Diabetic Side Dish of the Week – Spinach Salad with Pomegranate Vinaigrette

October 10, 2021 at 6:02 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, Diabetic Side Dish of the Week | Leave a comment
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This week’s Diabetic Side Dish of the Week is a Spinach Salad with Pomegranate Vinaigrette. To make this week’s Side Dish you’ll be needing Baby Spinach, Pomegranate Seeds, Crumbled Goat Cheese, Walnuts, Pomegranate Juice, Olive Oil, Red Wine Vinegar, Honey, Salt, and Ground Black Pepper. There’s 161 calories and 11 net carbs per serving. The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2021! https://www.diabetesselfmanagement.com/

Spinach Salad with Pomegranate Vinaigrette
This quick and easy salad is low in carb but high in flavor. Featuring fresh spinach, pomegranate seeds, walnuts, goat cheese and homemade vinaigrette, it’s the perfect lunch for a late-spring day.

Ingredients
1 package (5 ounces) baby spinach
1/2 cup pomegranate seeds (arils)
1/4 cup crumbled goat cheese
2 tablespoons chopped walnuts, toasted*
1/4 cup pomegranate juice
2 tablespoons olive oil
1 tablespoon red wine vinegar
1 tablespoon honey
1/4 teaspoon salt
1/4 teaspoon black pepper

Directions
Yield: 4 servings

1 – Combine spinach, pomegranate seeds, goat cheese, and walnuts in large bowl.

2 – Whisk pomegranate juice, oil, vinegar, honey, salt, and pepper in small bowl until well blended. Pour over salad; gently toss to coat. Serve immediately.

*Note: To toast walnuts, spread in single layer in heavy-bottomed skillet. Cook over medium heat 1 to 2 minutes, stirring frequently, until nuts are lightly browned. Remove from skillet immediately. Cool before using.

Tip: For easier removal of pomegranate seeds, cut a pomegranate into pieces and immerse in a bowl of cold water. The membrane that holds the seeds in place will float to the top; discard it and collect the seeds. For convenience, you can find containers of ready-to-use pomegranate seeds in the refrigerated produce section of some supermarkets.

Nutrition Information:
Calories: 161 calories, Carbohydrates: 12 g, Protein: 4 g, Fat: 11 g, Saturated Fat: 3 g, Cholesterol: 4 mg, Sodium: 210 mg, Fiber: 1 g
https://www.diabetesselfmanagement.com/recipes/salads/spinach-salad-with-pomegranate-vinaigrette/

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* The latest medical and research news
* In-depth articles related to both Type 1 and Type 2 diabetes
* Weight Self-Management: Everything to maintain a healthy diet
* Diabetic Cooking: Recipes and meals for every occasion
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Diabetic Side Dish of the Week – Roasted Vegetable Salad With Capers and Walnuts

October 3, 2021 at 6:02 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, Diabetic Side Dish of the Week | 1 Comment
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This week’s Diabetic Side Dish of the Week is a Roasted Vegetable Salad With Capers and Walnuts. To make this week’s Dish you’ll be needing Brussels Sprouts, Yukon Gold Potatoes, Salt, Pepper, Dried Rosemary, Olive Oil, Red Bell Pepper, Walnuts, Capers, and White Wine Vinegar. What a perfect side! The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2021! https://www.diabetesselfmanagement.com/

Roasted Vegetable Salad With Capers and Walnuts
Like Brussels sprouts? You’ll love them in this simple salad, where they pair perfectly with roasted potatoes, walnuts, and capers. And what’s more, this dish is perfect for your next potluck!

Ingredients
1 pound small Brussels sprouts, trimmed
1 pound unpeeled small Yukon Gold potatoes, cut into halves
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon dried rosemary
5 tablespoons olive oil, divided
1 red bell pepper, cut into bite-size chunks
1/4 cup walnuts, coarsely chopped
2 tablespoons capers, drained
1 1/2 tablespoons white wine vinegar

Directions
Yield: 6 to 8 servings
Serving size: 1/6 of total recipe

1. Preheat oven to 400°F.

2. Slash bottoms of Brussels sprouts; place in shallow roasting pan. Add potatoes; sprinkle with salt, black pepper, and rosemary. Drizzle with 3 tablespoons oil; toss to coat. Roast 20 minutes. Stir in bell pepper; roast 15 minutes, or until tender. Transfer to large bowl; stir in walnuts and capers.

3. Whisk remaining 2 tablespoons oil and vinegar in small bowl until blended. Pour over salad; toss to coat. Serve at room temperature.

