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Core Ingredients

Creamy Alfredo-Inspired Sauce

When Wayne was diagnosed with heart disease, we reluctantly resigned ourselves to giving up such treats as classic Fettuccine Alfredo, with its carb-heavy noodles, and the classic sauce made from heavy cream, butter and lots of Parmesan cheese. The fat and sodium content was far in excess of an entire daily recommendation, and too indulgent…

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12 Ways to get more vegetables into your diet

Disclosure: This post contains affiliate links. We may receive a small commission at no additional cost to you. If you are trying to improve your healthy eating habits, vegetables are your BFF! Meats – so long as they’re low in saturated fat — are good, and moderate use of healthy oils (watch for saturated fat)…

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Spaghetti Squash Au Gratin Pie

This delicious “pie” is a great replacement for high-carb noodles or potatoes! Spaghetti squash is high in potassium, vitamins and minerals, and low in carbs. Even as prepared in our recipe, it’s highly nutritious and tastes great. After enjoying this the first night, but eating less than half of it, we enjoyed leftovers, then for…

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Vegetable Smoothies

If you’re looking for a quick way to get some vegetables, feel full and get out the door, there’s no better way than a vegetable smoothie. These are not the sweet, sugary smoothies you get commercially. For diabetic patients, and most people, for that matter, keeping the sugar content down is healthier and more supportive…

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Marinated Cucumber Tomato Salad

At this time of year, with delicious locally grown tomatoes at every farmer’s market, it’s a perfect time to pair up some fresh cucumbers with tomatoes and a balsamic vinegar marinade. We like to use white balsamic vinegar for this recipe, but it’s not as easy to find as red balsamic vinegar, which is available…

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Choosing Healthy Oils: part 2

This article is part two of a 3-part series on healthy oils for heart patients. In part one, we discussed the role of healthy oils in fighting heart disease, and some of the research about the impact of switching from saturated fats to monounsaturated and polyunsaturated fats. Once we know what types of oils we…

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Dijon Gremolata Sauce

This delicious sauce is great on grilled fish, or on vegetables. It’s one of the flavor boosters we use to add variety and interest to our lineup of diabetic and heart-friendly recipes. When you dress up steamed or roasted vegetables with this, or sauteed lean meats, it’s guaranteed to take your meal from boring to…

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Healthy Oils and Heart Disease: part 1

One of the first guidelines often provided to heart patients is to reduce their consumption of saturated fats. When adopting a new way of eating that encompasses both diabetes and heart disease, what are the best oils for heart health? Is there even such a thing as healthy cooking with oils? In this 3-part series,…

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Easy Broccoli Steak Salad

This delicious and hearty salad is a great option for summer meals, especially when you have steak left over from a grill-out or a special night out! It pairs well with our Japanese Ginger Dressing, which gives it an Asian flair. The nutritional information assumes two lunch-size servings, but the whole recipe could serve one…

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Crispy-healthy Cole Slaw

We call this slaw “crispy-healthy” because the way we suggest preparing it assures it stays crispy, and the dressing has no added salt and minimal saturated fat (the only fat used is olive oil; see the nutritional content below). This slaw dressing is a great improvement over bottled commercial dressings, which tend to be loaded…

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