Living and Eating Well!


Spicy Tuesday – Tailgating Fun! Spicy Smoked Trout on Granny Smith Apples – Horseradish

100813 - Smoked Troup Dip on Granny Smith Apples

Its tailgating time – and how about something that’s delicious, different and fun? Spicy, pungent, hot and healthy, it’s hard to NOT like horseradish. Shayna and I love it for its special, (sneaky), way of enhancing flavors in food. Have you ever seen a horseradish root up close and personal?

Isn’t it gnarly and ancient looking? Did you know that it has been used in cooking since ancient times? According to Greek mythology, the oracle at Delphi was the site of the pronouncement that “ the radish was worth its weight in lead, the beet its weight in silver, and the horseradish its weight in gold.”


You may be familiar with its use in cocktail sauce or a bloody mary, but don’t limit this interesting herb to just a once-in-a-while treat. Horseradish can be used for lots of dishes! Its yummy flavor makes not only this weeks recipe delish, it’s a great way of adding lots of flavor to yogurt to top a baked potato, or a wonderful fall mash-up of root veggies like turnips, sweet potatoes and parsnips.

Here’s a fun and appetizing way to serve up horseradish to your family and friends!

Smoked Trout on Granny Smith Apples

  • 1 (8 OZ) Pkg Light Cream Cheese, softened
  • ¼ Cup Non Fat Greek Yogurt
  • 2 Green Onions, green parts only, thinly sliced
  • ½ Cup Minced Granny Smith Apple
  • 2 TB Horseradish, bottled or grated fresh
  • 1 TB Chopped Dill
  • 1 Tsp Lemon Zest
  • 1/2Tsp Each Sea Salt and Freshly Cracked Black Pepper
  • 12 OZ Smoked Trout
  • 4 Granny Smith Apples, cored and cut into thin slices
  • ½ Cup Coarsely Chopped Chives

Mix together the cream cheese, yogurt, onions, apples, horseradish, dill, zest and salt and pepper in a bowl. Flake the trout and gently fold it into the cheese mixture. Top each apple slice with a couple of teaspoons of the trout and sprinkle with chives.

Spicy Tuesday – Gingery Sweet Fruit Salad Dressing – Ginger


Just four, yes FOUR ingredients can turn your plate of sliced fruit into a dish that will leave you wanting more! We used this Gingery Sweet Fruit Salad Dressing for the recent STARS Luncheon for the oncology medical team. Because its still warm weather here in Atlanta, we wanted a sweet side dish that could also substitute as a light dessert. This was a big hit with our wonderful team, we hope you like it too!

Ginger brings spice to the dressing, and coconut sugar provides the sweet. You may not have seen this kind of sugar in the store until recently, but with the interest in all things coconut, it’s making a big showing. Dark and pungent with a faint flavor of coconut, it’s popping up on sugar shelves everywhere. Coconut sugar is made from the sap of a coconut palm tree. Its been used for thousands of years in Asia where lots of coconut palms grow. It should not be used 1 for 1 with regular granulated sugar for baking – it is much more moist and will produce a dense wet brown baked good. There are some recipes out there that take its moist nature into account. But remember its not “health food”, its just sugar.

Ginger is an herb that we use often for many, many reasons. Ginger contains very potent anti-inflammatory compounds called gingerols. In fact, in a recent study, people who ate 2 grams (1 gram is about the size of a quarter) of ginger daily for 11 days had less soreness after their heavy workout exercise routines. Ginger is also very helpful for any GI issues such as nausea, vomiting, and upset stomach.

Gingery Sweet Fruit Salad Dressing

1” Ginger, peeled and grated

1 Jalepeno, Red or Green, ribs and seeds removed and chopped

Juice and Zest of a Lime

¼ Cup Coconut Sugar

Mix all the ingredients together until the sugar dissolves.

Spicy Tuesday – Tailgating Pimento Cheese – Smoked Paprika

Its Tailgating time! As much as we love the fun surrounding fall sports – we don’t love most of the food that’s served up to fans and friends. Here’s an idea for a real crowd pleasing appetizer that’s just the perfect mix of indulgence AND better-for-you veggies.

Paprika plays a key role in the rich, smoky flavor of this pimento cheese. It’s smoky flavor from the sweet Spanish paprika that adds all the yum. This paprika is the same pepper used in traditional Hungarian paprika, but before the peppers are dried and powdered, they are smoked to create a smoky taste. We use this paprika in everything from soups and stews to dips – even as a substitute for ham, turkey or bacon in our greens!

The deep red color of paprika brings carotenoids to the recipe. These carotenoids act as antioxidants in your body and protect from cellular damage. One tablespoon of paprika contains Vitamin A, zeaxanthin and lutein for healthy eye sight.

