Heuser Health


Heuser Health Blog

How do we help solve the national debt crisis? PRESCRIBE FRUITS AND VEGETABLES!

Yes, you read that right. Prescribing the fruits and vegetables can help save upwards of $100 Billion! Okay that wouldn’t solve the national debt crisis, however it would be good starting point.

In a study conducted by researchers at Tufts University, they argued that by subsidizing fruits and vegetables the United States could millions of chronic diseases and save billions of dollars. The CDC states that roughly 70% of diseases are chronic and life-style driven, and nearly half of the population has one or more chronic health conditions, like diabetes, asthma heart disease, etc.

This results in 86% of annual healthcare costs in the U.S…. 86  PERCENT!!!

The results showed that with such subsidies, subjects rely less on healthcare. The first scenario would prevent 1.93 million cardiovascular events (such as heart attacks) and 350,000 deaths, as well as cut healthcare costs by $40 billion. The expanded second scenario would prevent 3.28 million cardiovascular events, 620,000 deaths, and 120,000 cases of diabetes–and save the U.S. system a whopping $100 billion.

Read the full article at https://www.fastcompany.com/90323580/prescribing-fruits-and-veggies-would-save-100-billion-in-medical-costs. Very quick and interesting read!


Recipe of the Week: No Rice Burrito Bowl

Cut the carbs and add in the nutrients with our “No-Rice Burrito Bowl.” Substitute rice with shredded cauliflower, pack in the protein with beans and ground turkey, and kick up the flavor with our easy tex-mex spice mix! 


  • 1 TBS extra virgin olive oil
  • 1 yellow onion, chopped
  • 1 pound lean ground turkey (or meat of your choice)
  • 1 cup shredded cauliflower 
  • 1 8 oz can black beans (or beans of your choice), Drained and rinsed
  • 1 6 oz can ROTEL
  • 1 TBS Chili Powder 
  • 1 TBS Cumin
  • 1 Tsp Salt 

Top with your favorites… We used part skim shredded mozzarella cheese, diced avocado and salsa! 


  1. Heat olive oil in sauté pan, medium heat
  2. Add chopped onion, cook for about 2 minutes
  3. Mix in ground turkey
  4. Stir in Salt, chili powder and cumin
  5. Add beans, cauliflower and ROTEL, mix together then cover for about 5 minutes
  6. Transfer Burrito mix to a bowl and add your favorite toppings! 

Heuser Cross-Corporate Challenge 2019 RESULTS

The 2019 Cross-Corporate Challenge had many amazing performances and personal bests!  It’s always impressive how everybody digs in and brings out their best.  You rose to the occasion!   CONGRATULATIONS to ALL who participated!  
Perennial power Texas Roadhouse defended their Team title, edging Brown Forman, Papa Johns, Genscape and more. Congrats to Texas Roadhouse!  
On the Individual side, both Overall Champions were from Brown Forman: Jennifer Stoutt and John Schweinhart!  Both Jennifer and John finished 2nd last year, and took over the TOP SPOT this year. John had a close victory over defending champion, David Bratcher, from Papa John’s. While Jennifer had a close victory over a number of perennial challengers. Congrats!

Intermittent Fasting – Does it work?


There are countless fad diets out there that all claim to have the same outcome… lose weight and improve your health. Sound familiar? Many of those are exactly what they sound like, FADS! Generally speaking the “quick fix” in the health and wellness industry does not lead to sustainable results in the long run. You see a large number of people that lose a bunch of weight on a crash diet and then gain it back in no time.


Intermittent fasting is a very popular trend to follow nowadays. Sure you may have heard of it, but what exactly is intermittent fasting? “Intermittent fasting is a diet regimen that cycles between brief periods of fasting, with either no food or significant calorie reduction, and periods of unrestricted eating. It is promoted to change body composition through loss of fat mass and weight, and to improve markers of health that are associated with disease such as blood pressure and cholesterol levels” (1).


Intermittent fasting differs from traditional fasting in the sense that you will eat eventually. “Prolonged very low calorie diets can cause physiological changes that may cause the body to adapt to the calorie restriction and therefore prevent further weight loss. [2] Intermittent fasting attempts to address this problem by cycling between a low calorie level for a brief time followed by normal eating, which may prevent these adaptations. However, research does not consistently show that intermittent fasting is superior to continuous low calorie diets for weight loss efficiency” (1).


