Do you ever get into conversations about healthy food? There are a lot of conflicting ideas as to what is healthy or better yet what I or anyone else believes is healthy. I say do what feels right and forget the rest. 

When it’s time to make a meal just remember mostly fresh ingredients, keep the salt, sugar, and fat down to a degree and that will make a difference. Sounds easy. Right? Not always. We live in a complex world of food and advertising that really take a toll on our decision making abilities.  

Life is full of decisions and when your health is at stake do some research, follow your heart, and above all continue to evolve. As for this tuna and couscous salad, it’s pretty straight forward. The cooking and prep time are under 20 minutes. It has a nice balance of fresh ingredients and tastes oh so good. 

Serves 2-4

Ingredients

• 3 cup cooked couscous
• 2 cans tuna, drained
• 1/4 cup olive oil
• 1 juice of lemon
• 1/2 cup chopped black olives
• 1 cup chopped fresh spinach
• salt and pepper to taste
• 1/4 cup chopped green onion and juice from lemon wedges (optional garnish)

Instructions

1. Place all ingredients except green onion and juice from extra lemon wedges in a bowl. Stir to combine and add salt and pepper to taste
2. Garnish with green onions and additional juice from lemon wedges

I’m currently reading the book Salt Sugar Fat and it’s full of information about why we crave sugar. I know I do and that is why I try to create alternatives to the high fat and sugar recipes that I remember eating and making when I was so young. For example let’s take this coffee cake and make it with maple syrup instead of white sugar. I know it’s still a form of sugar but I think it’s got to be better than white sugar. 

I might try using just very ripe bananas next time and see if that works. The raspberries really make the coffee cake so pretty. 

Although they are not in season here in the Midwest, it’s just a matter of time and I did not want to wait to make this delicious coffee cake. 

Ingredients 

• 1 cup oats
• 1 cup whole wheat pastry flour
• 2 teaspoons baking powder
• 1/2 cup maple syrup ( or whatever sweetener you have on hand)
• 1/2 cup plain low fat yogurt
• 1/2 cup milk (I used Organic 2% milk)
• 1/2  cup unsweetened applesauce
• 1 tablespoon organic canola oil
• 1(6 ounce package fresh raspberries)
• 1 tablespoon natural turbinado cane sugar

Instructions 

1. Preheat oven to 375 degrees.
2. In a large bowl combine oats, pastry flour, and baking powder.
3. In a separate bowl mix together maple syrup, yogurt, milk, and applesauce, and canola oil.
4. Pour wet ingredients into dry ingredients and mix, (do not over mix or the muffins will be too hard).
5. Add fresh raspberries to batter and stir to combine.
6. Spray a glass pie dish with baking spray.
7. Gently pour batter into glass pie dish.
8. Sprinkle on raspberries and 1 tablespoon cane sugar.
9.  Bake 20-25 minutes or until a toothpick inserted into the center of the cake comes out clean.

Are you looking for a sweet and satisfying breakfast that doesn’t leave you tired and groggy? Here we have a super easy Cherry Parfait. I used frozen pitted cherries so I did not have to pit them and Greek yogurt to make it nice and creamy. 

Serves 2

Ingredients

• 1 cup Greek yogurt
• 1/2 cup dark sweet cherries, thawed ( these can be bought in the freezer section of most major grocery stores: I bought mine at Target)
• 1/4 cup sunflower seeds
• 2 tablespoons dried flaked coconut
• a dash of cocoa powder (optional)

Instructions

1. Place Greek yogurt in glasses and top with thawed cherries, sunflower seeds, dried flaked coconut, and a dash of cocoa powder. 
2. Enjoy with a friend. 

At first I wasn’t sure about this combination of sausage, rice, and pineapple but it turned out way better than I expected. It tastes great with the chopped fresh spinach.

This meal is quick and easy. It has a great combination of flavors you are sure to enjoy. If you are lucky enough to eat this when it’s done, I envy you. It is perfect for bringing to work and makes great leftovers. 

