A Great Meal for Bone Health

A Great Meal for Bone Health

“Salmon with Garlic-Dill Yogurt Sauce”

As osteoporosis month comes to a close let’s continue to be mindful about good care for our bones.  This meal is bone supportive and anti-inflammatory as it contains essential ingredients like calcium, vitamin D, magnesium, potassium and other important nutrients that our bodies need for healthy bone development and maintenance.  Foods such as yogurt, kale, broccoli and bok choy (to name a few) are calcium rich; but we also need foods such as salmon which contains vitamin D to help the calcium move through our bodies. Magnesium is another thing our bodies need in healthy bone development.  It is found in foods like pumpkin and sunflower seeds, quinoa, sweet potatoes and black beans which help neutralize acids formed in the body and that could over time cause bone loss.  Potassium is another essential component in developing healthy bones.  Potassium aids in  increasing bone formation.  It also helps in neutralizing acids that would otherwise have a negative impact on our bones.  Foods rich in potassium are romaine lettuce, sweet potatoes, plums, prunes and other foods found in this recipe.  So go ahead…be Bone Healthy and enjoy your food while you’re at it!  Let me hear from you soon and thanks for stopping by!

Garlic-Dill Yogurt Sauce


1 cup low-fat plain Greek yogurt

2 tablespoons extra-virgin olive oil

2 garlic cloves, minced

2 lime wedges

1 tablespoon shallot, diced

3/4 teaspoon salt

½  teaspoon honey

½ teaspoon dried dill weed

3 to 4 tablespoons water, as needed

fresh ground pepper, as needed

Method of Preparation

In a small pan, drizzle a little oil.  Sauté shallots and garlic.  Squeeze lime wedges into pan.   Add 2 tablespoons of water and remove from heat.  In a bowl, add all the remaining ingredients and stir.  Combine the shallot mixture.  Pour mixture into a blender or a Nutribullet and process until desired consistency.  Add remaining water if needed.  Taste and adjust seasonings as needed.


Seared Salmon


4 – 2.5 oz. cuts of Wild Salmon

Chipotle paprika seasoning

Pinch of kosher salt

1 tablespoon garlic infused olive oil

¼ teaspoon lemon pepper, optional

Method of Preparation 

Season the salmon.  Rub the seasoned fish with oil.  Heat a heavy bottom skillet on medium-high heat.  Drizzle with a little oil.  Sear the salmon for about 3 or 4 minutes on the first side, turn it over and cook for another 2 to 3 minutes.   Proper cooking temperature for salmon is 145ºF.

Rainbow Vegetables with Prune Dressing


2 cups each kale, red cabbage, bok choy, broccoli and romaine lettuce                                              

1 small sweet potato, diced                                                                                                               

2 tablespoons fresh parsley leaves                                                                                            

Pumpkin seeds, garnish                                                                                                          

Almonds sliced, garnish                                                                                                        

Sunflower seeds, garnish                                                                                                         

Cognac Prune Dressing

Kosher salt and Fresh ground pepper to taste

Method of Preparation 

1.  In a large pan drizzle a little oil.  Sauté bok choy and remove to a bowl.

2.  Sauté kale with a pinch of salt and parsley.  Add to the bowl with the bok choy.

3.  Drizzle a little oil to the pan and add the sweet potatoes to the pan.  Add a little water to steam the potatoes and allow to evaporate.  Add the potatoes to the bok choy mixture.

4.  Drizzle a little more oil to the pan and add the red cabbage.  Add a pinch of salt and pepper.

5.  Add some of the Cognac Prune Dressing to the pan and continue to sauté the cabbage for        another minute.

6.  Add the cabbage to the vegetable mix and stir.  Stir in the romaine lettuce.

7.  Garnish with sliced almonds, pumpkin seeds and/or sunflower seeds.

Prune Dressing


12 prunes, pitted, chopped

2 ounces of Cognac

3 sprigs of fresh thyme

1/3 cup all natural grape juice

1/3 cup of vegetable stock

2 tablespoons water

1 shallot, finely chopped

Kosher salt, to taste

Fresh ground pepper, to taste

Avocado or Extra-virgin olive oil

Method of Preparation

  1. In a pan drizzle a little oil.
  2. Add the shallots and stir.
  3. Add the thyme and prunes, reduce heat to medium and stir.
  4. Add the broth and molasses.
  5. Season with salt and pepper to taste.
  6. Allow to cool. Place in a blender or Nutri-bullet and process.  If too thick add water a tablespoon at a time.
A Simple Seared Salmon Salad

