

Stir in tomatoes, add beans, chicken broth, water, oregano, green beans and sugar. Bring to a boil. Reduce heat and simmer for 15 minutes.

Add grated zucchini (and parmesan cheese is good too) to top.

THIS WEEK'S QUINOA SALAD

Have I told you how much I love quinoa? This past weekend, I was visiting family and didn't have my daily quinoa and I really missed it. I didn't sleep as well and I felt sluggish. Time to get back at it. This weeks quinoa recipe is protein-rich. It incorporates lentils and chickpeas, which have plenty of fiber and are thought to lower cholesterol and help balance blood sugar levels.

Quinoa Chickpea and Lentil Salad

3 cups water

1 cup lentils

1 cup quinoa

1 can chickpeas, drained and rinsed

1 red bell pepper, diced

3 green onions, chopped

1/3 cup pecans, or walnuts, toasted

3 tbsp fresh parsley

1/2 apple cider vinegar

1/2 cup olive oil

2 minced garlic

2 tsp oregano

1/2 tsp pepper

Bring the water to a boil and add lentils. Reduce to a simmer and cook 15 minutes. Add quinoa and cook 10 minutes more. Allow to sit 4 minutes off burner. Drain any remaining water. Fluff with a fork and allow to cool.

Transfer the quinoa to a large bowl and add red peppers, onion, parsley and nuts. Toss with dressing.

SOMETHING REALLY TASTY!

Since this winter has been so long, I thought we needed to awaken our taste buds and have something that would remind us of summer. You of course, have probably had watermelon and feta salad before, but what great flavors. I combined watermelon, kiwi, feta, freshly ground pepper and chopped mint. Tastes like summer is just around the corner.

Yes, another quinoa salad! I can't eat nutrient, packed quinoa too often. I love it. It is the perfect food. It is classified as a complete protein, is gluten free, hypoallergenic and contains substantial amounts of the amino acids essential for children and infants. It is rich in vitamins, folic acid, biotin, calcium, potassium , iron, copper, magnesium, chloride. It is high in anti oxidants (I could go on and on) and the versatility in preparation makes it the perfect super food. I make a batch everyday or so and keep it in the fridge to have on hand. I use it everyday somehow. This morning, I added it to cottage cheese and I was very satisfied and didn't need to eat much more. You have got to try quinoa if you haven't yet.

Almond Mandarin Quinoa Salad

21/2 cups water

1/2 cup lentils

1 cup quinoa

1/4 cup canola oil

4 tsp apple cider vinegar

1 tbsp lime juice

3 tbsp canned mandarin orange juice

1/4 tsp salt

1/2 cup slivered almonds

1/2 cup dried cranberries

3 tbsp fresh parsley

one 10 oz can mandarin orange segments, drained

Place the water in a large saucepan over high heat and bring to a boil. Rinse the lentils and add them to the boiling water. Cover, lower to a simmer and cook for 18 minutes.

Add the quinoa to the lentils and return to a boil, then reduce the temperature to a simmer and cook for 10 minutes.

Turn off the heat and let the covered saucepan sit on the burner for 4 minutes. DRain any remaining liquid. Remove the lid and fluff with fork.

Whisk together the oil, vinegar, lime juice, mandarin juice and salt. Combine dressing and lentil mixture. Stir in almonds, cranberries, parsley and orange segments. (makes a lot of dressing so only use half or increase quinoa)

HEALTHY ITALIAN SIDE DISHES

We had an Italian dinner party last night. The chicken lasagna I made was very rich and unhealthy - loads of mozza cheese, parmesan cheese and hollandaise sauce, but the sides were pretty good. I made White Beans with Roasted Vegetables. Beans are a crucial element of the Italian diet. Cannellini are probably the best known Italian white bean but if you can't find them, substitute other varieties of white beans.

White Bean and Roasted Vegetables

1 lb dried cannellini beans (to save some steps you can use canned white beans)

1 lb small boiling onions (use chopped leeks to save steps)

1 lb grape or cherry tomatoes

1 yellow pepper, sliced

3 small zucchini, sliced

1 tsp salt (preferably sea salt)

1 tsp sugar

1/2 cup olive oil

Generously cover beans with water and soak at least 8 hours. Drain well.

