Eating healthy foods will help increase long life.  Not only that, but our bodies were originally designed to eat healthy foods.  Healthy foods are your “everyday” foods.  Foods like fresh fruits, fresh vegetables, whole grains, nuts and seeds, lean meats, fish, olive oil, fresh herbs and spices.  These are familiar to most people.  

It is recommended that we consume on a daily basis:

  • 6 – 11 servings of rice, pasta, bread, and cereal group
  • 3 – 5 servings of vegetables
  • 2 – 4 servings of fruit
  • 2 – 3 servings of dairy group
  • 2 – 3 servings of protein
  • Use fats, oils, and sweets sparingly

Healthy foods are also natural antibiotics.  Such as cayenne pepper, oregano oil, ginger, garlic, turmeric, and grapefruit seed extract to name a few.  Lemons aid in detoxing and digestion, alkalizes the body, burns fat, and increases weight loss. Avocados aid in weight loss, burning fat, high in fiber, and reduces aging. Ginger rids colds and flus, aids in weight loss, detoxification, reduces                       inflammation, and Coconut accelerates weight loss, lowers cholesterol, aids digestion, improves diabetes, and a great natural  moisturizer.

Our bodies are majority water.  So it important to give our bodies what it is made of.  It is recommended to consume a minimum of 8 -8oz glasses of water daily.  This along with healthy eating and consistently exercising will equal a long healthy lifestyle. Here is a healthy recipe for you to prepare and share.



  • 1 1/2 teaspoons extra-virgin olive oil
  • 1 small onion, chopped
  • 4 cloves garlic, minced
  • 1/4 cup dry white wine
  • 1 28-ounce can diced tomatoes
  • 3 tablespoons chopped fresh parsley, divided
  • 1 tablespoon drained capers
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon salt, or to taste
  • Freshly ground pepper, to taste
  • Pinch of crushed red pepper
  • 1 pound medium shrimp, (30-40 per pound), peeled and deveined
  • 1 cup orzo
  • 1/2 cup crumbled feta cheese


      1. Preheat oven to 450°F. Coat a 9-by-13-inch (or other 3-quart) baking dish with cooking spray. Put a large pot of lightly salted water on to boil.
      2. Heat oil in a 2-quart saucepan over medium heat. Add onion and garlic and cook, stirring, until softened, 3 to 4 minutes. Add wine and cook for about 1 minute. Stir in tomatoes, 1 1/2 tablespoons parsley, capers, oregano, basil, salt, pepper and crushed red pepper; cook for 5 minutes. Drop in shrimp and cook, stirring, until barely pink, about 2 1/2 minutes.
      3. Cook orzo in the boiling water until tender but still firm, 8 to 10 minutes. Drain and transfer to the prepared baking dish. Toss with the tomato-shrimp sauce. Sprinkle with feta and the remaining 1 1/2 tablespoons parsley.
      4. Bake, uncovered, until the feta is bubbly, about 10 minutes.


Per serving: 397 calories; 9 g fat (4 g sat, 3 g mono); 189 mg cholesterol; 44 g carbohydrates; 34 g protein; 4 g fiber; 991 mg sodium; 730 mg potassium.

Nutrition Bonus: 26 mg vitamin C (45% daily value), 730 mg potassium (37% dv), 7 mg iron (35% dv), 124 mcg folate (31% dv), 243 mg calcium (25% dv), 97 mg magnesium (24% dv), 15% dv vitamin A, 15% dv fiber.

Carbohydrate Servings: 3

Exchanges: 2 starch, 2 vegetable, 3 lean meat, 1 fat


Author. Speaker, Personality and Radio Host, Chef Elliott, an Atlanta native, is honored to share his passion for cooking and his collection of signature recipes tips with his community.  He has been requested by various culinary institutions and restaurants to share his creations within the United States and abroad. In a recent interview, he insisted, “Cooking is my life! It takes some people a lifetime to experience the collision of their passion and purpose, mine occurred when I was just five years old. Since then, I’ve been living, both my passion and purpose.” 

Chef Elliott is famous for his unique menus from soul food capitals to dishes that are sophisticated in flavor, yet true to their origins.  His menus are casual, creative and authentic. As his roots stem from the south, he creates dishes that combine comfort with a fusion of ethnic flavors. His recipes, invites cooks to re-create the “Chef Elliott” experience at home.

Purchase your copy of his new cookbook “Chef Elliott’s Soulstice Recipes: Gourmet Entertaining Solutions” at

Tune into Chef Elliott’s “Entertaining Solutions” Radio Show at every Thursday between 7 PM – 8 PM EST.  Or call 347.989.8385 to listen on mobile. Press option 1 to be connected to the Host.  Follow Chef Elliott at: FB/Chef-Elliott-Farmer, @ChefElliott,, and Instagram: chefelliottfarmer.      




  1. Carol says:

    Cant wait to try the dish

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