Recipe Redo Blog

Traditional Recipes Redone…Healthier

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Tropical Sunshine Smoothie

Add some sunshine to your day! Once you taste this tropical smoothie, you’ll be immediately transported to sunny days by the ocean. More than anything, in the summer I crave tropical fruit that’s so fresh that it could’ve been plucked from the vine that morning! Eating fresh means eating seasonally right? You’ll find that the ingredients for this smoothie are fresh and ready to be blended into a tropical concoction! Enjoy poolside or indoors to perk up a gloomy day.


Tropical Sunshine Smoothie


  • 2 cups frozen mango cubes
  • 1 cup frozen pineapple chunks
  • 1 ripe banana
  • 1/4 cup orange juice
  • 1 cup water
  • 1/4 cup plain Greek yogurt
  • 1/4 teaspoon coconut extract

For detailed instructions, you can find the original recipe on Lovely Little Kitchen. While you’re there, be sure to follow them on Facebook, Pinterest and Twitter.

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Mango Kiwi Avocado Green Smoothie

Green smoothies are a great option for those that wish to add extra fruits and veggies into their daily diet, but prefer to do so in an on-the-go fashion. I particularly love this recipe because it’s abundant with vitamin C, fiber and really everything wonderful for you! The combination of kiwis, avocados and mangoes balanced out by 2 cups of spinach make for a concoction that is not overly sweet, so it acts as a great mid-day refresher. All you truly need to make this recipe a reality is to be in possession of a blender– so have fun and try to mix things up a little bit! Comment below and share your favorite green smoothie combination.

Green Smoothie

Image from Ambitious Kitchen 

Mango Kiwi Avocado Green Smoothie


  • 1 cup frozen mango chunks
  • 1 kiwi, sliced and skin removed
  • 1/4 medium ripe avocado, pitted and diced
  • 1 teaspoon chia seeds
  • 2 cups spinach
  • 1/2 cup unsweetened vanilla almond milk
  • 1/2 cup ice, if necessary
You can find detailed instructions for this recipe on the blog Ambitious Kitchen. Enjoy!
Monique is the face behind the healthy-eats blog Ambitious Kitchen. Her recipes are a creative and delicious take on eating fresh. For more from Monique and all things Ambitious Kitchen, connect with her on Twitter, Facebook, and Pinterest.


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Holiday Sangria

Glass with Hot red mulled wine for winter and Christmas with orange slice, anise and cinnamon sticks isolated on white background,The most anticipated holiday month is finally here, bringing social gatherings with delicious treats and cocktails that are hard to resist. These Holiday celebrations can translate into lots of extra calories from drinks you don’t normally consume such as White Russians, Hot Buttered Rum and Eggnog.

The general recommendation from health authorities is to indulge in a maximum of 1 alcoholic beverage per day (women) and up to 2 alcoholic beverages for men. If you do choose to imbibe, why not skip the sugary, calorie-laden holiday drinks and celebrate your health with a festive fruit-laden red wine?

Red wine, a heart healthy food,  is packed with cardioprotective antioxidants and has been proven to boost your “good” cholesterol (HDL-cholesterol) and lower blood pressure–which will improve your cardiovascular health. Now that’s a holiday celebration!

Liven up your typical red table wine into Holiday Sangria with seasonal ingredients such as cranberries, pears, apples, oranges, and cinnamon sticks!

Yield: 8 servings (5 fl oz per serving) – not including the optional seltzer water—which adds 0 calories


  • 1 bottle of red wine
  • 1 cup of 100% orange juice
  • 1 pear, chopped
  • 1 apple, chopped
  • 1 orange sliced
  • 1 cup of fresh cranberries
  • 2 cinnamon sticks
  • Optional: flavored seltzer water (cranberry, grapefruit, pear, etc.)

In a pitcher, mix all the ingredients together (except the optional flavored seltzer water). Let sangria sit in the fridge at least 4 hours or overnight. The longer the mixture sits, the more the wine will absorb the flavors from the fruit! Pour sangria into glasses and top each glass with an optional ¼ cup of seltzer water.

Nutrition Per Serving:
Calories: 167 kcal,

Fat: 0 g,
Cholesterol: 0 mg,
Carbohydrate: 18 g,
Dietary Fiber: 2 g,

Protein: 1 g,
Sodium: 5 mg

This recipe is compliments of Dr. Janet Brill.  Nationally recognized nutrition, health and fitness expert and published author Dr. Janet Brill is the director of nutrition for Fitness Together, the world’s largest organization of personal trainers. Dr. Janet specializes in cardiovascular disease prevention and has authored three books on the topic; the most recent is Prevent a Second Heart Attack (Three Rivers Press, Feb 2011.) Prevent a Second Heart Attack  follows the bestselling book, Cholesterol Down (Three Rivers Press, 2006). Her third book, a sequel to Cholesterol DOWN, titled Blood Pressure DOWN (Three Rivers Press) was released on May 7, 2013.

