Recipe of the Week: Baked Chickpeas

 August 8th, 2022

2 cans of chickpeas
2 Tbsps extra virgin to olive oil
2 tsps Italian seasoning

Preheat oven to 400F
Soak and then strain chickpeas. Lay out onto a baking sheet. Cover with olive oil mixing into chickpeas thoroughly. Sprinkle seasoning onto chickpeas evenly. Bake for 20 minutes shaking every 5 minutes. Add time for desired crunch. Salt and pepper to taste.


Dr. M


Section III - Recipe of the Week

August 1st, 2022

White Beans with Bacon and Herbs By Jo

Link to the recipe: link

Here are the ingredients that she lists:

• Bacon – None of that precooked crumbled stuff, be sure to cook this up fresh so that your beans have some smokey and delicious fat to cook up in.
• Garlic – Use as much or little as you like.
• Herbs – Fresh rosemary, parsley, and basil.
• Red pepper flakes – To add some heat and color to our dish, feel free to omit if you’re spice averse.

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A favorite in our house - Pesto

July 25th, 2022

Recipe of the Week:


4 cups fresh basil leaves (no stems)
1/2 cup pine nuts (traditional), cashews or walnuts
2 - 4 large cloves garlic ( more is better as far as I am concerned)
1 to 1.5 cup extra-virgin olive oil
1 cup freshly grated pecorino romano or parmesan cheese
salt and pepper to taste preference

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Recipe of the Week: Stuffed Colorful Peppers

Section III - Recipe of the Week

Stuffed Colorful Peppers


3 medium carrots, diced
3 stalks celery, diced
3 large shallots, diced
1 pound lean grass fed ground beef, bison, pork or a blend of all
3 tablespoons organic tomato paste
1/2 cup chopped fresh parsley
3 tablespoons red wine vinegar
3 tablespoons extra virgin olive oil
8 red or orange bell peppers, halved lengthwise and de-seeded

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Sheet pan roasted Vegetables


July 11th, 2022

Recipe of the Week:

A favorite at the Magryta house is sheet pan roasted vegetables. You can use cabbage, potatoes, asparagus carrots and so many others in this dish. The constant is the bacon and it's fat and the chick peas. You can also add garlic powder for a flavor twist. This is the way that I taught my children and their friends to enjoy brassica vegetables like brussels. Another variation is to sub Italian sausage or pancetta for the bacon.

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Recipe of the Week July 4th

July 4th, 2022

You all voted overwhelmingly for this section - so, it is back.

Giada DeLaurentiis is an incredible chef. Her summer salads are amazing. Here is a spin on the Caprese Salad with fresh tomatoes, basil and olive oil. She adds some salami and olives for texture and fat flavor. I like the salami added warmed or slightly grilled. She uses cut cold salami. You choose.

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The 15 year old Recipe

September 20th, 2021

This recipe came to me 15 years ago when I was visiting with a Cuban friend of mine. It has been one of my staple go-to meals on busy weekday nights ever since. This dish can be made in under 45 minutes which works well in my house when I have ravenous kids that barrel in the door from athletic events. My kids devour these beans and usually prefer paring them with a little sprouted long grain brown rice. Sometimes they eat them as a side dish, but most of the time my family prefers them as a nutritious meal by themselves with a side of broccoli or a fresh mixed green salad.

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Sweet Potato Pancakes for toddlers:

 June 14th, 2021

Young children need healthy fat to grow well. In fact, babies and young toddlers need almost half of their calories from fat, which is critical for brain growth and development. And even older children still need around a third of their calories from a healthy fat source. These Sweet Potato Pancakes are packed with antioxidants and essential nutrients that will supercharge your kids health. On-the-go parents of babies and toddlers often reach for processed, refined-grain snack foods like teething crackers, biscuits, cookies, and cereal (like Cheerios).

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Caffeine free tea

May 3rd, 2021

How to make caffeine free tea?

Brew your tea for 1 minute then pour it off. Rebrew the same tea leaves and the caffeine is gone!

Lightly sweeten your tea with honey. 1 teaspoon of honey per 16 ounces = 2 grams of sugar per 8 ounce glass serving. Compare that to southern sweet tea like McDonalds which has 18 grams of sugar per 8 ounces.

Dr. M

Asparagus and Zucchini Crudi by Giada Di Laurentis

April 19th, 2021

A quick and healthy dish that hits all of the taste bud points. 7 ingredients that leave a bold memory of happiness.



Energy Power Bar Makes 16 squares


 April 5th, 2021

One thing I have never done is snack between meals. I really think when you are following a whole foods lifestyle, you are giving your body and mind the right combination of nutrients to keep you satisfied. I do have three boys who love sports so I need to have something in the fridge that will boost their energy levels when they’re feeling puckish.

You know me, I don’t like processed foods. I’d rather make my own energy bars using one or two ingredients to come up with something a little bit healthier than your usual store-bought energy bar. These easy to make bars can be stored in the fridge for up to a week. I hope you and your family enjoy that extra punch of “power” they’ll give you.

