Amy Stephens


Licensed dietiTian

specializing in sports nutrition and diabetes

My Favorite Recipe and Food Websites

With so many on-line recipes, here are a few websites that I’ve been using lately. Depending on how much time I have, I look for the recipes that are the easiest and have fewest ingredients.


Oh She Glows

Easy to search through this vegan website. I’ve tried many of the recipes, Spiced Red Lentil, Kale and Tomato Soup is a staple in my house.


Deliciously Ella
plant based recipes and blog


The Stone Soup

Jules lives in Australia and her website has many different simple recipe ideas. She also includes modifications for almost any dietary issue (ie. low-fat, low carb, vegan, dairy free, etc.).



Healthy recipes that are great for the whole family. My favorite recipe is the cottage cheese pancakes, the recipe title doesn’t sound great but, they are delicious. Great alone as a snack or add a nut butter for more protein. Use half the amount of honey/agave to cut back on the carbs.

Basic Roast Chicken – Easy Recipe

Roasting a chicken is much easier than you think and is the cornerstone of a healthy diet.  Whether you are cooking for yourself or a small group, roasting a chicken is an easy and healthy option.  You can also add vegetables to roast along with the chicken to make preparation easier –  carrots, broccoli or brussels sprouts are best.  If you want to make the skin crunchier, salt the chicken night before and let stand 30 min before cooking.









  • 1 (4- to 5-pound) whole chicken, neck and giblets removed from the cavity
  • 1 tablespoon olive oil
  • Kosher salt
  • Freshly ground black pepper
  • 1 medium lemon, thinly sliced (optional)
  • Fresh herbs, such as parsley, rosemary, or thyme (optional), I like to use Herb de province, available at any grocery store.

Optional vegetables – slice carrots 2 “, slice broccoli into spears or halve brussels sprouts and roast in separate pan with little salt and olive oil.


  1. Heat the oven to 425°F and arrange a rack in the middle.
  2. Place the chicken on a work surface or cutting board and pat it dry with paper towels. Cut off and discard any extra fat hanging around the body cavity.
  3. Drizzle the oil on the chicken and rub it all over the skin. Season generously inside and out with salt and pepper. Place the lemon and herbs inside the cavity, if using. Place the chicken breast-side up in a large Dutch oven, frying pan or cast-iron skillet.
  4. Roast the chicken uncovered in the oven for 15 minutes. Reduce the temperature to 375°F and continue roasting until the juices run clear and a thermometer inserted into the inner thigh (but not touching the bone) registers 165°F, about 1 – to – 1 /2 hours.
  5. Remove the chicken from the oven and place on a cutting board. Let it rest about 15 to 20 minutes before carving.



Slice chicken and serve with roasted vegetables and quinoa.




Veggie Chili Recipe


  • 1 tablespoon olive oil
  • 1/2 medium onion, chopped
  • 2 bay leaves
  • 1 teaspoon ground cumin
  • 2 tablespoons dried oregano
  • 1 tablespoon salt
  • 2 stalks celery, chopped
  • 2 green bell peppers, chopped
  • 3 cloves garlic, chopped
  • Optional – 2 (12 ounce) packages vegetarian burger crumbles
  • 3 (28 ounce) cans whole peeled tomatoes, crushed
  • 1/4 cup chili powder1 tablespoon ground black pepper
  • 1 (15 ounce) can kidney beans, drained
  • 1 (15 ounce) can garbanzo beans, drained
  • 1 (15 ounce) can black beans
  • 1 (15 ounce) can whole kernel corn – Can used can or frozen
  • Additional toppings: sour cream, scallions, cheddar cheese


Prep Time:  15 m

Cook:  1 h

Ready In  1 h 15 m
Heat the olive oil in a large pot over medium heat. Stir in the onion, and season with bay leaves, cumin, oregano, and salt. Cook and stir until onion is tender, then mix in the celery, green bell peppers, jalapeno peppers, garlic, and green chile peppers. When vegetables are heated through, mix in the vegetarian burger crumbles. Reduce heat to low, cover pot, and simmer 5 minutes.
Mix the tomatoes into the pot. Season chili with chili powder and pepper. Stir in the kidney beans, garbanzo beans, and black beans. Bring to a boil, reduce heat to low, and simmer 45 minutes. Stir in the corn, and continue cooking 5 minutes before serving.

