Tofu Ceviche


Prep: 20 minutes

Chill: 15 minutes

Serves: 4


1.5 lb. firm tofu

1/2 cup cider or sherry vinegar

1 tsp. sugar

Salt and freshly ground black pepper

4 scallions, sliced

1 tsp minced garlic, 1 clove

1 bunch radishes, sliced or chopped

1 cucumber, sliced or chopped

1 avocado, cubed

1 Tbsp. olive oil

1/2 cup chopped fresh cilantro


  1. Cut tofu into small cubes. In a large bowl, put vinegar, sugar, 1 tsp. salt and 1 cup water. Whisk to combine, then add scallions, garlic and tofu; toss gently to coat with marinade. Refrigerate for at least 15 minutes and up to 2 days.
  2. Drain tofu mixture, reserving pickling liquid. In a separate large bowl, put tofu mixture and add radishes, cucumber and avocado.
  3. Toss ceviche with 2 Tbsp reserved pickling liquid, plus oil and 1/2 tsp pepper. Taste and adjust seasoning, adding more pickling liquid if desired. Sprinkle with cilantro and serve.

Per serving: 265 calories, 18g Fat (2g Sat), 0mg Chol., 3g Fiber, 17g Pro., 13g Carb., 596mg Sod., 3mg Iron, 356mg Calcium

Reprinted from Health

Tip of the Day

Think beyond breakfast. Eggs contain protein and other healthy nutrients, so enjoy them any time of the day. Try a healthy quiche recipe or top your salad with a hard cooked egg.

Daily Inspiration



Sweet Potato Crisp


Serves: 12



2 lbs. sweet potatoes

5 c. water

1/2 c. sugar

3 T. all purpose flour

1/2 tsp. ground cinnamon

1/4 tsp. ground nutmeg

1/4 tsp. salt

1 T. butter, cut into small pieces

Ingredients for topping:

1 c. quick cooking oats

1/2 c. all purpose or whole wheat flour

1/2 tsp. ground cinnamon

1/4 c. brown sugar

1/4 c. butter, melted


Preheat oven to 400. Prepare 13 X 9 inch baking dish by spraying with vegetable oil spray (not olive oil). Peel potatoes and slice 1/4 inch thick. Add potatoes and water to saucepan. Cook potatoes until crisp tender, about 8-10 minutes. Drain potatoes, reserving 1.5 c. liquid. Combine sugar, flour, cinnamon, nutmeg, and salt in separate bowl. Layer potatoes in pan, sprinkling flour mixture on top of each layer. Pour reserved liquid over potato mixture. Dot with butter. In another bowl combine topping ingredients and sprinkle topping on top of potato mixture. Bake for 30-35 minutes or until top has browned.

Nutrition per serving:

Calories 190, Fat 5g, Saturated Fat 3g, Carbohydrates 34g, Fiber 4g, Protein 3g, Sodium 120mg

Original author: Barbara Hopkins MMSc RD LD

Tip of the Day

Go on a grocery field trip. Use grocery shopping to teach your child about food and nutrition. Discuss where vegetables, fruits, grains, dairy, and protein foods come from. Let your children make healthy choices.

Daily Inspiration 


Pumpkin Corn Muffins

(Serves: 12)



3/4 c. all-purpose flour

3/4 c. whole wheat flour

1 c. stone ground corn meal

1/3 c. brown sugar

4 tsp. baking powder

1/2 c. low cholesterol egg substitute

1  1/4 c. pumpkin puree, fresh or canned (or yams)

1/3 c. non-fat milk

1/4 c. vegetable oil


Preheat oven to 375 F. Spray 12 muffin cups with non-stick spray. Combine flours, cornmeal, sugar and baking powder in large bowl. Beat egg substitute, pumpkin, milk and vegetable oil in medium bowl until combined. Add to flour mixture; mix thoroughly. Spoon batter 2/3 full into muffin cups. Bake for 25 to 30 minutes or until wooden pick inserted in center comes out clean. Serve warm.

Nutrition Facts Per Serving:

Calories 190; Fat 5g; Saturated Fat 0.5g; Carbohydrate 32g; Fiber 3g; Protein 4g; Sodium 310 mg

Connie Crawley, MS RD LD

Tip of the Day

Get more calcium! Calcium helps to strengthen bones and teeth. Did you know it’s found in more than just dairy foods? Get calcium from some leafy greens, canned fish, and soybeans!

