Roasted Brocollette, Cauliflower, and Onion

Slow roasting carmelizes and sweetens these veggies.  We like them crunchy roasted,

but it is your choice how long you cook them.

We all lead busy lives.  Period.  And we often struggle to get food on the table in a timely fashion.  

Of course we want our meals to be healthy and tasty but think we don't have time for that.  In the Alpha Plan, or for anyone's eating plan for that matter, there is a quick way to think about your meals. Divide your dining plate into quarters: one quarter for salad, one quarter for vegetable (as shown here), one quarter for starch, and one quarter for protein.

One quarter starch is 1/2 cup rice, potato, or noodles; one quarter protein is 3-4 ounces meat or tofu; the other half is vegetable to include a salad and vegetables separate from a salad.  Vegetable portions are generally not limited.

For working parents or for anyone with young children who have "no time", crockpots work wonders.  Place your veggies and protein into the slow-cooker and off you go.  Much later, make a quick green salad to accompany your crockpot meal.  If needed, pick up a baguette and slice it to accompany the meal.  Think about this... your starch (baguette). protein and veggies in the crockpot, and a salad on the side.  Perfect.

Our family is on the move constantly and I am so thankful for the pre-packaged salad mixes on our grocery shelves these days.

Three vegetables for this roasted side dish.  Prepare the veggies for roasting and toss
with oil.  Season with salt, pepper, and whatever else you like and toss again.
Bake at 325 until tender.

When I prepare meals, I think about what would take the most time to cook and start with that.  If we are preparing a quick saute or poached protein that takes minutes to cook, I will start cooking the longer cook-time grain or starch first.   This  may be rice or potatoes, or whatever starch you choose and may take 30-45 minutes to cook.  Next, roast your veggies or prepare them for steaming.  Prep your salad and set on the table with the dressing on the side. 

Ready to cook.  These cruciferous vegetables are abundant in winter.
 Each offers their own unique health benefits, one being fiber.

On a baking sheet, toss your cleaned and cut vegetables into even-sized pieces.  Drizzle olive oil, a little salt and pepper over, and toss with your hands.  Place in a 325 degree oven and cook for about 15 minutes.  Pull the sheet of veggies out and toss them.  Put back in the oven and cook another 15 or so minutes until the veggies are cooked/soft.

Each one cup serving of roasted broccolette, cauliflower, and onion offers less than 160 calories, a full daily compliment of vitamin C, and 6 grams fiber(!).

- Kim Fielding

Sauteed Brussels Sprouts with Toasted Walnuts

All my boys love this simple preparation of Brussels sprouts.

The bright green sprouts look beautiful on a dinner plate

Growing up with Brussels sprouts on my dinner plate, I never understood why my friends used to stick their noses up at them. Mom simply steamed and buttered them and we thought they were divine. But for some reason, Brussels sprouts sad reputation preceded them and most people I know never ate them.

Northern California is the largest producer of sprouts in the United States and the season runs from June through January.  Between January and June, we can get them from Mexico, just south of us. We are fortunate to have access to this super-food fresh year round. About 80% of the crop in California is frozen and shipped around the country.

Brussels sprouts are part of the Brassica family (as is broccoli) and contain sulforaphane which is a chemical believed to have strong anti-cancer properties.  They also contain indole-3-carbinol which is known to boost DNA repair in cells.

Servings:  5

Prep and cook time:  20 minutes

1 pound brussels sprouts, rinsed

1 tablespoon olive oil

1 tablespoon butter

1/2 cup walnuts, toasted

salt and pepper to taste

Trim the bottoms off the Brussels sprouts and slice them as shown.  

Heat the oil and butter together in a large skillet.  For a vegan option, omit the butter and increase the olive oil.

Meanwhile toast the walnuts.  (These may actually be cooked earlier and set aside).   I use a dry skillet and cook them over low heat until they begin to brown and you can smell their aroma.  Watch them though as they will quickly burn if not removed from the heat in time.

Saute the Brussels sprouts for about 5-6 minutes or until they start to soften.  Add in the walnuts and continue cooking for another minute or two until the sprouts are tender.  Remove from heat and season to taste with salt and pepper.  Stir thoroughly and serve.

