Interesting Fact: Cilantro is good for digestion and also soothes many common ailments such as headaches, coughs, and nausea.





Ingredients (listed in order of addition)

6 tbsp. unsalted butter (melted)

1 ½ cups gluten free flour

½ cup honey

1 ½ cups fine or super fine almond flour

1 tsp. pure vanilla extract

pinch of salt

4 eggs

2 ¼ cups almond milk

3 tsp. baking powder


In a large bowl, melt butter. Add honey and whisk until combine. Add vanilla, eggs, and milk. Whisk until combined. Add baking powder and whisky briefly to remove baking powder lumps.

Add remaining ingredients and combine. Cook on griddle orwaffle iron, as you would any pancake or waffle (for pancakes- look for consistent bubbles across the surface of the pancake before flipping;

for waffles- following appliance directions). You may add additional milk or flour 1 teaspoon at a time to achieve a thicker or thinner batter consistency. Note: These freeze well. Reheat inmicrowave.


Margaret J. Savoye






1 lb. dry sea scallops, tough muscle removed

2 tbsp. chopped fresh parsley

1/4 tsp kosher salt

2 tsp butter

1/4 tsp freshly ground pepper

3 tbsp. lemon juice

1 tsp capers, rinsed and chopped

1/4 cup garlic, chopped

1 tsp extra-virgin olive oil

2 tsp cornstarch

8 oz. whole-wheat angel hair pasta

1/2 cup clam juice 1/2 cup white wine


Put a large pot of water on to boil. Sprinkle scallops on both sides with salt and pepper. Heat oil in a large nonstick skillet over medium-high heat.

Reduce heat to medium and add the scallops; cook, turning once, until browned on both sides, about 6 minutes total. Transfer to a plate. Cook pasta in the boiling water until not quite tender, about 4 minutes.

Drain and rinse. Whisk wine, clam juice and cornstarch in a small bowl until smooth. Cook garlic in the pan over medium-high heat, stirring often, until softened, 1 to 2 minutes.

Add the wine mixture; bring to a boil and cook until thickened, about 2 minutes. Stir in lemon juice, capers and butter; cook until the butter melts, 1-2 minutes.

Return the scallops to the pan add the pasta and cook, stirring gently, until heated through and coated with the sauce, about 1 minute. Stir in parsley and serve immediately.

American Heart Association Recipe


Denny Borne






1 lb. shrimp, shelled and deveined

2 tbsp. fresh lemon juice

2 medium zucchini, sliced into noodles

2 tbsp. fresh green onion tops, sliced

4 garlic cloves, minced2 tbsp. olive oil

Sea salt and freshly ground black pepper

1/4 cup white wine


Heat some cooking fat in a skillet over medium heat. Add the garlic and cook for 2-3 minutes. Add the shrimp. Cook until pink and cooked through, 2-4 minutes, and remove from the pan.

Pour the wine and lemon juice and scrape up the bottom of the pan. Bring to a boil and let simmer until significantly reduced. Add the zucchini and cook for another 3 to 4 minutes.

Return the shrimp to the pan, season to taste, and give everything a nice stir. Sprinkled with fresh green onion tops and serve.


Denny Borne






1 cup wild rice

1 cup water

¾ fresh orange juice

1 tbsp. butter

¼ tsp. salt

1/8 tsp. black pepper

1 cup orange sections (or use canned Mandarin oranges)

1/3 cup nuts of your choice

1/3 cup dried cranberries


Bring rice, water, and orange juice to a boil in a saucepan. Reduce heat and simmer covered about 45 minutes, or until rice is tender.

Remove from heat and add butter, salt, and pepper. Let stand covered for 10 minutes. Stir in orange sections, nuts and cranberries.

Serve garnished with parsley.


Jody Williford






2 Ezekiel pocket breads

¼ cup pizza sauce

½ cup shredded mozzarella cheese

4 oz. lean ground turkey, pre-cooked


Spray pan and bread with Pam. Layer ingredients. Add vegetables if desired. Bake on 375° for 15 minutes. Turn broiler on for 1 minute to brown cheese.


Melanie Bahena



Suggestions for Lowering Fat Content in Your Diet

Meat Fish Poultry Meat Alternatives Lean cuts of meat with fat trimmed, such as beef-round, sirloin, rump steak, loin, bison, venison,veal Poultry without skin Pork Tenderloin


Whole soy foods such as tofu, tempeh, edamame, soy burgers

“Prime” grade meats Fatty cuts like corned beef, brisket, short ribs, spareribs Goose, duck, organ meats, sausage, bacon, hot dogs, regular luncheon meats
Dairy Products Skim milk, low-fat buttermilk, low-fat evaporated or nonfat milk Low-fat or nonfat yogurts (and Greek yogurts) and cheeses Fortified soy milk