How do you do intermittent fasting? – There are 3 popular methods. (2)

  1. The 16/8 Method:Skip breakfast every day and eat during an 8-hour feeding window, such as from 12 noon to 8 pm.
  2. Eat-Stop-Eat:Do one or two 24-hour fasts each week, for example by not eating from dinner one day until dinner the next day.
  3. The 5:2 Diet:Only eat 500-600 calories on two days of the week, but eat normally the other 5 days.


What is Intermittent Fasting supposed to do to your body?

When we don’t eat, the body adapts and attempts to use stored energy (fat) that we already have. In addition to trying to use the fat stores we already have, Intermittent Fasting changes other parts of your body such as:

  • Insulin:Insulin increases when we eat. When we fast, insulin decreases dramatically (4). Lower levels of insulin facilitate fat burning.
  • Human growth hormone (HGH):Levels of growth hormone may skyrocket during a fast, increasing as much as 5-fold (56). Growth hormone is a hormone that can aid fat loss and muscle gain, among other things (789).
  • Norepinephrine (noradrenaline):The nervous system sends norepinephrine to the fat cells, making them break down body fat into free fatty acids that can be burned for energy (1011).


What does all of this mean?

 “Short-term fasting leads to several changes in the body that make fat burning easier. This includes reduced insulin, increased growth hormone, enhanced epinephrine signaling and a small boost in metabolism” (2). Intermittent fasting also helps restrict calories taken in by skipping meals during fasting periods, and may help to hold onto muscle. (2)

The Harvard study referenced in this blog post states that they have not found any definitive evidence that Intermittent Fasting works. However, at Heuser Health, we have many members that have tried this regiment and have seen great results. There is no real issues we see with trying it on our end, so if you are stuck in your progress see what happens!


Fall Is Here! Try These Healthier Fall Recipes!

Healthier Turkey Chili


2 teaspoons olive oil

1 yellow onion, chopped

3 garlic cloves, minced

1 medium red bell pepper, chopped

1 pound extra lean ground turkey or chicken (99%)

4 tablespoons chili powder

2 teaspoons ground cumin

1 teaspoon dried oregano

1/4 teaspoon cayenne pepper

1/2 teaspoon salt, plus more to taste

1 (28-ounce) can diced tomatoes or crushed tomatoes

1 1/4 cups chicken broth

2 (15 oz) cans dark red kidney beans, rinsed and drained

1 (15 oz) can sweet corn, rinsed and drained

For topping: cheese, avocado, tortilla chips, cilantro, sour cream



  1. 1. Place oil in a large pot and place over medium high heat. Add in onion, garlic and red pepper and saute for 5-7 minutes, stirring frequently. Next add in ground turkey and break up the meat; cooking until no longer pink. Next add in chili powder, cumin, oregano, cayenne pepper and salt; stir for about 20 seconds.
  2. 2. Next add in tomatoes, chicken broth, kidney beans and corn. Bring to a boil, then reduce heat and simmer for 30-45 minutes or until chili thickens and flavors come together. Taste and adjust seasonings and salt as necessary. Garnish with anything you’d like.
  3. 3. Makes 6 servings, about 1 1/2 cups each.


Maple Pumpkin Fall Harvest Trail Mix


1/4 cup pure maple syrup

1 1/2 tsp pumpkin pie spice

1/8 tsp sea salt

2/3 cup pecan halves

1/3 cup pepitas or roasted pumpkin seeds

1/3 cup sunflower seeds

1/3 cup sliced almonds

1/3 cup dried cherries

1/3 cup dried apricots

1/4 cup golden raisins

1/3 cup cinnamon chips optional


  1. 1. Line a baking sheet with parchment paper. Set aside.
  2. 2. Add maple syrup to a large sauce pan and heat over medium-high heat until just beginning to boil.
  3. 3. Stir in pumpkin pie spice, salt, and nuts and cook, stirring frequently, until the nuts have caramelized and the syrup has reduced. About 3-5 minutes.
  4. 4. Spread mixture in an even layer on the prepared baking sheet and let cool completely. The candied nuts will harden as they cool.
  5. 5. Once hardened, and the cherries, apricots, raisins and cinnamon chips to the pan, and stir until ingredients are evenly distributed, breaking the candied nuts into clusters as needed.
  6. 6. Store in an air-tight container.
  7. 7. Enjoy!

