Live Cooking Demo May 15 from 11-12:30

Live Cooking Demo May 15 from 11-12:30

In ‘knead’ of inspiration this spring? Join me Saturday, May 15th in the comfort of your own kitchen! Cook along or sip coffee and watch while I prepare 2 healthy, delicious salads.

This demo is in partnership with the Homepage | Cancer Support Community. I’ve been partnering with them for over 10 years to provide  cooking demos every few months. Other dietitians, chefs and health care providers also do demos. Classes are the third Saturday of each month.

The event is free to the community. You don’t have to have cancer or be a care giver to someone with cancer. Just join me for salad! Link below: Message me for recipes if you’d like to cook along!


Live Cooking Demo May 15 from 11-12:30

Romaine salad with tomatoes, avocado & cumin lime dressing

Now that spring has sprung, it’s ‘thyme’ to enjoy big salads. If you think salad is just a big bowl of lettuce with bottled dressing, let me prove you wrong.

This salad can be made with any type of lettuce, including iceberg. I see greens (of any kind) as a vehicle for more vegetables. While spinach, romaine or arugula may contain more nutrients than iceberg, other veggies like carrots, tomatoes, beans and avocado add plenty of other nutrients to your salad.

I made this salad recently for a cooking demo for the Homepage | Cancer Support Community. When it comes to chronic disease prevention, vegetables are where it’s at. Vegetables are loaded with antioxidants and phytochemicals as well as fiber and add color, texture and taste to your salads.

Most Americans don’t eat the recommended number of servings per day, which at least 2 cups daily. Salads are an easy way to get more veggies in your day, but you can also add veggies to eggs, soup, pasta, rice and other dishes.

Instead of bottled dressing, why not whisk up your own? Homemade dressing is sodium free and makes your salad taste so much fresher. You can add Dijon or other mustard to dressing to make a thicker texture of just use an acid (vinegar or citrus juice) and your favorite oil (canola, olive, corn, etc.).

This salad can be made into a meal by adding black beans, grilled chicken or fish or strips of steak. It can be dressed and served right away, or stored in the fridge for 3 days and dressed right before serving.


1 heart of romaine, cleaned and chopped

1 pint grape tomatoes, cut in half

2 green onions, chopped

1 avocado, diced

1 carrot, shredded

1/2 cup shredded sharp cheddar cheese


Juice from 2 limes, zest of 1

1/4 cup olive oil

1/2 tsp. ground cumin

1/2 cup cilantro, chopped

1 garlic clove, minced


  1. Place the romaine, grape tomatoes, green onions, avocado and carrots in a large salad bowl.
  2. Combine the lime juice, lime zest, olive oil, cumin, cilantro and garlic in a measuring cup and whisk into a dressing.
  3. Pour the dressing over the salad, then top with cheese and serve.

Makes 4 to 6 servings. 



Everything Bagel Egglife Wrap with Salmon, Spinach and Cream cheese

Everything Bagel Egglife Wrap with Salmon, Spinach and Cream cheese

In search of a low-carb wrap with lots of flavor? Egglife Wraps are eggsactly what you’re looking for! I received free samples to trial in a recipe contest.

You’ll be glad to know they’re available at Aldi or Fresh Thyme if you’re in Cincinnati. Nationally, you can find them here: Sprouts, HyVee, Mariano’s, Fresh Thyme, Cub Foods, Coborn’s, Festival Foods, Pick n’ Save, Smith’s, Fry’s, Shaw’s, Star Market, Safeway Mid-Atlantic, Safeway Portland, Schnuck’s, Smart & Final, and Amazon Fresh

Nutritional Notes

Egglife wraps are made from egg whites plus a few other ingredients. They’re grain-free and have a light, fluffy texture. From a nutritional standpoint, Egglife wraps are rock stars: 35 calories, 6 grams of protein, 0 saturated fat, 0 cholesterol, 0 carbs and a mere 140 mg of sodium. This is no yolk!


