Twice a year (in November and May) I take a cross-country road trip between Philadelphia, PA and Scottsdale, AZ. You may be wondering why I drive instead of fly. Believe me, it would be wonderful to get across the country in one day, instead of four, but our dog Dexter can’t fly so we make the trek by car. If you haven’t driven across the U.S., I would encourage you to do so! We’ve taken several different routes over the years and seen some beautiful parts of the country that we wouldn’t have seen had we not traveled by car. As a registered dietitian, I’m not a fan of fast food so four full d ..read more

Hummus is a healthy dip that makes a great party appetizer combined with raw vegetables or whole grain crackers. This recipe is an even healthier version with less oil, more fiber and antioxidants than traditional hummus. Beets are a root vegetable and are special because of their deep red color. They offer many health benefits, including boosting brain health, decreasing inflammation and  lowering the risk of  high blood pressure, heart disease and cancers because of the fiber, antioxidants and other nutrients they naturally contain. When I was a kid, I had only eaten canned pickled ..read more

This side dish is full of brain-healthy foods, including almonds, black beans and edamame, along with the whole grain farro. Farro is a type of wheat that is cooked like rice and has a nutty flavor. It’s a good source of fiber, B vitamins, and I love how it keeps it’s al-dente texture after cooking. Ingredients: 1/3 cup slivered almonds, toasted 1 1/3 cups water 1/2 cup uncooked farro 15-ounce can black beans, rinsed and drained 1 cup fresh or frozen shelled edamame or green peas, thawed 1/3 cup diced red onion 3 Tablespoons extra-virgin olive oil Grated rind and juice of 1 lar ..read more

I cook salmon almost every week and always cook extra to eat leftover to help me get my 2 servings of Omega 3 Fats each week. Why you ask? Omega 3 Fats are so important -- they help reduce inflammation, boost memory, keep your heart and eyes healthy and help prevent cognitive decline. So many good reasons to eat your Omega 3 Fats! (If you’re not a fish eater –talk with a registered dietitian about how you can get this really healthy fat). Back to my recipe… I usually eat the leftover salmon on a salad but decided to try my hand at making salmon cakes for a warm meal instead of a cold salad. I ..read more

This is a great recipe for those really hot summer days that you don’t want to heat up the oven and house. Tofu is a great plant-based protein for everyone — women, men and kids. This grilled tofu pairs well with any vegetable, but I like roasted broccoli or sauteed asparagus the best. Grilled Tofu Ingredients: 1 (14 oz.) package of firm tofu 1/3 cup lite soy sauce 1 Tablespoon olive oil 1 teaspoon sesame oil (optional) 2 Tablespoons rice vinegar or apple cider vinegar 2 Tablespoons water 1 Tablespoon brown sugar 1 clove garlic, minced or ½ teaspoon garlic powder Juice of 1 ..read more

I love a bounty of summer squash! Sometimes there’s a zucchini or two that are hidden under those big leaves that get so big it’s hard to know what to make with them. And as much as I love zucchini bread, I’ve found a healthier way to use that big squash. I really love this soup cold, especially on a hot summer day. But it also tastes great heated up, so best of both worlds. This recipe is pretty peppery, so cut the amount of black pepper in half the first time you make this. You can always add more later if needed. Enjoy! SUMMER SQUASH SOUP SUMMER SQUASH SOUP  Ingredients: ·   ..read more

Never tried wild rice? You’re not alone and you’re in for a treat! I love the nuttiness and texture that make wild rice so different (in a good way, in my opinion) than white or brown rice. It’s a whole grain, just like brown rice, but has 30% fewer calories, a bit more protein and equal amounts of fiber. Whole grains have been shown to lower the risk of many health conditions, like heart disease and diabetes. Not only that, whole grains are a great choice for brain health and research is showing they can help prevent cognitive decline, Dementia and Alzheimer’s Disease. That’s a lot of good re ..read more

Pumpkin is rich in vitamin A and potassium and is a good source of fiber and the antioxidant, beta-carotene.  Kale is rich in vitamin K, antioxidants and fiber. Whole grains are one of the many brain healthy foods recommended to help prevent memory loss or cognitive decline. Combine the pumpkin, whole grain pasta, and kale for a power food combination that tastes great all year long. Pasta w. Pumpkin Ingredients:                             &nbs ..read more

I love this salad in the summertime as a healthy alternative to potato salad and coleslaw. It’s also a nice change from the usual lettuce salad. I also like adding leftover grilled chicken or tofu to serve as an entrée on those nights when I don’t want to turn on the oven and heat up the kitchen. One serving of broccoli slaw provides more than 50% of the vitamins A and C that you need each day. Comment below and tell me how you like it and any variations you like Prep Time: 10 minutes Total Time: 10 minutes Ingredients: ·         3 cups broccoli slaw (I ..read more

May is Osteoporosis Month, so I’m writing about one of the many foods that keep bones strong – Yogurt! As women age, we lose bone more rapidly because estrogen levels drop dramatically during perimenopause and menopause. We can’t stop menopause from happening, but there are many things we can do to slow or prevent bone loss. (Check out these bone healthy tips, 4 Ways to Keep Bones Strong). One recommendation is to eat yogurt and other calcium-rich foods. But that’s easier said than done. The dairy aisle has gotten crazy in the last several years with so many types of milk and yogurt!  How ..read more