Your Health is on Your Plate

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Your Health is on Your Plate

YOUR HEALTHY PLATE: Veggie Frittata To Go

Here's my slightly embellished version of a lovely recipe from Lauren at Eat Drink and Be Hopeful. Enjoy your spring eggs, and do your best to get ones with deep yellow-orange yolks that sit up high on the egg whites like little sentries perched up high! You can be assured that the deeper the yellow-orange color, the more nutritious the eggs and the happier the chickens who laid them.

If this is your first visit to "Your Health is on Your Plate," read Lets Start at the Very Beginning to get a jumpstart protecting the health and well-being of the ones you love!!  Then check out "A Milestone Celebration -- Your Favorite Posts" and "The Most Popular Blog Posts of All" for more great ideas and recipes!  Wondering why I capitalize the "f" in Food?  See Food with a Capital F.  

8 large eggs
1 /2 c. dairy milk, almond milk, or coconut milk
1 c. chopped cherry tomatoes
Choose 2-3 of these:
1 /2 c. chopped green bell pepper
1 /2 c. chopped spinach
1 /2 c. smoked salmon
1 /2 c. asparagus, in 1 /2 inch segments
1 /2 c. mushrooms, finely chopped and lightly sauteed in olive oil
1 tsp. kosher salt
1 tsp. white pepper

With your finger, lightly spread each cup of a 12-cup muffin tin with olive oil.  Whisk together the eggs and milk, and season with salt and pepper.  Fill muffin cups 3/4 full with egg mixture. 

Sprinkle bits of tomatoes, pepper, salmon, mushrooms, asparagus and/or spinach in each cup. Bake at 350 degrees 8-10 minutes until eggs puff up and are just barely set. Let cool a few minutes, loosen, and serve immediately. You can refrigerate the leftovers for later.

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Girl Scouts and Keebler Cookies

I was a Girl Scout. I went to camp. I wore a sash covered with badges. I sold cookies. But I am no longer 12 years old. In one memorable scene from the movie The Addams Family, young Wednesday Addams asks the uniformed adolescent ringing the bell on her front door if the cookies she is selling are made with real Girl Scouts. Well, Wednesday, I would say that yes, in a way they are. << MORE >>

YOUR HEALTHY PLATE: Cinnamon-Chocolate Walnuts

This nutritious and delicious dessert comes to YHIOYP courtesy of Wendy Bazilian, author of The SuperFoods Rx Diet. She calls this a super-easy recipe that you can adapt to your own tastes. It's a simple recipe, with nuts and chocolate to nourish and satisfy your heart, mind, and taste buds! If you're planning on a special dessert for a special dinner, this one is a great choice.<< MORE >>

Extending Your Health Span

I heard a great concept this week: the “health span.” It’s not exactly your lifespan, but rather the length of time you live in good health. So if you live to be 85, but spend the last 10 years of your life in declining health, then your lifespan may have been 85, but your health span was 75. Now let’s apply this concept to populations instead of individuals, because that’s where you see how we can make a real difference. << MORE >>

YOUR HEALTHY PLATE: Springtime Pea Soup

Whenever I enter the home of my friend Deena there is always something remarkable burbling on the stove. She says that she adapted this soup from the Barefoot Contessa, but I think it's equally likely that Ms. Contessa gets her best ideas from Deena.<< MORE >>

The Healthiest Way to Eat

An important article called "Can We Say What Diet is Best for Health?," by David Katz and Stephanie Meller from Yale’s School of Public Health, was published in the scientific literature this week, and James Hamblin wrote a story about it for the Atlantic. He titled it “Science Compared Every Diet, and the Winner is Real Food." You know, I would have edited out the word “Real” and called it simply “Food.” Then I would have reviewed for the reader the differences between Food and manufactured calories.<< MORE >>

YOUR HEALTHY PLATE: Asparagus Leek Soup

This extremely elegant recipe comes from the incomparable Mark Bittman, at Kitchen Express and the NY Times. Enough said.<< MORE >>

Discipline Is Remembering What You Want

In the weeks prior to starting medical school, my brother-in-law gave me a small card with a calligraphed message: Discipline is remembering what you want. I soon affixed it to the wall of my new study carrel where it remained until, years later, I passed it along to a friend who needed it more than I.<< MORE >>

YOUR HEALTHY PLATE: Potatoes, Peas, and Asparagus

It's a very special pleasure to share a recipe that combines the last of winter's potatoes with new spring asparagus to create a dish that is so truly nourishing it serves as a complete meal with no assistance whatsoever. There is something about eating with the seasons that makes your entire self feel ever-so-satisfied. Serving it in a bright red bowl helps make it easier to notice each and every one of the beautiful ingredients that compose this seasonal specialty.<< MORE >>

Book Group Talk

It's a conversation that has lasted for more than fifteen years, one month at a time. Two members of our book group, Mo and Netta, have folded themselves comfortably, side by side, into big chairs separated by just a small table. Our host today, Deena, lies nearby on the floor, her head on a large, soft cushion.<< MORE >>

YOUR HEALTHY PLATE: Dal (Lentils) Palak (Spinach)

This recipe is what calls a very simple dal palak. I guess that depends what you usually eat. A parade of flavors, a mix of textures, and a happy, healthy-sized pot of food to serve a big bunch, it goes great with rice or chapatis (or warm pita if that's all you have).<< MORE >>

