Good Food, Real Life

There’s nothing quite like a crispy, golden potato with just the right balance of richness, salt, and heat. This Spicy Truffle & Parmesan Crispy Potatoes recipe takes that concept up a notch with bold umami flavors, a touch of spice, and a satisfying crunch. And for those looking for a diabetic-friendly alternative, we’ve included a delicious variation using sweet potatoes and roasted carrots—just as crispy, just as flavorful, and naturally lower on the glycemic index. Why This Recipe Works Crispy, golden perfection – Smashed and roasted for the best texture. Umami-packed flavors – Truffle salt, Parmesan, and garlic create deep, savory notes. A touch of spice – Chili flakes or hot honey give it a subtle kick. Diabetic-friendly option – Sweet potatoes and carrots offer natural sweetness while maintaining crispiness. Ingredients For the Classic Crispy Potatoes: 1.5 lbs baby Yukon gold or red potatoes 2 tbsp olive oil 2 tbsp unsalted butter (melted) ½ tsp truffle sal...

We all know the basic tastes—sweet, salty, sour, and bitter—but the fifth taste, umami, is what makes food deeply satisfying. It’s the rich, savory backbone of a perfectly seared steak, a bowl of miso soup, or a well-aged Parmesan cheese. But what exactly is umami, and how can you harness it to elevate your cooking? This guide will break down the science behind umami, where to find it, and how to use it to transform your meals from good to unforgettable. What is Umami? Umami, which translates to “pleasant savory taste” in Japanese, was first identified by Dr. Kikunae Ikeda in the early 1900s. It is the taste of glutamates and nucleotides, naturally occurring compounds that enhance depth of flavor. While umami exists in many traditional foods, it is also the reason why some dishes taste complex and deeply satisfying without needing extra salt or fat ( source ). How Umami Works Our taste receptors specifically recognize glutamates, which stimulate a sense of richness and fullness ...

This crispy buttered rice with soft eggs and chili crunch recipe is pure comfort food with a little heat and a lot of texture. The rice gets golden and crackly in butter, the soft eggs add a luxurious richness, and the chili crunch brings the perfect hit of spice. Whether for breakfast, lunch, or a late-night snack, this dish is simple, satisfying, and endlessly customizable. Ingredients: 2 cups cooked rice (preferably day-old for best crispiness) 2 tablespoons butter (or ghee for extra richness) 2 eggs 1 teaspoon soy sauce (or tamari for gluten-free option) 1 teaspoon sesame oil 1 tablespoon chili crunch (adjust to taste) 1/2 teaspoon garlic powder 1/2 teaspoon salt (or to taste) 1/4 teaspoon black pepper 1 tablespoon chopped green onions 1 teaspoon toasted sesame seeds Optional toppings: sliced avocado, crumbled nori, furikake seasoning Instructions: Crisp the Rice: Heat a large skillet over medium heat and melt the butter. Add the cooked rice, spreading it out e...

These Thai-inspired coconut-lime crispy beans bring together the perfect balance of creamy, tangy, and crispy in a dish that’s easy to make and packed with bold flavors. The creamy coconut milk caramelizes slightly as the beans crisp up, while the lime zest and fresh herbs add a bright, zesty finish. These are perfect on their own as a snack, tossed into a rice bowl, or served alongside grilled protein for a full meal. Ingredients: 1 can (15 oz) white beans (cannellini or great northern), drained and rinsed 1 tablespoon coconut oil (or neutral oil of choice) 1/2 teaspoon sea salt 1 teaspoon coconut sugar (or honey, optional for balance) 1/2 teaspoon garlic powder 1/4 teaspoon ground ginger 1/4 teaspoon red pepper flakes (adjust to spice preference) Zest of 1 lime 2 teaspoons lime juice 2 tablespoons full-fat coconut milk 1 teaspoon fish sauce or soy sauce (for depth of flavor) 1 tablespoon chopped fresh cilantro or Thai basil 1 tablespoon toasted coconut flakes (optiona...

