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5 of the Best Healthy Food and Wine Pairings

Food and wine pairings are an important skill to master. You have to know the right type of wine that will enhance the flavor of a dish. The proper pairing can help achieve the right balance of flavors that would complement each other beautifully. But aside from achieving the correct balance of flavor, it is also important to choose a healthy pairing. You can indulge in good flavor without compromising on health. So, these are the best food and wine pairings that won’t make you feel guilty or damage your diet.

Turkey Chili and Red Wine

Turkey chili is a recipe that offers a ton of flavor and comfort. While beef chili is a common recipe, you can create a healthier version by using turkey meat instead. Turkey is much leaner and is just as flavorful as beef when it comes to this recipe. This hearty meal is the perfect way to cap off your day or to fuel you before an intense workout. It is a great meal option if you run out of vanilla flavored protein powders to energize you ahead of a good workout. It is also ideal for a lazy night in and you need to serve up a hearty meal.

This dish is loaded with nutrients and flavors as it uses ingredients such as beans, vegetables, and lots of spices (aside from the lean turkey meat). It is bold and complex, so you need to pair it with a red wine of your choice. In particular, Cotes du Rhone and Zinfandel are perfect with this dish. It adds a spicy kick to your palate without causing too much heat. 

Grilled Salmon and Red Wine

Another excellent dish that is hearty and healthy is grilled salmon. Salmon is a very tasty fish that is rich in omega-3 fatty acids and vitamin D. It is, therefore, one of the healthiest kinds of fish you could consume as part of your diet. In fact, health experts recommend that you get at least two servings of salmon per week.

Grilled salmon goes perfectly with red wine. (Image Source: Unsplash)

This delicious fish can be served grilled as this adds a smoky element to the flavor. You can pair it with a delicious sauce or fresh herbs to boost the taste. When it comes to pairing it with wine, varieties such as Gamay or Pinot Noir go perfectly with salmon. The fruits that were used to create these wines complement the rich flavor of the fish beautifully. If you are a white wine fanatic, then you can also pair it with some Chardonnay.

Citrus Vinaigrette Salad and Sauvignon Blanc

If you are a fan of salads, then you’ll be pleased to know that there is a perfect wine pairing for that–Sauvignon Blanc. This particular type of wine is known for its hints of grassy and citrusy flavors. It goes perfectly with a salad that is made with citrus vinaigrette, particularly lemon. While some types of wine might be overwhelmed by the citrus notes of the salad, the case is not the same with Sauvignon Blanc. In fact, both salad and wine complement each other beautifully. 

White Fish and White Wine

Whitefish is another healthy kind of seafood you can indulge in. Not only is white fish healthy, but it also comes with a mild flavor. For this reason, it is best paired with white wines because it won’t overpower the flavor of the fish meat (which is the case with red wines).

Whitefish is also low in fat content, so it is a good choice for health-conscious individuals. To make it healthier, white fish is best served grilled or baked. Make sure to sprinkle fresh herbs such as dill on top along with a fresh squeeze of lemon juice. Whatever type of white wine you pair it with, it is sure to be a winning combo!

Grilled Vegetables and Red Wine

Grilled vegetables are another healthy meal option that you can try for your next food and wine pairing. This is a delicious combination that will make you forget just how healthy it is! The best thing about grilled vegetables is that you can use any type of vegetable that is available. Put them on a grill and season them, and you are all set.

Red wine and grilled vegetables make a good pair. (Image Source: Unsplash)

Grilled vegetables are best paired with red wines like Merlot or Grenache. But if you want to add a bold sauce to your grilled veggies, then you might want to pair it with Syrah. There are plenty of wine pairings that will go well with grilled vegetables, so have fun experimenting!

Enjoying your next wine night at home can be healthy and delicious. You can choose from any of the above wine pairings to indulge yourself without the guilt!


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Whey protein

Muscle helps with stability and balance. Are you looking to increase your muscle? Many try whey protein.

When it comes to building muscle, the most important part of the diet is protein. It is a building block of muscle tissue. If you want to build strong and lasting muscle, consider the benefits of whey protein.

Whey protein pros and cons

Protein is one of the staples of a strong diet along with carbohydrates and fats. Eating them in the proper proportions will help you to lose weight or maintain a healthy weight. As you get older, the body loses muscle mass. Building muscle becomes even more crucial for stability, longevity and proper body functioning.

Consider whey protein

Do you remember the Little Miss Muffet nursery rhyme? She sat on her tuffet eating curds and whey. Whey is produced when you are making cheese. It is the top layer that is separated out. This is a pure kind of protein that has many benefits to the body, especially for those who are trying to build muscle.

