Finding Healthy Eating Inspiration

with Suzanne Klein
Chief Yummy Officer
January 3, 2014
Tags: healthy salt-free

Another season of holiday feasts has come and gone. Many are now focused on their New Year resolutions. After the indulgence of holiday feasting and snacking, it’s no wonder so many resolutions are centered around food.

lemon poppy seed pancakesLemon Poppy Seed Protein Pancakes

Perhaps your resolution is diet related so you can squeeze back into those skinny jeans that were abandoned over the holidays. Perhaps it’s health related with a goal of cutting back on the amount of salt, sugar or fat. Or perhaps it’s simply that you want to cook more meals at home so you know exactly what’s going into your food. Whatever the New Year resolution, there’s little doubt that eating just a tad healthier after the holidays is on most people’s minds.

To get some healthy eating inspiration, we asked a handful of our Savory Spice Shop stores to share some of their favorite healthy eating recipes and seasoning tips.



What are some of your favorite recipe ideas around healthy eating?

Kate Wheeler, Santa Fe, NM owner

“I love a baked (instead of fried) crab cake recipe from Cooking Light a few years ago. They coat them in panko bread crumbs, spray them with oil (like PAM) and then bake them. Delicious! I make them all the time. I have used MANY different Savory blends for this recipe: Coastal Bay Seasoning, Bajan Seasoning, Cajun Style Blackening Seasoning, Black River Creole Seasoning, Hidden Cove Lemon Garlic Blend, etc. I think I like the Coastal Bay Seasoning best, though. I also love our Savory recipe for Chicken Fajita & White Bean Chili (5 Weight Watcher points for 2 cups) and it is easy and delicious! I also use the game I hunt for this recipe, so I know the meat is lean and fresh.” – Kate Wheeler, Santa Fe, NM owner

Chocolate Avocado Pudding! It tastes surprisingly like the real deal, but it’s dairy-free. It’s a fun way to use Savory’s black onyx cocoa powder. And you can flavor it in so many ways…coconut, almond, cinnamon, cayenne, peanut butter. Healthy and delicious.” – Craig Van Laanen, Huntersville, NC owner

“I love making Lemon Poppy Seed Protein Pancakes because they are light and refreshing yet sweet enough for a perfect morning treat. The lemon gives them a bright pop while the poppy seeds give them a texture of a lemon poppy seed cookie or muffin. This combination makes a sweet yet light and healthy breakfast.” – Mia Tarduno, Boulder, CO employee

What are some of your favorite salt-free seasonings and how do you use them?

Craig Van Laanen, Huntersville, NC owner

"I LOVE Cantanzaro Herbs and Bohemian Forest European Style Seasoning. I use Cantanzaro Herbs in all my Italian goodies, including a low-fat, gluten-free lasagna where I use low-fat mozzarella and zucchini sliced lengthwise and thin for the noodles. It's awesome! I use the Bohemian Forest in roasted EVERYTHING! Veggies, chicken, the best is roasted fingerling potatoes, though. I also really like it on lamb. Delicious! Ever roasted a chicken in your crock pot? Coat the fryer (skin on) with Bohemian Forest (you can add salt if you’d like) and put it dry in your crock pot on high for 3 to 4 hours. Melts off the bone and is delicious and easy. – Kate Wheeler, Santa Fe, NM owner

Mt. Evans Butcher’s Rub…on veggies and roasted potatoes. Zanzibar Curry Powder…on chicken, in lentil soup, and in my guacamole (the best).” – Craig Van Laanen, Huntersville, NC owner

“I make a vegetarian pumpkin chili with our Black Canyon Chili Powder. It’s perfect to warm a fall or winter night with family and friends. It is also great topped with our freeze dried corn! I also like Bohemian Forest European Style Seasoning for its versatility and layers of flavor. It can brighten salads and add depth to roasted root vegetables. It’s delicious with roasted purple potatoes and corn.” – Mia Tarduno, Boulder, CO employee

What is one indulgent treat you just can't give up even when trying to eat healthy?

Mia Tarduno, Boulder, CO employee

“Cake! I love cake. It's my biggest downfall because if it's there, I'll eat it. I tried making a recipe for Weight Watcher brownies that uses pureed black beans as the liquid in the recipe. They were good, but they weren’t cake. I do use applesauce in my cake recipe instead of the oil, which is amazing. I make my own applesauce though because the stuff from the store with no sugar tastes terrible. And applesauce is wicked easy to make!” – Kate Wheeler, Santa Fe, NM owner

“Besides my passion for cooking and baking, I love to brew beer and make my own wine. I really would have a hard time giving up this hobby. Not only because I would miss my glass of wine or beer but also because I love sharing and talking about the hobby with my friends and customers.” – Craig Van Laanen, Huntersville, NC owner

“I can’t give up ice cream and good chewy cookies!” – Mia Tarduno, Boulder, CO employee

As always, we’d love to hear your feedback about our spices and our recipes. You can review our recipes online or send your own healthy eating recipe creations to

Comments on this Article

Delilah Finnell (guest), on January 04, 2016

Happy holidays to all, especially to our friend Kate in Santa Fe. We heard you were ill from one of your employee's hope you're feeling better. Missed you when we came in I truly enjoy your hospitality at Savory Spice shop Best wishes for this new year! Gary & Delilah

Terri Maize of Hacienda Maize (guest), on February 20, 2016

Kate! We hope you're doing wonderfully! Love your ideas...please share your "wicked easy" applesauce recipe. Hope to see you next month, when we're in ABQ for the Fiery Foods Festival. xxoo

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