Saucy & Healthy

Saucy Tomato & Spinach Chicken

Simple, easy, and delicious!

Ingredients: (serves two)

§  2 chicken breasts, cut into pieces

§  2 cloves garlic, minced

§  1 tsp. extra virgin olive oil

§  1 can (14.5 oz) diced tomatoes

§  Few huge handfuls fresh spinach

§  1/2 C black beans or cannellini beans (optional, rinsed and drained)

§  2 servings cooked brown rice (or whole wheat pasta)

§  Cracked pepper and Chili powder to taste



1) Start by tossing the chicken, garlic, and olive oil (plus some cooking spray if your pan tends to stick) into a pan on medium/medium high heat. sauté until the chicken is fully cooked.

2) Once the chicken is cooked, add in the can of diced tomatoes, stirring until mixed.

3) Next, add in a few huge handfuls of fresh spinach — don’t worry about adding a lot as it will cook down! Stir until fully wilted — this will only take a minute or two.

4) Next, add in the beans and whatever grain (already cooked) you want to use — we used two servings of cooked brown rice, but cooked whole wheat pasta would also be good!

Sprinkle with grated Parmesan cheese, serve with a salad

Jim Bohs
Spicy, Tasty, Vegan!

Spicy Vegan Black Bean Soup

Yields 6 servings


Prep Time

15 min

Cook Time

35 min



1.     3/4 cup water (or 2 tablespoons olive oil; if not oil-free)

2.     1 red onion, chopped

3.     1 clove garlic, minced

4.     1/3-1/2 jalapeño, finely chopped, to taste (optional)

5.     2 medium-sized carrots, chopped

6.     1 red bell pepper, chopped (or any color)

7.     4 teaspoons ground cumin

8.     2 teaspoons chili powder

9.     1/4 teaspoon red pepper flakes, to taste (optional)

10.  1- 15 oz. can organic sweet corn, drained and rinsed

11.  3 -15 oz. cans organic black beans, drained and rinsed

12.  4 cups low-sodium vegetable broth

13.  1/2 lime, juiced

14.  1/4 cup cilantro

15.  sea salt & pepper, to taste

16.  toppings: avocado, crushed tortilla chips, jalapeño, cilantro, dairy-free cheese


1.     Heat the water (or oil, if preferred) in a soup pot or large dutch oven over medium heat. Stir in the onions and garlic, with a pinch of sea salt and pepper. Cook, stirring occasionally, until the onions are translucent.

2.     Stir in the jalapeño, carrot, red bell pepper, cumin, chili powder and red pepper flakes. Cook until vegetable are soft, about 7-9 minutes.

3.     Pour in the beans, corn and broth. Bring to a slow boil over medium-high heat then reduce to a gentle simmer. Cook until the beans are soft and the broth has lots of flavor, about 20 minutes. Turn off heat.

4.     Using a hand immersion blender, blend about half of the soup, still leaving whole beans intact. Blend more for a smoother texture or less for a chunkier texture, depending on preference (this step is optional; you can also blend half in a regular blender, making sure to let out the steam, to prevent a soup explosion as it gets very hot. Pour it back into the soup pot).

5.     Stir in lime juice and cilantro and taste test to see if it needs more salt or pepper. Adjust accordingly.

6.     Serve with your favorite toppings!


1.     For an even heartier soup, add in brown rice or quinoa!

Leftovers can be refrigerated up to 4 days or frozen

Jim Bohs
Delicious Spaghetti Recipe

Spaghetti with Quick Meat Sauce

From: EatingWell Magazine

Instead of opening a jar of sauce, try this easy spaghetti with meat sauce on a weeknight. Serve with steamed broccoli and garlic bread. The recipe makes enough for 8 servings. If you're serving only four for dinner, cook 8 ounces of spaghetti and freeze the leftover sauce.

Ingredients 8 servings

·       1-pound whole-wheat spaghetti

·       2 teaspoons extra-virgin olive oil

·       1 large onion, finely chopped

·       1 large carrot, finely chopped

·       1 stalk celery, finely chopped

·       4 cloves garlic, minced

·       1 tablespoon Italian seasoning

·       1-pound lean (90% or leaner) ground beef, lean turkey or ground white meat chicken

·       1 28-ounce can crushed tomatoes

·       ¼ cup chopped flat-leaf parsley

·       ½ teaspoon salt

·       ½ cup grated Parmesan cheese

Preparation:  Active 30 min. Ready in 30 min.

1.     Bring a large pot of water to a boil. Cook pasta until just tender, 8 to 10 minutes or according to package directions. Drain.

2.     Meanwhile, heat oil in a large skillet over medium heat. Add onion, carrot and celery and cook, stirring occasionally, until the onion is beginning to brown, 5 to 8 minutes.

3.     Stir in garlic and Italian seasoning; cook until fragrant, about 30 seconds. Add beef and cook, stirring and breaking up with a spoon, until no longer pink, 3 to 5 minutes. Increase heat to high. Stir in tomatoes and cook until thickened, 4 to 6 minutes. Stir in parsley and salt.

4.     Serve the sauce over the pasta, sprinkled with cheese.


Nutrition information

·       Serving size: 1 cup pasta & generous ¾ cup sauce

·       Per serving: 389 calories; 9 g fat (3 g sat); 9 g fiber; 54 g carbohydrates; 27 g protein; 55 mcg folate; 48 mg cholesterol; 8 g sugars; 0 g added sugars; 1,946 IU vitamin A; 14 mg vitamin C; 120 mg calcium; 5 mg iron; 484 mg sodium; 711 mg potassium

·       Nutrition Bonus: Vitamin A (39% daily value), Iron (28% dv), Vitamin C (23% dv)

·       Carbohydrate Servings: 3½

·       Exchanges: 3 starch, 1½ vegetable, 2 lean meat


Jim Bohs
Spring Cleaning

10 Ways to Spring-Clean Your Diet

By: Laurie S. Herr  |  Friday, March 16, 2018

A change of seasons is the perfect time to rethink old eating habits, make healthy food swaps and get a fresh start—in spring or any time of year

Seems like every spring, the urge hits to clean out, spruce up and simplify. We fling open our closet doors and toss out old shoes and sweaters, ready for a fresh start. So why not spring-clean your eating habits, too? Say goodbye to old routines and lighten up with nutritious foods—plus healthier, smarter ways to eat.

1. Cut Back on These Foods


Alcohol. Booze takes a toll on your liver, the main organ that "detoxes" your system. It also acts as a diuretic, so it's harder to stay hydrated. Stick to the recommended limits of one drink a day for women, two for men. Try club soda with a splash of juice for a refreshing mocktail.

Added sugars. Sodas and packaged foods are often loaded with hidden added sugars, upping your risk for obesity and heart problems. The American Heart Association recommends keeping added sugars under 6 teaspoons a day for women and 9 teaspoons for men. One 12-ounce regular soda has about 8 teaspoons of sugar, so it's easy to overdo things fast. When you want a sweet treat, reach for fruit instead.