Now whey protein is not just for body builders. Muscle is important at all stages of life. To help muscles recover from a workout, whether cardio or a strength training routine, it needs protein for the repair and rebuild. Whey protein provides the most branched-chain amino acids for optimum return.

Well, you might be saying that protein is not hard to come by and you’d be right. Of all the nutrients in your diet, protein is the one that is most often not lacking. You find protein in many sources: meat, dairy, eggs, green leafy vegetables and seafood. But, the quality of protein is what differs. Animal protein contains a measure of fat as well as the protein.

What are some other benefits of whey? Think about how hard it is to lose weight. As you age, it doesn’t get any easier. Whey protein as a daily protein source can help with that.

Adding protein at every meal helps to balance your blood sugar. It eases those cravings for sweets and other unhealthy foods in the middle of the day. Your blood sugar is more even, just like eating complex carbs but without the added sugar intake. You can concentrate on eating healthier and getting the exercise you need to increase your weight loss.


There is a downside to just about everything. As far as whey protein goes, it may be the intake. The average intake is about 25 grams a day for the average athlete or person working out consistently who wants to lose weight and tone their muscles. Bodybuilders increase that six-fold to make great muscle gains in the least amount of time.

Consuming too much protein can cause problems with the liver. It will have a hard time breaking it down. If you use whey protein, use it wisely and compensate by lowering other protein sources in your diet.

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Volumetrics and Fat Resistance diets

Volumetrics, the diet of more food and more weight loss, which focuses on eating plenty of fruits and vegetables, and the Fat Resistance Diet, the diet of counting 1, 2, 3 to lose weight, which includes foods high in carotenoids, flavonoids, fresh herbs and spices. Weight loss does not mean to stop eating at all. It is more a change of habits and the food that encourages weight loss it is also healthy. There are different strategies to induce people to eat better and lose weight at the same time, both the Volumetrics and the Fat Resistance Diet seem to encourage good habits, so it could be worth to give one of them a try, if it suits your lifestyle.

Volumetrics, the diet of more food and more weight loss

The Volumetrics Eating Plan is based on the simple fact that people like to eat. And, if people are given the choice between eating more and eating less, they’ll take more almost every time. It has been burned into our society and culture. Just look at meal sizes over the last thirty years and you will notice that not only have the portions increased, the size of the plate has increased too.

Unlike diets that are based on deprivation, the Volumetrics diet doesn’t try to fight this natural preference. Its creator, nutritionist Barbara Rolls, PhD, argues that limiting your diet is not sustainable; you will just wind up hungry and unhappy and revert back to your original eating habits. Let’s take a look at the basics of the Volumetrics Eating Plan.

The Volumetrics approach

The approach Dr. Rolls takes is to help people find food they can eat lots of while still losing weight. The diet revolves around the feeling of fullness, or satiety. The theory is that people feel full based on the amount of food they eat, not the number of calories or nutrient density.

So, the trick is to fill up on foods that aren’t full of calories, which allows the dieter to stick to the main principle of calorie restriction. Dr. Rolls claims that in some cases, following a Volumetrics diet will allow you to eat more than you do now, while still slimming down.

Dr. Rolls has excellent credentials. She a professor of nutrition and director of the Laboratory for the Study of Human Ingestive Behavior at Penn State University. She is also the author of more than 200 research articles. Volumetrics is based, in large part, on the work done in her laboratory.

What you can eat on the Volumetrics Diet

Since the diet doesn’t revolve around differences in body types or “good” foods and “bad” foods, Dr. Rolls doesn’t ban food types as part of the Volumetrics diet. She does, however, urge people to evaluate foods based on their energy density which is a critical concept for the diet.

Energy density is the number of calories in a specified amount of food. Some foods are more energy dense than others, like fats, which have a lot of calories packed into a small size. Water, on the other hand, has an energy density of zero.

Basically, this diet is a game to see how you can eat more food while eating fewer calories. Here is a short break down to give you some idea of what Volumetrics is all about.

Very low-density foods include: Non-starchy vegetables – Nonfat milk – Soup broths

Very high-density foods include: Crackers – Chips – Cookies – Chocolate and Candies – Nuts – Butter and Oils

Since water is the ultimate zero-density food, Volumetrics relies heavily on foods with a high water content, such as many vegetables and fruits, which are 80 to 95 percent water. These will fill you up without adding a lot of calories. Dr. Rolls also suggests eating lots of foods with filling fiber, along with adequate portions of lean protein and healthy fats from fish and other sources. Of course, energy-dense foods, like sweets, fats, and alcohol, are still allowed, but only in moderation.

