Secret Ingredient Healthy Queso

Secret Ingredient Healthy Queso

Secret Ingredient Healthy Queso Recipe

This time of year, everything is pumpkin; pumpkin donuts, pumpkin bread, pumpkin pasta and yes, of course, the pumpkin spiced latte.

WARNING: This recipe is not just another pumpkin recipe, this recipe is queso with pumpkin.



The pumpkin lends the perfect color and texture to the queso so even the pickiest of eaters won’t know the secret ingredient.  You are getting all the nutrition of the pumpkin with none of the taste.


This recipe is so cheesy and delicious.

Notes:  For extra creaminess stir in a dollop of sour cream or plain greek yogurt.

For a heartier taste I recommend adding a can of black beans, ground beef, spicy sausage or even quinoa.


Secret Ingredient Healthy Queso
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  • 1 1/2 cups low sodium broth
  • 1 can (15 oz) pumpkin
  • 1/4 cup flour
  • 2 teaspoons cumin
  • 1/2 teaspoon dried chipotle chili powder
  • 1 can diced tomatoes with green chilies (Rote), drained and liquid reserved
  • 1 cup shredded cheddar cheese


  1. In a medium pot whisk together, broth, pumpkin, flour, spices, and reserved tomato liquid, over medium high heat.
  2. Bring pot to a boil and stir until thickened.
  3. Stir in cheese and tomatoes.

This recipe has all the comfort of queso but all the benefit of pumpkin. That’s why we call it que-ZA!


Fusion Wellness New Year’s Challenge

Merry Christmas Eve! It’s time to treat yourself, your friends, your family, and even your enemies to the first ever Fusion Wellness New Year’s challenge!

What is the Challenge?

Throughout the first 6 weeks of the year we will challenge you to incorporate new foods or habits into your routine.

When does it start?

The first challenge will be posted on Monday, January 6th.

What will the challenge look like?
Every Monday for 6 weeks we will post your challenge for the week. It may be something as simple as eat breakfast 5 out 7 days, or it may be more challenging like eat Brussels Spouts.

What if I can’t  (or won’t) do whatever the challenge is?

Our goal is to challenge you to start off 2014 healthier than 2013, so we want you to at least try all of our recommendations. If you can’t or won’t do it then you loose out on your point for that week.

How do I get points?

Each week after the challenge is posted you must post a comment on our Facebook page saying that you did the challenge. You have until midnight on Sunday evening to make your post each week. Feel free to make comments like, “I put Brussels Sprouts in with my beef stew and it was awesome…”

What do I win?

You will win an exclusive Fusion Wellness Gift Pack. We promise it won’t include any Brussels Sprouts.

How do I get started?

Like us on Facebook (FusionWellnessLLC), share the challenge with your friends, check in for the weekly challenge starting January 6th, and earn points to be the grand prize winner!


Merry Christmas with lots of Love and Healthy Foods,

Your Fusion Wellness Dietitians

Bethany & Glenna 



Some people see the glass half full.

Some people have notions that are half-baked

Some people go off half-cocked.

Babies run around half-naked.

Today I have a half-baked notion that is half-full of optimism to make you Whole Healthy.  In my profession I spend most of my day with people who are angry, shocked, in denial, etc.

They truly believe that it is not their fault when they “suddenly” develop diabetes, heart disease, high blood pressure, diverticulitis and the list goes on….

I am kind and compassionate as I gently lead them toward the truth but “DUH”!

If you:

Sit most of your life.

Eat food that is high in salt, low in fiber, high in fat and high in sugar


You are slowly developing these maladies.
Fortunately I have half an answer.


BROG!  Blue, Red, Orange, Green

(BTW-Color is found in fruits and vegetables not jelly beans.)

If you follow this ONE simple rule you will become whole healthy.

Anyone with half a brain can do this.

Speaking of-

Math question:  if Congress has half a brain and the Senate has half a brain, and you add the two together, what do you get?

That’s a no-Boehner.


Luv, WD

The Half-Baked Kansas City Dietitian



Empty Disclosure

I am sure you have heard the phrase “Full Disclosure”.  You might see it when you receive your credit card bill and in tiny print it states they reserve the right to all of your worldly goods if you write your check for $48.00 and the bill is for $148.00 and when you call to get it fixed you talk to Raj who says his name is Bob and….. No, I am not bitter.

Or you might hear it at the end of a commercial for a medication that guarantees to make you young and virile except it also might give you a headache, make you throw up, make your blood clot for no reason, make you depressed and oh by the way, cause a long painful death, but you can always call Smith and Jones to represent you if that happens.

So as not to be culpable in any way for anything I say I am offering an “Empty Disclosure” for the following:

In my last Blog I wrote about “messin with you.”  I wrote this joyous Blog very early in the morning.  Imagine my delight when later in the day the news reported that our Commander in Chief announced that Congress was not trying to solve the growing governmental debt crisis but was actually just “messin with him.”  And yes, he was in Kansas City when he said these famous words.  Can you believe this?  My nutrition Blog is so cutting edge  that it actually creates the edge.  I am humbled that the President reads my Blog and thinks it is so good that he quotes from it.

From one President to another I wish to say Thank-you.

Luv, WD

President and CEO PETBS

President and CEO RMEVS

P.S. Today is a great day to eat a mess of tomatoes and okra! Or send a “mess” to your favorite politician.

A Hot Mess

I love the English language.  It is so fun to mess with.  Let’s talk about “mess.”

I have patients who are a hot mess.

I love to eat a mess of okra or fish or both.

I have dissolved into a mess of tears (usually when a patient says he doesn’t like me. How could that be?)

I have served food in a mess hall.  (I was a camp cook one summer.  Now that was a hot mess!)

Hot Mess is a great descriptor.  Right now it probably describes your current eating habits.

I heard today that Missouri is one of the unhealthiest states in the nation.  Thinking about the nation-that is pretty darn unhealthy.  The news also claimed it is because we now have an entire generation of junk food/inactive people.

( The news media is so astute. They are a hot mess for sure.)

How did we get in this mess?

I want to be sensitive and politically correct – but face it- we are just plain lazy,  Fast food, frozen pizza, drive through coffee …

We are a hot mess, eating a mess of fried stuff.

What are we going to do about the mess we are in?

I know,  lets “ “Dialogue.”  That will fix it.

Ha!  Just messin with you.

Luv, WD

President and CEO RMEVS

President and CEO PETBS

The Cool Kansas City Dietitian