October 31, 2018

Now that fall is here, I've been feeling like eating more warm meals and more winter squash. Spaghetti squash is one of my favorite winter squashes. It's natural noodle shape is a great alternative to wheat noodles. They hold sauce better than zucchini or other noodle alternatives. This recipe is perfect for a cool fall evening when you want something warm and comforting.

Spaghetti Squash Chow Mein (serves 4)


1 medium spaghetti squash, cut in half and seeds scooped out

1 lb frozen peas

6 eggs

1 cup chopped celery

2 medium carrots, cut into small cubes

1/3 cup coconut aminos

6 cloves garlic, minced or crushed

3 Tbs minced ginger

3 Tbs water

2 Tbs sesame oil, divided (not toasted, but that would probably taste good too!)


Preheat oven to 350 F.

Place squash, cut side down, on a parchment lined or oiled baking sheet. Bake 30-35 minutes or until cooked.

In a large skillet, heat 1 Tbs sesame oil on medium heat.

While the oil is heating, scramble eggs in a small bowl. Add to hot...

October 31, 2018

If you want to improve your diet and health, eating less added sugar is a great place to start.

Various sugars are added to processed packaged foods as a preservative, or to add sweetness. These are different than naturally occurring sugars found in whole ingredients like dates, raisins, apples, blueberries, cheese, even bell peppers. Natural sugars are in their whole, unrefined form, close to the way they came from nature.

Added sugars have been removed from their whole form and/or have been concentrated. They are more refined than their natural source. Artificial sweeteners are also added sugars to be avoided.

How do you know if a food has added sugars?

With whole foods, it’s easy. They don’t have added sugars, only natural. They often don’t have packages or nutrition labels either. Eat more of these.

With processed packaged foods it takes more effort. Start by looking at the ingredients list on the package. Ingredients are listed in order of quantity. Food manufactures often use mu...

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