Fluffy Pumpkin Pancakes


1 Cup Flour (wholewheat/oat are good healthy alternatives).

2 Tbsp Sugar/sweetener

1 tsp Baking Powder

1tsp Baking Soda

1 1/2 tsp Vinegar

1 Egg (or flax egg)

1 Cup Milk/Almond Milk

1 Tbsp Coconut Oil

1 Cup Pumpkin Puree

1 tsp Cinnamon

1/4 tsp Nutmeg

1/8 tsp Ground Cloves

1/2 tsp All Spice



  1. 1. Make the Pumpkin Pureeif using homemade puree.
  2. 2. Then combine the pumpkin puree with all the other wet ingredients in one bowl.
  3. 3. Combine all the dry ingredients in a separate bowl.
  4. 4. Mix all the wet and dry ingredients together until well combined.
  5. 5. Fry in a pan with a little extra coconut oil or butter on low (be patient).
  6. 6. Top with a little butter and syrup/maple syrup or with salted caramel.

Gluten-Free Pumpkin Bars


Pumpkin Date Filling

1 cup packed medjool dates, pitted

1 cup pumpkin puree

1/4 cup maple syrup

1 teaspoon cinnamon

1/4 teaspoon nutmeg

1/4 teaspoon salt

1/8 teaspoon ground cloves

zest of 1 large orange, about 2 teaspoons

Oat Crumble

2 1/2 cups rolled oats

1 cup almond meal

1/2 teaspoon cinnamon

1/4 teaspoon baking soda

1/4 teaspoon salt

1/2 cup maple syrup

1/2 cup coconut oil



  1. 1. Preheat the oven to 375. Spray an 8×8 baking panand set aside.
  2. 2. Soak the pitted dates for 30 minutes. Drain and place in a food processoralong with the remaining pumpkin filling ingredients. Blend until smooth, scraping down the sides of the bowl as needed. Set aside.
  3. 3. For the oat crumble combine oats, almond meal, cinnamon, baking soda, and salt. Stir together. In a smaller bowl whisk combine coconut oil and maple syrup. Add the coconut oil/syrup mixture to the oats and stir to combine.
  4. 4. Pour half of the oat crumble on the bottom of the prepared baking sheet and press down. top with the pumpkin filling, smoothing even with a spatula. Finish by sprinkling the remaining oat crumble evenly over the top. Press down lightly.
  5. 5. Bake for 30-35 minutes until crumb is golden brown. Remove from oven and let cool completely before slicing into 16 even pieces. 

    Recipes courtesy of:

    The Best Healthy Turkey Chili

    Maple Pumpkin Fall Harvest Trail Mix

    Fluffy Pumpkin Pancakes


Lift Weights to Lose Weight!

Muscle is the major determinant to metabolism.  Every pound of muscle burns up to 50 calories a day.  Thus, add 2 pounds of muscle, you’ve just built in a 10 pound weight burn throughout the course of a year.  On the flip side, go on a crash diet while only doing cardio for exercise, you end up losing several pounds of precious muscle!

Say you lose just 5 pounds of muscle, that is 250 calories per day of metabolism or up to 25 POUNDS OF FAT BURN over the course of a year!!!  Weight management catastrophe!!!  You might think you’re doing well by eating less and doing more cardio…That’s not the case!  The cardio combined with the lighter eating will only BACKFIRE and cause a monumental drop in metabolism and long-term success.  Muscle will be sacrificed at an alarming rate.  Yes, you WILL LOSE WEIGHT while on this plan, but guess what, it’s coming back BIGGER AND FASTER than ever with your new dismal metabolism.

The answer always MUST include building MUSCLE.  Weight training MUST be involved in a long-term success plan. Lifting 5 pound weights for 50 reps isn’t the answer.  Lifting challenging weights where the last couple reps are very difficult in the 5-20 rep range is KEY!!  Doing this at least 2 to 3 times per week is critical.  It doesn’t have to be a 1-hour workout, but rather 2-3 sets of a total body workout to challenge the muscles and tell the body you need them.  Adding muscle means adding metabolism.  It slows the initial weight loss but makes ALL the difference down the line.

Hold back from eating less and doing more cardio; this will NOT work long-term.  If anything, eat smart and a little less and lift WEIGHTS.  If a person had to choose weights or cardio I’d tell them weights 10 out of 10 times.  Better for metabolism, great for the heart, especially circuit/complex style.

