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Why Sipping Sangria is Good for You

May 28, 2015

Sangria Cucumber Melon Mint  Berry Sangria

Three reasons why enjoying Sangria at every summer cookout, picnic, reunion and barbecue is a good thing:

  1. Sangria suits everyone. That’s because Sangria can be made with any wine – red, white or rose. Any fruit – berries, melon, peaches, nectarines. Even vegetables like cucumbers. Herbs like basil and mint. Sangria is your outlet for beverage creativity!
  2. Sangria is a chance to try local wines. Indiana has over 80 wineries, so I’ll be making lots of sangria, all summer long! What about your state?
  3. Sangria is brimming with nutrient benefits. Yep, not only does that wine have health-boosting properties, but any fruits, vegetables and herbs you include have vitamins, minerals and natural phytonutrients for optimal health. Three cheers to enjoying libations with benefits!

Enjoy my Cucumber Melon and Mint Sangria – it’s one of three I created for my client, the My Indiana Home Magazine.  You’ll find the other two recipes – Mixed Berry Sangria and Stone Fruit Sangria – at Thanks to for online recipes and photos.

Cucumber Melon & Mint Sangria 

¼ cup fresh squeezed lime juice

¼ cup sugar

1 heaping cup honeydew melon balls

1 heaping cup cantaloupe melon balls

1 heaping cup watermelon balls

1 small lime, thinly sliced

1-1 ¼ cups seedless English cucumber slices, very thinly sliced

⅓-½ cup mint leaves, loosely packed

2 tablespoons basil, chiffonade

1 bottle Traminette wine

1 ½ cups club soda

Mint leaves, basil leaves, cucumber slices, lime slices for optional garnish

In a large pitcher, bowl or container, stir lime juice and sugar until sugar is thoroughly dissolved.

Add all melon balls, lime and cucumber slices, mint and basil, and lightly stir. Add wine and club soda and lightly stir. Cover tightly, and refrigerate for at least 3 hours and up to 24 hours to blend flavors.

Garnish individual glasses of sangria when serving. Makes about 8 servings.

Recipe created by culinary nutritionist dietitian Kim Galeaz RDN CD for My Indiana Home.

The Ugly Truth About Food Trends

May 9, 2014

Zesty Pork Tacos with Black Bean Mango Corn Salsa
Here are the resources I used to craft three segments I did on Fox 59 Friday, May 9, 2014. The Theme was Ugly Truth About Food Trends. And my goal was to calm confusion, ease fear and mitigate misinformation.

The ugly truth about food in general is that many Americans are filled with fear about food. And as registered dietitian nutritionist who is neither fearful nor suspect of our food supply, including conventionally-grown and produced, I suspect that many food choices and food decisions are being made based on misinformation, flawed research, pseudo-science, anecdotal evidence, emotion and fear-mongering activist groups.

7:15 The Ugly Truth about:

1. Steel Cut Oats
packages of oats

2. Fancy Oils like Coconut Oil & Grape Seed Oil
bottles/jars of oils

3. Fresh Fruits and Vegetables

4. Anti-Wheat Trend/Gluten-Free

5. Raw & Organic Milk – Fact Sheets (top link)

6. Alcoholic Beverages

8:20 The Ugly Truth about:
1. Bagel & Toast Only Breakfast

2. Almond Milk
actual packages/cartons of almond milk

3. Organic Fruits & Vegetables

4. Protein Powders
Actual package containers and

5. Food Borne Illness

6. Cheat Days & Elimination Diets

9:15 The Ugly Truth about:

1. Meatless Monday trend

2. Caffeine Gone Crazy
packages of tiny energy products

3. Dirty Dozen list

4. Chia Seeds

5. Most Wasteful Form of Coffee (pods)
(National Coffee Association)

6. Wild Caught Seafood

(My Pork Tacos with Mango Black Bean & Corn Salsa photo depicts numerous Ugly Truth about Food Trend issues: fruits and veggies all forms, safe cooking, lean meats, conventional produce, wheat/grains)
Zesty Pork Tacos with Black Bean Mango Corn Salsa

