Devilless Eggs

“Devilless” Eggs (Deviled Eggs) (??? servings) Add Description Here  Pin Print Devilless Eggs Difficulty: IntermeditatePrep time 15-20 minutes Ingredients 8 Eggs 1 cup Water 1/2 cup Greek Yogurt 1/4 cup Mustard 2 tsp. White Vinegar 1/2 tsp. Pepper 1/2 tsp. Salt 1/2 tsp. Onion Powder Directions Place eggs in Instant Pot with 1 cup water […]

Healthy Burrito Bowl

Healthy Burrito Bowl (2-4 servings) In this recipe, Amy Sotis, a local nutritionist, shows us how to make a delicious Loaded “Baked Potato” Soup with cauliflower as a substitute. Potatoes are delicious, but this substitute may surprise you. The main substitute for this recipe is cauliflower. This gives the soup a healthy creamy taste while […]

Tuna Salad

Tuna Salad This recipe consists of all the incredible flavors as a traditional tuna salad with less calories. The main difference is substituting the mayonnaise with Greek yogurt. Greek yogurt is a great way to incorporate the creamy tastes and consistency that dairy products give with less calories and fats. This recipe is great for […]

Spaghetti Squash

Spaghetti Squash Spaghetti Squash Recipe Spaghetti Squash is very similar to how you would make traditional Spaghetti. However, this recipe cuts out carb-rich spaghetti noodles and instead substitutes it with the insides of the squash. This recipe is great for any dinner and will leave you feeling light and satisfied. Pin Print Spaghetti Squash Difficulty: […]

Loaded “Baked Potato” Soup

Loaded “Baked Potato” Soup (8-10 servings) In this recipe, Amy Sotis, a local nutritionist, shows us how to make a delicious Loaded “Baked Potato” Soup with cauliflower as a substitute. Potatoes are delicious, but this substitute may surprise you. The main substitute for this recipe is cauliflower. This gives the soup a healthy creamy taste […]

Asian Slaw

Asian Slaw In this recipe, Amy Sotis, a local nutritionist, shows us how to make a delicious Asian Slaw recipe. Peanut Butter as a base for a dressing may sound strange, but it adds a perfect balance of sweet and savory to the dish. This recipe has plenty of healthy substitutes, lowering calories, sugars, and […]

Black Bean Brownies

Black Bean Brownies In this recipe, Amy Sotis, a local nutritionist, shows us how to make some delicious black bean brownies. I know what you’re thinking. “Black Beans in a brownie?! How could that taste good?” Brownies are traditionally made with lots of butter and flour. Black Beans surprisingly give the same texture as flour […]

Exercise and Mental Health

EXERCISE AND MENTAL HEALTH Benefits of Exercise for Mental Health Exercise can be an incredible tool to benefit all around health and wellness, but the benefits of exercise on mental health is a key component for our brains as we age. Dr. Kyle Vincent, who practices out of our Redhawk office, believes that a good […]

Counseling and Brain Health

COUNSELING AND MENTAL HEALTH Introduction Now that we are entering our second year of a pandemic, we are seeing a large increase in mental health issues. NATURE journal states that, more than 42% of people surveyed by the US Census Bureau reported symptoms of anxiety or depression in December 2020. That is a huge increase […]

Hobbies and Brain Health

HOBBIES AND BRAIN HEALTH Patient Story Esper Escalante is a valued patient at Rancho Family Medical Group. She grew up in the Philippines and moved to San Diego, CA to start a new career with the San Diego Police Department. After 20+ years of working for the SDPD, she and her husband retired and moved […]