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Gypsy Toast with Tomatoes & Avocado

March 8th, 2021

Gypsy toast is a variation on the traditional breakfast favorite French toast, so normally it would be served with a small cup of warm maple syrup. But resist that urge, at least for a moment, try it without the added sugar, and add some fresh tomatoes and avocado and see if you like this savory alternative.

As a child growing up in the North East of England, I remember gypsy toast always appeared on my mother’s menu if we were low on food, normally we were waiting for my dad’s pay check to arrive before my mother could go food shopping.

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Oriental lentil broth

January 4th, 2021

This soup is so simple yet tastes delicious so give it a try tonight – I’m sure the family with love it! Here’s some information to share with the family over dinner tonight: Did you know that a cup of lentils contains about 18g of protein and a whopping 16g of fiber. That 1 cup also provides 37 percent of the Daily Value of iron and 49 percent of the Daily Value of manganese. Manganese is an important trace mineral that’s essential for growth, reproduction, brain function and the proper metabolism of sugars, insulin and cholesterol. Additionally, the ancient Greeks used lentils in soups, salads and bread making over 10,000 years ago. Also, Catholics who could not afford to buy fish during “Lent” ate lentils. Just some interesting facts. Enjoy!!!!!

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Vegetable Soup 4 serves

December 21st, 2020
Serves 4

I have said this before, and I’ll probably say it again. My boys love soups any time of the year, but especially in the fall and winter months. Since we have the roaring fire pit on most weekends now, there is nothing better than sitting, chatting, laughing, and reminiscing about vacations, movies, and family events with a blanket around our shoulders and a hot bowl of nutritious soup warming our hands and our stomach at the same time. Since changing my eating habits to a more nutrient dense way of eating which includes

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Stuffed Butterflied Rainbow Trout - simple and easy my way

December 7th, 2020

Serves 2 to 3
2 teaspoons olive oil
2 butterflied Rainbow Trout filets
2 shallots, peeled and sliced
2 teaspoons of onion powder
1 teaspoon of garlic powder or 2 peeled and chopped garlic cloves
1 package maitake mushrooms, chopped coursley
1 tablespoon freshly chopped parsley
Pre-heat oven to 375’f

How to make:

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Salad Dressings


 October 26th, 2020

How to Make:
To make each one of these dressing, put all the ingredients into the blender, and blend until smooth. Drizzle over your salad and enjoy immediately. You can put each of these dressings into separate jars with tight fitting lids. Remove from the fridge 10 to 15 minutes before using. Shake well and serve. They will keep in the refrigerator for up to 5 days.

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Mahi-Mahi with Summer Fruits

 October 12th, 2020

 Mahi Mahi:

A 3-ounce serving of Mahi-mahi offers 93 calories when added to the diet. This fish helps to lower the chances of heart problems, cancer, counteract inflammation, reduces signs of aging, maintain healthy nerves and cell functions. It also offers minerals such as phosphorus, selenium and iron. Selenium provides antioxidant activity that assist immune function and thyroid gland.

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  Forever Oceans

September 14th, 2020


I have a love and passion for all things from the Ocean.

3 months ago, I was asked to consult for a startup company that raises sustainable seafood called "Forever Oceans". This has been an exciting and interesting journey that I have thoroughly enjoyed. From developing new seafood recipes, to writing a blog, to amassing some of the top chefs in America to be a part of our culinary board. To working with Chef Rick Moonen and planning a series of podcasts called "Ocean Raised". The first episode will broadcast September 2nd and feature Chef Norman Van Aken, followed by Chef Andrew Zimmern on September 16th and Chef Emeril Lagasse on September 30th. Exciting times indeed.

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Salad of Roasted Vegetables, Quinoa with Tahini Blood Orange Dressing

July 28th, 2020

Red Cabbage:
Health benefit: Cabbage is a great store of vitamin C and vitamin K. The rich deep color of this vegetable is due to a high concentration of anthocyanin polyphenols (strong dietary antioxidants, possessing anti-inflammatory properties), making it have even more phytonutrients than a green cabbage

Blood oranges:
In addition to its high anthocyanin content, blood oranges are low in calories which may help prevent obesity, a major risk factor for type 2 diabetes. At just 70 calories per fruit, blood oranges are an excellent source of vitamin C, and a good source of fiber and potassium.

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Asparagus & Bean Salad with Balsamic Parsley Dressing 2


June 15th, 2020 

Asparagus is available year-round, but spring is the best season for this nutritious vegetable. Crops are harvested from late February to June, with April being the prime month and high season for asparagus.

A few interesting facts about asparagus:
The stalks shoot up from the crown of the plant and grow into fern-like leaves when they are allowed to develop. However, the edible stalks are harvested strictly by hand before the actual fern leaves develop. You have to be patient to grow your own asparagus: It takes three years from the sowing of the seed to the harvest of the first stalks. Asparagus is one of the few vegetables that is grown as a perennial since the plants have about a 10-year life.

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