Make sure to use a healthy dipper like these beautiful small peppers in the picture above to serve up your pimento cheese!

Tailgating Pimento Cheese

1/2  Cup Light Olive Oil Mayonnaise

½ Cup Non fat Greek Yogurt

3 Roasted Red Peppers, Minced

2 Tsp Coarse Grain Mustard

2 or 3 Dashes Hot Sauce

1 LB Extra Sharp Cheddar, Grated, (we like Cabot 50% less fat)

1 Tsp Smoked Sweet Paprika

1/2 Tsp Black Pepper

1 Bunch Basil, Julienned

Add the mayonnaise, yogurt, red peppers, mustard, hot sauce, cheddar and black pepper to a large bowl. Mix to combine the ingredients. Garnish with the basil if desired.

Spicy Tuesday – Chilled or NOT Tomato Soup – Savory

Its still really hot here in Georgia, so our soup choice for the class “Soup to Nuts” this week at the Thomas F Chapman Family Cancer Wellness Center is chilled. But this easy to make, “Provencal” inspired soup is equally delicious hot or cold. We’ve dressed it up in this picture with a shrimp topper, but you can serve it as we have in the recipe – with a little goat cheese and a dollop of basil pesto.

Herbes de Provence is a spice blend, full of good for you herbs and spices like savory, rosemary, thyme and oregano among others. Savory is an herb that we don’t use often – but it packs a delicious nutritional punch in its green leaves. Savory is related to rosemary and thyme but has its own nutrition health benefits. The leaves and tender shoots carry incredibly high-quality chemical compounds (*thymol being the most beneficial)  that are known to have been anti-oxidant, disease preventing and health promoting properties. In addition, dietary fiber in this herb helps reduce LDL or bad cholesterol while increasing HDL or good cholesterol levels.

Chilled or NOT Tomato Soup

2 (15 OZ) Cans Fire Roasted Tomatoes

4 Cups Red Onion, Chopped

2 TB Extra Virgin Olive Oil

1 Tsp Turmeric

1⁄2 Tsp Black Pepper

3 Garlic Cloves, Grated

4 1⁄2 Cups of Tomato Juice or Low Sodium Vegetable Juice

1 ½ TB Herbes de Provence

Zest of 1 Lemon

2 Roasted Red Bell Peppers, Chopped

Sea Salt and Black Pepper to Taste

Easy Basil Pesto*

1 Log Goat Cheese

Step One In a stockpot, sauté the onion in the olive oil, turmeric and black pepper until wilted and golden. Add in the garlic and cook and stir until fragrant

Step Two Add in the tomatoes, juice, Herbes de Provence, lemon zest and roasted red peppers and place in the fridge overnight. (Or as long as possible.)

Step Three Remove from the fridge, and puree with an immersion blender. To serve, place the soup in small bowls. Sprinkle with goat cheese and garnish with a dollop of pesto. Serve with thin slices of whole wheat bread.

*Easy Basil Pesto

2 Cups Basil Leaves

1⁄2 Cup Chopped Toasted Almonds or Walnuts

1⁄4 Cup Extra Virgin Olive Oil

1⁄2 Tsp Sea Salt

1⁄4 Tsp Cayenne Pepper

1 Garlic Clove

In a food processor, blend the ingredients together until smooth.

Spicy Tuesday – Shallot Dressing with Thyme and Parsley – Thyme

This week’s recipe is inspired by Provence and its abundance of gorgeous herbs and spices. This combo of herbs and savory shallots packs the perfect punch of flavor for a crisp green salad. But don’t use it just on salad, it’s the perfect marinade for fish, mushrooms or almost any protein you getting ready to roast or grill.

Thyme plays a starring role in the dressing with its herby, fresh and earthy zing. Adding it to the mix points up the tang of the Dijon mustard, too! Almost any mushroom dish is going to sing when paired with thyme, so remember it when you are sautéing mushrooms as a side dish, too.

Thyme has many health benefits. One recent animal study resulted in a lower blood pressure by rats that used thyme. In humans, it’s also important to remember you can use thyme to replace salt as well which will help lower blood pressure as well. It’s also a good source of copper, fiber, iron and manganese.

Shallot Dressing with Thyme

2 TB Minced Shallots

1 Clove Garlic, grated

2 TB Minced Parsley

1 TB Fresh Thyme

1 TB Dijon Mustard

¼ Cup Red Wine Vinegar

¼ Cup EVOO

½ Tsp Sea Salt

¼ Tsp Freshly Cracked Black Pepper

Shake together all the ingredients in a jar or in a bowl with a whisk.