Low-fat or nonfat cottage cheese

Whole milk, cream, half & half, nondairy creamers, real or nondairy whipped cream, cream cheese, sour cream, ice cream, custard-style yogurt High-fat cheese like brie, Swiss, American, cheddar
Eggs Egg whites, cholesterol- free and fat-free egg substitutes Egg yolks (substitute 2 egg whites for 1 egg)
Fats Oils Unsaturated vegetable oils (in limited quantities): corn, olive, peanut, canola, safflower, sesame, soybean Fat-free mayonnaise, cream cheese, and salad dressings Mustard and flavored vinegar (when cooking, use spray oils or nonstick pans and decrease amount of fat in recipe or substitute applesauce or non-hydrogenated margarine for fat) Butter, coconut oil, palm kernel oil, palm oil, lard, bacon fat


Breads Cereals Pasta Whole grain breads like whole wheat, whole pumpernickel, rye, pita, bagels, English muffins, rice cakes Low-fat crackers and breadsticks Low-sugar whole grain cereals (hot andcold)


Spaghetti and macaroni (choose tomato- marinara basedsauces)

Any wholegrain

Dried peas andbeans


Croissants, butter rolls, sweet rolls, pastries, doughnuts, most snack crackers, granola-type cereals made with saturated fats, egg noodles, pasta and rice prepared with cream, butter, or cheesesauces Buttered, saltedpopcorn
Vegetables Fruits Fresh, frozen, canned (no salted added), freeze-dried Vegetables prepared in butter, cream, orsauce Fruits served inglazes


    TF   SF  C
1 pound ground beef

1 lb. 96% (or more)

1 lb. ground turkey breast

1 oz. cheddar, Swiss, or American cheese

1 oz. low-fat cheese

1 oz. part-skim cheese

1 egg

2 egg whites

¼ cup low-cholesterol egg substitute

1 cup whole milk 1 cup skim milk X X X
1 cup cream 1 cup evaporated skim milk X X X
1 cup sour cream

1 cup nonfat sour cream

1 cup plain nonfat yogurt or Greek yogurt

1 cup low-fat cottage cheese plus 1-2 tsp. lemon juice, blended smooth










1 oz. cream cheese

1 oz. nonfat cream cheese

1 oz. Neufchatel cheese

1 cup butter

1 cup non-hydrogenated margarine

1 cup vegetable oil

1 cup mayonnaise 1 cup nonfat, plain yogurt; nonfat sour cream or nonfat/low-fat cottage cheese (pureed in blender)   X X
1 cup shortening 7 fluid oz. vegetable oil   X  
1 oz. baking chocolate 3 tbsp. cocoa powder plus 1 tbsp. vegetable oil   X  
Roux:1 part fat 1 part starch ½ part fat to 1 part starch X    
1 can condensed cream soup    







TF = total fat

SF = saturated fat

C = cholesterol

Mix together: ½ cup nonfat dry milk

2 tbsp.cornstarch

2 tsp. low sodium chicken bouillon

¼ tsp. onionpowder

1/8 tsp. garlicpowder

¼ tsp.basil

¼ tsp.thyme

¼ tsp. whitepepper

9 oz. coldwater

*Heat to a boil; stir frequently




Sodium is a mineral used by the body to maintain a proper balance of water in the blood. Although it isa vital nutrient, the body needs very little sodium to stay healthy. Because it is found naturally in some foods and is added to many other foods, getting too little sodium is usually not a problem. A high sodium diet, on the other hand, can contribute to high blood pressure in some people. Reducing sodium intake in the diet may help prevent or control high blood pressure. It is hard to know who will develop high blood pressure, or who might benefit from eating less sodium. For these reasons, and because most individuals consume much more sodium than needed, it is generally suggested that we reduce sodium intake. Table salt is the major source of sodium in our diet, but surprisingly has a lower sodium content than fast foods and processed foods. Table salt is made up of about half sodium and half chloride. An adult diet containing between 1,100mg and 3,300mg of sodium per day is considered adequate. One teaspoon of salt contains 2,300mg of sodium.




  • •Taste food before salting. Salt food only sparingly at the table.


  • •Cut back on sodium slowly to give the body time to adjust to less salty flavors. Salt-craving taste buds will eventually be replaced by new ones that do not have an affinity for salt.
  • •Choose foods that have little or no sodium added. In general, the more processed the food, the more sodium it contains. For example, processed turkey breast purchased at a deli has considerably more sodium than fresh turkey breast.
  • •In many recipes, the salt can be cut back or even eliminated without greatly affecting the taste. Experiment with recipes at home, using less salt each time and using low-sodium substitutes for high-sodium ingredients.
  • •Read labels on food packages. Compare the sodium content to similar items and to take recommended sodium intake for an entire day.
  • •Limit intake of high sodium foods such as cheeses, processed meats, soups, broths, prepackaged snack foods, canned vegetables and vegetable juices, pickled vegetables, gravies, sauces, commercial casserole mixes, frozen dinners, and condiments. In many cases, lower sodium alternatives are available.


  • •When eating in restaurants, ask for foods to be prepared without added salt and request to have sauces, gravies, dressings, and condiments served on the side. As an alternative ask for lemon wedges, rice vinegar, pepper or garlic to season foods.
  • •Use herbs and spices instead of salt to enhance the flavor of foods. Check the label of seasonings to be sure they do not contain sodium. Use onion powder rather than onion salt, garlic powder instead of garlic salt. In place of seasoning salt, try commercially prepared herb and spice blends or make your own.