Massaged Kale Salad – for a crunch, lemony goodness!

  Serves 6

All you need:

2 bunches of kale

½ cup freshly grated Parmesan Cheese

1/3 cup extra virgin olive oil

¼ cup Hy-Vee lemon juice

3 large cloves garlic, minced

1 Tablespoon soy sauce or Dijon mustard

½ teaspoon ground pepper

¼ teaspoon salt                    


All you do:

  1. Strip leaves from the stems, discard stems.  Wash and dry the leaves. Tear the leaves into small pieces and place in a large bowl. Add Parmesan cheese, oil, lemon juice, garlic, soy sauce,pepper and salt.
  2. With clean hands, firmly massage and crush the greens to work in the flavors. Stop when volume is reduced by half. The greens will look a little darker and shiny.

Nutrition facts: 185 calories, 15 g fat (3 g sat fat, 10 g mono) 6 mg chol, 9 g carbo, 5 g protein 234% Vitamin A, 159% Vitamin C, Calcium 18%




Today I listened to Brian Wansink, Ph D from Cornell University the food authority or food spy has been studying food cues that makes us overeat! His principles include change your environment because you are hard wired and changing your mind is a difficult thing. Using internal cues to tell if you are full instead of any empty bag, empty plate or the end of a TV show. Portion out your plate and sit 6 feet away from seconds, use a smaller plate, bowl and tall glasses are all cornerstones to his “ripple effect” for eating less instead of counting calories. Read more about his well-documented research.

Yummy Roasted Artichokes, never thought they could taste this good, try it!

Roasted Brussels Sprouts                      

All you need:

  • 1 red onion, peeled and cut into ½-inch pieces
  • 6 cups rinsed, drained, halved Brussels sprouts, rinsed, drained and halved
  • 4 medium carrots, peeled and cut into ½-inch pieces (about 2 cups)
  • 3 tablespoons olive oil
  • 3 tablespoons Gourmet Garden Mediterranean Herb Blend (or 2 minced garlic cloves + 2 ½ tablespoons fresh herbs, such as thyme, parsley, oregano)
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • 3 tablespoons dry vermouth or dry white wine
  • 6 tablespoons shredded Parmesan cheese, divided
  • 1-2 tablespoons balsamic glaze, such as Colavita Balsamic Glace

 All you do:

Heat oven to 425 degrees.  Line two large roasting pans with aluminum foil; spray with non-stick spray. 

  1. In a large bowl, toss the onion, Brussels sprouts and carrots with olive oil, herbs, salt and pepper.  Mix well.  Divide between pans and spread in an even layer so vegetables are not crowded together (they need space for air to circulate and for caramelization to occur).  
  2. 2.      Sprinkle with the vermouth or dry white wine.  Place in oven and roast the vegetables for 12 minutes.  Sprinkle each pan with half the Parmesan and toss gently.  Continue roasting until vegetables are well browned, and just fork-tender, about 5-8 minutes longer.  Drizzle with balsamic glaze.  Serve. Serves 4

*To substitute frozen Brussels sprouts: Microwave 3 (16-ounce) packages frozen Brussels sprouts in a microwave-safe bowl; cover with plastic wrap.  Microwave for 3 minutes on power 6; toss to redistribute.  Cover and return to microwave; cook for another 2-3 minutes on power 6 or until thawed.  Cut in half and proceed with step 2 in recipe.

The information is not intended as medical advice.   Please consult a medical professional for individual advice.


About Eosinophilc esophagitis, inflammation and elimination diet

Food elimination diet identifies causes of difficulty swallowing and swelling of the throat

Public release date: 20-Jun-2012

Contact: Alissa J. Cruz
American Gastroenterological Association

Food elimination diet identifies causes of difficulty swallowing and
swelling of the throat

A six-food elimination diet significantly improves symptoms in adult
patients with eosinophilic esophagitis (EoE), according to a new study
in Gastroenterology, the official journal of the American
Gastroenterological Association. In EoE, eosinophils and other
inflammatory cells cause inflammation of the esophagus in response to an
allergic stimulus. Previously thought to be a rare disease, EoE has
become one of the most common causes for dysphagia (difficulty
swallowing), heartburn and the sensation of “food stuck in the throat”
in adults. Similar to children, this study has now shown that food
allergens have a causative role in the majority of adults with EoE.