Egglife wraps come in 5 delicious flavors including original, Italian style, everything bagel, Southwest style and rye style. Use them any way you’d use a regular tortilla- as a wrap, for a quesadilla, pinwheel sandwiches and more.

I made this tasty wrap with just 5 ingredients. It made for an eggcellent lunch!

Everything Bagel Egglife Wrap with Salmon, Spinach and Cream Cheese


1 Everything bagel Egglife wrap

2 Tbsp. whipped cream cheese

1/2 cup (or 1 handful) baby spinach leaves

1 Tbsp. canola or olive oil

Pinch of salt and pepper

3 ounces fresh or frozen salmon (thawed)


  1. Preheat your oven to 400 degrees.
  2. Heat 1 Tbsp. canola oil to medium high heat in large oven-safe skillet.
  3. Season the salmon with salt and pepper then sear it in the oil for 1 minute.
  4. Transfer the skillet to the oven and bake the salmon for 8 to 10 minutes until desired doneness achieved.
  5. While the salmon cooks, place the Egglife wrap on a plate and spread 2 Tbsp. of cream cheese on it.
  6. Place the baby spinach leaves over the cream cheese.
  7. Once salmon is done cooking, allow it to rest for 3 minutes before cutting into strips.
  8. Place salmon strips over the spinach.
  9. Fold and enjoy!

Makes 1 wrap.

Notes: Pouched salmon may be substituted for cooked salmon to reduce cooking ‘thyme’. Check out Egglife’s web site for coupons and more recipe ideas. egglife – Wraps made with cage free eggs, not flour. (egglifefoods.com)


Super Bowl Sunday Turkey and Vegetable Soup!

Super Bowl Sunday Turkey and Vegetable Soup!

Truth be told, we don’t watch much sports here. My husband was never one of those guys that knew when the “big game” was on or could carry a conversation about football to save his life. I grew up with 3 sisters and a brother that ran track, but beyond catching a little bit of the Brown’s game on Sundays with my dad, we just didn’t watch much football. Sad but true.

But alas- here we are. The big game is on today! It’s Super Bowl Sunday! In a house where food trumps sports, I’ll have a souper bowl Sunday instead. This seems appropriate as it’s about 20 degrees in the Queen city today. Soup just feels right.

As you may have read my other posts, you know I despise food waste. I try to limit how much I cook, but we inevitably end up with leftovers. Recently, a friend passed on a 20 lb turkey she had frozen for Thanksgiving and didn’t use. Twenty pounds of turkey is A LOT for a family of four. We cooked it, ate what we could and froze the rest.

I made some potatoes along with it, but my girls must not have been in a potato mood. You never know with teenagers. I opted for boiled, seasoned potatoes over mashed and they weren’t buying them. More leftovers to use!

If you’ve got an Instant pot, this soup is a snap. You can use leftover chicken if you don’t have turkey on hand. Any vegetables will do, but I almost always start with mirepoix- onions, celery and carrots. Recipe below:

1 Tbsp. olive or canola oil

1/2 white or yellow onion, diced

2 large carrots, peeled and cut into coins

2 celery stalks, chopped

1 tsp. dried Italian seasoning

1 cup leftover turkey or chicken, cut into 1″ chunks

2 medium potatoes, peeled and cubed

1 cup frozen mixed vegetables

6 cups chicken or vegetable stock

Salt/pepper to taste


  1. Set your Instant pot setting to sautee and cook the onions, carrots and celery for 5 minutes stirring frequently. Add the Italian seasoning to coat the vegetables.
  2. Change the setting to soup and add the turkey, potatoes, mixed vegetables, and chicken stock.
  3. Close the lid, set the pot to airtight and let the soup cook. Release the steam when done and serve.
  4. Salt and pepper to taste.
  5. Soup should be eaten within 3 days or frozen.

Makes 6 servings. 

Vegetarian Cajun spiced white bean soup

Vegetarian Cajun spiced white bean soup

In search of something different to make, I sought my spice rack for inspiration. When the weather dips below 30 degrees, soup is always welcome in my house.

