Tuesday, December 15, 2020


Eating vegetables provides your body with vitamins, fiber and other essential nutrients your body requires for healthy growth and development. They are also low in calories making them a great weight loss solution and entree side to decrease caloric intake at meals and social gatherings. 
A great way to make vegetables more enticing during holiday gathers is to make them festive! There are endless possibilities to get creative this season. Here are some easy veggie platters to try at your next holiday gathering.




Aim for 3 cups of colorful veggies a day, to keep your body energized with fiber and nutrients.

Thursday, December 3, 2020


 Eating healthy during the holidays can be quite simple when you make easy, inexpensive swaps. These swaps can increase the nutrient content in your holiday dishes leading to a healthier, less caloric plate. Simple swaps can make large impacts in preventing holiday weight gain and long term disease prevention.

Consider the following:

Oil  Applesauce

White rice → Brown rice

Sour cream or Mayo  Plain greek yogurt

Butter  Olive oil or Avocado puree

Salt  Spices

Potatoes → Sweet potatoes or Squash

Pasta  Zoodles

Bread crumbs  Rolled oats or Crushed nuts

Tuesday, December 1, 2020


Give back this season, quarantine styled! Simply create a donation box at your home and drop off at the Kanab Senior Center on the posted drop dates, (Jan 4th 8-11am and Jan 9th 8-11am)

Help us provide food for those in need this holiday season! (All food stays local!)


Friday, November 27, 2020


This recipe will bring the merry to your home this holiday season. Serve with yogurt, ice cream or on its own. Guaranteed to be a family seasonal favorite!

Gingerbread Granola
2 cups Rolled Oats
2 TBL Butter (melted)
1 TBL Maple Syrup (or honey)
1 TBL Molasses
1 tsp Cinnamon
1 tsp Ginger

1. Preheat oven to 325 F.
2. Combine all wet ingredients and microwave for 30 seconds. Add spices, stir to combine.
3. Add the oats to the wet ingredients. Stir until evenly coated.
4. Spread mixture in a thin layer on a cookie sheet.
5. Bake for 15-20 min stirring granola halfway. Allow to cool completely before eating. Enjoy!

Monday, November 23, 2020

Healthier Holiday

The holidays are a time for gatherings, family and lots of good food! Unfortunately, all that good food comes with too many calories and the dreaded result of weight gain. With a little effort this holiday season you can still enjoy your holiday feasts and prevent gaining excess weight. 

At your next gathering consider the following:

#1 Hydrate!
Increase your water intake during the holidays to help you feel fuller and prevent overconsumption.

#2 Prioritize! When you have too many options, prioritize your choices. Sample all of your favorites and leave the rest.

#3 Portion control! Still eat what you want, just lower your portion sizes. Rather than 7 large helpings, choose 7 smaller portions. Keep your taste buds guessing and don't take too much.

#4 Dish it up!
Use smaller dishes and only fill what your plate can hold. Using a smaller dish tricks your mind into a full loaded plate, but you fit less, so you eat less.

#5 Swap it! Choose healthier versions of your holiday favorites. Get the same great taste, without the added empty calories. Here are a few of my favorite swaps.


Cinnamon Roasted Sweet Potatoes

5 medium Sweet Potatoes (peeled and cubed into 1")
3 TBL Butter (melted)
1 tsp Sea Salt
2 TBL Maple Syrup (or honey)
1/2 tsp Cinnamon

1. Preheat oven to 425 F.
2. Grease a large baking pan, set aside.
3. In a large bowl, toss cubed potatoes with 2 TBL butter and stir to coat.
4. Add salt and stir until evenly distributed.
5. Bake for 15 min, stir and bake 10 more minutes until they begin to brown.
6. Remove from the oven and drizzle with 1 TBL butter and syrup, stir until evenly coated. Sprinkle with cinnamon.. Serve immediately!

