Microwave Cooked Quinoa Alfredo – Easy, Fast and Fully Flavorful

Not too long ago, I posted an updated step-by-step picture book recipe showing how to cook fantastically flavorful and nutritious quinoa (keen-wah) on the stove very easily (here’s a link to that post that includes quinoa’s nutritional information). Like rice and pasta, quinoa is incredibly versatile, but what appeals to me most about quinoa is its uniquely nutty flavor and snap and chew texture. Great! Read more »

New Sweet & Savory Power Tuna Salad Video

Been out for some great cross country skis lately right around the corner from where I live. And when I come back in, I’m soaked wet from the inside out and good to go for something darn flavorful and nutritionally sound to take a bite out of hunger.

Recently, I posted a new step-by-step picture book recipe showing how to make Sweet and Savory Power Tuna Salad… Read more »

How to Cook Quinoa & Quinoa Nutrition – All in Pictures

Quinoa fresh off the stove

Quinoa (pronounced “keen-wah”) has very quickly become one of my favorite…seeds. Yah, right away, that’s one of the things that makes it stand out. Because it’s not a member of the true grass family, like wheat, barley, rye and other grass grains, quinoa, which comes in white, red and back color variations, is really a seed, and it’s actually the seed of the goosefoot plant.  Read more »

Incredible Nutritional Difference: Mayo vs. Non-Fat Greek Yogurt

Last post I mentioned that I’d show the nutritional difference between regular mayonnaise and non-fat Greek yogurt. Before showing that difference, though, I will say that I’ve used non-fat Greek yogurt not only as a more nutritious substitute but also as a fresh and lively flavor-enhancing alternative to mayonnaise.

Most importantly, when making this comparison – as with any other nutrition label comparison, make sure to check the serving size as circled below.

The serving size listed on the mayonnaise label is 1 tablespoon, or about 1/2 ounce. The serving size for the non-fat Greek yogurt is 1 cup, or 8 ounces. That means you either have to multiply the nutritional values on the mayonnaise label by 16 (there are 16 tablespoons in 1 cup/8ounces) or divide what you see on the non-fat Greek yogurt label below by the same 16 (1 cup = 16 tablespoons).

Below is a table comparing the nutritional values of 1 tablespoon of mayonnaise to 1 tablespoon of non-fat Greek yogurt. The difference is significant!


Sweet and Savory Power Tuna Salad – All in Pictures

Sweet & Savory Tuna Salad

Not too long ago, I showed how to turn plain old tuna salad into much more flavorful and nutritious POWER TUNA SALAD by replacing high fat, high calorie mayonnaise with high protein, low calorie non-fat plain Greek yogurt. I’ll write up a mayonnaise to non-fat Greek yogurt nutrition comparison next.

But first, here’s a great way to add variety to that power tuna salad by using the sweet and savory ingredients like fresh apple, dried cranberries and sun dried tomatoes shown below. Great stuff! Just click either picture on this page for a complete, easy to follow SWEET AND SAVORY POWER TUNA SALAD step-by-step picture book recipe.


Sugar Is NOT Just Sugar

1 Taspoon Sugar (sucrose)
Until about a month ago, I believed all sugars were about the same. Wrong.

Briefly, as shown in the diagram below,…

Sucrose is 1 part glucose and 1 part fructose

…sucrose – white table sugar – is made of one part glucose (the energy of life) and one part fructose (what I now regard as “feast or famine” energy).

Bottom line: glucose and fructose are two very distinct molecules structurally that are metabolized entirely differently in our bodies. Read more »

“Snowful” Exuberance!

Screenshot 2014-02-04 21.19.00

Anyone else have a tough time going to sleep last night knowing a good pounding of snow was on the way today?

I’d only first heard it was really coming as I finished up a terrific winter walk in the woods at Lake Chauncy late yesterday afternoon. I ran into a woman walking her dogs who told me a bit stressfully that she was making the most of the time she had right then to get outside before the snow.

“We’re really supposed to get snow?” Read more »

Power Tuna Salad Step-By-Step Video


Click this link or the picture above for a short step-by-step video that uses a combination of video, sound and text-over-video to show how to make power tuna salad that substitutes high fat and calorie mayonnaise with high protein, low calorie non-fat Greek yogurt.

Great stuff and all quick and easy to make using the ingredients shown below.

Snow Changing Perspective

Chauncy Rain 1-27-14It’s about perspective. Sometimes you don’t get what you want, but what you do get turns out even better – if you give it a chance.

I remember the weather guess about a week and half ago calling for just enough snow to make driving – and cycling – a problem for that Saturday and Sunday. The cycling part bothered me. I’d been just a hair ahead of pace to meet an aggressive personal mile goal this year that runs April to April but was starting to lose ground due to weather and a stretch with the flu (yah, even with a flu shot) that kept me off the road in December. Read more »

Transforming Plain Tuna Salad into Power Tuna Salad

Here’s a quick and easy way to substitute traditional mayonnaise, which is high in fat and calories, with non-fat, high-protein plain Greek Yogurt (2-3 times the protein content of regularly processed plain yogurt) along with a little mustard to turn plain old tuna salad into reinvigorated fantastically flavorful Power Tuna Salad.

Ingredients are shown below. Just click either picture on this page for a complete, easy to follow step-by-step picture book recipe.

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