Naturally Sweet Summer

Posted on June 01 by
in Blog
Summer! Is there a favorite summertime fruit or vegetable you look forward to each year?

When thinking about sweets and produce, does your mind automatically go to fruit?? While summertime fruits are plentiful, did you know that some vegetables are also sweet?

In this month’s articles, you’ll learn about including sweet fruits and vegetables on your plate.
Naturally Sweet Summer

Bell Peppers: Do the Different Colors Taste Any Different? - Delishably

Including sweet vegetables in your meals and snacks gives you a burst of flavor and often provides some different textures. Here are some ideas:

Podded Peas: There is a wide variety of podded peas, including sugar snap peas and snow peas. You might think that having “sugar” in the name means the sugar snap peas are high in sugar. In a ¾ cup serving, you only get 3 grams of sugar.

You also get 3 grams of fiber and 2 grams of protein. As a bonus, the fiber in sugar snap peas is a prebiotic, which helps feed the bacteria in your microbiome.

Carrots: Bright orange and full of flavor, carrots are known to help your eyes. One cup of carrots has over 300% of your daily Vitamin A needs. Vitamin A helps protect your eyes. They are also high in Vitamin C, which helps your immune system stay strong.

One cup of carrots contains 5 grams of sugar and 3 grams of fiber. (Remember, we’re talking about whole carrots, not carrot juice that has the fiber removed.) The fiber helps slow down digestion, meaning that your blood sugar stays stable.

Jicama: You’ve probably seen this roundish, brown root vegetable in the produce section and thought, “What the heck is that?” When you cut away the rough brown exterior, you’ll discover refreshing and slightly sweet, crisp, white meat.

You might have encountered this vegetable in salads as white, crunchy sticks. It’s easy to prep and include in a salad or enjoy as a snack. One cup of jicama slices has 6 grams of fiber and just 2 grams of sugar. It is also an excellent source of Vitamin C, which helps your immune system.

Bell Peppers: Red, yellow, and green bell peppers are an easy way to add color, crunch, and a little sweetness to a dish or snack.

Using different colored bell peppers also gives you a variety of antioxidants. One cup of bell peppers provides 4 grams of sugar and 2 grams of fiber. They are also rich in Vitamin C, with one cup giving you almost 200% of your daily needs.

When looking for something a little sweet, remember you’ve got more options than fruit and candy. Including more sweet vegetables gives you fiber, vitamins, and antioxidants in amounts you can’t get anywhere else. Try adding some of these to your pate and let me know what you think!
7 Ways to Sweeten Up Your Summer


1. Start the day with a berry smoothie! Add a scoop of protein powder and flaxseed for an extra nutritional boost. Blend blueberries, strawberries, blackberries and your choice of milk or a non-dairy alternative.

2. Snack on red bell peppers. Nutrient-rich, high in fiber, and the perfect snack when craving a crunch! Try dipping them in fresh hummus or Greek yogurt for additional protein.

3. Making a salad? Forget the iceberg lettuce and toss together spinach, kale, red cabbage, arugula, and romaine lettuce instead.

4. Add “juicing” to your nutrition regime. Juicing is a quick and convenient way to pack in 5-7 servings of fruits and vegetables! Kale, spinach, apples, berries, carrots, cucumbers, and ginger are among the most popular ingredients. They make an excellent juice blend, but they also provide a variety of colors to maximize the nutritional benefits you get from this one drink!

5. Freeze fruit for a sweet treat! Frozen grapes, cherries, and berries make a great snack or after-dinner treat.

6. Make a hearty sandwich. Transform the traditional sandwich into a summer sensation. Add spinach, red bell peppers, tomatoes, cabbage, cucumbers, shredded carrots, and avocado for a nutritious and delicious meal.

7. Brighten up your plate with a pop of color. Watermelon or kiwi slices added to a meal of grilled chickenand steamed broccoli can do wonders for the overall appearance and presentation.
Featured Recipe
Sweet Summer Splash!

It’s no secret that staying hydrated is essential, especially during the hot summer months. Here are some easy steps to give your water some flavor without unnatural additives.

Step 1: Fill a pitcher or water bottle with water.

Step 2: Infuse with a few fresh slices of fruit such as cucumber, watermelon, lemon, lime, or berries. Make sure to wash the produce before adding it to the water.

Step 3: Enhance the flavor with fresh herbs such as mint, rosemary or basil.

Step 4: Enjoy!

A few combos that are sure to make a splash include:

  • Cucumber + Mint
  • Strawberry + Lime
  • Strawberry + Basil
  • Raspberry + Mint
  • Grapefruit + Rosemary
  • Watermelon + Mint
  • Lemon + Lime


You may find after the first day the flavor starts to diminish. You can change it daily or, for cucumber water, it usually holds flavor for about three days.

Fresh tip: Change water every 2 - 3 days!

Blue Cheese Deviled Eggs

Posted on May 31 by
in Blog

Looking for a new twist on an old classic for your BBQ this sumer? Try these deviled eggs.....


  • 1 dozen hard boiled eggs, peeled
  • ¼ cup mayo
  • 3 tablespoons chunky blue cheese dressing
  • 1 to 2 tablespoons buffalo sauce (depending on how spicy you like it)
  • 1 celery stalk, finely chopped
  • ½ teaspoon salt
  • Freshly ground black pepper, to taste
  • Crumbled blue cheese, for garnish
  • Chopped celery leaves, for garnish



Halve each boiled egg. Place the whites on a platter and place the yolks in a food processor. Process the yolks until they look like coarse sand, then transfer to a mixing bowl (you can also mash the yolks with a fork if you don’t have a food processor).

