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Donuts with Perks

November 5, 2020 By Kim Galeaz

A donut-loving dietitian?! Yes. Absolutely. And it's even better when those decadent donuts contain health benefits. Perks like half or all whole-grain. Fiber. Extra vitamins and minerals. Fruit. Baked rather than fried. Oh sure, they all still have calories, fat and sugar. I'm not worried about that and I hope you're not either. Because you've learned to balance your choices and enjoy every bite. And maybe you've learned to "be like Jeff" when it comes to cookies, cake and donuts: always, ...

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Filed Under: food talk, recipes Tagged With: antioxidants, blueberries, breakfast, brunch, donuts, doughnuts, healthy aging, nutrients, snack, treats, whole-grain

Spice Cake with Orange Buttercream Frosting

April 10, 2020 By Kim Galeaz

Spice cake. Simple. Elegant. Flavorful. My Spice Cake with Orange Buttercream Frosting pleases everyone, from non-chocolate lovers to those that love cinnamon, nutmeg and all things orange. Even those who say they aren't fond of spice cakes because they might be "too clove-forward." The mixture of spices in my cake is just perfect according to the Jeffs, who consider themselves Spice Cake aficionados. No fussy or special ingredients needed for this easy cake. You probably already have ...

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Filed Under: food talk, recipes Tagged With: baking, buttercream, cake, cinnamon, dessert, frosting, icing, orange, spice cake, spices

Ham Leftovers Get Creative with Cajun and Cuban Inspired Dishes

April 8, 2020 By Kim Galeaz

  Time for a twist with all that leftover ham in your fridge. Try Cajun Red Beans and Rice with Ham and Andouille Sausage or Cuban Empanadas. Or both. Why do I love ham as a registered dietitian nutritionist? Because it's lean and low fat as well as versatile. Ham has only 3 grams fat in every 3 ounce portion. That's lean. Plus, it packs around 20 grams protein in every 3 oz. serving. Get a dose of immune-supporting nutrients with Cajun Red Beans and Rice with Ham & Andouille ...

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Filed Under: food talk, recipes Tagged With: beans, brunch, Cajun, canned foods, Cuban, Dinner, Easter ham, empanadas, family meals, ham, lean protein, pie crust, skillet dish, stovetop, vegetables

Fiesta Taco Beef Filling

March 24, 2020 By Kim Galeaz

My super easy skillet dish makes Taco Tuesday a snap, or any night you're craving tacos, burritos or nachos. And surprise! You'll be getting a hefty dose of vegetables along with this protein-rich filling since it contains canned corn, black beans and diced tomatoes. Add extra cumin, chili powder, hot pepper sauce and crushed red pepper if you prefer dishes hot and spicy. Or use less if you prefer milder seasonings. I love making it with 90% lean ground beef. You'll never miss the fat in this ...

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Filed Under: food talk, recipes Tagged With: beans, beef, black beans, burritos, canned foods, corn, Dinner, easy meals, family meals, fiesta, lean protein, Mexican, nachos, salsa, sheet pan, skillet, stovetop, taco tuesday, tacos, tomatoes, tortillas, vegetables

Family Friendly Cheeseburger Pizza

September 5, 2019 By Kim Galeaz

Pizza or cheeseburgers for dinner tonight? Make them both! Cheeseburger pizza is ready in less than 30 minutes. Just grab the skillet and brown the ground beef, unwrap the ready-to-use pizza crust, open the bag of shredded cheese, chop the onion and you're minutes away from a kid-friendly, family-friendly meal that makes everyone happy. Of course as a registered dietitian nutritionist, I'm thrilled this easy pizza contains 4 of the 5 nutrient-rich food groups: grains (crust), vegetables ...