Salt. Americans eat an average of 3,400 milligrams of sodium a day. Cut 1,000 mg out every day and you could lower your risk of heart disease by up to 9 percent, according to a study in the New England Journal of Medicine.

Refined grains. White flour, white rice and the like are stripped of healthy fiber, vitamins and minerals. Check food labels carefully and look for foods that list whole grains as the first or second ingredient.

Processed foods. Prepared foods with long lists of ingredients load you up with sugars, salts and unhealthy trans-fat. Pass them up and make room for more healthy, whole foods instead.

2. Eat More of These Foods




Fruits and veggies. They're colorful, low in calories, rich in nutrients and antioxidants, and can help prevent heart disease—what's not to love? Make vegetables the star at dinnertime: start with veggies you have on hand or what looks good at the market, add a protein and starch, and you're set.

Whole grains. Eating more whole grains may help you live longer by reducing your risk of cancer, heart disease and premature death from other causes, according to two large review studies in 2016. Try one new-to-you grain, such as quinoa, amaranth or wild rice, each week.

Healthy fats. Eaten in moderation, some high-fat foods—think avocados, nuts, eggs, fatty fish, olive oil, dark chocolate and cheese—are super good for you. Experts at the Harvard School of Public Health say eating more of them can help curb cravings for processed carbs. Whip up a batch of guacamole, or add a little cream to your coffee now and then.

Probiotics. Have you fed your microbiome lately? Foods rich in probiotics help keep your gut healthy by feeding the "good" bacteria. Some good sources: yogurt, kimchi, sauerkraut and some cheeses.
3. Eat Breakfast Every Day


Mom was right: a good breakfast fuels your day. Studies show that eating breakfast can help prevent weight gain. And according to a 2017 study in Spain, people who skipped breakfast had more fatty buildup in their arteries, an early sign of heart disease.

4. Pull Back on Portions

It's easy to let serving sizes creep up during the winter months—everyone indulges over the holidays, right? Make spring a time to cut back to healthier portions. Tip: Use smaller plates and serve dinner from the stove rather than on the table.

5. Eat More Mindfully




Recent research suggests that mindful eating—taking the time to chew and notice the different tastes and textures of every bite—can help with weight loss. You'll eat less to feel full and enjoy your meal more. Always in a hurry? Set the oven timer for 20 minutes, then sit down for a more leisurely lunch.

6. Hydrate


Water is vital for the function of every organ system, helping to circulate oxygen and whisk away toxins. If you don't like drinking plain water, jazz it up with a spritz of lemon or lime. Green tea works too, and has a bevy of health benefits—from boosting immunity to fighting cavities. Try swapping a cup of coffee for green tea instead.

7. Clean Out Your Pantry and Fridge


Go through your cabinets and look for foods that come in boxes. Swap crackers or chips for crunchy veggies. If you rely on prepared meals like mac and cheese or canned soup, find an easy recipe to make your favorites from scratch.

8. Cook More at Home


Skip dining out and save on calories, sodium and money. Use fresh ingredients and boost flavor with herbs and spices rather than salt. Bonus: You'll serve up smaller portions, too.

9. Plan More Meatless Mondays



Forgoing meat even just once a week is an easy way to lower your risk of heart disease, stroke and diabetes. Studies show that people who eat a plant-based diet also tend to weigh less than meat-eaters.

10. Plant a Food Garden

Jim Bohs
Dijon Salmon

Dijon Salmon with Green Bean Pilaf



From: EatingWell Magazine

In this quick dinner recipe, the delicious garlicky-mustardy mayo that tops baked salmon is very versatile. Precooked brown rice helps get this healthy dinner on the table fast, but if you have other leftover whole grains, such as quinoa or farro, they work well here too.

Ingredients 4 servings

·       1¼ pounds wild salmon (see Tip), skinned and cut into 4 portions

·       3 tablespoons extra-virgin olive oil, divided

·       1 tablespoon minced garlic

·       ¾ teaspoon salt

·       2 tablespoons mayonnaise

·       2 teaspoons whole-grain mustard

·       ½ teaspoon ground pepper, divided

·       12 ounces pretrimmed haricots verts or thin green beans, cut into thirds

·       1 small lemon, zested and cut into 4 wedges

·       2 tablespoons pine nuts

·       1 8-ounce package precooked brown rice (found in frozen vegetable freezer in supermarket)

·       2 tablespoons water

·       Chopped fresh parsley for garnish

Preparation: Active 30 min. Ready in 30 min.

1.     Preheat oven to 425°F. Line a rimmed baking sheet with foil or parchment paper.

2.     Brush salmon with 1 tablespoon oil and place on the prepared baking sheet. Mash garlic and salt into a paste with the side of a chef's knife or a fork. Combine a scant 1 teaspoon of the garlic paste in a small bowl with mayonnaise, mustard and ¼ teaspoon pepper. Spread the mixture on top of the fish.

3.     Roast the salmon until it flakes easily with a fork in the thickest part, 6 to 8 minutes per inch of thickness.

4.     Meanwhile, heat the remaining 2 tablespoons oil in a large skillet over medium-high heat. Add green beans, lemon zest, pine nuts, the remaining garlic paste and ¼ teaspoon pepper; cook, stirring, until the beans are just tender, 2 to 4 minutes. Reduce heat to medium. Add rice and water and cook, stirring, until hot, 2 to 3 minutes more.

5.     Sprinkle the salmon with parsley, if desired, and serve with the green bean pilaf and lemon wedges.


Nutrition information

·       Serving size: 4 oz. fish & 1 cup pilaf

·       Per serving: 442 calories; 25 g fat(4 g sat); 4 g fiber; 22 g carbohydrates; 32 g protein; 46 mcg folate; 69 mg cholesterol; 2 g sugars; 0 g added sugars; 795 IU vitamin A; 13 mg vitamin C; 99 mg calcium; 2 mg iron; 605 mg sodium; 706 mg potassium

·       Nutrition Bonus: Vitamin C (22% daily value)

·       Carbohydrate Servings: 1½

·       Exchanges: 1 starch, 1½ vegetable, 4 lean meat, 3½ fat


Jim Bohs
Eat Clean. Eat Good

4 Steps to a Diet-Approved Grilled Cheese

Who doesn't love a gooey, cheesy sandwich? Learn how a few smart swaps can turn this comfort food favorite into a healthy meal.

By Brianna Steinhilber

Grilled Cheese.jpg

Think this looks too good to be healthy? You're in for a delicious surprise!

