Specializing in science-based nutritioin for those who want to live a longer, healthier life
This moist Aronia Berry and Raw Apple Cake, chuck-full of antioxidant-rich Aronia berries, will send you back for more! Autumn is just around the corner and with it comes apple season. The time of year that reminds me of mom’s delicious pies and apple crisps. [Continue Reading]
Try this Rice Bowl with Black Beans, Chicken, and Corn for a quick, and easy meal; packed with flavor and cholesterol-lowering ingredients! Both black beans and avocados are excellent sources of soluble fiber. Soluble fiber helps lower cholesterol. It does this by decreasing its absorption [Continue Reading]
Grilled Salmon with Roasted Sweet Potatoes and Broccoli is jam-packed with cholesterol-friendly ingredients and perfect for an easy summer meal.
The American Heart Association recommends we eat fish at least 3 times per week. Salmon is not only a fish but one that is high in omega-3 fatty acids! Studies show eating a diet high in omega-3s lowers the risk of heart disease.
Sweet Potatoes and broccoli are sources of soluble fiber! Soluble fiber acts to lower cholesterol by decreasing its absorption and increasing its secretion.
Olive oil is a plant sterol! Plant sterols reduce cholesterol by competing with it in the digestive system.
When I made the recipe I used fresh broccoli. Substitute frozen if you like. Grilling the salmon gives it a nice texture but you can also pan sear.
I have also mixed in red-skinned potatoes for variety. Another option is to replace sweet potatoes with cubed butternut squash. Include onions to enhance the flavor and add another plant sterol!
I’ve made this for my family and they loved it. Even my husband who usually doesn’t care for sweet potatoes, enjoyed them.
Comment on the recipe and let me know how you liked it. Enjoy!
You will want to make this blueberry pineapple smoothie over and over when you taste how refreshing it is! It’s essentially fat-free with less than 2 grams of fat and only 5 grams of cholesterol. If you’re making some changes in your diet and lifestyle [Continue Reading]
Summer tomato salad, fresh from the garden. There’s nothing better than homegrown!! We wait all summer for them to turn red and be ready to eat. And it brings back memories of the tomato salads my mom made all the time! We didn’t have homegrown, [Continue Reading]
Check out this delicious low-calorie, One Crust Healthy Apple Pie. It’s made with only 1/4 cup of sugar. Consequently, it’s the perfect dessert you don’t have to feel guilty about!
The recipe calls for Golden Delicious and Granny Smith apples. However, substitute if you like. One type should be a soft and easily cooked type of apple. The other and one a firmer type.
For example, in place of Golden Delicious, you can substitute Gravenstein or Bramley’s Seedling.
Good substitutes for Granny Smith, maybe Summer Rambo, Calville Blanc, or Goldrush apples.
I became familiar with these lesser-known apples from my husband. He is a cidermaker at a local cidery. Over 100 types of apples are grown there. Some are good for eating and some for baking. They press and make others into cider. The cidery processes fresh and hard cider and both are delicious!
In the fall, when the fruit is plentiful, our house is full of apples. We have discovered various ways to enjoy them.
For example:
Try some of our favorites above, and make this one crust healthy apple pie for your family or guests. They’ll never miss the sugar!
Nutrition information for 1/8 of pie: 166 calories, 4.6gr fat, 18.5 gr sugar, 2.8gr fiber
Reduce your risk of heart disease with these 10 tips for lowering cholesterol without medication. Heart disease is the number one cause of death in the United States. We have known for years, that lowering cholesterol levels has proven to reduce the risk of heart [Continue Reading]
Marie’s Gravy is an old family recipe. It brings back fond memories of the wonderful smells in my mother’s kitchen. Here I am in Atlanta, Georgia visiting my newest granddaughter. She is six months old and had the misfortune of being born at the start [Continue Reading]
My daughter and granddaughter are living with us right now. They’ll be here for the next few months.
Therefore, I’m trying to take advantage of our time together to do fun things and make memories with my granddaughter. However, we are in the Covid-19 quarantine, and consequently, our options are very limited.
Here it is in July, and the weather is hot. Therefore, we don’t even want to go outside.
We’d done two art projects and played a game of Chicken Dominoes, and then decided, “Let’s bake a chocolate cake!”
I dug out my favorite recipe and took a look at the ingredients.
I wanted to make this delicious chocolate cake, however, it wasn’t very healthy. In other words, I had to make some changes.
For example, in place of the half and half, I used Fage zero fat greek yogurt which turned out just fine. There wasn’t any noticeable change in the texture or flavor.
I cut back the sugar to 1 1/2 cups and the oil to 1/3 cup. I substituted 2 medium eggs for 2 large. Actually I only had medium eggs in the house.
For the frosting, I changed the recipe to one that only used 6 tbsp of butter and 1/3 cup of milk. I used 1%. The frosting was fluffy and delicious and is going to become my new go-to!
By making these changes, I made the recipe a little healthier.
For example, calories decreased from 486 to 293 calories per slice. And grams of fat from 18.2 to 10 grams of fat per slice. Sugar content decreased from 53 grams to 36 grams of sugar per slice.
Unfortunately, this does not make this cake low calorie, however, it improves it and allows you to feel less guilty when enjoying it.
This is one of the most delicious chocolate cake recipes you will ever make! In other words…you’ve got to make it at least once!
Everyone will want seconds. Serve with vanilla ice cream and sliced strawberries for a very decadent dessert! Above all, enjoy!
Have you been wondering about intermittent fasting? Did you know it’s not really a diet but a pattern of eating? Keep reading to learn more. The history of fasting Fasting is not a new concept. People have been fasting since ancient times. Humans have not [Continue Reading]