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Real Food Recipes

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

 Click on the titles below to view more recipes in that category. 

appetizers & snacks

Pineapple Mango Guacamole

Karen Owoc -
2
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

Karen Owoc -
1
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 to...

California Spinach Dip

Karen Owoc -
2
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

Super Moist Pumpkin Bars

Karen Owoc -
0
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 the New...

Sips

SPA Smoothie (Spinach, Peach & Apple)

Karen Owoc -
2
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,...

Blueberry Blast

Karen Owoc -
0
Sometimes it's a challenge to eat all your fruits in a day. Perhaps you miss all those luscious summer fruits that were once so...

Soups & Salads

Broccoli Almond Salad with Avocado

Karen Owoc -
1
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

Karen Owoc -
2
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

Karen Owoc -
5
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

Karen Owoc -
3
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 -
3
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’

Karen Owoc -
1
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

Eggplant Italiano

Karen Owoc -
3
Update: Eggplants are low in calories and fat and a good source of dietary fiber, B vitamins, potassium, and vitamin C. Traditional Eggplant Parmesan...

Arctic Char (or Tofu) with Cilantro Island Sauce

Karen Owoc -
2
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

Karen Owoc -
0
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-lovin' omega-3's, and delicious....

Desserts

Brownie Makeover

Karen Owoc -
0
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.

© 2019 Karen Owoc. Powered by Embtel Solutions, Inc.