Food, Nutrition and Cooking



I love avocados and …. guacamole. Even though the fat in avocados is healthy fat, the calories can be a bit overwhelming so I lightened up the dip by including a larger amount of other veggies! Still tastes great but now I can indulge in more dip with less fat.


2 ripe avocados, mashed

juice of 2 limes

Seeded, chopped tomates at least equal in volume to the avocados

1 small jalapeno, minced

1 green or red bell pepper, chopped

1 small red onion chopped

Combine all the ingredients in a bowl. Let it sit for about 1/2 and hour to let flavors combine and enjoy with crudite. 

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Salmon Fishing

Salmon Salad with a Rainbow of Veggies

1 15 oz can of salmon, drained

1 hard boiled egg

2 ribs of celery

1 large carrot

2 scallions

3 radishes

1/2 ripe avocado

Cut veggies (except avocado) into chunks and process in food processor along with hard boiled egg until finely chopped. Add salmon and avocado and process until desired consistency is reached. Serve on green salad, crackers, bread, whatever.

Makes about 3+ cups

All blog postings by unless otherwise noted are the intellectual property of Sari Schlussel-Leeds, MS, RD, CDN 


Gone Fishin’

Taco-esque Fish   Serves 2

1/2 lb mild fish such as tilapia, sea bass, brook trout

2 whole wheat flour tortillas

~ 3 oz cheese such as cheddar (or soy cheese)

3 cups tossed salad (with as many different veggies as you like, best with at least one ingredient that crunches)

2 oz avocado, sliced

Sriracha chili sauce to taste

2 T prepared salad dressing (your favorite)

Saute fish, in a pan prepared with cooking spray, until cooked through (~5-7 minutes), break into chunks

Heat tortillas and toast lightly to remove that raw taste but do not let them get crunchy.

Sprinkle each tortillas with 1/2 the cheese and melt ~ 30 seconds in microwave. Top each tortilla with 1/2 the fish, chili sauce to taste, 1/2 the salad, 1/2 the avocado and finish each with 1 Tbsp your favorite salad dressing. 

Fold in half and eat like a taco or go formal with a knife and fork.