You’d be hard-pressed to find someone who doesn’t love grilled cheese, especially on nights when spending a lot of time in the kitchen just isn’t an option. The super-fast prep makes it a major crowd pleaser that’s easy to whip up in a flash. While the sandwich is generally considered a splurge when following a healthy diet, it is possible to enjoy the cheesy goodness sans the side of guilt. With these four easy swaps, you can up the health factor of the classic grilled cheese for a delicious meal you can feel good about feeding your family.

1. Consider the Bread
One of the easiest ways to improve the health score of your grilled cheese is by starting with a better-for-you loaf. Plain white may be your go-to, but whole-wheat will taste just as good once it’s slathered in melted cheese – plus, it delivers a dose of healthy whole grains and fiber.

2. Be Choosy With Your Cheese
There are tons of delicious cheeses out there, but when choosing your slice, follow this general rule of thumb: The sharper and more flavorful a cheese is, the less you’ll need to use to make an impact. A reduced-fat cheddar, parmesan, or hard goat cheese are all tasty options with a strong, sharp taste, allowing you to cut back on the amount needed to pack a flavor punch.

3. Sneak in Veggies
Who says cheese has to be the only topping? When it comes to add-ons, the possibilities are endless. Try layering on your favorite veggies: Onions, peppers, spinach, tomatoes, and red peppers are all flavorful additions. (Hint for moms and dads: This is a great way to get kids to eat more veggies!)

4. Skip the Butter
Soggy bread is a major grilled cheese faux-pas, but many people think the key to the crispy slices is slathering them in butter. You can actually get the same crispiness by using a panini press or greasing your pan with a little olive oil before grilling the sandwich. So skip the butter and save major fat and calories, without sacrificing the crunchy texture you love.


Jim Bohs
5 Benefits of Working With A Personal Trainer

From learning how to create the healthiest version of yourself to developing a support system, the benefits of working with a personal trainer are numerous. Here, some of the industry’s top health and fitness professionals share their thoughts on the greatest benefits that can come from working with a qualified personal trainer. 

The greatest benefit of working with a trainer is discovering how to create the healthiest version of yourself and finding the motivation to continue even when the trainer is not around!
-Jonathan Ross, ACE Personal Trainer

Receiving personalized, practical, science-based health and fitness information you can use to live your happiest, healthiest life is one of the greatest benefits of working with a personal trainer. A knowledgeable, credentialed trainer provides more than just a workout—he or she offers a quality educational experience, helping you to separate fitness fact from fiction and empowering you to make meaningful changes and positive choices as it relates to your overall wellness.
-Jessica Matthews, ACE Personal Trainer, Group Fitness Instructor, Health Coach

One of the greatest benefits to hiring a personal trainer is that he or she is the best support system one can have when undergoing health behavior changes. In addition, clients receive guidance and knowledge from a qualified, certified professional.
-Elizabeth Kovar, ACE Personal Trainer

Exercise is physical stress applied to the body. When done correctly, it can create significant changes. When done incorrectly, it can cause serious injury or even death. Working with a personal trainer will enable you to identify the best exercise program for your needs and, more importantly, learn how to make regular exercise a part of your daily routine.  
-Pete McCall, ACE Personal Trainer

Accountability and education! When you have an appointment and you are paying money, you are much more likely to follow through. A good trainer also will help you stay safe and help you perfect your form. And good form equals good results.
-Chris Freytag, ACE Personal Trainer, Group Fitness Instructor, Health Coach

Jim Bohs
Put Your Best Fork Forward

By Jennifer K. Nelson, R.D., L.D. and Katherine Zeratsky, R.D., L.D. March 3, 2017

Small changes over time help build new healthier habits.

March is National Nutrition Month and the perfect time to take stock of your eating habits and make a few improvements. This year's theme is "Put Your Best Fork Forward." The theme reminds us that we all have the tools to make healthier food choices.

Here are some common challenges and ways to put your best fork forward:

No time for breakfast

·       Beat the morning rush: Pack breakfast the night before. Try an apple, whole-grain crackers and peanut butter. Grab it and go to avoid loaded lattes and mid-morning mega muffins.

·       Bonus points: Remember the breakfast you made the night before? Eat it at home.

·       Double bonus point: Take an extra piece of fruit with you for mid-morning and avoid the donuts at the coffee machine.

Noon and starving

·       Order wisely when eating out: Order a small sandwich with lean protein and loaded with veggies. Have another piece of fruit and a small salad. Refresh yourself with sparkling calorie-free water.

·       Be strategic at lunch meetings: Pizza or giant sub sandwiches on the table? Have a small piece of pizza or no more than a 4-inch piece of sub. If salad is available, take a heaping helping of mostly veggies (2 cups or more), and remember that meat, cheese and croutons are accompaniments. Have the dressing on the side.

·       Bonus points: Eat the fruit you brought from home but didn't eat mid-morning.

Afternoon cravings

·       Snack smart: Check the vending area for 100-calorie packets of nuts or pretzels, or try air-popped popcorn. If you're lucky you may have access to fruit, veggies, small packs of real cheese and crackers, or low-calorie yogurt. Choose and eat one snack.

·       Bonus points: Bring snacks from home. Good choices include single packets of almonds, peanut butter or crackers, or individual pieces of dark chocolate. The key is controlling the serving size.

·       Extra bonus points: Make your own snack packs at home using plastic bags. Keep your snacks away from your desk so you have to walk to get them. Better yet, take a walk on your break.

Supper-time slip-ups

·       Head off the dinner dilemma: Instead of caving in and getting take-out or delivery, plan to eat a simple home-cooked meal twice a week. Write down what you're planning to eat and get groceries so you'll have them available. Cook once and plan to eat leftovers.

·       Cook once and eat twice: Bake a chicken with chunks of carrots, a quartered onion and a few small potatoes (look it up online). Serve one breast or one leg/thigh with the roasted vegetables and a side of cut-up fruit and a small wedge of cheese. The next night, use the leftover chicken to make sandwiches or wraps, chicken salad (lettuce or fruit with chicken strips), or tacos. Eating at home saves you from being tempted by restaurant bread baskets, fried appetizers, huge portions, sugary dessert, and wine or cocktails.

·       Bonus points: Cook once and eat twice can be repeated. Think of how much healthier you'll eat by having 4 or home-cooked meals a week. Hey, you can also take leftovers to work.


Remember, small healthy changes over time help build healthy habits.


Jim Bohs
Maple Baked Chicken

Maple-Mustard Baked Chicken

Enjoy this crunchy chicken at home for a family supper or take it along on a picnic to eat cold-no forks and knives required! For best flavor, shop for locally raised natural chicken and real maple syrup.

