All posts by
Carolyn Dunn

Barley is a great grain with lots of nutty flavor and a nice bite. We often see barley in soup but it can be used for many dishes. This risotto takes advantage of this grain’s great taste and creamy texture when cooked using this method. Risotto is often thought of as a dish made with rice but it is actually a cooking method. It seems hard at first but is not too difficult. Just get a glass of your favorite… Continue reading »

I am always looking for interesting taco fillings. I experimented recently with roasted vegetables. The key is to cut the vegetables small (1/4-inch cubes) and roast them well with taco seasoning. I don’t like to use premade taco seasoning because of the high salt. It is super easy to make your own using this recipe. I use corn tortillas and a topping of just shredded cabbage mixed with lime. Roasted Vegetable Tacos 1 medium onion 1 zucchini 1 yellow squash 3… Continue reading »

There have been many (many) blog posts about the simplicity and deliciousness of roasting vegetables. They are good hot, room temperature, or cold in salads. While tossing some vegetables in a little olive oil and throwing them in the oven is super easy, there are some basic rules that will take you from good to great as a master vegetable roaster. Here are my top 5. Top Five Rules of Roasting: Use a good pan. If you have a sturdy… Continue reading »

My favorite vegetable is carrots by a long shot – raw, cooked, in soup, whatever.  I am always looking for new ways to make sure I get my carrot fix. This is one of my favorite soups. You can eat it hot or cold. It has some interesting ingredients (lemongrass and Kafir lime leaves) that you can find at most Asian markets or you can leave them out. You can play around with different toppings such as toasted almonds or… Continue reading »

I grew up eating salmon patties made with canned salmon. We always had them with peas and mashed potatoes. Since moving my diet to the Med Way, I decided to resurrect a childhood favorite and give it a modern twist. Using canned salmon makes this dish an easy go to even with salmon is not on sale. I choose to remove the skin and bones which takes a minute but gives the final product a better look and taste, in… Continue reading »

Eating like those who live in the Mediterranean region has been shown to promote health and decrease risk of many chronic diseases. The Mediterranean-style eating pattern incorporates the basics of healthy eating that are traditionally practiced in countries that border the Mediterranean Sea. Eating the Mediterranean way is not only healthy, it is delicious and satisfying. Foods that you once thought of as too high in fat or unhealthy, including nuts, olive oil, olives, and whole grains, become an everyday… Continue reading »

You can buy kale chips already made in some specialty shops. They come in small bags with a big price tag. You can make a large pile of these delicious healthy chips at home. I have experimented with multiple ways of making these. This technique is super easy and nets a great bowl of chips. Homemade Kale Chips Serves 4 Serving Size: about 1 cup Prep Time: 20 minutes Cook Time: 15-20 minutes Total Time: 40 minutes Ingredients 1 bunch… Continue reading »

Eating like those who live in the Mediterranean region has been shown to promote health and decrease risk of many chronic diseases. Following a traditional Mediterranean style eating pattern has been shown to decrease some forms of cancer, protect against cognitive decline, improve eye health, decrease the risk of type 2 diabetes, help manage blood pressure, reduce cardiovascular disease, and is more effective than a low-fat diet for weight loss. Eating the Mediterranean way is not only healthy, it is delicious… Continue reading »

I have gotten a lot of questions recently about cooking with olive oil. Seems there are some claims out there on the web indicating cooking with olive oil is dangerous. The thought is that at high temperatures, olive oil oxidizes. Let’s take a closer look. Every oil has a smoking point. This is the point at which the oil begins to burn, smoke, and change chemical makeup and flavor. The smoke point for olive oil is anywhere from 370-390 degrees Fahrenheit depending… Continue reading »

Eating with purpose, paying attention to eating, recognizing hunger and satiety; all of these help define mindful eating. Our recent article published in Current Obesity Reports established that mindful eating is a powerful tool to help us eat healthy and manage weight. But how do we go from a fast-paced, eat what is in front of you, lifestyle to one that incorporates mindful eating into each eating event? Our team is here to help with 12 steps to mindful eating. Incorporating these steps… Continue reading »