“Laughter is Brightest, Where Food is The Best” – Irish Proverb


One of the most basic and long-lasting ways to start the day is to have an egg with avocado toast! Eggs are a simple food that is relatively inexpensive.

Eggs raise good cholesterol, called high-density lipoprotein (HDL). HDL is known to have a cleansing effect on blood vessels. “Some studies have shown great promise with eating two eggs daily. Some studies suggest two eggs every day for up to six weeks can help to increase HDL cholesterol by ten percent, which is important for health.”

Since many recipes call for eggs, then eggs would be an excellent item to stock in the refrigerator.


Grass fed ground beef

Grass-fed and grass-finished beef comes from cattle raised on grass or alfalfa for at least part of the year. Grass-fed is no longer a USDA-regulated term. To ensure you’re buying a quality product, purchase directly from a local farmer or look for beef with the AGA (American Grass-fed Association) seal of approval.

Grass-fed beef has several health benefits. It contains more vitamins and minerals, omega–3 fatty acids, and CLA than grain-fed beef. These nutrients have been shown to fight a number of diseases and ailments.

Purchase the highest quality you can reasonably afford.



Tempeh is made from whole soybeans. One serving of tempeh contains more fiber than most peoples consume in one day. Tempeh is a great choice for people who have difficulty digesting plant-based high-protein foods like beans and legumes or soy foods such as tofu. Bring on the Tempeh!

“According to Dr. Axel Rod tempeh is known to reduce cholesterol, increase bone density, reduce menopausal symptoms and promote muscle recovery.”

Tempeh has the same protein quality as meat and contains high levels of vitamins B5, B6, B3 and B2.

The protein in tempeh is excellent for diabetic patients, who tend to have problems with animal sources of protein. The protein and fiber in tempeh can also prevent high blood sugar levels and help in keeping blood sugar levels under control.

Tempeh makes a great meat substitute in basic dishes such as vegetarian tacos!



Tofu,  is typically used in Asian cuisine. It is a bean curd and is prepared by pressing coagulated soy milk into flat white blocks.

Vegetarians and vegans consider it ideal because it contains no traces of animal products. Tofu has a very low-calorie count, which makes it an attractive option for people who want to lose weight. It contains a very small amount of fat, but a large amount of protein.  It has very low sodium and almost no cholesterol.  It is also considered to be very nutritious!

It’s a rich source of iron, magnesium, copper, and phosphorous. It also has good amounts of calcium and potassium. There are even trace amounts of zinc, which is an essential mineral for health. It also has significant levels of vitamin C, thiamin, riboflavin and vitamin B6. 



Salmon is a species of fish which is found both in fresh water (rivers) and saline water (seas), depending on the stage of its development. The varieties of this fish are usually identified based on the ocean where they are located. There is only one type of Atlantic salmon, and five kinds of Pacific salmon namely, chinook (or king), sockeye (or red), coho (or silver), pink, and chum.

This fish is packed with omega-3 fatty acids, which promotes good health. The health benefits of salmon are good heart health, reduced cancer risk, improved cognition, bone, and joint health, vibrant skin, improved vision, and an energized metabolism. Salmon is also considered to be a brain food and calming agent for those with ADHD.

Salmon is a very good source of proteins, and fatty acids. Omega-3 and vitamins like vitamin A, Vitamin D and some members of the B vitamin family like choline, and biotin. It also contains minerals like selenium, zinc, calcium, and iron.

Sushi any one? I love Salmon in sushi.



Tuna is found in tropical waters. It is suggested that we steam Tuna to get the maximum benefit of its antioxidants!.

Studies show a link between tuna to decreased risk of this cardiovascular-related problems. ” Tuna is also rich in protein. Tuna can help you avoid the risk of having a stroke. Tuna has omega-3 fatty acid, which helps prevent high blood pressure.

Try tuna in pasta or salads.


Canned Beans

Beans are an essential part of any healthful diet. The daily requirement is about half a cup a day of beans. You can count them as both a protein and a vegetables,

Canned bean or cooked beans? Canned beans cost about three times more than dried beans. But, dried beans take longer to cook. Nutritionally, cooked and canned are about the same, but the sodium content of canned beans can be 100 times more than that of cooked. Draining and rinsing the canned beans can get rid of about half the sodium, but you’re also draining and rinsing away some of the nutrition.

Beans are excellent sources of fiber, folate, plant protein, plant iron, vitamin B1, and minerals such as magnesium, phosphorus, potassium, and copper. It is naturally low in sodium.

 Whether or not you choose canned or cooked. Beans are full of fiber and nutrients and are encouraged as part of an overall healthy diet.



Lentils are our best friends. They are nutritious and offer plenty of essential nutrients that benefit our health.

“Studies show a single cup of cooked lentils contains 16 grams of dietary fiber, or 63 percent of the U.S. Department of Agriculture’s recommended daily allowance of fiber for an adult man or woman on a 2,000-calorie diet.” “Lentils contain some soluble fiber, but are an outstanding source of insoluble fiber.”” A diet that includes plenty of insoluble fiber can regulate bowel movements, promote digestive system health and may significantly decrease the risk of colon, breast, throat and esophageal cancer.”” Fiber-rich foods like lentils may also help prevent stroke, heart disease, diabetes, high blood cholesterol and hypertension.”

How many ways can you cook lentils? Thoughts?



A Middle-Eastern staple, hummus is now a standard part of the diets of many Americans. This mashed chickpeas offers a delicious healthy alternate to creamy, cheesy dips.

Its made from lemon, tahini and garlic. It benefits fweight management and heart health.

A serving of hummus is rich in minerals like iron, phosphorus, magnesium, copper and manganese. These minerals perform a variety of functions in the body, assisting with bone, muscle, tissue and enzyme formation.

“One recent study found an association between those who eat hummus and weight control.” “In research published in the journal Nutrition and Food Sciences in 2016, people who consumed hummus were 53 percent less likely to be obese and 43 percent less likely to be overweight than those who didn’t.”” They also had a 48 percent reduced risk of larger waist circumferences.”” The filling nature of hummus as a snack might contribute to these results, or it may be that those who add it to their diets follow healthier regimens in general.”

Make your own hummus! How about that! Purchase a food processor. Put your favorite ingredients in your hummus. Try red pepper, sun-dried tomato, beet, artichoke or spinach. It tastes soo good as a dip with fresh carrots and celery.

Oh! Try a whole-wheat pita sandwich with hummus, sliced cucumber, feta cheese, red bell pepper and sprouts.

Just experiment!