  Snacking can feel like a minefield when you’re managing diabetes, but it doesn’t have to be. The key isn’t to avoid snacks — it’s to build better snacks. That’s where the Protein-Fat-Fiber Rule comes in. This isn’t a diet hack or trendy trick — it’s grounded in solid nutritional science. When you combine protein, healthy fats, and fiber-rich carbs, you create a snack that’s not just satisfying but also helps stabilize blood sugar. Let’s break down the why and give you some seriously delicious, real-life snack ideas. Why Protein, Fat, and Fiber Work Protein: Slows Digestion and Balances Blood Sugar Protein takes longer to digest than carbs, meaning it slows the release of glucose into your bloodstream. It also helps keep you full longer and can even reduce cravings later by supporting stable blood sugar. Fat: Satiety Powerhouse and Blood Sugar Buffer Healthy fats add richness to snacks, helping you feel satisfied after eating. They also delay gastric emptying, which slows d...

Why Masala? And What Even Is It? Indian cuisine continues to influence global food trends, and with good reason. Its bold use of spices not only creates layers of flavor but also brings potential health benefits—especially when it comes to anti-inflammatory powerhouses like turmeric and cumin. "Masala" simply means "spice blend" in Hindi, and it can refer to many different combinations of spices depending on the dish and region. Garam masala—used in this recipe—is a warming blend that typically includes cumin, coriander, cardamom, cinnamon, cloves, nutmeg, and black pepper. However, every family and every spice company has its own twist on the mix. If you have access to an Indian grocery store, it’s worth exploring the different varieties they offer—some are heavier on cinnamon, others more pepper-forward. There’s no wrong answer, just personal taste. These Masala Roasted Chickpeas blend classic Indian flavors into a high-protein, fiber-packed snack. Perfect for...

  Welcome to Good Food, Real Life: Where Flavor Meets Real Life Health Who I Am Welcome to Good Food, Real Life, a food blog created for anyone who’s ever stood in their kitchen, feeling the tension between wanting to eat well and needing to eat practically. I’m Joanna, and I know that tension intimately—not just as a home cook, but as someone living with chronic illness, including lupus, Sjögren’s syndrome, spondylitic arthritis, and inflammatory-onset diabetes. My health means I have to pay attention to inflammation, blood sugar spikes, nutrient density, and energy conservation every single day. But I also refuse to eat sad, lifeless food. That’s the heart of this blog—finding that sweet spot where health-conscious meets deeply satisfying. My Culinary Background Before health challenges changed my life, I built my career in professional kitchens. I studied at The Art Institute’s Culinary Arts Program, and then at Le Cordon Bleu in Dallas, honing classical techniques and lear...

  Introduction: Why Willpower Alone Doesn’t Work You're not alone if you’ve ever found yourself craving something intensely, only to feel powerless against it. Cravings aren’t just about willpower—they’re your brain’s reward system at work. For years, the advice has been “Just say no” or “Distract yourself”—but cravings wouldn’t be such a struggle if that worked. The truth is that cravings come from deeper biological and psychological processes. Instead of fighting against them with sheer willpower, you can outsmart them with these three science-backed craving hacks. These strategies aren’t about deprivation. They’re about understanding how cravings work and using that knowledge to take back control. Hack #1: Figure Out What Your Body Really Wants Sometimes cravings are not actually about the food itself. They’re your body’s way of trying to fill a deeper need. But because modern food is designed to be hyper-rewarding, your brain can mistake one need for another. How This Works You...

  I’m not here to tell you never to snack. Snacks are life. But I want you to know—there are ways to snack smart without giving up all the joy. These five swaps are my tried-and-true favorites when I’m craving something indulgent but want to keep my blood sugar happy and my energy steady. 1. Crispy Beans Instead of Potato Chips Crunchy, salty, satisfying—and packed with protein and fiber instead of just empty carbs. You can make crispy beans in a pan (like we do in the Crispy Bean Power Bowl) or roast them in the oven for hands-off ease. Pro tip: Season them boldly! Try smoked paprika, garlic powder, or even a little chili lime. 2. Greek Yogurt & Berries Instead of Ice Cream I love ice cream. But when I want something creamy and sweet without the sugar spike, full-fat Greek yogurt with fresh berries hits the spot. If you use frozen berries, the yogurt actually turns into a kind of frozen yogurt around the fruit—like a creamy, fruity surprise in every bite. It’s rich, tangy, a...