·       By: Molly Stevens EatingWell Recipe Contributor

Ingredients 8 servings

·       2 tablespoons pure maple syrup, preferably amber

·       2 tablespoons peanut or canola oil, divided

·       1 tablespoon finely chopped fresh thyme, or 1 teaspoon dried

·       3 tablespoons Dijon mustard

·       ¾ teaspoon freshly ground pepper

·       ½ teaspoon salt

·       4-4½ pounds bone-in chicken pieces, (thighs, drumsticks and/or breasts), skin removed, trimmed (see Tip)

·       1½ cups whole wheat breadcrumbs


Active 30 min:

Total time 1hour 45 min

1.    Whisk mustard, maple syrup, 1 tablespoon oil, thyme, pepper and salt in a large bowl. Add chicken and turn to coat evenly. Cover and marinate in the refrigerator for at least 30 minutes and up to 6 hours.

2.    Preheat oven to 400°F. Set a wire rack on a large baking sheet.

3.    Combine breadcrumbs and the remaining 1 tablespoon oil on a plate. Dredge the skinned side of each chicken piece in the breadcrumbs (with drumsticks, dredge the meatier side) and arrange breaded-side up on the wire rack. Leave at least 1 inch between pieces.

4.    Bake until golden brown and an instant-read thermometer inserted into the thickest part of the meat registers 165°F, 35 to 40 minutes. Serve hot or let cool, refrigerate and serve chilled.


·       Make Ahead Tip: Marinate the chicken for up to 6 hours. Refrigerate the baked chicken for up to 1 day.

·       Tips: When using a combination of thighs, drumsticks and breasts, we recommend cutting each breast in half crosswise (before marinating) to make smaller pieces about the size of an average chicken thigh. And if you buy whole legs, be sure to separate the drumsticks and thighs. When all the pieces are about the same size, they'll all cook at the same rate.

·       To make 1½ cups fresh breadcrumbs, trim the crusts from about 3 slices of whole-wheat bread. Tear the bread into pieces and process in a food processor until coarse crumbs form.

·       Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.

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Nutrition information

·       Per serving: 243 calories; 9 g fat (2 g sat); 2 g fiber; 14 g carbohydrates; 25 g protein; 4 mcg folate; 86 mg cholesterol; 3 g sugars; 3 g added sugars; 45 IU vitamin A; 0 mg vitamin C; 18 mg calcium; 2 mg iron; 315 mg sodium; 212 mg potassium

·       Carbohydrate Servings: 1

·       Exchanges: 1 starch, 3 lean meat


Jim Bohs
How To Kill Belly Fat
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Blasting 5 Common Myths about Belly Fat

Belly fat. Many of us have it and don’t know how to get rid of it. We’ve tried everything from diets to exercise, but the muffin top stubbornly stays. Everyone needs a little belly fat, but too much can lead to health risks such as high blood pressure, diabetes, osteoporosis, or heart disease.

Debunking 5 Common Myths

You’ve probably heard of many ways to blast away belly fat.  Are they true? Maybe and maybe not. Here are a few common myths:

Myth #1: Ab Crunches Will Remove The Fat Around My Stomach

Unfortunately, you can’t pick and choose the areas where you’d like to burn fat. Targeting certain spots, like your abs, doesn’t guarantee that you’ll get rid of belly fat. But, combining cardio exercises and strength training will strengthen your muscles, burn calories, and decrease your overall body fat.

Myth #2: Certain Foods Will Blast Belly Fat

Some health magazines and websites claim that eating fish; juicing lemons; or adding a dash of cinnamon, cayenne, or turmeric to your meals can magically melt away your belly fat. Unfortunately, like exercises, certain foods don’t target belly fat. The truth is that eating fiber-rich, dark, leafy vegetables, such as spinach and broccoli, and citrus fruits will help you get a leaner body overall.

Myth #3: It Doesn’t Matter What I Eat As Long As I Exercise Every Day

You’ll never get a toned stomach that way. Exercise combined with a healthy diet will help you achieve the body you want. Ditch the fatty, fried foods for lean proteins, real fruits and vegetables, and whole grains.

Myth #4: Green Tea Burns Belly Fat

Not any more than any other antioxidant. Sipping green tea is a healthy choice and when combined with healthy dietary changes, can gradually lead to weight loss. But, green tea alone won’t take inches off the waist.

Myth #5: Supplement Pills Will Melt Belly Fat

Buyer beware. There is no scientific proof that these items are effective. Some supplements may not be safe, either. One way to ensure that a dietary supplement product is safe is to see if it is third-party verified. Third-party certification organizations have developed criteria for evaluating and confirming the quality of a supplement.

The truth is your food, fitness, and sleep habits all impact your waistline. The best way to torch that belly fat and tone up your body is through a healthy diet and regular exercise. The more muscles you work; the more calories you’ll burn.



Jim Bohs
Healthy Pasta

Chicken Piccata with Pasta & Mushrooms

Our chicken piccata, served over whole-wheat pasta, has a rich lemon-caper sauce that’s made with extra-virgin olive oil and just a touch of butter for flavor. If you like, you can use a mild fish like tilapia or even shrimp instead of chicken breast.

Nutrition Profile: Diabetes Appropriate Healthy Weight Heart Healthy High Fiber High Potassium Low Calorie Low Cholesterol Low Sat Fat Low Sodium


Prep Time

Total Time


40 min

40 min



·       6 ounces whole-wheat angel hair pasta

·       1/3 cup all-purpose flour, divided

·       2 cups reduced-sodium chicken broth

·       1/2 teaspoon salt, divided

·       1/4 teaspoon freshly ground pepper

·       4 chicken cutlets, (3/4-1 pound total), trimmed

·       3 teaspoons extra-virgin olive oil, divided

·       1 10-ounce package mushrooms, sliced

·       3 large cloves garlic, minced

·       1 medium yellow onion, diced

·       1/2 cup white wine or chicken broth

·       2 tablespoon lemon juice

·       1/4 cup chopped fresh parsley

·       2 tablespoon capers, rinsed

·       2 teaspoons butter

Cooking Instructions

Step 1

Bring a large pot of water to a boil. Add pasta and cook until just tender, 4 to 6 minutes or according to package directions. Drain and rinse.

Step 2

Meanwhile, whisk 5 teaspoons flour and broth in a small bowl until smooth. Place the remaining flour in a shallow dish. Season chicken with 1/4 teaspoon salt and pepper and dredge both sides in the flour. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add the chicken and cook until browned and no longer pink in the middle, 2 to 3 minutes per side. Transfer to a plate; cover and keep warm.

Step 3

Heat the remaining 1 teaspoon oil in the pan over medium-high heat. Add mushrooms and onions, cook, stirring, until they release their juices and begin to brown, about 5 minutes. Transfer to a plate. Add garlic and wine to the pan and cook until reduced by half, 1 to 2 minutes. Stir in the reserved broth-flour mixture, lemon juice and the remaining 1/4 teaspoon salt. Bring to a simmer and cook, stirring, until the sauce is thickened, about 5 minutes.

