This Holiday Week-end Let’s Play a Game of “Instead Of”

This game is designed to challenge you to think about healthy alternatives to your usual holiday week-end food choices.  I am always surprised at how quickly people abandon their commitment to nourishing their bodies when celebrations come along.  For example, birthdays are often celebrated with rich, sugar-filled cakes covered in sugar-filled icings and laden with fats and artificial ingredients. Yet, there are wonderfully delicious, much-healthier alternatives like my Chocolate Cake made with quinoa and cacao. And, don’t get me started on the consumption of soft drinks at parties. One small can of Coke contains 39 grams of added sugar, 45 grams of sodium and 34 milligrams of caffeine. YUCK!  So, one can of coke contains more than the World Health Organization’s recommended total daily sugar intake of 25 grams of sugar (natural and added) for adults. And we give this junk to children!!!! So, to make a point:  one 12-ounce can of Coke contains 156% of an adult’s total recommended daily sugar consumption. 

Instead Of Soft Drinks

Instead of choosing beverages that have absolutely no nutritional value, way too much added sugar, and in the case of Coke that also has caffeine known to contribute to dehydration, choose one of these thirst-quenching beverages. Yes, fruit and veggie drinks have some natural sugars, so drink lots of plain or infused water and unsweetened iced sun tea throughout the day as well.

Instead of Salty Snacks

I can’t remember ever being at a celebration where these salty snacks were not a big part of the party food fare.  Potato chips (or crisps as my husband calls them) and pretzels are easy and inexpensive snack foods to serve but they are nothing but fat, sodium and empty calories. A 1-oz serving of potato chips – and, let’s be honest, who only eats 1-oz – contains 3.1 grams of saturated fat and anywhere from 170 to 215 milligrams of sodium depending on the type of chip. While sodium is important to our bodies, we get plenty of it from other more nutritious foods, so the added sodium you get from these salty snacks simply can’t be justified.

Roasted Veggies – asparagus, cauliflower, carrots – are really delicious served cold and make an awesome, healthy snack. Raw, unsalted nuts and edamame are great finger foods packed with protein and fiber; and raw veggies such as celery, carrots, red peppers, broccoli and cherry tomatoes have a great crunch and flavor factor as well as lots of vitamins and minerals to keep your body in peak shape.

Instead of Meat

Grill a delicious homemade Black-Bean Burger that is a much healthier not to mention cruelty free alternative to ground beef or hot dogs. Another tasty option is to grill some Tofurky Artisan Sausage. I love these with some grilled onions! A lovely selection of salads such a my Carrot, Cumin and Coriander Salad and Simple Summer Chickpea Salad as well as my Bits and Bobs Salad will add nutritious variety, color and texture to your meal.  Add some traditional sides such as my Picnic Perfect Potato Salad or try something new instead of a coleslaw like Wildbrine Beets & Cabbage Sauerkraut.

Wasn’t this game of “Instead Of” fun?  There are so many wonderful foods you can bring to your holiday picnic or while enjoying time with family and friends at home.  Nourishing your body is easy. Make the choice now to live without regret.


4th July



Turmeric Latte – It Tastes Too Good to be Healthy!

I’ve been spending a lot of time lately learning about herbs and spices and how they can have a profound and positive effect on our health. They have been used for thousands of years, mostly in Eastern and Native American cultures, to support human health. In recent years, Western medicine has finally begun to realize pharmaceuticals are not the right answer and perhaps we have simply been ignoring what we already know. Finally, the movement among Western medical practitioners to return to Hippocrates’ conviction that food should be our medicine is growing exponentially every day .  Study after study proves a whole food plant based diet, including thousands of herbs and spices, is the best option to promote and maintain wellness and often the best alternative to remedy most illness.

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Below is a recipe for Turmeric Latte. It tastes so good you will have a hard time believing it could be  good for you! Enjoy it anytime of day but it’s good to know this is one delicious drink you can have before bed that won’t keep you up. You can enjoy this drink hot or cold. It is easy to make and a wonderful alternative to coffee.  Here are some interesting facts about Turmeric that will add incentive to include this wonderful spice in your daily diet:

  • Turmeric is revered in Ayurvedic medicine as a cleanser for all the body’s systems.
  • Turmeric is an excellent source of manganese, a mineral that helps protect our cells from free radicals, keeps our bones strong & healthy, supports normal blood sugar levels, optimizes the function of our thyroid gland, and helps keep our nerves healthy.
  • Turmeric is an excellent source of iron. Iron facilitates the efficient distribution of oxygen in our bodies, supports our immune system and helps us produce energy.
  • Curcumin, the phytonutrient in turmeric that gives it such a beautiful yellow color, has long been considered an extremely effective anti-inflammatory. Many studies have shown the positive effects of curcumin on patients with digestive disorders such as Crohn’s disease and ulcerative colitis, as well as patients with joint problems such as rheumatoid arthritis.
  • Recent heart-health research has shown promising results in subjects consuming curcumin and the reduction of total cholesterol.
  • Turmeric is what gives curry and mustard its yellow color!

Turmeric Latte

Cook Time: 20 minutes

Yield: 2 - 4 servings

Turmeric Latte

I use homemade soy milk for this recipe. If you use store bought soy milk, I recommend unsweetened . If you buy sweetened soy milk you will not need the maple syrup.

The whole family can enjoy this delicious drink.


  • 1 Tsp dried turmeric
  • 2 cups water
  • 2 cups soy milk
  • 1 Tsp organic maple syrup (optional)


  1. Over medium high heat, whisk together turmeric and water.
  2. Bring just to the boil, then reduce to simmer.
  3. Simmer for 10 minutes - whisking often.
  4. Add soy milk
  5. Add maple syrup if desired
  6. Whisk until heated through. The whisking will create the latte foam.
  7. Pour and serve hot or refrigerate.


NOTE: Take care as Turmeric will stain your clothes, cloths and counter.

A heart shape held in hands February is Heart-Health Month. Your heart works hard, make sure you take care of it by eating a Whole Food Plant Based Diet (WFPBD), get some exercise, minimize stress and get enough sleep.
Interest Heart Facts
***The average heart beats about 4400 times per hour, 100,000+ times per day, 32,000,000+ times per year.
***Your heart will pump approximately 1,000,000 barrels of blood through your body during an average lifetime.