For Christmas dinner, I added a couple of ounces of chopped pancetta which I

sauteed with the oil and butter and then removed from the pan.

 I added the pancetta back in at the same time as the walnuts.  Yum!

An added bonus to this side-dish are, of course, the walnuts. Walnuts are one of the few plant sources of omega-3 essential fatty acids, about 3 grams in a 1-ounce serving.  They also contain good amounts of vitamin C, B-vitamins, magnesium, copper, and zinc.

Calories for one serving of this recipe is about 170 calories with 3 grams fiber, 4 grams protein, 8 grams carbs, and about 15 grams fat mostly in the form of polyunsaturated and monounsaturated fats. In addition, there is 70% RDA for vitamin C, 30% for copper, and about 35% for manganese.

- Kim Fielding

Friendships and Food - First Friday

There is something special about getting together with friends and having supper. Thanksgiving, Easter, and other holidays usually involve planning meals, figuring out where the guests will sit, how they will be entertained, or whatever.   True friendships have been decided and divided over meals.  Mostly though, a good meal draws people together.

We are a rather large group so if someone has a smaller house,

 they typically choose a summer month so we can eat outside. 

We don't have a big house, but our month was January so we

just piled people into our living room with borrowed chairs and tables.

Once a month, for the last several years, a group of us get together on the"First Friday" of every month.   The brainchild of one of the "FFers", it came about because we all have sons who have grown up together and the parents all really like each other. In fact, over the years, we have come to rely on each other and always know we have each other's backs.

This month's host (me) made pasta Bolognese.  The other members provided

two amazing green salads, an antipasta platter, fruit platter, grilled vegetables,

marinated mushrooms, fresh bread, and an assortment of cookies.

Host for the month decides on a main dish that they will provide. Everything else is potluck and the other First Friday gang members decide on something to compliment the food theme.  Sometimes people are out of town and we miss them, but can always catch up the following month.  No one has dropped out of the group after all this time and as we go on, we realize the importance of seeing each other. It has been proven that smiles among friends go a long way towards healing in so many ways.

Dive in!

We worry and discuss issues, share secrets, drink and eat yummy stuff, laugh A LOT, sometimes cry, and more importantly, use the event of breaking bread together as the reason we all support and love each other. These people have become so important in our lives and it would not have happened without the commitment and organization of all of the First Friday participants.

Look at all of the beautiful salads and fruit.  A perfect compliment to

a pasta main dish.

One thing we all share is an interest in health.  Friends help friends be healthy.  Physically and emotionally.  The food offerings have become leaner over time and it is fun to plan a monthly meal with a group.  Not everyone is a chef but that doesn't deter people from trying, or, from finding something already made that fits the bill.

Try this and Enjoy!

- Kim Fielding

Green and White Crudite Platter





An array of green and white vegetables looks stunning and guests will appreciate the

 simple crudites during this season of excess.  Dipping sauce is a balsamic vinaigrette.

During the holidays, it is hard to resist the sweets and treats our friends lovingly prepare and offer us.  Rich dinners and a general excess of foods can stress us out as our weighing scales creep up.  No fear though as sometimes the simplest of appetizers, a crudite platter, can be downright refreshing.  For the next holiday, try experimenting with a simple display as shown above.  I found a recipe for balsamic vinaigrette dipping sauce on the internet to use as a dip, but any light preparation will do. 




The beginnings....

One bunch asparagus, trimmed and steamed to crisp tender
One head white cauliflower cut into florets
One large or two small crowns broccoli, cut into florets
One piece daikon radish, peeled and thinly sliced
1/2 pound sugar snap peas

Note that the only veggie that is cooked is asparagus.   Arrange vegetetables on a platter and serve plain or with a dipping sauce.

This post was first featured a couple of years ago.  Since then, we have used other veggies and dips depending on the season and what we wish to serve.  The platter below features a roasted red pepper dip blended with almonds, garlic, olive oil, and vinegar.   Veggies are fennel, endive, asparagus and cucumber.  Note that you can use a variety of veggies other than those mentioned above.  Experiment and have fun.



