Health, Recipes

Are You Eating Enough Fish? (Plus, Tangy Tuna Salad Recipe)

Confession: I rarely consume the recommended 2 servings of fish per week (8-12oz).  This isn’t because I don’t like fish.  On the contrary, I adore fish and most types of seafood including scallops, crab, and lobster!  And all through pregnancy I have been dreaming of some really good sushi!!  But, when you live with a spouse who dislikes, no, abhors any and all seafood, including it into the meal plan is quite challenging.  But, I learned in those early months as a newlywed I can either view the glass as half full or empty.  Right?!

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Citrus Asian Coleslaw

What are you taking to the Memorial Day BBQ?!  It is estimated that 75% of us are going to be firing up our grills for a festive afternoon celebration with friends and family!  Don’t get ‘stuck’ bringing the chips, a heavy side dish or just another pie to load up the already full dessert table.  Instead, bring a dish you feel good about eating and sharing with the people you love!

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Hearty Beef and Bean Pumpkin Chili

“It’s the most wonderful time of the year!”  After busy days of shopping, preparing, partying and merriment, there are those nights when you just want to get cozy on the couch, stare into a blazing fire and enjoy a steaming hot bowl of comfort food.  Call me a crazy romantic, but this is what I dream of! After our busy weekend hunting for our voluptuous Fraser Fir Christmas tree, (we call her “Daphne”) and then decorating her until she glowed and sparkled, along with volunteering, housework, grocery shopping and food prep, I was ready for a relaxed evening with a few of my favorite things like yoga pants, snuggling, a warm fire, chili and a favorite Christmas movie (mine is White Christmas with Bing Crosby…absolutely love!!). If you need some inspiration for some yummy comfort food, I have a stellar recipe!

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One Pan Fall Vegetables and Chicken Sausage

Finding an easy, flavorful weeknight meal is like scoring a goal on the soccer field- you feel amazing and maybe even a bit relieved, the team cheers and shouts your praise and everyone reaps the benefits of a job well done.  This recipe scores on simplicity, flavor and all-around good eats!  


With only 6 ingredients (plus, salt and pepper), you can prep all of your ingredients in only 10 minutes and then slide into the oven to allow the roasting process to marry all the robust flavors.  Simple, scrumptious, and satisfying…this recipe has the perfect balance of flavors including tangy, slightly sweet, savory and salty…all in one bite.  



Butternut squash is the perfect fall vegetable to grab on your next trip to the market.  It is a mix between the flavors of yellow summer squash and the sweet starchiness of sweet potatoes.  To prepare it, all you need is a vegetable peeler, a good, sharp knife and firm cutting board.  This quick how-to video will show you how to clean and cut butternut squash to remove any trepidation.  Don’t be intimidated- you can do it! However, if you want to save yourself some time, you can purchase cubed butternut squash at the grocery store.


Ideally, the size of the cubed squash will be similar to the brussel sprout halves so they cook at about the same rate.  If you have had some bad experiences with poorly cooked brussel sprouts in the past or simply have been timid to try them, this is a great recipe to put their flavor to the test. Roasting always brings out their sweet nuttiness and calms the sulfur flavor notes.


Clean up is a cinch- dirty dishes are kept to a minimum as it is all cooked on 1 pan, and if you line it with foil, there is no need to wash it!  Even better, you can feed your family of 4 all for about $10!  If you are on the hunt for a delicious meal your whole family will love, this one is definitely worth a try, and I bet will be added to your meal rotation.  



One Pan Fall Vegetables and Chicken Sausage



12 oz Apple Chicken Sausage (like Al Fresco or Trader Joe’s brand)

4 cups Butternut squash, peeled and cubed

16oz fresh Brussel sprouts, cleaned and halved

2 TB spicy or deli mustard

1TB olive oil

1 TB pure maple syrup (or honey)

½-¾ tsp Salt

½ tsp Pepper



Preheat oven to 400 degrees.  Prepare brussel sprouts by washing, chopping off ends and cutting in half; place in a large bowl along with the cubed butternut squash.  Add the olive oil, maple syrup or honey, spicy mustard, salt and pepper and combine well.  Place the vegetables on a large sheet pan, lined with foil and sprayed with oil.  Roast in the oven on 400 degrees for 25 minutes.  Remove pan from oven and toss veggies so they can brown on both sides. Then, snuggle in the pieces of chicken sausage and return pan to oven for 10-15 minutes for the veggies and sausages to lightly brown and caramelize. Remove from oven and serve.  



Serving Size: Makes 4 servings


Tips and Suggestions

  • Serve with spicy mustard on the side, if desired.

  • Alternative vegetables could be used (if preferred), like sweet potatoes or acorn squash instead of butternut squash.

  • Make sure to spray the pan well with oil spray to ensure the vegetables do not stick.

  • Different flavors of chicken sausage can be used.  Choose one your family will love!


Nutrition per Serving

Calories             333

Total Fat              12g

Cholesterol         63mg

Sodium             669mg

Carbohydrate     44g

Dietary Fiber       10g

Sugar                   13g

Protein                20g

  TRUTH: But his delight is in the law of the Lord, and on his law he meditates day and night.  He is like a tree planted by streams of water that yields its fruit in its season, and its leaf does not wither.  In all that he does, he prospers.  Psalm 1:2-3 (ESV) 

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Health, Recipes

Taste of Fall Pumpkin Butter

Tis’ the season for pumpkin!  This quintessential food of Autumn delights our taste buds and is incorporated into a variety of recipes and cuisine throughout the fall- pies, breads, muffins, cheesecake, soups, pasta, …, even lattes, smoothies, and cocktails!  For many, pumpkin ignites feelings of warm cheer on cool evenings and ‘sugar, spice and everything nice’! Pumpkin boasts some enticing nutritional benefits too!

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