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

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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

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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

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

Pineapple Pumpkin Smoothie

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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

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When talking about plant-based nutrition in our Kaiser Permanente nutrition classes, I'm often asked how to translate the "Healthy Plate" concept to breakfast. The answer...

Overnight Oats

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

Pineapple Pumpkin Smoothie

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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 ☘

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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)

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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,...
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Marinades & More

Blueberry Breakfast Salad

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When talking about plant-based nutrition in our Kaiser Permanente nutrition classes, I'm often asked how to translate the "Healthy Plate" concept to breakfast. The answer...

Walnut Cilantro (No Oil) Pesto

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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

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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...
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Soups & Salads

Broccoli Almond Salad with Avocado

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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

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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

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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...
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Sides

Quick Quinoa with Wasabi Arugula

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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

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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’

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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...
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Entrées

Arctic Char (or Tofu) with Cilantro Island Sauce

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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

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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)

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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...
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Desserts

Super Moist Pumpkin Bars

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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

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

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Disclaimer

The material on this site is for information purposes only and is not a substitute for medical advice or treatment for any medical conditions. You should promptly seek professional medical care if you have any concern about your health, and should always consult your physician before starting a fitness program.

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