Simply Smoothies: Fresh & Fast Diabetes-Friendly Snacks & Complete Meals

Breakfast on the run, lunch in a hurry, quick snacks – speedy meals on the go without adding fatty, salty or sugary foods.  This is my latest book for the American Diabetes Association.  Try the Coconut Pineapple Smoothie for breakfast or the Nutty Butter Blizzard for lunch and savor the Apple Pie Perfect Smoothie for a mid afternoon snack.

To order this book call 1-800-232-6733 or order online at Also availble on, and bookstores.


Pretzel Bun and Steak

New restaurant concept has become popular South Miami favorite.  It’s based on freshly made buns with all types of foods. Chef and owner traveled the world for 3 weeks looking for innovative recipes. Listen in Thurs. Food News and Views, WLRN NPR 1:30-2 PM ET or streamed live and archived. 

Kelsey Nixon gives Valentine dinner tips

TV Food Network Star, Kelsey Nixon give ideas for a Valentine’s Day romantic dinner at home and tips for kitchen essentials – storage, equipment and techniques. Foof News Views 1:30-2 PM ET Thursdays, WLRN NPR 91.3 FM, streamed live and archived  Join in 800-743-9576.

Diabetes-Friendly Black Bean Chicken Chili

Black Bean Chicken Chili 
From Fast and Flavorful: Great Diabetes Meals from Market to Table by Linda Gassenheimer, published by the American Diabetes Association.  Reprinted with permission from The American Diabetes Association.  To order this book call 1-800-232-6733 or order online at

This quick, 15 minute, black bean chicken chili combines Latin and Southwestern flavors. The directions are for two servings, but this chili is perfect for a casual dinner with friends.  You can increase the ingredient amounts as needed.

Helpful Hints:  

•	Reduced-fat shredded Mexican style cheese can be used instead of Monterey jack cheese.
•	Any type of lettuce can be used for the salad.
•	Diced fresh onions can be found in the produce section of the supermarket.


•	Start chili.
•	While chili cooks, assemble salad.  

Black Bean Chicken Chili 

1 teaspoon olive oil
3/4 pound boneless, skinless chicken breast, cut into 1/2-inch cubes
1 1/2-cups fresh diced onion, divided use
1 teaspoon minced garlic
1 cup rinsed and drained canned black beans
1 cup frozen corn kernels
1 1/2 tablespoons chili powder
1 teaspoon ground cumin
2 cups low-salt, canned, chopped tomatoes*
Salt and freshly ground black pepper
2 tablespoons shredded, reduced-fat Monterey Jack Cheese (1/2 ounce)
For garnish:
1/4 cup chopped cilantro

1.	Heat oil in a large nonstick skillet over medium-high heat and add chicken. Brown 1 minute, tossing as cubes brown.
2.	Add 1 cup onion and sauté 1 minute.
3.	Add garlic, black beans, corn, chili powder, cumin and chopped tomatoes. Bring to a simmer and then lower heat to medium.  Cover with a lid and simmer 10 minutes.
4.	Add salt and pepper and taste for seasoning.  Add more chili powder or cumin as needed.
5.	Spoon into 2 large bowls and sprinkle cheese on top.
6.	Place remaining 1/2 cup onion and cilantro in separate bowls and serve with the chili. 

Preparation time: 20 minutes
Servings:    2
Calories 506
Calories from Fat 91
Total Fat 10.2 g
Saturated Fat 2.6 g
Monounsaturated fat 3.9 g
Cholesterol 113 mg
Sodium 300 mg
Carbohydrate 56.6 g
Dietary Fiber 13.7 g
Sugars 15.4 g
Protein 51.5 g
Exchanges: 2 1/2-starch, 3 vegetable, 6 lean meat 


2 large wedges of iceberg lettuce (about 4 cups)
2 tablespoons reduced fat vinaigrette dressing*

1.	Place iceberg on 2 small salad plates.  Drizzle 1 tablespoon dressing over each wedge.
Preparation time: 2 minutes
Servings:    2
Calories 27
Calories from Fat 11
Total Fat 1.2 g
Saturated Fat 0.1 g
Monounsaturated fat 0.3 g
Cholesterol 1 mg
Sodium 12 mg
Carbohydrate 3.8 g
Dietary Fiber 2.0 g
Sugars 1.8 g
Protein 1.2 g
Exchanges: 1 vegetable

*Look for low-salt, canned, chopped tomatoes containing per cup: 41 calories, 9.6 g carbohydrate, 24 mg sodium.
** Reduced fat vinaigrette dressing containing per tablespoon: 11 calories, 1.0 g fat, 4 mg sodium.
Shopping List
Deli: 3/4 pound boneless, skinless chicken breast
Dairy: 1 small package reduced-fat Monterey Jack Cheese
Grocery: 1 large  can low-salt chopped tomatoes*, 1 bottle chili powder, 1 bottle ground cumin, 1 can black beans, 1 package frozen corn kernels
Produce: 1 container fresh diced onion, 1 head iceberg lettuce, 1 bunch cilantro
Staples: Olive oil, Reduced fat vinaigrette dressing**, Minced garlic, Salt, Black peppercorns

Indian Cooking 101

Raghavan teaches us how to make no-fuss Indian dishes on Food News and Views, WLRN NPR.  Archived program at, click radio tab. 

