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breakfast header menu

 

Healthy Pancakes?

 

It's True! Love Pancakes and Still Eat Healthy

Ingredients

      2 cups sifted almond flour;
      1/2 cup unbleached flour;
      4 tsp baking podwer;
      2 tsp cinnamon;
      a pinch of salt;
      2 ripe bananas;
      1/2 cup of fat free organic milk;
      4 organic eggs;
      4 tsp of melted coconut oil;
      2 tsp pure vanilla extract.

Directions

Mix the dry ingredients in a medium sized bowl and set aside. Blend the wet ingredients in a blender/food processor or with your Nutri Ninja for about 20 seconds. Combine all ingredients and whisk until smooth. Stir in blueberries for a real treat! Cook on a griddle at 325 degrees. Top with strawberries, pecans and/or walnuts and real maple syrup. YUM! They are delicious. Serves 4 to 6.....depending on how hungry you are:)

 

pancakes

 

 

Mexican Egg Wrap

 

Breakfast isn't just for the Morning

Saute onions, red peppers, mushrooms, spinach......whatever vegetables you like in your omelet in a little bit of virgin coconut oil. When the veggies are soft and tender, add in 2 eggs. I prefer Eggland's Best organic eggs. While the omelet is cooking, heat 2 strips of lean-cut thinly sliced bacon. I scramble my omelet but you can cook it the traditional way if you prefer. Add 1/4 cup of sharp cheddar cheese and 2 Tbsp of salsa (I use Chi-Chi's Medium - it has real ingredients and lower sodium). Roll a burrito wrap (I like OLE Xtreme Wellness High Fiber Wraps) in a damp paper towel and heat for 15 to 20 seconds in the microwave. Crumble the bacon and roll the ingredients in the wrap. Add black pepper to taste. YUM

 

 

Seafood Frittata

 

Breakfast, Lunch or Dinner

Ingredients:

      6 organic eggs
      1/2 cup of pepper jack cheese
      1/2 cup of sharp cheddar cheese
      1/4 cup of diced sweet onion
      1/4 cup of diced red pepper
      1/4 cup of diced mushrooms
      1/2 cup of chopped fresh spinach
      1/2 cup of corn
      1 Tbsp extra virgin olive oil
      1/4 cup of fat free organic milk
      1 cup of fresh crab or lobster or imitation
      1/4 cup of fresh diced tomatoes
      fresh garlic or garlic powder to taste
      black pepper to taste
      optional fresh chopped parsley

Directions:

Sautee the peppers, mushrooms, and onions in olive oil until the veggies are soft. In a separate bowl, whisk the eggs and milk until they are blended smooth. Whisk in 1/2 of the cheese and then everything else. Sprinkle the rest of the cheese on top and then bake for 45 minutes on 400. Serve as is or with salsa or Sriracha

If you're not a seafood lover, leave it out and call it a veggie frittata or add lean bacon,

 

seafood frittata

 

 

Veggie Frittata

 

Breakfast, Lunch or Dinner

Ingredients:

      6 organic eggs
      1/4 cup of diced red pepper
      1/2 of a diced zucchini
      1/2 cup of diced kale
      1/2 cup of chopped fresh spinach
      1/4 cup of corn
      2 finely diced scallions, use both the white and green parts
      1 Tbsp extra virgin olive oil
      dash of fat free organic milk
      1/4 cup of fresh diced tomatoes
      1/4 cup of grated mozzarella cheese
      fresh finely chopped cilantro
      coarse sea salt and black pepper to taste

Directions:

Preheat the oven to 350. Sautee the peppers and zucchini in olive oil until the veggies start to soften. Add in the scallions. Mix in the corn, kale, spinach, tomatoes, and cilantro. Continue to cook for another minute or so just long enough for all veggies to get soft. In a separate bowl, whisk the eggs and milk until they are blended smooth. Add the eggs to the veggies, stir and place the skillet in the over at 350. Let it bake until the eggs are firm. May be anywhere from 15 to 30 minutes depending on how thick your frittata is. Remove from oven and sprinkle with the freshly grated cheese. It should melt immediately. Serve and Enjoy!

 

veggie frittata

 

 

 

beef header menu

 

All-American Burger Grill

 

Always a Favorite

Start with high quality grain fed lean beef. Make your patties no more than 4 to 6 ounces. Even lean burger is still fatty and high in calories, compared to chicken.

Skip the processed bun and your own buns and hips will thank you. Instead dress your burger with lettuce, grilled onion, pickle, mustard, tomato, and if you really need it, just a little ketchup. Skip the cheese and mayo. Definitely skip the bacon!

 

burger

 

 

Sloppy Joe

 

A Kid Favorite

Ingredients

      1 pound of lean ground beef;
      1 Tbsp of honey;
      Montreal Steak seasoning to taste;
      1 diced medium sweet onion;
      1 diced red pepper;
      1 Tbsp red wine vinegar;
      1 Tbsp Worcestershire sauce;
      2 cups of low-sodium tomato sauce;
      2 Tbsp of tomato paste - optional;

Directions

Brown the ground beef. Drain and place back in the skillet on low heat. Add the honey and season with Montreal Steak seasoning. Mix well and continue cooking for about 5 minutes.

Add the onion, red pepper, red wine vinegar, Worcestershire sauce and continue cooking for another 5 minutes.

Add low-sodium tomato sauce and simmer for 10 - 15 minutes. Add tomato paste if it is too soupy.

Try eating it right off the plate with a fork rather than on a bun as a sandwich.

 

 

Surf & Turf Paella

 

A Caribbean Favorite made Healthy

Ingredients

      4 servings of brown rice;
      6 ounce lean steak;
      1 Tbsp of extra virgin coconut oil;
      2 cloves of finely diced garlic;
      1 diced sweet onion;
      1 diced red pepper;
      2 cups of no sodium vegetable stock;
      1 to 2 coarsely diced tomatoes;
      1 cup of frozen peas;
      1/2 - 1 pound of shelled and deveined shrimp;
      salt, pepper, cilantro, and/or lime juice to taste;

Directions

Prepare the rice. Grill the steak. Set it aside to rest. To stay clear of red meat, you can use fish, scallops, crab and/or chicken.....instead of steak. We have, and it's still delish.

Heat the coconut oil in a skillet using medium heat. Add the garlic, onion, and red pepper and cook until soft.

Stir in the vegetable stock (can use chicken also). Once the mixture is hot, add in the rice, tomatoes, peas, and shrimp. Once the shrimp is cooked through, add the sliced steak. Top with fresh cilantro. Season with salt, pepper and/or lime juice.

This recipe won't quite make this much! Thank goodness

 

paella

 

 

 

chicken header menu

 

 

Baked Chicken Stuffed with Kale and Corn

 

Moist & Juicy & Packed with Flavor

Ingredients

      2 to 3 boneless skinless chicken breasts (washed and trimmed if needed)
      extra virgin olive oil
      1 to 2 cloves of minced garlic
      2 cups of chopped kale, stems removed
      1/2 cup of corn
      1/3 cup of freshly grated pepper jack and/or mozzarella cheese
      1/2 cup of non sodium or low sodium chicken broth
      1 tsp almond flour
      1 tsp lemon juice
      salt and pepper to taste

Directions

Heat the kale in olive oil until it starts to become tender. Add the corn and salt and pepper to taste. Continue stirring and cooking for 2 to 3 more minutes. Remove from heat and allow to cool for several minutes. Stir in cheese.

Cut a slit in the thickest part of each chicken breast making about a 3 inch pocket. Stuff the veggie and cheese mixture in each breast.

Use the remaining oil to coat both sides of each chicken breast. Place the chicken in a heated skillet and cook over medium-high heat until both sides are seared - about 2 to 3 minutes. Lower heat and continue cooking until the chicken is cooked through. Remove the chicken from the skillet and add the chicken broth, stirring for about 2 minutes. Add the flour and lemon juice and stir until the broth becomes a little thicker. Drizzle over the chicken and serve.

