Your Healthy Fourth of July Plan is Here!

Great Fourth of July Appetizers, Fruit, Dessert, Salads, Drinks, Oh My!

All Guilt-Free! Remember, always bring a dish YOU can/want to eat.

Spiked Appetizer

spiked appetizer

Healthy Asian Slaw

healthy asian coleslaw


Lani’s Fig Salad

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Lani’s Fig Salad

Serves 4

10 fresh figs, quartered

3 Kiwi fruits, peeled and diced

1 nectarine, diced

Combine all ingredients and serve.

Bonus bbq option: Garnish with grilled pineapple slices!

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Rainbow Fruit Skewers
Using wooden skewers, here is your rainbow:
Red: Watermelon (or cherries or strawberries)
Orange: Mango (Cantaloupe and oranges would work too)
Yellow: Pineapple
Green: Kiwi (or Green Grapes)
Blue: Blueberries
Purple: Purple Grapes

Horizontal veggie tray in rainbow order!

Red: Cherry Tomatoes or Red Pepper
Orange: Orange Pepper
Yellow: Zucchini or Yellow Pepper
Green: Zucchini, Cucumber, Broccoli
Blue: ??? Replace with White Cauliflower?
Purple: Eggplant

Awesome Recipes from Fourth of July 2014 (Click here for all):

  • Fourth of July Face Pie
  • FourthofJuly Face Pie
  • Summer Corn and Tomato Salad
  • Summer Corn Salad
  • Watermelon Slurpee
  • Watermelon slurpee
  • Watermelon Spritzer
  • Watermelon spritzer
  • Watermelon Lemonade
  • WatermelonLemonade


Healthy Family, Healthy You HUGE Book News!

There will now be TWO Healthy Family, Healthy You books.

If you read this blog regularly, you know I’ve been working on the Healthy Family, Healthy Book book for over a year. A while back I stopped telling people, “It’s not a cookbook,” because it was starting to turn into one. I understand why everyone thought that was what I was trying to write. I’ve previewed recipes on this blog. I’ve asked you for (and received!) help testing recipes. The truth is, the Healthy Family, Healthy You book was supposed to be 1/3 nutrition info, 1/3 strategy info and 1/3 recipes. Then one day I woke up and realized I had over 100 recipes! I don’t know about you, but a book over 300 pages sounded like too long to me!

So, this is what will be:

#1 Healthy Family, Healthy You

The Healthy Mama’s GUIDE to Peace, Love & Happiness in the kitchen…and beyond!

HFHY Book Cover 1.0 png

#2 The Healthy Family, Healthy You Cookbook

The Healthy Mama’s Recipe for Peace, Love & Happiness. In the kitchen…and beyond!

A companion to the Healthy Family, Healthy You Healthy Mama’s Guide.


I’m in the final layout and cover design stages and I can’t wait to share the information and my strategies with you and YOUR PEEPS!

I’ll be creating book parties that are actually a GIRLS NIGHT OUT. Do you belong to a women’s networking group, a mom’s group, a synagogue or other women’s group? Drop me an email (natasha@healthyfamilyhealthyyou.com) so I can send you more information to see if my program will be right for your group.

Want to help your friends and/or community create their own healthy families and a community of support around eating well?

Would your co-workers benefit from healthy and time saving tips? Let’s talk about that too.

I’ll also be holding in person workshops for my “3 Weeks to Peace in the Kitchen” program and creating an online version. I look forward to sharing more information and posting sign up opportunities shortly.

In the meantime, please let me know if your group would benefit from empowerment around food and family!

In case you missed it, here is more information about the Healthy Family Healthy You book!

HFHY Book Cover 1.0 png

About the Book

Learn how to feed your family right with the least effort and most reward.

It’s not what you’ve heard before.

Here are the tips, tricks and important nutritional information I’ve discovered while writing about and researching food and health for the past decade. I’m a journalist with no pony in the game or supplement to sell you; just a mom trying to do her best for you and your children’s health, happiness and longevity.

Are you looking to create a healthy family, a peaceful kitchen, and a happy you? Can’t get your kids to eat healthy food? Don’t even know which foods are healthy and which are not? Worried the effort will make you crazy?

