RSS Feed

Tag Archives: brunch

10 Ways to Cut Back on Sugar

Americans are consuming way more sugar than they should — 22 teaspoons a day. It’s clear we need to cut back, but it’s hard to break old habits. The American Heart Association (AHA) is urging people to aim for no more than 100 calories of sugar a day (six teaspoons). Here are some easy things you can do to lighten up on the white stuff.

1. Cut back slowly. A gradual switch is ideal to avoid the chances of regressing back to sweets.

2. Try to ween yourself off of the sugar you add to foods. Stir less sugar into your cup of joe and sprinkle less sugar on your cereal or oatmeal.

3. Choose your sugar vice for the day. Limit your daily sugar intake. Keep in mind that one soft drink, a small candy bar, a few plain cookies, or a small portion of light ice cream or frozen yogurt is equal to 100 to 150 calories of added sugar.

4. Don’t be fooled by natural sugars. Brown sugar, molasses, Sucanat, and turbinado sugar are still sugar. 5. Avoid liquid sugars. A 12-ounce can of coke contains 40 grams of sugar, and a 20-ounce bottle of Vitamin Water contains 32 grams.

6. Buy plain yogurt instead of flavored yogurt. Either sweeten it with fresh or frozen fruit, or mix half plain yogurt with half fruit yogurt.

7. Don’t be fooled by healthier versions of treats. An oatmeal raisin cookie and strawberry ice cream are still made with sugar. So are many energy bars.

8. Get fruity. To satisfy your sweet tooth, choose naturally sweet foods like fruit, dried fruit such as dates or apricots, fruit smoothies, carrots, sweet potatoes, and homemade popsicles.

9. Check labels on fruit products. Fruit is naturally sweet enough, but some companies choose to make it sweeter by adding sugar. Choose jams and juices that are sweetened with nothing but fruit.

10. Check labels on other foods and look for hidden sugars. If a label says sucrose, corn syrup, high fructose corn syrup, cane juice crystals, evaporated cane juice, dextrose, molasses, or malted barley extract, it contains sugar.



Shrimp With Farfalle & Zucchini

Looking for something healthy and fresh to eat? Try out the shrimp with farfalle & zucchini. This simple

recipe is delicious!


  • 2 tablespoons olive oil
  • 2 cloves of garlic, sliced
  • 2 pounds of baby shrimp
  • 6 zucchinis, cubed
  • 1 teaspoon All Purpose Seasoning Salt (such as McCormick Season All)
  • 1 teaspoon onion powder
  • 1 cup white wine
  • 1 pound Farfalle Pasta
  • 1/2 cup of Parmeggiano Reggiano (grated), plus extra for topping
  • 1/4 cup fresh parsley, chopped


  1. Sauté olive oil and garlic in a large pan until golden. Add shrimp and cook until slightly pink.
  2. Add zucchini to sauté – season with salt, pepper, seasoning salt and onion powder. Mix all ingredients together for a few minutes. Put lid on the pot so that the zucchini can release all of its natural juices. After about 2 minutes, lift off the lid and add the wine. Toss until all the flavors combine.
  3. Cook only halfway – turn off the flame and put the cover back on.
  4. In the meantime, boil water – add salt, cook pasta al dente for about 5 to 6 minutes. Drain pasta and add to the pan with the shrimp and zucchini. Finish cooking all the ingredients together and add freshly grated parmeggiano cheese.
  5. Transfer to serving bowl and garnish with more grated cheese and fresh parsley.


Grilled Chicken Greek Salad

Simple to cook and prepare, this salad offers an explosion of Greek flavor in every bite.


  • 3 tablespoons lemon juice, divided
  • 3 tablespoons olive oil, divided
  • 1 tablespoon minced garlic, divided
  • 1 teaspoon kosher salt, divided
  • 1 teaspoon pepper, divided
  • 1 1/2 teaspoons ground cumin, divided
  • 2 boned, skinned chicken breast halves (1 lb. total)
  • 2 tablespoons tahini (sesame paste)
  • 2 cans (15 oz. each) chickpeas, drained and rinsed
  • 2 tomatoes, chopped
  • 1/2 red onion, thinly sliced
  • 1/2 sliced red bell pepper
  • 1 cup flat-leaf parsley
  • 6 ounces crumbled goat’s-milk feta cheese


  1. Heat grill to high (450° to 550°). Mix 1 tbsp. each lemon juice and oil, 1 tsp. garlic, and 1/2 tsp. each salt, pepper, and cumin in a medium bowl. Add chicken and turn to coat.
  2. Grill chicken, turning once, until cooked through and browned, about 10 minutes. Let rest, covered, 5 minutes.
  3. Whisk together remaining 2 tbsp. each lemon juice and oil, 2 tsp. garlic, 1/2 tsp. each salt and pepper, and 1 tsp. cumin with the tahini in a large bowl. Add chickpeas, tomatoes, onion, and bell pepper and toss to coat. Divide among 4 plates. Slice chicken and set on top. Sprinkle salads with parsley and cheese.
  4. Note: Nutritional analysis is per serving.


Broiled Chicken with Peppers

Eating healthy is very beneficial but it can also be quite expensive. If you’re looking for a quality meal that’s easy on your wallet, you’ve come to the right place. This meal can serve as a perfect family dinner that will keep your stomach and wallet full.