Healthy Holiday Appetizers

1. VEGETABLE CRUDITE WITH YOGURT DIP – cut-up a colorful rainbow of vegetables with a healthy dip or hummus in the center. Here’s a recipe for an easy yogurt dip:


1 cup low-fat Greek yogurt
2 medium cloves garlic, minced
1/2 teaspoon kosher or sea salt
1/2 teaspoon cayenne pepper
Fresh cracked black pepper, to taste
1 tablespoon chopped chives


Mix all ingredients together and garnish with chives. Keep refrigerated until serving.




3 ripe avocados
juice from 1/2 lime
1 cup cherry tomatoes, halved
1/4 cup red onion, chopped
1/4 cup cilantro, chopped
Salt/pepper to taste



Place all ingredients in medium bowl and mix together with fork. Best served chunky with Garden of Eatin’ blue corn chips.


3. SHRIMP COCKTAIL – Can use fresh or frozen shrimp with store bought cocktail sauce.








24 slices cocktail rye bread
2 tablespoons lemon juice
2 tablespoons brewed black tea or vodka
1 tablespoon extra virgin olive oil
2 teaspoons Dijon mustard
Freshly ground black pepper to taste
8 ounces (250 grams) sliced smoked salmon, finely chopped (1 1/3 cups)
1/4 cup finely diced red onion
3 tablespoons chopped fresh dill, plus sprigs to garnish
2 tablespoons drained capers, rinsed and coarsely chopped

Cut bread into 1-2″ squares, toast in oven for 7-10 min at 350 degrees.

Whisk the lemon juice, tea (or vodka), oil, mustard and pepper in a medium bowl. Add the smoked salmon, red onion, dill and capers. Toss to mix well. Keep refrigerated.

Add 1 Tbsp mixture to each toast and serve.

What Do Your Thoughts Have to Do with Eating and Weight Loss?

Our thoughts are very connected to the foods we choose.  I like how this article describes successful tips and strategies for coping with behavior change.  It’s written by a knowledgable cognitive behavior therapist and provides useful tips.

Try These Safely Flavored or Sweetened Waters

Add flavor without excess calories and sugar or potentially dangerous additives

• May 30, 2014
Posted in Sugar in Food.


Looking for flavor in your water? If a fresh squeeze of lemon or lime isn’t handy, some brands offer natural flavors and/or safe sweeteners like stevia or erythritol, or just a little sugar.


Act now to download your FREE copy of Sugar in Food: How Much Sugar Should You Eat? without cost or obligation.


Carbonated. Stores are stocked with unsweetened, naturally flavored carbonated waters like Dasani Sparkling and LaCroix. For diet-soda-like sweetness, R.W. Knudsen Spritzer Zero Calorie uses erythritol and rebiana (stevia), while Something Natural Sparkling Water (30 calories in an 11 oz. bottle) contains stevia and about 1 ½ teaspoons of sugar.

Non-carbonated. Looking for flavor but no sweetness? Take a Hint—Hint water, that is. If you like exotic flavors like Ginger Lemon Peel or Lemongrass Mint Vanilla, try Ayala’s Herbal Water. (Hint and Ayala also make carbonated waters.)

Drops. Like MiO, most brands use artificial food dyes and the questionable artificial sweeteners acesulfame potassium and/or sucralose. Two that don’t: SweetLeaf Sweet Drops Water Enhancer (stevia) and Skinnygirl Water Enhancer (stevia plus 5 calories’ worth of sugar in a half-teaspoon squeeze). Both add a subtle sweetness to the water.

Powders. True Citrus’s line of citrus-flavored sweetened and unsweetened powders delivers no more than 10 calories per packet. We liked the refreshingly tart True Lemon Original Lemonade (stevia and about half a teaspoon of sugar). Crystal Light’s Pure line of flavored powders (30 calories per packet) also uses rebiana and about 1 ½ teaspoons of sugar.