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Canyon Ranch Eggnog

Everyone loves eggnog, but not everyone has been lucky enough to have had a homemade healthy eggnog recipe handed down to them from their family or friends.

We are pleased to present an eggnog recipe, compliments of Canyon Ranch, a wonderful complement to your Christmas and New Year’s celebrations.


  • 1 teaspoon cornstarch
  • 3 egg yolks
  • 5 tablespoons sugar
  • 2 1/2 cups reduced fat milk 1/4 teaspoon nutmeg
  • Pinch cinnamon
  • 1/4 teaspoon rum extract 1/2 teaspoon vanilla extract


  1. Combine cornstarch, egg yolks and 2 tablespoons sugar in a medium bowl. Whisk with a wire whip until egg yolks are lemon colored.
  2. Combine milk, 3 tablespoons sugar and nutmeg in a medium sauce pan. Scald milk mixture, stirring occasionally.
  3. Slowly add hot milk to egg mixture, whisking constantly, using wire whip. Pour back into sauce pan and continue to whisk 2 to 3 minutes over medium heat or until mixture thickens.
  4. Remove from heat and transfer to an ice bath. Add cinnamon and extracts.
  5. Cool completely.

Makes 4 (3/4­cup) servings, each containing approximately:

170 calories; 24 gm. carbohydrate; 5 gm. fat; 152 mg. cholesterol; 7 gm. protein; 82 mg. sodium; Trace fiber

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Debra K’s Holiday Recipe Redo

Original Printing of this article Palm Beach Woman Magazine.

Yikes!   Are the holidays almost here?   Never fear Debra K, host of the television show Journey into Wellbeing and Natural Health Explorer, is here to “healthify” your holidays.

“I believe we all have the right to enjoy incredible looking and tasting cuisine…Trust me, I’m not going to miss a meal. To ensure we stay healthy this holiday season, I have asked some of the top chefs in Palm Beach to redo traditional recipes in a healthier fashion. Enjoy!"   ~Debra K

“I believe we all have the right to enjoy incredible looking and tasting cuisine…Trust me, I’m not going to miss a meal. To ensure we stay healthy this holiday season, I have asked some of the top chefs in Palm Beach to redo traditional recipes in a healthier fashion. Enjoy!” ~Debra K

With the holidays right around the corner there is a good chance you’ll soon be noshing on office goodies, grabbing meals on the go, attending school recitals and partaking in a few well deserved cocktails.   While all these activities are festive and fun, there’s a good chance as the days progress so will the number on your scale.  Most of us will pack on a few extra pounds by the New Year and regardless of our good intentions after December, there’s a good chance we will never lose it.  Add on a decade of busy holidays and your staring at an extra ten to twenty pounds in the mirror.  While this busy time of year isn’t the most ideal to make drastic changes, there is much you can do to keep your long-term health goals in mind by making good eating choices.

Eating out can be challenging as there are always an array of delectable dishes that tempt you away from your commitment.  Unfortunately, many items on restaurant menus contain more salt, fat and calories than needed for any one meal.  Did you know a plate of nachos can contain over a thousand calories?  For some that is almost a whole day’s worth of their caloric needs.

As a resident of Palm Beach County I can vouch for the fact that there are many great eateries to choose from when hunger pangs hit.  To help with our holiday preparation I decided to head out and challenge some of the top chefs with providing healthy holiday recipes.  During recent explorations into Palm Beach I quickly learned…you do not have to sacrifice taste to enjoy some healthy local cuisine.

First Stop:  Zuccarelli’s Italian Kitchen


zucc Olimpia Douglas and DK

Olimpia Zuccarelli and Chef Douglas A. Chmielewicz with Debra K

Often people associate Italian food with lots of carbohydrates and fat and with the new gluten-free craze some have given it up entirely.  But, there are many great options when choosing to incorporate traditional Italian into your diet.  Originating within the fabled borders of Italy, The Zuccarelli family team, Mom Frances and Daughter Olimpia, have been serving up the region’s finest Italian for over 30 years in Palm Beach.  There are many healthy options on the menu including gluten free pasta. You will find it easy to stay on track while enjoying some dishes fresh from the kitchen.