Very interesting stat:  2 people, both weigh 200 pounds, one is 15% fat and one is 35% fat.  The 15% person has a 500 calorie PER DAY HIGHER METABOLISM!  ALL because of the greater muscle mass!  Therefore, it is MUCH easier for this 15% person to stay there, they have 500 calories to play with per day compared to the 35% person.  Just like the rich get richer, the lean get leaner.

Long story short, LIFT WEIGHTS, LIFT CHALLENGING WEIGHTS if you want to control your WEIGHT.  Muscle is the #1 KEY, and neither cardio nor eating less will get it for you.  Crash diets and crash diets combined with excessive cardio are FOOL’S GOLD, they will BACKFIRE every single time.

10 Things You May Not Know About Heuser Health

10 Things You May Not Know About Heuser Health

Heuser Health and Fitness has been around since 2000 when Dr. Louis Heuser decided he wanted to give people an opportunity to take control of their health. Dr. Heuser’s program has been very successful and thousands of people have seen incredible results!

We find that many people think that Heuser Health is just a gym. Heuser Health has way more to offer than just a place to do burpees. Here are 10 things you may not know about Heuser Health!

  1. 1. Heuser Complete Care – We offer a revolutionary new primary model designed for patients that demand higher quality, personalized, and comprehensive healthcare service. Without the long wait times, insurance hassle, and exposure to high deductibles common to today’s traditional PCP experience, Complete Care has proven to be a highly beneficial for those who are enrolled in it.
  2. 2. We offer Hormone Replacement Therapy – Aging is different for all of us and happens at various ages. Hormones play a big role in how we age and are a vital component in maintaining balance in our bodies. Around age 30, we begin to lose these hormones that are vital to our good health and well-being.  A side effect of hormonal deficiency is inflammation inside our bodies, and unfortunately, this inflammation leads to age-related diseases, including but not limited to type 2 diabetes, heart disease, hypertension, obesity, high cholesterol, osteoporosis, etc. By bio-identically replacing these hormones in our patients, we are able to reduce their risk of the above listed diseases. 
  3. 3. Our membership allows for unlimited visits – As opposed to most of our competitors, when you have a membership with Heuser Health (which by the way we don’t have contracts!) you can participate in as many classes as you want! No limits; get your exercise on as much as you want.
  4. 4. Each exercise physiologist has an exercise related college degree from a 4 year university – Our exercise physiologists are highly knowledgeable and very passionate when it comes to health and wellness. Don’t hesitate to ask questions!
  5. 5. Heuser Health is the best bang for your buck – We provide the most bang for your buck between offering unlimited exercise physiologist lead exercise classes, offering nutrition education, the ability to speak with highly regarded physicians about any health concern you may have, and more  
  6. 6. Calories will be burned! Our workouts are designed in a way that maximizes your time, and maximizes the number of calories you burn. In a 1 hour session you will burn…                         -100 pound person: 405 calories per hour                  -150 pound person: 610 calories per hour                  -200 pound person: 810 calories per hour                  -250 pound person: 900 calories per hour                  -300 pound person: 1150 calories per hour       
  7. 7. People that join our program stay in our program – Out of all the members we have, more than half of them have been attending the program for over 5 years. Once you start, you don’t want to leave!
  8. 8. We offer a wide array of classes – Each one of our normal class times involves interval based cardio, comprehensive weight lifting, and core that maximizes your workout. In addition to that we offer our gladiator class for those that are looking for an intense, cross-fit like workout. We also have body building classes, yoga classes and much more
  9. 9. If you are looking for anything more specific we offer personal training – Everyone is working for something. A lot of our members work with some of our trainers on an individual basis working on specific goals. Our chief of staff, Chris Thompson can refer you to one of our many talented trainers.
  10. 10. Louisville Youth Training Center – LYTC is an organization dedicated to serving the youth of our community through intelligent fitness and nutrition programming! The LYTC serves all school aged children in and around Louisville – regardless of their socio-economic status. We value the power of healthy living and the importance of providing a supportive and nurturing environment for the children of our community. We believe that our children’s health is their most important investment and that all children deserve the right to be healthy and should have access to the tools necessary to achieve their wellness potential.


The jumbo soft pretzel is an American past time enjoyed at sporting events, the movies, and good old street vendors. Now you can enjoy this tasty snack right at home. Normally the Soft Pretzel isn’t the healthiest choice, but this recipe is a game changer. We’ve combined whole wheat flour and fat free greek yogurt to create these “Protein Packed Soft Pretzels!”