A Simple Seared Salmon Salad

What is it about Salmon that we love so much?  Is it the beautiful color of the fish?  Is it that its quick and easy to prepare?  Or could it be because of all the yummy vitamins and nutrients we get from it.  I don’t know your reason, but I just love the little fish and you are like me, well, you are in luck as it is salmon season!  That’s right, it’s here.  You can get all the fresh salmon you want. Salmon season began in  April and runs straight through November.  (So be sure to check your local grocery store and ask the fish monger, “Excuse me, but what day is your salmon delivered?”)  Lol

FYI:  Here are some of the vitamins and minerals we get from our up-stream swimming friends:  Vitamins B3, B6 and B12; we’ve got Vitamin D and selenium.  But don’t stop there!  We’ve got Omega-3 Fatty Acids and Protein too!

Don’t overcook it nor feel intimidated when you see it in the store instead, feel encouraged and follow the recipe below.  Thanks for stopping by!

Seared Salmon with Salad

4- 4 oz salmon filets

1 tablespoon Old Bay Seasoning

1 tablespoon Blackening Seasoning

Extra Virgin Olive Oil

2 tablespoons butter

Juice of ½ lemon

4 cherry tomatoes

1 peach, diced

2 cups (packed) Arugula

2 cups (packed) Mixed Greens

Balsamic Glaze

Your favorite vinaigrette (I used Lemon – Honey)

Method of Preparation

  1.  Season the filets with the seasonings.  Drizzle with EVOO and rub into filets.  Set aside.
  2. Place a large pan on the stove and turn the burner to medium-high heat.
  3. Drizzle the pan with the olive oil and add the butter (when you are ready to put the fish in the pan).
  4. When the butter has melted add the salmon, skinned side a cook until easy to move and nice crisp has formed on the top of the fish.
  5. Place the entire pan into the oven and cook until desired temperature.  The proper cooking temperature for fish is 145ºF.  Please fish, cook and eat responsibility.
  6. Allow fish to sit while you prepare the salad.
  7. Place the lettuce and arugula in a large bowl and mix with a small amount of your favorite vinaigrette.  Place a handful onto each plate.
  8. Add tomatoes and peach bites on the plate.
  9. Dot with drops of glaze around the salad and top with the salmon (crispy, non skin side up).  Enjoy!
Colorful Couscous, Make it Good!

Colorful Couscous, Make it Good!

Who likes to hear the word healthy?  I do, I do!  I think these days we count it all joy to hear those words especially from our physicians.  Well, guess what, you can create something that is healthy, TASTY and colorful without losing flavor.  Here I have prepared a colorful, delicious and nutritious meal within minutes.  Try this and your friends and family will thank you, their heart will thank you.


Tri-color Israeli Couscous

¼ cupSun-dried Tomatoes, chopped

5 Black Olives, sliced

2 stalks, Celery, sliced

½ each of Bell Peppers, Red, Yellow and Orange, med dice

½ English Cucumbers, diced

Kosher Salt, to taste

Fresh Ground Black Pepper, to taste

Your favorite dressing (I used a Lemon-Honey Vinaigrette)

Method of Preparation

  1. Cook Israeli couscous according to package directions and set aside.
  2. Allow to cool.
  3. Place all ingredients into a large bowl and stir together.
  4. Add  cooled couscous!
  5. Shazam! You’re a superstar.

ENJOY THIS HEALTY DISH…it has all the freshest ingredients your heart could ever imagine!


Going Green…and red, and yellow and… My homemade Green Salad

Going Green…and red, and yellow and… My homemade Green Salad

Coming up with spring dishes is always a treat for me. Here is my Vegetable Salad with avocado, haricot vert, roasted tomatoes, peas, and sautéed celery. Add a few sprinkles of fresh kiwi and micro greens!  Sounds good?  Give it a try.  I took all the green vegetables I had on hand, sautéed a few onions, roasted a few tomatoes and kablam!  Instant energy food without the guilt.  It’s everything your body craves.

