Real Food

The essence of today’s nutrition message is eat “real food”. Nutrition has come full circle… from field to table, TV dinners, instant breakfasts, and now back to whole food that’s as close as possible to the way nature made it.

You can control how you fast you age and how well you feel. Research shows that certain foods can cause and combat chronic systemic inflammation that’s responsible for many chronic diseases, such as heart disease, dementia, cancer, diabetes, and rheumatoid arthritis.

xo

appetizers & snacks

Island-Style Guacamole

- June 14, 2013

UPDATE: Mangos are in peak season, so find ways to include these refreshing tropical fruits in your daily eating plan. They're filled with nutritious...

Bruschetta with Garden Tomatoes and Basil

- June 23, 2009

UPDATE: Bruschetta (pronounced "brusketta") is a healthy snack or appetizer and easy to make. (Chopping tomatoes required, but can be therapeutic.) If you're so lucky...

California Spinach Dip

- July 22, 2009

UPDATE: If you crave spinach dip but cringe at the thought of all the saturated fat and salt, try this as an upgraded alternative....

Breakfasts

Pineapple Pumpkin Smoothie

- August 2, 2019

When it comes to making fruit smoothies, I always encourage adding a vegetable, protein and healthy fat. It makes for a more balanced beverage...

Blueberry Breakfast Salad

Karen Owoc - August 1, 2019

When it comes to following a whole food, plant-based lifestyle, I'm often asked how to translate the "Healthy Plate" concept to breakfast. The plate...

Overnight Oats

Karen Owoc - July 22, 2019

Overnight Oats are a great way to eat breakfast without cooking one. Prep your bowl of goodness the night before and by morning you...

Beverages

Pineapple Pumpkin Smoothie

- August 2, 2019

When it comes to making fruit smoothies, I always encourage adding a vegetable, protein and healthy fat. It makes for a more balanced beverage...

Eat Your Greens ☘

- March 17, 2016

Happy St. Patrick's Day! While deciding what to wear that's green today, how about thinking of eating some green too? Here are a some 'real...

SPA Smoothie (Spinach, Peach & Apple)

Karen Owoc - February 3, 2015

UPDATE: Smoothies are an excellent (sneaky) way to get my teen to swallow his dark leafy greens and flaxseeds. Here's one of my simple,...

Marinades & More

Blueberry Breakfast Salad

Karen Owoc - August 1, 2019

When it comes to following a whole food, plant-based lifestyle, I'm often asked how to translate the "Healthy Plate" concept to breakfast. The plate...

Walnut Cilantro (No Oil) Pesto

Karen Owoc - July 24, 2019

Cilantro is a powerful protector when it comes to preventing strokes and memory loss. It contains high levels of compounds called nitrates which is...

Herbed Dijon Marinade

Karen Owoc - July 18, 2019

As a follow up to Cancer-Safe Grilling, marinating your meat, poultry and fish before grilling is key. Research suggests that marinating for at least...

Soups & Salads

Broccoli Almond Salad with Avocado

- August 9, 2009

UPDATE: Looking for a quick side dish that's different and delicious? When you're in the mood for a new twist on the usual steamed broccoli, give...

Honey Mango and Scallop Salad

- May 31, 2010

UPDATE: Salads make a refreshing, light meal as well as a nice starter. Here's a tropical seafood salad that is sure to please! The...

Toasted Quinoa Salad with Shrimp and Edamame

Toasted Quinoa Edamame Salad with Shrimp or Tofu

- May 28, 2012

UPDATE: As a follow-up to the Southwestern Quinoa with Black Beans, here's a nutrient-dense, protein-packed salad to try. It's fresh in taste, texture and color...

Sides

Quick Quinoa with Wasabi Arugula

- November 24, 2013

UPDATE: Need some healthy fast food? Here's a high-protein, high fiber dish that you can enjoy as a side, salad. or to-go lunch. Why quinoa? It's...

Southwestern Quinoa with Black Beans

Karen Owoc - May 24, 2012

UPDATE: Quinoa (pronounced "KEEN-wah") has gained recognition and popularity as a gluten-free grain alternative and valuable vegetarian source of protein. As a breakfast, side...

Sugar Snap Peas in Shallot ‘Butter’

- August 5, 2009

UPDATE: Sugar snap peas have edible pods (they're actually fruits) and are cousins to snow peas. Their pods are round, as compared to flat...

Entrées

Arctic Char (or Tofu) with Cilantro Island Sauce

Karen Owoc - August 30, 2009

UPDATE: Icelandic Arctic char, also known as salmon trout, is rich in heart-healthy omega-3 fatty acids. If you haven't tasted Artic char, it's well...

Grilled Salmon Cakes

- July 17, 2009

UPDATE: When you're in the mood for a fresh all-in-one meal, this dish is an easy fix. It's colorful, rich in skin-loving' omega-3's, and...

Hawaiian Habañero Black Cod (or Tofu)

- July 12, 2009

UPDATE: Black Cod — also known as Butterfish and Sablefish — contains as much as 30% more heart-healthy omega-3 fatty acids as wild salmon, except King Salmon. This delicacy has...

Desserts

Super Moist Pumpkin Bars

- November 13, 2016

Pumpkins are the eternal symbol of fall and a healthy food, but they're often transformed into not-so-healthy desserts. New York magazine declared Pumpkin is...

Brownie Makeover

- April 18, 2011

The next time you have an inextinguishable craving for brownies -- make them with dark chocolate for the extra flavonoids (antioxidants). But did you...