Is Volumetrics the diet for you?

Anyone who loves lots and lots of food, will enjoy the Volumetrics diet. You will still have to do some simple math to calculate the energy density of foods, but at least you don’t have to track calories or deny yourself a small bite of that delicious chocolate mousse. If endless bowls of soup and piles of veggies and fruit appeal to you, dig into Volumetrics and watch the weight come off.

The Fat Resistance Diet, count 1 2 3 to weight loss

The Fat Resistance Diet was developed by Dr.Leo Galland who is recognized as an expert in the field of nutritional medicine. It is based on the concept that hormones, which include leptin and adiponectin, control the appetite and body fat levels in the body. When fat levels become too high in the body, inflammation occurs that subsequently alters the body chemistry and balance of these hormones. The idea behind the diet is to reduce inflammation which restores the body’s chemistry, reducing cravings, promoting fat burning, and helping the dieter to achieve a healthy weight.

3 stages of weight loss and control

There are three stages to the Fat Resistance Diet. In the initial stages carbohydrates such as grains and starchy vegetables are avoided, but as the dieter progresses through the three stages the amount of carbohydrates is gradually reintroduced.

Stage 1 concentrates on reducing inflammation and restoring blood sugar levels. This is achieved by an abundance of super foods and nine to ten servings of fruit and vegetables every day along with a relatively high intake of quality protein. The high nutritional quality of the this phase will help to re-balance body chemistry and cut your cravings for carbohydrates. This stage also provides a jump-start to the fat loss process.

Stage 2 increases your choice of foods so that the diet is suitable for long-term fat loss. After completing Stage 1, the insulin levels in the body should have decreased which allows for tolerance of more complex carbohydrates in the diet. Stage 2 allows for reintroduction of legumes as well as some whole grains such as oatmeal and brown rice.

Stage 3 is the maintenance stage. In this stage the variety of foods increase further to include healthy grain-based meals like carrot raisin muffins, blueberry flax pancakes, and even whole grain pasta. The inflammation reducing foods are still emphasized while the caloric content of the diet is slightly higher to allow for maintenance of weight loss.

Recommended foods

The foundation of the diet is fresh fruit and vegetables in abundance, as these contain phytonutrients such as carotenoids and flavonoids which act as anti-inflammatories.

Foods which are high in carotenoids include: carrots, broccoli, spinach, tomatoes, pumpkin, papaya

Foods which are high in flavonoids include: blueberries, cherries, pomegranate, citrus fruit, dark grapes, green tea, onions, dark chocolate

Fresh herbs and spices can also be used during the diet because they have important nutritional factors which reduce inflammation and improve the taste of foods without adding calories.

The diet also emphasizes increasing the intake of foods that are high in good fats like the Omega 3 fatty acids found in fish, walnuts, flaxseeds and dark green leafy vegetables. These fats play an important role in reducing inflammation as well as improving general health.

Is this the diet for you?

The Fat Resistance Diet is a solid weight loss plan based on nutritional science. Besides losing weight, this diet has an added bonus of helping to reduce inflammation within the body and supplying high levels of antioxidants to help control hormones and keep your body healthy and happy. If you like the idea of a diet plan based on scientific study, you might want to give the Fat Resistance Diet a try.

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Buying a spice rack

Spice racks are an integral part of keeping the kitchen organized.

If you’re unhappy with the current way you store spices, consider what to look for when buying a spice rack. These tips will help you find the best spice rack for your kitchen and your budget.

What to look for when buying a spice rack

Three of the most important things to look for when considering spice racks are what types are best for your home, how much space do they require and how much will they cost you

There are a variety of types of spice racks. You can get some that are magnetic. They can be hung on any metal surface which will keep them handy while you cook. Carousel spice racks require more space than the magnetic kind, but they often hold more of the spice for the amount of space it needs. Hanging spice racks will keep spices up off your cabinet but they often don’t hold the amount of spices as other types.

Next you’ll want to consider how much space you have in your kitchen. If you have plenty of counter space, a carousel rack might be the perfect choice. However, if your kitchen is smaller than you would like with minimal counters, one of the other types would be a better choice.

Finally, you’ll want to consider the price of spice racks. There are so many to choose from and they range in price from under $25 to well over $100. Of course, only you know how much you can afford to spend.  You can find some relatively inexpensive spice racks at local department stores or larger malls. They can also be found online at a variety of locations. Consider how much you are willing to spend and then find the best rack to meet your budget.