Restaurants Mentioned on Linda’s Food News and

Miami Dade
A Little Bit of Philly, 3940 Curtiss Pkwy, Miami Springs, FL 305-456-0481
Blackbrick, 3451 NE 1st Ave., #103, Miami, FL 305-573-8886
Casa Juancho, 2436  S.W. 8th St., Miami, FL 305-642-2452
Island Bistro, 605 Brickell Brickell Key Dr., Miami, FL 305-364-5512
Lorenzo, in The Redbury South Beach, 1776 Collins Ave, Miami Beach, FL  786-483-1796
L’Entrecote de Paris, 1053 SE 1st Ave., Miami, FL 305-755-9995
Michael Mina 74 at the Fountainbleu Hotel, Miami Beach, FL , 305-674-4636
Naoe, 661 Brickell Key Dr., Miami, FL 305-947-6263
Nemesis Urban Bistro, 1035 N. Miami Ave., Miami, FL 305-415-9911
Paprika, 1624 79th St. Causeway, North Bay village, FL 305-397-8777
The Daily Melt, 3401 N. Miami Ave,. Ste 2C, Midtown, Miami, FL 305-573-0101
The Frieze, 1626  Michigan Ave., Miami Beach, FL 305-538-0207
Tiny Thai House, 12953 Biscayne Blvd, North Miami, FL 305-895-1646
Tunky Tunky 11052 Biscayne Blvd, Miami, FL 786-953-5825
Aqualina Ressort and Spa 305.918.6777 

Bash, 10053 Sunset Strip, sunrise, FL 954-578-6700
Ceviche By The Sea, 2823 E. Oakland Park blvd, Oakland Park, FL 954-565-1085
Eat the Tea, 900 NE 20th Ave, Ft. Lauderdale, 754-200-8355
Falafel Bistro and Wine Bar, 5677 Coral Ridge Dr, Coral Springs, FL 954-346-3434
Kelly’s Landing, 1305 SE 17th St. Ft. Lauderdale, FL 954-760-7009
Maya Papaya, 1040 Bayview Dr. #100, Ft. Lauderdale, 954-338-5651
Sublime Restaurant, 1431 N. federal Hwy, Ft. Lauderdale, FL 954-615-1431
Vienna Café and Wine Bar, 9100 Florida 84, Davie, FL 954-423-1961

Palm Beach
The Farmer's Table, 1901 North Military Trail, Boca Raton, FL 561-417-3856
Chowderheads, 2123 U.S. 1, Jupiter, FL, 561-203-2903
Chris’ tavern, 6338 Lantana Rd, #54, Lake Worth, FL 561-964-4233
Fork and Knife, 99 SE Mizner Blvd, #110, Boca Raton, Fl 561-405-6542
Linda Bean’s Perfect Maine, 200 E Atlantic Ave. Delray Beach, FL, 561-276-2502
Vietnamese Express Café, 531 USHwy 1, North Palm Beach, FL 33408

Linda’s Favorite Gadget Gifts

garnishing tool by Microplane $19.95 www.microplane.comThe Pomegrante Tool, $19.95 at sur la table; Cookie Pan with Drop Zones $16.95 for 11.17 pan,; Silicone Baking Bowl, $15.99; Suction Based Grater $29.99;aerolatte hot milk frother, $110.00,; Tea Forte Iced Tea Brewing PItchers $39.00; Cannon Ball Ice Tray $9.99; Smart Kettle $49.95; Bartender’s Garnishing Tool $19.95,

Thanksgiving – no-fuss tips

Cory Vicens gives advice on how to choose, cook and serve the perfect turkey, no more lumpy gravy and smooth mashed potatoes and much more on Food News and Views Thurs. WLRN NPR 91.3 FM, 1:30-2:00 PM ET.  Also listen live at Also archived on that site. has videos with tips go to and type  Thanksgiving Hero Videos or just Thanksgiving videos. 