I joined Olimpia and Chef Douglas A. Chmielewicz in the kitchen. Amid the flurry of flying pizza dough and the enticing aroma of garlic, I watched enraptured as they worked their magic and provided two great recipes for our Holiday Recipe Redo.

Chef Douglas prepped the first dish, Antipasto Di Mare and I was pleased to see how simple it was to make and that all the ingredients were minimally processed and prepped.  The dish is not only delightful, tasty and simple, but it is something South Floridians can easily make at home after a quick stop at the local fish market.   In shellfish — including shrimp, clams, scallops, lobsters, crabs and abalones —15 percent or less of the calories come from fat, making this a great “low fat” option.

Antipasti Di Mare – Fruits of the SeaZucc Antipasto di Mare

This mix of shrimp, scallops, clams, calamari, and mussels tossed together in a zesty lemon dressing is a great option for Christmas Eve.

      • 1 C Calamari, cleaned and cut into rings
      • 10-12 baby shrimp, peeled and deveined
      • 4 scallops
      • 8 clams – add for last 4 minutes
      • 4-5 mussels – add for last 4 minutes
      • Handful of capers, kalamata olives and pepperoncini as desired

Heat 1 C of water in a large skillet and cover and poach the seafood for 5-6 minutes.  When cooked, drain the hot water and add ice cubes to cool the seafood.  When cooled, transfer cooked seafood to a separate bowl.  Toss in capers, kalamata olives and pepperoncini.

Dressing:Zucc ADM with wine

      • ½ C Diced celery
      • 1 T Balsamic vinegar
      • ½ C Fresh lemon juice
      • Salt and Pepper to taste

In a separate bowl add diced celery, lemon juice, parsley and a touch of balsamic vinegar to form the dressing.  Toss into seafood mixture.  Sprinkle on salt and pepper to taste.

Create Salad made of lettuce with sliced cucumber, onion and tomatoes.  Top salad with the seafood mixture and enjoy.

zucc Chef Doug broccoli prep (2)

I then asked the Chef to quickly put together a healthy side dish that could easily be made at home.  Within a few minutes, he had created vibrant green garlic infused sautéed Broccoli Rabe.  Similar to turnip greens, this green is a great source of vitamins A, C, and K, as well as potassium, calcium, and iron.

Sautéed Broccoli Rabe

      • Kosher salt Zucc Brocc dish
      • 1 Bunch broccoli rabe, remove tough and non-leafy stems
      • Extra-virgin olive oil
      • 3 Cloves garlic, smashed
      • Pinch crushed red pepper flakes

Coat a large sauté pan with olive oil. Add the smashed garlic and crushed red pepper and bring to medium heat. When the garlic is golden brown, toss in the Rabe and a dash of salt.  Steam for approximately 6 minutes by placing another pan over the sauté pan or add a lid. Shake occasionally to prevent burning.  When rabe is tender, serve immediately.

If you don’t feel like cooking, both these dishes are regular menu items, so plan on stopping in and enjoying with the Zuccarelli family.

Next Stop:  Table 26°


TB26 TeamTable 26’s atmosphere and menu carries you to a warm and welcoming place with their exceptionally delicious comfort food dishes. Owners, Eddie and Ozzie, purposely chose West Palm Beach in the heart of the historical Mango Promenade district.  Leading their culinary team is Chef Steven Polowy who personally holds a deep passion for the freshest and finest food.  Whenever possible he utilizes local farms to ensure the freshness of all produce offerings. Chef Steven is known for taking traditional comfort food and adding surprising twists.

I was very excited to see the Chef’s salad offering.  Staying true to the flavors of fall, he created an exciting combination of squash, cranberries and turkey – a blend that immediately took me to happy days of holidays past.  This salad is a great option for those trying to stay trim as the Chef removed the traditional additions of heavy cheese and fried croutons and instead offered a healthy preparation of the squash providing high doses of natural fiber and carotenoids, shown to protect against heart disease.

Turkey Terrific  Salad

Butternut Squash “Croutons”

      • 1 Butternut squash, peeled and medium diced
      • Salt and pepper

Season and roast butternut squash for 15 minutes @ 350 until cooked. Cool.   Note: Treat the butternut squash as croutons and serve either room temp or preferably slightly warm atop.

Main Salad:TB26 salad

      • 3 oz. Cooked, shredded boneless skinless turkey breasts
      • 1 C Dry cranberries
      • 1 C Cooked green beans thinly sliced in length
      • 1 C Toasted pecans, seasoned to taste.
      • 6 oz. Baby arugula
      • 1 oz. Apple cider vinaigrette (or to taste)
      • 16 Butternut squash “croutons”
      • 12 Endive spears
      • Salt and pepper

Apple Cider Vinaigrette:

      • 1oz. Apple cider vinegar
      • 1 t Dijon mustard
      • 1 t Honey
      • Salt and pepper
      • 3 oz. Olive oil

Combine all ingredients except olive oil.  Slowly emulsify olive oil into vinegar mix and season to taste.  Reserve the dressing for final assembly.

