Category Archives: entertaining

Guest Post: Quinoa Party Salad

Hey everyone! We are busy packing away! Mellissa of A Fit and Spicy Life is sharing a recipe today! I’ve been following Mellissa’s blog for nearly a year! Time flies! She and I are lovers of all things wine and Italy! A girl after my own heart!

Take it away, Mellissa!


Quinoa being one of those great superfoods makes a great salad base with a great protein and carbohydrate ratio. Adding in black beans, corn, and peppers give it a nice pop of flavor while the dressing in jalapeno gives it some spice.

Quinoa Party Salad

2 cups cooked quinoa, cooled
2 peppers –1 red and 1 orange
2 cans black beans
2 cans corn (or fresh)
1 cup of cilantro
1/4 cup olive oil
Juice of 1 Lime
1 tbsp cumin
Pinch of Red Pepper Flakes


Cook quinoa in 4 cups of boiling water, covered, for about 20 minutes. Let cool.

Chop pepper, cilantro, jalapeรฑo and add to corn and beans.

Whisk olive oil, lime juice, salt/pepper. cumin and red pepper flakes.

Add quinoa to bean and veggie mixture and top with dressing and salt/pepper. Serve at room temperature or cold.

I love taking healthy salads that have unique ingredients and what is even better is that even picky eaters will eat this salad. It is my signature dish!


Thanks, Mellissa!

Question: Do you enjoy quinoa?

Have a great night,



Filed under entertaining, Guest Post, recipe

spicy, savory, sweet!

Mr. Prevention and I are not big red meat eaters. Don’t get me wrong, I like the stuff…but it’s not my most preferred protein. I have, however, been wanting to try this lime-marinated flank steak recipe for over a year since our friend Kristin sent it to us long, long ago. She declared it a “must make” recipe! With Mr. Prevention out of town, I took the flank steak and a Giada couscous recipe over to our friend’s, Matt and Tiffany. It was great because I did everything for the meal ahead of time…just had to slap the meat on the grill. And…delicious!

Scott’s Grilled Lime-Marinated Flank Steak with Chipotle Honey Sauce shared by Kristin

2 1/2 lbs flank steak
2 dry chipotle, chopped fine
2 garlic cloves minced
1 Tbsp chopped cilantro
4 Tbsp canola oil
10 Tbsp lime juice (about 5 limes)
3 Tbsp ketchip
1/2 tsp liquid smoke

1/3 cup honey
2 Tbsp canola oil
4 – 6 chipotle peppers in adobo sauce, chopped fine
2 Tbsp balsamic vinegar
3 Tbsp brown mustard
8 Tbsp lime juice (about 4 limes)
3 garlic cloves, minced
1 tsp cumin
1 Tbsp dry cilantro
1 tsp salt
freshly ground black pepper, to taste
3 Tbsp ketchup
1 tsp liquid smoke


Place steak in large glass baking dish. Mix all the marinade ingredients together and pour marinade over steak. Marinate in refrigerator for 4 – 6 hours. DO NOT MARINATE FOR OVER 6 HOURS!

Mix sauce ingredients together after you make marinade and refrigerate. Serve at room temperature. Full recipe makes a lot of sauce…for a small group cut recipe in half.

Grill seak for 5 -7 minutes per side at highest heat slice against the grain thinly and at an angle. Serves 8 (5 ounces + sauce)

Nutrition Information (per serving): 422 calories; 21.5 g. fat; 100 mg. cholesterol; 545 mg. sodium; 18.4 g. carbohydrate; 0 g. fiber; 39 g. protein

Result: Yummm! This was wonderful! So lean and flavorful, and very tender with the acidic marinade! Definitely going to be making this again! The sauce is delicious, too!

With the flank steak I decided to continue being inspired by Giada. My staycation has allowed some R&R time with the Food Network and Giada featured this recipe on Monday’s show. YUM! Thank you, GIADA!!

