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Staying in Balance Acupuncture

Yummy Healthy Food


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Want to learn how to cook & eat to achieve your health & weight goals?


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Roasted Corn

8/29/2024

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This is one of my favorite recipes.  So simple & so good during the summer when there's local corn.

Ingredients:
-4 ears of corn
-1TBS extra virgin olive oil
-3/4 TBS balsamic vinegar
-1/4 tsp salt
-pepper to taste

Steps:
1) Husk corn & break into 2 pieces

2) Place corn in gallon size zip lock bag

3) Add olive oil, balsamic vinegar, salt & pepper to bag

4) Let corn marinate in fridge for several hours

5) Grill or broil for 10-15 minutes, turning several times

​6) Enjoy!
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Cucumber & Peanut Salad

8/27/2024

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Ingredients:
-1lb cucumbers (2-3 medium sized)
-1/4 cup salted, roasted peanuts, finely chopped
-1tsp red pepper flakes
-3TBS natural, unsalted peanut butter
-2TBS tamari or soy sauce
-2TBS rice vinegar
-1 clove of garlic, grated
-chile oil (optional)
-salt

Steps:
1) Peel cucumbers, remove seeds, cut lengthwise into spears & cut into 2 inch pieces

2) Toss cucumbers with 1/2 tsp salt in a colander & set aside for at least 15 minutes

3) In a large bowl, mix together peanut butter, tamari, rice vinegar & garlic.  Can add a tablespoon of water to thin.

4) Mix in salted cucumbers & peanuts.

​5) Add salt to taste & chile oil if using
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Moroccan Eggplant & Pepper Dip

8/13/2024

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This is great as a dip.  It also can be using if you're baking white fish -- just spoon on top.

Ingredients:
-2-3TBS olive oil
-1 medium onion
-3 Japanese eggplants or 1 Italian eggplant
-3 peppers (red, green or hot peppers)
-2 large tomatoes
-2 cloves garlic

Steps:
1) Heat olive oil to medium in cast iron skillet or large frying pan

2) Add onions & saute for 5-10 minutes stirring occasionally until they soften

3) Add eggplants & continue cooking until they are lightly browned

4) Add peppers & saute another 5 minutes

5) Add garlic & saute another 2-3 minutes stirring constantly

6) Be sure to cook long enough so that all the veggies soften into a jam like consistency.

7) Serve with pita or rice cakes.

​8) Enjoy!
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Zucchini, Peppers, Sardines & Anchovies

8/13/2024

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Ingredients:
-2 TBS olive oil
-1 medium onion, chopped
-2 zucchinis, chopped
-1 red pepper, chopped
-2 cloves of garlic, chopped
-1 can of sardines
-1/2 can of anchovies
-juice from 1/2 lemon (~2TBS)

Steps:
1) Prep veggies

2)  Heat olive oil over medium heat for a few minutes

3)  Add onions and sauté until soft (~5-10 minutes)

4) Add red pepper & continue sautéing (~5 minutes)

5) Add zucchini & sauté another 10 minutes, stirring frequently

6) Season with salt & pepper

6) When veggies are slightly brown & caramelized, add garlic & continue stirring

7) Add sardines & anchovies, breaking up fish & stirring

8) If you like, you can add some grated parmesan cheese & serve

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Cauliflower & Almond Soup

8/12/2024

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Almonds are one of the healthiest nuts.  They help reduce cholesterol, improve memory, nourish the skin & reduce signs of aging, & help control blood sugar.  All that & they can be easily added to soups, salads & main courses.

Here's one of my favorite soup recipes.

Ingredients:
-1/4 cup olive oil
-1 1/2 cups sliced almonds
-1 medium onion, chopped
-1 head of cauliflower
-2 tsp cumin
-2 tsp coriander
-1/2 tsp red chili pepper flakes
-3 cloves garlic
-1/4 cup lemon juice
-1TBS salt

Steps:
1) In large pot, cook oil, almonds, spices & garlic over medium heat for several minutes, stirring well

2) Add onion & cauliflower to pot, stirring until  cauliflower starts to soften

3) Add 7 cups of water & salt & bring to a boil

4) Cover, reduce heat to medium & cook until tender (about 20 minutes)

5) Remove from heat & puree in blender (may take several batches)

6) Return to pot & add lemon juice

​7) Season with salt & pepper & serve
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Zucchini & Pumpkin Seed Soup

8/12/2024

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Super easy & so healthy soup!  One of my favorites especially during the summer when there's local zucchini.

Ingredients:
-3 TBS extra virgin olive oil
-1 cup raw pumpkin seeds
-1 medium onion, chopped
-salt & pepper
-2TBS flour or gluten-free flour
-2lbs zucchini chopped into 1/2 inch pieces (~7 cups)
-1 bunch fresh dill, chopped
-4 cups low-sodium chicken or veggie broth
-1 tsp grated lemon zest
-2TBS fresh lemon juice

Steps:
1) Heat olive oil over medium heat

2) Add pumpkin seeds & stir until lightly toasted (about 5 minutes); remove with slotted spoon
 & set aside

3) Add onion & 1tsp salt cooking until onion softens but isn't brown (5-8 minutes)

4) Add flour & stir consistently for 1 minute until well mixed

5) Add dill & zucchini stirring so everything is combined

6) Add chicken broth & pumpkin seeds

7) Bring to a boil, then reduce to medium

8) Cook, uncovered, stirring occasionally, at a simmer, until zucchini is translucent, 5-10 minutes

9) Remove from heat & allow to cool for 5 minutes

10) Carefully add to blender & puree until smooth (may have to be done in batches)

11) Return to pot, stir in lemon zest & juice, & heat over low heat

12) Enjoy!