Step 4

Stir in parsley, capers, butter and the reserved mushrooms. Measure out 1/2 cup of the mushroom sauce. Toss the pasta in the pan with the remaining sauce. Serve the pasta topped with the chicken and the reserved sauce and a sprinkle of grated Parmesan cheese.


·       Serving: Per serving

·       Calories: 397

·       Carbohydrates: 45g

·       Fat: 9g

·       Protein: 28g

·       Dietary Fiber: 5g

·       Saturated Fat: 3g

·       Monounsaturated Fat: 3g

·       Cholesterol: 54mg

·       Potassium: 609mg

·       Sodium: 544mg

·       Exchanges: 2 1/2 starch, 1/2 vegetable, 3 1/2 lean meat

·       Carbohydrate Servings: 3 

Jim Bohs
Eat More!
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How to eat more and lose weight

If you choose foods with low energy density — few calories for their bulk — you can eat more volume but consume fewer calories.

Feel full on fewer calories? It might sound like another gimmick for weight loss, but it's not. This concept is called energy density, and it's an important weight-loss tool.

Weight loss with more food, fewer calories
Simply put, energy density is the number of calories (energy) in a specific amount of food. High energy density means that there are a lot of calories in a little food. Low energy density means there are few calories in a lot of food.

When you're striving for weight loss, your goal is to eat low-energy-dense foods. This helps you feel fuller on fewer calories. Here's a quick example with raisins and grapes. Raisins have a high energy density — 1 cup of raisins has about 434 calories. Grapes have a low energy density — 1 cup of grapes has about 82 calories. You may feel full after 1 cup of either fruit, but the calorie difference is astounding!

Most vegetables are low in calories but high in volume or weight. Many vegetables contain water, which provides weight without calories. Examples include salad greens, asparagus, green beans, broccoli and zucchini. To add more vegetables to your diet, top your pasta with sautéed vegetables instead of meat or cheese sauce. Decrease the meat portion on your plate and increase the amount of vegetables. Add vegetables to your sandwiches. Snack on raw vegetables.

Practically all types of fruit fit into a healthy diet. But some fruits are lower calorie choices than others are. Whole fresh, frozen and canned fruits without syrup are good options. In contrast, fruit juices and dried fruits are concentrated sources of natural sugar and therefore have a high energy density — more calories — and they don't fill you up as much. To fit more fruits into your diet, add blueberries to your cereal in the morning. Try mango or peach slices on whole-wheat toast with a little peanut butter and honey. Or toss some mandarin orange and peach slices into a salad.

Many carbohydrates are either grains or made from grains, such as cereal, rice, bread and pasta. Whole grains are the best option because they're higher in fiber and other important nutrients. Emphasize whole grains by simply choosing whole-wheat bread, whole-wheat pasta, oatmeal, brown rice and whole-grain cereal instead of refined grains. Still, because many carbohydrates are higher in energy density, keep an eye on portion sizes.

Protein and dairy
These include food from both plant and animal sources. The healthiest lower energy-dense choices are foods that are high in protein but low in fat, such as legumes (beans, peas and lentils, which are also good sources of fiber), fish, skinless white-meat poultry, fat-free dairy products and egg whites.

While fats are high-energy-dense foods, some fats are healthier than others. Include small amounts of healthy monounsaturated and polyunsaturated fats in your diet. Nuts, seeds, and oils, such as olive, flaxseed and safflower oils, contain healthy fats.

Like fats, sweets are typically high in energy density. Good options for sweets include those that are low in added fat and contain healthy ingredients, such as fruits, whole grains and low-fat dairy. Examples include fresh fruit topped with low-fat yogurt, a cookie made with whole-wheat flour or a scoop of low-fat ice cream. The keys to sweets are to keep the serving size small and the ingredients healthy. Even a small piece of dark chocolate can fit into a weight-loss plan.

Making energy density work for you
When you stick to the concept of energy density, you don't have to feel hungry or deprived. By including plenty of fresh fruits and vegetables and whole grains in your diet, you can feel full on fewer calories. You may even have room in your diet for a tasty sweet on occasion. By eating larger portions of low-energy-dense foods, you squelch those hunger pains, take in fewer calories and feel better about your meal, which contributes to how satisfied you feel overall.


Jim Bohs
Just Walk

How harmful is too much sitting?

Sitting for long periods of time has been linked to a number of health concerns, including obesity, heart disease and even cancer. Don't believe it? Stand up and read on.

It’s time to step away from the computer and read this: According to one study, people who spend more than four hours a day in front of a screen have a higher risk of early death in general and a higher risk of events related to heart disease, such as chest pain or heart attack.

But sitting in front of the TV isn't the only concern. Any extended sitting — such as behind a desk at work or behind the wheel — can be harmful. What's more, even fitting in some moderate or vigorous activity doesn't seem to significantly offset the risk of sitting most of the time.

The solution? Sit less and move more overall. You might start by simply standing rather than sitting whenever you have the chance.

For example:

  • Stand while talking on the phone or eating lunch.

If you work at a desk for long periods of time, try a standing desk — or improvise with a high table or counter.

Better yet, think about ways to walk while you work:

  • Walk laps with your colleagues rather than gathering in a conference room for meetings.
  • Position your work surface above a treadmill — with a computer screen and keyboard on a stand or a specialized treadmill-ready vertical desk — so that you can be in motion throughout the day.


The impact of movement — even leisurely movement — can be profound. For starters, you'll burn more calories. This can lead to weight loss and increased energy.

Plus, the muscle activity needed for standing and other movement seems to trigger important reactions related to the breakdown of fats and sugars within the body. When you sit, these responses stall — and your health risks increase. When you're standing or actively moving, you kick the processes back into action.

© 2017 Mayo Foundation for Medical Education and Research. All rights reserved. 

Jim Bohs
Making Healthy Fat Choices


Dietary fats: How to make healthy choices

Get the skinny on dietary fats, including the healthy types to eat and the ones to avoid.

Your body needs some fat to function normally. But it's wise to choose the healthier types of dietary fat and then enjoy them — in moderation.

Fats: The good and the bad
Monounsaturated and polyunsaturated fats are the best choices. Look for products with little or no saturated fats, and avoid trans fats: Both increase blood-cholesterol levels and can increase your risk of heart disease. And keep in mind that all fats — the good stuff as well as the bad — are high in calories, so measuring and moderation are key.

The good:

  • Monounsaturated fats are found in olive, canola and peanut oils, as well as in avocados and most nuts.
  • Polyunsaturated fats are found in other plant-based oils, such as safflower, corn, sunflower, soybean, sesame and cottonseed oils. Omega-3 fats are polyunsaturated fats that help your cells function.