I made this vegan bean soup in my Instant Pot, but it can easily be made on the stove. The only spices I used were Cajun spice (Old Bay or other brand will do) and dried thyme. My daughter dislikes cooked carrots, so I left them out and used diced orange peppers instead for color.

You can add diced tomatoes to the soup, too- but I used tomato sauce instead since I was out of tomatoes. If you prefer more protein in your soup, try diced chicken or turkey, shrimp or turkey kielbasa. The soup was really delicious without meat. I add garlic later when I cook it to prevent it from browning too much.

This soup is a good source of vitamin C, potassium and fiber from the veggies and beans. If you’re concerned about sodium, use low-sodium chicken or vegetable broth, or reduce it further by using water for broth. You won’t be disappointed.


1 Tbsp. olive oil

1 small red onion, chopped

3 celery ribs, cleaned and chopped

1 orange or red bell pepper, diced

1 tsp. Cajun spice seasoning

1 tsp. dried thyme

1 clove garlic, mined

2 (15 oz) cans cannellini or other white bean (Navy, Great Northern), drained and rinsed

1 (8 oz) can tomato sauce

4 cups chicken or vegetable broth


  1. Place your Instant Pot on sautee mode and add the oil.
  2. Sautee the onions, celery and peppers for 3 minutes, then add the Cajun seasoning and thyme.
  3. Coat the vegetables in seasoning, then add the minced garlic and cook another 2 minutes.
  4. Turn the Instant Pot to soup mode and add the beans, tomato sauce, and broth.
  5. Close the lid of the pot, lock the release valve and let the soup cook until the cycle is complete.
  6. Release the steam and eat!

Makes 6 servings.

Easy, delicious turkey chili

Easy, delicious turkey chili

Now that the cooler temps are here to stay, it’s ‘thyme’ to cook your favorite comfort food. One of mine is chili. I’ll admit when I was a kid, I despised beans in my chili. Maybe it was the texture, but I did whatever I could to pick them out.

Fast forward several years, I eat beans at least 3 times per week. They’re cheap, versatile and about the healthiest thing you can add to your diet.

Research shows that beans and lentils are satiating- meaning, they keep you feeling fuller, longer between meals. They’re a good source of protein as well as fiber. Chili without beans is just not done here!

I started using ground turkey in my chili a few years ago to reduce my red meat consumption. I use ground turkey that’s 93% lean because it’s half the fat of 85% lean and still has a juicy texture. If you use ground turkey breast (99% lean), be sure to add plenty of liquid (sauce) in your recipe or your chili will be very dry.

While I still enjoy a good burger or steak now and then, increased red meat intake is linked with plenty of chronic diseases (diabetes, heart disease and colon cancer) to name a few. I don’t miss it at all in my chili or tacos.

The beauty of this recipe is how quickly it’s made as well as the freezer factor. Chili can be made in small or large batches and freezes really well. You can keep chili in the freezer for 3 to 6 months and thaw and microwave when ready to use. Below is my delicious recipe!


1 pound ground turkey (93/7)

1/2 white or yellow onion, diced

1 tsp. chili powder

1 1/2  tsp. ground cumin

1 tsp. oregano

1 tsp. salt

1 clove garlic, minced

1 (10 oz) can of diced tomatoes with green chilis (or 1 cup salsa)

2 (8 oz) cans tomato sauce

2 cans kidney or pinto beans, drained and rinsed.

Shredded cheddar cheese (optional)

Chopped cilantro (optional)


  1. In a large soup pot or pan, brown the ground turkey and drain the fat.
  2. Add the onions, chili powder, cumin, oregano, salt and garlic and cook with the turkey for 5 minutes until the onions are soft and the meat is coated with spices.
  3. Add the diced tomatoes, sauce and kidney beans.
  4. Simmer the chili on low for 20 minutes until beans are soft.
  5. Adjust spices to taste.
  6. Serve with shredded cheese and chopped cilantro (optional).

Makes 8 servings.

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