Kale to the King of veggies. Lots of incredible benefits to eating Kale - hardly any calories, lots of fiber, and many other nutrients.

Here's a very easy recipe for enjoying Kale ... cut it up, toss with a little olive oil, and sprinkle a little salt on it. Now, roast it in the oven ... 400 degrees for about 10-minutes. I like them crispy.

So, instead of eating those unhealthy potato chips, try making your own Kale chips. I bought a head of Kale for $1.49. 

Nutrition Information for Kale Chips

A Quinoa Yogurt Parfait ... compliments of Joy Bauer. 

Usually, when I make Quinoa, I add spices and veggies. Then it's a side-dish for my main meal. 

Using it in a parfait demonstrates how many different ways Quinoa can be added to your healthy diet.

Do you ever wonder what's in those "healthy" bars you are purchasing? Wonder no more: Make your own with this simple recipe. Picture below are the ingredients and instructions. 

Source: Original Recipe

Ingredients:
1/2 cup Almond Butter or Peanut Butter
1/2 cup honey 
1 cup high fiber cereal - Uncle Sam
1 cup puffed brown rice cereal 
1/2 cup almonds
1/3 cup dried cranberries 
cinnamon  - to taste
pinch of sea salt

Instructions: Thoroughly melt the honey and almond/peanut butter in a small sauce pan, then add the melted mixture to a medium bowl containing the oats, cereal, almonds, dried cranberries, and sea salt. Stir until all is well combined. With wet hands or using a piece of wax paper press the cereal bar mixture into an 8 inch square pan that's been lightly coated in oil and lined with parchment paper. Once the mixture is pressed flat and even set the pan in the fridge for an hour to harden. Remove, cut into individual bars and enjoy.

As a healthy eater, I'm always "hunting and gathering" new foods to eat. I "discovered" quinoa about a year ago. In a word, it's delicious. It's easy to prepare (takes about 15-minutes cooking time) and will take on the flavor of anything you throw in it. 

This version has: black beans, mushrooms, sun dried tomatoes, peppers (spicy, red, and green), artichokes, and onions. I also added cumin and cayenne pepper. It's a modified version from Allrecipes. 

It's high in protein and fiber. And by adding all these other veggies and beans, it's a health-sensation! So, if you've never tried quinoa, go for it!

Oh yeah, since it's so filling, it can be a meal (I have it for lunch) or a side dish.

One more side benefit: One package makes a tremendous amount. So, put it in the refrigerator and warm it up in the microwave (about 45-seconds).  

Cost: Frequently, I am told that healthy eating is expensive. The ingredients for this cost about $9.00. If I were to have this for lunch, this would serve about 5 meals. That's about $1.80/meal. Yep, that beats out a fast food junk meal.

I'm a big fan of Edamame - easy to prepare and loaded with protein. Here's a spiced up version of plain Edamame. Very simple and delicious: add cranberries and pop it with some Feta cheese. I don't eat a lot of cheese. I usually use a little to pop some flavor. So, if you want to omit the cheese, no problem. It will still taste delicious.

This can be a snack or serve it as a side salad with your main meal.

This tasty treat can be a meal or a snack. It's very flavorful and delicious.

Ingredients: One high fiber wrap, hummus, veggies (peppers, mushrooms, etc.) You can eat the veggies raw or cooked.

This is just one example, of many, that demonstrate a healthy snack/meal can be easy to make and inexpensive. 

Weighing in it at only 70 calories and 6 grams of protein, this is a snack winner! Go ahead and splurge. Have two of 'em. 

Best way to prepare:

1. Fill a pot about 3/4 full with cold water and toss in about 2 teaspoons of salt.  Allow the salt to dissolve in the water by giving the water a quick stir.
2. Add eggs to the cold salt water and bring to a boil. 
3. Once the water comes to a boil remove the pot from the heat and cover for 15 minutes.
5. Rinse the eggs in cold water until the eggs are cool.
7. Peel and eat!

These spiced garbanzo beans are delicious and easy to make. Here's the simple recipe. 

3 15-ounce can garbanzo beans

Ingredients shown below. 

Directions:
Rinse beans in water, towel dry. Pour into baggy, add a little olive oil and the ingredients below (to taste). I enjoy them spicy, so, I pour on the pepper. Shake in baggy. Then place beans on tin foil on cooking pan. Bake in oven on 400-degrees for about 40-minutes. I like them crispy. Adjust time to your liking.

Now eat 'em hot or cold! Enjoy.

I have to be honest with you: I never thought of this as a good snack. 

However, my trainer "turned me on to it".  Here's the scoop: it's low in calories, high in protein, and guaranteed to give you the feeling of satiety.

Try it. You just might like it.

It's a rare find when you identify a tasty snack that is low in calories and has great ingredients. Here's one from GnuFoods. It offers many different flavors and they are all very good.


For more information about purchasing these bars, go to Gnu's website.