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Filed Under: food talk, recipes Tagged With: cheeseburgers, Dinner, dinner dash, easy meals, family meals, fast meals, kid favorites, kid-friendly, lean protein, pizza, pizza lovers, vegetables

Smart Eating with Pork in the New Year

December 31, 2018 By Kim Galeaz

What's your healthier eating goal for the New Year? Maybe it's eat more fruits and vegetables, add more whole grains or pack in more protein for satiety. If it's all three, I have a few easy ways to accomplish that right away. From party appetizers and entrees for entertaining, to weeknight meals and breakfast meats, there's a pork pick for everyone! Goal: Eat more whole grains and vegetables. My Ham Party Pinwheels help you easily do that. And they're the perfect no-bake, no-cooking, ...

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Filed Under: food talk, recipes Tagged With: appetizers, bacon, breakfast, breakfast meat, cheese, Dinner, espresso, family meals, fruits, ham, meals, party foods, pork, quick meals, sausage, tenderloin, vegetables

Election Night Tradition with a Twist

November 6, 2018 By Kim Galeaz

Election Night. My husband Jeff and I watch the election results while enjoying chili and cornbread, usually my Hearty Big Beef Chili. But these unusual times call for a break from tradition. So I'm making my Caribbean Chili. (Doesn't that blue bowl really make the chili pop?)  While anxiously watching the election results, we'll think of the blue waves near the Caribbean Islands. Blue waves that make us feel more calm and secure. Blue waves capped with decorum and decency. Blue waves that ...

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Filed Under: food talk, recipes Tagged With: beef, blue waves, Caribbean, chili, election night, family meals, pork, whole-grain

Four Reasons to Stop Calling Pizza “Junk Food”

October 19, 2018 By Kim Galeaz

Here's why I'd like you to stop calling pizza "junk food." 1. Pizza typically provides at least three of the five nutrient-rich food groups. Surprise! Pizza indeed has nutritional value. Take a basic, kid-favorite cheese pizza. It contains cheese (dairy), tomato sauce (vegetable) and crust (grains.) Make a Hawaiian Pizza by adding ham (protein) and pineapple (fruit) and now you’ve got all five nutrient-rich food groups! This hardly qualifies as “junk food.” Which by the way, is a term I ...

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Filed Under: food talk Tagged With: cheese, family meals, farming, Indiana agriculture, Indiana Farmers, lean protein, livestock, parties, pepperoni, pizza, vegetables

Six Better Breakfasts

September 5, 2018 By Kim Galeaz

Two secrets for a better breakfast. Foods with power-packed nutrients that stick with you and keep you operating at peak performance all day. Easy and fast to fix. Since September if Better Breakfast Month, it’s time to dispel the myth that healthy breakfasts are time-consuming. Nope, I think there are so many fast and healthy options, there aren’t enough days in the week to enjoy them all! I’ll start with six of my favorite ideas to inspire you to create better breakfasts. Or if ...

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Filed Under: food talk Tagged With: breakfast, easy breakfast, family meals, fast breakfast, fruit, grab 'n go breakfast, lean protein, vegetables, whole-grain

31 Reasons I’m Vibrant at Sixty. Reason #25 Bollywood Dancing

March 27, 2018 By Kim Galeaz

 Tonight I had my first Bollywood Dancing Class. Talk about getting outside your comfort zone and stretching your body and brain...I certainly did tonight!     New dance moves. I stretched my body because this was sort of a Zumba-Bollywood dancing type class. Great cardio of course, but more importantly it contributes to healthy, vibrant aging because I was moving my body in new ways. I’ll admit I had a hard time with some of the dance moves – maybe 60% success rate -but I ...

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Filed Under: food talk Tagged With: bollywood, dancing, Indian music

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Latest Recipes

Perfect Pairs: Holiday Cookies and Seasonal Songs

Donuts with Perks

Spice Cake with Orange Buttercream Frosting

Food Talk

  • Donuts with Perks
  • Spice Cake with Orange Buttercream Frosting
  • Ham Leftovers Get Creative with Cajun and Cuban Inspired Dishes
  • Fiesta Taco Beef Filling
  • Family Friendly Cheeseburger Pizza

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