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  • Description: Ingredients:
    1 teaspoon puréed fresh ginger root

    1 tablespoon soy sauce

    1 teaspoon sesame oil

    1 tablespoon fresh lemon or orange juice

    2 pounds broccoli

    1 tablespoon sesame seeds, toasted

    Black pepper to taste
    Directions:
    Whisk together ginger, soy sauce, oil and lemon or orange juice in shallow serving bowl. Set aside.

    Trim, peel and cut the broccoli stalks diagonally into 1/2 inch slices. Steam broccoli until tender-crisp.

    Transfer broccoli to serving dish and toss with ginger sauce. Sprinkle with sesame seeds and pepper.
    Yield: 6 servings

    Nutrition Tip
    Cruciferous vegetables, including cabbage, broccoli, and brussels sprouts, are rich sources of nutrients and phytochemicals that help support the immune system and fight cancer.

    A 2000 study in the Journal of the National Cancer Institute indicates that three or more servings of cruciferous vegetables a week slashes prostate cancer r...
  • Description: Ingredients:
    2 cups of non-fat Greek yogurt

    2 cups of fresh or frozen blueberries (or strawberries, blackberries or raspberries)

    1/4 cup of honey (or sugar)

    1 tablespoon of lemon juice
    Directions:
    Blend blueberries, honey and lemon juice in a blender or food processor until smooth.

    Add yogurt to blueberry mixture in blender or food processer and mix until combined.

    Pour blueberry and yogurt mixture into ice cream maker and freeze according to manufacturer’s instructions.

    If you do not have an ice cream maker, pour mixture into a freezer-proof container (shallow metal pan or glass container). For soft serve consistency, freeze 30 to 60 minutes, stirring every 15 minutes. For solid ice cream consistency, freeze for 1 to 2 hours, stirring every 30 minutes.

    Serve immediately or store in a container in the freezer. If frozen yogurt becomes too solid in freezer, place in refrigerator for 30 minutes until desired consistency i...
  • Description: Ingredients:
    1 pound skinless wild salmon fillet

    1 tablespoon Dijon mustard

    1 tablespoon canola oil

    1 tablespoon chopped fresh chives

    1 tablespoon reduced-sodium soy sauce (use Tamari for gluten-free)

    1 teaspoon sesame oil

    1/4 teaspoon salt

    1/8 teaspoon freshly ground pepper

    1/3 cup sesame seeds

    2 teaspoons peanut oil

    4 whole grain buns

    4 tomato slices

    1 1/2 cups baby greens
    Directions:
    1 pound skinless wild salmon fillet

    1 tablespoon Dijon mustard

    1 tablespoon canola oil

    1 tablespoon chopped fresh chives

    1 tablespoon reduced-sodium soy sauce (use Tamari for gluten-free)

    1 teaspoon sesame oil

    1/4 teaspoon salt

    1/8 teaspoon freshly ground pepper

    1/3 cup sesame seeds

    2 teaspoons peanut oil

    4 whole grain buns

    4 tomato slices

    1 1/2 cups baby greens
    Yield:
    4 servings
    Nutrition Tip
    For an ...
  • Description: Ingredients:
    1 cup dry quick oats

    2 tablespoons raisins

    2 tablespoons walnuts

    1/2 cup blueberries

    1 1/3 cup boiling water
    Directions:
    Combine oats, raisins, walnuts and blueberries in bowl.

    Add 1 cup* boiling hot water to bowl and stir thoroughly. Oatmeal will thicken upon standing.

    *For thinner oatmeal add 1 1/3 cup water, for thicker oatmeal reduce water to 2/3 cup.
    Yield:
    1 serving
    Nutrition Tip
    Oats contain a healthy dose of soluble and insoluble fiber. When eaten as part of a balanced diet, fiber-rich oats may help decrease cholesterol levels, decrease blood pressure and help control blood sugar levels.