The bad:

  • Saturated fats are found in animal-based foods, such as meats, poultry, lard, egg yolks and whole-fat dairy products, including butter and cheese. They're also in cocoa butter and coconut, palm and other tropical oils, which are used in many coffee lighteners, snack crackers, baked goods and other processed foods.
  • Trans fats — also called hydrogenated vegetable oils — are found in hardened vegetable fats, such as stick margarine and vegetable shortening. Lots of foods contain these unhealthy ingredients as well, including crackers, cookies, cakes, pies and other baked goods, as well as many candies, snack foods and french fries.

Tips for choosing foods with the best types of dietary fat

First, focus on reducing foods high in saturated fat, trans fat and cholesterol. Then emphasize food choices that include plenty of monounsaturated fats (MUFAs) and polyunsaturated fats (PUFAs). But a word of caution — don't go overboard even on healthy fats. All fats, including the healthy ones, are high in calories. So consume MUFA-rich and PUFA-rich foods instead of other fatty foods, not in addition to them.

Here are some tips to help you make over the fat in your diet:

  • Use the Nutrition Facts label and ingredient list when selecting foods. Look for the amount of trans fat listed. By law a serving of food containing less than 0.5 grams of trans fat can be labeled as 0 grams. Therefore, it is important to also check the ingredient list rather than just the Nutrition Facts label for the terms trans fat and partially hydrogenated.
  • Prepare fish, such as salmon and mackerel, instead of meat at least twice a week to get a source of healthy omega-3 fatty acids. Limit sizes to 4 ounces of cooked seafood a serving, and bake or broil seafood instead of frying.
  • Use liquid vegetable oil instead of solid fats. For example, saute with olive oil instead of butter, and use canola oil when baking.
  • Use olive oil in salad dressings and marinades.
  • Use egg substitutes instead of whole eggs when possible to cut back on the cholesterol in yolks.
  • Select milk and dairy products that are low in fat.


2017 Mayo Foundation


Jim Bohs
Smart Snacking
Smart Snacker.png

Are You a Smart Snacker?

Smart snacks can be part of a healthy diet by helping you curb hunger between meals. Just be sure you know their calorie content and practice portion control.

If you grew up believing that eating snacks between meals was a sure path to weight gain, you’ll be happy to hear that this is now outmoded thinking — with a caveat. If you choose healthy snacks and practice portion control, you can curb hunger between meals and even lose weight doing it.

“A planned snack can actually help prevent overeating,” says Deborah Beauvais, RD, a spokeswoman for the Academy of Nutrition and Dietetics and a district supervisor of school nutrition services in the Rochester, New York area.

If you have a small snack to curb your hunger, you won’t be famished when you sit down for lunch or dinner, which can make it easier to control how much you eat during meals.

Tips on Being a Smart Snacker

Start with these steps to make healthy snack choices:

Snack only when you're truly hungry. Don’t hit the vending machine or dip into the cookie jar out of boredom or frustration. “Feed an emotional urge to munch with an alternative activity like walking the dog, checking e-mail or social media, or calling or texting a friend,” says Beauvais. “Remember — the more physically active you are, the bigger your daily calorie budget is.”

Practice portion control. An ounce of raw almonds (about 23 nuts) is about 160 calories and can easily fit into your healthy eating plan. But if you eat half a bag without thinking, those extra calories could add up to trouble. “Almost any food can be worked into a healthful diet when you pay attention to portion size,” Beauvais says. The daily rule of thumb is that total calories in must equal total calories out.

Think small. You don’t need to eat an entire bag of chips or box of cookies to be satisfied. Researchers at Cornell University gave different portion sizes of three snacks — apple pie, potato chips, and chocolate — to two groups. The group that was given smaller portions was as satisfied as the group that ate larger portions.

Don’t confuse snacks with treats. A treat is something you eat on a special occasion, like cake on your birthday, or pumpkin pie at Thanksgiving. A smart snack is a healthy food that helps ward off hunger pangs and is part of your day’s overall eating plan. “Yes, you can work both snacks and the occasional treat into your diet,” Beauvais says. But because treats tend to be higher in calories than snacks, you need to limit them to special occasions and keep portions small.

Don’t be fooled by “fat free” or “no sugar” labels. “Fat free” doesn't always translate to lower calories, Beauvais points out. You need to review the nutrition facts label and pay special attention to the serving size and the number of calories per portion. “There are many fat-free and low-fat products that are healthier options than their full-fat cousins," she says, "but only by comparing food labels will you learn if the food you are choosing fits the bill.”

Here’s what to look for per serving on the label to be sure you’re choosing smart snacks — and be sure to limit your snack to the designated portion size if the package contains more than one serving:

·       7 grams or less of fat

·       2 grams or less of saturated fat

·       0 grams of trans fat

·       15 grams or less of sugar

·       360 milligrams or less of sodium

Nuts are the exception to this list, notes Beauvais.

Plan your snacks ahead of time. You’ll be less tempted by the candy bar in the vending machine at work if you planned ahead and brought fresh fruit or some whole-wheat crackers and low-fat cheese to snack on. Your kids are more likely to reach for some carrot and celery sticks with peanut butter if they’re cut up and waiting for them in the fridge. “Measure ahead and pre-portion foods in snack bags,” Beauvais suggests.

Time your snacks. A study of women in the Seattle area who were overweight or obese found that they lost more weight if they had a snack between lunch and dinner than if they snacked between breakfast and lunch. The women who snacked in the afternoon also tended to eat healthier fruits and vegetables as part of their day’s snacks and meals.

Ideas for Healthy Snacks

Here are Beauvais’s recommendations for smart snacks, for kids and adults alike:

·       1 cup of dry whole-grain cereal — eat it like snack mix

·       1 cup of low-fat yogurt topped with 1/2 cup fresh fruit

·       Fresh fruit (1 piece) or fresh vegetables (1 cup) paired with 1 to 2 tablespoons of low-fat yogurt, hummus, or tofu dip

·       1 tablespoon of peanut butter or hummus on whole-wheat crackers (read the cracker box for serving size)

·       2 cups air-popped popcorn with an herb seasoning (no butter)

·       Fruit smoothie made by blending 1 cup of nonfat yogurt with 1/2 cup juice and 1/2 cup fruit, and ice as desired; yields two 8- to 10-ounce smoothies

Feeling hungry? There’s always room for snacks in a healthy diet if you choose them carefully and include their calories in your day’s total.


Jim Bohs
Keys to Long-Term Weight Loss Maintenance
7 Keys.png


7 Keys to Long-term Weight-loss Maintenance                                       

Many people struggle to maintain weight loss long-term. While fad-diets and four-week bikini-body boot camps might help you drop pounds, keeping weight off is challenging. Research shows that 95% of dieters regain lost weight within one to five years, with up to two-thirds of dieters gaining more weight than they lost dieting (Mann, et al., 2007).

Fortunately, researchers have uncovered some of the traits and strategies that can help increase your chances of successfully maintaining a healthy weight. The National Weight Control Registry (NWCR) has tracked more than 10,000 people over the last 23 years who’ve been successful in maintaining long-term weight loss. These “successful losers” share some common characteristics that have helped them keep weight off over time. These and other long-term strategies discussed below can help you achieve and maintain a healthy weight.

