Tag Archives: fix it plan diet

Chana Masala

“Quick & Easy Chana Masala”
from Oh She Glows

heart healthy chana masala over rice

I just made Chana Masala for the first time, and I’m so happy to have discovered this recipe because it’s exceedingly heart healthy and delicious!   A dish popular in India and around the world, made with chickpeas, onions and spices, it’s flavorful and satisfying.  Chickpeas are loaded with protein and cholesterol-lowering fiber, and are a great source of folate, manganese, iron and magnesium.

“What you eat can fuel or cool inflammation.” 

~Harvard Health Publications

Plus this dish contains garlic, ginger and turmeric–some of the top anti-inflammatory foods and spices!  We know inflammation plays a role in heart disease, heart attack and Continue reading Chana Masala

Potato-Leek & Broccoli Soup

Creamy, Delicious Soup ~ Gluten-free and Dairy-free Too!

Potatoes Leeks Broccoli and Garlic

Have you figured out by now  I love soups and other one-pot meals?  Plus, these types of meals always mean leftovers… and yep, we love leftovers!

This was originally.. simply.. Potato-Leek Soup.  Bill is not super fond of pureed soups but being an agreeable sort he ate it and said he enjoyed it.   Later that same week on a cool, rainy night I was re-heating some for dinner and remembered I also had steamed broccoli leftover from the night before.  It just seemed brilliant to throw it in the soup, and voila! … Potato-Leek & Broccoli Soup was born.  I love this comforting soup and so does Bill.

Since his heart event I had put aside recipes that call for dairy milk or cream to avoid the saturated fat, preferring the fat in our diet come from healthier sources such as nuts, seeds and olive oil.   This is especially true since I’ve learned dairy fat is also inflammatory, which is known to cause plaque buildup in our arteries.   But recently I’ve discovered the magic of cashew cream!  Oh the possibilities!  Now those creamy, rich and delicious recipes we used to love are back on the table. Continue reading Potato-Leek & Broccoli Soup

Curried Carrot Soup

Curried Carrot Soup

Curry became one of my favorite spices this past winter, largely due to this recipe!  Such a simple soup, yet so warming and comforting.  My dear friend Dayna shared it with me one chilly night as she was savoring a big bowl.  She had asked her husband-to-be to pick up some carrots on the way home, and boy did he! Continue reading Curried Carrot Soup

“Feel my muscle.”

flexed bicep illustrationHow much protein do we need in our diet to be healthy?  To build muscle and stay strong?

I was troubled by this question for quite some time. I know protein is necessary for repairing and building muscle among other things, and part of our “Fix It” journey is to restore muscle strength and mass that has been lost with aging and being too sedentery.  I researched this question online, asked personal trainers and athletes I knew, and the bottom line was that everyone and every source had a different answer.  The responses would range from such a low number of grams per day I knew it couldn’t be right, to exorbitant numbers that didn’t seem right either.  Or worse, I’d get the blanket phrase “Americans consume too much protein so don’t worry about whether you’re getting enough protein or not.”  And often there didn’t seem to be any distinction between men and women, but it would seem likely that a woman’s protein needs might differ from that of a man, and also frame and weight would make a difference. Continue reading “Feel my muscle.”

Curried Vegetables with Mango Chutney

Curried VegetablesI love, love LOVE this dish!  It has become a regular in my galley.   When we began the “Fix It” diet plan, I started gathering vegetarian recipes and this was the first dinner I prepared, which turned out to be a great one to kick start the transition.  It’s very easy to prepare, just a little time consuming to peel and cube the rutabagas and butternut squash.  I usually recruit Bill for that task while I prepare the Mango Chutney.  🙂  Continue reading Curried Vegetables with Mango Chutney