– 1 pound package of frozen butternut squash chunks
– 1 medium onion
– 1 red pepper
– 1 can of red kidney beans (Brads, Eden, )
– 1 box white button mushrooms
– 3 Tbs. canola or if you prefer olive oil
– 1/2 tsp. salt
– 1/2 tsp. black pepper
– 1/4 cup chicken or vegetable stock
– 1Tbs. dried basil

– In a steamer place the frozen butternut squash until you are able to pierce a piece with a knife.
– Dice onion and red pepper in heated oil in a skillet until the onion is transparent- med flame for 10 min.
– Add broth and chopped mushrooms cover and lower the flame -about 8 min.
– After butternut squash is ready add to the skillet along with washed beans, salt, pepper and basil, toss and let it heat for another 8 minutes.

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Brazil Nuts…

Posted by Lenny Variano on November 8, 2019

The Brazil Nut tree is native to South America. It can reach heights of 150 feet and live as long as 500 years. The pollination of the tree depends on a special bee that feeds on a particular orchid which makes it difficult for the tree to bear fruit outside its natural habitat. Although it is rich in protein and carbohydrates, most of its calories are derived from fat. However, about 70% of that fat is mono and polyunsaturated. The nuts are one of the richest sources of selenium along with a rich supply of thiamin, vitamin E, magnesium, phosphorus and zinc. They have been and continue to be a major source of energy for the people of the Amazon region. Brazil nuts are extremely high in calories and the addition of 2 or 3 daily is enough to give a person a boost which would incorporate important vitamins and minerals in their daily diet. The rich oil from the Brazil nut is presently used as a massage oil, to prevent skin dryness, aromatherapy and in the cosmetic industry. Chop a few and add them to your oatmeal, salad or peanut butter and jelly sandwich.

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Light up your Meal…

Posted by Lenny Variano on November 8, 2019


According to a study done in The Journal of Marketing research,
people who ate in well-lit rooms were 24% more likely to order healthy foods.
Darker areas encouraged diners to eat 39% more food. It seems that there
is a direct correlation between light (alertness) and ordering healthy as
opposed to darkness in which concealment allowed for less guilt when overindulging.
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Yam Party Dip…

Posted by Lenny Variano on November 1, 2019










-1lb. peeled and cooked sweet potatoes
-1 (14 ounce) can of chick peas, rinsed and drained
-1/4 cup tahini
-juice of ½ lemon
-2 chopped garlic cloves
-2 tbs. extra virgin olive oil
-2tsp. grated orange zest
-1tsp. smoked paprika
-1/2 tsp. cumin powder
-1/4 tsp. salt
-1/4 tsp. pepper

-mix all above ingredients in a blender

(taken from Muscle and Performance Magazine)


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