Ingredients:  onions, haricot vert, peas, avocado, celery, cherry tomatoes, kiwi, fresh spinach, arugula your favorite dressing and micro greens for garnish (Kosher salt and fresh ground pepper are optional.)

There aren’t any real measurements for this salad (although I can provide you with some if you really want it but I think you’ll be fine without it; just remember to have fun with it) it’s really what you like and how you’re adventurous you’re feeling that day.  I always add enough to share but if you want, take out just enough of the ingredients for one person.  Place halved cherry tomatoes into a 350ºF degree oven and roast.  Remove and allow to cool.  Blanch and shock the small cut green beans (haricot vert) and set them aside; drizzle a little olive oil into a pan and add the medium-diced onions, cook for about 1 minute, then add the bite-sized celery.  Cook for another 2 minutes and add the green beans.  Add kosher salt and fresh ground pepper as needed.  Stir.  Remove from the burner.  Dice the kiwi and set aside.

Now its time to assemble the salad.  Toss a serving of fresh spinach and arugula with a small amount of your salad dressing and place onto a serving plate.  Spoon the vegetables over the top.  Spoon a few tomatoes on top and add sliced avocado.  Sprinkle with diced kiwi and garnish with micro greens.  Serve as is or with a slice of lime.  Yum!

Triple Berry Vinaigrette

I think vinaigrettes are fabulous.  They are used for a multitude of things like marinades, sauces and tenderizers as well as being used to top or dress a salad.  As versatile as vinaigrettes are so are sauces such as the Triple Berry Sauce (see “sauces”) used to create this vinaigrette.  I believe food is personal and everyone has his or her own tastes for things so feel free to make adjustments and changes to suit your own taste.  That’s part of being a good cook in the kitchen.  Your taste rules!  I’ve developed this recipe to be both sweet and tangy which satisfies most of my family members and friends.  I hope you and your friends will enjoy it too!



2 tablespoons of Triple Berry Sauce

¼ cup white wine vinegar

½ cup extra virgin olive oil

1 teaspoon Dijon mustard

1 tablespoon agave

2 pinches of Citrus Salt (or kosher salt)

Fresh ground pepper, to taste



Method of Preparation

  1. Place sauce, vinegar, mustard, and agave in a large bowl. Whisk together.
  2. Gradually whisk in oil until fully incorporated.
  3. Add salt and pepper to taste.
Sugar Snap Salad

Sugar Snap Salad

Sugar Snap Salad

This is a quick, easy, delicious and nutritious salad I make a lot at home.  My family loves it, I love it and even the crew of the show love it which makes it a win, win, win situation for me.  It’s also a great way to use leftover chicken, but feel free to substitute the chicken with seafood, steak or leave the meat out all together.  The beautiful greens with the peppery arugula, crispy pecans and sweet cranberries everyone gets a little of something they like.  Plus I give you two new ingredients to add to your pantry.  It doesn’t get easier than this!



4 cups Sugar snap peas

3 cups Mixed greens

1 cup Arugula

1½ cup Chicken, cooked and torn into pieces

½ cup dried cranberries

¼ cup pecans, toasted (optional)

Pinch of Seasoned Salt

Fresh Ground Pepper

Extra Virgin Olive Oil

Berry Vinaigrette

Method of Preparation

  1. Blanch and shock peas. Drain, pat dry, and set aside.
  2. In a large saute pan drizzle oil. Add peas and cook for about 1 minute or until nicely coated. Add a pinch of seasoned salt and fresh ground pepper to taste. Place on a plate and keep warm.
  3. Add chicken to pan and warm coating with the leftover seasoning in pan and giving a beautiful golden color to the chicken. Add to plate with peas and keep warm.
  4. To assemble. Place mixed greens and arugula in a bowl and toss with a little vinaigrette. Add a bunch of greens to your serving dish.
  5. Sprinkle cranberries and pecans on top of greens.
  6. Add some of the peas and chicken mixture and serve.
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