 

 

BBQ Chicken

 

An Abby Favorite

I use 3 parts Montgomery Inn original BBQ sauce and 1 part water. Place split boneless, skinless chicken breast or tenderloins in a saucepan with the sauce water. Cook at a low temp for about 45 minutes. The chicken will be very tender and flavorful without a lot of sauce.

 

 

Brazilian Chicken

 

Something Different & a Little Zippy

Ingredients

      2 to 3 boneless skinless chicken breasts (washed and trimmed if needed);
      1 to 1 1/2 cups of dry brown rice;
      Seasoning for the chicken: 1 tsp ground cumin; 1/4 tsp ground cayenne; 1 tsp ground coriander;
      2 cloves of finely diced garlic;
      1 Tbsp coconut oil;
      1/2 of a small sweet onion, chopped and equal amounts of red pepper and mushrooms;
      2 to 3 diced tomatoes;
      finely diced jalapeno to taste;
      1 Tbsp fresh chopped parsley;
      1 Tbsp of fresh minced ginger;
      1 cup of coconut milk;
      salt and pepper to taste

Directions

Prepare the rice and set it aside.

Mix the chicken seasonings in a small bowl and sprinkle this mixture on your chicken. Cook the chicken on the stove over medium heat in the coconut oil. When the chicken is finished remove it and chop it into bite-sized pieces. Cook the onion, pepper, and mushrooms in the same skillet with the seasonings. When the veggies become soft, add the jalapeno, garlic, parsley, ginger, tomatoes, and salt and pepper. Stir together and continue cooking on low to medium heat for just a couple of minutes. Then add in the prepared rice and the chopped chicken. Stir. Then add the coconut milk. Let these flavors mix together for another 5 minutes or so, stirring occasionally, and serve.

 

 

Cashew Chicken

 

Sweet & Loaded with Veggies & Protein

Ingredients

      1 to 1.5 pounds boneless skinless chicken;
      2 cups of broccoli, proportionate amounts of chopped mushrooms, diced red pepper, chopped sweet onion, snap peas, water chestnuts, 2 cloves of garlic;
      1 Tbsp coconut oil;
      1 Tbsp sesame oil;
      1/2 cup of cashews;
      1 Tbsp sesame seeds;
      2 Tbsp cornstarch;
      1 Tbsp rice vinegar;
      3 Tbsp honey;
      2 Tbsp low sodium soy;
      2 tsp Sriracha;
      2 cups of brown rice

Directions

Prepare rice and set aside.

Heat coconut oil and sesame oil over medium heat. Add bite-sized chopped chicken and cornstarch. Cook until the chicken is almost finished and then start adding the vegetables - broccoli last.

Cook until the chicken is done and the veggies are tender. Stir in the cashews and sesame seeds. Continue cooking for another 5 minutes.

Whisk together the rice vinegar, honey, soy, and sriracha. Pour over chicken and vegetables, stir and serve. Add black pepper to taste

 

 

Chicken & Veggies

 

A Wholesome Lunch.....

Ingredients

      1 to 1.5 pounds boneless skinless chicken breast (I prefer organic, steroid/antibiotic free);
      Italian dressing (enough to cover the amount of chicken you have);
      1/2 of a sweet onion;
      1/2 of a diced red pepper;
      1 to 2 cloves of minced garlic;
      1 to 2 Tbsp extra virgin coconut oil;
      lemon pepper and cilantro to taste;
      10 - 20 spinach leaves, diced

Directions

Marinade chicken breast in Italian dressing for at least 4 hours. Sauté the onion, red pepper, and garlic in the coconut oil. When the vegetables are soft, add the chicken, without the excess dressing. Sprinkle with lemon pepper and continue cooking until done. Add the spinach and the cilantro. Enjoy!

 

 

Chicken Salad

 

Homemade.....Not From a Can

Ingredients

      1 pound boneless skinless chicken breast (I prefer organic, steroid/antibiotic free);
      2 cups of Unsalted Chicken Stock;
      8 Tbsp of real mayo
      1/2 cup of thinly diced onion
      1 finely diced dill pickle
      1 oz of pickle juice
      1 finely diced stalk of celery
      black pepper and garlic powder to taste

Directions

Start by bringing the chicken stock to a boil. Add in the chicken breasts. Reduce heat to a simmer and cook for about 90 minutes. Remove the chicken from the broth. Once the chicken is cool enough to handle, shred it.

In a medium-sized bowl, mix the mayo, onion, pickle, pickle juice, celery, black pepper and garlic powder. Add chicken. Mix. Chill. Serve.

This recipe is a little high in fat and sodium, but it's a nice change every now and again.

It can be eaten with grapes or as a sandwich on whole grain bread. If you can afford the extra calories, add pecans for a little crunch.

 

chicken salad

 

 

Chicken Tortilla Soup

 

Compare to High Sodium Campbell's

Ingredients

      1 pound boneless skinless chicken breast (I prefer organic, steroid/antibiotic free);
      4 cups of Unsalted Chicken Stock;
      1 medium-sized finely diced sweet onion;
      1 finely diced jalapeno;
      2 minced garlic cloves;
      1 Tbsp of Extra Virgin Olive Oil;
      14 oz can of unsalted diced tomatoes;
      1 cup of diced red pepper;
      1 cup of no salt added corn (or use fresh corn);
      1 cup low sodium black beans;
      1 tsp ground cumin;
      1 tsp chili powder;
      1/2 tsp kosher sea salt;
      2 cups reduced sodium tomato sauce;
      1 tsp coriander;
      black pepper and cilantro to taste;
      1 to 1 1/2 cups of water

Directions

Start by bringing 2 cups of chicken stock to a boil. Add in the chicken breasts. Reduce heat to a simmer and cook for about 90 minutes. Remove the chicken from the broth. Once the chicken is cool enough to handle, shred it.

In a large pot, combine: 2 cups of chicken stock, onion, jalapeno, garlic, Olive Oil, tomatoes, red pepper, corn, black beans, cumin, chili powder, sea salt, tomato sauce, coriander. Season with black pepper and cilantro. Add water as desired.

Calories: 132 for a 1 cup serving; fat = 2; sodium = 435; protein = 13

 

 

Ginger Chicken & Veggies

 

Low Fat & A Good Source of Protein

Ingredients

      1 pound boneless skinless chicken breast (I prefer organic, steroid/antibiotic free)
      1 cup of broccoli
      1 small chopped sweet onion
      1 Tbsp fresh finely grated ginger
      2 Tbsp of coconut oil
      1 cup of snow or sugar peas
      1/2 cup of chopped red pepper
      1/2 cup of chopped mushrooms
      2 Tbsp low sodium soy sauce
      1 Tbsp dark sesame oil
      salt and pepper

Directions

Start by bringing 2 cups of salted water to a boil. Drop in the peas and let them boil for 2 minutes. Drain and then place the peas in a bowl of ice water to chill for about a minute. Place them on some paper towels and pat dry.

Combine 1/2 of the liquid coconut oil, 1/2 of the soy sauce, and the ginger. Stir in the diced chicken until all is mixed well. Heat the remaining coconut oil over medium heat. Once hot, add the chicken and cook until it is almost cooked through. Toss in the broccoli, onion, red pepper, and mushrooms and cook until the chicken is done and the veggies are slightly tender.

Plate (makes 4 servings) and then top with chilled peas and the rest of the soy sauce. Pepper to taste. Try to skip the added salt. Even low sodium soy is still pretty salty.

 

 

Grilled Chicken Sandwich

 

No Empty Carbs Here

Grill a 4 ounce chicken breast. Use Romaine lettuce as your 'wrapper' and fill with dill pickle, tomato, 1 to 2 tsp of real Mayo, 1 tsp spicy brown mustard, black pepper, grilled onion.......other veggies. Be careful not to go overboard with the mayonnaise.

