Tag Archives: low sodium

All ears salsa; guilt-free yummy summer treat!

All ears salsa; guilt-free yummy summer treat!

T’is the fresh corn season and you do not want to miss out this yummy sweet summer delightful produce.

Corn is the perfect high fiber, low-cal way to add a sweet crunchy flavor to any of your summer dishes.

With the tomato crop being so plentiful as well this season, i thought to create a combo salsa that is delicious, healthful, and perfect with flackers, chips, as a side dish alone or with baked summer fresh potatoes.

This salsa is low in everything: calories, cholesterol, sodium, carbohydrate and fat, but not in flavor. It boasts corn, which is a whole grain and tomatoes, which are rich in antioxidants. The perfect yummy guilt-free summer treat.


  • 3 cups chopped seeded tomato (about 3 medium)
  • 3/4 cup chopped sweet onion
  • 1/2 cup chopped tomatillos (about 2 medium)
  • 1/4 cup canned black beans, rinsed and drained. You can also soak you own overnight, rinse, cook or-rinse and sprout them for a few days then use
  • 1/4 cup fresh corn kernels
  • 2 tablespoons finely chopped fresh parsley
  • 2 tablespoons fresh lime juice plus rind (must be organic)
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon freshly ground black pepper
  • 1/2 teaspoon hot sauce, small jalapeno or chipotle pepper

Combine all ingredients in a large bowl; cover and chill and enjoy!

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Posted by on August 5, 2012 in Uncategorized


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Creamy cruciferous anti-aging salad

Cabbage, kale my favorite cruciferous veggies are in abundance right now so why not take advantage of their super healthy goodness and enjoy them for dinner!

Two fabulous reasons to indulge in these super veggies:

1.  They may help to lower your risk of getting cancer. (A review of research published in the October 1996 issue of the Journal of the American Dietetic Association showed that 70% or more of the studies found a link between cruciferous vegetables and protection against cancer.)

2. They can help to reduce oxidative stress, again cancer protective, but also a natural extender of your longevity . Oxidative stress is the overload of harmful molecules called free radicals, which are generated by the body and cause rapid aging, disease, wrinkles, illness….Reducing these free radicals may reduce the risk of getting sick, aging less than gracefully all the while reducing your risk for developing certain cancers.

And, bonus point, they help to reduce your risk of diabetes and heart disease because they are filled with nourishing fiber. low in sodium and high in vitamins and minerals.

So fo ahead and try this yummy salad and feel nourished and healthier with every bite!

Cruciferous goodness salad:

6 cups finely shredded purple and green cabbage and kale leaves, I like dinosaur kale, taken off of their stem, May also add a few broccoli pieces as well if you like.
1 small red, orange or yellow pepper, chopped
1 ripe avocado, diced
2 tablespoons finely chopped red onion or chives
3 tablespoons lemon juice with a dab of zest
1/4 cup shelled hemp seeds , broken up flackers bits, walnuts sunflower seeds (sprouted if you can) or even a few pistachios or sprouted almonds.
3 tbs cilantro leaves and 3 tbs parsley leaves
1/4 teaspoon sea salt

Optional: black pepper, turmeric, a little garlic, a jalapeno

Toss all ingredients together in a large bowl. The avocado will make this salad taste extra creamy without the saturated fats.

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Posted by on April 13, 2012 in Uncategorized


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Healthy, zesty, yummy condiments (part one)

I am a condiment fanatic especially when it comes to hot sauces and mustards. But store-bought condiments, if not careful, can add some pretty hefty calories to your meal. Some have  a lot of added sugar or even worse corn syrup while others are laden with very unhealthy ingredients, additives, preservatives and taste boosters like evil MSG, so beware.

On the other hand, some are super healthy and can add nutrition to your every meal. Here are my favorite picks for the healthiest condiments for a lean energetic body: (And by the way, if you have a favorite and a recipe, I would love for you to share it!)


1. Guacamole

If you know me you are probably thinking of course she has this one on the top of her list. It is my bring to your party staple as Guacamole is seriously one of my favorite foods. Not only does it go fabulously well on flackers but it is seriously healthy and yummy, so why not indulge?   Avocados are filled with healthy fats that satisfy your appetite and regulate sugar balance, insulin and hormones. They also are filled with fiber, vitamins, minerals, and antioxidants. And lets face it creamy guacamole makes everything taste just a tad bit better! I love making my own cause I can make it super spicy and garlicky but if you chose to buy yours pre-made just be mindful to read the ingredients. Make sure it doesn’t have added trans fats, bad oils, preservatives or other artificial ingredients.

3. Salsa

Salsa, another perfect complement to almost everything and it has no added sugar, unlike ketchup which makes this dip super healthy.  Salsa, if made right , is mostly just vegetables and some herbs and spices. It goes great with guacamole, eggs, salads, chips, flackers, tofu, you name it! It is the perfect ketchup replacement as well.

3. Mustard

That’s right… mustard is absolutely one of the healthiest condiments!  First, it has no added sugar.  Also, mustard seed itself is a source of powerful antioxidants.  In addition to the antioxidants in the mustard seed, most yellow mustards also contain turmeric, a wonderful super antiinflammatory and powerful antioxidants herb. So go for the mustard!

So for  a zestier lunch today add a little something extra to your meal, try some salsa or guac or mustard and while your taste buds expand and explode with new flavors you can also enjoy knowing that your waist will not!

To your health!


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Posted by on March 26, 2012 in Uncategorized


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