Assemble salad:

Toss portioned ingredients of cranberries, arugula, turkey, green beans, pecans, vinaigrette and season to taste. Align three endive per plate, divide equal amounts of salad per plate as well. Garnish atop and around with 4 butternut squash as if they are croutons. Serve immediately.

If you think this salad sounds amazing, you should check out what other fabulous offerings are on the menu at

Third Stop: Chunkie Dunkies 

Is a Decadent Dessert Possible? Chunkie Dunkies says YES!


We cannot make it through to January without indulging in some delicious sweets.  It just wouldn’t be right.  Usually when choosing a dessert, our focus isn’t necessarily on health, but on incredible flavor and texture – we are looking for an experience.  Fortunately I was able to track down Chef Dina Marie Lauro, who is offering a sweet option that over-delivers to all these experiential needs, including health.

dina headshot

Chef Dina Marie Lauro

Dina is a Raw Vegan Chef.  Growing up in an Italian family she was born to cook, but her “school” training began at the Natural Gourmet Institute of Health and Culinary Arts (NGI) in Manhattan, NY.  At NGI, she learned how to create delicious, plant-based foods without animal ingredients.   Following her passion to create healthy and tasty desserts, in June 2011, Dina launched her cookie business Chunkie Dunkies.

Dina was a great choice to offer us a healthier dessert for the holidays.  Her cookie company, Chunkie Dunkies, has a full line of gourmet raw/vegan cookies and brownies that are gluten-free, dairy-free and cholesterol-free. Not only are they delicious but they are loaded with nutrients, enzymes, protein, and fiber.

dina and dk with pieThis pie contains fiber, protein and vitamins from the raw nut crust and the uncooked apples.  Instead of white sugar, Dina made this version with pure maple syrup for minerals and antioxidants.  Because eggs and butter were not included in this recipe, it is a great choice for those worried about their cholesterol.  By not baking this version all the natural food enzymes remain alive so the body can digest easier giving you more energy.  With living foods, your body doesn’t have to work as hard to break the food down.

When you eat pure raw foods you are feeding your body premium fuel for it to thrive.  Raw food contains natural vitamins and minerals our bodies need to be their best.  If you want to feel and look great it’s important to incorporate real “fresh” food that hasn’t been destroyed by high heats. Fresh salads, smoothies with vegetables, fruits from the trees are all great choices.  There are no short cuts.  If you want to be healthy eat more raw organic produce.

Dina’s Raw Apple Pie with Oatmeal Cookie Crumble

Delicious Live Thinly Sliced Layers of Raw Apples contained in a Rich Nutty Crust topped with a Mmm Mmm Cookie Crumble

Crust:dina Apple pie prep

Makes one 9 inch crust or 4, four inch tart shells

      • 2 C Raw walnuts
      • 2 C Raw pecans
      • 3/4 t Sea salt
      • 5 Dates, pitted and soaked for 5 minutes (save some soak water)
      • 1 T Pure maple syrup
      • 1 T Unrefined coconut oil, melted
      • 1/8-1/4 Soaked date water or filtered Water
      • Dollop of coconut oil for greasing pie dish

Prepare pie pan with coconut oil and grease the inside and edges.

In a food processor, using the S blade, process all nuts and sea salt into a fine nut flour. Place nut mixture in medium size bowl.  In food processor, add the dates, coconut oil, maple and soaked date water and process until mixture is creamy. Mix wet ingredients into dry making sure to form a ball.  Press the nut dough 1/4 inch thick into 9″ pie dish or tart shells.  Place in refrigerator for 4 to 5 hours, in freezer for 2 hours or in dehydrator for 5 hours at 115 degrees.  When dough is firm, pie slices are easier to remove.

Filling:dina apple pies complete (1)

      • 5 Apples, peeled and cored
      • Juice of 1/2 lemon
      • 1/4 C Pure maple syrup
      • 1 T Non-alcohol vanilla
      • 1.5 t Cinnamon
      • A pinch of sea salt

Thinly slice apples on a mandoline.  Reserve apples pieces that are too small to slice and set aside.  Put sliced apples in a big bowl.  Squeeze lemon juice over apples and lightly toss. In a blender, blend reserved apple pieces, maple, vanilla, cinnamon and salt until creamy.  Pour creamy mixture over sliced apples and lightly coat.  Place apple filling into your prepared pie dish(es) and press down slightly.


