Homemade Spaghetti Sauce


This amazing recipe has no added sugars and it’s meaty, thick, full of Italian flavor! It makes a great sauce served over traditional pasta or spaghetti squash for a low-carb meal.

Prep Time: 15 minutes

Cook Time: 50 minutes

Total Time: 1 hour 15 minutes

Servings: 15


  • 1 1/2 lb ground beef (lean beef is recommended)
  • 3 teaspoons minced garlic
  • 2 can tomato puree 29 ounces each
  • 2 can dices tomatoes, with juice 14.5 ounces each
  • 2 teaspoons salt
  • 2 teaspoons lemon juice
  • 2 tablespoons olive oil
  • 2 teaspoons oregano
  • 2 teaspoons basil
  • 1 teaspoon thyme
  • 1 teaspoon crushed red pepper


  1. In a large saucepan, brown the ground beef along with the garlic. Drain.
  2. Add in the rest of the ingredients and bring to a low boil, stirring often.
  3. Once the sauce is heated through and at a low boil, reduce the burner temperature to low and simmer uncovered for 45 minutes.
  4. Serve immediately or allow the sauce to cool, the package it in freezer-safe containers for easy storage.

Nutrition Label Facts: 

Calories 163, Calories from fat 99, Total fat 11g Cholesterol 32mg, Sodium 439mg, Carbohydrates 7g, Fiber 1g, Protein 9g

Adapted from: Taste of Lizzy T

Nutrition Tip of the Day

Rate your food based on a scale of one to 10, and don’t bother finishing foods that rank below a six. How many times have you taken a bite of a stale pastry or a tasteless entrée and complained about its flavour? It’s a waste of calories!

Daily Inspiration 






Healthy Pumpkin Smoothie

Time: 6 mins;  Yield: 2 servings


What You’ll Need

1/2 cup pumpkin puree

1/2 very ripe medium-sized banana

3/4 cup fat-free vanilla yogurt

1 tbsp honey

1/2 tsp pumpkin pie spice

1/4 tsp vanilla extract

1 cup crushed ice

How it’s Done

Place all ingredients in a blender and puree until smooth, making sure the ice is completely crushed.

Per 8-10oz serving: Calories 167, Calories from fat 5, Total Fat .7g, Cholesterol 2mg, Sodium 74mg, Carbohydrate 34g, Fiber 3.1g, Protein 6.6g

Nutrition Tip of the Day

We are one superfood nation so stay in touch with what’s local, and think outside the traditional garden. Kombu is the easiest sea veggie to add to the diet. It’s very high in iodine and can be added to water when cooking rice, soup or stew. You don’t even have to eat it.

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Lemon Garlic Chicken

(Serves: 4)


2 boneless, skinless chicken breast (6 oz each)

Juice of one lemon

2 garlic cloves, chopped

Grill Mates Spicy Steak seasoning or Lemon Pepper seasoning

Slice chicken diagonally 1/4” thick. Marinate chicken for at least one hour in the remaining ingredients. Sauté chicken in iron skillet until internal temperature reaches 165 degrees and juices run clear.

Nutrition Facts per Serving:

Calories 140, Fat 3g, Saturated Fat 1g, Carbohydrates 0g, Fiber 0g, Protein 26g, Sodium 210mg

Adapted from: Felecia Mathews, MS RD CDE

Nutrition Tip of the Day

Shake things up and create a little adventure with friends or family by trying a food that might seem weird and unusual to you. Consider trying prickly pear, jackfruit, teff, Job’s tears, wheat berries, edamame, wakame seaweed, hemp hearts, turmeric, walnut oil, or salmon jerky. And remember, the uncommon can become common. It is funny to think that in the early 1950s, bananas were a weird and wonderful new food to most North Americans.

Daily Inspiration 




Berry Banana Smoothie


This berry combo is my current favorite morning energizer! It is a super simple recipe but it packs a punch of nutritional benefits including healthy doses of Vitamin B and C, as well as fiber, potassium, calcium, and probiotic bacteria to support a healthy functioning digestive system. It also makes for an excellent post-workout treat!

Here is the quick and easy ingredients:

1 cup milk (I like Almond!)

1/2 cup plain yogurt (I substitute Greek)

1 whole banana

1 cup of your favorite berries (I use strawberries, raspberries, and blueberries)

Cinnamon to your liking

Pour milk into the blender, followed by the yogurt. Add the peeled banana, then blend the mixture. Once the banana is completely blended, add the frozen berries, as well as the cinnamon, if you desire!

Makes one large serving.

Nutrition Tip of the Day

Take Care of Your Gut Health With Probiotics and Fiber! The bacteria in your gut, collectively called the gut microbiota, are sometimes referred to as the “forgotten organ.” These gut bugs are incredibly important for all sorts of health-related aspects. A disruption in the gut bacteria is linked to some of the world’s most serious chronic diseases, including obesity. A good way to improve gut health, is to eat probiotic foods, such as live yogurt and sauerkraut, take probiotic supplements, and eat plenty of fiber. Fiber functions as fuel for the gut bacteria.

