Ingredients: 1 medium chopped onion 1/2 chopped pepper (yellow, green, or red) 1 stalk celery, chopped 1 small carrot, chopped 4 cloves chopped garlic 3 tablespoons extra virgin olive oil (if chicken or vegetable broth is substituted, more may be required) 2 cup lentils Salt & pepper 32 ounces chicken or vegetable broth 1 medium [...]

Sweet Potatoes are rich in complex carbohydrates, fiber, beta carotene (vitamin A) protecting against cancer and heart disease, vitamins C and B6. Compared to other vegetables, sweet potatoes rank highest in nutritional value of vitamins A and C, iron, and calcium. They a wonderful source of soluble fiber which soaks up cholesterol. The darker orange flesh have [...]

Need a quick side-dish? Italian White Beans are a snap to make. One-half cup of white beans contain about 96 mg of calcium. Beans also contain zinc and iron. 2 cloves minced garlic 3 tablespoons olive oil 1 tablespoon chopped basil Pinch each of salt and pepper 2 15-ounce cans Great Northern Beans, drained 1.) Heat olive oil on medium, [...]

Vegetables are interesting when you make them the Italian way! Fortunately, yummy veggies don’t have to take a lot of time to prepare. 1) You’ll need 8 ounces of fresh or defrosted vegetables and a teaspoon chopped garlic. You can use chopped spinach, peas, cauliflower, or broccoli. If you forgot to defrost your vegetables, place the [...]

Cooking is fun and the way to ensure your kids will be healthy eaters is to involve them in the process of cooking whole foods. Peeling potatoes is a basic skill kids can learn and they’ll feel that they’ve helped prepare the meal. Be sure your child washes his hands before beginning.Preheat your oven to [...]

Bottled seasonings are expensive. You can save grocery dollars, even with the cost of food going up, when you make your own seasoning. It’s so easy, that you’ll wonder why you didn’t do this before! Purchase inexpensive salt and pepper shakers and fill the “P” shaker with your own Poultry Seasoning and the “S” shaker [...]