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 [...]

Popeye’s secret to his strength was to rip open a can of spinach with his bear hands and plop the spinach directly into his mouth. He was on to something as spinach is loaded with A, K, D and E. Spinach is a good source of Omega 3s,  it’s an anti-inflammatory antioxidant and it strengthens [...]

Bean Trio & Roasted Potato Curry A great pantry storage item is truRoots Sprouted Bean Trio (found at Costco) with organic sprouted mung beans, green lentils and adzuki beans. I’ve made it according to directions several times, but the beans tend to be chewy and a few even crunchy. I think the Denver altitude may [...]

Kids don’t like cabbage? Even picky eaters love this tasty side dish. It’s so easy to make, you’ll want to involve your kids in the preparation. This deceptively bland looking dish’s apple sweetness will win over your picky eater. Serve it in a colorful dish and garnish with apple slices. Because this recipe serves 6 to 8 [...]

Scalloped Corn for a Crowd 1 red or green bell pepper 1 medium chopped onion 2 shredded carrots ¼ cup olive oil 6 cups corn (I use frozen organic corn) 1½ cups milk 1½ cups shredded cheddar cheese 3 tablespoons flour (or corn starch or arrowroot powder) 2 slightly beaten eggs ½ teaspoon salt Method: [...]

Watching the Big Game? Humus is a great dip for rice crackers and veggie strips. It’s not expensive to make and when you make it yourself, you can control how spicy it is. 2  15 ounce cans of garbanzo beans (chick peas) 1 Tablespoon olive oil 1/4 cup lemon juice 3 cloves of garlic 1/2 [...]

Tired of peanut butter and jelly? Don’t know what kind of sandwich to make without nitrate-filled luncheon meats? You can make delicious sandwiches for a school lunch or for a picnic. Be sure to pack with an ice pack. Not only are these sandwiches nitrate-free, but they’re less expensive than processed meats! This recipe makes 4 [...]

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 [...]

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, [...]

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 [...]