Blanch onion in salted boiling water 1 minute, then drain and peel.

Cover beans with water and bring to boil. Add onions and simmer, partially covered, skimming froth as necessary, until beans and onions are tender. (1 hour) You can save these steps by using canned beans and sliced leeks)

Toss vegetables with salt, sugar and oil.

Put beans and onions in shallow baking dish, then arrange vegetables on top.

Roast, uncovered until tomatoes are falling apart. (45 minutes) YUMM!

Brussels sprouts, sliced very thin, result in an unbelievably delectable slaw. They are much tastier this way rather than baked, boiled or steamed. Costco sells bags of Brussel sprouts for next to nothing.

Shaved Brussels Sprout Salad

1 lb Brussel sprouts, discard colored leaves and stems left intact

1 cup pecan, lightly toasted

2 tbsp grated Pecorino Romano cheese (parmesan will do)

1/4 cup olive oil

3 tbsp fresh lemon juice

Holding Brussel sprout by stem end, cut very thin slices. Toss in a bowl to separate layers.

Lightly crush pecans with you hands and ad to Brussels sprouts along with cheese, oil and lemon juice, then toss to combine. Season with pepper.

BEST EVER BANANA BREAD

I know no one needs another banana bread recipe, but this one is worth trying. I go between several recipes, forgetting which one was the "best", but this is the one I made today. I hate banana bread that has nuts or is gooey so I have been adding cocoa to the mix, which not only dries it a bit, but makes it seem like a treat as well. The other thing I like to do is toast the banana bread and spread almond or peanut butter on it. It is a tasty combination of flavor favorites. That takes it beyond something your grandma serves at a luncheon to a more delicious level. Kids really like the banana, chocolate and peanut butter combination.

Chocolate Banana Bread

1 cup butter

2 cups sugar

3 cups mashed ripe bananas (6 bananas)

4 eggs, well beaten

2 1/2 cups flour

1/2 cup cocoa (optional)

2 tsp baking soda

1 tsp salt

1 1/2 cups frozen blueberries or chocolate chips (optional, if not adding cocoa)

Preheat oven to 350. Cream butter and sugar until light and fluffy. Add bananas and eggs and beat until well mixed. Mix dry ingredients and blend with banana mixture, but do not overmix. (Fold in blueberries if using). Pour into 2 lightly greased loaf pans. Bake 55 - 60 minutes. Test for doneness and cool on rack for 10 minutes before removing from pans.

ANOTHER RICE SALAD

I took this salad along to a potluck luncheon and it got lots of favorable reviews. It outshone the unimaginative green salads it was next to. It has a unique ingredient not often found in salads - barley. I like the wholesomeness of the barley, the added goodness of spinach and the chewy texture.

BARLEY RICE SALAD

(I know the pictures all look similar, but this one is different again)

1 1/2 cup pearl barley, rinsed

2 cup brown rice, rinsed

3 cups cherry tomatoes, halved

4 green onion, chopped

1 red pepper, chopped

1 cup celery, chopped

1 cup seeds (almonds, pumpkin or sunflower)

4 cups spinach, chopped

1 cup feta cheese, crumbled

1/2 cup olive oil

1/2 cup lemon juice

2 tsp basil or oregano

s&p

In saucepan of boiling water, cook barley until tender, about 20 minutes. Drain and rinse. Let stand 10 minutes to dry. Transfer to large bowl.

Meanwhile, in separate saucepan, bring 2 cups water and rice to bowl. Simmer until tender. let stand for 5 minutes. Add to barley mixture; let cool.

Cut tomatoes in half; add to barley mixture. Add onion, pepper, celery, seeds, feta and chopped spinach.

Add dressing and toss.

BROCCOLI BEAN SOUP

Tonight, I had some left over broccoli and carrots and made them into one of my favorite soups. I always like having soup on hand so I have something delicious to eat for lunch.

1 tbsp oil

1 cup chopped onion

2 cloves garlic, minced

4 cups broccoli, chopped

2 carrots, chopped

2 1/2 cups chicken stock

1 potato, diced (I didn't add one)

1 can white beans

2 cups milk

1 cup cheese, shredded (opt.)

s&p

Cook onion and garlic until softened.

Add remaining 5 ingredients. Cook until soft.

