Comfort Foods

Why are they called comfort foods when they don’t make you feel comfortable?

All they do is make you overweight and feel sick.

I was thinking about this recently, but let’s face it, who wants to eat a salad every day?

Some people I guess, but not me.

So I decided to start looking up salads. Different salads. Fun salads.

I found a few that sound amazing and I’m going to try them.

Here’s a couple of them:

Mexican Bean Salad


  • 1 (15 ounce) can black beans, rinsed and drained
  • 1 (15 ounce) can kidney beans, drained
  • 1 (15 ounce) can cannellini beans, drained and rinsed
  • 1 green bell pepper, chopped
  • 1 red bell pepper, chopped
  • 1 (10 ounce) package frozen corn kernels
  • 1 red onion, chopped
  • 1/2 cup olive oil
  • 1/2 cup red wine vinegar
  • 2 tablespoons fresh lime juice
  • 1 tablespoon lemon juice
  • 2 tablespoons white sugar
  • 1 tablespoon salt
  • 1 clove crushed garlic
  • 1/4 cup chopped fresh cilantro
  • 1/2 tablespoon ground cumin
  • 1/2 tablespoon ground black pepper
  • 1 dash hot pepper sauce
  • 1/2 teaspoon chili powder


  1. In a large bowl, combine beans, bell peppers, frozen corn, and red onion.
  2. In a small bowl, whisk together olive oil, red wine vinegar, lime juice, lemon juice, sugar, salt, garlic, cilantro, cumin, and black pepper. Season to taste with hot sauce and chili powder.
  3. Pour olive oil dressing over vegetables; mix well. Chill thoroughly, and serve cold.


Three Bean Salad Recipe

  • Prep time: 10 minutes
  • Yield: Serves 4 to 8.
  • 1 15-oz can cannellini beans, rinsed and drained
  • 1 15-oz can kidney beans, rinsed and drained
  • 1 15-oz can garbanzo beans, rinsed and drained
  • 2 celery stalks, chopped fine
  • 1/2 red onion, chopped fine
  • 1 cup fresh, finely chopped flat-leaf parsley
  • 1 Tbsp fresh finely chopped rosemary
  • 1/3 cup apple cider vinegar
  • 1/3 cup granulated sugar
  • 1/4 cup olive oil
  • 1 1/2 teaspoons salt
  • 1/4 teaspoon black pepper


1 In a large bowl, mix the beans, celery, onion, parsley and rosemary.

2 In a separate small bowl, whisk together the vinegar, sugar, olive oil, salt, and pepper. Add the dressing to the beans. Toss to coat.

3 Chill beans in the refrigerator for several hours, to allow the beans to soak up the flavor of the dressing.

Healthy Recipes

It’s now only 1 week to Thanksgiving!

Are you ready?

Do you have your menu all set to go?

Not to mention…your grocery list….

Here’s a few sites to look at for healthy recipes for you to make this holiday.

Let’s see if together we can NOT put on a few pounds over the holiday season.

Recipes from the Mayo Clinic.  Pumpkin Soup anyone?

Recipes from Whole Living. The Apple, Leek and Butternut Squash Gratin sounds awesome!

Recipes from Delish. These are makeovers and they sound ‘delish’. I’m thinking of trying the cider gravy. Yum!

Pops for the 4th!

I found these popcicles on JoyFitnessandStyle blog.

Thought they looked fun and perfect for the holiday.

If we make them today…they’ll be ready to go for the fourth of July!

Make a Little Sweet Treat Early in the Day…



Red, White, & Blue (berry) Popsicles

•Golden Raspberries
•Red Raspberries
•Vanilla Extract
•Vanilla Greek Yogurt
•Lemon Zest

Buy organic whenever possible and use any berry you like.


To make:
•Blend all berry layers with 1/8 tsp vanilla and lemon zest to taste.
•Use a blender to thin out yogurt and/or mix with fruit.
•Freeze each layer (tilted) for approximately 10 minutes, when filled, freeze to set for 2-3 hours.

Yummy, sweet, and healthy!