  • 2 cups whole wheat flour
  • 1 tablespoon baking powder
  • 1 teaspoon salt
  • 2 cups non-fat plain Greek yogurt
  • 1 cage free egg, beaten


  • Preheat over to 350 degrees 
  • In a bowl, combine flour, yogurt, baking powder, and salt and kneed until doughy
  • Once mixture is thick divide the dough into desired amount of pretzels
  • Roll each dough section into a long “rope”
  • Twist the dough ropes into desired shape
  • brush the tops of the pretzels with the beaten egg
  • Line a baking sheet with parchment paper and place pretzels onto the sheet 
  • Bake for 30 minuets 

Football is Back! Here are 8 Healthier Football Recipes to Celebrate

Football season is almost here everyone! In honor of the regular season kicking off in 8 days, here are 8 healthier recipes to bring to your football events so that all the hard work you put in doesn’t go away. Don’t let the football season be your excuse for weight gain!

1.) Baked Buffalo Cauliflower Bites

How to Make Dairy Free Ranch Dipping Sauce
In a mixing bowl, combine the following ingredients:
  • 1/2 cup soy milk
  • 1 cup low fat mayonnaise
  • 1/2 tablespoon fresh dill
  • 2 tablespoons chopped fresh parsley
  • 2 tablespoons chopped
  • fresh chives
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon freshly cracked black pepper

How to Make Buffalo Cauliflower Bites

Preheat the oven to 450°F. Prepare the batter for the buffalo cauliflower bites by combining the following:

  • 3/4 cup all-purpose flour
  • 1 cup soy milk
  • 1 teaspoon garlic powder
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon freshly cracked black pepper
  1. 1. Whisk until smooth and thickened. 
  2. 2. Gently toss the cauliflower with the batter, being sure to coat the cauliflower thoroughly…
  3. 3. Line a baking sheet with foil and place a rack on top of the foil. Generously spray the rack with cooking spray and place the coated cauliflower bites onto the rack, being sure to leave space between each one… 
  4. 4. Bake in the preheated oven for 20 minutes or until the cauliflower bites start to brown. While the cauliflower bites are baking, melt 3 tablespoons dairy-free butter and mix with 1 (5 ounce) bottle of cayenne pepper sauce and 1 tablespoon honey. Whisk to combine. Give it a taste and adjust the flavors to your liking. If it’s too hot, add more honey. If the buffalo sauce is too sweet for you, add more cayenne pepper sauce.
  5. 5. When the cauliflower bites are ready, remove them from the oven and toss with the buffalo sauce mixture.
  6. 6. Spray the rack with cooking spray again and place the buffalo cauliflower bites back on the rack. Put back in the oven for 10 more minutes until browned to your liking. Remove the buffalo cauliflower bites from oven and allow to cool slightly. Transfer to a serving dish with the Dairy-Free Ranch Dipping sauce and enjoy!

2.) Veggie Pizza

 Prep Time 10 minutes

 Cook Time 2 hours

 Total Time 2 hours 10 minutes

 Servings 16 servings

 Calories 244 kcal


  • 2 packages refrigerated crescent rolls
  • 2 (8 ounce) packages cream cheese softened
  • 1 cup mayonnaise
  • 1 packet dry Ranch dressing mix or make it from scratch
  • 1 cup chopped broccoli
  • 1 cup chopped cauliflower
  • 1 cup chopped or shredded carrots
  • 1 cup shredded cheddar cheese
  • ¼ cup each additional chopped vegetables such as bell pepper, tomato, scallions, or black olives


  1. 1. Bake the crust according to the package instructions, about 12 to 15 minutes or until golden brown. Remove from oven and cool completely, at least 30 minutes.
  2. 2. Meanwhile, in a medium bowl, combine cream cheese, mayonnaise, and salad dressing mix. Chill in refrigerator to blend flavors while crust cools.
  3. 3. Spread the cream cheese mixture over the cooled crust. Top with broccoli, cauliflower, and carrots. Sprinkle with cheese and any additional vegetables, if using.
  4. 4. Chill at least one hour before slicing to serving.