Blend until smooth

Add milk and cheese

Season to taste (sometimes I throw in a little red hot sauce for some wow)

MY FAVORITE QUINOA SALAD

I love the different contrasts in this salad. The salty feta, the sweet dates, the lemon and honey dressing, the soft and crunchy - it is my all time fav for quinoa

QUINOA SALAD

2 1/4 cups water

1/8 tsp salt

1 1/2 cups quinoa, rinsed and drained

2 tsp olive oil

1/2 cup celery

1/2 cup green onion or leek

1/2 cup pepper, chopped

3/4 cup pitted dates

1/2 cup feta cheese, crumbled

1/2 cup nuts, chopped (almonds, pumpkin, sunflower)

1/4 cup parsley, chopped

3 tbsp lemon juice

2 tbsp honey

1 tbsp olive oil

salt and pepper

Combine water and salt in large saucepan. Bring to a boil. Add quinoa, Stir.

Reduce heat to medium low. Simmer, covered for about 20 minutes without stirring, until quinoa is tender and liquid is absorbed. Transfer to large bowl

Heat olive oil in frying pan. Add celery, onion and pepper. Cook for 5 minutes until softened. Add to quinoa. Cool.

Add next 5 ingredients. Toss

Combine all 5 ingredients in small cup. Drizzle over quinoa mixture and toss until coated.

Makes 6 cups

EAT FIBRE

People who eat a lot of fibre every day may be less likely to die prematurely from a range of illnesses - including heart disease, cancer and infection. The benefits of fibre in weight loss, lowering cholesterol and protecting against heart disease have been well established, but studies show that most people don't reach beneficial levels. Adult women should eat 25 grams of fibre each day and men about 38 grams. A half cup of lentils contains about 8 grams of fibre, a half cup of raw almonds has nearly 9 grams. Fibre has a greater protective effect when it comes from grains rather than fruits, vegetables or beans because whole grains contain vitamins and minerals that have been shown to prevent disease.

WHEAT BERRY SALAD

1 cup wheat berries, rinsed and drained

1 15 oz can garbanzo beans, rinsed and drained

1/2 cup dried apricots, sliced ( I didn't have any)

1/2 cup dried cranberries

1/4 cup chopped green onions

3 tbsp oil

1 tbsp lemon juice

salt and pepper

In a medium bowl combine wheat berries and 3 cups water. Refrigerate over night. Transfer to medium pan; bring to boiling. Reduce heat; simmer, covered 45-60 minutes. Drain; cool.

In large bowl combine drained wheat berries, garbanzo beans, apricots, cranberries and green onions. In bowl whisk together oil, lemon juice and 1/2 tsp salt and pepper. Pour over wheat berry mixture; stir to coat.

You could also throw in celery, carrots, or seeds to vary taste. Whatever you have on hand.

This is a good way to start to use up some wheat storage. I now only have 23, 000 lbs left.

BEST CHICKEN SOUP EVER

When I am looking for an easy meal, I buy a precooked chicken, take the meat off the bones, boil up the carcass with some veggies to make stock and then proceed to make the most delicious chicken soup. It is sooo much tastier than boring, traditional, boiled until it is flavourless soup ( with nasty goopy noodles)

CHICKEN VEGETABLE RICE SOUP

This soup can be made with leftover rice, thus reducing the cooking time by 30 minutes. Leftover, cooked chicken or turkey can also be added to the soup. Sauteing the vegetables well bring out their natural sweetness. This is a key to developing flavour in any dish that call for sauteing vegetables.

7 cups stock or water

1/2 cup brown rice, uncooked

2 tbsp olive oil

1/2 medium onion, diced (I prefer using leeks which look better and aren't so oniony)

1 cup carrots, celery, parsnips, diced (I throw green beans in too)

4 garlic cloves

1 tsp oregano

1/2 tsp cumin

1/2 tsp thyme

1 cup cooked chicken or turkey

2 tbsp parsley, chopped

salt and pepper to taste

. bring stock and rice to boil, reduce heat, cover and cook for 30 minutes

. saute onion (leeks) carrots, celery and parsnips in oil over medium heat until vegetables start to brown

. add garlic, oregano, cumin, thyme and cook for 30 seconds

. transfer veggie mix to stock along with chicken. Continue cooking for 15 minutes or until rice is cooked

. add parsley before serving

USING THE ANCIENT GRAIN FARRO

Farro is a flavourful ancient grain with a mildly nutty flavour and pleasing chewy texture. I saw it at Costco recently, but it is also available at Italian supermarkets. It is a cross between rice and barley in flavour. It is versatile and easy to prepare. Add this ancient grain to soups or salad, use as a side dish or even for breakfast. It is worth trying out as it is high in protein and fiber.