Ingredients for Turkey Sausage Medley

• 1/2 pound turkey sausage equivalent to 2 1/2 sausages
• 2 1/2 cups cubed pineapple
• 2 cups cooked brown rice
• 1 cup fresh chopped spinach

Ingredients for Sun Butter Sauce

• 3/4 cup water
• 2 tablespoons tamari
• 1 tablespoon grated organic ginger
• 2 small chopped cloves of garlic
• 3 tablespoons sun butter
• chopped green onions (optional)

Instructions for Turkey Sausage Medley

1. Bring pot of water to boil and cook sausage 15 minutes. Let cool before slicing. Slice into bite size pieces. 
2. Heat a pan for two minutes on medium-high. Spray with oil, pour in sausage and fry for 3-4 minutes. 
3. Place pineapple, brown rice, chopped spinach, and sausage in bowl. 

Instructions for Sun Butter Sauce

1. Bring water, tamari, ginger, and garlic to a boil in a small saucepan. Set aside to cool for a few minutes.
2. Put all ingredients in a bowl with a tight fitting lid. Add 3 tablespoons of sun butter. Cover and shake.
3. Pour sun butter sauce onto sausage medley and serve with optional green onions. 

Now believe me when I tell you this is the easiest Orange Glaze you will ever make. Did I mention it has three ingredients?

Yep and naturally sweetened. Pour it on some yogurt, or fresh bread, and you bet I will put it on my favorite muffins. 

Ingredients

• Juice from 2 oranges (yields about 4 ounces or 1/2 cup)
• 1 tablespoon corn starch
• 1 tablespoon agave nectar

Instructions 

1. Squeeze juice out of two oranges by placing strainer over bowl and pour juice through strainer to remove any chunks
2. Remove strainer, pour in cornstarch and mix thoroughly
3. Place mixture in saucepan, add agave nectar and heat a minute or two until mixture thickens to a glaze (see photo above)

Life is full of moments when you feel like you are not doing your best. Or maybe you knew you could do better. I’ve been pretty fortunate in my life to have people around me who let me know when things need a little tweaking and it’s not always easy to hear but age has helped me to understand nobody is perfect or even close. We all have those days that are less than ideal. It’s ok just push forward. Now this recipe for No Bake Dried Cherry Brownies is exceptional. In the past I have made this but have not processed it in the food processor nearly as long. My no bake brownie recipes in the past were much more chunky. I think I like chunky better. This one has merit because if you enjoy gooey and decadent brownies, then this recipe is for you.

Ingredients

• 1 cup pecans
• 2 cups dates
• 1/2 cup dried cherries
• 1/4 cup shredded coconut
• 4 tablespoons cocoa powder
• pinch of sea salt is optional

Instructions

1. Place pecans in food processor and pulse about 10 times or until pecans are in small chunks.
2. Add dates and dried cherries and process one full minute. Mixture will be sticky.
3. Pour in cocoa powder and coconut. Process one minute.
4. Line a pan with parchment paper and add in brownie mixture. Pat down smooth with rubber spatula. This will take some work. The oil released from the pecans will help. 
5. Refrigerate at least one hour. Cut into pieces and serve.

Are you looking for a super easy appetizer to bring to your next party?Here it is! There are four ingredients and it takes minutes to put together. It’s also pretty healthy. It’s got it all. Zucchini is one of my favorite vegetables because it’s so easy.

When I’m stumped for lunch ideas, I grab some zucchini slices and hummus and lunch is served. This lovely vegetable tastes great shredded as a substitute for pasta. You can also make it into ribbons and serve on a salad. Is there nothing zucchini can’t do? Yeah my dishes! Help?

Ingredients

• 1 medium zucchini
• 1/2 cup hummus
• 2 small carrots, shredded
• 1/2 of a medium avocado, cut into tiny pieces
• Sriracha on the side (optional and recommended)

Instructions

1. Slice zucchini into 1/4-inch-thick rounds. (This will be about 24 slices.) Lay out on large platter; and smear each slice with hummus

2. Place shredded carrot on each slice and top with a piece of avocado. Serve sriracha on the side for those who like it hot. 

Here we have oats on the go! It is just like eating a bowl of oats but in cookie format. I know you’ve seen them on the shelves, those oatmeal cookies that try to pass as healthy. These are! 

They have oats, maple syrup, applesauce, and carob chips. Did I mention they’re vegan. I’m not vegan but I do love a lot of vegan recipes. I’m not a rawtarian but again I really enjoy dabbling in raw recipes. I don’t know what my label is because I really enjoy lots of different techniques and recipes for food. I think it’s important to show love and respect for our food supply.

I strive to make my food healthier in some way while sticking with the integrity of the food itself. Sound too new agey? I know that’s not a word. Food; I love food.

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