Daily Inspiration


Polenta Crust with Pesto, Brussels Sprouts, and Roasted Red Pepper


Prep time: 1 hour 40 minutes plus at least 2 hours to let crust set up (ideally overnight)

Makes one 9 X 13-inch pizza


  • 1 cup cornmeal
  • 3 cups boiling water
  • 1/4 teaspoon salt, or to taste


You can purchase polenta and cook it IAW package directions


  • 1 cup shelled edamame (thaw if using frozen)
  • 1 cup coarsely chopped flat-leaf parsley
  • 3 to 6 cloves garlic
  • 1/2 cup pumpkin seeds
  • 1/2 cup extra-virgin olive oil
  • Salt and freshly ground black pepper to taste
  • 2 cups shredded Brussels sprouts
  • 1 cup sliced roasted bell pepper

Make the crust: Fill a 6-quart pot halfway with water, and bring to a simmer. Place the cornmeal in an 8-quart stainless-steel bowl, and whisk in the 3 cups of boiling water until smooth. Stir in the salt. Seal the bowl with aluminum foil, and set it over the pot of simmering water. Cook for a total of 90 minutes: During the first 20 minutes, stir several times; then stir every 20 to 30 minutes (replenish simmering water, if necessary.) Spread polenta into an oiled 9-X-13-inch pan, and refrigerate until chilled (or up to five days). When ready to bake, preheat the oven to 450 degrees F.

Make the pesto topping: Blend the first six ingredients together in a food processor until smooth, and use to top the pizza along with the other ingredients. Bake until toppings are warmed through.

Adapted from: Lynn Rossetto Kasper’s The Italian Country Table

Tip of the Day

Don’t Drink Sugar Calories! Sugary drinks are the most fattening things you can put into your body. This is because liquid sugar calories don’t get registered by the brain in the same way as calories from solid foods. For this reason, when you drink soda, you end up eating more total calories. Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease and all sorts of health problems. Keep in mind that fruit juices are almost as bad as soda in this regard. They contain just as much sugar, and the small amounts of antioxidants do NOT negate the harmful effects of the sugar.

Daily Inspiration 




Collard Green and Chickpea Curry


Serves 4

2 T. butter

1 tsp. cumin seeds

1 medium onion, chopped

1 clove garlic, minced

2 tsp. fresh ginger, diced

3 c. fresh collards, chopped

1 1/2 tsp. coriander powder

1 1/2 tsp. curry powder

1/2 tsp. cayenne powder

1 1/c c. low sodium vegetable stock

3 c. garbanzo beans, drained and rinsed

2 c. diced tomatoes, no added salt

In a dutch over (or 2qt. saucepan) melt butter. Add cumin seeds, onion, garlic, ginger and cook over medium heat until the onions become translucent and the mixture is fragrant. Add collards and dry spices, cook for 3-4 minutes. Add stock and bring to a boil. Add beans and tomatoes and after mixture has returned to a boil, turn down the heat and allow it all to simmer on low heat for 25 minutes or until the liquid has been reduced and starts to thicken.

Nutrition Facts Per Serving: 

Calories 260, Fat 8g, Saturated Fat 3.5g, Carbohydrates 37g, Fiber 9g, Protein 10g, Sodium 490mg

Adapted from: Janice Giddens, MS RD LD

Tip of the Day

Think about what you drink! What you drink is as important as what you eat. Make water, low-fat or fat-free milk, and 100% juice easy options in your home. Have ready-to-go containers filled with water or other healthy beverages available in the refrigerator.

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Light Chipotle Chicken & Cheese Quesadillas with Pineapple Pico de Gallo

Teriyaki Salmon and Pineapple Quesadillas 800 9897.jpg


Recipe type: Entree

Cuisine: Mexican

Prep time: 10 mins

Cook time: 5 mins

Total time: 15 mins

Serves: 4

These quesadillas provide a light and fresh meal that is on the table in less than 30 mins! They pack a punch of flavor but light on the calories.


  • 4 whole wheat 8” tortillas
  • 1 pack (8 wedges) The Laughing Cow Light Queso Fresco & Chipotle cheese spread
  • 1 lb chicken breasts grilled
  • 1 Tbsp taco or fajita seasoning (optional)
  • Pineapple Pico de Gallo


  1. Pound out each chicken breast so it is tender and grill until cooked thoroughly, about 4 minutes on each side. You can use plain chicken or season it with the taco or fajita seasoning or whatever your favorite chicken marinade is.
  2. Spread two wedges of cheese on half of each tortilla.
  3. After the chicken has cooled for 5 minutes, slice up each breast into thin strips and place on top of the cheese. Fold the tortilla in half and spray each side with pan spray or brush with olive oil.
  4. Grill the quesadillas on each side for 2 minutes until crispy and hot.
  5. Remove from the heat and slice into three sections. Serve with Pico de Gallo piled on top!

Adapted from: The Creative Bite

Tip of the Day

Make small changes! Everything you eat and drink matters. Start by making small changes that you enjoy. A fan of fruit? Focus on whole fruits- fresh, frozen, dried, or canned in 100% juice.

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