 

grilled chicken sandwich

 

 

Italian Chicken

 

Very Easy to Make

Saute' boneless, skinless chicken breast in enough Italian dressing to cover the chicken for at least 4 hours and up to a day. Either grill the chicken or cook it over medium heat in a skillet. Serve with a vegetable or over salad. It will be very juicy and tender.

 

 

Lemon Chicken Foil Wrap.....

 

Easy to Make; High in Protein

Ingredients

      1 pound boneless skinless chicken breast or 3 breasts (I prefer organic, steroid/antibiotic free);
      1/2 tsp coriander;
      1/4 tsp Kosher salt;
      2 Tbsp cilantro;
      lemon slices;
      pepper to taste;
      extra virgin Olive Oil

Directions

Slice the skinless chicken breasts in half. Mix together in a small bowl: coriander, salt; pepper, and cilantro. Thinly slice a lemon. Cut the slices in half.

You will need a piece of foil for each chicken breast. Put a little extra virgin Olive Oil on each sheet of foil and then place the chicken on the oil. Sprinkle the seasoning mix on both sides of each chicken breast and on the inside. Place 2 to 3 half lemon slices inside the chicken and put the 2 half breasts back together. Place lemon slices on top as well and then wrap in foil.

Allow the foil chicken packets to rest with a heavy object on them, perhaps an iron skillet, for 1 to 2 hours. Preheat the oven to 375. Place the foil packets on a cookie sheet and bake for 30 minutes, turning once. Chicken will be moist and tender. Serve with vegetables or a salad.

 

 

Mexican Night.....

 

Mexican Chicken Salad

Grill or pan fry boneless skinless chicken breast in extra virgin olive oil. Season with taco or fajita seasoning. Dice. Spread over a bed of romain lettuce and spinach. Sauté sweet onions and red peppers in extra virgin olive oil. When it's almost finished add in 1/4 cup of canned, no salt added, corn, 1/4 cup low sodium black beans, and diced jalapeño and cilantro to taste. Top with your favorite salsa (2 - 3 Tbsp) or make your own (fresh tomatoes, red onion, cilantro, and jalapeño). Enjoy!

 

 

Mexican Night, add-on.....

 

Guac

Guacamole is so easy to make and tastes great! Just remember to eat in moderation. Avocado is high in calories but is very healthy. I try to eat it once or twice a week. For 2 to 3 servings, use 1 ripe avocado. Mash it to the consistency you prefer. Add in finely fresh tomato, diced onion, red pepper, jalapeño, and cilantro. You won't need much of these ingredients. One avocado doesn't go very far. Stir in black pepper and 1 to 2 tsp of lime juice. Add this to your Mexican chicken salad, and you've just created a perfect meal.

Guac is typically a high sodium food. Try it without adding salt and see if you miss it. We have never added salt and we don't miss it.

 

 

 

pasta header menu

 

Tomato Basil Anti Pasta.....

 

Pasta or Anti-Pasta

Cut a spaghetti squash in half. Clean out the seeds and place it open side down on a cook sheet that has been sprayed with cooking spray. Bake at 400 for about 30 - 40 minutes. You can use whole grain pasta also. Do not cook the pasta.

You will need: 1 can of chopped tomatoes with the juice; 1 sweet onion, 2 cloves of garlic; crushed red pepper to taste; 2 tsp of dried oregano; fresh basil leaves or 2 Tbsp of dried basil; 4 cups of vegetable broth (no sodium); 2 Tbsp of extra virgin olive oil. Place all these ingredients in a large pot, cover, and bring to a boil. If you are using pasta, throw the uncooked pasta right into the pot along with everything else. If you are using spaghetti squash, cook it while you are chopping and starting to boil everything else.

Once the pot is boiling, reduce to a simmer. and cook for about 10 minutes; stirring occasionally. If you are using pasta, it will absorb most of the liquid. The spaghetti squash will not.

Top with salt, pepper, and/or Parmesan cheese if desired.

 

 

Tomato Basil Pasta.....

 

Easy and Delish

Ingredients.....12 - 16 ounces of spaghetti (I prefer thin whole grain); 1 can of diced tomatoes with the liquid; 1 medium sweet onion; 1/2 of a red pepper; 5 - 6 large Portobelo mushrooms; 2 - 3 cloves of garlic, minced; 4 1/2 cups of low sodium vegetable broth; 2 tablespoons of extra virgin olive oil; crushed red pepper, dried oregano, fresh basil, black pepper, and Parmesan cheese to taste.

Cut the vegetables to bite size. Throw everything in the pot, except the Parmesan, and including the uncooked pasta. Cover the pot and bring it to a boil. Reduce the heat and allow to simmer, covered, for about 10 minutes. Stir every few minutes. Some of the liquid will evaporate but don't let it simmer until dry. Serve with Parmesan cheese and ENJOY!

 

tomato basil pasta

 

It's so easy, my daughter made this for dinner for us.

 

tomato basil pasta

 

 

Tuna Pasta Salad.....

 

Great on a hot summer day

Cook about 2 cups of whole grain pasta, drain, and cool with cold water.

Prepare a tuna steak (about .5 pound) on the stove in a little virgin coconut oil. Sprinkle with lemon and lemon pepper. About half way through, remove tuna from pan and shred. Continue cooking.

Prepare the dressing by mixing together 1/3 cup of real mayo, 1 ounce of fat free organic milk, about a half cup of diced sweet onion and red pepper, diced spinach, 1 diced dill pickle + 2 tsp of pickle juice or 2 dill pickles, 1 stalk of diced celery, 1 tsp dill. Whisk together until creamy. Sprinkle with black pepper, garlic powder, and lemon juice to taste.

Combine the pasta, tuna, and dressing. Add diced tomatoes also. Chill and serve.

 

tuna pasta

 

 

 

seafood header menu

 

 

Broiled Fish with Dijon Yogurt Sauce

 

Sweet Tasty and juicy

Ingredients:

      4 - 5 fish filets (catfish or tilapia)
      extra virgin olive oil
      1/4 cup of plain Greek yogurt (not fat free)
      1/4 cup of lemon juice
      1 tsp Dijon mustard
      2 tsp agave
      2 Tbsp finely diced chives
      1 Tbsp finely diced scallions
      coarse sea salt and pepper

Directions:

Brush both sides of the fish with olive oil and place on a baking sheet. Salt and pepper to taste. Broil the fish for about 5 to 7 minutes or until cooked through.

While the fish is cooking, make the sauce. Mix the yogurt, agave, and mustard together. Whisk in the lemon juice, chives, and scallions. Add salt and pepper to taste.

Serve the fish drizzled with the sauce. YUM! It is also excellent served over Sweet Potato Carrot Puree.

 

broiled fish

 

 

Crab Cakes

 

Not Completely 'Diet' Food So Eat Sparingly

Ingredients:

      1 to 2 pounds of blue crab
      1 egg
      1/2 cup of bread crumbs
      1/2 cup of finely diced sweet red pepper
      1/2 cup of finely diced sweet onion
      2 to 3 finely diced Portobelo mushrooms
      1/4 cup of real mayo
      2 Tbsp of finely diced fresh parsley
      2 tsp lemon juice
      2 tsp Old Bay
      2 to 3 Tbsp coconut oil

Directions:

If you're using fresh crab meat, make sure to remove all the shell and cartilage. If you're using processed crab meat, be sure to rinse the meat well and pat dry. Try to remove as much moisture as possible.

Heat 1 Tbsp of coconut oil over medium heat. Add the red pepper, onion, and mushrooms. Cook until tender. Remove from heat and allow to cool.

In a medium bowl, whisk the egg and then begin adding in the vegetables, herbs, spices, mayo, and lemon juice. When mixed completely, add the crab. Once the mixture is well combined, form into patties. Should make about 6 to 8.

