It seems everyone is talking 2019 trends. When a new year starts it is all about the latest and greatest: cars, clothes, diets, recipes, kitchen gadgets and the list goes on, so I’m going to tackle new recipes I have found and adjusted for our family and lifestyle. Actually I was holding off to share my experiences and recipes with my new Christmas gift toy, a sous vide. But alas, it didn’t arrive in time for Christmas, so I received a really nice photo of the gift I’m still waiting for. When it arrives I promise recipes and photos! In the meantime, how about life-changing food choices? I hate to say diets; heck, the first 3 letters say DIE for gosh sake! But I do have a few winning recipes in several categories. In my opinion, a low glycemic diet (there is that diet word again!) is the healthiest and the best to select for a lifetime, and I intend to apply the 80/20 rule. In 2019 I’m going to eat healthy, low glycemic 80 percent of the time and the other 20 percent I will indulge in small quantities of other yummy food options.

So what are we waiting for? Please, pull up a chair and “Join My Table” as we dive into some unique healthy food options.

Low Glycemic in all its glory Recipe No. 1

Quick, No-cook Salsa

Karen’s Quick, No-Cook Salsa (Vegan)

Get the chips ready. I use baked vegetable chips, home-made or store bought. It only takes about five minutes to make this healthy appetizer salsa everyone will love.

1/3 small onion
4 cloves peeled garlic
1 jalapeño, seeded and membranes removed or leave in for more heat
1 14.5-ounce can of roasted diced tomatoes, low-salt, no sugar added (or 4 whole fresh tomatoes, seeded and 1 tablespoon tomato paste)
1/2 bunch cilantro, large stems discarded
Juice of 1 lime or 1 1/2 tablespoons store-bought real juice
1/2 teaspoon ground cumin
1/4 teaspoon whole cumin
1/4 teaspoon celery salt

Place everything in the chopper of a food processor and pulse a few times until combined and chunky. Don’t overprocess. Now warm it on the stove or microwave. Oh yeah!


Vegan and Low-Glycemic Baby Bok Choy Saute’

3 small bunches baby bok choy
4 cloves garlic, cut into slivers
1/4 pound shiitake mushrooms, cleaned and rough chopped
1/2-1 cup low-sodium organic vegetable broth (or home-made)
1 teaspoon cracked black pepper or to taste
Salt to taste or kelp flakes

Wash and cut the baby bok choy in half lengthwise, leaving the bulb ends intact. In a large saute pan over medium-high heat, add the bok choy cut side down and 1/4 cup of the broth; saute about 2-3 minutes until cut side begins to brown and broth is almost evaporated. Remove bok choy from pan, salt and pepper it and set aside. Over med-high heat again, add another 1/4 cup broth to the pan. Add the mushrooms and garlic and saute 2-3 minutes. Return bok choy to the pan, add more broth and simmer till bok choy bulbs are tender. Check seasoning and serve immediately. Note: Nutritional yeast flakes can be added on top to mimic cheese.

I have adapted this pizza recipe over the past year to add pizazz … OMG … YES, the entire crust is made of bacon!

Great Keto Pizza

1 1/2 pounds thick- cut, uncured bacon
1/2 to 2/3 cup Parmesan cheese
1/2 cup mozzarella cheese (whole milk)
Uncured pepperoni
Extra virgin olive oil (preferably Greek)
Optional: 1/2 cup sliced green bell pepper, 1/4 cup sliced red onion, 1/4 cup sliced black olives


One 28-ounce can roasted, crushed tomatoes
3 cloves garlic, minced or 1 teaspoon garlic powder
1/3 teaspoon onion powder
1/2 teaspoon Italian seasoning
1 teaspoon dried oregano
1/2 teaspoon dried basil
Sprinkle of crushed red pepper seeds
1 packet stevia

Pre-heat oven to 400 degrees. On a large baking sheet lay about half the bacon strips together in a line and weave the other half (lattice basket-weave style) back and forth between the strips and across. Shape into a circle and roll up the edges to form the crust. Bake at 400 degrees on the center rack. After 5 minutes check for ends that are unrolling. Carefully use a toothpick to secure the unrolling ends. Bake an additional 20 minutes. Remove from oven, remove toothpicks, and set aside. On a cooking sheet lined with parchment paper, sprinkle Parmesan cheese in a shape that matches your bacon circle crust. Bake at 450 degrees for 2-3 minutes or when the edges just begin to brown. Remove from oven, sprinkle more cheese over any holes, return to oven and bake 2-3 minutes until edges are brown and the new cheese is melted. Remove from oven and set aside to cool and harden. Mix sauce ingredients in a medium bowl and set aside. Cut the cheese crisp to sit inside the rim of the bacon crust. Sprinkle extra Parmesan around the edges of the crisp. Top with sauce, mozzarella cheese, pepperoni, optional vegetables and oregano. Sprinkle with olive oil and place in oven on broil until top is bubbly. Remove from oven, let cool 2-3 minutes, cut and enjoy!

Note: Eating too much protein lowers your ketone levels, and with too little protein you can lose excess muscle. Be sure you have researched this diet and know the daily balance of calories, carbohydrates, protein and fats for your body.

*On the road in the car or in a rush? To avoid eating empty calories I always keep on hand a USANA Nutrimeal (Smart Food) packet and a bottle of water, satisfying and low glycemic:

Karen Boughton
Author: Karen BoughtonEmail: This email address is being protected from spambots. You need JavaScript enabled to view it.
I grew up in a big, Greek, cooking family. I married my high school sweetheart and soon had three daughters. My husband and I worked in the family’s Greek restaurant, “Zorba’s,” for several years before moving to Baton Rouge and eventually Corpus Christi. There I taught microwave cooking classes for studio and on television for three years before moving to Kingwood in the late '80s. I reached out to learn more about regional and international foods, spending 16 years in management in private athletic/dining/country clubs for ClubCorp, where I embraced health and cooking. In 2008 I joined the Tribune Newspapers as food editor, the same time that I became a nutrition advisor and USANA Health Sciences Associate. These two passions have given me better health and the freedom to live life my way.

Comments (0)

There are no comments posted here yet

Leave your comments

  1. Posting comment as a guest. Sign up or login to your account.
Attachments (0 / 3)
Share Your Location