3 Reasons Canned Foods Fill My Pantry

April 17, 2014

Kim's Canned Fruit SaladWhite Bean Bruschetta
1. Budget-friendly and nutrient-rich.
Not only are canned foods one of the most affordable ways to meet the Dietary Guidelines goals on MyPlate, they contain comparable nutrients to fresh, frozen and dried forms. Think about it. They are picked at their peak and packed immediately which means valuable nutrients are retained. In some cases, however, canned choices may have even more nutrients than their fresh counterpart. Peaches are my favorite example. Research shows that canned peaches have 4 times more vitamin C and 10 times more folate than fresh peaches.

2. Convenient and versatile.
Buy. Place in Pantry. Open. Pour. Maybe a draining step in there, too, but look how convenient! Real time-saving ingredients for recipes – something we all appreciate when time-pressed. Canned foods work in all kinds of recipes, too, and that’s the versatility part. Oh sure, canned tuna salad is a staple and favorite in most of our recipe repertories, but Bruschetta?! Who would ever guess an appetizer so easy, elegant and upscale came from canned beans and jarred sundried tomatoes! Try this White Bean Bruschetta.

3. Earth-friendly packaging.
Cans are highly sustainable food packaging. In fact canned foods are packed in the most recycled food and beverage container – steel cans. Steel cans contain a minimum of 25% recycled content. And the steel industry is a leader in recycling. Find statistics and more facts about this sustainable packaging at

Kim’s Favorite Fruit Salad
1 can (15 ounces) mandarin oranges in light syrup, drained
1 can (20 ounces) pineapple tidbits in 100% juice, drained*
2 cans (15 ounces) sliced peaches, drained
1 large red apple, chopped
1½ cups red grapes
2 medium bananas, sliced and halved

Combine mandarin oranges, pineapple, peaches, apple and grapes in a large bowl. Stir in bananas right before serving. *Reserve a couple tablespoons juice if desired and stir into fruit salad.
Makes about 8 cups (16 servings of ½ cup each)
Recipe created by Kim Galeaz, RDN CD

White Bean Bruschetta
1 French baguette, cut in 16 (1/2-inch thick) slices
2 tablespoons olive oil
1 can (15 ounces) cannellini beans, drained and rinsed
2 tablespoons sun-dried tomato juliennes* in oil, drained
2 tablespoons chopped, fresh basil leaves or 2 teaspoons dried basil
Salt to taste
2 cloves garlic, halved
*Juliennes are matchstick strips.

Heat oven to 400°F. Brush one side of each bread slice with the olive oil. Place on a baking sheet, oil-side up. Bake 8 to 10 minutes or until toasted. Meanwhile, mix beans, sun-dried tomatoes and basil in a medium bowl. Mash with a fork and mix well. Season with salt. Rub the cut sides of garlic over the tops of the toasts. Cover each toast slice with 1 tablespoon bean spread. Serve immediately.
Makes 16 servings
Recipe from

Red Velvet, Green Apple & Hot Wings on Game Day

January 31, 2014

HotWingsHummus     food


Still haven’t figured out the line-up for your Super Day of Eating menu? Consider these crowd-pleasing ideas.

Dessert: Red Velvet Brownies with Cream Cheese Icing. Simple to make and so much easier to cut into bite-size portions than a huge Red Velvet Cake. You’ll still get rich red velvet flavor with irresistible cream cheese icing, though.

Appetizer: Hot Wings Hummus. Fast, easy and a fantastic substitute for the more calorie-and fat-laden but oh-so-delicious Hot Wings or Buffalo Wings Dip. Nutrient and protein-rich chickpeas are blended with antioxidant-rich spices and seasonings. Serve with fresh celery sticks – a winning way to get more vegetables on the plate!

Side Dish: Maple Apple Baked Beans. Oh sure, you could put out bowls of grapes, Cuties, kiwi, bananas and berries for everyone enjoy. But can you really imagine enjoying your Porter or Stout (my faves) along with fresh fruit? Probably not. Score big-time by adding apples to baked beans, maple syrup and barbecue sauce.