Curried Couscous Salad slightly adapted from Giada

Vegetable canola oil cooking spray
1 medium head cauliflower, trimmed and cut into 1/2 to 1-inch pieces
1/4 cup 2 Tbsp extra-virgin olive oil
Kosher salt and freshly ground black pepper

2 cups low-sodium chicken broth
1 1/2 tablespoons mild curry powder
1/2 teaspoon salt
1 (10-ounce box) 1 1/2 cups couscous
3/4 cup dried cranberries
1/2 cup coarsely chopped, roasted and lightly salted cashews
1 (4-inch) piece cucumber, peeled, seeded and chopped into 1/2-inch pieces
1/3 cup chopped fresh flat-leaf parsley
1 large lemon, zested

1/3 cup 2% fat Greek yogurt
1/4 cup 2 Tbsp extra-virgin olive oil
1 1/2 teaspoons mild curry powder
2 tablespoons fresh lemon juice (1/2 lemon)
Kosher salt and freshly ground black pepper


Cauliflower: Put an oven rack in the center of the oven. Preheat the oven to 400 degrees F. Spray a baking sheet liberally with vegetable oil cooking spray. Set aside.

In a medium bowl, toss the cauliflower and olive oil together until coated. Put in a single layer on the prepared baking sheet and season with salt and pepper, to taste. Roast until golden and tender, about 25 to 30 minutes. Set aside to cool for 10 minutes.

Salad: In a medium saucepan, bring the chicken broth, curry powder and salt to a boil over medium-high heat. Remove the pan from the heat and stir in the couscous. Cover the pot and allow the couscous to absorb the liquid, about 5 to 7 minutes. Fluff the couscous with a fork and transfer it to a large serving bowl. Stir in the cooked cauliflower, cranberries, cashews, cucumber, parsley, and lemon zest. Refrigerate until ready to serve.

Dressing: In a small bowl, whisk together the yogurt, olive oil and curry powder until smooth. Whisk in the lemon juice and season with salt and pepper, to taste.

Just before serving, add the dressing to the salad and toss well to coat. Serves 8 (about 1 cup per serving)

Nutrition Information (per serving): 283 calories; 10.6 g. fat; 0 mg. cholesterol; 287 mg. sodium; 40.4 g. carbohydrate; 4.4 g. fiber; 7.8 g. protein

Result: Everyone LOVED this recipe!! Tiffany asked for the recipe and despite Mr. Prevention “despising” couscous…I think I’m going to make him give this a try! Delicious! The sweet and savory blend perfectly and this paired really well with the flank steak…to my pleasant surprise ๐Ÿ™‚


And since I hear there are readers who visit just for Lily pictures, here’s a few ๐Ÿ˜‰

TROUBLE!! Girlfriend has an infatuation with all things toilet paper :-/

Do I have something on my…lip?

Question: What spice do you use most frequently? (Salt and pepper don’t count!) And if you had to choose a favorite protein source, what would you choose?

Can’t believe it’s already Wednesday! Time flies when you’re having fun ๐Ÿ˜‰

Happy day,


Filed under dinner, dog, entertaining, friends, fruits and vegetables, grilling, herbs, meat consumption, pets, protein, recipe, reduced-calorie, salad, Uncategorized

Help a sister out :)

Hey everyone!

With our upcoming move I am sure I’ll be without internet for several days at the end of this month and beginning of next month. If you are interested in writing a guest post for Prevention RD, please email me at Topics can include recipes, healthy eating tips, exercise advice, personal stories of weight loss or body image…the sky is the limit! I would like to schedule these guests posts by the end of next week, the 25th and will accept the first 6-7 responses! Please include your name and blog, if you have one. Pictures are appreciated!

Thanks in advance! ๐Ÿ˜€

And a little summery garden cheer — fresh pico de gallo made 100% from home-grown tomatoes!

Garden Fresh Pico de Gallo

2 lbs fresh tomatoes, seeded and diced
1 bunch of cilantro, chopped
1/2 onion, finely chopped
1 large green bell pepper, finely chopped
1 tsp. garlic salt
1/2 tsp black pepper
2 cloves garlic, minced
3 Tbsp extra-virgin olive oil


Mix it all together and refrigerate for at least 1 hour before serving. Yield: 8 servings.