Ditch Diets for Lifestyle Change

Diets don’t work and can even be harmful in long-term weight loss maintenance (Mann, et al., 2007). For sustainable weight loss, focus on healthier alternatives and lifestyle changes. Diets often represent a black-and-white, all-or-nothing approach. Lifestyle changes are more broad, generalizable and adaptable to your situations and needs. Some examples of long-term lifestyle change you might adopt include eating vegetables with every meal and snack, or pairing carbohydrates with protein or fat to manage blood sugar levels. You can also integrate mindful eating as a sustainable strategy to keep weight regain at bay. While these may not seem extreme enough to promote dramatic weight loss, the power lies in their sustainability over time.

Move it or Gain it

The NWCR reports that 90% of successful losers exercise an average of one hour a day. Similarly, the American College of Sports Medicine suggests a minimum of 250 minutes of moderate-intensity activity (50 minutes, five days a week) to maintain weight loss. These guidelines may seem daunting, but activity doesn’t need to be strenuous or extreme to yield weight-related benefits. The most commonly reported form of exercise in the NWCR is walking. Walking and other moderate-intensity activities can help you maintain a healthy weight and produce many other health-improving outcomes. 

Build Up Your Strength

Strength training helps build and preserve muscle mass, which is typically lost with age and calorically restricted diets. Muscle is expensive tissue—it costs the body a lot of calories to maintain. Thus, the more muscle you have, the more calories you’ll burn through the day, even while at rest.  

Focus on working all major muscle groups two or more days a week. If you're unsure where to begin, seek out a qualified personal trainer to help you build a strength-training regimen that can be performed in the gym, outdoors or at home.


You can’t change a behavior unless you know what, when and why it’s happening. Monitoring your eating and exercise behaviors helps raise your awareness around the antecedents (what causes a behavior) and consequences (thoughts, feelings, rewards or drawbacks) of engaging in a particular behavior. Food or activity logs can be useful tools for self-monitoring. A sample food log might include the following:

  • What you ate
  • How much you ate
  • Where you were
  • What you were thinking or feeling before you ate
  • How much time it took you to eat
  • What you were doing while you ate (e.g., watching television, answering emails)
  • What you were thinking or feeling after you ate (physically and emotionally)
  • Level of fullness or satiation after eating

Self-monitoring can be used regularly to keep track of eating and exercise, or it can be a strategy employed when maintaining your healthy behaviors becomes challenging.  

Seek Support

Social support is critical for long-term behavior change. With supportive friends and family, healthy eating and exercise become fun group activities that foster adherence and enjoyment. If your inner circle finds carrots distasteful and exercise a bore, maintaining your healthy habits will be more challenging. Find a group of health-minded individuals (in person or online) with whom you can identify problems, brainstorm solutions, and offer and receive support. Long-term guidance from a health and fitness professional also improves weight-related outcomes. Maintaining contact with a qualified health coach can help you plan and prepare for success and overcome obstacles that may arise.

Don’t let Lapses become Relapses

Setbacks are normal. Planning for them can help you overcome setbacks when they occur. Consider possible barriers that may hinder your ability to be active or eat well (e.g., busy schedule, stress, financial issues) and brainstorm solutions to these barriers in advance. Rather than berating yourself for “falling off the wagon,” view setbacks as opportunities for learning and growth. “Ugh, I ate so much ice cream last night. I knew I couldn’t do this!” instead becomes, “I wonder why I ate so much ice cream last night? Was I bored? Lonely? Stressed? Did I get enough to eat during the day?” With this, nothing is a failure and every “setback” is an opportunity to learn more about yourself and your needs.

Remember your Why

Weight loss is never truly about weight—it’s about reducing some physical or emotional discomfort you feel. Once you’ve lost weight and feel better, it’s easy to fall back into old habits. Whether it’s being able to play with your grandkids, reduce your risk for heart disease, or feel more comfortable and confident in a swimsuit, figure out the “why” behind your weight loss and write it down. Place this note in plain view where you’ll see it frequently. This constant reminder can help you stick with healthy behaviors when the going gets tough.

A Recipe for Success

There’s no magic pill when it comes to weight-loss maintenance; rather, multiple lifestyle factors work together to preserve your weight and health. Focusing on sustainable eating changes, regular activity, social support and self-compassion in the face of setbacks is your best bet for achieving

Jim Bohs
5 Easy Healthy Habits


Add 5 habits

Pave the way for weight loss by incorporating these five healthy habits into your daily lifestyle.

Challenge yourself to add the following five habits to your routine every day.

1.    Eat a healthy breakfast — but not too much.
Eating breakfast can help you lose weight and keep you from overeating later in the day. You don't need to eat a lot — just something to get you off to a good start. Try whole-grain cereal — hot or cold — or toast, low-fat or skim milk, or an egg. Other good options include fat-free or low-fat yogurt, nuts, seeds, or nut butters. If you're not in the habit of eating breakfast, start by grabbing a piece of fruit and gradually add other foods.

2.    Eat vegetables and fruits.
Eat at least four servings of vegetables and three servings of fruits every day. Fresh vegetables and fruits are the foundation of a healthy diet and successful weight loss. You can eat generous portions while consuming fewer calories. Have as many veggies and fruits as you want — they also make great snacks.

3.    Eat whole grains.
Choose brown rice, barley, whole-grain breads, cereals or pastas, and other whole-grain products instead of white, refined and highly processed grain products. Whole grains are packed with vitamins, minerals and fiber and fill you up. Check food labels for the term "whole." This tells you the product isn't highly processed.

4.    Eat healthy fats.
Choose olive or vegetable oils, avocado, nuts, nut butters and the oils that come from nuts. These fats, called monounsaturated and polyunsaturated, are the most heart healthy. Look for products with little or no saturated fat and avoid trans fats altogether. All fats are high calorie, so even the healthy ones should be used sparingly. Just use a drizzle on a salad or when cooking.

5.    Move!
Walk or exercise for 30 minutes or more every day. The more physically active you are, the more calories you burn. Physical activity and exercise also offer countless other health benefits. If you haven't been physically active, start slowly and give your body a chance to get used to increased activity.

© 2017 Mayo Foundation for Medical Education and Research. All rights reserved.


Jim Bohs
Why Should I Strength Train?

5 reasons to strength-train

Define your weight-loss goals and reap the benefits of strength training. Getting started is easy.

In case you haven’t noticed yet — muscle mass naturally diminishes with age. If you don't do anything to replace the muscle you lose, you'll increase fat. But regular strength training can help you preserve and enhance your muscle mass — at any age. As part of your weight-loss plan, building lean muscle mass will help you control your body fat: As you increase lean muscle mass, your body burns calories more efficiently.

