Autumn is the perfect time of year to enjoy savory pumpkin squash, spiced with sweet-tart apple juice. Pumpkin is a nutritional powerhouse that packs 245 percent (245 of the daily value of vitamin A per serving) as well as a variety of minerals. But, the best reason to enjoy pumpkin (the smooth-textured squash, not the dry, pale variety you carve) is the subtle flavor it adds to almost any dish. It’s buttery and satisfying. Yet it has less than 1.5 grams of fat per serving, and it’s a good source of fiber. Pureed pumpkin has such a silky texture...Read More
Posted by Nicole Crawford-Tichawonna | Apr 21, 2014 |
Quick, nutrition-packed midday meals on the go These delicious and satisfying light lunches are easy to assemble and stash in the office fridge. Whether you choose the salad, sandwich or platter, each recipe has a full serving of vegetables or more. Theres also no heavy lifting here, add a few inexpensive items to your pantry, make good use of your leftovers and youre good to go. Crunchy Finger-Food Muncher Servings: 1 ½ cup baby carrots 5 medium whole mushrooms ¼ cup pea pods or snow peas 4 cherry tomatoes 4 ounces chicken breast chunks (leftovers work well here) 2...Read More
Posted by Nicole Crawford-Tichawonna | Feb 24, 2014 |
Nothing warms you up on a cold, winter night like a steaming bowl of chili. The trick is to create a delicious, satisfying version that’s high in protein and low in fat. This smoky, savory recipe accomplishes this with ease. The ground, white-meat turkey/smoked paprika combination creates a rich, earthy flavor. Smoked paprika is a great addition to your spice cabinet. You can use it to boost the flavor of greens, beans or meats without the added fat and calories you get from smoked ham or turkey. Chili is also good for you. The tomatoes are high in lycopene, a powerful antioxidant, and the red kidney beans add cholesterol-lowering fiber. To tailor the recipe to your taste, add a healthy topping. Try chopped onions, chopped bell peppers, diced avocado, salsa or chopped jalapeno peppers. Unless cooking in non-stick pots or well-seasoned cast-iron skillets, a little oil is needed since the ingredients are mostly fat-free. For a thicker chili, limit broth to one cup. Smokin’ Lean Turkey Chili Servings: 6 (1 cup) 1/2 teaspoon olive oil 1 pound ground turkey breast 1 tablespoon smoked paprika ½ to 1 tablespoon salt-free chili powder ½ to 1 tablespoon ground red pepper (cayenne) 1 tablespoon cumin 1 tablespoon oregano 1 tablespoon garlic powder 1 tablespoon onion powder One 28-ounce can crushed tomatoes Two 15-ounce (low-sodium) cans or two 10-ounce frozen bags of red...Read More
Sparing the Rod and
Saving Our Children
Stacey Patton pro-vides a powerful, heart-breaking look at the link with white supremacy and why it's time to stop hitting our children, for their sake and the future of black families. Click here to read.