Touchdown: Crock pot on for Pulled Pork with a lean pork loin, skillet on the stove for Hot & Spicy Beef Burrito meat and some whole-wheat buns and corn tortillas….maybe a batch of my Zesty Black Bean & Corn Salsa for extra veggies ……and Touchdown! The perfect menu for blending and balancing great taste with good health. Even on this Super Sunday of Eating.

Red Velvet Brownies with Cream Cheese Frosting
1 cup butter
2 ounces bittersweet baking bar, coarsely chopped
1 ½ cups sugar
1 ½ cups light brown sugar
4 large eggs
1 (1 ounce) bottle red liquid food coloring
1 tablespoon vanilla extract
3 tablespoons low-fat buttermilk
2 ½ cups all-purpose flour
½ cup unsweetened cocoa powder
¼ teaspoon salt
1 (8 ounces) package 1/3 less fat cream cheese
4 tablespoons butter, softened
1 ½ cups powdered sugar
1/8 teaspoon salt
½ teaspoon vanilla extract

Preheat oven to 350°F. Grease a 9-by-13-inch baking pan with butter or shortening.
Microwave butter and bittersweet chocolate in a large microwave-safe bowl on high 1 ½ minutes or until melted and smooth, stirring at 30-second intervals.
Whisk in sugars. Add eggs, one at a time, whisking just until blended after each addition.
Add red food coloring, vanilla and buttermilk and whisk until thoroughly blended.
With a wooden spoon, gently stir in flour, cocoa powder and salt. Pour and spread batter into prepared pan. Bake 25-35 minutes or until wooden pick inserted in center comes out with a few moist crumbs. Cool completely in pan on wire rack before frosting.

While brownies cool, make frosting. In a medium bowl, beat cream cheese and butter at medium speed with electric mixer until creamy. Gradually add powdered sugar and salt, beating until blended. Stir in vanilla. Frost cooled brownies and store in refrigerator.
Makes 36 small brownies. Recipe by Kim Galeaz, RDN CD

Spicy Three Pepper Hot Buffalo Wings Hummus
2 cans (15 to 16 oz.) chickpeas, rinsed and drained, 1 cup chickpea liquid reserved
2 tablespoons barbecue sauce
3 (or more!) tablespoons cayenne red pepper hot sauce
1 tablespoon distilled white vinegar
¼ cup tahini
4 garlic cloves, coarsely chopped
4 tablespoons freshly squeezed lemon juice
¼ teaspoon salt
¼ teaspoon ancho chili powder
¼ teaspoon ground cayenne red pepper

Place all ingredients in food processor. Add ¼ cup plus 2 tablespoons reserved chickpea liquid. Puree until smooth and creamy. Add additional chickpea liquid if you prefer a thinner hummus. Serve with celery sticks, waffle-style pretzels, pretzel crisps and/or whole-grain crackers.
Makes about 14 servings of ¼ cup each (3 ½ cups total hummus). Recipe by Kim Galeaz, RDN CD

Maple Apple Baked Beans
5 cans (15 oz. each) great northern beans, rinsed and drained
2¼ cups peeled, chopped Granny Smith apple (2 very large apples)
1 2/3 cups chopped sweet onion
1 cup coarsely chopped, cooked bacon
1½ cups hickory barbecue sauce
1 cup pure maple syrup
¼ cup firmly packed dark brown sugar
¼ cup stone ground mustard
2 teaspoons dry mustard
½ teaspoon ground ancho chile pepper

Preheat oven to 350°F. In a large bowl, combine all ingredients and stir well. Pour in 13x9x2-inch glass baking dish coated with vegetable cooking spray. Bake 45 minutes, or until bubbly and heated throughout.
Makes about 10 cups (15 servings of 2/3 cup each). Recipe by Kim Galeaz, RDN CD


Crunching into Chips

October 2, 2013


Kale chips, that is. One bite of these savory, crispy chips and you’ll be a kale-convert. Start converting today, because it’s National Kale Day. These super simple – and super nutrient-rich – chips can be enjoyed as a snack or accompaniment to sandwiches and soup.  Kale is filled with immune-boosting antioxidants such as vitamin A and C and the eye-protective carotenoids lutein and  zeaxanthin.  The key to crispy cooking and even browning is spreading in a single layer and frequent stirring while cooking. And in my opinion, the ONLY way to enjoy kale chips is freshly made.

