Recipes, Uncategorized

Link Love: Quick and Healthy Cookbook

Brenda Ponichtera is a registered dietician and the author of a cookbook but it is so much more than a cookbook. “Quick and Healthy: Volume II More Help for people who say they don’t have time to cook healthy meals”.

Designed for busy people with lots of good intentions and little time to cook. Perfect for anyone wanting to lose weight or anyone with heart disease or diabetes.

This cookbook provides Recipe Notes to discuss briefly six important aspects of what the content of the recipes are and why they are important.

Brenda gives Dinner Menus for those of us who run out of ways to put meals together. The menus are listed by week and include a shopping list. There is a column in the right margin to list breakfast and lunch foods you may want to add to your shopping list.

There is also a list of breakfast and lunch menu ideas. In this section Brenda offers suggestions for what foods can be considered for breakfast and lunch and what might go well with that food.

One of my favorite sections is the “Change Recipes… to Reduce Fat, Sugar, and Calories”. For example, her chart on page 35 gives suggestions for changing from frying and the alternative ways to cook.

There are tips for eating out and even a Salad Bar Guide.

You can use the chart on page 45 to determine your healthy weight and calorie needs. Many people want to live a healthy lifestyle and with so many programs and diets it is easy to get confused about one’s own individual needs. This chart makes it crystal clear as to what you need! There is a food chart that is blank so one can track what they are eating currently.

Brenda has thought of everything!

Now we finally get to the recipes!

Here is the list of the types of recipes included in “Quick and Healthy: Volume II More Help for people who say they don’t have time to cook healthy meals”.

Appetizers and Sauces


Soups and Stews



Potatoes, Rice, Beans, and Pasta


Meatless (woohoo!)



Beef and Pork

Ground Beef and Sausage


Each recipe has a Nutrient Analysis listed to show what nutrition is in it.

Finally, at the end there is an Index. If you have a particular food in mind you can simply go to the index and look up the food and find a recipe for it.

Having this cookbook is like having your own personal dietician beside you as you plan and cook for the family.

Try one of her recipes for free. The recipe and shopping list are available for you to print out right now! The recipe of the month.

Ideas, Uncategorized

Giveaway from Bryan Au Celebrity Chef


This comic book is free to download and share with your children and others. It’s a fun way to share the good news of the value of eating organic raw food. 

Bryan has given me permission to make this special comic book available to you. 

Get over the website and click on Eco Chef Comic Book and complete the form with your name and email and you will be re-directed to the download page.


Frozen Peach-Banana-Papaya Delite

This is so simple you will not believe it.

  • 2 frozen bananas
  • 2 frozen peaches
  • 1 cup papaya
  • 1/2 cup Almond Milk
  • 1/2 cup water
  • Whipped topping

What to do:

  1. Place all of the ingredients in a blender or food processor.
  2. Set to high until all of the ingredients are well blended.
  3. Place about a 2 tablespoons of whipped topping into the bottom of the glass.
  4. Pour in the mixture.
  5. Top with more whipped topping.


Note: I have found that peeling the bananas prior to freezing makes them easy to manaage.  Cut fruit into medium pieces to make it easy to use in the blender.