100 years celebration for Joe’s Stone Crab

Deeny Lorber’s book Waiting at Joe’s gives and insider look at how this famous restaurant trains and keeps their excellent wait staff. And more– Stephen Sawitz COO and great grandson of the founder Joe Weiss talks about how the history of Joe’s is tied to the historyof Miami. Food News and Views, Thursdays WLRN NPR 91.3 fm, live and archived at

Joe’s famous Mustard Sauce

1 cup Hellman’s mayonnaise, 3 1/2-teaspoons Colemans dry mustard, 2 teaspoons Worcestershsire sauce, 1 teaspoon A1 Steak Sauce, 2 tablespoons light cream salt to taste

Gold Medal Skating Champion Brian Boitano Entertains Family and Frie

He went from Olympic Gold Medal Skater to cooking on the TV Food Network.  His show and book are What Wold Brian Boitano Make?  He gives tips on Halloween parties and other gatherings on Food News and Views, 1:30-2 PM ET WLRN NPR, 91.3 FM, live and archived at, click radio tab.

Ingrid Hoffmann – TV’s Delicioso

Join TV celebrity (Delicioso on Univision and Simply Delicioso on the Cooking Channel), Ingrid Hoffmann, on Food News and Views Thursday, 1:30-2 PM ET.  Streamed live and archived at  She gives tips on how to make your favorite Latin recipes with a healthy twist. 

Dining at the White House

Chef John Moeller describes his most memorable moments cooking for 3 First Families – Presidents HW Bush, Clinton and George Bush.  From cooking for heads of state to intimate family dinners, this is an insiders view.  Did Julia Child really write to Hilary Clinton that she was not impressed on several visits to the White House, but Chef Moeller changed that? What happened when a Congressional pic nic was cancelledo n 9/11?  What do you serve to such diverse diplomats as the Em;peror and Emprss of Japan, President and Mrs Yeltsin. My Food News and Views interview on WLRN NPR answers these and many other quesitons.  Thursday, 1:30-2 PM ET, streamed live and archived at

Linda’s Fancy Food Show Finds

Pomegranate Chips,, SRP $2.50   for 4 oz. bag

Nature’s Earthly Choice corn, rice and quinoa pasta, $5.50 for 17.6 oz package

Goodie Girl Quinoa Chocolate Chip Cookies, $2.99 for 7 oz package (8 cookies)

Nature’s Earthly ChoiceChia Seeds

Curry Ketchup by Herb n Zest, $6.99 for 8 oz jar

Traina Foods California Sundried Tomato Ketchup, $4.99 for 16 oz. bottle

Chobani Yogurt in a Tube, $2.99 for box of 8

Peach Pecan and Amaretto Preserve by San Sansaba, $7.95 for 11 oz jar

Smokey Sherry Onion Spread by Gracious Gourmet, $8.99 for 8 oz jar

Bacon Rub by Southern Culture Artisan Foods, $5.99 for 8 ounces

Maples Bacon Icing by Amoretti, $9.99 for 16 oz.

V Chocolate’s Almond Toffee, $4.95 for 2.5 oz box.

Twinnings of London’s Ice Tea bags, $3.99 for 20 bags

Hella Bitter’s Bitter Citrus and Plain Bitter, $18.95 for 5 oz bottle

Tabasco Jelly Belly, $2.50 for 1.5oz or $2.25 for Jelly Belly Tabsco Bottle





Miami Spice Months

It’s bargain months at Miami Dade restaurants- 12 annual Miami Spice months, Aug and Sept.  Steve Haas, owner of City Hall the Restaurant brought some of his Miami Spice selections to Food News and Views on WLRN NPR.  For more information go to

Restaurant Roundabout List


Miami Dade
Amici’s Trattoria Italiana, Hammocks Center, 1201 Hammocks blvc, Miami, FL 33196, 305-388-3787
Aromas del Peru, 1930 Ponce de Leon Blvd., Coral Gables, FL 33134 305-476-5886
Asian Fusion Café, 17043 S. Dixie Hwy, Palmetto Bay, fL 33157, 305-278-6888
Bahamian Connection Restaurant, 4490 NW 2nd Ave., Miami, FL 33127, 305-576-6999
Bangkok Cuisine, 45 N. Homesteads Blvd, Homestead, FL 33030, 305-248-6611
Bulla Gastrobar, 2500 Ponce de Leon Blvd., Coral Gables, FL 305-441-0107,
Cipriani, 465 Brickell Ave., Miami, FL 33131, 786-329-4090
Copper Box, 3328 North Miami Ave., Miami, FL. 33127, 305-392-0983,
Copper Chimney Indian Restaurant, 18090 Collins Ave., Sunny Isles Beach, 33160, 305-974-0075
Evios Pizza and Grill, 12600 Biscayne Blvd, North Miami, FL 33181, 305-899-7699
FoodOozle, Food Delivery, 855-336-6953 (ext 101),
King’s Palace Chinese Bar B-Q Restaurant, 330 NE 167th St., North Miami Beach, FL 33162
Kouzina Greek Bistro, 3535 NE 2nd Ave., Miami, FL 33137, 954-394-4140
Lagniappe, 3425 NE 2nd Ave, Miam, FL 33137, 305-576-0108
Lotus Garden, 318 Miracle Mile, Coral Gables, FL 33134, 305-446-2360
Makoto, 9700 Collins Ave. Bal Harbour Shops, 305-864-8600,
Oak Tavern, 35 NE 40th Street, Miami, FL 33137,
Oishi Thai, 14841 Biscayne Blvd, North Miami, FL 33181, 305-947-4338
Tongue & Cheek, 431 Washington Ave, Miami Beach, FL 33139, 305-704-2900,
Rare Steakhouse, 468  W 41st St., Miami Beach, fL 33140, 305-532-7273
Schnitzel Haus, 1085 NE 79th St., Miami, Fl 33138, 305-754-8002
Soi Chinese Kitchen, 645 NW 20th St., Miami, FL 33127, 305-482-0238
Sea Grill, 3913 NE 163rd St. North Miami Beach, FL 33160, 305-945-7555
S&S Diner, 1757 NE 2nd Ave. Miami, FL 33132, 305-373-4291
Sweet Times Cupcakes, 8530 SW 124th Ave. #101, Miami, GL 33183, 305-270-0300