Potluck tip: To bring Roasted Vegetable Salad as a potluck dish, prepare in advance. Cover and refrigerate up to one day. Serve at room temperature at your host’s home.

Nutrition Information:
Calories: 239 calories, Carbohydrates: 24 g, Protein: 5 g, Fat: 15 g, Saturated Fat: 2 g, Cholesterol: 0 mg, Sodium: 208 mg, Fiber: 5 g
https://www.diabetesselfmanagement.com/recipes/salads/roasted-vegetable-salad-with-capers-and-walnuts/

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Your one-stop resource for advice, news and strategies for living with diabetes.

Inside every issue you’ll find…
* The latest medical and research news
* In-depth articles related to both Type 1 and Type 2 diabetes
* Weight Self-Management: Everything to maintain a healthy diet
* Diabetic Cooking: Recipes and meals for every occasion
* Quizzes, Q&As, Resources, Products, and more! Your one-stop resource for advice, news and strategies for living with diabetes.
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Appetizer of the Week – Apple-Cinnamon Popcorn Crunch

October 2, 2021 at 6:02 AM | Posted in Appetizer of the Week, Appetizers, diabetes, diabetes friendly, Diabetes Self Management | Leave a comment
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This week’s Appetizer of the Week is a Apple-Cinnamon Popcorn Crunch. To make thePopcorn Crunch you’ll be needing Unsweetened Dried Apple Rings, Air Popped Popcorn, Walnuts, Margarine, Vanilla Extract, Light Brown Sugar, and Cinnamon. There’s 144 calories and 14 net carbs per serving. The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2021! https://www.diabetesselfmanagement.com/

Apple-Cinnamon Popcorn Crunch
Looking for a light and crunchy snack for your brown-bag meal or child’s lunchbox? Featuring the fall flavors of cinnamon, apples and walnuts, this homemade popcorn concoction is sure to hit the spot!

Ingredients
Preparation time: 30 minutes
Baking time: 50 minutes
Cooling time: 30 minutes

2 cups unsweetened dried apple rings, chopped
10 cups air-popped popcorn
1/2 cup walnuts, chopped
4 tablespoons margarine, melted (not reduced-fat margarine)
1/2 teaspoon vanilla extract
2 tablespoons light brown sugar
1 teaspoon cinnamon

Directions
Yield: 11 cups
Serving size: 1 cup

1 – Preheat oven to 250°F. Place chopped apples in a single layer in a 9″ x 13″ baking pan and bake 20 minutes. Remove from oven and stir in popcorn and nuts. Set aside. In a small bowl, whisk together melted margarine, vanilla extract, brown sugar, and cinnamon. Drizzle evenly over popcorn mixture and toss well to coat. Bake for 30 minutes, quickly opening the oven door and stirring every 10 minutes. Watch carefully during the last 10 minutes and remove from the oven if apples begin to turn dark brown. (Apples should be crisp, but not overcooked.) Pour onto waxed paper to cool for 30 minutes. Store in an airtight container.

Nutrition Information:
Calories: 144 calories, Carbohydrates: 16 g, Protein: 2 g, Fat: 8 g, Saturated Fat: 1 g, Sodium: 59 mg, Fiber: 2 g
https://www.diabetesselfmanagement.com/recipes/snack/apple-cinnamon-popcorn-crunch-2/

Subscribe to Diabetes Self-Management Magazine
Your one-stop resource for advice, news and strategies for living with diabetes.

Inside every issue you’ll find…
* The latest medical and research news
* In-depth articles related to both Type 1 and Type 2 diabetes
* Weight Self-Management: Everything to maintain a healthy diet
* Diabetic Cooking: Recipes and meals for every occasion
* Quizzes, Q&As, Resources, Products, and more! Your one-stop resource for advice, news and strategies for living with diabetes.
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Kitchen Hint of the Day!

September 21, 2021 at 6:00 AM | Posted in Kitchen Hints | Leave a comment
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Health benefits of walnuts…….

One of the main reasons to eat walnuts is to help keep your heart healthy. Heart health is particularly important for people with diabetes who have an increased risk of heart disease.

If you have diabetes, you know that the foods you eat impact your blood sugar levels in different ways. Walnuts can be considered “diabetes-friendly” because they have less of an effect on blood sugars compared to other foods.

Walnuts are very low in carbohydrate, the nutrient that raises blood sugar levels more so than protein and fat. Plus, the protein, fat, and fiber in walnuts may help to limit the “spike” in blood sugars that can occur after eating (especially eating foods high in carbohydrate).