Heat the remaining coconut oil over medium heat. Once hot, place the crab cakes in and cook until heated through - about 3 to 4 minutes per side. Serve as is or top with homemade remoulade sauce.

 

crab cakes

 

 

Crab Salad

 

Cool & Zippy

Ingredients:

      6 ounces of real or imitation crab meat or a combination of both, chopped small
      2 Tbsp homemade Thousand Island dressing
      1 1/2 tsp lemon juice
      1 1/2 tsp lime juice
      diced sweet red pepper to taste
      diced chives to taste
      diced jalapeno to taste
      black pepper to taste

Directions:

Stir all the ingredients together. Serve cold.

 

 

Caribbean Catfish

 

Top with Mango Pineapple Salsa

Mix the following spices: 1 Tbsp paprika, 2 tsp curry, 2 tsp cumin, 1 1/2 tsp allspice, 1 tsp coriander, 1/4 tsp salt, 1/4 tsp fennel, 1/8 tsp cayenne, black pepper to taste. Rub the dry mix on the fish. Cook over medium heat in about 2 Tbsp of virgin coconut oil.

 

 

Foil Fish

 

Seasoned Salmon

Prepare a dry rub using Thyme, Basil, and Dill and sprinkle of washed and patted-dry Salmon. Allow to sit for 15 minutes to 1 hour. Place in foil and sprinkle lightly with Extra Virgin Olive Oil and top with lemon slices. Bake on 350 or throw on the grill for about 15 minutes depending on the thickness of the fish. Do not overcook.

 

 

Honey Seared Fish

 

Start with Real, Local Honey

Place just a little virgin cocnut oil in the skillet or on the griddle. Heat on low. Add 1 to 2 Tbsp of honey (depending on how much fish you are cooking), lemon pepper, and old bay. Turn heat up to medium and then add fish. Flip immediately to coat both sides. Cook on medium/high heat for 4 to 5 minutes per side to sear in the flavor. Serve with lemon wedges.

 

 

Fish Tacos

 

A Surprisingly Yummy Dinner.....

I love tacos. I love Mexican. I like fish, but I never thought that I would put them all together. Fish tacos have never sounded appealing to me. Actually, it was Al's idea. We transformed fish tacos into fish wraps using lettuce. Save calories wherever you can.

Saute diced onions in a little virgin olive oil or coconut oil; add diced red pepper, then jalapeno, no sugar-added corn, low sodium black beans, chopped kale, and chopped spinach. While that is cooking, just a few minutes, mix up your own guacamole (avocado, fresh tomato, onion, red pepper, jalapeno, black pepper, lime juice). Spread the guac on romaine lettuce leaves, add fish, then saute mixture. You can eat it just like that or add a little salsa. OR, if it needs a little zip for your taste buds, and top it off with a little Thai Sweet Red Chili sauce. Be sure to eat a healthy portion size:)

 

fish tacos

 

 

Seasoned Scallops

 

KISS - Keep It Simple Scallops

Sautee 2 servings of sea scallops in about 2 Tbsp of virgin coconut oil over medium/high heat. Sprinkle with cajun seasoning. Cooks quickly - 6 - 8 minutes depending on the size of the scallops. Serve with lemon wedges.

 

 

Seafood Frittata

 

Breakfast, Lunch or Dinner

Ingredients:

      6 organic eggs
      1/2 cup of pepper jack cheese
      1/2 cup of sharp cheddar cheese
      1/4 cup of diced sweet onion
      1/4 cup of diced red pepper
      1/4 cup of diced mushrooms
      1/2 cup of chopped fresh spinach
      1/2 cup of corn
      1 Tbsp extra virgin olive oil
      1/4 cup of fat free organic milk
      1 cup of fresh crab or lobster or imitation
      1/4 cup of fresh diced tomatoes
      fresh garlic or garlic powder to taste
      black pepper to taste
      optional fresh chopped parsley

Directions:

Sautee the peppers, mushrooms, and onions in olive oil until the veggies are soft. In a separate bowl, whisk the eggs and milk until they are blended smooth. Whisk in 1/2 of the cheese and then everything else. Sprinkle the rest of the cheese on top and then bake for 45 minutes on 400. Serve as is or with salsa or Sriracha

If you're not a seafood lover, leave it out and call it a veggie frittata or add lean bacon,

 

seafood frittata

 

You can also cook these in a muffin pan and eat them now or save them for later.

 

 

Seasoned Shrimp

 

Fresh Ingredients Make a Difference

Ingredients:

      1 pound of peeled and deveined shrimp
      1 Tbsp fresh grated ginger
      2 cloves minced garlic
      1 tsp diced chives
      1 tsp diced rosemary
      2 tsp lemon juice
      2 Tbsp finely diced sweet red pepper
      1 Tbsp coconut oil

Directions:

Put the oil and all ingredients except for the shrimp in a skillet and cook over low heat for about 10 minutes. Turn the heat up to medium high and then add the shrimp. Cook for a few minutes until the shrimp are cooked through.

 

 

Shrimp & Mango Rice Salad

 

Feel Like Your in the Tropics

Cook 2 to 4 servings of brown or jasmine rice. Set aside.

Boil 1 pound of peeled and deveined shirmp. Set aside.

Toast 1/4 to 1/2 cup of almond slivers in the oven.

Chop 1 or 2 ripe mangos into small cubes.

Finely chop 10 to 12 fresh mint leaves.

Saute' diced onion, red pepper, carrots, and peas in 1 Tbsp of coconut oil. Toss in finely chopped cilantro and garlic. When the veggies are soft, add the mixture to the rice. Stir in 1 Tbsp lime juice, 1 Tbsp honey, and salt and pepper to taste.

Add in the chopped shrimp and heat over low heat. Serve warm and top with cool mango.

 

shrimp mango rice salad

 

 

Seasoned Catfish

 

Great on its own or in Tacos

You will need: 4 to 5 catfish filets, 1 to 2 Tbsp Virgin Coconut Oil, 2 cloves of garlic, 1 tsp tarragon, 1 tsp basil, 1 tsp parsley, 1 Tbsp lemon juice, 1/4 tsp salt, and black pepper to taste.

Heat the coconut oil in a skillet over medium to medium/high heat. Add the above seasonings and saute for about 3 to 4 minutes. Add the fish and continue cooking it for about 4 to 5 minutes on each side.

 

These seasonings are also good on Calamari. Leave out the salt because the calamari is salty enough.

 

 

Seasoned Fish

 

We Prefer Catfish

Melt 2 - 4 Tbsp of virgin coconut oil in a skillet. Add 1 tsp tarragon, 1 tsp basil, 1 tsp parsley, 1 - 2 cloves of garlic (minced), 1 Tbsp lemon juice, and salt and pepper to taste. Saute' on medium/high heat for 2 to 4 minutes. Add washed and patted-dry fish. Cook 4 to 5 minutes per side depending on the thickness of your fish. Serve with lemon wedges.

This fish is great as a main course or can be used for fish tacos.

 

 

Surf & Turf Paella

 

A Caribbean Favorite made Healthy

Ingredients

      4 servings of brown rice;
      6 ounce lean steak;
      1 Tbsp of extra virgin coconut oil;
      2 cloves of finely diced garlic;
      1 diced sweet onion;
      1 diced red pepper;
      2 cups of no sodium vegetable stock;
      1 to 2 coarsely diced tomatoes;
      1 cup of frozen peas;
      1/2 - 1 pound of shelled and deveined shrimp;
      salt, pepper, cilantro, and/or lime juice to taste;

Directions

Prepare the rice. Grill the steak. Set it aside to rest. To stay clear of red meat, you can use fish, scallops, crab and/or chicken.....instead of steak. We have, and it's still delish.