Yield: 6 servings

View Online:

Source: Diabetic Dream Desserts

Book Info:




– 1-1/2 cups frozen fruit, coarsely chopped and thawed

  (such as raspberries, strawberries, blueberries,

  blackberries, cherries, or peaches)

– 4 cups light vanilla yogurt (or use the same

  flavor yogurt as the fruit you choose)

– Sugar substitute equal for 1/4 cup sugar



Place the fruit and the accumulated juices in a large bowl and mash slightly with a fork.

Stir in the yogurt and sugar substitute.

Pour the mixture into a 1-1/2 quart ice cream maker and proceed as directed by the manufacturer.


Spoon into dessert dishes and serve immediately.

Nutritional Information (Per Serving)

Calories: 114; Protein: 8 g; Sodium: 122 mg;

Cholesterol: 4 mg; Fat: 0.4 g; Carbohydrates: 19 g

Exchanges: 1 Carbohydrate



Yield: 16 servings

Serving Size: 2 tablespoons.

View Online:

Source: The Diabetes Food and Nutrition Bible Book Info:


– 1 (10 oz.) package frozen chopped spinach, thawed, drained well

– 1-1/2 cups low-fat sour cream

– 2 tablespoons red wine vinegar

– 2 tablespoons minced mint

– 2 garlic cloves, minced

– 1/2 cup minced water chestnuts

– 1/4 teaspoon cayenne pepper

– Salt and pepper to taste




Prepare the spinach and set aside.


In a medium bowl, combine the sour cream, vinegar, mint, garlic, water chestnuts, cayenne pepper, salt, and pepper. Add the spinach and mix well. Cover and refrigerate for 1 hour before serving.


Nutritional Information (Per Serving)

Calories: 33; Protein: 2 g; Sodium: 27 mg;

Cholesterol: 7 mg; Fat: 2 g; Dietary Fiber: 1 g;

Sugars: 1 g; Carbohydrates: 3 g

Exchanges: 1/2 Carbohydrate



Yield: Makes 3-1/2 dozen.

Serving size: 1 quiche.

View Online:

Source: NPB


– 8 slices bacon

– 1/4 pound fresh mushrooms, chopped

– 1 tablespoon butter

– 1/3 cup green onion, chopped

– 1 2/3 cups Swiss cheese, shredded

– Pastry for double-crust pie, (homemade or purchased)

– 5 eggs

– 1 2/3 cups sour cream


Heat oven to 375 degrees F.


On a lightly floured board, roll out

the pastry dough 1/ 16-inch thick.


Using a 3-inch cutter, cut out

42 circles; re-roll scraps as needed.


Fit circles into bottoms and slightly up sides of lightly greased 2-1/2-inch muffin pans.


Meanwhile, fry bacon slices until crisp, drain; crumble or chop.

Chop mushrooms, saute in butter until limp and liquid evaporates.

Combine bacon, mushrooms, green onion and cheese.

Divide filling equally among muffin cups.

In large bowl, beat together eggs, add sour cream and stir until smooth. Spoon about 1 tablespoon into each muffin cup.

Bake until puffed and light brown, 20-25 minutes.

Cool in pans 5 minutes; lift out.


Serve warm or let cool on wire racks. If made ahead, wrap cooled quiches airtight, and refrigerate overnight.


Reheat, uncovered, in a 350 degrees F.

oven for about 10 minutes.


Nutritional Information (Per Serving)

Calories: 95; Protein: 3 g; Sodium: 87 mg;

Cholesterol: 35 mg; Fat: 7 g;

Dietary Fiber: 0 g; Carbohydrates: 4 g




Yield: 4 servings.

View Online:

Source: The Diabetes Food and Nutrition Bible Book Info:




–  1/2 cup raw quinoa, rinsed

–  1/4 cup finely chopped yellow pepper

–  1/4 cup finely chopped red pepper

–  1/4 cup finely chopped carrot

–  1/4 cup finely chopped celery

–  2 tablespoons minced fresh parsley

–  1-1/2 tablespoons olive oil

–  4 tablespoons rice vinegar

–  2 cloves garlic, minced

–  2 tablespoons minced green onions

–  Fresh ground pepper and salt to taste




Prepare the quinoa. Rinse the quinoa

in a fine sieve for 20 seconds.


In a 1-quart saucepan bring 1-1/2 cups water to a boil.


Add the quinoa and bring to a boil.


Lower the heat to simmer, cover, and cook for 15 minutes.