Nutrition Information (per serving): 78 calories; 5.4 g. fat; 125 mg. sodium; 7.3 g. carbohydrate; 2.3 g. fiber; 1.5 g. protein

Result: Everyone loved this! I substituted some heirloom tomatoes for Roma tomatoes or other red tomato variety. It was a wonderful flavor and was a huge hit with guests!

Mr. Prevention also helped prepare for our guests last night by contributing a fancy cheese tray:

Cute, huh? ๐Ÿ˜‰

I also made Faux Fried Calamari which was a huge hit! No one had tried calamari before and they all loved it!! You should try it, too! ๐Ÿ˜‰

Question: Do you enjoy entertaining?


Filed under blog, entertaining, friends, fruits and vegetables, garden, garlic, Guest Post, herbs, recipe

Giving ginseng a go!

Late post today…I was busy sleeping in ๐Ÿ™‚ Glooorious!

Last night we went over to our friend’s, Tiffany and Matt, home for dinner. Tiffany is a wonderful cook and Matt is a grill MASTER! We had a wonderful Cedar-Smoked Maple-Glazed Salmon served with farro. YUM!

I contributed a fruit salad:

Thanks Tiffany and Matt! ๐Ÿ˜€

Adding ginseng to the mix…

The 2 grams of Metformin I am taking daily to help lower my blood glucose (thanks to PCOS) doesn’t seem to be cutting it. My fasting numbers are yet to get out of the mid-to-upper 90’s and I want them in the 80’s! After doing some research and supplement hunting, I have decided to try Asian Ginseng to help lower my blood glucose.

There is a lot of research in support of ginseng use for glucose-lowering effects. And I’ve consulted text books from my undergraduate years, as well as a little gift from Celestial Seasonings

I almost wish I didn’t know as much as I do about blood glucose! When we got back from frozen custard last night, my blood glucose was 88. This morning fasting, it was 94. So frustrating! Meformin is designed to slow down hepatic glucose production meaning that it suppresses the amount of sugar the liver outputs, as well as make insulin in the body more sensitive to glucose. With my fasting glucose unchanged on a high dose of Metformin, I am utterly confused! I am very pleased with the way my body processes carbohydrates when I eat, however. A silver lining, if you will! My liver is just extra sweet, I guess! ๐Ÿ˜ฆ

In order to help my fasting blood glucose, I’ve decided to give ginseng a try. I purchased these 2 supplements:

Note the GMP logo:

As well as ginseng drops:

There is a lot of varying opinion on ginseng dosing, so I am going to start with 1-2 grams a day. I plan to take the ginseng in the morning to help avoid any insomnia — a side effect of ginseng as it is known as an “energy” supplement. It’s also good for immunity!

Here goes nothing!

Lily wanted to say hi. I think the heat has increase her appetite…she layed like this all morning wanting more breakfast!

Question: What are you up to today? How’s the weather near you? 97ยบ F and sunny in Tulsa! HOT HOT HOT!

Staying cool,


Filed under blood glucose, carb-controlled, carbohydrates, complimentary and alternative nutrition, diabetes, diet, dinner, dog, entertaining, fish oil/omega-3's, food safety, friends, fruits and vegetables, grilling, herbs, low-carb, PCOS, pets, research study, supplements

Are we fans of “fat”?

LA Times posted a most interesting article yesterday on celebrities and the battle of the bulge. Rather than shamefully hiding weight struggles from the public eye, celebrities are using their weight struggles as a means to cash in…the big bucks.

Kristie Alley, anyone? Carnie Wilson, yeah?

Great points were made in this article:

1. Even the rich and famous are not immune to the obesity epidemic taking place in our nation — trainers, dietitians, personal chefs, and all.

2. Bariatric surgery does not produce miracles.

3. The traditional “eat less, move more” is…well, boring. Boring in the sense that it won’t earn prime time television airing, but it sure gets the job done.