Combine the egg yolks with mayo, blue cheese dressing, buffalo sauce and chopped celery. Season with salt and pepper and stir again.

Scoop the yolk mixture into a piping bag (or resealable sandwich bag) and pipe into each egg white. Garnish with crumbled blue cheese and chopped celery leaves. Serve immediately or keep cold until ready to serve.



Posted on May 12 by
in Blog
I love to make spaghetti squash, but it is time consuming. I saw this at the store recently and bought it. I cooked as directed in the microwave but then sauteed garlic in grass fed butter in a skillet and tossed the squash in with salt, pepper and a touch of cayenne. I added left over chicken and it was so good and easy!
Keep an eye out for frozen vegetables when your are limited with time.
I ate the whole bag for only 14 grams of net carbs!
GUEST 19afcc76-227f-4300-94b9-20d7ee4a8450

Eggcellent Eggs

Posted on May 02 by
in Blog
It seems like eggs have been in the headlines for years. One story will tell you eggs are the new superfood. And, the next will tell you to avoid them at all costs. Information about eggs is everywhere-with all of this information also comes some confusion.

Are eggs healthy to eat? How much? How often? What type is best to buy? What does the label mean? This newsletter edition answers those burning questions you have about eggs.

Have an eggcellent day!

The Good Egg

According to the 2020 Dietary Guidelines for Americans (DGA) results, eggs are an affordable, accessible, nutrient-rich source of high-quality protein that can be eaten as part of a healthful diet. One large egg provides varying amounts of 21 essential vitamins and minerals, high-quality protein, and the antioxidants lutein and zeaxanthin.

Here is the complete nutrition breakdown:

Power of the Egg.
Despite the yolk being made out as a villain for years, it is the most nutritious part of the egg. The egg yolk contains half of the protein and contains higher amounts of vitamins A, D, E, K, B9, and B12 than the white. The yolks also contain more iron, phosphorous, calcium, selenium, zinc, copper, manganese, and choline than the white.

Whole eggs are a nutrition powerhouse and a valuable source of many important nutrients, vitamins, and minerals.

How Much and How Often Should You Eat Eggs?
You may be wondering about how eggs can be nutrition powerhouses since they contain cholesterol. On average, one large egg contains about 186 mg of cholesterol - all of it in the yolk.

The American Heart Association used to recommend no more than 300 milligrams a day of dietary cholesterol. We now understand that for most people, eating cholesterol does not raise cholesterol (hyperlipidemia). There is a very small percent of the population that is sensitive to dietary cholesterol.
Decoding the Egg Label

Gone are the days of just buying a dozen eggs. Now when you enter the grocery store the egg buying options are endless...and the variety of cartons and package styles is confusing. Here is the lowdown on the most common labeling terminology:

Certified Organic: Organic eggs are from hens that only eat feed certified organic-without most synthetic pesticides, herbicides, and fertilizers. Hens must be cage-free and free to roam. The use of antibiotics and growth hormones is not allowed. It’s important to note, that all eggs, organic or not,  are hormone free.

Pasture-raised: “Pasture-raised” or “pastured” means the animal spent some time outdoors, feeding on grass, insects, and worms. Smaller farms and family-owned farms usually do pasture-raised eggs, however, there is also still no government regulation for this label considering how long those periods are.

Cage-free: The birds are not raised in cages, but are still subject to industrial farming techniques. The label gives no indication of any other living conditions.

Free-range eggs: Produced conventionally and industrially, but are exposed to outdoors for some part of their day. The time period is not regulated or monitored by the government and can be as little as one minute per day.

Barn Roaming: This is used to more accurately describe the source of eggs laid by hens that can not roam freely but are confined to a barn instead of a more restrictive cage.

Pasture-Raised: Each hen must be placed on a pasture, with at least 108 square feet of pasture, for at least six hours each day. The pasture must be covered mainly with living vegetation.

Grass-fed: Grass-fed means the chicken's primary source of food is grass or forage, not grain. There are no government standards for this label.

Omega 3 eggs: Generally these hens are given omega-3 food sources (e.g. flaxseed) in their diet in order to increase the omega-3 content in the egg. They are still subject to industrial farming techniques.

No added antibiotics: Hens were not given antibiotics in their feed or water.

Hormone-free: This label appears on some packages as a marketing tool since no lying hens are given hormones.

Vegetarian-fed: The hens were fed a vegetarian diet which is controversial since chickens are not naturally vegetarian. They normally eat an omnivore diet which is a mix of produce, grains, worms, snails, slugs, and insects.

Want more info including label icons you might see on egg cartons? Visit to download a fact sheet.
Featured Recipe
Baked Egg & Tomato Cup


  • Oil for pan
  • 12 slices of nitrate-free ham
  • 12 large eggs
  • 1 cup cherry tomatoes, sliced in half
  • Salt & pepper to taste
  • Chopped fresh parsley, for garnish

Preheat the oven to 400º and grease a 12-cup muffin with oil. Line each cup with a slice of ham. Crack an egg into each ham cup, add fresh tomato slices, and season with salt and pepper.

Bake for 12 to 15 minutes, depending on how runny you like your yolks. Garnish with parsley and serve.

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