Healthy Kitchen R and D

I love risotto - it's delicious & it's comforting, but it tends to be loaded with fat and carbs. That, combined with a gluten & dairy sensitive stomach, make it a dish I'm not inclined to consume often. But with a few wimple swaps, I've found a way to make a delicious & nutritious alternative dish.  First , I swap out traditional rice for frozen  riced cauliflower.   Cauliflower is: 🥦 Lower in Carbs & Calories – Traditional risotto is made with starchy rice, but cauliflower provides the same creamy texture with a fraction of the calories and carbs, making it perfect for those watching their intake. 💪 Packed with Nutrients – Cauliflower is rich in fiber, vitamin C, and antioxidants, supporting digestion, immunity, and overall health. ⏳ Quick & Easy – Unlike arborio rice, which requires slow cooking and constant stirring, riced cauliflower cooks in just minutes—saving you time in the kitchen! 🌿 Versatile & Flavorful – Cauliflower easily ...

March is finally here! And as St. Patrick’s Day approaches, it’s the perfect time to embrace all things green—including your veggies! Beyond celebrating the holiday with festive foods, increasing your intake of green vegetables can provide powerful health benefits, including protection against cancer. And as this month marks 10 years since my cancer diagnosis, there's no time like the present to incorporate more health into everything we eat. Green vegetables like kale, spinach, broccoli, and Brussels sprouts are packed with nutrients that help defend your body against cancer. Here’s how: ✅ Rich in Antioxidants – Leafy greens contain vitamins C, E, and beta-carotene, which help neutralize free radicals that can damage cells and potentially lead to cancer. ✅  Detoxification Support – Cruciferous vegetables (like broccoli and cabbage) contain compounds that help your liver flush out toxins and keep your body running clean. ✅  Fiber for Gut Health – A high-fiber diet has...

Treat Yourself: Why Treats Belong in a Balanced Diet Over the past 20 years of working with clients, I’ve seen countless individuals wrestle with the idea that enjoying a treat means they’ve fallen off the healthy eating bandwagon. Let me assure you, that couldn’t be further from the truth. Including treats in your diet isn’t just okay— it’s essential for balance and sustainability. Treats aren’t just about satisfying your sweet tooth or craving something salty. They can actually make you feel good emotionally, keep you from feeling deprived, and even bring people together. The key is balance . When you include treats in your routine without guilt or going overboard, you’re building a healthier relationship with food and staying on track with your goals. One way I personally embrace balance is by modifying recipes for treats that my family loves. A perfect example? Our beloved chocolate chip banana muffins. The original recipe was delicious but packed with sugar and butter (and gluten)...