Living and Eating Well!


Happy Thanksgiving 2015!

We hope you all have had a wonderful Turkey Day with family and friends. We’ll be back with a new recipe and nutrition tips next Tuesday!

Spicy Tuesday – South American Inspired Seafood Soup – Oregano

South American Seafood Soup

Its Soup time! We’re rolling into the soup season of fall. And there’s nothing like a fabulous recipe filled with seafood, herbs and spices to make us all want to get in the kitchen and cook.

This recipe is perfect for a festive dinner with family and friends. Instead of using heavy cream to make the soup rich and luscious – we are using coconut milk! We use two of our favorite herbs in this soup, oregano in its dried form, and fresh cilantro.

Dried oregano has many anti-inflammatory properties including altering cell cycle in the body and making cancer cells kill themselves (apoptosis). The herb also helps with GI issues and has many health claims because of its antioxidant rosmarinic acid. Now cilantro also has health benefits so it is a win-win in this recipe! The leaves and stem tips are rich in numerous anti-oxidant polyphenolic flavonoids. The most important being quercetin, which is an anti-inflammatory.

South American Inspired Seafood Soup

2 Cups Coconut Milk

1 Yellow Onion, Chopped

1 Red Bell Pepper

1 TB Olive Oil

1 Tsp Dried Oregano

1 Tsp Smoked Paprika

½ Tsp Sea Salt

¼ Tsp Freshly Ground Black Pepper

1 Can Fire Roasted Tomatoes (15 oz) or 6 Roma Tomatoes

2 LB Tilapia or other white fish, cut in 2” Pieces

1 LB Medium Shrimp, Peeled and Deveined

Juice of 2 Lemons

¼ Cup Chopped Cilantro Leaves

Step One

Heat the oil in a large sauté pan. Add the onion and red pepper and sauté over medium heat until softened, about 1 minute. Add the Coconut Milk, oregano, paprika, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Bring the liquid to a boil and then simmer over low heat about 5 minutes.

Step Two

Add the tomatoes to the soup, and simmer until warm. Stir in the fish and cook for 5 minutes – then add the shrimp and simmer until the shrimp is just cooked through. Add the lemon juice, Taste for salt and pepper. Serve garnished with cilantro.


Spicy Tuesday – Mediterranean Shrimp Skewer – Italian Seasoning

Mediterrenan Shrimp Salad

This is the potluck, party, family, friends and gathering time of the year! Its amazing how often we are asked to bring a dish to share, or an appetizer for the start of a meal. That’s the reason, we are always looking for quick and easy ideas – that don’t look quick and easy!

This week’s recipe certainly falls in that category! Grab you shopping list and hit the store – this gorgeous appetizer can be made in less than 30 minutes. Italian seasoning is the secret to the yummy flavor that we marinate the veggies and shrimp in. Full of strong-flavored dried herbs like Basil, Thyme and Oregano, its ability to transform a dressing from simple to fantastic is a real help this time of year. You know we always advocate cooking-from-scratch, but during the holiday, (“hectic”) season, its sometimes great to just have a recipe that you can put together with prepared ingredients!

Because Italian seasoning is a mix of herbs, there are many health-protective phytochemicals involved. Remember that antioxidant-rich herbs and spices are an accessible and inexpensive way to pump up the health benefits in any dish. For example, in this shrimp dish you have Oregano—you get the same level of antioxidants as a whole cup of sweet potatoes in just 1 tsp of Oregano! That is the way to ramp up your health in the middle of the crisp, colder fall weather, enjoy!

YOUR Shopping List

Cooked and Deveined Large Shrimp

1 Jar Hearts of Palm

1 Jar Quartered Artichoke Hearts

1 Jar Roasted Red Peppers

1 Jar Kalamata Olives

1 Pkg Bamboo Skewers

1 Recipe *Italian White Balsamic Vinaigrette

Load the first five ingredients on the skewers. Drizzle with the vinaigrette. Let marinate for an hour on the counter, or overnight in the fridge.

*Italian White Balsamic Vinaigrette

½ Cup Extra Virgin Olive Oil

1/3 Cup White Balsamic Vinegar

1 Tsp Dijon Mustard

2 Tsp Italian Seasoning

½ Tsp Sea Salt

¼ Tsp Freshly Cracked Black Pepper

Put all the ingredients together in a jar and shake.