Spicy Tuesday – Crab Stuffed Tomatoes – Basil

Ripe, red tomatoes stuffed full with briny crab, lemon and basil? Yup, we love easy and delicious appetizers like this. This quick recipe fills up lots of small tomatoes – or for a yummy dinner on a hot night, stuff large tomatoes with this salad and place on a bed of crunchy baby lettuces and you have dinner.

The flavors of the crab marry well with the tomatoes, lemon and basil. If you can make this crab stuffing earlier in the day, the flavors develop and meld beautifully as it sits in the refrigerator. Make sure that only the salad goes in the fridge – tomatoes should never be stored in there! Cold makes tomatoes lose their flavor and can make them mealy. Plus, if you’ve bought your tomatoes from the grocery store, the refrigerator’s cold temperatures will stop the ripening process.

Basil adds not only flavor and beautiful bright green color to this salad but also a pop of nutrition. One of the primary medicinal uses for basil is for its anti-inflammatory properties. This effect stems from eugenol, a volatile oil in basil that blocks enzymes in the body that cause swelling, making basil an ideal treatment for people with arthritis. Both fresh basil and basil oil have strong antibacterial capabilities. In fact, basil has been shown to stop the growth of many bacteria, even some that had grown resistant to other antibiotics. Enjoy this summer dish while fueling your body with healthy foods and herbs!

Easy Crab Stuffed Tomatoes

1 LB Fresh Lump Crabmeat

3 Green Onions, thinly sliced – green parts only

2 TB Chopped Basil

1 TB Freshly Squeezed Lemon Juice

2 TB Olive Oil Mayo

1/3 Cup Finely Chopped Celery

½ Tsp Fine Sea Salt

Basil, Julienned for Garnish

Sweet Pepper Rings for Garnish

14 – 18 Campari or Cherry Tomatoes

Stir together all the ingredients except the julienned basil and peppers. Stuff the mixture into the tomatoes and garnish with additional basil and pepper rings.

This post originally appeared on June 6th, 2014. The recipe is SO good, we had to share it again!

Spicy Tuesday – Terrific Fish Tacos – Cilantro

We love meals like this – especially in summer when the “living is easy”. Tacos are always a favorite for family and friends, and these are even more delicious that their fried counterparts!

We use Cilantro in both the tacos and the sauce for this yummy recipe. Cilantro provides a herby, grassy flavor pop to the dish! Cilantro has virtually no calories so it is a great way to ramp up the flavor of your food but not add any more calories. It does have, however, a ton of antioxidants and a natural ability to cleanse your body. It can detox from heavy metals that could potentially build up in the body so it is a great addition to a clean food plan.

Terrific Fish Tacos

1-2 LBs Fish Filets cut in Strips (Your choice of white fish)

¼ Cup Panko Bread Crumbs

2 TB Cornmeal

½ Tsp Smoked Paprika

4 Cups Shredded Napa Cabbage

½ Cup Shredded Carrots

¼ Cup Thinly Sliced Green Onions

2 TB Chopped Cilantro

Juice and Zest of 2 Limes

2 TB Extra Virgin Olive Oil

Sea Salt and Pepper to Taste

6 -12 Corn Tortillas, Warm

1 Recipe Taco Sauce

Lime and Avocado for Garnish

Step One Preheat the ove to 350F. Bread the fish by placing the panko, cornmeal and paprika in a plastic zippy bag. Add the fish slices a few at a time and shake to coat well. Place the slices on a sheet tray and cook for 5 – 8 minutes or until the fish is flaky and white.

Step Two While the fish is cooking, add the cabbage, carrots, onions cilantro, juice, zest and oil to a bowl. Toss, taste for salt and pepper.

Step Three Place the slaw and a few slices of tilapia in each taco. Top with a healthy dollop of sauce.

Terrific Taco Sauce

½ Cup Light Mayonnaise

1 TB Lime Juice

2 TB Chopped Pickled Jalapenos

1 TB Chopped Cilantro

Sea Salt and Pepper to Taste

Place the ingredients in a bowl and stir to combine.

Spicy Tuesday – Basil Balsamic Vinaigrette topped Grilled Veggies – Basil

There’s nothing better from the grill than seasonal veggies. Here’s a way to serve up those delicious veggies that is not only appetizing – but beautiful. Basil is a great accompaniement to summer produce. It adds a mild spicy zing and a wonderful aroma.

Gorgeous green color, wonderful bright flavor and lots of nutrition, too! Basil is full of flavonoids that protect our body at a cellular level. It also has a ton of Vitamin K (98% of your daily amount in a ½ cup to be exact!) The anti-inflammatory component actually comes from basils volatile oils. The oils block the activity of an enzyme called cyclooxygenase (COX) that is directly related to unhealthy inflammation that leads to many diseases.

