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Eat Smart

Meal planning is not a new concept, but it has been a hot topic for years in the health and wellness world. And for good reason! Meal planning can help you to prioritize your health goals and food choices as well as save time and money. There are many ways to meal plan, but I bet you have never meal planned like this before!  Here are some simple tips and tricks to have you meal planning like a pro. 1. ON-HAND… Continue reading »

I love a non-recipe recipe. A recipe that really is just a very simple prep technique with a few ingredients. No need to measure. I recently had a breakfast for our department and wanted to serve one vegetable dish. Not an easy feat for a Westerners that usually don’t eat vegetables at breakfast. We had multiple dishes but this one went first – a HUGE bowl quickly disappeared. You could serve this for breakfast as we did or as a… Continue reading »

Whenever I travel to Europe, especially when on a cruise, one of the things I look forward to is the Muesli. When we see in Muesli the stores here it is a cold ready to eat cereal like granola. While this is technically muesli, the kind I crave is very different. It is a cold oatmeal with nuts and fruit and is so delicious. It was developed by a Swiss physician in the early 1900’s to help his patients heal.… Continue reading »

I love making homemade spaghetti sauce…that is until I had Giovanni Rana’s Marinara. I cannot make it any better and the addition of carrots in their recipe means it is low in added sugar. You can find it in the refrigerator section with the fresh pasta in many grocery stores. When I saw it in Eataly (a large Italian gourmet grocery store) I knew it had to be good. I use Rana’s Marinara for many things, pasta (of course), pizza sauce, baked eggs… Continue reading »

A warm bowl of oats topped with fresh fruits and/or nuts is the perfect breakfast for cold winter mornings. Steel cut oats are the least processed as compared to other types of oats and may provide longer satiety making them a great choice for breakfast. However, they take longer to cook as compared to other varieties which can be a hurdle for busy morning times. Worry not – the recipe below takes the baby-sitting out of the process. You can put everything… Continue reading »

If you enjoy Eastern North Carolina barbecue, you will love this recipe. It is delicious, healthier than pork barbecue, and a great way to enjoy turkey with a twist. Take a turkey. Split it in half, you can remove the backbone if you like but it is not mandatory. Cook on the grill (medium heat) skin-side up for 2-4 hours depending on the size. Test the breast with an insta-read digital meat thermometer. When it hits 165, it is done.… Continue reading »

Now that we have our new Dinah E. Gore Teaching and Research Kitchens on NC State Campus, I have been doing more culinary training including our Eat Smart, Move More, Prevent Diabetes Cooking School. Working to help others be better cooks always makes me a better cook and helps me analyze what is important in the kitchen. What is essential to making good food? There are literally hundreds of things that make a good cook. However, I wanted to boil it down to… Continue reading »

Eating healthy while traveling can be tough. Whether it’s for one night or one week, being away from home can mean more eating out at restaurants – sometimes for every meal! To eliminate eating out for every meal, I have started bringing my own breakfast every time we travel. It has been a simple change that has really made a big difference. Now, I can start the day on the right foot – with a healthy choice that helps me… Continue reading »

Mexican Quesadillas with Vegetables and Black Beans Serves 8 Ingredients: 1 tbsp olive oil 1 zucchini, diced into small pieces 1 yellow squash, diced into small pieces 1 red bell pepper, diced into small pieces 1 medium carrot, diced into small pieces 1 small broccoli head, chopped 1 can (15 oz) black beans, drained and rinsed 2-3 Tbsp Mexican taco seasoning 1 tsp lemon juice 8 whole wheat soft tortillas (for quesadillas) 2 cups shredded Mexican cheese 1 jalapeno, chopped… Continue reading »

Traveling and eating healthy is not always a winning combination. How can you stick to your healthy goals and still travel to see friends and family? When you are driving to your destination, it is a bit easier as you can pack a cooler or bag lunch for your trip. Bring along yogurt, peanut butter sandwiches, fruit, cut vegetables, whole-grain crackers, and bottled or sparkling water. How about coming back? Not so simple. In a recent trip to Asheville to present at a conference I… Continue reading »