This is a lighter version of the traditional chicken salad.  Greek yogurt and Flat Out Bread add nutrition and taste without the calories.  For an extra serving of veggies and a boost of color, add some spinach or lettuce leaves to the wrap.

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Bowl of Butternut Squash Soup

Butternut Squash Soup-great way to fill up and not out

This soup is creamy, delicious and nutritious.  It’s perfect for lunch, dinner or a great beginning to a Thanksgiving meal.

Butternut squash is low in calories and high in vitamin A, C and fiber.  The jalapeno adds a nice kick but you can leave it out if you prefer a mild taste.

The recipe is for a 2lb butternut squash, if you ed up with a lighter or heavier one, simply reduce or increase the ingredients.  The soup is very forgiving, it will taste good regardless if proportions are not accurate.   Serve it with a slice of crusty bread.






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Bulghur, tomatoes, cucumber, parsley salad

Tabouli, or Tabbouleh, is a great salad to make in the summer, when tomatoes are in season and taste their best. This salad is great to eat solo or, for a heartier meal, serve with fish or lamb.  It’s an easy dish to take to BBQ’s where people will love the fresh taste.  Bulghur and veggies add fiber and plenty of vitamins.  Sometimes, I add feta cheese for extra flavor or roasted walnuts for added crunch.


1 cup bulghur wheat

1 1/2 cup boiling water

juice of 1 lemon

1/4 cup olive oil

1 1/2 tsp salt

2 scallions

1 cup mint

1 cup flat-leaf parsley

1/2 hothouse cucumber

2 tomatoes

pepper to taste



1.  Place bulghur in a large bowl and pour boiling water over it.  Add lemon juice, olive oil and salt, stir.

2.  Let stand at room temperature for about 1 hour.

3. Add the rest of the ingredients and combine.  Season to taste and serve, or refrigerate.


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Cucumber, feta cheese and tomato pieces in bowl

Feta cheese and Kalamata olives are so versatile that I always keep them on hand.  For the most flavor, I try to buy  either fresh or refrigerated olives, canned olives can taste bland but will do in a pinch.   This is the perfect summer salad for lunch or dinner.  You can add as much or as little of the ingredients as you like.  Pair it with some whole wheat pita bread and a cold glass of white wine.


1/2 hot house cucumber

1 cup cherry tomatoes

1 1/2 oz feta cheese

1/4 cup Kalamata Olives (pitted)


For the dressing:

1/2 lemon juice

2 tsp Extra Virgin Olive Oil

1/4 tsp oregano

2 Tbsp chives, chopped finely

salt and pepper to taste



1.  Chop cucumbers into bite size pieces and place in a large bowl.

2.  Cut cherry tomatoes in half, lengthwise and add to bowl.

3.  Cut olives in half, lengthwise, and add to ingredients.

4.  Crumble feta cheese with fingers on top of the mixture.  Do this step last to prevent feta cheese from breaking up too much.

5. Mix lemon juice, olive oil, oregano and chives in a small bowel and pour over salad.  Salt and pepper to taste.

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