Argenti Pizza, 10012 W McNab Rd., Tamarac, FL 33321, 954-726-3900
Bravo Ristorante, 1515 SE 17th St. Causeway, Ft. Lauderdale, FL, 33316, 954-523-9441
Hong Kong BBQ, 5301 N. State Road 7, Ft. Lauderdale, FL 33319, 954-777-3832
Hot n Soul, 3045 N. Federal Hwy, Ft. Lauderdale, FL 33036, 754-206-2155
Keese’s Simply Delicious, 4350 N. Ocean Drive, Lauderdale-by-the, FL, 954-776-4616
Oaki Steakhouse, 4391 N. Federal Hwy, Oakland Park, FL 33308, 954-533-4218
Old Heidelbert Restaurant and Lounge, 900 W. State Road 84, Ft. Lauderdale, FL 33315, 954-463-6747
Royal India, 3801 Griffin Rd., Ft. Lauderdale, FL 33312, 954-964-0071
Southport Raw Bar, 1536 Cordova Rd, Ft. Lauderdale, FL 33316, 954-525-2526
Vito’s Gourmet Pizza, 1489 SE 17th St., Ft Lauderdale, FL 33316, 954-463-4003

Palm Beach
Darbster, 8020 South Dixie Highway, West Palm Beach, FL 561-586-2622
Bad Ragaz Hall &  Biergarten 309 Via De Palmas, in the new condo-plaza at the corner of Woolbright and Federal;
Barrel and Grain, moved into the space that was Gratify gastropub. (125 Datura St., West Palm Beach; 561-833-2767).

Ice Cream Month Festival

Rosa Mexicano’s Regional Executive Chef, James Cawley, offers me ice cream and home made cone on Food News and Views on WLRN. My favorite? creamy homemade vanilla ice cream laced with salty caramel made from goat’s milk.  My big surprise? Mexican Sour Gherkin and Jalapen Sorbet. Wine columnist Fred Tasker gave is drinks suggestions to go with ice cream.  Highlights: Dolce Dessert Wine fromNapa Valley’s Far Niente winery, $64 half bottle; Nonvintage Gonzalez byass Pedro Ximenez Dulce sherry from Sapin, $18 a bottle.

Fancy Food Show – 2013

Jacob Javitz center New York City — 3 floors filled with specialty foods – amazing display. Cheese was everywhere, so was gluten free and look at these amazing truffles.  My favorite finds at the show to come.

Man Bites Dog — that’s hot dog!!!

Whether you call them franks, wieners, or red hots, hot dogs are as American as apple pie. Food News and Views, WLRN NPR, Thurs, 1;30-2 PM ET and archived at (click the radio tab) talks about how the this unassuming street fare transformed into an American icon and what are the best hot dogs and toppings for your July 4th or anytime barbecue.

Love Cruising

I love cruising and am thrilled to be hosting a 4-day cruise from Miami to Key West, January 30, 2014 on the Celebrity Constellation.  We’ll have cooking demos — can you just taste the key lime pie – and a create your own Bacardi drink contest with prizes and much more.  Special offer – sign up by June 18 for a $100 per cabin on board credit with my compliments.  Join me for all the fun.  Call Kendale Lakes Travel 305-385-3191 or go to 

Heat Playoffs Hyde American Arena

Plan a Heat Playoff party with the help of Richard Post, General Manager of Hyde American Arena.  It’s the new VIP Lounge at the  Arena – great vibe, good food – perfect place to watch the games.  Join us on Food News and Views, WLRN NPR 91.3 FM, live, 1:30-2 PM ET,  Thurs. May 9. He’ll give us tips for our own home party.

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