Farro Salad with Tomatoes and Herbs

4 cups water

1 1/2 cups farro

2 tsp salt

4 green onion, chopped using most of green part

1/4 cup fresh parsley (don't even think about using dried)

4 tomatoes, chopped

2 tbsp balsamic vinegar

1/4 cup olive oil

1 clove garlic, minced

freshly ground pepper

. rinse farro

. cook in water, bring to a low boil and cover for 30 minutes or until "al dente"

. drain and cool

. add the tomatoes, onion, parsley to the farro and toss to combine

. whisk together garlic, vinegar, salt, pepper and olive oil.

. add the vinaigrette to the salad and toss to coat

. the salad can be refrigerated overnight

. especially nice with feta cheese added and additional vegetables - celery, peppers, olives, green beans

HEALTHIER VERSION OF HAMBURGER HELPER

This recipe is a budget conscious and healthier version of Hamburger Helper. There is no need to use packaged meals when this is so easy to do. And tasty also.

CHEESEBURGER PASTA

2 lb hamburger

1 onion

2 garlic, minced

1/4 cup mushrooms (opt)

1 28 oz can of tomatoes

1 can tomato soup or 1 cup salsa

1/2 cup milk

2 tbsp dijon mustard

4 tbsp ketchup

3 tbsp relish

1/2 tsp salt and pepper

1 cup shredded cheese

green onions and fresh parsley

3 cups uncooked whole wheat pasta

. brown meat with onion and garlic - cook pasta while browning meat

. add mushrooms

. add pasta, canned tomatoes, soup, milk, ketchup, relish, mustard, salt and pepper and cook 30 minutes over medium low heat until hot and bubbly (could also be placed in a casserole and baked 325 for 45 minutes)

. add cheese, parsley and onions before serving

. this makes a lot so half could be frozen for a later meal

RUMPELSTILTSKIN

Flax is a nutritional powerhouse and a super healing food. Everyone can benefit from adding flax seeds to their diet, especially those who suffer from constipation, intestinal and digestive problems, high blood pressure or cholesterol levels and cardiovascular disease. And of course, they have the highest percentage of "essential fats" of any seed which makes them ideal.

This recipe is made using flax seed so it is especially healthy. It is easily digested, contributes to a good night sleep and keeps your intestines healthy. Rumpelstiltskin can be made ahead of time so you can make it in the evening and have it for breakfast. It is a pleasant taste surprise for anyone eating it for the first time.

6 tbsp flax seeds

2 cups milk

1 banana, mashed with a fork

1 tbsp honey

juice form 1 orange

1 apple, peeled, cored and diced

. Pulse the flax seed in an electric coffee grinder for 5 second until ground.

. Bring the milk to a boil then stir in the flax meal

. Boil for 30 second, remove from heat then pour into bowl and let cool

. Add the banana, honey and orange juice

. Whisk vigorously

. Fold in the apple

. This mixture will have the consistency of pudding

. You can also add chopped dates, raisins, dried fruit or fresh strawberries or kiwis.

BEST CHICKEN EVER

Perhaps the best chicken you'll ever eat! And a good way to use up that giant jar of sun-dried tomatoes you bought.

CHICKEN WITH SUN DRIED TOMATO VINAIGRETTE

4 boneless chicken breasts

marinade:

4 tbsp olive oil

2 clove garlic, chopped

4 tbsp sun-dried tomatoes, chopped, plus some oil from tomatoes

2 tsp lemon or orange zest

2 tbsp balsamic vinegar

2 tsp basil

Mix marinade ingredients together; pour over chicken breasts in a plastic bag. Place in refrigerator at least 3 hours or over night. Place in baking pan and cook 325 (covered) until done; 45-60 minutes.

vinaigrette:

2 tomatoes, peeled, seeded and chopped

2 clove garlic, chopped

2 tsp basil

1 tbsp balsamic vinegar

juice of half lemon

4 tsp olive oil

3 tbsp sun dried tomatoes

1 tbsp parsley, chopped

To make vinaigrette, mix all ingredients together. Warm (do not boil). Serve with hot chicken.