Spicy Tuesday – Fall Harvest Salad with Sweet Potato Croutons – Garam Masala

Fall Harvest Salad with Sweet Potato Croutons

Its officially Fall! The time has changed, the days are shorter and we are heading into cooler weather quickly. This is the perfect season to take advantage of all the wonderful root veggies that are flowing into our markets.

We love sweet potatoes for more than one reason. The color is glamorous and showy, the taste is luscious and sweet, the texture perfect for roasting, baking and pureeing, and of course because of its super nutrition. Sweet Potatoes are inexpensive and pack a powerful nutrition punch. They are loaded with Vitamin A, fiber, and potassium.

Garam Masala, the Indian spice that’s full of flavor and warm delicious spices is also one of our favorites. A blend of coriander, cumin, turmeric, sometimes cinnamon, pepper, cloves, nutmeg, cardamom and mace – its hard to find a spice blend that’s a bigger spice player that’s more power-packed! Garam Masala is believed to have many health benefits because of the wonderful spices in it. It is often said to “bring heat” to the body and warm you up. It also helps with the immune system, fighting inflammation, and promoting a healthy GI tract.

Fall Harvest Salad with Sweet Potato Croutons

1 Large Bag Power Greens

1 Large Bag Baby Spinach

1 Head Radicchio, Shredded

½ Cup Chopped Green Onion

1 Recipe *Pomegranate Vinaigrette

¾ Cup Chopped Roasted Pecans

½ Cup Chopped Dried Tart Cherries, (or dried cranberries if you can find them without sugar)

1 Recipe **Sweet Potato Croutons

Toss the greens, spinach, radicchio and green onions together in a large salad bowl. Toss with the Pomegranate Vinaigrette, starting with half of the dressing and adding more as necessary. Sprinkle on the pecans, cherries and croutons and serve.

*Pomegranate Vinaigrette

3 TB White Wine Vinegar

¼ Cup Extra Virgin Olive Oil

2 Tsp Dijon Mustard

1 TB Pomegranate Molasses, (or honey)

Sea Salt and Freshly Ground Black Pepper to taste

Shake all the ingredients together in a jar.

**Sweet Potato Croutons

1 Large Sweet Potato, cut into ½” pieces, (if the sweet potato has soft skin, leave it on!)

2 TB Extra Virgin Olive Oil

1 – Tsp Garam Masala (to your taste)

¼ Tsp Each Sea Salt and Freshly Ground Black Pepper

Toss the sweet potato, oil, garam masala and salt and pepper together in a bowl. Spread out on a sheet pan and slide into a 400F oven. Cook until the sweet potato is soft in the middle and brown and toasted on the edges – about 30 minutes. Set aside to cool for 15 – 20 minutes before tossing with the salad.

Spicy Tuesday – Roasted Peppers for the Weekend – Allspice

Stuffed Peppers 030513

Just the color of these peppers make us smile! Here’s a stuffed pepper recipe that is redolent of herbs and spices and fresh, fresh flavors. Perfect for the Halloween weekend, perfect for fall! We are featuring Allspice this week, not a blend of spices, but a single spice from the Pimenton tree. The components provide an unusual aroma but can also ease digestive symptoms such as diarrhea, nausea and vomiting. In addition, allspice may provide relief for gas. This fragrant spice acts as a relaxant to aid stomach cramps and conversely acts as a stimulant to aid digestion.

Originally grown only in Central America and the Caribbean, now it is grown all over the world. Named by the English in the 1600’s because of its combinations of flavors: cinnamon, nutmeg and cloves, its luscious aromas of warm baking spices add a kick to the fruit and veggies in this stuffed pepper. (Even only ½ Tsp adds lots of zip to the recipe!)