Kitchen Hint of the Day!

September 16, 2021 at 6:00 AM | Posted in Kitchen Hints | Leave a comment
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When buying Walnuts……..

Quality and good walnuts are usually elongated with a thin shell. If the nut is in the peel, then it must be whole without mechanical damage. Buy whole unshredded nuts, since it is better to see what kind of quality it is. They should not be moldy, stained, the color should be smooth and golden.

To store those Walnuts; Store shelled or unshelled walnuts safely in an airtight container and store in a cool, dry place. The refrigerator is a great choice as walnuts will remain fresh for up to three months. Walnuts will absorb odors so it is best to place them at distance from foods with strong odors, such as onions.

Diabetic Side Dish of the Week – Acorn Squash Stuffed with Wild Rice

September 5, 2021 at 6:02 AM | Posted in CooksRecipes, diabetes, diabetes friendly, Diabetic Side Dish of the Week | Leave a comment
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This week’s Diabetic Side Dish of the Week is Acorn Squash Stuffed with Wild Rice. To make this week’s Dish you’ll be needing Acorn Squash, Spices, Wild Rice, Yellow Onion, Bosc Pear, Walnuts, Sweetened Dried Cranberries, and more! The recipe is from the CooksRecipes website. At the Cooks site you’ll find a huge selection of recipes to please all Tastes, Diets, or Cuisines so be sure to check it out today for any of your recipe needs! Enjoy and Eat Healthy in 2021! https://www.cooksrecipes.com/index.html

Acorn Squash Stuffed with Wild Rice
This autumnal side dish goes wonderfully with roasted poultry, ham and pork.

Recipe Ingredients:
3 acorn or dumpling squash
Freshly ground pepper
Freshly ground nutmeg
4 tablespoons butter – divided use
3/4 cup wild rice
1 1/2 cups low sodium chicken broth
1/4 teaspoon salt, plus more to taste
2 cups water
2 tablespoons olive oil
1 medium yellow onion, finely chopped
1 clove garlic, minced
1 stalk celery, finely chopped
2 Bosc or Anjou pears, peeled and cut into 1/2-inch dice
2 teaspoons minced sage leaves
2 teaspoons thyme, minced
1/3 cup parsley, minced
1/3 cup chopped walnuts, toasted*
1/3 cup sweetened dried cranberries

Cooking Directions:
1 – Preheat the oven to 350°F (175°C).
2 – Cut each squash in half crosswise. Scoop out and discard seeds and strings. If necessary, trim top and bottom so that squash will sit level, and place on a rimmed baking sheet, cut side up. Sprinkle each half with a little salt, pepper, and nutmeg, to taste. Using 3 tablespoons butter, dot each half with some butter. Cover pan tightly with foil and bake squash just until moist and tender, about 45 minutes.
3 – Meanwhile, combine rice, chicken broth, 1/4 teaspoon salt, and 2 cups of water, in medium saucepan. Bring to a boil over medium-high heat. Reduce heat to a simmer, partially cover, and cook, stirring occasionally, until rice is tender, about 40 minutes. When rice is done most of the water should be evaporated.
4 – In a 10-inch sauté pan, heat the olive oil over medium heat. Swirl to coat the pan and sauté onion, garlic, celery, and carrot until slightly softened, about 3 minutes. Add pears and sauté 2 minutes longer. Cover pan, adjust heat to medium-low, and cook vegetables until crisp-tender, 3 minutes longer. Add sage, thyme, and parsley and sauté 1 more minute. Remove from heat.
5 – In a large bowl, combine cooked rice, sautéed vegetables and pears, walnuts and dried cranberries. Taste and add salt and pepper, if desired.
6 – Mound the rice mixture into the squash halves, dividing it evenly. Cut 1 tablespoon butter into small pieces. Dot each stuffed squash with butter. Cover with foil.
7 – Bake at 350°F (175°C) until heated through, about 20 minutes.
Makes 6 servings.

