nurturing wellness with our weight

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Bake a sweet potato. Sauté kale with onions and peppers, add diced yellow squash at the end.  Slice potato down the middle and stuff with sauteed veggies.

Way better than I thought it would be.

Finally, I can cook salmon.  Seasoned with a chili spice blend.  

Sear in olive oil until it doesn't stick. Flip, cover, remove from heat and let steam cook til done.

Niiice, and moist. 

Flavorful and healthy.

Fresh Green Beans, Red Skin Potatoes and sliced White Onion with Shredded Turmeric Root, Garlic, Mustard Powder and a touch of Sea Salt and Black Pepper.  No Stick Spray and a little olive oil. That's it! 

Oh, I sprinkled basil on top, but it didn't add much to the dish.

Enjoy with baked or broiled fish on Anti-Inflammatory Fridays. (Works for Sunday Dinner, too.)

Collards sauteed in no stick spray and olive oil with garlic, onion, serrano and/or jalapeno peppers.  Add okra last, cover and remove from heat, and let steam. Give it 20 minutes or so. Good to portion and freeze (PPF) for a quick grab of healthy greens any time.

For cabbage, no okra, and added about a tablespoon of uncured diced ham. Cabbage only needs about 10 minutes to steam.

Lots and lots of non stick spray.  Sauté onion, spinach, and just a teaspoon of uncured diced ham. Remove when softened. Spray pan again and wisk eggs (1 whole egg and 1 or 2 egg whites), pour into pan then pour mixture on top. Let it cook then flip. Let it cook. Add just a bit of cheese and fold.  We don't have to give up things we like and that make our food tasty. Less and less often (LLO) is the key. Enjoy. 

 I won't do coconut milk again (way too much fat) but chicken and mixed vegetables with chicken or vegetable broth - and maybe low-fat milk. Add some rice.  Sprinkle with chives. Enjoy.

I never really liked white beans but they're one of my faves now. These are northern beans with white onion, green onion, bell peppers, low salt chicken broth and yeah, okra (optional, add after beans are done, turn off heat and warm through - it will keep some texture). Enjoy! A few shakes of hot sauce will set it off!

Mix crunchy and soft lettuces.  Add what you like. tomatoes, onion, olives, beets, avocado (1/4), low fat cheese, protein (like chicken or shrimp). Season with no salt garlic and herbs. Dress lightly (LLO). Simply Good.

Fave healthy dressing: olive oil, vinegar, lemon, salt, pepper.

There are some good whole wheat pastas out there but it took a while to find one. 

Boil pasta while sautéing shrimp in garlic and olive oil, salt and pepper, and any favorite herbs or spices. Add pasta to cooked shrimp in the sauté pan. 

Adding a sprinkle of parmesan cheese is a good touch.

Add cumin, smoked paprika, chili powder, ancho chili powder, garlic powder (salt and pepper if desired) and add to ground turkey with a little water. Simmer on low until seasonings are blended.  For an even healthy-er twist, taco season black or pinto beans and substitute for meat. 

FOR LESS-FAT CRUNCHY TACO SHELLS Cover bottom of skillet with lots of canola and olive oil non-stick sprays, medium heat. Cook shells on one side only until brown and slightly crunchy. 

Mix Black Beans, Black Eye Peas, Corn, Red Onion, Green or Black Olives, Green or Red Bell Pepper, and Chopped Tomato. Can be dressed with Italian dressing but as is works. Olive Oil and vinegar are an alternative, Salt and pepper are certainly optional but not needed. This version leaves out the salami, ham, and even the feta cheese and it's still good.