Add Color to Your Diet

Break away from the American tendency to eat brown and white. Meat and potatoes are great in moderation, but you need something more to help maintain your health. Add color to your diet! When grocery shopping, be sure to put at least five different colors of produce in your cart. This is a handy way to ensure nutritional benefits for the coming week.

Some examples:

Avocados are a creamy source of heart-healthy fats, as well as non-animal proteins.

Tomatoes contain lycopene, the antioxidant that gives tomatoes their red coloration. Lycopene may help lower the risk of certain types of cancer. Tomatoes are also a great tasting source of vitamin C.

Speaking of vitamin C, oranges are chock full of that immunity-boosting vitamin.

While not a favorite on everyone’s list, grapefruit is not only a vitamin C bearing citrus, some research suggests that it may help to lower “bad” cholesterol.

Everyone knows that bananas are a good source of potassium, but did you know they are also full of B6, a vitamin that helps your body convert food into energy?

Sweet and juicy, these melons are high in vitamin A, which helps maintain healthy eyes.


Use these examples to make wise choices in the foods you purchase and eat. Adding color to your diet will add not only appealing visuals, but an assortment of vitamins and minerals!

–Ann Cathey

Easy Enchiritos

In need of a hot meal quickly?This little Tex-Mex experiment turned out much better than expected.
Easy Enchiritos
Prep Time: 15 minutes
Cook Time: 40 minutes
Serves 4
1 15ox can black beans, drained
1 8 pack burritos or chimichangas
1 15 oz can chili
1 tsp each garlic powder, onion powder, cumin
lots of grated cheese of choice (to desired cheesiness)
Oil spray an 8×8 baking dish. Spread the drained beans evenly in the bottom. Dust spices over the beans. Add a layer of cheese.
Layer in burritos. I had to cut one in half to make them fit: five across, two and two halves to fill the rest of the space. Add a layer of cheese.
Top all this off with the can of chili, spreading evenly and covering all exposed tortilla to prevent drying. Add another layer of cheese. Go ahead and lay it on thick! You know you want to! 🙂
Bake at 400F for 40 minutes to ensure that all ingredients are thoroughly heated and cheese is melted.
Serve with dollop of sour cream, hot sauce, salsa, sliced black olives, sliced avocados, or diced green onion, as preferred.
I would offer photos, but it went too fast.
–Ann Cathey

Avocado Deviled Eggs

I love avocados and my partner in crime loves deviled eggs. I figured, why not combine the two? Of course a quick internet search for ideas revealed that I was not the first person to discover this yummy variation.DSC_0832

This news made me even more determined to try it out. finding avocados on special at the grocery sped my plan along. Making them was simple enough – I just did as I always do when making deviled eggs, adding the avocado and extra spices along the way.Below is my recipe, although I shaved off some time by dealing with the avocados while the eggs were boiling, and peeling those lovely eggs while they were still warm. The peels came right off to reveal lovely pearls of cooked albumen.


1 dozen large eggs, boiled and peeled
2 medium ripe avocados
1/4 cup mayonnaise
1Tbsp ground cumin
1Tbsp garlic powder
1Tbsp lemon juice OR the juice of 1 fresh lime
1Tbsp dried parsley OR finely chopped cilantro leaf
2Tbsp salsa (heat to taste)
1/2tsp salt (or to taste)

Extras: cilantro leaf, sliced jalapenos, petite capers, extra salsa, and/or diced chives may be used as a garnish

Slice each egg in half lengthwise. Pop out the yolks and mash them with a fork. Add the avocado to the egg yolks and mash with fork. Mix in mayo, cumin, garlic, salt, parsley and lemon juice.


Mashed avocados

Adding yolks to mix

Adding yolks to mix

Mashing time!

Mashing time!


Albumen halves





Fill each of the egg halves with the avocado/yolk mixture either with a spoon, or for a prettier look with a pastry bag and large star tip.

Garnish as preferred.

As these photos show, I didn’t bother with a garnish this time. I wanted my audience to be able to give me feedback on the flavor of the filling without any distractions.

Apparently the results were very good! DSC_0833
— Ann Cathey