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Summer in a Bowl

8/29/2022

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This recipe requires some roasting of veggies.  Then it's just a matter of chopping and mixing.  You'll be eating it all summer!

The recipe is for 8 people and takes about 2 1/2 hours to prepare.

Ingredients:
-2 beets
-4 ears of corn
-1 bunch of asparagus
-1 cucumber
-2 cups of cherry tomatoes
-1 cup of pitted cherries
-1 cup of blueberries
-1/4 cup minced shallots
-1/4 cup balsamic vinegar
-1/2 cup sunflower oil
-1 tsp salt
-1/2 tsp freshly ground pepper
-1 TBS chopped mint leaves
-1 TBS chives
-2 TBS extra virgin olive oil and 1 TBS lemon juice for roasting corn and asparagus

Steps:
1) Roast beets, corn and asparagus
-Cover beets in tin foil. Roast in 375-400 degree oven for about 2 hours. 
-Remove tin foil and allow to cool.
-Combine corn and asparagus and EVOO and lemon juice on roasting pan.
-Season with salt and pepper.

-Roast at 350 degrees for about 20 minutes. Stir after 10 minutes to avoid burning.

2) While veggies are roasting, make vinaigrette
-Combine minced shallots with balsamic vinegar and EVOO
-Add salt and pepper
-Add chopped mint leaves and chopped chives

 
3) Prepare cucumber, tomatoes & cherries
-Seed and dice cucumber.
-Halve tomatoes.
-Halve cherries.

4) Prepare beets, corn and asparagus
-Take skin off beets.  If you've roasted them for long enough, it should slip off easily.
-Chop beets into small 1/2 inch pieces.
-Remove corn kernels from cob.
-Slice asparagus into 1 inch pieces.

 
5) Combine
-Mix everything together in large bowl.
​-Allow ingredients to marinate for at least 1/2 hour.


Enjoy!
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Kale Salad with Roasted Beets & Squash

2/8/2021

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Kale Salad with Roasted Beets & Squash
This is a great salad to have during the colder months of the year.

Roasting beets takes time, but is so worth it.  I'll often roast beets in my toaster oven, set on a timer, overnight.

The recipe is for 2 people and takes about 2 1/2 hours to prepare.

Ingredients:
-2 beets
-1/2 lb butternut squash
-1/2 bunch of kale
-1/4 c walnuts
-1/2 TBS extra-virgin olive oil for roasting squash
-1 1/2 TBS extra-virgin olive oil for vinaigrette
-1 TBS balsamic vinegar
 
Steps:
1) Roast beets and squash
-Cover beets in tin foil. Roast in 375-400 degree oven for about 2 hours. 
-Remove tin foil and allow to cool.
-Chop squash into 1 inch pieces. (I buy pre-peeled squash.)
-Combine squash and EVOO on roasting pan.
-Roast at 375-400 degrees for about 20 minutes. Stir after 10 minutes to avoid burning.
-Take skin off beets.  If you've roasted them for long enough, it should slip off easily.
-Chop beets into small 1/2 inch pieces
 
2) Toast walnuts
-Place walnuts on baking sheet in 375 degree oven for about 5 minutes.
-Check frequently to avoid burning.

3) Chop kale into small pieces
 
4) Make vinaigrette
-Whisk together EVOO and balsamic vinegar in large bowl
-Season with salt and pepper

5) Combine
-Add kale, squash, beets & walnuts to bowl

Enjoy!
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Greens and Poached Eggs

1/24/2021

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Yummy Healthy Lunch
​This is a great dish to make for lunch. It’s light and healthy.
 
It takes just 20 minutes and serves 2 people.
 
Enjoy!

Ingredients:
-1/2 medium shallot
-1/2 c grape tomatoes
-2 TBS red wine vinegar
-1/3 tsp Dijon mustard
-1 TBS extra-virgin olive oil
-1/2 tsp white vinegar
-2 eggs
-4 cups salad greens
 
Steps:
1) Prep
-Bring medium pan of water to almost a simmer
-mince shallots
-Slice tomatoes in half
-Add olive oil to skillet on medium heat
 
2) Sauté shallots and tomatoes
-Sauté shallots until they soften, stirring frequently, several minutes
-Add tomatoes and sauté a few minutes more
 
3) Poach eggs
-While veggies are sautéing, stir white vinegar and ½ tsp of salt into water
-Crack one egg into a teacup
-Lower the teacup into the water to collect some water, keeping the egg in place
-Wait till the egg white begins to turn opaque, at least 30 seconds
-Gently pour the egg into the almost simmering water
-Repeat with second egg
-Poach until egg whites are set & yolks are slightly thickened, about 4 minutes
-Remove eggs to paper lined plate
 
4) Make dressing
-Remove sautéed shallots and tomatoes from heat
-Add mustard and red wine vinegar and whisk together
 
5) Serve
-Mix greens and dressing in bowl
-Divide onto 2 plates
-Place poached egg on each
 
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Barbecued Tempeh

12/4/2020

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This is another recipe from a favorite cookbook of mine, New Recipes from Moosewood Restaurant.  As you can tell from the food splattered page, this is something that I prepare a lot.

