Lemon Thyme Spaghetti Squash

by Katie Lehn I was recently gifted a basket full of fresh herbs from a friend’s beautiful garden.  Basil & sage & thyme, oh my! It was perfect timing, as I have been going through a creative cooking dry spell.  There’s nothing like a pile of fresh herbs to get you inspired in the kitchen! I don’t […]

Cooking with Emotion

by Katie Lehn, RD A couple years ago I spent my first Christmas away from my immediate family. I was surprised by how much it affected me. It’s funny how you don’t realize the role company plays during the holidays until it’s lacking. I enjoyed a lovely Christmas with my extended family in Tucson, however, […]

Maple-Soy Marinade Pulls Meal Together

I pulled a recipe from Cooking Light for Maple-Soy Chicken Thighs and centered the entire meal around the marinade. This is a great strategy to weave the flavors of one dish into other components of your meal without complicating meal preparation. Maple-Soy Chicken Thighs, Millet Tabouli, Carrots and Green Beans Marinade: 1/2 cup 100% maple […]

Dinner in Under 30

Kirkland Organic No-Salt Seasoning blend was an impulse buy last time we were in CostCo. Organic-good. No Salt-wonderful. Seasoning blend-gluten free? Yes, it’s gluten free! All this means that this Seasoning blend is a super-fast, delicious short cut that I look forward to using! Here’s an example of a very easy, totally balanced dinner that […]

Green Drinks

I wake up really early. I’m embarrassed to say how early! I used to wake up, have coffee, workout, get dressed, and then eat… by the time I sat down to breakfast I was starving, edgy and impatient. That is no way to greet my family at the breakfast table. I wasn’t following my own advice of […]

Summertime Oatmeal (Muesli)

I really love oatmeal. But eating oatmeal all summer is a little ridiculous. It’s much too hot for hot cereal! That’s why I make Summertime Oatmeal. It’s a great way of enjoying oatmeal all year! Some may call this muesli. But since I’ve only had real muesli once in my life, I really can’t say […]

Nutty Smoothie

Looking for a higher protein option for a quick breakfast? Striving for diet that is higher in protein is a good idea for people trying to lose weight, those who have PCOS and those who are trying to gain muscle. For many people it’s difficult to find whole foods to meet their protein needs. Avoid […]

Curried Buckwheat Rissotto

A while back I wrote about the naturally gluten-free grains available to us. Quinoa has gained popularity and is showing up in restaurants, cookbooks and magazines. But buckwheat, millet, amaranth and teff are also delicious and nutritious. Keep in mind that if you are eating a gluten-free diet for a health-related reason, please be sure […]

Gluten-free grains that everyone should eat

I find it somewhat troubling that the gluten-free diet focus so heavily on what you CAN’T eat rather than focusing on what you CAN eat. Since there are way more foods that you CAN eat on a gluten-free diet, it’s called “gluten-free” because that’s a little easier to verbalize than describing the diet by what […]

Four Ways with Sauerkraut

Really sauerkrat? Why on earth would I choose to highlight sauerkraut?? Sauerkraut is fermented cabbage. Sounds yummy, I know. But I actually do really like it! I will be presenting foods that support healthy digestive flora on KVOA today as the start of Irritable Bowel Syndrome (IBS) Awareness Month. The healthy, friendly bacteria in your […]

Roasting Vegetables

This is an essential cooking skill. Roasting vegetables is easy, quick and produces an amazing result. Tender, caramelized, delicious veggies that even those that don’t usually love veggies can’t help but enjoy! Balancing your plate means that most of you will need to increase veggies to fill half your plate, and so interesting ways to […]

Ginger Edamame Hummus

Yesterday, live on KVOA, I talked about how the balance of omega-6 to omega-3 fats will impact inflammation in our bodies. Omega-6 and omega-3 fats are a direct link to our genes. They are incredibly powerful components of food that literally turn on and off genes that control inflammation, giving us the ability to modify […]

Cashew Coconut Vegetable Curry

I love all types of curry. I have always made them on the stove, but last week I thought, “why not try it in the slow cooker?” It worked like a charm! Curry is a versitile dish that you can easily master and incorporate into your family’s favorites. Mix up the types of vegetables, the toppings […]