*Toasting nuts brings out their full, rich flavor. Place nuts in a single layer on a rimmed baking sheet and bake at 350°F (175°C) until lightly browned, about 5 to 8 minutes. Alternatively, nuts can be browned in a microwave. Place nuts in a single layer on a microwave-safe plate, and microwave on high power for 2 to 3 minutes, or until lightly browned. Watch carefully that they do not burn.
https://www.cooksrecipes.com/sidedish/acorn_squash_stuffed_with_wild_rice_recipe.html

Diabetic Side Dish of the Week – Spring Greens With Blueberries, Walnuts, and Feta Cheese

July 18, 2021 at 6:02 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, Diabetic Side Dish of the Week | Leave a comment
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This week’s Diabetic Side Dish of the Week is Spring Greens With Blueberries, Walnuts, and Feta Cheese. To make this week’s Recipe you’ll be needing Canola Oil, White Wine Vinegar, Dijon Mustard, Salt, Black Pepper, Mixed Spring Greens, Blueberries, Reduced-Fat Crumbled Feta Cheese and Chopped Walnuts. The Recipe has 145 calories and 5 net carbs per serving. The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2021! https://www.diabetesselfmanagement.com/

Spring Greens With Blueberries, Walnuts, and Feta Cheese
Blueberries are a superfood! Get the antioxidant boost of these juicy fruits in this quick and easy salad. It takes just nine ingredients and a few simple steps to throw together.

Ingredients
1 tablespoon canola oil
1 tablespoon white wine vinegar or sherry vinegar
2 teaspoons Dijon mustard
1/2 teaspoon salt (optional)
1/2 teaspoon black pepper
5 cups mixed spring greens (5 ounces)
1 cup fresh blueberries
1/2 cup reduced-fat crumbled feta cheese
1/4 cup chopped walnuts or pecans, toasted*

Directions
Yield: 4 servings
Serving size: 1 1/4 cups

1. Whisk oil, vinegar, mustard, salt, if desired, and pepper in large bowl.

2. Add greens and blueberries; toss gently to coat. Top with cheese and walnuts. Serve immediately.

*To toast nuts, place in nonstick skillet. Cook and stir over medium-low heat until nuts begin to brown, about 5 minutes. Remove immediately to plate to cool.

Nutrition Information:
Calories: 146 calories, Carbohydrates: 8 g, Protein: 5 g, Fat: 11 g, Saturated Fat: 2 g, Cholesterol: 5 mg, Sodium: 300 mg, Fiber: 3 g
https://www.diabetesselfmanagement.com/recipes/salads/spring-greens-with-blueberries-walnuts-and-feta-cheese/

Subscribe to Diabetes Self-Management Magazine
Your one-stop resource for advice, news and strategies for living with diabetes.

Inside every issue you’ll find…
* The latest medical and research news
* In-depth articles related to both Type 1 and Type 2 diabetes
* Weight Self-Management: Everything to maintain a healthy diet
* Diabetic Cooking: Recipes and meals for every occasion
* Quizzes, Q&As, Resources, Products, and more! Your one-stop resource for advice, news and strategies for living with diabetes.
https://www.diabetesselfmanagement.com/subscribe/

Kitchen Hint of the Day!

July 8, 2021 at 6:00 AM | Posted in Kitchen Hints | Leave a comment
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Leftover Walnuts………..

Grind leftover walnuts and coat a cake pan with them instead of flour.

Turkey Strawberry Salad

June 25, 2021 at 6:01 AM | Posted in Jennie-O, Jennie-O Turkey Products | Leave a comment
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I have a recipe for a Turkey Strawberry Salad. To make this recipe you’ll be needing Strawberries, Honey, Balsamic Vinegar, Coarsely Cracked Pepper, Olive Oil, Mixed Greens, and Toasted Walnut Pieces. Another good one from Jennie – O – Turkey. You can find this recipe along with all the other Delicious and Healthy Recipes at the Jennie – O Turkey website. Stay Safe and Make the SWITCH in 2021! https://www.jennieo.com/

Turkey Strawberry Salad
Fresh berries and lean protein make this flavorful Turkey Strawberry Salad the ultimate summer recipe. Perfect for a picnic, brunch or weeknight dinner and ready in under 30 minutes!

Total Time – 30 Minutes
Serving Size – 4 Servings

INGREDIENTS
2 cups fresh strawberries, divided
1 tablespoon honey
2 tablespoons balsamic vinegar
¼ teaspoon coarsely cracked pepper
¼ cup olive oil
1 (10-ounce) package fresh mixed greens or baby spinach
8 ounces JENNIE-O® Turkey Breast Roast, sliced
½ cup walnuts pieces, toasted

DIRECTIONS
1) Place 1 cup strawberries in blender. Cut remaining strawberries in half and reserve to garnish salad.

2) Add honey, balsamic vinegar and coarsely cracked pepper to strawberries in blender; blend until smooth. Slowly drizzle in oil and blend to emulsify.

3) In large bowl, toss mixed greens with desired amount of strawberry dressing and divide among 4 serving plates.

