Wednesday, July 22, 2020


Toilet paper and sanitizer may be hard to come by, but chances are your not hunting for zucchini! Whether you're growing a garden or viewing the weekly grocery store ad, its apparent, zucchini season is in full swing! 

Zucchini provides many recommended daily nutrients and several health benefits!

                1 cup of zucchini provides:

  • Calories: 17
  • Protein: 1 gram
  • Fat: less than 1 gram
  • Carbs: 3 grams
  • Sugar: 1 gram
  • Fiber: 1 gram
  • Vitamin A: 40% of the Reference Daily Intake (RDI)
  • Manganese: 16% of the RDI
  • Vitamin C: 14% of the RDI
  • Potassium: 13% of the RDI
  • Magnesium: 10% of the RDI
  • Vitamin K: 9% of the RDI
  • Folate: 8% of the RDI
  • Copper: 8% of the RDI
  • Phosphorus: 7% of the RDI
  • Vitamin B6: 7% of the RDI
  • Thiamine: 5% of the RDI
Not to mention small amounts of iron, calcium, zinc and several B vitamins. A.K.A. ALOT of good nutrients with hardly any calories! These nutrients lead to health benefits such as: reduced blood sugar, improved digestion, increased energy, and increased eye health.

With all these nutritional benefits it's no wonder zucchini claims "superfood"status! 

Here are some simple, tasty recipes to incorporate into your monthly menu, when your zucchini go-to's have run their course. 

1) Zucchini Crisps: Click here for Recipe

2) Zucchini BoatsClick here for Recipe

3) Parmesan Zucchini "Zoodles": Click here for Recipe

4) Parmesan Zucchini: Click here for Recipe

Try substituting zucchini into your favorite meals: 

5) Substitute Zucchini "zoodles" for noodles:

Spinach Parm Zoodles Click here for Recipe

6) Substitute Zucchini Slices for Tortillas:

Zucchini Enchiladas 
Click here for Recipe


3) Substitute Thin Zucchini Slices for Lettuce:

Zucchini Fresh Salad Click here for Recipe

With countless ways to incorporate zucchini into your monthly menu, take advantage of grocery sales or your garden produce today!

Friday, July 3, 2020


If you've never tasted chia seeds, your missing out! They can be found in grocery stores on the baking isle, and sale for $2-$3 per bag. These little seeds are packed with nutrients and fiber. They can be added to most any recipe as an additional ingredient and have no negative impact on product quality. 

My family loves chia seed pudding, it is a healthy dessert alternative that is packed with nutrients and no preservatives. Top with any fruit or seasoning for more flavor depth. My go to's are: cinnamon, coco powder, coconut and/or almond milk. Check it out!


  • 2 cups Low-Fat Milk (or almond, coconut or hemp milk)
  • 1/2 cup Chia Seeds
  • 1 tsp Vanilla Extract
  • 1/2 tsp Cinnamon
  • natural sweetener (optional)
1. Pour milk into a mason jar and add the seeds, and additional ingredients. Let sit overnight, stirring once or twice.
2. Serve with fresh fruit on top.

4th of July Treats!

Celebrate Independence Day with these red, white and blue healthy bites!  



Red white and blue veggie platter! Simply rinse, slice and arrange! Make festive easy this year.

Start the morning with this colorful whole wheat toast! Top with fruit preserves, berries and bananas for a tasty healthy start to your day. 

Chia seed pudding a great way to indulge. First fill your jar with pureed strawberries, followed by chia seed pudding and top with blueberries to complete the mix. (Easy Chia Pudding recipe HERE)

Fruit salad is always a crowd pleaser. This recipe calls for only 3 ingredients, raspberries, blueberries and sliced apples.  *TIP to prevent apples from browning, rinse in lemon juice after chopping.

Check out this simple yet satisfying cob salad recipe:
2 c Corn (grilled for extra flavor)
6 oz Cherry Tomatoes (halved)
1/2 small Red Onion (diced)
6 oz Feta Cheese (or other favorite cheese)
2 TBL Chopped Basil
3 TBL Olive Oil
2 TBL Apple cider vinegar
Directions: Mix oil and vinegar together for a saucy combo. Combine other ingredients and toss with dressing mixture.

Happy Independence Day!!