Meanwhile prepare the vegetables. Combine the chopped yellow pepper, red pepper, carrot, celery, and parsley in a medium bowl.


In a blender, combine the oil, vinegar, garlic, green onions, salt, and pepper. Blend for 15 seconds.


Once the quinoa is cooked, add it to the vegetables.

Pour the dressing over the quinoa and vegetables and toss well.


Refrigerate for 1 hour. Serve over lettuce if desired.


Nutritional Information (Per Serving)

Calories:  125; Protein: 3 g; Sodium: 12 mg;

Cholesterol: 0 mg; Fat: 6 g; Dietary Fiber: 3 g;

Sugars: 2 g; Carbohydrates: 16 g

Exchanges: 1 Starch, 1 Fat

A couple recipes



Yield: 14 servings

Serving size: 2 tablespoons

View Online:

Source: The Diabetes Snack, Munch, Nibble, Nosh Book Book Info:




–  3/4 cup mild or medium thick and chunky salsa

–  1 (19 ounce) can cannellini beans, rinsed and drained

–  1 teaspoon lemon juice

–  1 teaspoon dark brown chili powder (or to taste)

–  1 teaspoon ground cumin

–  1/8 teaspoon salt




Place the salsa in a sieve over a large bowl.

Tap the sieve occasionally to help the salsa drain until the chunky part remains in the sieve, about 3 to 4 minutes. Discard the liquid.


In the bowl, mash the beans slightly with a fork.


Add the chunky portion of the salsa, lemon juice, chili powder, and cumin. Stir until combined.

Transfer to a serving bowl.


Serve at once or cover and refrigerate for several hours. Serve with baked corn chips. Leftover dip will keep in the refrigerator for 3 to 4 days.


Nutritional Information Per Serving:

Calories: 36; Protein: 2 g; Sodium: 74 mg;

Cholesterol: 0 mg; Dietary Fiber: 2 g;

Sugars: 0 g; Carbohydrates: 7 g

Exchanges:         1/2 Starch




Yield: 4 servings

View Online:

Source: Secrets of Good-Carb Low-Carb Living Book Info:




–  1 pound chicken breast tenders

–  1 teaspoon ground cumin

–  1/2 teaspoon garlic powder

–  1/2 teaspoon coarsely ground black pepper

–  1/4 teaspoon salt

–  1 tablespoon extra-virgin olive oil

–  1 cup canned black beans, undrained

–  1/2 cup chunky-style salsa

–  1/2 cup shredded reduced-fat Monterey Jack

or Mexican-blend cheese (optional)

–  3 tablespoons finely chopped fresh cilantro

or thinly sliced scallions




Rinse the chicken and pat dry with paper towels. Combine the cumin, garlic powder, pepper, and salt, and rub some of the mixture over both sides of the chicken tenders.


Place the olive oil in a large nonstick skillet and preheat over medium-high heat. Add the chicken tenders and cook for a couple of minutes on each side, or until nicely browned.

Reduce the heat to medium, cover, and cook for about 3 minutes more or until the chicken is cooked through. Remove the chicken from the skillet and set aside to keep warm.

Add the black beans and salsa to the skillet and cook over medium-high heat for a minute or two to heat through. To serve, place a quarter of the chicken tenders on each of 4 serving plates and top with a quarter of the black-bean mixture.


If desired, top each serving with some of the cheese and sprinkle with some of the cilantro or scallions. Serve hot.

Nutritional Information Per Serving:

Calories: 201; Protein: 29 g; Sodium: 629 mg;

Cholesterol: 66 mg; Fat: 4.9 g; Saturated Fat: 0.8 g; Dietary Fiber: 3.5 g; Carbohydrates: 14 g

Exchanges: 1 Bread/Starch, 4 Low-Fat Meat

A couple new recipes



Yield: Makes 6 fajitas, 6 servings.

View Online:


–  2 tsp. fresh lime juice

–  1 clove garlic, finely minced

–  1 tsp. finely chopped jalapeno pepper

–  3/4 pound turkey breast cutlets, diced

–  1/2 cup low-fat or fat-free plain yogurt

–  3/4 cup (packed) fresh cilantro leaves

–  6 large (10-inch) flour tortillas, preferably whole-wheat

–  1 Tbsp. canola oil

–  Salt and freshly ground black pepper, to taste

–  2 cups Romaine lettuce, cut crosswise into strips

–  1 cup red, green or yellow bell pepper, thinly sliced



Preheat oven to 350 degrees.

