So Many Ways to Eat Your Veggies

Tomato and Corn Salsa

Tomato and Corn Salsa

This beautiful corn and tomato salsa recipe is a perfect summer vegetable dish. It has a wonderful flavor and just enough bite to add some excitement to any meal. It can be prepared using grilled corn on the cob or even easier……use a bag of frozen corn and throw this together in no time.  It is truly a dish you can make in minutes.  If you can prepare this a day before and let it marinate overnight in the refrigerator, you are guaranteed a burst of flavor.  This recipe is a bargain at just 24 calories per quarter cup!

Don’t forget how important it is for healthy eating to make half your plate vegetables. In this case the corn is considered a starchy vegetable so 1/4 cup serving of corn with the addition of any non starchy veggie to fill up the rest of that half plate and you are good to go.  A green salad is a great addition to the plate or the delicious grilled zucchini and summer squash recipe like the one we made yesterday for the employees at Marsh and McLennan.

zucchini and summer squash

zucchini and summer squash

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Grilling This Weekend? Use HOT SAUCE!

We love hot sauce for so many reasons, aside from the spicy, satisfying flavor. It adds a great kick to your food and tastes great with veggies (raw or cooked), meats, sandwiches, eggs and even salads. My daughter prefers to dip carrot sticks in hot sauce, while I on the other hand, enjoy it with rotisserie chicken (a much less caloric way to get the flavor of buffalo wings).


Other condiments and dips like mayonnaise, ranch, salad dressings and BBQ sauces are loaded with calories, fat and/or sugar. Hot sauce has virtually none of the above! The ingredients: aged cayenne red peppers, distilled vinegar, water, salt, natural flavor, and garlic powder, are simple and healthy-CLEAN! Hot sauce is also a great substitute for barbeque sauce, which can be heavy and loaded with molasses and other artificial ingredients. It’s also a whopping 50 calories for just two tablespoons! Lighter and just as satisfying, hot sauce is a healthy alternative to give your foods the kick they need without adding calories.




Meatless Monday Dinner in 12 Minutes

So easy to be healthy and delicious at the same time.

Below is a quick dish of whole wheat pasta (1 cup cooked…I measured!) with spinach, tomatoes, toasted sunflower seeds, 2 tsp olive oil, 1 clove garlic and about 1/3 cup chicken broth. Don’t forget to add basil from the plant you have sitting on the kitchen windowsill.

This is approximately 315 calories and a whopping 6 grams of fiber…..ENJOY!

Meatless Monday

Whole Wheat Pasta with Spinach, Tomatoes and Sunflower Seeds