Skinny Pumpkin Cheesecake
Mini graham cracker crusts
8 oz Neufchatel cheese (or low-fat cream cheese)
1/2 c Plain yogurt
1/4 c Honey
1/2 c Pumpkin Puree
1 egg
1 1/2 tsp Pumpkin Pie Spice

1. Preheat oven to 350 F.
2. In a large mixing bowl beat the cream cheese with a hand mixer until creamy and smooth.
3. Add the remaining ingredients, blend until smooth and well incorporated.
4. Add your egg and blend briefly.
5. Fill each mini crust until nearly full, repeat until all crests are filled.
6. Bake for 17-20 min, until set (only a slight wiggle in the center when shaken).
Let cool for 30 min, top with low-fat whipped cream. Enjoy! 

Wednesday, October 28, 2020

Quick, Healthy, Inexpensive Breakfasts!

Starting your day with a  breakfast will jump start your immune system and fuel your body for the day! Breakfast can be fast, easy and inexpensive. Check out these simple low calorie breakfast options. 

 Rice Cake Crunch
1 Rice Cake
1/4 cup Cottage Cheese
1 Slice of Pineapple (or other fruit choice)
Spread cottage cheese on rice cake and top with fruit of choice.
***FACT: Fruits and vegetables contain essential vitamins, minerals, and fiber that may help protect you from chronic diseases.

Tropical Wake-Up Smoothie
1/2 cup Frozen Peaches
1 cup Yogurt
1/4 cup Orange Juice
Mix all ingredients in a blender until smooth
***FACT: Yogurt is an excellent source of protein, calcium, riboflavin and vitamin B 12. When yogurt is compared to milk, yogurt contains more calcium and protein because of the added cultures in the yogurt.

Strawberry-Banana Frappe
7 Frozen Strawberries
1 cup Strawberry Yogurt
1/4 cup Milk
dash of Vanilla Extract
Mix all ingredients in a blender until smooth!
***FACT: Strawberries contain a range of nutrients like vitamin C and antioxidants, which help build and strengthen your immune system.

Banana Roll-up
1/2 Banana
2 tsp. Peanut Butter
1 tsp. Honey
2 Tbl. Whole-Grain Cereal Flakes
(optional) 1 tsp. pumpkin spice
Spread peanut butter on banana until covered. Drizzle with honey. Mix cereal and pumpkin spice together and roll banana in the mix. Enjoy!
***FACT: Peanut butter contains high protein amounting to about 8g per 2 TBL serving. Protein is an important building block in bones, muscles, cartilage, skin and blood.

Turkey Bagel
1-2 slices Turkey Breast
1 Whole-Grain Bagel
1 slice Low-Fat Cheese
Slice Bagel and add ingredients
***FACT: Turkey is a healthy meat option. It is less calories than most meat, even chicken! It is loaded with protein to build and strengthen your muscles and body building processes. 

Orange Reveille
6 oz can Orange Juice Concentrate (thawed)
1 cup Water
1 cup Nonfat Milk
9 Ice Cubes
1 tsp Vanilla
Mix all ingredients in blender until they reach desired consistency.
***FACT: Orange juice is known to contain a high percentage of Vitamin C, which is helpful in boosting the immune system. 

Peanut Butter Banana Shake
1 cup Milk
1 Tbl Peanut Butter
1 tsp Vanilla
1 Frozen Banana
Blend the milk, frozen banana, and vanilla. While blending add peanut butter. Blend until smooth.
***FACT: Bananas are packed with fiber and potassium. This makes them an excellent snack 

Stuffed Cantaloupe
1/2 Cantaloupe
1/2 cup Cottage Cheese
Dash of Cinnamon
Scoop cottage cheese into hollow section of cantaloupe and sprinkle with cinnamon.
***FACT: Cantaloupe is a rich source of vitamin A, a cup of cantaloupe provides about 103.2% of the daily value for vitamin A and beta-carotene and important nutrient for a healthy vision.

Peanut Butter Melt
1 slice Whole Wheat Bread
1/2 Banana
2 tsp Peanut Butter
Toast Bread, while bread is toasting slice banana. Spread peanut butter on toast and cover with banana.
***FACT: If the label doesn't say "100% whole grain," it may have refined or partial grain blends. Avoid labels that have flour paired with: enriched, bleached, and unbleached. When possible, keep it whole!