    The fiber in oats is slow to be digested, keeping you fuller longer. The fiber in oats is also beneficial to the digestive tract in keeping the bowels functioning regularly.

    ...
  • Description: Ingredients:
    2 cups whole wheat flour

    2 cups regular flour

    1 1/2 cups brown sugar

    2 teaspoons baking soda

    1/2 teaspoon salt

    1/2 teaspoon allspice

    1 cup raisins, soaked and drained

    2 cups whole milk

    2 teaspoons vinegar

    2 eggs, beaten
    Directions:
    In a bowl, combine first 6 dry ingredients (whole wheat flour, regular flour, brown sugar, baking soda, salt and allspice).

    In another bowl, combine the next 4 wet ingredients (raisins, milk, vinegar, and beaten eggs).

    Combine the wet and dry ingredients and mix together well.

    Transfer to 2 greased baking pans – about 1/2 of the dough for each pan.

    Bake at 325 F for 35 - 40 minutes.
    Yield:
    2 loaves, 16 pieces/loaf, serving size 1 piece
    Nutrition Tip
    Whole grains contain the entire grain kernel, including the bran, germ and endosperm. Whole wheat flour shares the many benefits of other whole grains. Unlike refined grain...
  • Description: Ingredients:
    2 pounds green beans, trim the ends with the stem

    1/2 teaspoon salt

    1/4 cup olive oil

    4 cloves garlic, minced

    1/4 teaspoon pepper flakes

    1 1/2 tablespoons rosemary, chopped fine

    1 lemon, lemon zest
    Directions:
    Pre-cook the green beans in a large pot of boiling, salted water. When tender, place the beans in iced water, drain, and reserve.

    In a large sauté pan, heat 1/4 cup of olive oil. Add minced garlic and cook gently until the garlic begins to color slightly.

    Add 1/3 teaspoon (or more if you like) of pepper flakes, chopped rosemary and the zest of 1 lemon. Sauté briefly to mingle the flavors and then add the beans. Continue to cook until the beans are hot and nicely coated with the seasonings.

    Squeeze lemon over the top.
    Yield:
    6 servings (3/4 cup)
    Nutrition Tip
    Most people think of carotenoids as the pigment found in orange/red plants such as carrots and tomatoes. Howeve...
  • Description: Ingredients:
    1 1/2 cup nonfat or 1 percent low fat milk or almond milk 

    1 cup nonfat plain Greek yogurt

    1 1/4 cup frozen blueberries (unsweetened)

    2 teaspoons honey
    Directions:
    Put all ingredients into a blender and blend until smooth.
    Yield:
    4 servings (1 cup)
    Nutrition Tip
    Have you ever wondered what gives a blueberry its vibrant blue color? Blueberries are antioxidant powerhouses. Anthocyanin, an antioxidant that fights free radicals in your body is actually what gives a blueberry its blue color. Blueberries are also rich in vitamins C, E, A, and many B vitamins.
  • Description: Ingredients:
    2 tablespoons olive oil

    1 1/2 cups chopped yellow onions

    1 cup chopped red bell peppers

    2 tablespoons minced garlic

    1 medium zucchini, stem ends trimmed and cubed

    2 cups fresh corn kernels (about 3 ears)

    1 1/2 pounds Portobello mushrooms (about 5 large), stemmed, wiped clean and cubed or button mushrooms whole

    2 tablespoons chili powder

    1 tablespoon ground cumin

    1/4 teaspoon cayenne

    4 large tomatoes, peeled, seeded and chopped

    3 cups cooked black beans

    10 ounces tomato sauce

    1 cup water

    1/4 cup chopped fresh cilantro leaves

    1/2 cup plain low-fat Greek yogurt, garnish

    1/2 cup chopped green onions, garnish
    Directions:
    In a large, heavy pot, heat the oil over medium-high heat. Add the onions, bell peppers and garlic and cook, stirring, until soft, about 3 minutes.