Picture currently being replaced.  Sorry for the inconvenience.

- Kim Fielding

That Little Something Sweet

These little gems are about a quarter the size of a regular cupcake.

The holidays at our home are celebrated with lots of family members and big dinners.  Even though their tummies might be full, it seems like everyone desires that "little something sweet" to end their meal.  With that in mind, I decided to experiment with mini-cupcakes.

Using devil's food and white cake mixes makes this an easy prep dessert.  Mini-cupcake pans are available in cooking supply stores and the papers can be found in most grocery markets.  They cook in about 14 minutes and freeze beautifully. 

The two favored flavor combinations for this Christmas included the chocolate one featured above with chocolate frosting and a chocolate covered espresso bean.  The second one was white cake with white whipped frosting and crushed lemon drop candies sprinkled on top.  Toppings can include any small candy appropriate for the holiday such as crushed candy cane, little jelly beans at Easter, fresh berries, or candy corn at Halloween. 

The lemon candies give a little crunch along with a burst of lemon flavor.

Each box of cake mix made between 48-54 cupcakes.  To freeze them, I set the unfrosted baked cupcakes on a sheet pan and put them in a freezer until solid.  After, I stored them in a ziplock bag until needed.  I used premade frosting to save time and piped it onto the cupcakes with a simple flourish.  One or two bites are all you need after a big supper.

Each mini-cupcake with 2 teaspoons frosting and a bit of candy is between 90-95 calories.

- Kim Fielding

Sweet Kale Salad Kit

With five finely chopped vegetables topped with beautiful cranberries
and pumpkin seeds, this is a perfect salad for autumn and winter.

 Costco has done it again.  They are distributing a salad that is healthy, easy to serve, and delicious.  I didn't tell my three sons what was in it and they ate every last bite.  Consisting of broccoli, Brussels sprouts, green cabbage, kale, and chicory, these raw vegetables are mild and no one may be the wiser of any vegetable they might not like.  Dried cranberries and pumpkins seeds add a nice complement to all of the greens too. The dressing that comes with the salad is poppyseed.  You can actually use any dressing you like though.


This dish easily accompanies most proteins.

According to the package, a one cup serving of this salad, dressed, offers 140 calories, 3 g protein, 70% of your RDA for vitamin C, almost 10% iron, and is low in sodium (140 mg).  It may come out to less calories though because most people find that they don't need to add but half the dressing.

- Kim Fielding

Autumn Fruit Salad

Figs, pears, apples, grapes, mango and pomegranate seeds.
All of these are fresh for the season and inexpensive because of it.

Fruits, either sliced or as a salad can complete a meal without ice cream and extra calories.  This salad was presented as dessert for one of our Healthy Living meals and it was delicious.  As we move into the winter months, citrus is a prevalent fruit along with pears and apples.  Find uncomplicated ways to use them as part of your meal and to satisfy your desire for something sweet.

Tomato Gratin

Fresh end-of-season tomatoes

September is a fun month for me.  We get to enjoy all the summer vegetables and are tickled by those fruits which are starting to appear for fall.  As an instructor for how to incorporate vegetables, fruits, grains, legumes, and nuts into your diet, this is the best time to learn how to do so.

Often times, tomatoes are at their prime in September and early October before the weather starts to change here in California.  But we can soon lose sight of their preciousness when we are faced with their abundance.  Creativity is the key.

This tomato gratin wowed our Healthy Living group and is super simple to prepare.

Servings:  6 - 8
Prep and cook time:  20 minutes

4 large tomatoes, sliced
several sprigs fresh basil, chopped
2 tablespoons olive oil
1 garlic clove,  minced
1 cup Panko bread crumbs
1/2 cup shredded Parmesan cheese

Preheat the oven to 450 degrees.

Slice the tomatoes and place in a 9 x 13 oiled baking dish.  Sprinkle with the basil and season lightly with salt and pepper. 

In a skillet, warm the olive oil and sauté the garlic until just fragrant.  Add the bread crumbs and stir to combine.  Add the Parmesan and take off the heat. 