Heat the coconut oil in a skillet using medium heat. Add the garlic, onion, and red pepper and cook until soft.

Stir in the vegetable stock (can use chicken also). Once the mixture is hot, add in the rice, tomatoes, peas, and shrimp. Once the shrimp is cooked through, add the sliced steak. Top with fresh cilantro. Season with salt, pepper and/or lime juice.

This recipe won't quite make this much! Thank goodness

 

paella

 

 

Tuna Pasta Salad.....

 

Great on a hot summer day

Cook about 2 cups of whole grain pasta, drain, and cool with cold water.

Prepare a tuna steak (about .5 pound) on the stove in a little virgin coconut oil. Sprinkle with lemon and lemon pepper. About half way through, remove tuna from pan and shred. Continue cooking.

Prepare the dressing by mixing together 1/3 cup of real mayo, 1 ounce of fat free organic milk, about a half cup of diced sweet onion and red pepper, diced spinach, 1 diced dill pickle + 2 tsp of pickle juice or 2 dill pickles, 1 stalk of diced celery, 1 tsp dill. Whisk together until creamy. Sprinkle with black pepper, garlic powder, and lemon juice to taste.

Combine the pasta, tuna, and dressing. Add diced tomatoes also. Chill and serve.

 

tuna pasta

 

 

 

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Chicken Vegetable Soup

 

Delicious and Low Sodium

Ingredients:

      1 to 1.5 pounds of skinless boneless chicken breast (I use free range, no antibiotics, no steroids) Can also use chicken thigh meat.
      64 - 96 ounces of low sodium chicken stock
      1 15 ounce can of no salt added corn with the juice
      1 14 ounce can of no salt added green beans with the juice
      1 1/2 cups of diced carrots
      4 stalks of diced celery
      1 small diced sweet onion
      2 TBSP fresh parsley
      1/2 tsp dried thyme
      2 bay leaves
      1/2 tsp salt
      1/2 tsp celery salt
      1 1/2 tsp black pepper
      1 cup of water

Directions

In a sauce pan, bring 16 ounces of chicken stock and 1 cup of water to a boil. Add chicken breasts. Reduce temp to low and allow chicken to cook almost completely - about 30 to 45 minutes. Remove chicken and shred. Strain broth to reuse in soup.

In a larger sauce pan, add the rest of the chicken stock (at least 64 ounces) and cook on medium heat. Add the carrots, celery and onion. Once they start to soften, add the chicken, corn, beans, herbs and spices. Allow the soup to cook over low heat for at least an hour to bring out the flavors. If the pot does not have enough broth, add water or more chicken stock.

 

 

 

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Turkey Wrap

 

A Guilt Free Lunch

This isn't your typical sandwich. I don't eat lunch meat very often, but today it sounds good. Keep in mind that it is very processed and has lots of sodium. Make it a once-in-a-while meal; not an every day thing.

Start with 2 medium to large romaine lettuce leaves. Wash and dry them, and then spread 1 tsp of real mayo and 1 tsp of spicy brown mustard on one or both pieces of lettuce. Sprinkle with dried basil and oregano. Add black pepper, but skip the salt. Lunch meat already has a ton. Next, add a generous layer of spinach, a dill pickle (either diced or sliced), a few strips of red pepper, onion if you like (I do not), and diced tomato. Now you have a vegetarian. Add 2 ounces of honey smoked turkey breast (3 to 4 slices if sliced very thin). Place the other piece of lettuce on top and eat. Be sure to grab several napkins - it's messy.

 

turkey sandwich

 

 

 

vegetarian header menu

 

Avocado Egg Toast

 

So Delicious and High in Protein

Ingredients

      1/4 to 1/3 of a ripe avocado
      1 boiled egg
      1 slice of whole grain bread, toasted
      extra virgin olive oil
      lemon juice
      salt and pepper

Directions

Chop the avocado and lightly mash it onto the toast so that it is still somewhat chuncky. Slice the egg and layer it on top. Sprinkle with lemon juice, olive oil, salt and pepper. So yummy!

This filling snack is great after a workout.

 

avocado egg toast

 

 

A Filling Lunch.....

 

Egg Salad on Rye and/or Whole Grain Crackers

Boil then chop 6 organic eggs. Mix with 1 Tbsp real mayo, 2 tsp Dijon mustard, 1 dill pickle, 1 tsp lemon juice, 1 small slice of diced onion, and black pepper.

 

 

Broccoli Salad

 

No Processed Sugar Added

To make the dressing, mix 1/4 cup of Helman's mayo with 1/4 cup plain Greek vanilla yogurt. Stir in 1 TBSP balsamic vinegar, 3/4 cup of grapes. Puree everything in a food processor or Nutri Ninja.

In a larger bowl, combine about 3 to 4 cups of broccoli florets, 6 strips of lean center cut crispy bacon (crumbled), about 1/4 cup of raisins, about 1/4 cup of red onion. If the onion is strong, soak it in a bowl of ice water for at least 20 minutes. Pour the dressing over the dry ingredients and mix well. Chill and serve.

 

 

Deviled Eggs.....

 

High in Protein and Flavor.....A good 'stick to your ribs' food

You'll need 6 boiled organic eggs. Place the yokes in a small mixing bowl and leave the whites intact. Mix in 1 Tbsp real mayo, 1 tsp Dijon mustard, 1 tsp spicy brown mustard, 1 dill pickle, 2 tsp pickle juice, 1 tsp lemon juice, 1 small slice of diced onion, 1/2 stalk finely diced celery. Sprinkle with garlic powder and black pepper. Stir with a fork. Place the mixture in the egg whites. Top with Paprika seasoning. You can also place the extra mixture in celery stalks. Four egg halves (2 whole eggs) and 1 'loaded' celery stalk is right around 200 calories.

 

 

Foil Veggies

 

Get Creative

Dice your favorite veggies (sweet potatoes, red peppers, onions, squash, zucchini, carrots.....) Toss in a bowl with Extra Virgin Olive Oil, Montreal Steak Seasoning, Basil, Rosemary, Lemon Pepper). Wrap in foil and bake on 400 or throw on the grill for about 45 minutes or until the vegetables are tender.

 

 

Healthy Pancakes?

 

It's True! Love Pancakes and Still Eat Healthy

Ingredients

      2 cups sifted almond flour;
      1/2 cup unbleached flour;
      4 tsp baking podwer;
      2 tsp cinnamon;
      a pinch of salt;
      2 ripe bananas;
      1/2 cup of fat free organic milk;
      4 organic eggs;
      4 tsp of melted coconut oil;
      2 tsp pure vanilla extract.

Directions

Mix the dry ingredients in a medium sized bowl and set aside. Blend the wet ingredients in a blender/food processor or with your Nutri Ninja for about 20 seconds. Combine all ingredients and whisk until smooth. Stir in blueberries for a real treat! Cook on a griddle at 325 degrees. Top with strawberries, pecans and/or walnuts and real maple syrup. YUM! They are delicious. Serves 4 to 6.....depending on how hungry you are:)

 

pancakes

 

 

Mexican Egg Wrap

 

Breakfast isn't just for the Morning

Saute onions, red peppers, mushrooms, spinach......whatever vegetables you like in your omelet in a little bit of virgin coconut oil. When the veggies are soft and tender, add in 2 eggs. I prefer Eggland's Best organic eggs. While the omelet is cooking, heat 2 strips of lean-cut thinly sliced bacon. I scramble my omelet but you can cook it the traditional way if you prefer. Add 1/4 cup of sharp cheddar cheese and 2 Tbsp of salsa (I use Chi-Chi's Medium - it has real ingredients and lower sodium). Roll a burrito wrap (I like OLE Xtreme Wellness High Fiber Wraps) in a damp paper towel and heat for 15 to 20 seconds in the microwave. Crumble the bacon and roll the ingredients in the wrap. Add black pepper to taste. YUM

 

 

Pasta Salad

 

Whole Grain Only

Cook whole grain pasta, drain and rinse in cool water.