Combine lime juice, garlic and jalapeno in a bowl.

Add turkey, turn to coat and set aside.

Purée yogurt and cilantro in food processor or blender until smooth. Transfer to a small bowl and set aside.

(Sauce can be made ahead if refrigerated until ready to use.

Remove from refrigerator early enough to bring sauce to room temperature before using.)

Wrap tortillas in foil and place in oven until warm, about 10 minutes. Meanwhile, heat a large non-stick skillet over high heat until very hot. Add oil and tilt pan to coat evenly. Add turkey and stir-fry, stirring constantly, until cooked through and lightly browned. Transfer to a medium bowl and sprinkle with salt and pepper.


On each tortilla, place a layer of shredded Romaine, and one-sixth of the turkey and the peppers. Add a spoonful of cilantro-yogurt sauce. Fold tortillas around filling and place on a serving platter. Serve with yogurt-cilantro sauce.


Nutritional Information Per Serving:

Calories: 174; Protein: 18 g; Sodium: 238 mg; Fat: 3 g; Saturated Fat: 0 g; Dietary Fiber: 3 g; Carbohydrates: 24 g

Exchanges: 1-1/2 Bread/Starch, 3 Low-fat Meat






Yield: 4 servings

Serving size: 2 tacos

Source: Chefs Mary Sue Milliken and Susan Feniger View Online:




–  1 Fish Tacos Pacific halibut fillet

–  Extra virgin olive oil, for drizzling

–  Salt and freshly ground black pepper, to taste

–  8 (6-inch) corn tortillas, warmed

–  4 lettuce leaves


For California Avocado, Grapefruit and Toasted Ancho Salsa


–  2 medium Ancho chiles, wiped clean, stemmed and seeded

–  1 pink grapefruit, chilled

–  1 ripe Fresh California Avocado, halved, seeded and peeled

–  1/2 bunch chives, chopped

–  1/2 Cup freshly squeezed orange juice

–  1 Tbsp freshly squeezed lime juice

–  1-1/2 Tbsp extra virgin olive oil

–  1/2 tsp salt

–  1/4 tsp freshly ground black pepper




California Avocado, Grapefruit and Toasted Ancho Salsa:

Toast Ancho chiles directly over a medium gas flame or in a cast-iron skillet until soft and brown. Turn frequently to avoid scorching. Slice toasted chiles into 1-inch strips, then into a fine julienne.


Slice ends off grapefruit and stand the fruit upright on your work surface. Cut away peel and membrane, exposing fruit. Working over a bowl to catch the juices, separate the grapefruit sections by slicing with a knife between membranes. Remove and discard seeds.


Cut grapefruit segments and avocados into 1/2-inch dice.

Toss with toasted Ancho chiles and chives in a medium mixing bowl. Gently stir in reserved grapefruit juice, orange juice, lime juice, olive oil, salt and pepper. Let sit 30 minutes before serving.


Fish Tacos: On the stovetop, heat a grill pan over medium-high heat or prepare a medium-hot grill. Drizzle halibut with olive oil, season with salt and pepper, and grill until barely done,

2 to 5 minutes per side, depending on thickness. Remove fish from grill, cool slightly, and pull apart into large flakes.


Place warm tortillas on a work surface. Line each with a piece of lettuce and chunks of fish.


Top each with a generous spoonful of California Avocado, Grapefruit and Toasted Ancho Salsa. Serve immediately.


Nutritional Information Per Serving:

Calories: 451; Protein: 32 g; Sodium: 568 mg;

Cholesterol: 41 mg; Fat: 18 g; Saturated Fat: 2 g; Dietary Fiber: 5.5 g; Carbohydrates: 32 g

A few recipes

Have fun and Happy, Healthy Cooking!