Fruit and Herb Stuffed Peppers

8 Red, Orange or Yellow Peppers

5 TB Olive Oil, divided

2 Large Red Onions, Thinly Sliced

1” Piece of Ginger, Grated*

½  Tsp Allspice

1 Tsp Cinnamon

½ Cup Basmati Rice, Rinsed

6 Peeled, Seeded & Chopped Tomatoes

8 Ounces Dried Apricots, Chopped

2 Ounces Dates, Coarsely Chopped

1 TB Lemon Juice

2/3 Cup Hot Water

½ Cup Chopped Parsley

¼ Cup Chopped each Cilantro & Mint

¼ Cup Pine Nuts, Toasted

¾ Cup Sliced Almonds, Toasted

2 TB Golden Raisins

Sea Salt and Black Pepper to Taste

2 TB Toasted Fresh Breadcrumbs Tossed with ½ Tsp Olive Oil

Step One Preheat the oven to 350F.
Cut the tops off the peppers and remove the seeds. Set aside.

Step Two To create the stuffing, heat 3 TB oil in a large pan and sauté the onion until golden. Add the ginger and spices and cook and stir for 1-2 minutes until aromatic. Add the rice and sauté for 1-2 minutes until coated with the oil. Add 
2/3 of the tomatoes, fruits, juice and water. Let it simmer for 10 minutes until most of the liquid has been absorbed. Remove from the heat, and add the next 6 ingredients.

Step Three Place the peppers upright, side by side in a pan or casserole. Spoon the stuffing into the peppers. Don’t press down, so it will have room to expand.

Step Four To create the sauce, toss the remaining tomatoes and the 2 TB of oil together and place on the top of the peppers and pan. Cook for 45 minutes, basting the peppers with sauce from the bottom of the pan.

Step Five Turn the oven up to 425F, Scatter the breadcrumbs on top, and bake until the crumbs are golden.

Spicy Tuesday – Easy Slightly Spicy Shrimp Tacos – Cilantro


What’s more fun than planning an Halloween party that includes both children and adults? Here’s an easy idea for feeding a crowd of ghouls and goblins, without giving everyone a bad-food-hangover!

You can make up a double or triple batch of this yummy shrimp, adding dishes of pickled jalapeños and chopped fresh veggies like steamed broccoli, olives, sautéed onions, extra cheese, radishes, avocadoes, guacamole, and different kinds of salsas to make a luscious buffet that will encourage everyone to come back for more.

This recipe uses roasting to cook the shrimp. It’s the easiest way to whip up cooked shrimp quickly, and seems to concentrate their wonderful briny flavor. We almost always use cilantro when we are creating dishes with hispanic flavor. That’s because its grassy, clean flavor is perfect with the slightly spicy flavor of this cuisine. When you use cilantro you are adding Vitamin K to your body. It also has trace mineral manganese and vitamins A and B-9, known as folate, each at 1 percent of the recommended daily intake.

Easy Spicy Shrimp Tacos

2 LB Large Shrimp, peeled and deveined

2 TB Sriracha Hot Sauce

3 TB Extra Virgin Olive Oil

1 TB Lime Juice

½ Tsp Sea Salt

4 Garlic Cloves Grated

Warm Corn Tortillas

Shredded Napa Cabbage

Chopped Cilantro

Thinly Sliced Radishes

Grated Carrots

Chopped Red Onion

Chopped Avocado

Crumbled Queso Fresco or Goat Cheese

Chopped Tomatoes

Preheat the oven to 400F. Toss the shrimp with the hot sauce, oil, lime juice, sea salt and garlic cloves. Place the shrimp in one layer on two parchment lined baking sheets. Slide into the oven and cook until the shrimp are roasted, about 7 – 8 minutes. The shrimp will be done when they are pink and opaque. Top the tortillas with the shrimp and any other ingredients you’d like.

Spicy Tuesday – Fall Apple and Carrot Soup – Mint

Finished Soup

You may be thinking to yourself, apples in soup? We can tell you with authority – they taste great in this savory soup. We love sharing fruits and veggies in different ways, and this recipe is no exception! Creamy with just the tiniest bit of warm spiciness from the Garam Masala, this soup is a great way to score more fruits and veggies servings for your day – and not miss meat at all!

This soup is also a great way to add lively flavor to dinner. Not only do the fennel and apple bring fresh flavors to this soup, so does the garnish of dill and mint! Bright green herbs like dill and mint add a pop to warm and creamy soup. Mint, a relative of basil is not often used this time of year – but when you add it to your fall seasonal fare you can immediately perk up your palate. And dill does too!

