delicious healthy recipes

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Link to Survey:

Introduction: Hello. My name is Candace Hornsby and I am working with my advisor, Dr. Younghee Kim, for my Masters degree in Food and Nutrition from Bowling Green State University (School of Family and Consumer Sciences). My research topic is evaluating in the impact of packed versus purchased lunch of fruit and vegetable consumption. You are being asked to participate in this research project because you work outside of the home and are 25-64 years of age.

Purpose: The purpose of this research is to evaluate the impact of packing lunch on both fruit and vegetable consumption and confidence in performing other positive health-related behaviors in order to determine if this may be an effective strategy for overweight and obese individuals striving to lose weight. It is understood that weight loss is difficult to achieve and the information collected here will be used to enhance understanding of the most effective techniques to aid individuals in this process. There will be no monetary award for participating in the project.

Procedure: You will be required to complete one survey. The survey will be accessed online and will be 20 questions in length. It will take approximately 5-10 minutes to complete. Data collected in the survey will be utilized by the researcher to determine the impact of the project. In order to access the survey, you will be required to have Internet access.

Voluntary nature: Your participation in this project is completely voluntary. You are free to withdraw at any time. You may decide to skip questions or discontinue participation at any time without penalty. Deciding to participate or not will not affect your relationship with Bowling Green State University or any institution involved in the research.

Anonymity Protection: The data from your surveys will be kept anonymous and will be stored in a password-protected computer. Only the primary researcher will have access to the collected data. The data will be kept until the final project is presented. Your name will not be associated with the project. Instead, your information will be associated with a code. Because this project will be conducted through the Internet, you are encouraged to clear your browser cache after participation and not leave the survey open while using a public computer to protect anonymity.

Risks: There are no risks associated with participation in the project.

Contact information: In the case of questions about the research or your participation in the project, please contact me, Candace Hornsby, at, or my advisor, Younghee Kim, at You may also contact the Chair, Human Subjects Review Board at 419-372-7716 or, if you have any questions about your rights as a participant in this research. Thank you for your time.

I have been informed of the purposes, procedures, risks and benefits of this study. I have had the opportunity to have all my questions answered and I have been informed that my participation is completely voluntary. By clicking the following link, I am indicating my consent to participate in this study:


Today I am participating in a pin it party hosted by the Lindsey over at The Lean Green Bean. Here are the basic rules:

All bloggers are welcome to participate! Here’s what you do:
Round up 5 blog posts you’ve written that you would like to see on Pinterest.
Make sure there is a nice, pinable image or photo included in each post.
Write a short post featuring the posts you chose- ie, put 5 nice images & links to the posts all in one place, along with a short description of each post.
On Thursday, publish your post, then visit The Bean and add your post to the linkup! (If you’re just reading this today and still want to participate, just publish in the next few days…I’ll leave the linkup open for about a week!)

So without further adieu here are my five favorite recipes I have made these past few months. . .
1. Carrot Cake Oatmeal
Carrot Cake Oatmeal
So delicious and filling. I actually made a cold version of this oatmeal for breakfast this morning and it really is like eating carrot cake for breakfast!
2. Couscous Salad with Chickpeas
IMG_4150 copy
I can’t wait to make this summery salad when it gets warmer. Perfect paired with white fish or chicken for a quick and healthy summer dinner (also leftovers pack well for lunch the next day)
3. Homemade English Muffins
So much simpler then I imagined and so much tastier then the store bought version
4. Baked Bean and Cornbread Cupcakes
Baked Beans with Cornbread
These “cupcakes” are so good that I could eat them every night for dinner (though I don’t think my family would appreciate that very much)
Last but certainly not least. . .
5. Chocolate Chip Cookie Pie
Cookie Pie
The decadent tasting yet “healthy” cookie pie. Oh so gooey and chock full of chocolate chips. What is not to like?

