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Recipe

Chicken with Rosemary Dijon Sauce

Chicken dark meat (such as thighs) are one of the easiest parts to cook, because it’s so juicy, it’s hard to mess up. We love that this luscious sauce requires only a dab of butter, and no cream, yet it yields a delicious flavor profile that makes an ordinary dish like roasted chicken thighs turn…

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Air-Fried Vegetables with Dijon Gremolata Sauce

We are always looking for satisfying substitutes for potatoes. Kohlrabi and Brussels Sprouts are two of literally endless possibilities for this recipe, but they work well because they can be cooked in uniform, bite size pieces that are delicious in the air fryer. If you’ve never tried Kohlrabi, we encourage you to check it out…

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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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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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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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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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Quinoa Bowl

This dish is a very healthy labor of love. It does require some advance prep, unless you have a free afternoon to pull everything together. But if you already have the red sauce and green sauce made, and your produce is mostly trimmed and ready to go, it doesn’t take long at all to assemble.…

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Green Kale and Herb Sauce

We love having this sauce on hand for topping vegetables, eggs and plain meats. It’s a great companion to our Red Roasted Pepper Sauce. In fact, the two work well side-by-side for a beautiful topping and great flavors. This recipe was inspired by Pinch of Yum, Kale Chimichurri Sauce. Print Recipe Green Kale and Herb…

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