Chop the veggies of your choice. I like sweet onion, red pepper, carrots, cauiflour, broccolli, artichoke hearts, cucumber, spinach.

Mix pasta and veggies. Stir in Itilian dressing. Chill.

You can mix in cherry tomatoes or chopped tomatoes when served.

 

 

The New Fries

 

Made with White Sweet Potato and Zucchini

Slice 1 of each into the size fries you would like. Dip each into a bowl of 1 to 2 egg whites, depending on how many you are making.

In a seperate bowl, mix 1 cup of almond flour with thyme, rosemary, oregano, black pepper, and low sodium cajun seasoning. Roll each of the fries in the dry mixture and place on a cookie sheet with wax paper. Bake at 400 degrees for about 20 minutes.

 

 

Made with Yams (labeled Sweet Potato in our grocery store - they're orange) and Parsnips

Cut 1 to 2 Yams and 1 to 2 Parsnips into small french fry size strips. This will make quite a bit. Mix several Tbsps of Extra Virgin Olive Oil with rosemary, garlic powder, Montreal Steak Seasoning, and black pepper. Stir in the fries until each one is coated. Place the fries on a cookie sheet, or 2, that is lined with parchment paper. Make sure the fries are in a single layer only and ideally not touching each other. Bake on 450 for 20 to 30 minutes.

My husband described them as 'addictive'.

 

 

Spring Mix Raisin Nut Salad

 

A Light Refreshing Salad

Ingredients:

      4 cups of spring mix
      1 to 2 cups of spinach
      the juice of 1/2 of a lemon
      1/4 cup of raisins
      1/2 cup of toasted pine nuts and almonds
      2 to 3 Tbsp extra virgin olive oil
      coarse sea salt and black pepper to taste

Directions:

Toast the nuts either in a skillet on the stove or on a baking sheet in the oven. Do not overcook. Mix the spring mix and spinach in a salad bowl. Squeeze the lemon juice on and stir thoroughly. Add the raisins and nuts and the salt and pepper. Mix. Now add the oil. Always add the oil last so that it does not coat the leaves leaving them tasting oily and causing the lemon juice to bounce off.

 

spring salad

 

 

Stuffed Zucchini

 

Did you know that zucchini is very easy to grow?

Cut the zucchini in half long ways. Look for flat sides or cut just a bit of the bottom off to help balance it in the pan. Brush the entire zucchini with extra virgin olive oil. Top with sliced tomatoes and fresh garlic or garlic powder. Add black pepper, fresh or dried oregano, and fresh or dried basil. Sprinkle with just a little motzarella and parmesan cheese. Bake at 375 for about 20 to 30 minutes or until the zucchini is soft.

 

 

Sweet Potato Carrot Puree

 

A Nutrious Delicious Side

Ingredients:

      1 large or 2 medium sweet potatoes or yams
      1/2 of a sweet onion, diced
      1 to 2 cloves of minced garlic
      2 large chopped carrots
      2 cups of no sodium or low sodium chicken broth
      extra virgin olive oil
      coarse sea salt and black pepper to taste

Directions:

Heat the carrots and onion in olive oil. Cook until slightly tender. Add in the potatoes and garlic and cook for about 5 minutes on medium/low heat. Add the chicken stock and about a cup of water. Season with salt and pepper. Bring to a boil and then reduce heat to a simmer. Cook until the vegetables are tender. Drain the extra liquid and puree in a food processor.

This side is excellent served with Broiled Fish with Dijon Yogurt Sauce.

 

fish with sweet potato puree

 

 

Tomato Basil Anti Pasta.....

 

Pasta or Anti-Pasta

Cut a spaghetti squash in half. Clean out the seeds and place it open side down on a cook sheet that has been sprayed with cooking spray. Bake at 400 for about 30 - 40 minutes. You can use whole grain pasta also. Do not cook the pasta.

You will need: 1 can of chopped tomatoes with the juice; 1 sweet onion, 2 cloves of garlic; crushed red pepper to taste; 2 tsp of dried oregano; fresh basil leaves or 2 Tbsp of dried basil; 4 cups of vegetable broth (no sodium); 2 Tbsp of extra virgin olive oil. Place all these ingredients in a large pot, cover, and bring to a boil. If you are using pasta, throw the uncooked pasta right into the pot along with everything else. If you are using spaghetti squash, cook it while you are chopping and starting to boil everything else.

Once the pot is boiling, reduce to a simmer. and cook for about 10 minutes; stirring occasionally. If you are using pasta, it will absorb most of the liquid. The spaghetti squash will not.

Top with salt, pepper, and/or Parmesan cheese if desired.

 

 

Tomato Basil Pasta.....

 

Easy and Delish

Ingredients.....12 - 16 ounces of spaghetti (I prefer thin whole grain); 1 can of diced tomatoes with the liquid; 1 medium sweet onion; 1/2 of a red pepper; 5 - 6 large Portobelo mushrooms; 2 - 3 cloves of garlic, minced; 4 1/2 cups of low sodium vegetable broth; 2 tablespoons of extra virgin olive oil; crushed red pepper, dried oregano, fresh basil, black pepper, and Parmesan cheese to taste.

Cut the vegetables to bite size. Throw everything in the pot, except the Parmesan, and including the uncooked pasta. Cover the pot and bring it to a boil. Reduce the heat and allow to simmer, covered, for about 10 minutes. Stir every few minutes. Some of the liquid will evaporate but don't let it simmer until dry. Serve with Parmesan cheese and ENJOY!

 

tomato basil pasta

 

It's so easy, my daughter made this for dinner for us.

 

tomato basil pasta

 

 

Veggie Frittata

 

Breakfast, Lunch or Dinner

Ingredients:

      6 organic eggs
      1/4 cup of diced red pepper
      1/2 of a diced zucchini
      1/2 cup of diced kale
      1/2 cup of chopped fresh spinach
      1/4 cup of corn
      2 finely diced scallions, use both the white and green parts
      1 Tbsp extra virgin olive oil
      dash of fat free organic milk
      1/4 cup of fresh diced tomatoes
      1/4 cup of grated mozzarella cheese
      fresh finely chopped cilantro
      coarse sea salt and black pepper to taste

Directions:

Preheat the oven to 350. Sautee the peppers and zucchini in olive oil until the veggies start to soften. Add in the scallions. Mix in the corn, kale, spinach, tomatoes, and cilantro. Continue to cook for another minute or so just long enough for all veggies to get soft. In a separate bowl, whisk the eggs and milk until they are blended smooth. Add the eggs to the veggies, stir and place the skillet in the over at 350. Let it bake until the eggs are firm. May be anywhere from 15 to 30 minutes depending on how thick your frittata is. Remove from oven and sprinkle with the freshly grated cheese. It should melt immediately. Serve and Enjoy!

 

veggie frittata

 

 

 

smoothies menu_bar

 

No Sugar Added - Ever. All of our smoothies are made with yogurt, fruits, vegetables, and other healthy ingredients. They are sweetened 100% by fruit and yougurt. We absolutely love them!

 

 

A Delicious Wholesome Smoothie.....

 

Apple PB

Blend Vanilla Greek Yogurt with crushed ice and a small diced apple (skin on), 1 Tbsp of Natural PB, 1/2 to 1 scoop of Whey Protein, and ice. Enjoy! YUM!

 

 

Another Favorite Yogurt.....

 

Apple Cinnamon Greek Yogurt

Start with crushed ice. Dice a small apple (skin on) in a bowl, add in 2 Tbsp of walnuts, 1 tsp of honey and sprinkle with cinnamon. Microwave for 1 minute. Stir then add in 1 serving of Vanilla Greek Yogurt.

 

 

An AWESOME Smoothie.....