Basil-Balsamic Vinaigrette

1 Garlic Clove, Grated

2 TB Dry Red Wine

2 TB Balsamic Vinegar

1 Tsp Dijon Mustard

½ Cup Basil Leaves, (Packed)

¼ – ½ Cup Extra Virgin Olive Oil

Sea Salt and Black Pepper to taste

Place the first 5 ingredients in a food processor or blender and process well. Drizzle in the olive oil, and season with salt and pepper.

Spicy Tuesday – Grilled Summer Veggies with Spanish Almond Caper/Olive Sauce – 080415

We are circling back to the wonderful aroma, taste and nutrition of oregano this week – cause its GRILL time! Here’s a recipe that will have you cool in the kitchen and hot on the bbq outside. Simply slice summer veggies like zucchini, squash, eggplant, tomatoes, etc and toss in olive oil, a little salt and pepper. Grill over a medium hot grill until roasty-toasty-tasty. Spread out on a platter and garnish with this fabulous sauce! Pass around a basket of crusty bread, and dinner is done!

Bright green summer oregano is not only delicious but full of “good-for-you” as well.  Oregano packs a big punch of antioxidants. According to some studies, it has 42 times the antioxidant activity compared to apples. Wow! Oregano extract has been shown to help fight colon, prostate, skin, leukemia, and breast cancer cells. And when its cold and flu season this fall, oregano can encourage the body to get rid of upper respiratory issues.

Grilled Summer Veggies with Spanish Almond Caper/Olive Sauce

1/3 Cup Toasted Whole Almonds

1 TB Water

3 TB Sherry Vinegar

½ Tsp Sea Salt

½ Tsp Freshly Ground Black Pepper

2/3-Cup Extra Virgin Olive Oil

2 Cloves Garlic, Peeled

1 Tsp Smoked Paprika

1 Tin Anchovies, drained

1 Cup Capers or Olives or combo

Chopped Fresh Oregano for Garnish

In a food processor or blender, pulse the almonds until coarsely chopped. Add the water, vinegar, sea salt, pepper, olive oil, garlic, paprika and anchovies and pulse to combine. Place in a bowl and add the capers or olives (or both). Stir until thoroughly combined.  Serve over chicken (seasoned with sea salt, pepper and smoked paprika), from the grill and garnish with chopped fresh oregano.

Spicy Tuesday – Green Chile Guacamole and Salsa – Cilantro

Summer and the living is easy… and here in the south its SO hot we don’t want to turn on the oven! Here’s a great way to enjoy the bounty of summer tomatoes and other produce without that hot stove. Make sure to cut up some cool cucumbers and carrots to enjoy with these yummy dips!
Cilantro is an integral part of both of these recipes. It tastes great with tomatoes and avocadoes, both. Its green-grassy-fresh flavor is also a hint of its powerful nutrition. Cilantro has a high antioxidant content and the leaves have been shown to inhibit unwanted oxidation processes in the body. It also shows promise for being used to take out heavy metals from your body. It has chelation abilities and is being studied as a natural water purifier.

Best Ever Guacamole

4 Ripe Haas Avocados

1 Small Can of Mild Green Chilies

1 TB Minced Sweet Onion

1 Finely Chopped Jalapeño

2 Cloves Garlic, Grated

1/4 Cup Chopped Cilantro

Sea Salt to Taste

1 Cup Grated Light Cheddar Cheese, optional

Step One

Halve, peel and pit the avocados and coarsely mash. Add the chilies, onion, jalapeno, garlic and cilantro. Salt to taste and spread on a large platter.

Fresh Salsa

1 ½ Cups Water

8 Dried Chilies, (Your choice)

12 – 16 Sun-dried Tomatoes

2 Large Cloves of Garlic

6 – 8 Large, Ripe, Roma Tomatoes

1 TB Fresh Lime Juice

¼ Cup Chopped Cilantro

Sea Salt and Black Pepper to taste.

Step One Bring the water to a boil in a small saucepan and remove from the heat. Split and seed the chilies, (wear gloves!) and add them to the water – allow to soak for 15 minutes.

Step Two Place the chilies, water, sun dried tomatoes, garlic, Roma tomatoes, lime juice and cilantro in a blender.  Pulse until coarsely chopped and well combined.

Cheater Fresh Salsa

4 Ripe *Tomatoes, Chopped OR 1 Can Fire Roasted Tomatoes drained or combo

2 Cloves of Garlic Grated

1 Tsp Lime Juice

¼ Cup Chopped Cilantro

½ Tsp Smoked Paprika or Chipotle Chili Powder

1 Jalapeño, Minced – Seeds and Ribs removed if desired

Mix the ingredients together and taste for salt and pepper

*You can roast the fresh tomatoes – cut them in halves and place under broiler – skin side up until the tomatoes are blackened.