Recent Posts for the 'Kitchen Nutrition' Category

Blueberry Cheese Cake Day

Friday, May 26th, 2017

I had hoped to have a recipe for blueberry cheese cake because today is the celebration of this terrific berry in cheesecake. But all the recipes I researched had so much sugar that I decided to do a blueberry parfait. Here is what it looks like, below, using one of our parfait glasses. Assembling this dessert, snack, or breakfast food takes minutes and has no added sugar unless your yogurt has sugar.

Here is some nutritional information on this little berry:

At just 80 calories per cup, tiny, potent Wild Blueberries are loaded with antioxidants and pack a serious nutritional punch for every calorie consumed. They are naturally low in fat, high in fiber (25% of your daily value – 2x that of regular blueberries) and have no added sugar, sodium or refined starches.


I don’t have exact ingredients, because you may not be using the same size glass, but here is a list of what I used for one parfait.

  1. Coconut Yogurt (non-dairy), but feel free to use yogurt of your choice
  2. 1/4- 1/2 cup fresh, organic blueberries, well rinsed
  3. 1/4 cup other org. berries of choice  (I used raspberries)
  4. Shredded coconut or chopped walnuts or pecans or chocolate slivers
  5. Optional Topping: Coconut Whip (Like Cool Whip only real food, not chemicals)

Alternate a few teaspoons of yogurt with a few berries to make several layers. Top with coconut whip and sprinkle with some raw, ground nuts or unsweetened coconut shreds or even slivers of chocolate. Or, just put a few more berries on top of the yogurt or coconut whip, if using.

Keep chilled until ready to eat.

Seaweed Wrap

Friday, May 19th, 2017


This may look unexciting, but it’s a unique way to have your greens & minerals, too!

Many of you are familiar with Nori seaweed sheets because they are used to make sushi. But I also use the Nori sheets to make salad wraps, especially when I want a low carb snack, side dish or salad. Instead of putting the salad fixings in a bowl, I put them in a Nori sheet that I heat for about 3 seconds over the stove top flame to make it pliable. Here is some nutritional info from Search for seaweed.

What Is Seaweed?

Seaweed is a general term used to describe many different species of algae and marine plants.

It can grow in a variety of waters, including the sea, lakes and rivers. Algae from the sea is generally edible, whereas freshwater varieties tend to be toxic.

*Edible seaweed is classified by color. The most commonly eaten types are red, green, blue-green and brown.

It can also range in size dramatically. Phytoplankton can be microscopic, whereas kelp can grow up to 213 feet (65 meters) in length, rooted in the ocean floor.

Seaweed plays a vital role in marine life and is the primary source of food for a variety of creatures in the ocean.

It has also been an integral part of human diets for thousands of years and is especially popular in Chinese and Japanese cuisines.

Note: This website also has a list of the* different types of seaweed, so for more on that, please visit the site.

There really is no specific recipe for this wrap. I just use whatever greens I have and then add grated or sliced veggies that I like. Here is the photo I took to show you what the wrap has inside, but feel free touse your favorite salad ingredients:

Be careful with the dressing, because if you use too much it will leak onto the nori sheet and tear it, so you may want to toss the “stuffing” in a dish before placing it on the wrap. For an Asian flavor, use toasted sesame oil and umeboshi plum vinegar or rice vinegar and a dash of tamari soy sauce. Use the dressing sparingly.

Place the salad closer to one end and then wrap the sheet as tightly as you can. If not serving immediately, stick a toothpick in the wrap to keep it from opening.

If you like the seaweed flavor of sushi, you will enjoy this simple seaweed wrap.