3.) Paleo Mini Pepper Nachos

 Cuisine American

 Prep Time 10 minutes

 Cook Time 20 minutes

 Total Time 30 minutes

 Servings 4

 Calories 192 kcal


  • 2small packages mini peppers organic if possible or one large package
  • 1pound ground turkey or lean grass fed beef
  • 1/2 garlic powder
  • ground cumin
  • chili powder
  • 1/2- 1cup organic salsa
  • pinchsalt
  • 2 chopped fresh cilantro
  • 1/4-1/3cup shredded cheese optional


  1. 1. Preheat the oven to 400F.
  2. 2. Slice the peppers length wise, then remove the stem and seeds. Place on a baking sheet that has been lined with foil or parchment paper for easy clean up (spray with coconut oil to ensure they don’t stick – not required but recommended).
  3. 3. Place peppers in the oven for 12 minutes.
  4. 4. Place a large skillet over medium heat. Spray the skillet with coconut oil (or add 1/2 tbs. coconut oil and allow to melt). Add ground turkey and allow to cook through, breaking up the turkey into small pieces.
  5. 5. Cook about 7 minutes, until no longer pink in any place.
  6. 6. Add the garlic powder, cumin, chili powder, organic salsa and pinch of salt. Allow to cool slightly while waiting on peppers to finish.
  7. 7. Stuff the peppers with a small spoon once they come out of the oven. Top with grated cheese (optional) or just sprinkkle with chopped fresh cilantro.
  8. 8. If you add the cheese, turn on the oven’s broiler. Place the nachos under the broiler for 2 minutes (use foil to line the baking sheet with if you are going to use the broiler).
  9. 9. Serve hot or at room temperature.

4.) Paleo Sweet Potato Sliders



  • 1 lb grass fed lean ground beef
  • 2 sweet potatoes
  • 1 tbsp coconut oil 
  • 1 tsp sea salt 
  • 1 tsp cajun seasoning 
  • 1 avocado, sliced
  • 1 tomato, sliced 
  • 2-3 fresh Boston, Bib or Iceburg lettuce leaves


  1. 1. Preheat oven to 450 degrees. 
  2. 2. Form beef into small meat patties and press into flat into muffin tin.
  3. 3. Place in oven and bake for approximately 10 minutes or to desired doneness. 
  4. 4. While burger patties are baking, slice sweet potatoes into discs. 
  5. 5. Place discs in a bowl and coat with coconut oil and cajun seasoning. 
  6. 6. Line discs on a baking sheet and place in oven for approximately 25 minutes, turning over mid way through. 
  7. 7. Once patties and sweet potatoes are done, assemble by stacking sweet potato, beef patty, lettuce, avocado slice, tomato slice, sweet potato.  
  8. 8. Serve and enjoy! 

Makes approximately 6 sweet potato sliders. 

5.) Skinny Buffalo Chicken Dip


  • 2 cups shredded chicken
  • 1/2 cup nonfat Greek yogurt
  • 8 ounces Neufchatel cheese, softened
  • 4 ounces crumbled bleu cheese (about 1 cup)
  • 1/2 cup hot sauce (such as Frank’s)


  1. 1. Preheat the oven to 350 degrees.
  2. 2. Mix all ingredients together well.
  3. 3. Bake in the preheated oven until hot and bubbly, about 20 minutes.
  4. 4. Enjoy!

6.) Cheesy Cauliflower Nachos

Prep Time 20 minutes

Cook Time 33 minutes

Total Time 43 minutes

Servings 4 servings

Calories 157 kcal


  • 1 medium head cauliflower cut into florets
  • 2 tsp. olive oil
  • ½ tsp. ground cumin
  • ¼ tsp. sea salt or Himalayan salt
  • ¼ tsp. chili powder
  • ¼ tsp. garlic powder
  • ½ cup shredded Monterey jack or pepperjack cheese
  • ¼ cup chopped tomato
  • ¼ cup chopped red onion
  • ¼ cup chopped orange bell pepper
  • 1 medium jalapeño seeds and veins removed (optional), sliced (can add a second if desired)
  • ½ cup mashed avocado
  • 2 Tbsp. finely chopped cilantro


  1. 1. Preheat oven to 425º F.
  2. 2. Place cauliflower on baking sheet. Drizzle with oil. Sprinkle with cumin, salt, chili powder, and garlic powder; toss gently to blend. Spread evenly on baking sheet.
  3. 3. Bake for 30 to 35 minutes, or until tender-crisp and golden.
  4. 4. Top evenly with cheese. Bake for 3 to 5 minutes, or until cheese is melted.
  5. 5. Top evenly with tomato, onion, bell pepper, jalapeños, avocado, and cilantro; serve immediately.

