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Leni Reed Nazare

Hello and welcome to my blog! I am happy that you landed on this page and I hope that you will enjoy the recipes (lower-carb, grain-free, gluten-free) and benefit from the practical nutrition information you find on here.

I blog because I learning about food and nutrition and I enjoy the challenge of creating great recipes and the joy of sharing them with readers — who may be old friends, family, or people I have never met who live just about anywhere on earth! And one of those people is you! Hello, and welcome!

I am a former dietitian/nutritionist. For about 30 years, I was a faculty member teaching clinical dietetics at the University of Texas South Western Medical Center (Dallas) and the University of Oklahoma Health Science Center (Oklahoma City) and also an entrepreneur who did videos about nutrition and wrote a column for Shape magazine, the Dallas Times Herald, and the Dallas Morning News. I was also one of the co-authors of the recipes for the first edition (1989) of the American Heart Association Low-Fat, Low-Cholesterol Cookbook. (Well, that was way back when I used to think a low-fat, low-cholesterol diet was good for health! How my thinking has changed!)

About five years ago I started this blog, focusing first on foods that can help prevent cancer and then more broadly on lower-carb, grain-free, gluten-free, real food recipes to help achieve optimum health.

Again, thanks for visiting, and I hope you will be rewarded with recipes you will enjoy and tips about food and nutrition you can use to live a healthier life — wherever you may live on this little planet that we all share.

The gifts of nature are waiting for us! So let’s get started!


34 thoughts on “About

  1. Dear Leni,
    What a wonderful blog! I recently read about tumeric and have been incorporating this into recipes, BUT did NOT know it needed to be combined with black pepper for effectiveness.
    Love the recipes,
    Thank you so much!
    Looking forward to more great information.

    1. Hi Leni,

      This is wonderful, I will be viewing frequently to get new tips and ideas!

      Thank you for sharing with me.


  2. Cheers Lani,
    I thoroughly enjoy your joie de vie and research sources. I have used garlic for year and enjoy your tips on how to store garlic paste. I look forward to sharing info on kefir and kombucha; have been making both at home and enjoying the health benefits from each.
    Thanks for following your passion!

  3. Leni,
    Yesterday, just finished the hummus/basil dip atop slices of apple. Surely, the best combination yet! Thanks! Mike H.

    1. Hi “Mike,”
      Thanks for sharing. I love the idea of spreading the hummus/basil dip (made by mixing humus and defrosted Basil Pesto Flavor Cubes) on apple slices. All fruits and veggies! GREAT!

  4. Leni,
    Wow! I am so excited to incorporate this information into my family’s lifestyle change! Thank you so much for all the wonderful why questions and recipes!

  5. Great site — thanks for doing this for those of us that are still learning. I have read Anti-Cancer and am following many of the recommendations. My son was jsut diagnosed with a blood leukemia. Dr. Servan-Schreiber recommends garlic, green tea and tumeric for leukemia. Do you know if curcumin pills with or without biopermine (black pepper substance) are as effective as eating tumeric in meals? Thanks. Robin

    1. Hi Robin, Your son is fortunate to have a caring mother like you! Regarding supplements like turmeric supplements….I would not go that route simply because you can get turmeric and black pepper in food (powdered or fresh) – and then you know what you are getting. In supplements, who knows; they are poorly regulated. Also, please note that at http://www.mskcc.org/mskcc/html/69401.cfm it says”Recent laboratory findings indicate that dietary turmeric may inhibit the anti-tumor action of chemotherapeutic agents such as cyclophosphamide in treating breast cancer. More research is necessary, but it is advisable for cancer patients undergoing chemotherapy to limit intake of turmeric and turmeric-containing foods.” You can read a lot more about turmeric and its health properties and issues by going to this Memorial Sloan Kettering site ( but first you have to accept the terms and conditions on this page). I hope this helps you. All the best to you and your son. Leni

  6. Hi Leni,

    It’s very nice to chat with you at the library. I’ve read a few pages of Anti Cancer, and decided to order it on Amazon.

    Your blog is a very good resource for guidance on healthy food. I will come back often for recipes.


    1. Hi Rebecca,
      So nice to meet you! And so glad to hear that you found the blog helpful. And the book, it’s great! You’ll be glad you ordered it!

  7. Hi Leni,
    Your photos are lovely. Thanks for the info on mature beet greens (just threw away a bunch; never again!) I often grow okra bec/ the plant is so pretty and I love it roasted.

    FYI, I’m back doing classes at Wms-Sonoma … this sunday on salads. Hope to see you soon!


  8. Hi Leni,
    your recepies are inspiring.I have cooked a few of your recepies, accidently using my imagination. Like your Lebanese lentil soup.Hope to use some of your ideas.Check out Linda’s Web Sitehttp://www.aspire-health.ca/therapists.php.



    1. Chuck, Thanks for asking. I loved Julia and Julia…but never having seen Babettte’s Feast and being fascinated by all things Danish, I am sure I would love to see that!

  9. Hi Leni, I love your blog. It’s funny that we’ve been friends for so long and I didn’t know about all your previous accomplishments in nutrition. I passed on the link to a new friend. Thanks for putting this information out on the Internet. Hugs -L

  10. Hi Leni!

    This is Mollie, we met at Whole Foods Reston last Saturday, and you bought a bottle of our amazing drink Jin-Jah! Just wondering if you have tried any fun thing’s with the drink yet? Also, since I did not have a card, wanted to pass my email on to you! Reach me anytime at molliemsmith@gmail.com, your blog is WONDERFUL! Hope you’re doing great this Monday
    Best always,
    Mollie Smith

  11. Dear Leni,

    It was really nice meeting you at the Apple store today. Thank you very much for your advices and the recipe 🙂

    I think you should be able to see my email now that i have contacted you.. If i don’t hear from you, I will try to contact you again via Facebook personal msg.

    Please keep in touch,

  12. Hi, Leni!

    Casey, here. I write for Fitbie.com, a health and fitness website, and I’m currently working on a piece about boozy smoothie recipes. We were wondering if we could use your photo for your boozy smoothie recipe (https://monamifood.wordpress.com/2013/09/14/berry-cherry-smoothie-berry-cherry-wine-cooler/). We would link to your website/recipe so our readers can check out your delicious smoothie!

    Please let me know as soon as possible!

    All the best,

    Casey Rackham

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