An elimination diet that identifies specific food triggers is an
effective therapeutic alternative to corticosteroids for adults with
EoE. Furthermore, the results of a reintroduction process in which these
trigger foods are added back into a patient’s diet support the fact that
food antigens are driving this response; this provides new insight into
the nature of the inflammatory response in adult EoE.

“By first eliminating, then systematically reintroducing foods in our
adult patients, we were able to identify the specific food triggers that
caused their symptoms, such as heartburn, chest pain and difficulty
swallowing, or the sensation of food being stuck in their throat,” said
Nirmala Gonsalves, MD, of Northwestern University and the lead author of
this study. “Given the poor sensitivity of skin prick testing and lack
of history of food allergy or intolerance, the six-food elimination diet
with reintroduction is the only reliable method to date to identify food
triggers in adult eosinophilic esophagitis and should allow us to better
tailor diet to individual patients for long-term management.” View a
video abstract in which Dr. Gonsalves discusses her study findings.

A diet that eliminates all of the six most commonly allergenic foods
(milk, soy, egg, wheat, peanuts/tree nuts and shellfish/fish)
significantly improves symptoms and reduces esophageal tissue damage
associated with EoE in adults. In fact, 78 percent of patients achieved
greater than a 50 percent reduction in peak eosinophil (white blood
cell) counts in their esophagus; dysphagia symptom scores improved
significantly after the elimination diet. Once trigger foods were
reintroduced, all patients had recurrence of their symptoms within five
days. These results suggest that EoE is likely the same disease in
children and adults.

About the AGA Institute

The American Gastroenterological Association is the trusted voice of the
GI community. Founded in 1897, the AGA has grown to include 17,000
members from around the globe who are involved in all aspects of the
science, practice and advancement of gastroenterology. The AGA Institute
administers the practice, research and educational programs of the

About Gastroenterology

Gastroenterology, the official journal of the AGA Institute, is the most
prominent scientific journal in the specialty and is in the top 1
percent of indexed medical journals internationally. The journal
publishes clinical and basic science studies of all aspects of the
digestive system, including the liver and pancreas, as well as
nutrition. The journal is abstracted and indexed in Biological
Abstracts, Current Awareness in Biological Sciences, Chemical Abstracts,
Current Contents, Excerpta Medica, Index Medicus, Nutrition Abstracts
and Science Citation Index. For more information, visit

Meals for Weeks 3 & 4.

This is a tuna salad made with tuna, apples, celery, Vegenaise, and hard boiled eggs.  I also prepared a cherry fizz drink with frozen cherries and seltzer water. Very refreshing!

I asked the grill master at my house to grill the ahi tuna and pineapple.


Preparing veggies for the shrimp stir-fry.

Shrimp and squash stir-fry. Warm allowed oil in wok or skillet to medium-hot. Add sliced onions, squash, or other allowable veggies or fruit.  I added pineapple chunks. Stir- fry on medium-high heat, until golden. Sweeten with allowable sweetner like honey or brown rice syrup.  In shaker, add 2 T.-3 T. cornstarch to 1/4 cup  cold water/allowable fruit juice.  Shake well.  Add peeled and deveined shrimp to veggie stir-fry.   Add cornstarch/water mixture to stir-fry dish. Cook 3- 4 minutes until shrimp is a white color and sauce has thickened. The sauce should boil for 1 minute.  Add allowable spices or herbs, like garlic, paprika, salt, and pepper.

Quinoa tortillas with egg/beans scramble