 

Banana PB

Start with crushed ice. Add 1 serving of vanilla Greek yogurt, 1 banana, and 1 TBSP all natural PB. For an added bonus, throw in 1 TBSP of flaxseed and/or chia seeds, 1 to 2 servings of powdered fiber. Be sure to include plenty of spinach and kale. This is a high calorie snack - nearly 400 calories, so make sure you can afford it along with your other meals. I have this after my morning workout and it lasts me for about 3 hours. It is a good source of protein - about 20 grams. ENJOY!

This is one of my favorites - partly because it's so tasty and partly because it stays with me for so long.

 

 

Another Fun Smoothie

 

A Great Mid Morning Snack

Crushed ice. 1 serving of Greek vanilla yogurt, 10 spinach leaves, ice, 1 Tbsp of flaxseed, 2 servings of powdered fiber, 1/2 cup diced pineapple, 1/4 cup of blueberry, 1 banana. Blend and Enjoy!

 

 

Super Smooth Smoothie.....

 

Love my new Nutri Ninja!

Crushed ice; 1 serving of no-fat Greek vanilla yogurt; 10 - 12 leaves of spinach; 1/2 cup of fresh mango; 1/2 cup of diced pineapple; 1 Tbsp of flaxseed; 2 servings of powdered fiber. Blend and Enjoy.

It was very smooth and creamy. Not a single chunk of ice or trace of a seed.

AWESOME! Just an FYI.....its color was nothing to get excited about:) lol

 

 

Abby's Blueberry Goodness

 

She Loves my new Nutri Ninja too!

Crushed ice; 1 serving of no-fat Greek vanilla yogurt; 1/2 cup of fresh blueberries; 1 Tbsp of flaxseed; 2 servings of powdered fiber. Blend and Enjoy.

Delish and loaded with antioxidants.

 

smoothie

 

 

Green Smoothie

 

Abby and I are the Queens of the Smoothie

We love the Nutri Ninja and love trying new combinations in it.

Here's our latest......Ice, 1 cup of grapes, 1 serving of Greek vanilla yogurt, 1 banana, 2 servings of powdered fiber, 1 Tbsp of flaxseed, 1 cup of spinach.

 

smoothie

 

From the blender to the belly. YUM YUM YUM!

 

smoothie

 

Another Green Smoothie

 

How Many Fun Combos Can I Come Up With????

Ice, 1/2 cup of grapes, 1 serving of Greek vanilla yogurt, 1/2 cup of pineapple, 1/2 cup of mango, 2 servings of powdered fiber, 1 Tbsp of chia seeds, 1/2 - 1 cup of kale.

 

 

Don't let the green color scare you. They really are DELISH! Since purchasing my Nutri Ninja earlier this year, I include some sort of seeds plus kale and spinach in all my smoothies. It's a great way to get in some leafy greens nearly every day or at least a few times a week.

 

 

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Almond Variety Cookies

 

A Sweet Treat - Mostly from Dr Travis

We have modified Dr Travis' recipe to make it our own and in the process, we have tried several variations of 'drop-in' items.

Ingredients:

      1/2 cup of finely chopped unsalted almonds
      2 1/4 cups sifted almond flour
      1 tsp baking powder
      a pinch of salt
      1/3 cup of extra virgin coconut oil
      1/2 cup of honey
      1/2 tsp pure almond extract
      1/2 tsp pure vanilla extract
      1 egg
          Drop-in Sweets:
              1/2 bag of 'real' dark (60% - 72%) chocolate chips
              fresh blueberries
              fresh raspberries
              dried dates (soaked in warm water for 15 minutes - loose skin removed)

Directions:

Mix the almond flour, baking powder, and salt in a medium bowl.

Cream together coconut oil and honey until smooth, about 1 minute. Add the extracts and continue mixing. Add the egg and beat for another minute or so, scraping down the sides.

Combine the wet and dry ingredients and mix well.

If you're making chocolate chip cookies, stir in the chips. If you're making fruit filled cookies, gently fold in the fresh fruits. If you're making date filled cookies, cut the dates into small pieces and stir them into the mix. We have mixed and matched several of these combinations and all have been good. Both of my daughters' favorites are blueberry, raspberry, and chocolate chip combo cookie. I must admit, I love them too!

Roll the dough into about 20 balls and then roll them in the chopped almonds. You can also mix the almonds right into the dough with the chips/fruit.

Bake on wax or parchment paper for about 10 minutes on 350. Place on a cooling rack. They are good right out of the oven, but I liked them even more after they cooled.

Not only do they not have butter or refined sugar, they are gluten free too.

 

cookies

 

 

I tried a new variation of these cookies. Instead of adding in the blueberries, strawberries, or chocolate chips, I blended in fresh cut dates and then spooned in sugar free jelly. I found a natural jelly at a local farmer's market that is sweetened by apples and grapes - a much healthier option and processed sugar.

 

cookies

 

 

Blueberry Muffins

 

Abby Style

My daughter was wanting to make something a little sweet using blueberries, so we threw this recipe together, and they turned out very yummy. They have a nice rich buttery flavor even thought we used NO butter.

Ingredients:
      4 cups sifted almond flour
      2 tsp baking powder
      2 tsp baking soda
      a pinch of salt
      2/3 cup of extra virgin coconut oil
      1/2 cup of honey
      2 tsp pure vanilla extract
      2 eggs
      about a cup of fresh, washed and dried blueberries

Directions:

Preheat oven to 325. Spray a muffin pan with non-stick spray.

Mix the almond flour, baking powder, baking soda, and salt in a medium bowl.

Cream together coconut oil and honey until smooth, about 1 minute. Add the vanilla and continue mixing. Add the eggs and beat for another minute or so, scraping down the sides.

Combine the wet and dry ingredients and mix well.

Gently fold in the blueberries. Now your ready to spoon your mix into your muffin pan. Bake for about 10 - 12 minutes keeping a close eye on the muffins. The almond flour makes the muffins appear darker on top, but be sure to let the middle cook all the way through.

This recipe makes about 20 to 24 muffins depending on how full you fill your cups.

We forgot to take a picture of this one. Maybe next time and there will be a next tine. These are so yummy! Gluten free too.

 

 

Fruit & Nut Cookies

 

A Slight Variation from the Above Recipe

Ingredients:

      1/2 cup of finely chopped pecans
      4 1/2 cups sifted almond flour
      2 tsp baking powder
      a pinch of salt
      2/3 cup of extra virgin coconut oil
      1/2 cup of honey
      1 tsp pure almond extract
      1 tsp pure vanilla extract
      2 egg
      1/2 cup grapes
      10 - 12 pitted dated, chopped very small
          Drop-in Sweets:
              fresh blueberries
              fresh raspberries

Directions:

Mix the almond flour, baking powder, and salt in a medium bowl.

Combine the coconut oil, honey, extracts, eggs, and grapes using a blender or NutriNinja until smooth. Add the chopped dates to the blended liquids.

Pour the liquid into the dry ingredients and mix well. Add in the chopped pecans and stir well.

Fold in the desired fruit. We prefer blueberries and raspberries.

Form the cookies into the desired shape and size.

Bake on wax or parchment paper for about 15 minutes on 350. Place on a cooling rack. They are good right out of the oven, but I liked them even more after they have cooled.

Not only do they not have butter or refined sugar, they are gluten free too.

 

cookies

 

 

Baked Granola/Oatmeal

 

Healthy & Yummy!