Reading this article was timely — my first bariatric patient was implanted with the Lap Bandยฎ yesterday. I’m anxious and excited to see the patient’s progress and wish them all the best!

And if you watch trashy TV like me, you may watch Kendra (but probably not, because it is really, really bad reality TV). And you may have found ex-Playboy Bunny’s post-baby body struggles easy to relate to. I really appreciate Kendra for her “no fuss…take me as I am” approach to…everything! Especially her weight.

Question: Do you tend to “respect” or “disrespect” (for lack of better terms) celebrities for making public their weight struggles? Do you find it easier to relate to those who struggle with their weight or leading a healthy lifestyle?

Thanks for all your anniversary love! ๐Ÿ™‚

Happy day,


Filed under diet, dietitians, entertaining, news, obesity epidemic, pregnancy, Uncategorized, US health care, weight gain, weight loss, work

Pharaoh of my heart: Farro

Our dear friends Matt and Tiffany had us over for dinner Friday night (picture above from Matt’s iPhone – not bad!). Tiffany is a wonderful cook and I’m always anxious to see what she prepares! Friday she made lamb on the grill (so lean!) and a dish with a new grain (to all of us!): farro.

I’ve somewhat shamefully admitted my distaste for quinoa, but with that one exception, I love all grains. And farro just may be my favorite. Yum! For directions on how to cook farro, go here.


Farro is native to the Middle East but is primarily grown in northern Italy. It is most similar to barley and wheat berries and has a firmer texture and a nutty flavor. Farro is also nutritional superior to many other whole grains as it contains less calories and lots of fiber.

Per 1/2 cup (cooked):

  • Farro = 100 calories; 3.5 g. fiber
  • Quinoa = 127 calories; 2 g. fiber
  • Millet = 104 calories; 1.15 g. fiber
  • Bulgar = 125 calories; 4 g. fiber
  • Buckwheat = 129 calories; 4 g. fiber

Greek Farro Salad adapted from The Food Network (and Tiffany ๐Ÿ™‚ )

1 1/2 cups farro (dry), cooked
1 cucumber, unpeeled, seeded, and diced
1 red bell pepper, large-diced
1 yellow bell pepper, large-diced
1 pint cherry or grape tomatoes, halved
1/2 red onion, sliced in half-rounds
1/2 pound 6 ounces feta cheese, 1/2-inch diced (not crumbled)
1/2 cup kalamata olives, pitted and halved

For the vinaigrette:

2 cloves garlic, minced
1 teaspoon dried oregano
1/2 teaspoon Dijon mustard
1/4 cup red wine vinegar
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1/2 cup 1/3 cup olive oil


Place the cooked farro, cucumber, peppers, tomatoes and red onion in a large bowl.

For the vinaigrette, whisk together the garlic, oregano, mustard, vinegar, salt and pepper in a small bowl. Still whisking, slowly add the olive oil to make an emulsion. Pour the vinaigrette over the vegetables. Add the feta and olives and toss lightly. Set aside for 30 minutes to allow the flavors to blend. Serve at room temperature. Serves 12 (3/4 cup per serving)

Nutrition Information (per serving): 243 calories; 15.4 g. fat; 505 mg. sodium; 20.9 g. carbohydrate; 2.4 g. fiber; 6.5 g. protein

Result: DEE-LISH-US! This is such a wonderful dish! I plan to serve it tonight with chicken and have leftovers all week for lunch! Mmm mmm!

And breakfast for the week…

Vegan Banana Nut Muffins slightly adapted from The Clean Eating Mama

3 large ripe bananas
1/4 cup vegetable canola oil OR 1/4 vegan butter like Earth Balance
1/2 cup (organic) raw sugar – I used turbinado
1/2 cup (organic) brown sugar
1 cup (organic) all-purpose flour
1 cup (organic) whole wheat pastry flour
1 tsp salt
1 tsp baking soda
1 tablespoon cinnamon
1 teaspoon ground nutmeg
1/2 teaspoon ground ginger
1/2 cup walnuts

Preheat oven to 360ยบ F.