YIELD: about 40 bites

PREP TIME: 15 minutes

COOK TIME: 30 minutes

TOTAL TIME: 45 minutes

7.) Sweet Potato Bites With Avocado and Bacon


  • 4 slices thick-cut bacon (about 3 ounces)
  • 2 tablespoons extra-virgin olive oil
  • 2 sweet potatoes, scrubbed clean, peels on
  • 1 1/4 teaspoons kosher salt, divided
  • 3/4 teaspoon black pepper
  • 2 medium avocados, peeled, pitted, and diced
  • 1 tablespoon fresh lime juice
  • 1/2 teaspoon smoked paprika
  • 3 tablespoons chopped cilantro
  1. 1. Preheat oven to 400 degrees F. Bake bacon according to these directions. Remove to a paper towel–lined plate and lightly pat dry. Once cool enough to handle, dice and set aside.
  2. 2. If necessary, move the racks to the upper and lower thirds of the oven. Increase the oven temperature to 425 degrees F. Line two rimmed baking sheets with foil (if reusing one of the bacon sheets, change out the foil for a fresh piece). Brush sheets with 1/2 tablespoon olive oil each. With a mandolineor very sharp knife, slice the sweet potatoes into 1/2- to 1/4-inch slices. Arrange the slices in a single layer on the oiled baking sheets, then brush tops with the remaining 1 tablespoon olive oil. Sprinkle with 1 teaspoon salt and black pepper. Bake for 20 to 25 minutes, until golden brown underneath, rotating the pans 180 degrees and changing their positions on the upper/lower racks halfway through. Remove the pans from the oven, flip the slices over, then roast for an additional 8 to 11 minutes, until golden on top.
  3. 3. Meanwhile, in a small bowl, combine the avocado, lime juice, remaining 1/4 teaspoon salt, and smoked paprika. Mash lightly with a fork, leaving the mixture slightly chunky. Set aside.
  4. 4. Transfer the baked sweet potato slices to a serving plate. Top each with a dollop of the avocado mixture, chopped bacon, and cilantro. Serve warm or at room temperature.

8.) Cowboy Caviar Recipe

Cowboy Caviar is packed with colorful, fresh ingredients that also happen to be healthy. Makes a great salsa, dip, or salad at your next party or barbecue! Naturally vegan and gluten free.

Prep Time 15 minutes

Cook Time 1 hour 5 minutes

Total Time 1 hour 20 minutes

Servings 12 servings

Calories 194 kcal


  • 1/2 cup olive oil
  • 1/4 cup sugar (see notes)
  • 1/4 cup white wine vinegar
  • 1 teaspoon chili powder
  • 1 teaspoon salt
  • 1 pound Roma tomatoes, seeded and diced
  • 1 (15 ounce) can black-eyed peas, drained and rinsed
  • 1 (15 ounce) can black beans, drained and rinsed
  • 1 (11 ounce) can super sweet corn, drained (see notes)
  • 1 red onion, diced
  • 1/2 cup diced green bell pepper
  • 1/2 cup diced red bell pepper
  • 1 cup chopped cilantro (from 1 bunch)


  1. 1. In a large bowl, whisk together the olive oil, sugar, white wine vinegar, chili powder, and salt. 
  2. 2. Add tomatoes, black-eyed peas, beans, corn, red onion, and bell peppers. Stir to combine.
  3. 3. Stir in cilantro. Cover and chill at least 1 hour or overnight to blend flavors. Serve chilled or at room temperature.

Recipe Notes

  1. 1. Regular canned sweet corn or frozen corn may be substituted for the extra sweet corn. The closest measurement for either option is 3/4 cup, but feel free to use the whole 15-ounce can of corn.
  2. 2. 1 sweet onion or a bunch of green onions may be substituted for the red onion.
  3. 3. A single bell pepper may be substituted for the 1/2 cup each of chopped red and green bell peppers.
  4. 4. In the Midwest, we like the sugar in this recipe. I personally think it tastes great. BUT. If you think 1/4 cup sugar sounds like too much, feel free to use less. Perhaps add 1 tablespoon at a time. A couple of readers have suggested this is way too sweet and they were disappointed. It breaks my heart. You can always add more vinegar and salt if you want to try to save your batch. But I swear, this is how we eat it in America’s Dairyland. And we love it.
Recipes courtesy of