4) Top with turkey and remaining strawberries and sprinkle with toasted walnuts.

RECIPE NUTRITION INFORMATION
PER SERVING
Calories 310
Protein 22g
Carbohydrates 18g
Fiber 5g
Sugars 12g
Fat 19g
Cholesterol 40mg
Sodium 850mg
Saturated Fat 2g
https://www.jennieo.com/recipes/turkey-strawberry-salad/

Fried Walleye Fillet w/ Roasted Butternut Squash and Roasted Asparagus

March 26, 2021 at 7:11 PM | Posted in fish | Leave a comment
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Today’s Menu: Fried Walleye Fillet w/ Roasted Butternut Squash and Roasted Asparagus

 

For Breakfast this morning I had a cup of Bigelow Decaf Green Tea. Very windy and 59 degrees out today, felt cooler with wind blowing out all day. We didn’t get any damage in our area but tree limbs down from the storm that moved through last night. Some areas had flooding and heavy wind damage, we were lucky! I got the cart, rake and leaf blower out of the shed and cleaned up around the yard, limbs and garbage. Then I went over and gave a couple of neighbors a hand. For Dinner tonight I prepared Fried Walleye Fillet w/ Roasted Butternut Squash and Roasted Asparagus. Love this trio of food together but haven’t had it in a while.

 

Walleye tonight! I bought the Walleye, Butternut Squash, and Asparagus all from Meijer. To prepare the Walleye I first rinsed the fillet in cold water and patted it dry with a paper towel. Next I cut the Fillet in half. Then to prepare it I seasoned it with McCormick Grinder Sea Salt and Black Pepper Medley. Put the fillets in a Hefty Plastic Bag and added some Progresso Italian Style Bread Crumbs, sealed the bag and shook till the fillet was well coated. I then fried them in Extra Light Olive Oil on medium heat, about 4 minutes per side till golden brown! I love Walleye, as I do most Fish. Walleye is so meaty and has such a fresh flavor!

 

Then for one side I prepared some Roasted Butternut Squash, easy recipe for some delicious Butternut Squash! I purchased 2 small packages of Diced Butternut Squash at Meijer. They sell packages of it that they dice up. This is a lot easier than peeling and seeding one yourself, especially if you don’t have a good knife to cut it. I’ll need; 1 package of Diced Butternut Squash, Walnut Pieces, Bacon Pieces, 1 tablespoons Extra Light Olive Oil, 1 1/2 teaspoons McCormick Grinder Sea Salt, and 1 teaspoon McCormick Grinder Peppercorn Medley.

 

To prepare it; Preheat the oven to 400 degrees F. Place the Squash on a sheet pan and drizzle with the Olive Oil, Salt, and Peppercorn and toss well. Arrange the squash in one layer and roast for 25 to 30 minutes, until the Squash is tender, turning once with a spatula. And done, very easy to prepare. With the small amount of Seasoning and Olive Oil, it really brings out the flavor of Butternut Squash! The Walnuts work perfect with the Squash.

 

 

Then for another side dish I prepared Roasted Asparagus for one side. To prepare the Asparagus I just needed Extra Virgin Olive Oil, Cloves Roasted Asparagus Garlic (minced), Sea Salt, Freshly grated Black Pepper, Lemon Juice, and Shredded Parmesan Cheese. Rinse clean the asparagus. Break the tough ends off of the asparagus and discard. Lay the asparagus spears out in a single layer in a baking dish or a foil-covered roasting pan. Drizzle olive oil over the spears, roll the asparagus back and forth until they are all covered with a thin layer of olive oil. (Alternatively you can put the asparagus and oil in a plastic bag, and rub the bag so that the oil gets evenly distributed.) Sprinkle it with minced garlic, salt, and pepper. Rub over the asparagus so that they are evenly seasoned. Place the pan in the oven and cook for approximately 8-10 minutes, depending on how thick your asparagus spears are, until tender when pierced with a fork. Drizzle with a little fresh lemon juice and shredded Parm Cheese before serving. For Dessert/Snack later a 100 Calorie Mini Bag of Snyder’s Pretzels with a Diet Raspberry Tea Snapple to drink.

 

 

 


Walleye Nutrition Facts

1 – 6 ounce serving
Calories 148 Calories from fat 17
% Daily Value 1
Total Fat 1.9g 3%
Sat. Fat 0.4g 2%
Cholesterol 137 mg 46%
Sodium 81mg 3%
Total Carbs. 0g 0%
Dietary Fiber 0g 0%
Protein 30.4g
Calcium 174.9 mg

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