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CELEBRATE Healthful Eating! Yum! Make It FUN. Make It Colorful.

Celebrate feeding your wondrous body!
Celebrate with healthy daily and special occasion foods!
Plan ahead. An ounce of preplanning keeps you healthy and frisky!

Take time to plan meals and snacks for you and your family.

Make great tasting, healthy eating a priority--even in the midst of a hectic lifestyle.
(Click-on thumbnails below to see a larger picture.)

Enjoy Color & Diversity!

Oh, what flavors! Veggies and fruits are packed with essential nutrients and low in calories!

From The American Cancer Society


Bob's Everything But The Kitchen Sink Salad!

Here’s my favorite salad! I keep this salad in the refrigerator at all times. It serves as the base for many quick meals and is a terrific way to eat more veggies! I also find it to be delicious to add cooked veggies (Marinated Italian Vegetables or Simple Steamed Marinated Vegetables) on top of the raw salad.

Simple & Delicious Steamed Veggies

Steam red onions (until almost cooked) then add frozen whole green beans, sugar snap peas, and red and yellow peppers and steam veggies until they are still slightly crunchy. Just add Balsamic vinegar and about 2 teaspoons of cumin powder (or more to taste). Um, um, good! For a quick meal, just add canned garbanzo beans, salad dressing, and a crunchy whole-grain bread. Ah...yum!

Steamed Brussel Sprouts

Steam two red onions that have been cut into wedges, then add the brussel sprouts that have been broken off from one stalk (or about 6 cups) until still crunchy, then add red, yellow, and orange peppers that have been cut into wedges. Mix everything up in the steamer, and steam until just slightly crunchy. Add Balsamic vinegar and about 2 teaspoons of cumin powder (or more to taste). Um, um, yummy! This makes a delicious and colorful side dish.

A Miracle! A Teenager Eating Broccoli!

Veggies: A TRUE fast food feast! Just eat'em RAW. Very easy to prepare and very portable. I love cauliflower, broccoli, carrots, green beans, cucumbers, jiccima, kohlrabi, fennel root, jerusalem artichokes, asparagus, tomatoes, and even cabbage. So many veggies, so little time!

Um! Whole-Grain Breads & Steamed Greens With Beans.

Embrace variety and fresh, delicious new tastes! Check out the Delicious Dinner Recipes for ideas

Celebrate A Healthful Life!

Healthy eating does NOT have to be boring.

My wonderful friend Marcia shares a meal with me.

Explore all of this site for ideas about breakfasts, lunches, dinners, and snacks. You will NEVER have to be bored or eat foods that aren't good tasting and good for you!

A Colorful Easter Celebration!

Create a feeling of consciousness, delight, and pleasure about your eating!

I love mixing flowers (some are edible) along with cut up fruit. Meal also includes a low-fat mini pizza.

Italian Marinated Cauliflower Salad

Colorful, crunchy, and delicious!

See the Dinner Recipe section for lots of ideas for sumptious ways to fix fruits and veggies.

* From Women's Day Magazine

Curried Cauliflower, Peas, and Tomatoes

Some like it spicy!

I like steaming (or microwaving) various vegetables and then I add spicy marinades. See Delicious Dinner Recipes for ideas.

I will also put cooked vegetable mixtures on top of raw salads and then add beans on top. Um! Simple and delicious.

* From Women's Day Magazine

Steamed Carrot, Cabbage, and Green Onions

Red onions and apple go GREAT in this dish too!

See Delicious Dinner recipes for other ideas, as well as the many Web sites that are listed.

* From Women's Day Magazine


Bob's Garbanzo Spread Appetizer (See Dinner Recipes)

For a wedding brunch. I topped the spread with borage flowers, carrot circles, red pepper hearts, and teddi bears. Served with Lavache heart-shaped crackers on top of red leaf lettuce.

Simple Yet Attractive Beet & Asparagus Plate

Taste and savor delicious cubed boiled beets! They were displayed in a bowl with Fosters pickled asparagus spears along with sprigs of parsley and some rose buds from my garden. I brought it to a pot luck and everyone loved it!

A Sandwich Birthday Cake!

Oh what fun! Everyone loves to get these--except children who want ICING!

See Make a Sandwich Birthday Cake section for the recipe.

Tabouli Salad

A suggestion to lower calories is to always include vegetables and fruits along with grains to get a GREATER volume of food while consuming fewer calories.

See Essential Skill #5 for ideas on Foundation Food Plan suggestions and Feel Fuller On Fewer Calories--Volumetrics link.

* From Women's Day Magazine

                                *From Woman's Day Super Special "Simply Delicious Meals In Minutes" issue from August 1984.  Used with permission.  All other pictures © Bob Wilson 2001 - 2006


Discover Creative Holiday Garnishing FUN: Make a Sandwich Birthday Cake and More!

Explore The Recipe Resources To Find Lots Of Mouth Fun!

Magazines and Web Sites for Recipes and Menus




  • Lickety-Split Meals, by Zonya Foco, RD, (1998), ZHI Publishing;  1-888-884-LEAN This is an excellent cookbook about how to cook and set up yourself for life-long healthful eating even though your life is rushed.

  • The Mom's Guide to Meal Makeovers: Improving the Way Your Family Eats, One Meal at a Time! by Janice Newell Bissex, MS, RD and Liz Weiss, MS, RD. This book is a must for moms (and dads!) who have busy schedules taking their children to sports' practices, music lessons, etc. and have only a small window of time to plan and prepare dinner. A simple 5-step Meal Makeover Plan is given which is practical, novel, and easy to follow. In conjunction with the book, the authors have started the Meal Makeover Mom's Club, a free online community that offers parents a discussion board, customized supermarket shopping list, and lots of time on feeding families, and nutrition news. Check it out at:

  • Quick & Healthy Recipes and Ideas- Volumes I and II, by Brenda J. Ponichtera, R.D.  Filled with lots of ideas about five weekly menus with weekly grocery lists, numerous tips for healthful eating and lifestyle choices, food exchanges for diabetics and weight loss, steps to determine calorie needs and recommended fat, tips to reduce sodium, and more. See Brenda's web site for description and purchase options:

  • 500 Fat-Free Recipes, by Sarah Schlesinger, (1994), Open Door Books, New York Order from:   The greatest collections of fat-free recipes ever published. A delicious way of eating all the great foods, all the classic recipes, and hundreds of new ones. When you know you can eat this good, you won't need any other. This is a GREAT book if you find that you are "vegetable and fruit challenged!"

  • Moosewood Restaurant Low-Fat Favorites, by The Moosewood Collective, (1996), Clarkson Potter Publishers, New York

  • Preparing Nutritious Meals at Minimal Cost: United States Department of Agriculture Center for Nutrition Policy and Promotion$pdf.PDF  Provides many suggestions, recipes, menus, food lists, resources, and tips for a family of four to live economically that could follow the food stamp program.