Turkey Roll-Up
1 slice Turkey Breast
1 Cheese stick
1 romaine lettuce leaf
Place lettuce on turkey, place cheese stick on top and roll up.
***FACT: The darker the lettuce color the more nutrient dense it is. Romaine lettuce is the most nutrient dense of all the lettuce varieties.

Cottage Raisin Toast
1 slice Raisin Bread
1/4 cup Cottage Cheese
1 tsp. Raisins
Dash of Cinnamon
Toast bread, spread cottage cheese on bread and sprinkle with raisins and cinnamon.
***FACT: Raisins contain healthy vitamins and minerals. They are also fat-free and cholesterol-free, high in antioxidants, and an excellent source of fiber!

Cereal and Milk
1/2 - 1 cup Whole Grain Cereal
1/2 - 1 Low-fat Milk
5 Strawberries or 1/2 Banana sliced
Place ingredients in a bowl.
***FACT: Milk provides your bones with calcium which strengthens and protects.

English Muffin Melt
1 English Muffin
1 slice of Swiss Cheese
Cut english muffin in half. Place 1/2 slice cheese on each muffin. Melt in oven broiler of microwave.
***FACT: Cheese is produced by coagulation of the milk protein casein. Which is why cheese is so high in protein.

Cottage Cheese Delight
1/2 cup Cottage Cheese
2 tsp. Lemon Juice
Dash of Garlic Powder
5 sticks of Celery
Dash of Paprika
Mix all ingredients (except celery) in blender until smooth. Dip celery into mixture and enjoy!
***FACT: Cottage cheese is low in fat and carbs, and very high in protein.

Cream of Wheat and Toast
1 1/4 Cups of water
3 Tablespoons of Cream of Wheat
1/4 teaspoon salt (optional)
1 Slice of Whole Grain Bread
In a cereal bowl combine water, salt and Cream of Wheat. Microwave on high in one minute increments, stirring with a wire whisk after each minute, until desired thickness. Top with desired add-ons. Toast bread and enjoy with your Cream of Wheat.
***FACT: Cream of Wheat provides a great amount of fiber to start off your day with energy and stay full for the whole morning

Wednesday, October 21, 2020

Apples, Apples, and MORE Apples!

 Apple season is upon us! Not only are they delicious this time of year, but they are also on sale basically everywhere. Making apples both nutritious and budget friendly this time of year.

5 Impressive facts about apples and their health implications:

#1) Apples are nutritious. 1 medium apple is only 95 calories and contains vitamin C, potassium, fiber and vitamin K.

#2) Apples can aid in weight loss. They contain fiber and water, to hydrate and keep you full.

#3) Apples are linked to lower risk of heart disease. Due to soluble fiber content apples help lower your blood cholesterol levels, keeping your heart healthy.

#4) Prebiotic effects to promote good gut health. Apples contain pectin, a fiber that acts as a prebiotic. Which means feeding good bacteria to your gut to keep you regular!

#5) Apples contain anti-inflammatory compounds. These compounds are good for your bones, lungs and heart. 

Enjoy this tasty recipe to increase apple consumption in your home. Remember the USDA recommends 2 cups of fruit daily intake for any 2,000 calorie diet. 

Apple Crisp


  • 4 Apples (peeled & sliced 1/4" pieces)
  • 1/2 tsp Nutmeg
  • 1/2 tsp Cinnamon
  • 1 cup Old fashioned oats
  • 2 TBL Butter (melted)
  • 1 TBL Honey
  1. Preheat oven to 350 Degrees F.
  2. Place apples in pan, sprinkle with additional cinnamon if desired.
  3. Mix remaining ingredients together, sprinkle on top of apples.
  4. Cover with aluminum foil and bake for 20 min, remove cover and bake fore another 15-20 min until apples are tender.

Thursday, October 15, 2020


 It's slowly starting to feel more and more like fall! Good soup recipes are always on my radar, but I'm especially focused this time of year. Many soups require long lists of ingredients, and typically not what I have on hand or on sale. 

Try this great recipe guideline to create a soup with ingredients you have on hand or easily accessible in your area. 

Try this no fail Spinach White Bean Soup recipe!