Cream sugar/oil with sugar. In a separate bowl mash bananas with a potato masher or fork. Add bananas to butter and sugar and mix well.

Add the dry ingredients to the wet, making sure to scrape the sides and mix well. Stir in nuts at the end. Spray cooking spray in a muffin tin or add muffin cups and add batter into each slot โ€“ 3/4 of the way full. Bake for 25 minutes. Yield: 12 muffins

Nutrition Information (per muffin): 233 calories; 8.1 g. fat; 190 mg. sodium; 39 g. carbohydrate; 2.4 g. fiber; 2.2 g. protein

Result: So flavorful! I love, love, love vegan baked goods — the higher calories for the oil is always worth it! ๐Ÿ˜€

I loved reading about your spouses/significant others and what they “appreciate” most. I feel in good company with Mr. Prevention, after all. Maybe we should start a support group? ๐Ÿ˜‰

Let’s do a THIS or THAT today…(leave your selections as a comment)

iced tea or iced coffee
lemonade or limeade
cookie or brownie
run or bike
red grapes or green grapes
spinach or lettuce
dog or cat
red sauce or cream sauce
red wine or white wine
cauliflower or broccoli

For me: iced tea, limeade, cookie, run, red grapes, spinach , dog, red sauce, red wine, broccoli

Excited for my hockey game today! I haven’t played all week! ๐Ÿ˜€

Have a great day-before-Monday!


Filed under breakfast, entertaining, fiber, friends, fruits and vegetables, healthy cooking, hockey, Italy, marriage, recipe, reduced-calorie, Uncategorized

“Say a little prayer for me…”


Tulsa (along with many places) is getting slammed with unwanted, unexpected snow. I had heard the possibility of snow this week on the radio, but figured we’d be spared. Wrong. Tulsa is getting pummeled….and I did not cover my garden (and we’re in Dallas!). So much for my green thumb — I’m a bad garden mommy! I am HOPING that my potatoes, onion, spinach, and kale can withstand this unwelcome winter weather and pull through. Say a little prayer for me!

And just as I gloated about the 75 degree sunny weather in Dallas yesterday, it is now cold and rainy! I had planned a run this morning but weenied out. Mr. Prevention endured the cold and rain and headed out for 3 miles (good for him!)! We have massages booked this afternoon, compliments of our wonderful hosts. What a pleasant surprise, I cannot wait! ๐Ÿ˜€

If you have time, I strongly recommend any fellow bloggers to read this post by Honoring Health on “Comparing My Blog to Yours”. It was so enlightening and I felt so at ease after reading Christie’s take on blogging and the emotions it can surface as a writer. It stimulated some great responses, check it out! I’m sure we can all relate in many ways. I know I do!

Also, I was perusing my Cooking Light on our way to Dallas and I read something I decided I must share. The article was in response to reader comments regarding the supposed “lax” nature of Cooking Light’s idea of “light” as of late. The article stated in response:

The villainization and hero-worshiping of individual nutrients, meanwhile, is proving naive.

I really appreciated seeing this sentence. I think it’s so important to continue making strides in making nutritious food taste GOOD! If nutrition isn’t exciting and appealing, it will simply be a fad or a phase that people enter into for a finite period of time producing no lasting, maintainable changes. I appreciate Cooking Light taking time to explain that specific ingredients are not to be added to the “Naughty List” and others to the “Praise List”. This greatly limits the span of taste and quality that ought to be present in the foods we eat. All foods and ingredients, in my opinion, can be part of a healthy diet. Thanks, Cooking Light!

So, a big hello from Dallas and I hope that where ever you are has better weather than Dallas and Tulsa!!

Question: Do you find it difficult not to compare your blog to others? As Christie asked in her post, do you wonder why some blogs do so well and others not-so-well based on the quality of their content? While this is subjective, I’m sure we’ve all wondered! ๐Ÿ˜‰

Random Question: If you filled out an NCAA bracket, who do you have winning it all? Kansas for me!


Filed under blog, Cooking Light, diet, entertaining, friends, garden, healthy cooking, travel