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05

SEP

2013

Guest blogger, Dr. Janet is a nationally recognized expert in the field of health, wellness and cardiovascular disease prevention and the best-selling author of three books on heart health. Janet holds master’s degrees in both nutrition and exercise physiology and a doctorate in exercise physiology. This recipe is from her second book: Prevent a Second Heart…

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11

JUL

2013

Whole Grain Goodness By Sharon Palmer, RD Carbohydrate-rich foods often get a bad connotation as individuals are quick to associate carbohydrates with the highly refined grains we typically find in processed breads, cakes, cookies, and other baked goods.  While it’s true research is showing that all these highly refined carbohydrates may be increasing our risk…

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11

JUL

2013

Southwestern Black Bean, Quinoa, and Mango Salad Recipe by Sharon Palmer, RD, The Plant-Powered Dietitian The jewel-like black beans shine in this crunchy, zesty salad. Serve it with corn tortillas and vegetable soup for an easy, refreshing meal. Makes 6 servings (about 1 cup each) Ingredients: 1 – 15 oz can black beans, no salt…

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11

JUN

2013

As we transition from those early spring time months of warm beverages and apples galore, we enter a world transformed by summer heat and an abundance of sun-doused produce.  Our disposition to spend more time in the heated outdoors, be it a trail run, time spent gardening or picnicking with friends, makes staying hydrated of…

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18

APR

2013

Who doesn’t love macaroni and cheese?  It’s warm, comforting, and oozing with cheese.  But it’s also usually laden with fat and calories.  A traditional macaroni and cheese can have 800 calories per 2 cup serving and 50 grams of fat! Our reduced- fat version has just 335 calories and 14 grams of fat per 2…

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18

APR

2013

Ingredients: Topping – 1/3 cup panko bread crumbs 1 Tbsp unsalted butter, melted Mac ‘n’ cheese – 8 oz whole wheat macaroni 1 Tbsp unsalted butter 1 ½ Tbsp flour 1 tsp powdered mustard 2 ½ cup 1% milk ½ cup (3 oz) shredded reduced-fat sharp cheddar cheese ½ cup grated Parmesan cheese ½ cup…

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27

MAR

2013

Egg dishes are a fast and easy breakfast, and you can load them up with vegetables and lean meats.  But often times they’re also high in cholesterol and fat.  2 wedges, or half of a 9” frittata, can have 652 calories, 44 grams of fat, and 804 mg of cholesterol! In our frittata recipe, you…

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27

MAR

2013

Ingredients 1/3 cup chopped 33%-less-sodium ham (3 ounces) 1/2 cup shredded low-fat Jarlsberg cheese (2 ounces) ¼ tsp black pepper 1/8 tsp salt 3 large egg whites 2 large eggs Cooking spray 1/2 cup finely chopped onion 1/2 cup finely chopped bell pepper 1/2 cup (1-inch) slices asparagus 1/4 tsp Italian seasoning Directions Preheat broiler….

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21

MAR

2013

Eggplant Parmesan is a popular restaurant dish in which a slice of eggplant is breaded, fried in oil, and topped with tomato sauce and globs of cheese.  While you’re getting a couple servings of vegetables, you’re also getting 620 calories and 26 grams of fat in just 1 cup! In this lightened-up version of Eggplant…

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21

MAR

2013

Ingredients Eggplant: 2 large eggs, lightly beaten 1 Tbs water 2 cups whole-wheat panko (Japanese breadcrumbs) ¼ cup (1 ounce) grated fresh Parmigiano-Reggiano cheese 2 (1-pound) eggplants, peeled and cut crosswise into ½ inch thick slices Cooking spray Filling: ½ cup torn fresh basil ¼ cup (1 ounce) grated fresh Parmigiano-Reggiano cheese ½ tsp crushed…

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