BEST MUFFINS EVER!

These are my favorite muffins I make and are pretty healthy. They are so delicious they will become your favorites too!

YOGURT BLUEBERRY BRAN MUFFINS

2 cups plain yogurt

2 tsp baking soda

1 1/2 cups brown sugar

2 eggs

1 cup vegetable oil

2 cups natural bran

2 tsp vanilla

1 cup whole wheat flour

1 cup white flour

4 tsp baking powder

1/2 tsp salt

1 cup blueberries (fresh or frozen)

. Mix yogurt and soda, set aside

. Beat sugar, eggs and oil

. Add bran and vanilla

. Mix well.

. sift together flours, baking powder and salt

. Add to the sugar mixture, alternating with yogurt

. Fold in blueberries and bake at 350 for 25 - 30 min

. makes 24 muffins

. they are good without the blueberries or with chopped dates added

MAKING HEALTHY CHOICES

With the start of a new year, what better time to reevaluate our food and lifestyle choices? My goal in posting this blog is to share things I have learned and things I have tried with success. The only expertise that I bring is that I am passionate about health and nutrition, and I know how to spell quinoa and how to use this obscure grain. I hope you join me and make healthy choices!

Here are five of my favorite healthy recipes. I will add a new recipe every few days.

CURRIED RICE SALAD

1 cup brown rice, uncooked

1/2 cup almonds or 1 cup cooked chicken

1/2 cup celery, diced

1/2 cup green pepper, diced

1/2 cup red pepper, diced

2 tbsp green onion, chopped

2 tbsp cilantro or parsley, chopped

1/4 cup lemon juice

3 tbsp olive oil

1-2 tsp curry powder

1 tsp salt

1/8 tsp pepper

. Cook rice and set aside to cool

. Stir in almonds (or chicken, or both) celery, peppers, green onions and cilantro.

. In small bowl, mix lemon juice, olive oil, curry, salt and pepper

. Pour dressing onto rice mixture, stirring thoroughly.

. Adjust the seasoning

GRANOLA

4 cups old fashioned oats

1 1/2 cup sliced almonds (or assorted nuts and seeds)

1/2 cup brown sugar

1/2 tsp salt

1/2 tsp cinnamon

1/4 cup cooking oil

1/4 cup honey

1 tsp vanilla

. In a bowl, mix the oats, almonds, brown sugar, salt and cinnamon

. In a saucepan, warm the oil and the honey.

. Stir in vanilla

. Pour liquid over oat mixture

. Spread granola on baking sheet

. Bake at 300 fro 40 minutes stirring every 10 minutes.

. Cool and seal in airtight container (stores in freezer for 3 months)

. Dried fruit is a nice addition

SPINACH SMOOTHIE

1 bunch washed spinach (enough to fill canister)

1 ripe banana

1 orange, apple or other piece of fruit

1 1/2 cups soy milk

12 icecubes

. Add all ingredients to blender and blend until smooth

. 3 - 4 pitted dates are very tasty

TUNA WHITE BEAN SPREAD

2 cans tuna, drained

1 can white beans, slightly mashed

1 tbsp capers

2 diced tomatoes

2 cloves garlic, minced

2-3 tbsp olive oil

2-3 tbsp lemon juice

1 cup cilantro (or parsley)

s&p

. Combine all ingredients and serve with toasted, grainy bread.

COCOA ENERGY BARS

3/4 cup peanut butter

3/4 cup honey

3/4 cup packed brown sugar

1/2 cup cocoa powder

1 1/2 cup oatmeal (not instant)

1 1/4 cup rice krispy cereal

1 cup dried cranberries, raisins, apricot

1 cup chopped peanuts or almonds

. spray 9x13 pan

. in saucepan combine peanut butter, honey, brown sugar and cocoa

. cook over medium heat for 6 minutes, stirring often until smooth

. remove from heat

. stir in oatmeal, cereal, cranberries and nuts

. press into pan

. cool and cut into squares