This takes about 1 1/2 hours to prepare, but an hour of that time the dish is in the oven.  I cook this in a cast iron skillet, making it a one pot meal with an easy clean-up.

Enjoy!
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    Author

    I love to cook, eat and entertain.  Here are some of my favorite recipes.

    Bon Appetit!

    ​To get started eating healthy, read Update Your Kitchen for Optimum Health​.

    Take a look at my Pantry List to keep your kitchen well-stocked.

    Food Charts
    sugar_in_foods_chart.docx
    File Size: 18 kb
    File Type: docx
    Download File

    fiber_in_foods--new.docx
    File Size: 15 kb
    File Type: docx
    Download File

    protein_in_foods.docx
    File Size: 19 kb
    File Type: docx
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    Recipes

    Breakfast
    • ​​Miracle Breakfast
    • Fitness Bread with 4 Toppings
    • Healthy Homemade Granola

    Soup
    • Carrot Ginger Soup
    • Cauliflower & Almond Soup
    • ​Chicken Soup
    • Coconut Curry Soup
    • Sausage and Kale Soup with Farro 
    • Simplest Tomato Soup
    • Zucchini and Pumpkin Seed Soup​

    Salad
    • Cucumber & Peanut Salad
    • ​Moroccan Carrot Salad
    • Summer Composed Vegetable Salad with Silken Tofu Aioli
    • ​Greens and Poached Eggs
    • Kale Salad with Roasted Beets and Squash
    • Summer in a Bowl

    Veggies
    • Roasted Corn
    • ​Couscous with Sauted Onion, Spinach & Pepper
    • Roasted Cauliflower
    • ​Quinoa Tabouli​​
    • ​Spicy Eggplant, Red Pepper, Tomatoes and Couscous ​
    • Stuffed Eggplant
    • Sweet Potatoes with Tahini Butter Sauce

    Main Course

    Vegan
    • Barbecued Tempeh
    • Israeli Couscous with Roasted Veggies, Tofu & Caramelized Tomato
    • Mushroom-Tofu-Pecan Stuffed Squash​
    • ​Tofu, Broccoli and Penne with Capers, Olives and Sun-Dried Tomatoes

    Fish
    • Fish Cakes with Capers and Quinoa Tabouli 
    • Haddock with Roasted Tomatoes & Potatoes​
    • Salmon Poached in Basil-Tomato Sauce
    • Simplest dinner --Salmon, Asparagus, Couscous
    • ​​Zucchini, Peppers, Sardines & Anchovies

    ​Poultry
    • Chicken with Peaches, Red Onion & Basil
    • Chinese Chicken & Veggie Wraps
    • ​Mexican Rice with Chopped Salad
    • Moroccan Chicken with Carrots & Artichokes
    • Roasted Chicken and Summer Vegetables
    • Spicy Grilled Chicken
    • Bonnie's Fried Rice​​
    • ​Sesame-Ginger Chicken Meatballs with Brown Rice & Steamed Broccoli​
    • Chicken Meatballs with Penne & Tomato Sauce​
    • ​Turkish Stuffed Eggplant
    ​
    ​Beef
    • Chinese Beef & Asparagus Salad with Brown Rice

    Beverages
    • Ginger Lemon Tea ​

    Categories

    All
    Almonds
    Asparagus
    Beef
    Beets
    Breakfast
    Broccoli
    Brocolli
    Capers
    Carrots
    Cauliflower
    Chicken
    Chicken Sausage
    Chinese
    Chopped Salad
    Chopped Turkey
    Coconut Milk
    Corn
    Couscous
    Cucumber
    Eggplant
    Eggs
    Farro
    Fish
    Flaxseed
    Fruit
    Ginger
    Greens
    Kale
    Lamb
    Lemon
    Mexican
    Mushrooms
    Oatmeal
    Olives
    Parsley
    Pasta
    Peaches
    Peanut
    Pecans
    Penne
    Poetry
    Pumpkin Seeds
    Quinoa
    Red Pepper
    Rice
    Salad
    Salmon
    Soup
    Spinach
    Squash
    Sun-dried Tomatoes
    Tempeh
    Tofu
    Tomatoes
    Tomato Sauce
    Veggies
    Walnuts
    Zucchini

Serving Easthampton, northampton, Holyoke, Springfield, Chicopee, Westfield and Western Massachusetts
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Hours are Tuesday-Thursday, 11am-7pm


247 Northampton Street, #27
​Easthampton, MA 01027
​781-718-6325

​Get directions


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