In a little less than a month I will be graduating from the Ohio State University with an undergraduate degree in Dietetics. This degree is required in order for me take the next step in my career goal of becoming a Registered Dietitian (R.D.).  The next step involves completing a year-long internship that consists of rotations through a variety of healthy care settings that an R.D. might work in. These settings include community, clinical and food service management facilities. However, in order to participate in this internship there is a rigorous matching process that involves the potential intern ranking and applying to several different schools in hopes of “matching” to one of them. So, for the past 4 months I have been working on submitting applications and ranking my chosen schools and then I have had to wait until yesterday evening at 7 pm to find out if I potentially matched to one of my schools of choice.

Yesterday, was the slowest day in the history of the planet. At exactly 7 pm I excitedly logged on to the matching site–only to discover that the server was overloaded from everyone else being excited to see their potential matches as well! So an excruciating hour passed while I lay on the kitchen floor and tried not to hyperventilate.


Finally, my match came up and I had matched to Bowling Green State University’s distance dietetics program. I was so excited and relieved. Becoming an R.D. seems so much more tangible now that I am matched. I know that it is going to be a huge process by I am very ready to take this next step in my career.


(I know you can’t read it but it essentially says that you have been matched to Bowling Green State University)

In other news, every year my father and I go out to breakfast for my birthday. This year I decided to re-visit one of my favorite breakfast places in downtown Columbus called Tasi Cafe. I love this place! It has such a nice vibe and the food is always delicious.

Poached Eggs-Tasi

I ordered the poached eggs over black bean cakes. So good that it made me want to recreate this combination at home! The black bean cakes had a delicious spice to them that was tempered by the silky neutral tasting egg yolks. I can’t wait to go back again. Maybe for lunch next time? Some of their sandwiches looked so good that I wanted to order them for breakfast!

This past September I attended a meeting of the Columbus Dietetic Association where I learned about an interesting program created and hosted by a dietetic intern/blogger in the Columbus area called Foodie Pen Pals. Here is her summary of the program:

And now it’s time for some details about Foodie Penpals and what the program is all about:

-On the 5th of every month, you will receive your penpal pairing via email. It will be your responsibility to contact your penpal and get their mailing address and any other information you might need like allergies or dietary restrictions.
-You will have until the 15th of the month to put your box of goodies in the mail. On the last day of the month, you will post about the goodies you received from your penpal!
-The boxes are to be filled with fun foodie things, local food items or even homemade treats! The spending limit is $15. The box must also include something written. This can be anything from a note explaining what’s in the box, to a fun recipe…use your imagination!
-You are responsible for figuring out the best way to ship your items depending on their size and how fragile they are. (Don’t forget about flat rate boxes!)
-Foodie Penpals is open to blog readers as well as bloggers. If you’re a reader and you get paired with a blogger, you are to write a short guest post for your penpal to post on their blog about what you received. If two readers are paired together, neither needs to worry about writing a post for that month.
-Foodie Penplas is open to US, Canadian & European residents. Please note, Canadian Residents will be paired with other Canadians only. Same with Europeans. We’ve determined things might get too slow and backed up if we’re trying to send foods through customs across the border from US to Canada and vice versa.

If you’re from the US or Canada and are in participating for November, please CLICK HERE ( to fill out the participation form and read the terms and conditions.

You must submit your information by February 4th as pairings will be emailed on February 5th!

*If you’re from Europe, please CLICK HERE ( to signup.

I thought that is sounded like a really neat opportunity to meet other “foodies” and to get the chance to recieve a fun package in the mail filled with food (who wouldn’t like that?)
On winter break I finally signed up for the program. I put together a box for my “penpal” and waited anxiously for mine to arrive.
Then, on a cold winter Friday afternoon. . .

It finally arrived.


I was so excited that I tore through brown paper that was so carefully wrapped around the sturdy square package to discover the following items:


Basmati rice, a slotted turner, vanilla sugar, chicken stock, pot roast seasoning and garlic sea salt.