Daily Inspiration 


Whole Grain Sweet Potato-Banana Muffins


(Serves: 9)


3/4 c. all-purpose flour

3/4 c. whole wheat pastry flour

1/2 c. brown sugar

2 tsp. baking powder

1/2 tsp. salt

1/2 tsp. ground cinnamon

1/2 large sweet potato, cooked, mashed (about 1/2 c.)

2 medium bananas, mashed (about 1/2 c.)

1/2 c. 1% milk

1/4 c. vegetable oil

1 large egg, beaten lightly


Preheat oven to 400 degrees. Whisk together first six ingredients (through ground cinnamon) in a large bowl, making a well in center of mixture. Combine remaining ingredients until blended. Add to dry ingredients, stirring just until moistened. Using ice cream scoop, portion batter evenly into lined muffin pans. Bake for 15 minutes. Remove from pan immediately and let cool on wire rack

Nutrition Facts per Serving:

Calories 220, Fat 7g, Saturated Fat 1g, Carbohydrate 39g, Fiber 3g, Protein 4g, Sodium 410 mg

Tip of the Day

Families who eat together eat better! Families who eat together enjoy many healthy benefits such as sharing good conversation and being better connected. Another benefit is that kids and teens eat better. They tend to eat more vegetables, fruit and milk products and less fatty foods and soda. Make it a habit to have at least three family meals together each week. Just be sure to keep that TV off. Watching television while eating together, can cancel out those healthy eating benefits.


Daily Inspiration X 2


“As your days, so shall your strength be.”

~Deuteronomy 33:25

“Consider the postage stamp: its usefulness consists in the ability to stick to one thing till it gets there.”

~ Josh Billings

Moroccan Shrimp with Spinach












Makes: 4 servings

Prep time: 40 minutes

Cook time: 7 minutes


1/2 teaspoon ground coriander

1/2 teaspoon ground cumin

1/2 teaspoon paprika

1/4 teaspoon cayenne

pinch of ground allspice

pinch of Old Bay

1/4 teaspoon salt

1 pound large shrimp, peeled and deveined

10 ounces fresh baby spinach (Kale is a great substitute!)

3 tablespoons extra-virgin olive oil


  1. Mix the coriander, cumin, paprika, cayenne, allspice, and 1/8 teaspoon salt in a small bowl. Place the shrimp in a large bowl, add the spice mixture and toss to coat. Cover with plastic wrap and refrigerate 30 minutes.

  2. In a large bowl, combine the spinach, oil and remaining salt. Divide spinach and shrimp evenly among four 15-by-12-inch sheets of aluminum foil. Bring the edges of each sheet together and fold tightly to seal.

  3. Heath the grill to medium high. Place packets on grill and close the cover; cook until spinach is wilted and shrimp is opaque, 5 to 7 minutes. Serve immediately.

Nutrition facts per serving:

229 calories, 25 g, protein, 4 g carbohydrates, 12 g fat (2 g saturated fat), 2 g fiber


Tip of the Day

Your buddy helps you out! Use the buddy system when trying to reach your goal weight. Friends can support each other in efforts to get healthy.

Choose My Plate

Daily Inspiration X 2

“If any brother has a wife who is not a believer and she is willing to live with him, he must not divorce her. And if a woman has a husband who is not a believer and he is willing to live with her, she must not divorce him. For the unbelieving husband has been sanctified through his wife, and the unbelieving wife has been sanctified through her believing husband.”

~ 1 Corinthians 7:12-14

“Energy and persistence conquer all things.”

~ Benjamin Franklin

Carrots Not Cookies for Santa

The days of Santa’s belly shaking like a bowl full of jelly are over, now that he’s gone vegetarian. To help Santa stay slim chimney after chimney, it’s time to revamp the old-fashioned “cookies and milk” into something more healthful. So if you are prepping a snack for Santa with your children, you may want to make your ingredients list and check it twice. Developing good eating habits early in life can help children skip diabetes, obesity, and even heart disease later on.