 

Ingredients:

      1 ripe banana
      1 egg
      1 tsp Pure Vanilla Extract
       1 cup of applesauce
      1/4 cup of honey
      3 cups of steel cut oats
      1/8 cup of flaxseed meal
      2 tsp baking powder
      1/4 cup of almond flour
      3 tsp of cinnamon
      1/4 tsp salt
      2/3 cup of fat free milk
      

Directions:

Preheat oven to 350. Combine the banana, egg, vanilla, applesauce, and honey in a medium bowl until smooth. Stir the dry ingredients in and mix well. Add the milk slowly, stirring as you go. Pour the mixture into a cupcake pan (makes about 20 - 24 depending on size). You can bake as prepared or top with dark chocolate chips (60% or higher), pecans, walnuts, almonds, raisins, dried canberries, dates..... Mix and match, we did. Bake for 25 - 30 minutes or until a toothpick comes out clean.

Eat warm or cool, or freeze and eat later.

 

cookies

 

 

Cinnamon Honey Yogurt

 

Healthy & Yummy!

 

Start with 1 serving of Greek vanilla yogurt (I like Yoplait), add a little less than a tablespoon of honey, about the same amount of ground chia seeds, 2 teaspoons of powdered fiber, a couple of drops of pure vanilla extract, and a few sprinkles of cinnamon and pumpkin spice and mix it all together. Let it chill for about an hour along with the fruit you plan to eat/serve it with. I chose a banana and an apple. Once the yogurt is chilled add some pecans. Dip the fruit or mix it in. YUM! Just a little different way to enjoy some fresh fruit.

 

 

Date Delight Cherry Cookies

 

Healthy & Delicious! Gluten Free Too

 

Ingredients:

      1/4 cup of coconut flour
      1/2 cup of all natural peanut butter or almond butter
      10 dried, pitted dates, soaked in warm water for 15 minutes, loose skin removed
       2 organic eggs
      1/2 cup of applesauce
      1/2 Tbsp cinnamon
      1/4 tsp salt
      1/2 tsp baking soda
      1 tsp pure vanilla extract
      1/2 cup of unsweetened coconut flakes
      1/4 cup of dried cherries (try to find unsweetened)
      2 Tbsp chopped walnuts
      2 Tbsp chopped pecans

Directions:

Use a food processor to combine the coconut flour, peanut butter, dates, eggs, applesauce, cinnamon, salt, baking soda, and vanilla. Dough will be thick and sticky. Stir in coconut flakes, cherries, and nuts. Place the dough on a SilPat on a cookie sheet in the form you want for your cookies. They do not spread or rise. Makes about 12 - 14 cookies.

Bake on 350 for about 12 minutes. Cookies will be soft, moist, chewy, and super tasty!

 

date cookies

 

 

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Granola - Gluten Free

 

All Healthy Stuff - Be Careful - High in Calories

Ingredients:

      1 cup of pecans
      1 cup of almonds
      1 cup of walnuts
      1/2 cup of hazelnuts
      1/2 cup of unsweetened coconut flakes
      1/4 cup of sunflower seeds
      1 Tbsp flaxseed
      2 Tbsp melted coconut oil
      1 Tbsp cinnamon
      1/2 tsp salt
      3/4 cup of honey
      1 1/2 Tbsp pure vanilla extract

Note==> all nuts are unsalted Directions:

Chop all nuts until they are in very small pieces but still identifiable. Mix with other dry ingredients. In a separate bowl, melt the coconut oil and honey. Add in the vanilla. Stir well. Pour the liquid over the dry ingredients and mix well. Spread the mixture, to the desired thickness, onto parchment paper and bake at 200 degrees for at least 2 hours depending on how crunchy or how sticky you would like for your granola to be. You can break it into chunks and mix it with cereal or yogurt, or eat it as a bar.

 

granola

 

 

Made from Fresh Salsa

 

YUM!

2 diced vine-ripened tomatoes, 1/2 of a diced red onion, 1/2 of a diced sweet onion, 3 finely diced scallions/green onions, 2 Tbsp finely chopped cilantro, 2 tsp lime juice, finely diced jalapeno, black pepper, garlic powder. Stir and Serve

 

 

Made from Fresh Guacamole

 

Made with Heart Healthy Avocado

Guacamole is so easy to make and tastes great! Just remember to eat in moderation. Avocado is high in calories but is very healthy. I try to eat it once or twice a week. For 2 to 3 servings, use 1 ripe avocado. Mash it to the consistency you prefer. Add in diced fresh tomato, finely diced onion, finely diced red pepper, very finely diced jalapeño, and finely chopped cilantro. You won't need much of these ingredients. One avocado doesn't go very far. Stir in black pepper and 1 to 2 tsp of lime juice. Add this to your Mexican chicken salad, and you've not only created a perfect meal, you've created a Mexican Fiesta.

Guacamole is typically a high sodium food. Try it without adding salt and see if you miss it. We have never added salt and we don't miss it.

 

 

Grilled Corn with Black Bean Salsa

 

Serve with Fish or Chicken

Ingredients

      1 Tbsp Olive oil
      1 tsp chili powder
      ground black pepper
      4 ears of corn or about 4 cups of frozen or canned corn (I prefer fresh corn or No Salt Added cans)
      1 (28 oz) can of diced tomatoes (drained)
      1 (15 oz) can of low sodium black beans (drained and rinsed)
      1/2 of a red or sweet onion, diced
      1/2 of a red pepper (diced)
      finely diced jalapeno to taste
      finely chopped cilantro to taste
      2 Tbsp lime juice
      1 to 2 cloves of minced garlic

Directions

Combine oil, chili powder, and pepper in a small bowl. Brush the mixture on the ears of corn and roast on the grill or place on a baking sheet and bake on 350 for about 10 minutes. If you're using kernels of corn, pour the mixture over the corn, mix, and then spread onto a baking sheet or pour into a skillet. Bake for 5 to 10 minutes on 350 or cook on stovetop for about 5 minutes over medium heat.

In a larger bowl, combine tomatoes, beans, onion, red pepper, jalapeno, cliantro, lime juice, garlic, and grilled corn (removed from cob and cooled). Mix well.

Serve immediately or chill and eat with chips.

 

salsa

 

 

Mango Pineapple Salsa

 

Serve with Fish or Chicken

1 whole ripe mango, chopped; 1 cup of fresh chopped pineapple; 3 diced small tomoatoes; 1/4 cup of finely chopped sweet onion; 1/4 cup of diced red pepper; 3 chopped green onions; finely diced jalapeno and cilantro to taste;

 

salsa

 

 

The Freshest Juiciest Pineapple

 

Do you know the secret?

Once your pineapple is mostly ripe, turn it upside down and prop it upright on its crown for about 24 to 48 hours. The juices will drain down from the top making the entire pineapple the juiciest and most flavorful pineapple you've ever had.

 

pineapple

 

 

Remoulade Sauce

 

Not Completely Healthy, but Better Than Most - Tasty Too

Ingredients:

      1/3 cup of mayo
      1 tsp brown mustard
      2 Tbsp ketchup
      1/2 Tbsp lemon juice
      1/2 Tbsp Worcestershire sauce
      1 Tbsp finely diced chives
      1 Tbsp finely diced parsley
      2 Tbsp finely diced celery
      1 minced garlic clove
      paprika, black pepper, and cayenne to taste

Directions:

Whisk all the liquid ingredients together then stir in the dry ingredients. Allow to chill for at least 30 minutes. We enjoy this with crab cakes.

 

 

Thousand Island Dressing

 

Not Completely Healthy, but better than all the additives in store bought

Ingredients:

      1/2 cup of mayo
      2 - 3 Tbsp ketchup
      1/2 Tbsp white balsamic vinegar
      3 tsp sweet pickle relish
      1 tsp white/sweet onion, finely minced
      black pepper to taste

Directions:

Whisk all the ingredients together. Chill and serve. Use sparingly to zip up your salad.

 

 

Vanilla Yogurt

 

One of My Favorite Snacks

Vanilla Greek Yogurt with diced pears, a few walnuts, and a sprinkle of cinnamon. YUM!

OR

Vanilla Greek Yogurt with diced strawberries and blueberries. Loaded with antioxidants and delicious.

 

 

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