First Friday Free Recipe: GUMBO


Apologies for posting the free recipe late this month but I believe you'll forgive me as I was getting over Metapnuemovirus . Now, onto the post. From the Chapter introduction to Soups, "Simple, Healthy, Fresh 1.0": I love soups!  Soups are a best friend to diabetics and those looking to lose weight. You control what … Continue reading First Friday Free Recipe: GUMBO

First Friday Free Recipe: Baked Rigatoni


This month's free recipe from my cookbook, "Simple, Healthy, Fresh 1.0", is Baked Rigatoni. You may be thinking that pasta, cheese and sauce is off your list because you have health issues as I do.  You may be diabetic, have blood pressure or heart issues, you may be trying to lose weight or keep it … Continue reading First Friday Free Recipe: Baked Rigatoni

First Friday Free Recipe: Carrot and Beef Spaghetti


  What a great way to bulk up a spaghetti sauce!     Use whatever ground meat or mix that you have and add the shredded carrots to either marinara, ground beef, turkey, sausage, chicken, goat, lamb, etc. I use regular ground beef.  Great way to get picky adults and kids to eat healthier! Since meats are … Continue reading First Friday Free Recipe: Carrot and Beef Spaghetti

First Friday Free Recipe: Low-Carb Green Bean Casserole


Ah, what would the holidays be without the ubiquitous Green Bean casserole?  Each food company, national chef and home cook has their own version of this holiday treat.  There are as many recipes available as there are opinions! They range from a simple three-point simple, 3-can recipe to a 30-step recipe  that entails rare and hard to … Continue reading First Friday Free Recipe: Low-Carb Green Bean Casserole

First Friday Free Recipe: Baked Winter Squash with Asparagus and Wine


  The November First Friday Free Recipe from "Simple, Healthy, Fresh 1.0" is a great side dish for holiday meals, such as Thanksgiving, Christmas, Kwanzaa, Boxing Day, Hanukkah, etc. Usually you will see 1,001 recipes for turkey, ham, fish that every chef and everyone's home cook is giving their 'secret recipe'.  Instead of inundating you with … Continue reading First Friday Free Recipe: Baked Winter Squash with Asparagus and Wine

First Friday Free Recipe: Asian Chicken with Brown Rice


First Friday Free Recipe: Asian Chicken with Brown Rice   From the cookbook, "Simple, Healthy, Fresh 1.0", Chicken and Brown Rice, or Asian Chicken.     Simple, versatile one-dish meal that can be made with chicken or pork. I'm adapting this recipe for tonight's dinner but keeping the essence of it.  I'm boiling and deboning … Continue reading First Friday Free Recipe: Asian Chicken with Brown Rice

Happy First Day of Fall 2012


Happy official Autumn and Fall, I guess, everyone! Time for hot cocoa, hot buttered rum, warm red wines, walking and crackling through colorful leaves, breaking out warmer fall jackets and sweaters.  Holding hands with your spouse, kids and loved ones, walking through a park, forest or trail, sharing favorite Fall memories of years past.  Coming … Continue reading Happy First Day of Fall 2012

First Free Recipe from Simple, Healthy, Fresh 1.0: French Country Chicken!


Sharing a picture of tonight's dinner with you, French Country Chicken, from the cookbook, Simple, Healthy, Fresh 1.0     Thought I would give the recipe from the cookbook for you, then on successive First Fridays of each month, i'll post a new free recipe from the cookbook.  I use a white drinking wine for the … Continue reading First Free Recipe from Simple, Healthy, Fresh 1.0: French Country Chicken!

Veggie Tips to make them more appealing


Vegetables Make vegetables more appealing: Many vegetables taste great with a dip or dressing. Try a low-fat salad dressing with raw broccoli, red and green peppers, celery sticks or cauliflower. Add color to salads by adding baby carrots, shredded red cabbage, or spinach leaves. Include in-season vegetables for variety through the year. Include cooked dry … Continue reading Veggie Tips to make them more appealing

Is Volumetrics for you?


Volumetrics “Free foods” are those that help you get more bang for your buck because they contain a lot of water, fiber, and flavor, which fill you up without a lot of calories. This idea, which is not new, was the premise behind Volumetrics, a book published in 2000 by Barbara Rolls, Ph.D., and Robert A. … Continue reading Is Volumetrics for you?