Features to consider when shopping for a spice rack

  • Number of jars – Spice racks will have a different number of filled and sealed spice jars included. Look at the pre-filled spices and think about foods you normally prepare. This will help you decide which spice rack is going to suit your needs best.
  • Easily identifiable – You’ll want to find a spice rack that makes it easy to identify which spice is which since so many look similar. This may be possible either by a label on the cap or around the jar itself.
  • Amount of spices – Most spice racks provide some spices in the jars or containers. The better spice racks will have more jars of pre-filled spices. They range in number from four to 48.
  • Construction – Spice racks can be made from anything from plastic to metal and nearly everything in between. Consider the décor of your kitchen to help you decide which spice rack is best for your kitchen.
  • Size – Overall, how much space does it take up on your countertop or in your cabinet? Or does it use non-traditional means to store your spices such as magnets or a hanging rack which can be placed under a cabinet?
  • Rotates – Some spice racks will revolve or rotate to make finding the right spice easier.
  • Easy cleaning – Depending of the construction materials, the spice rack can clean easily.

Making a comparison table is always a good idea when there are many options to choose from.

BrandSpice Stack Super SpicestackKitchenArt Pro Auto-Measure Spice CarouselKamenstein 16-Jar Beechwood
Jar count271216 jars
ConstructionPlasticStainless SteelWooden
Size8.5″H x 11″W x 10.75″D9.6 x 9.6 x 7 inches6.6 x 6.6 x 10.9 inches
Spice labelsNoYesYes/Pre-filled

Now that you have seen some of the types of spice racks available, determined how much you’re willing to spend and how much space it will take in your kitchen, you have the tools you need to choose the best spice rack to suit your needs.

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Buying a tortilla warmer

A tortilla warmer will keep your tortillas moist, soft and warm to enjoy Tex-Mex and Mexican cuisine at their best.

Tortillas are an important part of Mexican cuisine. When served properly, they are versatile and quite delicious. If you’ve ever tried adding ingredients to a dry or cool tortilla, you know they tend to break apart and can affect the taste of the dish. Fortunately it’s easy to keep your tortillas moist, soft and warm with the help of a tortilla warmer.

What to look for when buying a tortilla warmer

There are quite a variety of warmers available so here are a few things to consider before buying a tortilla warmer.

Price – Tortilla warmers are not expensive. The price of tortilla warmers can range from $5 to $25 depending on the construction material, size / capacity, heat source, and the amount of heat the warmer will handle.

Construction – Warmers are made from a variety of materials such as high-temperature polyester, acrylic, and stoneware. The most common tortilla warmers are either in the form of bags or bowls with lids.

Size and Capacity – The standard tortilla sizes are 8-inch and 12-inch so you’ll want a warmer of comparable size. While tortillas can be purchased in large quantities the warmers compared here hold 12 tortillas, no matter the size of the tortilla. Although you may be tempted to get a warmer that holds more tortillas if you a large family, it’s better to use multiple warmers rather than a larger capacity warmer.

Heat Source – Most people warm their tortillas in the microwave; however some prefer to use the oven. Depending on your needs, you may find a warmer that can be used in both appliances is beneficial.

Product Care – Since the warmers rarely have stuck-on or burned foods, the quickest way to clean them is by hand washing. However, if you like the convenience of using a dishwasher, there are dishwasher safe tortilla warmers to choose from.

Below is a comparison chart of features and consumer performance ratings.

BrandCameron’s Product Tortilla WarmerImusa Tortilla WarmerRSVP Stoneware Tortilla Warmer
ConstructionHigh Temp PolyesterAcrylicStoneware
CapacityHolds 12 12” tortillasHolds 12 8” tortillasHolds 12 8” tortillas
Microwave/Oven SafeMicrowave onlyMicrowave onlyMicrowave & Oven safe (up to 325 F)
How to CleanHand WashHand WashDishwasher safe

Soft, warm, moist, tortillas play a big part in the success of many Mexican dishes. If you’re tired of your tortillas cracking and all the ingredients running onto your plate – or worse, your lap, a tortilla warmer may be just what you need.

Since there are a variety of warmers available, knowing what to look for when buying a tortilla warmer will help save you time, money, and even your taste buds. This tortilla warmer comparison chart will help you get started.

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Home wine making resources

Information comes first, so read a book or two about wine technology and home wine making. Learn about vines and vine growing if you want to make wine from grapes, Jeff Cox’s book “From Vines to Wines” is a good start.

If you have decided to make your own wine at home, even if it is wine from other fruits than grapes, you will need some equipment and tools. The most expensive equipment includes a home distiller to make spirits from wines.

Once you have chosen your basic equipment, you will need the ingredients and the bottles. You can collect your own. For the rest of us, there are kits for any type of wine you would want to make.