Strength training also helps you:

1.    Develop strong bones, reducing your risk of osteoporosis

2.    Reduce your risk of injury — building muscle protects your joints from injury

3.    Boost your stamina — as you grow stronger, you won't fatigue as easily

4.    Improve your body image

5.    Get a better night's sleep


Consider the options
Most fitness centers offer various resistance machines, weights and other tools for strength training. But hand-held weights can also work well. In addition, resistance bands — elastic-like tubes or bands available in different tensions — are inexpensive. Of course, your own body weight counts, too. Try pushups, pullups, abdominal crunches and leg squats.

Start slowly and work your way up
When you begin strength training, start slowly. Warm up with five to 10 minutes of stretching or gentle cardio activity, such as brisk walking. Then grab a light weight that you can lift at least 12 to 15 times, using smooth, controlled motions. Eventually, train with a weight that tires your muscles — so it's difficult to finish the motion by the 12th repetition. (The number of repetitions refers to the number of times you do a specific exercise. One set means completing a specific number of repetitions.) If you use the proper weight or amount of resistance, you can build muscle just as efficiently with a single set of 12 repetitions as you can with more sets of the same exercise. When you can easily do 12 or more repetitions of a specific exercise, increase the weight or resistance by up to 10 percent.

To give your muscles time to recover, rest one full day between exercising each specific muscle group. But stop if you feel pain. Although mild muscle soreness is normal, sharp pain and sore or swollen joints are signs that you've overdone it. Two to three strength-training sessions a week for 20 to 30 minutes are enough for most people.

© 2017 Mayo Foundation

Jim Bohs
Pineapple Upside Down Muffins

Pineapple Upside-Down Muffins


Glistening like sticky buns, these unusual muffins are packed with wholesome ingredients--vegetables, fruit and whole grains--so you can feel good about serving them to your family. If you prefer to make simple carrot muffins for lunchboxes or breakfasts-on-the-go, omit the topping; sprinkle 2 tablespoons chopped nuts over the muffins before baking, if desired.

SERVINGS: 12   Total Time: 50 min  

  • 2 tablespoon sugar, brown, light brown sugar
  • 2 tablespoon nuts, walnuts, chopped or pecans (optional)
  • 10 ounce(s) pineapple ring(s)
  • 3/4 cup(s) flour, whole-wheat
  • 3/4 cup(s) flour, all-purpose
  • 2 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1 tablespoon cinnamon, ground
  • 2 large egg(s)
  • 1/2 cup(s) sugar, brown, light packed
  • 1/4 cup(s) oil, canola
  • 2 tablespoon pineapple juice, unsweetened or orange juice
  • 1 teaspoon vanilla extract
  • 8 ounce(s) pineapple, crushed (not drained)
  • 1 cup(s) carrot(s), shredded (about 1 large carrot)
  • 1/2 cup(s) oats, old-fashioned
  • 3/4 cup(s) raisins
  • 1/4 cup(s) nuts, walnuts, chopped


1. Preheat oven to 400°F. Coat 12 muffin cups with cooking spray.

To prepare topping:

1. Sprinkle 1/2 teaspoon brown sugar into each muffin cup.

2. Sprinkle nuts, if using, over the sugar.

3. Stack pineapple slices and cut into 6 wedges.

4. Place 2 wedges in each muffin cup.


To prepare muffins:

1. Whisk whole-wheat flour, all-purpose flour, baking powder, baking soda, salt and cinnamon in a large bowl.

2. Whisk eggs and brown sugar in a medium bowl until smooth.

3. Whisk in oil, juice and vanilla.

4. Stir in crushed pineapple.

5. Make a well in the dry ingredients; add the wet ingredients and stir with a rubber spatula until just combined.

6. Stir in carrot, oats, raisins and nuts, if using. Scoop the batter into the prepared muffin cups (they'll be quite full).

7. Bake the muffins until the tops are golden brown and firm to the touch, 15 to 25 minutes.

8. Immediately loosen edges and turn muffins out onto a baking sheet. Restore any stray pineapple pieces and nuts.

9. Let cool for at least 10 minutes. Serve upside-down, either warm or at room temperature.

Nutrition Details per serving   218 calories; 6 g fat (1 g sat); 3 g fiber; 39 g carbohydrates; 4 g protein; 10 mcg folate; 31 mg cholesterol; 15 g sugars; 1

Jim Bohs
Beef Stew

New American Beef Stew

From The New American Plate Cookbook: Recipes for a Healthy Weight and a Healthy Life

Beef Stew.png

One-pot meals are the original convenience food. They’re easy, versatile and can pack plenty of healthy ingredients. This stew features kale, green beans, carrots and, yes, even beef. That’s because even traditional, comforting favorites like beef stew can fit into a healthy lifestyle with a few modifications and proper portion control. Just remember to limit beef and other red meat to no more than 18 cooked ounces per week for lower cancer risk.

Photo credit: New American Plate Cookbook


  • 2 Tbsp. extra virgin olive oil
  • 1 lb. lean beef stew meat, cut into 1-inch cubes
  • 2 large onions, chopped
  • 4 medium carrots, cubed
  • 2 cups diced leeks, rinsed well
  • 6 garlic cloves, finely chopped
  • 2 cans (14.5 ounces each) diced tomatoes in juice
  • 2 cans (6 ounces each) tomato paste
  • 2 cans (14.5 ounces each) fat-free, reduced sodium beef broth
  • 3 Tbsp. dried oregano
  • 2 cups water
  • 2 large potatoes, cubed
  • 1 1/4 lbs. frozen green beans
  • 2 cups chopped kale
  • Salt and freshly ground black pepper

Makes 6 servings.

Per Serving: 400 calories, 10 g fat (2 g. saturated fat), 58 g carbohydrate, 26 g protein, 12 g dietary fiber, 606 mg sodium.

Prep Time: 20 minutes

Cook time: 2 hours


  1. In a large pot or stockpot, heat olive oil over medium-high heat.
  2. Add 1/2 of beef and sauté for about 5 minutes, stirring, until browned on all sides. Remove beef from pot and set aside. Repeat procedure with remaining beef.
  3. In the same pot, sauté onions for about 5 minutes, stirring often until translucent. Remove onions from pot and set aside.
  4. Add carrots, leeks, and garlic, and sauté for about 5 minutes, stirring often, until barely tender. Return beef and onions to pot. Add tomatoes with juice, tomato paste, broth, oregano, and water, and bring to a boil. Reduce heat to low and simmer for about 1 hour, until beef is almost tender.
  5. Add potatoes and bring back to a boil. Lower heat, cover partially, and simmer for about 15 minutes, until potatoes are barely tender.
  6. Add green beans and kale and cook for another 6 to 8 minutes, until kale is tender.
  7. Season to taste with salt and pepper and serve.


Jim Bohs