Krispy Savory Kale Chips

10 to 12 ounces fresh kale (roughly 2 medium bunches)

2 tablespoons extra virgin olive oil

¼ teaspoon garlic powder

¼ teaspoon fine sea salt 

  1. Heat oven to 375°F. Coat one or two large rimmed sheet pans with cooking spray.
  2. Wash and pat-dry kale bunches. Trim center ribs and stems and tear leaves into 2-to-3-inch pieces.
  3. Toss kale pieces in large bowl with oil and seasonings; blend well to coat all pieces. Spread in prepared pan(s) in single layer.
  4. Cook 7 to 15 minutes or until pieces are crispy and browned on edges. Stir several times during cooking to ensure even browning and crispiness.
  5. Makes about 6 cups (6 servings of 1 cup each)

    (Recipe and photo by Kim Galeaz for Studio One Networks)

Grain Goodness: From Barley to Brown Rice

September 24, 2013


The fruits and vegetables of fall – cranberries, apples, pears, sweet potatoes and winter squash – pair beautifully with all types of grains.  Barley is filled with heart-health promoting soluble fiber and when combined with cranberries, raisins and pecans gives you all kinds of health-boosting nutrients. Try my “Curried Barley with Cranberries, Raisins and Pecans.” Or maybe you’d enjoy my “Brown Rice with Pears, Walnuts and Gorgonzola.” It’s a gluten-free grain, those pears are filled with soluble fiber and walnuts provide plant-based omega-3 fats.   Get cooking with the goodness of grains!

Photos courtesy of My Indiana Home/Journal Communications. (Recipes created for My Indiana Home by Kim Galeaz, RDN, CD)

Curried Barley with Cranberries, Raisins and Pecans

1 tablespoon extra virgin olive oil

1¼ cups diced onion

2 – 3 large garlic cloves, finely minced

1½ teaspoons curry powder

½ teaspoon turmeric

½ teaspoon allspice

¼ teaspoon salt

1/8 teaspoon pepper

3 cups fat free, lower sodium chicken broth

1½ cups quick-cooking barley

1/3 cup golden raisins

½ cup dried cranberries

½ cup chopped pecans

Heat olive oil in a large 12-inch skillet over medium-high heat.  Add onions and sauté until starting to become tender, about 4 minutes. Add garlic and cook until onions are crisp-tender, about 2 more minutes. Stir in curry, turmeric, allspice, salt, pepper and chicken broth. Bring to a boil; add barley, raisins and cranberries. Cover, reduce heat and simmer 15 to 20 minutes, or until barley is tender and all liquid is absorbed. Remove from heat and let stand covered 3 minutes. Stir in pecans and serve immediately.

Estimated prep time:  5 minutes

Cooking time:  30 minutes

Servings: 8 servings of about 2/3 cup each

Difficulty rating: Easy

Brown Rice Salad with Pears, Walnuts and Gorgonzola


3½ cups cooked medium or long grain brown rice*

1 large red Anjou pear, cored and diced (3/4-inch pieces)

2/3 cup chopped green onions

½ cup chopped toasted walnuts

2 ounces crumbled Gorgonzola cheese (about ½ to 2/3 cup crumbles)

2 tablespoons extra virgin olive oil

2 ½ tablespoons white balsamic vinegar

¼ teaspoon salt

¼ teaspoon pepper

In a medium bowl, combine rice, pear, onion, walnuts and cheese. Whisk oil, vinegar, salt and pepper together in a small bowl and pour over rice mixture. Toss lightly to blend all ingredients. Serve immediately.