My penpal knew I like to cook so we decided that she would send me some of her favorite things to cook with.

We used the garlic salt on garlic bread the night I got the package but since then we have tried it on brussel sprouts, chicken and potatoes (it basically goes with everything).


and last week I made a pot roast in the crockpot with the seasoning and it was so delicious and super simple. All I had to do was stir a cup of water into the seasoning and pour over chopped veggies and meat and cook for 8 hours on low. With salads and bread it was a quick and easy winter meal.


then last night I pulled the Basmati Rice out of the pantry and served it with chickpea curry and naan. I loved how aromatic it was and how quickly it cooked (15 minutes versus 25-45 for regular rice).


Overall, I really enjoyed this program and would recommend it to anyone who enjoys food (or getting large packages in the mail). It was really fun to try some new ingredients that I wouldn’t normally think to buy. I look forward to participating again in the future.

Food trucks are becoming so popular in Columbus, OH. There are even specific tours that focus on these trucks (aka the taco food truck tour). Personally, I haven’t been brave enough to commit to eating at 4-5 food trucks in one afternoon. However, I love the concept and have wanted to eat at one for a while. That is why I was really excited when we got to attend a presentation this past week by the managers of “That Food Truck.”

The evening was spent talking about how the owners began their business, sampling some of their utterly delicious food and taking a tour of “That Food Truck.” I really learned a lot and was impressed by how much time and work goes into its operation.

My favorite recipe/sample of the evening involved a chunk of ciabatta sitting a pool of rich black mole and draped with apple slivers and queso fresco. Unfortunately, the recipe is based off of Rick Bayless’ black mole and requires an extended simmer time as well as over 20 different ingredients! So, while I may not be able to re-create the exact recipe, I now have two new goals; find a simple yet delicious mole recipe and eat at more food trucks (I have been missing out!)


As the weather gets crisper I am finally able to go through my recipe box and dig out some “old friends.” I have wanted to make this dish all summer but it is a recipe that really needs to be savored in the cooler months due to it’s ability to increase your body temp by 1000 degrees (a good thing on a cold autumn night but not so great when the cicadas are out and it is a humid 95 degrees).

The recipe itself is actually very simple (even though it tastes like it has simmered for hours) and calls for ingredients that most everyone has in their pantry or fridge. My family deemed it delicious calling it “a blend between something Korean and a good old-fashioned stew.” I personally love how quickly it comes together and the fact that it simmers for long-enough to meld the flavors but not so long that I am scrambling to get dinner on the table.

Oh, and sometimes I just crave a warm tangle of noodles. A craving this dish satisfies completely.

Sweet and Spicy Asian Beef Stew (adapted from Cooking Light)

  • 2 1/4 cups water
  • 3/4 cup low-salt beef broth
  • 1/3 cup rice vinegar
  • 1/3 cup low-sodium soy sauce
  • 2 tablespoons brown sugar
  • 1/4 teaspoon ground cinnamon
  • 1 tablespoon vegetable oil
  • 1 pound beef stew meat, cut into bite-sized pieces
  • 1 1/4 cups chopped green onions
  • 1  garlic clove, minced
  • 1 teaspoon minced peeled fresh ginger
  • 1 small bunch of thinly sliced bok choy (or similair green of choice)
  • 1 1/2 cups thinly sliced carrot
  • 3 cups hot cooked wide rice noodles, spaghetti or soba noodles

Combine first 6 ingredients, stirring with a whisk; set aside.

Heat vegetable oil in a large Dutch oven over medium-high heat; add beef, browning on all sides. Add broth mixture, green onions, garlic, and ginger; bring to a boil.

Cover, reduce heat, and simmer for 1 hour and 30 minutes or until beef is tender. Stir in carrot, and cook 5 minutes then add add bok choy and cook 3-5 minutes longer. Ladle beef mixture over hot cooked noodles. Extra delicious with a dab of gochuchang (a sweet Korean chili sauce). Serves 4

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