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Episode 020 Tom Kha Soup

A naturally dairy, gluten and nut free Thai soup. Warming Thai spices like ginger, garlic and lemon grass tickle your taste buds in this easy to prepare main dish soup. Rebekah Klewicki. a dietetic student at Virginia Tech, developed this recipe. She has been helping me with the podcast behind the scenes this year. Today I am interviewing her about the development of this quick recipe.

Episode 019 Whole Grain Sweet Irish Soda Bread

St. Patrick’s Day dinners of corned beef, cabbage, carrots and potatoes often needed a little something extra. But most Irish soda breads are dry and crumbly. Here is an “Amercianized” one that is moist, delicious with more than half of the grains, whole. In this episode Cindy presents some compelling evidence to include more whole grains in your diet. According to the 2025 Dietary Guidelines for Americans 98% of Americans do not consume enough whole grains! So make some whole grain Irish soda bread and increase your whole grain intake!

Episode 018 Baking Gluten Free and Corn Free with Debra Prince

Cindy interviews Debra Prince who has been gluten free for almost 20 years. She has recently added corn free and has had to modify recipes again! Debra cooks almost all of her family’s food. She has successfully modified everything from bread, biscotti, pizza crust, cookies and focaccia. You don’t want to miss her gluten-free baking tips as well as tips on cooking for multiple food sensitivities. Debra’s website is ModifySimple

Episode 017 All the Crunchy Granolas!

Three tasty granola recipes – loaded with whole grains and fiber. All are loaded with crunchy, big chunks. One is gluten-free, nut-free. One is higher protein. All are easy to modify. Add a variety of dried fruits, nuts, seeds. Try different flavorings – cinnamon, cardamom, grated orange peel, vanilla. Make a different one each week or find your favorite and stick with it. These are simple recipes, requiring no special equipment.
As usual, Cindy discusses key nutrients.

Episode 016 Almond Butter Pasta

A slightly addictive vegan pasta dish. It is quick to prepare and make gluten-free! It is a versatile, easy-to-modify vegan main dish. Even if you’re not vegan yourself, a plant-based meal is easy on your heart and your budget. Plus, it’s always good to have a meal to share with a vegan friend. It’s quick and easy, made with pantry staples, except for the chives. They grow in my garden for eight months of the year.

In the time it takes to cook the pasta, the quick no-cook sauce comes together. When the pasta’s done just stir everything together and serve. It’s easily made gluten-free by using gluten-free pasta. My son is allergic to peanuts so for him, we make the almond butter version. When he’s away at college, my daughter prefers the peanut version. I’ve not yet made it with seed butter, like Wow Butter or sunflower butter as we have sensitivities to soy and sunflower in my house, but it should work just fine.

Episode 015 Quick, Easy Fudge for Valentine’s Day

Creamy, chocolatey and extremely quick and easy. This is a fast Valentine’s Day treat for those you love. Or for any time you are in a time crunch and need a chocolate treat – tomorrow. It takes no time to make but it does need to sit a few hours in the refrigerator. There is also a dairy- free version using sweetened condensed coconut milk.

Episode 014 Mandarin Avocado Salad

A tossed salad bursting with citrus flavor combined with the creaminess of avocado. The homemade dressing is easy to prepare. It is a bit tangy, a bit sweet with a hint of orange. It is a staple dressing in our house. Two salad variations are included: one with spinach or romaine and mandarins, avocado and cucumber. The second also includes mandarins and avocado but features pomegranates and pecans or almonds over a baby lettuce mix. You can use canned or fresh mandarins in this salad. Join Cindy as she discusses this recipe that is loaded with beneficial phytochemicals (naturally occurring plant chemicals.) She will also share her method for separating whole pomegranates.

Episode 012 Changing Your Taste Buds to Like Vegetables

Are you stuggling to eat more vegetables? Would it be easier if they tasted better? The number one reason we eat is taste. Is taste a matter of our genes or our exposure to different foods? Join Cindy as she discusses these issues as well as 10 practical tips to change our taste buds – especially concerning vegetables.

Episode 011 3 Ingredient Cabbage Soup with Bacon

Three-Ingredient Cabbage Soup is budget-friendly, easy, and nourishing. This simple soup stores and freezes well. A little bit of time chopping cabbage pays big dividends in terms of increasing your vegetable intake and reducing your risk of cancer from the sulphoraphane in the cabbage and the lycopene in the tomatoes. A warm wonderful way to increase your vegetable intake.

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