If you’re looking for happiness and empowerment around food and family, read Healthy Family Healthy You: The Healthy Mama’s Guide to Peace, Love and Happiness. In the kitchen…and beyond!

Get clear on what you want for yourself and your family and learn how to make it happen.

  • Over 50 “Tasha’s Tips” to make your life easier, healthier and happier!
  • The Magic 8 Healthy Family, Healthy You Authorized Fast Food List
  • Specific Digestible Nutrition Information
  • Strategies, Substitutions, and a Structure for making lasting changes to your household diet

Set your kids up for a healthy relationship with food and your family for a long, pleasurable life together.

Start feeling happy, healthy and empowered today!




2 Delicious Summer Salads! Recipes and Pictures included

Easy, Healthy Summer Salads! Use as a main meal or side dish.

For an easy summer Shabbat lunch, with or without company, see how many fruits and veggies you can make! Then when you go to eat the leftovers…you won’t feel guilty – just happy and light and like you’ve set yourself up for a healthy week. That’s the Healthy Family, Healthy You way!

First, my recipe, and then one from www.Kalyn’sKitchen.com.

This first salad is a hearty weekday meal filled with different colors and textures. This works great for a one dish dinner or lunch. If you’re not watching carbs, perhaps add a side of garlic bread made on sprouted whole grain bread, like Ezekiel. I’ve been meaning to finally try to make my own seed crackers for the past month or two, but just haven’t gotten there yet. Those would also make a crunchy and filling side for this salad. I’m also about to finally experiment with Zucchini Chummus. That sounds like a guilt free dip to round out this meal.

See recipe below.


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Easy Summer Salad with Roasted Red Pepper and Avocado dressing

Serves 6-8

Salad ingredients
2 sticks celery, diced
1 cup cherry tomatoes
1 can chickpeas, drained and rinsed
1 cup shredded carrots
1 cup shredded purple cabbage
1 Persian cucumber, diced
2-3 cups spinach
1/4 cup sunflower seeds (raw, unsalted are best)

Combine all ingredients, except spinach and optional garnish, in mixing bowl. For individual servings, or for a group platter, spread spinach on bottom of plate, bowl or platter; then place vegetables on top, in the center. Drizzle dressing over salad. Optional garnish: 1 Tablespoon sunflower seeds per serving.

Roasted Red Pepper and Avocado Dressing
1 cup roasted red peppers
1 avocado
Juice of 1 lemon
1 small shallot
2 garlic cloves
Salt and Pepper to taste

Toss everything into the blender and blend!

Easy, peasy, lemon squeezey!


Chickpea and Edamame Salad with Lemon and Mint
Recipe by Kalyn’s Kitchen

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I wish I could tell you this was my recipe, but it is not. Click on the picture or recipe title to get the detailed recipe. For those of you into paleo and whole30, her website should be a good resource. It’s great to know that someone who is into meat also knows how to put together a fantastic vegetable dish. This can be a vegetarian main dish or a hearty side dish. The bright green edamame just makes me happy!

(Uhh…by the way, I realize the above picture is pretty crappy. I have to commit to taking all of my dishes out to the sunroom to take pictures. That’s why the first one is so good. Be patient! I’m improving my food photography!)

Also, for everyone who feels like they have to grab chips or a granola bar for snacks, I have to tell you that I grabbed these leftovers the other day before I picked up the kids for Practice and Play at My Gym. I didn’t say a word to my kids about eating it (always a good way to get them to try something out of curiosity, rather than resist your orders and refuse to taste a dish). In fact, I hadn’t even realized that my daughter had been snacking on the salad until one of the teachers told me. I mentioned to my daughter that I wanted to show her the new Healthy Family, Healthy You book cover (I’ll be posting it shortly!). The teacher overheard and asked what the book was about. I told him it was a book to help parents feed their children healthy food, with nutrition information and a strategic plan, tips and tricks. He said, “Oh, that makes sense. You guys always have the coolest snacks. Your daughter was just eating away at those beans!” Oooh, I was so proud!

Do you have a salad you make that your kids enjoy? Let me know over on my Facebook page. Have you liked it yet? You know you want to…get healthy tips and tricks over there!