Sprinkle the bread crumb mixture over the tomatoes and basil and bake about 15 minutes or until the topping is browned.

This smells yummy when it comes out of the oven. 
Use a large spoon to serve.

One-sixth of the recipe offers about 162 calories, 6 grams protein, 18 grams carbohydrates, 7.5 grams fat, and 2.5 grams fiber.  Each serving provides about 20% RDA of thiamine and vitamin C and about 17% RDA of iron.  To make this vegan, simply remove the Parmesan cheese.  If you are salt sensitive, don't add the salt.

- Kim Fielding

Left-over Bread Salad

Use the freshest and crispiest vegetables for this salad.

Bread salad, otherwise known as Panzanella Salad, is well-known in the Mediterranean area.  Left-over bread is cubed and sautéed in olive oil, then tossed with vegetables and vinaigrette.  This can be served as a side salad or by itself.  As a full meal, you can add your choice of protein such as cheese or meat.  My version is quite simple, however, note the suggested optional ingredients listed if you would like to expand this. 

serves  4 - 6                                          Prep time:  20 minutes

Several cups French or sourdough bread cubes
Olive oil
8 or more large leaves Romaine lettuce, torn into bite-size pieces
2 large tomatoes, cut into large cubes
1 large cucumber, thickly sliced or cut into cubes
1 large red pepper, cut into squares
1/4 - 1/2 red onion, chopped
several large basil leaves, torn into smaller pieces
Vinaigrette to moisten salad (I use 2 parts oil to 1 part vinegar, salt and pepper)
Optional additions:
1 cup protein, such as chicken, tofu, or ham, shredded or cubed
1/2 cup eggplant, cooked and cubed
1/4 cup crumbled Feta
1/4 cup Nicoise olives
Chopped parsley

Heat olive oil in a skillet and saute bread cubes until golden.  I use just enough oil to make the bread cubes crispy and not greasy.  Set aside.

Prepare the vegetables and place in a large bowl.  Add the bread cubes. 

Toss with vinaigrette to moisten and serve.

One-quarter serving of the above salad offers over 6 grams fiber, almost 14 grams protein, close to your daily requirement for vitamin C, about half the daily requirement for iron, thiamine, selenium, and manganese, and 450 calories.  Although the salad is about 30% fat, it is mostly monounsaturated (10 g)and polyunsaturated (2-3 g) which is good. 

- Kim Fielding

Figgy Jam Appetizer



The last figs of the season.   

Late summer and early autumn is the time for ripe figs. We are very fortunate to have had two fig trees in our yard.  They were already planted when we purchased our home over 20 years ago. The boys and their friends built tree houses in the Black Mission and they were always throwing fruit at each other.  By the end of each season, good figs still on the trees was a rare treat.  And we constantly had little fig trees growing all over the yard!  Now that the kids are grown, we have really enjoyed this delicate treasure.

We lost our Calmyrna last year and alas it looks as though the Black Mission is waning.  I was determined to pick every last fruit and preserve the figs so we can enjoy them for a long while.  Sunset Publishing has a marvelous home canning guide that has several tried and true recipes.  If canning isn't your thing, buy the fig jam already made.

This appetizer has pleased many a client over the years. 


All put together. 

serves:  8                    prep time:  10 minutes

A couple pieces of good quality cheese, such as Cow Girl Creamery Red Hawk,  a creamy Gorgonzola, a triple creme brie, or a harder cheese such as Ibarra
1/4 cup fig jam
Crackers (I like Lesley Stowe's Raincoast Crisps and whole wheat mini toasts)
Dried apricots
Whole almonds and/or walnut halves

Arrange the cheeses on a platter and place a small cheese knife next to or in each piece.  Put the fig jam in a decorative bowl and serve with a small spoon or knife on the platter.  Surround the jam and cheese with crackers, apricots, and nuts.  That's it!


2-1/2 pounds of fresh figs produces about 5 pints of figgy jam. 
This recipe from Sunset's Canning Guide includes
zested orange peel and chopped walnuts for a little crunch.

- Kim Fielding