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Homemade Tzatziki Sauce

The Benefits of Dairy

In the Midwest, we are fortunate to have an abundance of fresh, local dairy products. A cold glass of milk offers nutrients that support strong bones and help your body thrive. Fermented dairy, such as yogurt, cheese and kefir, offer probiotics that promote intestinal health, support the immune system and help prevent chronic diseases, like […]


Food, Real Fast: Creamy Chicken-Avocado Salad

Dish of the Week: Creamy Avocado and Chicken Salad Salad for lunch? It’s a great option for a hot summer day, but many of us avoid making it because it’s too labor-intensive to add to our weekday out-the-door routine. Yet, many of the steps can be done as part of a weekend batch cooking process […]

dairy month

Something to Moo about, June is Dairy Month

For those of us who are focusing on eating fresh, high quality, natural foods, dairy products are a food group that fits the description well. Chef Marshall toured a dairy farm recently and came back with a wealth of information on modern dairy farming practices and how products go from farm to market. With kids […]

spices spring time copy

Spring Clean Your Kitchen

When warm spring breezes inspire you to clean and remove the last remnants of winter from your home, take the opportunity to clear out and refresh your kitchen. Make room for the harvest of the coming season by removing expired food, replacing dried spices and cleaning out your freezer. These simple tips will help you […]

savory turkey wrap

Stress Reducing Foods

Stress is unavoidable in modern life. While small amounts of stress can actually motivate and help you focus, long-term chronic stress leads to serious health problems and chronic illness. By some estimates, stress-related problems account for up to 90 percent of visits to primary care physicians. Did you know that eating the wrong foods can […]

energizing foods

Energizing Foods

Do you ever feel lethargic after eating certain foods? It’s not a coincidence! Growing research is showing that certain foods can give you lasting energy, while others work against you. Foods such as refined carbohydrates may give you a quick energy boost, but it’s these same foods that deplete you in the long run. Instead, […]


Foods for the Senses

Foods for the Senses Even though Valentine’s Day is in the rear view mirror, I’m still thinking a lot about foods for the senses. Eating is a sensual experience, involving smell, appearance, texture, taste, and even sound. Our sense of smell has the strongest link to memory and emotion. This is why cooking your grandma’s […]


Warming Foods

Warming Foods Stay warm this winter by choosing foods that heat your body from the inside. Foods like soups and stews are not only nourishing and hearty, but they also provide penetrating warmth that will keep you cozy during the frosty months ahead. When you make them “from scratch” without preservatives and unnecessary filler ingredients, […]


Realistic New Year’s Resolutions

With the new year just around the corner, another holiday season is almost over. If you are the typical American, you went to a lot of parties and family functions, had fun but ate too much, and put on 3-5 extra pounds. You will wake up New Year’s Day and set lofty goals to make […]


Surviving the Holiday Season

The holidays are definitely here, and there’s a lot of celebrating to do – at home, with friends, at work, at church, all over the place. We, at the Chef Marshall O’Brien Group, are getting full just thinking about it all!   For me, Chef Marshall, the holidays are a great way to reconnect with […]

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