Diet-Controlled Diabetes

From what I’ve heard, people tend to divide the diagnosis of diabetes into three categories, two of which they suspect aren’t the real thing. Or at least not worth worrying about. Take, for example, diet-controlled diabetes. They’re not really sure if this is even worth mentioning, but they’ll take a shot anyway. “My sister might have something, I’m not sure, but she doesn’t have to take anything for it, as long as she eats right.” “Okay, so maybe diet-controlled diabetes?,” I ask. “Yeh, I think so,” comes the reply. << MORE >>

YOUR HEALTHY PLATE: Spinach and Artichoke Dip

Here's a vegan version of an artichoke dip you may have made once upon a time. Except instead of mayo and parmesan cheese, this one is filled with cashews, spinach, and olive oil. It tastes delicious -- I should know since I ate half the bowl last week!<< MORE >>

YOUR HEALTHY PLATE: Carrot Cashew Pâté

All at once, you get a beautiful color, a creamy texture, and a silky warm flavor to savor. Thank you to care2 make a difference for the original version of this recipe.<< MORE >>

An Oxymoron's Version of Events

Today I’m thinking about “junk food.” So called junk food, that is. In my mind there’s junk and then there’s food; there’s no such thing as junk food. It it’s junk then it can't be food. If it’s food, it’s not junk. Junk food? Really? Who put this one over on the American family? Junk food? What a joke. There’s some kind of logic to this. It’s fairly obvious: it's one or the other, and if it’s junk, then it can’t be food.<< MORE >>

YOUR HEALTHY PLATE: Mashed Cauliflower

Looking for a version of mashed potatoes, loosely defined, that 1) tastes delicious and 2) gives you all the smooth, fluffy, mashed white vegetables you want without worrying about your blood sugars or limiting your portion size to two teaspoons? Here's the answer to your prayers! This is surely what you've been waiting for! And, in response to the person whose special request for more cauliflower recipes prompted this post, this one's for you. Thank you, Whole Foods, for the original version of this recipe.<< MORE >>

YOUR HEALTHY PLATE: A Pair of Fennel Salads

Fennel is a very special bulb of a vegetable, with the faintest sweet taste of…what?…licorice(!)…but very faint, so don't be put off. To me it's more like the bergamot in Earl Grey tea than actual licorice. If you've never eaten fennel before, these recipes are the perfect introduction. << MORE >>


Had a recent request from a commenter for some more carrot recipes. Okay, here you go! Not only is this soup gorgeous, but it is so nutritious it is amazing! People who are worried about their joints or vision will benefit especially. A great carrot soup from<< MORE >>

Keeping Your Blood Sugars Normal

Last week my friend Dana mentioned that her blood sugars have been rising, but I could see she didn’t realize the significance of what she was saying. Her doctor said her Hemoglobin A1c (HgA1c) was 6.1 or maybe 6.3, but, as she reported, “he was pretty cavalier about it,” so she took her cue from her doctor and didn’t worry about it.<< MORE >>

YOUR HEALTHY PLATE: Mexican Layer Dip (Vegan)

If you love five-layer dip, but you don't love dairy, then this recipe just might be the answer to all your prayers. It comes from Terry Walters's Clean Food, and it's just a taste of the goodies that she has to share with you!<< MORE >>

White Flour Looks Like Corn Starch

Have you ever thought about the fact that white flour and corn starch look remarkably similar? Potato starch, too. A big pile of fluffy white powder. Why might that be?, I ask.<< MORE >>

Update in the Neighborhood

On Friday afternoon I stopped at the grocery store for a few last-minute items, mostly just more veggies and salad greens to get us through the snowy weekend. I was thinking long-and-skinny, along the lines of asparagus and carrots, but changed my mind abruptly when I saw the mountain of Brussels sprouts at the entrance to the produce section. Next thing I knew, the woman behind me in the checkout line was tapping my shoulder. “Excuse me, she said, but what do you do with those? I’ve always thought they looked so great, but I have no idea what to do with them.” << MORE >>

YOUR HEALTHY PLATE: Butternut Mulligatawny Soup

Spring is nowhere in sight. January is more frigid than I can ever remember. Don't even think about feeding me cold food.<< MORE >>

Leaves, Stems and Buds: Cruciferous Vegetables

A few years ago a patient came into my office complaining of migraines. He said, “You might think I’m crazy, doc, but I only get these headaches when I eat certain vegetables.” Which ones? It was hard to be sure. Salads gave him a headache only sometimes, and usually only in restaurants. Cole slaw gave him a headache no matter where he ate it. The list seemed completely random, and included Brussels sprouts, watercress, broccoli, and radishes. I grinned like an amateur holding a royal flush. The patient was naming only cruciferous vegetables. << MORE >>


Thank you to gluten-free-vegan-girl for this gift of a perfect January dinner. Put all the ingredients in your crockpot one morning, and hours later you will return home to a magical meal. << MORE >>

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  1. Dr Jeff Matheson on Diet-Controlled Diabetes
  2. Lasik on Discipline Is Remembering What You Want
  3. NADINE MATLOCK on Discipline Is Remembering What You Want
  4. Laura G on YOUR HEALTHY PLATE: Potatoes, Peas, and Asparagus
  5. Gillian on YOUR HEALTHY PLATE: Dal (Lentils) Palak (Spinach)
  6. Dr Sukol on Diet-Controlled Diabetes
  7. Gunny on Leaves, Stems and Buds: Cruciferous Vegetables
  8. Debby Pyle on Diet-Controlled Diabetes
  9. Doc Janning on An Oxymoron's Version of Events
  10. Javed Alam on Keeping Your Blood Sugars Normal