5 to 8 Oatmeal Chunkie Dunkie Cookies, room temperature

Crumble cookies on top of apple pie.  The more the yummier.  Can be savored right away or placed in refrigerator for up to 5 days.

If you want your own Chunkie Dunkies, stop in Amici Market, Breakers News & Gourmet or check their website for all local listings.

Regardless of how stressful the holidays seem, there are things you can do to feel healthy and stay on track.  If you do manage to fall off the health wagon, then just try to be kind to yourself and recognize that every day offers a new chance to rededicate yourself to living a full and vibrant Life.  I sincerely hope you enjoy your holidays.

DK’s Smashed Cauli’taters and Egg(less)Nog

Not one to shy away from a challenge, I decided to tackle and “healthify” traditional mashed potatoes and eggnog.  Both of these recipes are simple and would be fabulous additions to your holiday meal.  You can find my recipes and many more at

DK in the Kitchen

DK in the Kitchen

DK's Mashed Cauli'taters

DK’s Mashed Cauli’taters

DK's Egg(less) Nog

DK’s Egg(less) Nog

Debra K’s 10 Best Swaps:

Late last year, it was determined I was testing sensitive to many foods.  My doctor recommended a full detox eliminating dairy, gluten, corn, soy, peanuts and egg for five weeks.  During this time, I became an expert at finding tasty swaps.  Here are my top ten recommendations on some swaps to try in your recipes this season.

  1. Dairy milk – Unsweetened coconut or coconut almond blend
  2. Oil – In baked goods you can substitute with half the oil called for and replace the difference  with fresh pureed  apple
  3. Sugar – A mix of agave syrup and stevia
  4. Butter – Ghee or a vegan version such as Earth Balance
  5. For baked goods – A combination of gluten free flour and oat flour
  6. Salad dressing – Oil, vinegar and fresh minced herbs
  7. Soy Sauce – Coconut Aminos
  8. Mayonnaise –Soy Free Vegenaise®
  9. Thickener – Coconut flour
  10. Ice cream – Blend frozen banana, coconut milk, cherries and vanilla vegan protein powder (non-soy)

Meet Debra K

Executive Producer and Host, Journey into Wellbeing
Owner, Well World, Inc.
Owner, imassage, Inc.
Author, Success from the Start

As the host of Journey into Wellbeing currently airing on PBS, Debra is one part Rachael Ray and one part Ellen DeGeneres. But beyond the approachable, engaging personality is the mind of a shrewd business executive and entrepreneur. Debra is a former Fortune 250 marketing and sales leader and founder of the wellness education company imassage. She is also a popular speaker within the health and wellness industry, and her expertise has been sought by national publications including Reuters, Newsweek, Spry Living and Woman’s Day.  Debra’s goal is to inspire our nation’s health transformation and she invites you to join her.

You can join the Journey by following us on Facebook at Journey into Wellbeing with Debra K or visiting

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DK’s Egg(less) Nog

Oh Yeah!  Working on my Holiday Recipe Redo’s!  I’m thinking some Non-Dairy, Non-Egg Eggnog is in order!  Eggnog always played a role in the holidays when I was growing up.  I can remember my mom spending quite a bit of time making it.  For my new eating style, I wanted to preserve the flavor of the cinnamon and nutmeg, but remove the items that irritate my tummy.  After some experimentation, this recipe satisfied my desire to have an eggnog tasting drink without any of the guilt or tummy upset.

Serves: 2

DK's Egg(less) Nog

DK’s Egg(less) Nog


  • 1 Banana (frozen)
  • 1 C Vanilla Coconut or Almond Milk Ice Cream (dairy-free)
  • ½ teaspoon Nutmeg
  • Dash of ground cloves
  • 1 t vanilla
  • ½ t cinnamon
  • 4 cups Coconut/Almond Milk (Use less if you like it thicker like a milkshake)
  • Rum to taste – or rum extract


  1. In a blender add all the ingredients
  2. Blend until smooth
  3. Sprinkle nutmeg on top and garnish with a cinnamon stick

Drink up and enjoy!!

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Happy and Healthy Holiday Eating

eating-fruits-at-party-540x306Do you hold the desire to stay trim and energetic this holiday season?  Congratulations, you are in the right place.  To ensure we stay healthy this holiday season, I have asked some of the top chefs in the nation to redo holiday recipes in a healthier fashion. Don’t miss a single recipe! Click the FOLLOW tab on the lower right hand panel of this blog.  Let’s commit to staying healthy!