Just one Tollhouse Chocolate Chip Cookie has 250 calories and 6 grams of saturated fat. If you leave even four cookies out for Santa, you’re giving him over 128 percent of his maximum saturated fat intake. (And since we all know that sometimes one of Santa’s “helpers” gets the cookies, you’re not doing him or her any favors either.) This is the perfect opportunity to start a new tradition. Gather the family and make some Super Raspberry Protein Brownies or a Masala Chai Apple Crisp. Share the Nutrition Rainbow and illustrate why certain foods are better for you than others. Explain that Santa’s got a long journey ahead of him, and you want to help him feel his best. For a simpler, quicker treat, try leaving a plate of hummus and carrots. Santa will appreciate the vitamin C boost for his immune system, and he can even share the carrots with Rudolph.


During the holiday season and beyond, take the time to cook with your children. Teach them about nutrition to set them up for a lifetime of health. They may not have “future good health and habits” on any of their birthday or holiday wish lists, but they’ll sure thank you for it in the years to come!

Physicians Committee for Responsible Medicine

How to Eat Right in an Airport

After braving crowds, lines and turbulence, even the most health-conscious air travelers can find themselves searching for comfort in the fatty, salty and sugary foods available in airports. But according to Academy of Nutrition and Dietetics Spokesperson Angela Lemond, RD, CSP, LD, stressful times are exactly when your body most needs good food. “Fuel your body with the right nutrients,” she says. “When you’re flying, it’s stressful. Your body utilizes more nutrients, so it’s important to nourish yourself well and plan.”

Foods That Will Clear Security

The healthiest eating in the airport starts at home, with pre-assembled snacks. Packing healthy snacks is especially important while traveling because healthy options can be limited and temptations are everywhere. “When you’re exposed to these higher calorie foods,” Lemond says, “if you’re not too hungry, you’re going to be more likely to make that healthy choice.”

Lemond recommends crafting your own homemade trail mix, made with: whole-grain, high-fiber cereal; nuts like almonds or walnuts; and a sprinkling of dried fruit. Dole out ¾-to-1-cup servings of the mix in individual containers to reduce mindless eating. “You know if you have to go to another baggie, you’re going to another portion,” she says. Lemond also recommends snacks like fresh fruit and cheese sticks, which are satisfying, easy to pack and will make it through security.

Concourse Options

If you aren’t able to pack healthy snacks, Lemond says healthy options are available for purchase in the airport if you know what to look for. Choose high-fiber (at least 3 grams per serving) granola bars, pretzels, peanut butter crackers, packages of peanuts, low-fat yogurt or fruit. If you opt for chips, Lemond says to mind the saturated fat content. “You want to keep the saturated fat at 2 grams or less per serving,” she says.

For meals, many airport restaurants have begun offering healthier fare. Lemond says to find a menu that includes options like grilled chicken breast, side salads, baked potatoes and low-fat dairy.

One trick Lemond recommends is buying a meal such as a salad or sandwich, and bringing it on the plane with you. “A lot of people forget that,” she says. “You can find something healthy at the airport and bring it on the plane and eat it.”

What to Drink

“Keeping hydrated is really important all the time, but it’s important whenever you’re traveling,” Lemond says. Drinking liquids can give your body a feeling of satiety to help prevent overeating, can help fight feelings of fatigue and can keep your immune system running at its peak, she says.

One thing you don’t want to do is rely on alcohol to cope with travel stress, Lemond says. “Instead, if you’re stressed out, go take a walk in the airport,” she says.”Use exercise as a stress reducer.”

Tips for Travelers with Dietary Restrictions

Finding healthy food in the airport can be a challenge for those with special dietary considerations. For example, for vegetarian or vegan travelers, Lemond recommends looking for places that serve ethnic cuisine: a Mexican restaurant serving bean burritos; a Chinese restaurant serving vegetable stir fry on rice; a Middle Eastern restaurant serving hummus or falafel.

Or, research your options ahead of time. “Plan ahead and go onto the airport’s website and find out exactly what the eating places are near your terminal,” Lemond says. “Stake those out ahead of time so you’re not just trying to fend for yourself.”

Reviewed by Sharon Denny, MS, RD

By: Academy of Nutrition and Dietetics