Recent Posts

Simple Turkey Lettuce Wraps

This is one of my go-to recipes for a quick meal that I know my family will eat. I consider lettuce wraps a basic recipe that everyone should master. This recipe uses what I call “Critical Cooking Skills” and is an example of what I’m working on for a new e-Cookbook. Using Critical Cooking Skills you can modify this recipe by changing the veggies, the protein, adding a whole grain like quinoa or brown rice. You can also adjust the flavors with coconut milk, organic tamari sauce, fish sauce or spice blend.

By learning Critical Cooking Skills and building upon those skills, you will be able to make a variety different dinners just by varying the recipe based on what you have in your pantry and what you feel like cooking.

Use this recipe to Take the Plunge into the kitchen! Continue reading

Reader Question: Which Cooking Oil Should I Use?

Answer: All oils should be expeller-pressed, which means that the oil is extracted from the nut, seed or fruit using by mechanical presses rather than chemical extractions. The other three considerations are health properties, flavor, and smoke point.

I’ve listed/linked below the oils in my pantry and that I most often recommend to clients. I’ve include more options, along with details on health properties, smoke points, flavors and which oils to avoid, in the table below. Continue reading

Turmeric & Dill Spiced Poached Fish

In line with this month’s challenge, Try Something New, try this spiced poached fish dish. I often encourage my clients to eat more fish and to cook with more spices. Spices are powerful plant-based compounds that provide potent antioxidant and anti-inflammatory compounds. Plus, cooking with more spices expands the flavor profile of your kitchen.

There isn’t a health, wellness or medical condition that isn’t benefited by squelching chronic inflammation. Most recently, I was talking with a client who may have endometriosis. Endometriosis is a condition of high estrogen, due to excess aromatse. Aromatase is an enzyme that controls estrogen production. Inflammation “turns on” the gene that produces aromatase and consequently inflammation contributes to higher estrogen production. Thus, one way to reduce aromatase and estrogen, in an estrogen dominant health condition, is to turn down inflammation with anti-inflammatory foods. Food is simply amazing. Continue reading

Trade In Your Old Vehicle

Years ago when I was working at the Canyon Ranch Health Resort a client said to me, “the chip is just the vehicle for the guacamole”. So we talked about changing the “vehicle”. Typically the vehicle is a carb-dense processed food. It’s time to trade it in!

Out with the old and in with the new!

Find alternatives to processed crackers, breads, cereals, pasta and white rice. Here are some ideas to get you started. Continue reading

Pancakes To Be Proud Of

Don’t kid yourself. Pancakes are cake. Flour, egg and sugar; that’s cake. Ask most people who eat pancakes for breakfast and they will sheepishly admit that yes, they know, pancakes don’t top any health food list. Don’t get me wrong, there’s a place for cake in every diet, even at breakfast. But breakfast is opportunity to consume essential nutrients, and you can’t have good health and eat cake for breakfast everyday, or even once a week. Our bodies need so many vital nutrients to function properly; don’t waste a meal on foods without nourishment. Continue reading