Is this a healthy RECIPE?

Yesterday- I made a stew- using

kidney beans, 1- can

 barley, 1/2 cup

celery stalk cut up into pieces

Baby carrots- 1/2 pound

 few small pieces of lamb.( less than 1/2 pound)

 For flavoring, I used Barilla tomato sauce ( 1/2 Jar)

1/2 onion- sliced into small pieces

3 cloves of garlic- cut into small pieces

Dehydrated seasoning containing- dried onions- peppers, carrots and tomatoes, with basil and parsley

Put in slow cooker, and cooked for 12 hours.

Took it for lunch today- and it tasted great.

Let me know if you think this is a healthy recipe……………..



Todays Healthy Breakfast to lower Blood pressure and cholesterol

I tried a new homemade recipe of my own. I made mixed grains and added in red beans and cooked them in a slow cooker in enough amount to last for a week for breakfast. I had one cup of whole grains ( brown rice, barley, quinoa) and red beans cooked for breakfast ( microwaved for warmth ) and added 1/2 cup of blueberries and a banana.
grains and beans is about

 7.4 grams of healthy fiber, and at least 14 grams of protein. 9.6 grams of unsaturated fat.

The blueberries provide an extra 5.4 grams of fiber

The bannana adds three more grams of fiber

The fiber is to help lower cholesterol

The high potassium in the banana is to help lower blood pressure

THe total calories of about 400 calories for this meal is to help me lose weight ( present weight 180- and my goal weight is 160) to also lower my blood pressure

Goal is to add exercise or activity today after work for at least 20 minutes and to plan my activity one day in advance.

This meal is about 400 calories with 18 grams of fiber, 15 grams of protein and all complex carbohydrates with no processed or simple sugars.


This high fiber meal would be excellent for people experiencing irritable bowel, because the fiber would prevent cramping, lessen diarrhea and improve constipation

This is also an example of using portion control in meal preparation

In terms of weight loss and diabetes, this meal would be ideal for a diabetic because the high fiber content and complex carbohydrates would cause a slow steady release of sugar into the blood and not a spike as with processed carbs.

The healthy vegetarian

Healthy Eating for Vegetarians


Include beans and peas, nuts and soy as protein sources.

Lacto-ovo vegetarians get protein from eggs and dairy

Dairy is an excellent source of calcium; other sources include calcium fortified soy milk, tofu with calcium sulfate, calcium fortified cereals, and orange juice.

Pasta marinara, veggie pizza, vegetable lasagna, tofu vegetable stir-fry and bean burritos are good vegetarian choices

For BBQs try veggie or soy burgers, soy hot dogs, marinated tofu and fruit and vegetable kabobs.  Grilled veggies are great too

The high nutrient content of beans and peas makes them a must for everyone. Enjoy a vegetarian chili, three bean salad, or split pea soup.  Make a hummus filled pita sandwich

For breakfast try soy based sausage patties,

For dinner try bean burgers or falafel balls or patties (chickpeas)

Nuts make great snacks. Almonds, walnuts or pecans instead of cheese or meat to a green salad.

Get your B12 from fortified cereals or soy products  or consider a B12 supplement

Are you AWARE how PORTIONS have GROWN?


Are you AWARE how PORTIONS have GROWN?

Just look at this comparison of the size of a cookie from 20 years ago to today, Portion sizes have grown without us being aware. This is a contributing factor to the obesity epidemic in America. Be aware of Portion sizes:
One Serving of grains= 1/2 cup pasta or rice
one serving peanut butter= two level tablespoons
one serving meat= 3 oz= deck of cards
one serving beans= 1/2 cup
one serving fruit juice is 6 OZ NOT 8 OZ
one serving cheese= 1 oz= 2 small dice

Vegetarian sources of Iron


Vegetarian sources of Iron

Here are additional high iron sources from vegetables and legumes. They include one potato, one stalk of broccoli, 1/2 cup of cooked beans or chickpeas, soybeans, quinoa ( 4oz), lentils and cooked spinach ( 1/2 cup) There are many other sources than listed here and shown in the picture. These sources should be taken with vitamin C to increase the absorption of iron. Tea and coffee should be avoided at the time of intake, since they bind iron and may decrease its absorption. Each of the above serving provides 4-8 mg of Iron.

Black beans high in fiber, low in sodium, no cholesterol


Black beans high in fiber, low in sodium, no cholesterol

Black beans are high in fiber (6 grams in one serving), low in sodium and have zero cholesterol. At 120 calories per serving, they should be included in any healthy eating program. They are a great example of complex carbohydrates that should occupy one quarter of your nutrition plate.