    Add the zucchini, corn, and mushrooms, and cook, stirring, until soft and the ...
  • Description: Ingredients:
    2 ounces extra virgin olive oil

    4 cups chopped, peeled, organic carrots

    1 cup chopped white onion

    1/2 cup chopped celery

    1 tablespoon finely chopped ginger

    1 clove of garlic, smashed

    1 quart carrot juice

    1 quart vegetable stock

    1/4 teaspoon chopped tarragon

    salt and pepper to taste

    few drops sherry vinegar to taste

    4 shrimp (per serving), cooked, peeled, cleaned, chopped (ex: for 6 servings, use 24 shrimp)

    1 pinch of togarashi (cayenne can be substituted)

    sliced scallions
    Directions:
    Place olive oil in a sauce pot and place over high heat. Add carrots, celery, onion, ginger, and garlic and sauté for 2-3 minutes. Add tarragon, salt, and pepper. Add carrot juice and vegetable stock. Allow liquid to come to a boil then turn heat down and simmer until all vegetables are tender, approximately 30 minutes.

    Allow to cool slightly and then purée on high speed in a...
  • Description: Ingredients:
    1 cup all purpose flour

    1 cup wheat germ

    1 teaspoon baking soda

    1/2 teaspoon baking powder

    1/2 teaspoon salt

    3 tablespoons chia seeds

    3 ripe bananas, mashed

    3/4 cup maple syrup

    3 tablespoons applesauce

    1 tablespoon vanilla extract

    1 large egg

    1 cup blueberries or enough to top each muffin
    Directions:
    Preheat oven to 350 degrees.

    Combine flour, wheat germ, baking powder, baking soda, salt and chia seeds in a bowl. Mash bananas in a separate bowl. Add maple syrup, apple sauce, vanilla extract and egg. Blend. Fold in the dry ingredients in three stages until just combined.

    Divide into muffin tins and top each with blueberries, making sure to push berries in. Bake for about 15 minutes or until a toothpick comes out clean. Let cool and enjoy.
    Yield:
    24 muffins
    Nutrition Tip
    Chia seeds have a mild flavor so they can be incorporated easily into most...
  • Description: Ingredients:
    3 cups chopped onions

    2 tablespoons olive oil

    2 teaspoons salt

    1 teaspoon black pepper

    1/2 teaspoon dried thyme

    1/3 cup Worcestershire sauce

    3/4 cup chicken stock

    1 1/2 teaspoons tomato paste

    1 1/2 cups plain oatmeal or bread crumbs

    5 pounds ground turkey breast (or lean ground beef)

    3 eggs, beaten
    Directions:
    Preheat oven to 325 F.

    In a medium sauté pan, over medium-low heat, cook onions, olive oil, salt, pepper, and thyme until translucent, but not browned, around 15 minutes.

    Add the Worcestershire sauce, chicken stock, and tomato paste and mix well. Allow to cool to room temperature.

    Combine the ground turkey, bread crumbs, eggs, and onion mixture in a large bowl. Mix well and shape into a regular loaf on an ungreased sheet pan.

    Spread the tomato paste evenly on top. Bake for 1 1/2 hours (90 min) until the internal temperature is 160 F and the meatloaf is ...

  • 2-2-4 Breathing

    30 Mar, 2026
    Description:
    2-2-4 Breathing is a simple breathing technique that may trigger relaxation, reduce stress, and improve focus.

    Here's how to do it:

    Inhale gently through the nose for 2 counts

    Hold the breath for 2 counts

    Exhale slowly through the nose (or mouth) for 4 counts

    This pattern can be repeated for 1–5 minutes (or longer, if comfortable).

    Benefits:

    Longer exhale → parasympathetic activation: Extending the exhale stimulates the vagus nerve, shifting the body into “rest and digest” mode.

    Slows down breathing rate: Helps reduce over-breathing (hyperventilation) and balances oxygen–carbon dioxide exchange.

    Mind–body grounding: Counting provides a gentle focus, which reduces rumination and anxiety.