Estimated prep time:  15 minutes

Cooking time: 45 to 60 minutes for rice

Servings: 8 servings of about 2/3 cup each

Difficulty rating: Easy

*(For 3½ cups cooked brown rice, you’ll need roughly 1¼ cups dry rice and 2 ½ cups water. Measure out 3 ½ cups cooked rice after cooking.)

Cooking for Cancer Prevention – Jenny, Kim and Fred

August 16, 2013

Kim Fred and JennyQuinoa Tabbouleh

We cooked up a storm on the Red Gold Culinary Stage in the DuPont Pavilion at the Indiana State Fair! I teamed up with Jenny Anchondo, Early Morning News Anchor on Fox 59 and Fred Duncan from Little Red Door Cancer Agency to show and tell everyone about great-tasting and good-for-you ingredients that may help reduce your risk of cancer. 

Here’s what we made. Let us know what you think if you try them. If you love tabbouleh, you’ll love this version with quinoa rather than wheat. And if you love guacamole, you’ll love this protein-boosted, budget-friendly version with canned beans. Perfect in the “off season” for avocados if your budget is tight.

Quinoa Tabbouleh Salad

5½ cups cooked quinoa, cooled

1½ cups halved grape tomatoes

1½ cups seeded and diced cucumber

1 cup finely chopped green onion

¼ cup loosely packed, finely chopped fresh mint

¼ cup loosely packed, finely chopped Italian parsley

Zest of one large lemon

¼ cup + 3 tablespoons fresh squeezed lemon juice

2½ tablespoons extra virgin olive oil

¾ teaspoon salt

¼ teaspoon ground black pepper


In a large bowl, lightly toss quinoa, tomatoes, cucumber, onion, mint and parsley.  In a small bowl, whisk together lemon zest, lemon juice, oil, salt and pepper.  Pour over quinoa mixture and toss lightly. Enjoy immediately or chill first. Refrigerate in tightly covered container.

Makes 8 servings (1 cup each)


Nutrition information per serving:

Calories:  210   Protein:  7 g    Carbohydrate: 32 g    Fat:  6.5 g   Saturated Fat:  0.5 g

Cholesterol:   0 mg   Sodium:  230 mg   Potassium:  415 mg   Calcium:  49 mg Iron: 2.6 mg Folate:  78 mcg (19%) Vitamin A:  182 IU (16 %) Vitamin C: 20 mg (32 %) Fiber: 5 g


Avocado White Bean Dip

1 can (15-16 oz.) great northern or cannellini white beans, rinsed and drained (reserve liquid)

1 can (15-16 oz.) garbanzo beans, drained and rinsed (reserve liquid)

4 large avocados, peeled and seeded

1-1½ cup packed cilantro, coarsely chopped

2 green onions, coarsely chopped

4-6 garlic cloves, depending on size and preference

Zest of 1 lime

1 teaspoon Kosher salt

1-2 teaspoons crushed red pepper

¼ – 1/3 cup each lemon and lime juice*

Reserved bean liquid*


In a food processor, combine beans, avocados, cilantro, green onions, garlic, lime zest, salt and crushed red pepper, ¼ cup lemon juice and ¼ cup lime juice. Process until smooth and thoroughly combined. Taste. Add additional lemon/lime juice if desired and reserved bean liquid if a thinner dip is desired.

Serve with whole-grain crackers, corn tortilla chips, pita chips, bagel chips or any fresh vegetables.

*Start with ¼ cup each lemon and lime juice, then add more if needed after tasting. Plus, thin dip with additional lemon/lime juice and/or reserved bean juice.


Makes about 5½ dip (11 servings of ½ cup each)


Nutrition information per serving:

Calories:  170   Protein:  4 g    Carbohydrate: 21 g    Fat:  8 g   Saturated Fat:  1 g

Cholesterol:   0 mg   Sodium:  195 mg   Potassium:  405 mg   Calcium:  36 mg Iron:  1.3 mg (7%)

Folate:  93 mcg (23 %) Vitamin A:  340 IU (7%) Vitamin C: 14 g (24%) Fiber:  6.5 g