 Yield: 4 servings.      Serving Size: about 4 ounces

Print Version:

Source: The Diabetes Food and Nutrition Bible


Fruit Salsa Ingredients:

–  2 cans (8 oz each) crushed pineapple, packed in juice, drained

–  1 mango, peeled and cubed

–  1/2 papaya, peeled and cubed

–  2 Tbsp rice vinegar

–  1 Tbsp finely minced cilantro

–  1 Tbsp minced red pepper

Grilled Chicken Ingredients:

–  2 whole chicken breasts, boned, skinned, halved (10-oz each)

–  2 tsp olive oil

Garnish Ingredients:

–  Kiwi slices


In a medium bowl, combine salsa ingredients.

Cover and refrigerate for 1 hour.

Preheat an oven broiler or outdoor grill. Brush the chicken breasts with the olive oil. Grill or broil the chicken about 7 minutes per side or until no pink remains.

To serve: Place fruit salsa on a plate using a few spoonfuls per person. Top with a cooked chicken breast. Garnish with kiwi slice.

Nutritional Information Per Serving:

Calories: 305; Protein: 32 g; Sodium: 79 mg;

Carbohydrates: 30 g; Fat: 6 g; Cholesterol: 85 mg

Exchanges: 4 Very Lean Meat; 2 Fruit; 1 Fat


Makes 32 appetizer servings.

Print Version:


–  1 pound 95% lean ground beef

–  1/2 cup soft bread crumbs

–  1 egg, slightly beaten

–  2 tablespoons chopped onion

–  2 cloves garlic, minced

–  1/2 teaspoon salt

–  1/2 teaspoon pepper

–  2 to 3 tablespoons hot pepper sauce

–  2 tablespoons butter, melted

–  1 tablespoon honey

–  Blue cheese dressing

–  Celery sticks


Preheat oven to 350F. Combine ground beef, bread crumbs, egg, onion, garlic, salt and pepper in large bowl, mixing lightly but thoroughly.

Shape beef mixture into 32 1-inch meatballs; place on rack in broiler pan. Bake in 350F oven 18 to 20 minutes.

Meanwhile, combine hot pepper sauce, butter and honey in large bowl; mix well. Add meatballs; stir to coat.

Serve with dressing and celery sticks, as desired.

Cook’s Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160F. Color is not a reliable indicator of ground beef done-ness.

Nutritional Information Per Serving:

Calories: 33; Protein: 3 g; Sodium: 78 mg;

Carbohydrates: 1 g; Fat: 2 g; Cholesterol: 16 mg


Makes 12 appetizer servings.

Print Version:


Kabobs Ingredients:

–  1 beef top sirloin or beef shoulder center

(ranch) steak, cut 1-inch thick

–  1 teaspoon garlic-pepper seasoning

–  Fresh basil leaves (optional)

Caramelized Onion Relish Ingredients:

–  2 tablespoons olive oil

–  1 large red onion, sliced

–  1/2 cup balsamic vinegar

–  1/4 cup brown sugar

–  1/4 teaspoon salt

–  1/8 teaspoon pepper


To prepare Kabobs, preheat broiler. Soak twelve 6-inch bamboo skewers in water 10 minutes; drain.

To prepare Caramelized Onion Relish, heat olive oil in a large nonstick skillet over medium heat until hot. Add onions; cook 8 to 10 minutes or until tender and beginning to brown, stirring occasionally. Stir in balsamic vinegar and brown sugar.

Cook 5 to 7 minutes or until liquid evaporates and onion mixture browns and thickens, stirring occasionally. Remove from heat and season with salt and pepper; keep warm.

Cut beef steak into 1-1/4 inch pieces. Season meat with seasoning blend. Thread 3 beef pieces onto each skewer, leaving small spaces between pieces. Place kabobs on rack of broiler pan so surface of beef is 3 to 4 inches from heat.

Broil 7 to 11 minutes for medium rare (145F) to medium

(160F) doneness, turning once.

Serve kabobs with relish. Garnish with basil leaves, as desired.

Cook’s Tip: To grill, place kabobs on grid over medium, ash-covered coals. Grill, covered, 6 to 8 minutes (over medium heat on preheated gas grill, covered, 7 to 9 minutes) for medium rare (145F) to medium (160F) doneness, turning occasionally.

Nutritional Information Per Serving:

Calories: 135; Protein: 13 g; Sodium: 117 mg;

Carbohydrates: 9 g; Fat: 5 g; Cholesterol: 25 mg


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