Mint is an herb that activates the salivary glands in our mouth as well as glands which secrete digestive enzymes, thereby facilitating digestion. It also is very helpful with any nausea and fatigue. A popular way to see if mint will help you is putting a few drops of mint essential oil on your pillow at night and let the smell work into your body and mind while you sleep.

Soup in Pot

Enjoy this great fall soup with the wonderful flavors and smells!

Apple and Carrot Soup

  • 1 TB Extra-virgin Olive Oil
  • 2 Cups Chopped Yellow Onion
  • ½ Cup Chopped Fennel
  • 1 TB plus 1 Tsp Garam Masala, divided
  • 1 Tsp Turmeric
  • ¼ Tsp Freshly Ground Black Pepper

3 Cups Chopped Carrots

  • 3 Cups Chopped Apples
  • 4 Cups Vegetable Stock
  • ¼ Tsp Sea Salt
  • 1 Red Apple Minced
  • 1 TB of Unsalted Butter
  • 1 TB Lemon Juice

1 TB Chopped Mint

2 TB Chopped Dill

Step One Heat the oil in a large stockpot. Stir in the onion, fennel, 1 TB garam masala, turmeric and black pepper. Cook until the onion is soft – about 10 minutes.

Add the carrots and apples. Stir well to combine the ingredients,, and then add the broth and salt. Bring the mixture to a boil, and then reduce the heat. Cover and simmer until the carrots and apples are tender, about 20 minutes.

Step Two While the soup ios simmering, sauté the minced red apple and 1 tsp of the garam masala in the butter for about 2 minutes or until coated with the butter.

Step Three Allow the mixture to cool slightly. Add in the Lemon Juice. Using an immersion blender, blend the soup until desired smoothness. Serve hot, room temperature or cold, garnishing with the dill and mint.


Spicy Tuesday – Warm Scallop Salad – Thyme

Scallop Salad lined up

We love to share our recipes for warm soups and stew this – or anytime of year. Its always fun to fill the kitchen with aromas of veggies sautéing in a big pot. But that doesn’t mean that salads are out of the picture! A great way to bridge the gap between warm and cold is to prepare a salad like the one we are sharing below. Luscious soft baby greens, with bright colored veggies are topped with warm scallops and just a sprinkle of prosciutto. Plus, all that goodness is flavored with the lemony taste of thyme!

Not only is thyme a delicious ingredient in this salad, it’s a nutritious smart choice, too. Thyme has terpenoids which are recognized for their cancer preventive properties. Rosmarinic and ursolic acids are major terpenoids in thyme that possess anti-cancer properties. Thyme contains an essential oil that is rich in thymol, a powerful antiseptic, antibacterial, and a strong antioxidant.

This wonderful salad will taste great and enhance your nutrition in just one plate. Add a slice of crusty whole wheat bread and you can serve dinner to rave reviews!

Warm Scallop Salad

¼ Cup Extra Virgin Olive Oil + 1 Tsp, divided

2 TB Rice Wine Vinegar

1 Tsp Dijon Mustard

1 TB Thyme Leaves + more for garnish

½ Tsp Honey

½ Tsp each Sea Salt and Freshly Ground Black Pepper

12 Cups Baby Lettuces

8 oz. Package Frozen Baby Peas – defrosted

2 Carrots, Julienned or Shredded

¼ Small Red Onion, very thinly sliced

4 Thin Slices Prosciutto, chopped

18 Large Dry Scallops

Step One

Make the salad dressing by placing ¼ Cup Oil, rice vinegar, Dijon, thyme, honey and salt and pepper in a large bowl and whisk together. Add the lettuce, peas, carrots and onions to the bowl and toss with the dressing.

Step Two

Sauté the prosciutto in the remaining 1 Tsp oil until crispy and browned. Remove the prosciutto from the pan and sauté the scallops in the pan. (Don’t overcook! Depending on their size, scallops will only take about 1 minute per side.)

Step Three

Divide the greens between six bowls. Top each bowl with 3 scallops and sprinkle with the crispy prosciutto and additional thyme if desired.







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.