Estimated Preparation and Cooking Time: 50 Minutes


  • 1 russet potato, peeled and cut into 1-inch cubes
  • Kosher salt
  • 8 small skin-on, bone-in chicken thighs (about 2 1/4 pounds)
  • 1 heaping tablespoon dried oregano
  • Freshly ground pepper
  • 3 tablespoons extra-virgin olive oil
  • 1 medium onion, cut into 1-inch pieces
  • 1 large green bell pepper, cut into 1 1/2-inch pieces
  • 6 cloves garlic, smashed
  • 4 to 6 pickled cherry peppers, seeded and sliced, plus 1/3 cup brine
  • 1/4 cup roughly chopped fresh parsley


  1. Preheat the broiler. Put the potato in a medium saucepan, cover with water and add 1 tablespoon salt. Bring to a simmer and cook until just tender, about 8 minutes. Drain well.
  2. Meanwhile, pat the chicken dry and sprinkle with the oregano, and salt and pepper to taste. Heat 2 tablespoons olive oil in a large cast-iron skillet over high heat. Add the chicken and cook until browned, about 5 minutes per side. Transfer the chicken to a plate.
  3. Add the potato to the skillet and cook, stirring, 3 minutes. Add the onion and bell pepper and cook until slightly soft, about 1 minute. Reduce the heat to medium; add the remaining 1 tablespoon olive oil and the garlic and cook 2 minutes. Add the cherry peppers and brine and cook, scraping up the pan with a wooden spoon, about 1 minute. Remove from the heat.
  4. Return the chicken to the skillet and sprinkle with the parsley. Toss with tongs, then set the chicken skin-side up on top of the vegetables. Broil until the skin is crisp, 2 to 3 minutes.
  5. Per serving: Calories 611; Fat 42 g (Saturated 10 g); Cholesterol 169 mg; Sodium 243 mg; Carbohydrate 20 g; Fiber 3 g; Protein 38 g


French Quiche

A French quiche is one of the simplest dishes you can make and good results are nearly guaranteed… Quiche is a savory baked tart or custard filled with meats, cheese, and vegetables, and thickened with eggs. It is always served open face and baked in a pastry crust, and is regarded as the savory equivalent of a custard tart or pie.


  1. 1 9-inch refrigerated pie crust
  2. 2 tablespoons olive oil
  3. 2 medium onions, chopped
  4. Kosher salt and black pepper
  5. 1 cup fresh flat-leaf parsley, chopped
  6. 4 large eggs
  7. 3/4 cup half-and-half
  8. 1/8 teaspoon ground nutmeg
  9. 8 ounces Gruyere, grated
  10. 4 cups mixed greens


  1. Heat oven to 375° F. Fit the crust into a 9-inch pie plate. Place on a baking sheet.
  2. Heat 1 tablespoon of the oil in a large skillet over medium-low heat. Add the onions and ½ teaspoon each of salt and pepper and cook, stirring occasionally, until soft, 5 to 7 minutes. Stir in the parsley.
  3. In a large bowl, whisk together the eggs, half-and-half, nutmeg, and ¼ teaspoon salt. Stir in the onion mixture and the Gruyère.
  4. Pour the egg mixture into the crust. Bake until a knife inserted in the center comes out clean, 35 to 40 minutes. Let sit for 5 minutes. Drizzle the greens with the remaining tablespoon of oil and sprinkle with ¼ teaspoon each salt and pepper. Serve with the quiche.


Alcohol & Veggies?

Here’s a different approach with alcohol…Add it to veggies!
  • One bunch (~ 1 lb) of Chinese broccoli
  • 1 Tbsp oyster sauce
  • 3 slices of ginger, julienned
  • 1 Tbsp oil
  • 3 drops of vodka


  1. Cut the Chinese broccoli pieces in half and wash all the pieces
  2. Boil a pot of water and put the stems in first. After 1 minute, add the rest of the leafy parts. When the water begins to boil again, remove it and drain until cold water.
  3. Put everything in a large bowl of ice water for 2-3 minutes, remove, and let dry.
  4. Put the oil in a large sauté pan and add the ginger.
  5. Add the Chinese broccoli and stir-fry with the oyster sauce and vodka for 1-2 minutes

Lazy Man’s Chicken Taco

For those weeks that you know that you’re not going to have time for much kitchen action – a quick and simple chicken taco recipe is much needed


  • 1 cooked rotisserie chicken
  • 5 tomatoes (can used canned tomatoes – though they’re not healthy)
  • 1 batch of cilantro
  • 1 can of sweet corn
  • 1 can of sweet beans
  • handful of shredded cheese (I love cheddar)
  • 1 tbsp of chopped garlic
  • 1 white onion


  1. Though this works best while the chicken is still hot, if you have cold chicken, it’s easier to take off the fat. Take your deliciously baked chicken and shred the meat into tiny bite-sized pieces and set aside in a bowl
  2. Dice onion and cilantro and mix in a small bowl.
  3. Then dice tomatoes and put into a separate container
  4. Heat your pan and when hot, toss in garlic and onions. When the onions begin to brown, add the shredded chicken in as well. (Since the chicken is already cooked, just fry the meat till it browns a little – will take longer if the meat is cold)
  5. When the chicken has browned, add cilantro, tomatoes, corn (be sure the drain the juice out before hand), and beans (I drain part of the juice in the can).
  6. Stir-fry till juices have dried. Add salt and pepper to taste.
  7. Serve over a hot tortilla (with rice, avocado or salsa if you like).

*this makes for a really good quesadilla as well!