Thursday, April 30, 2009

Italian Fish and Veggie Pockets

  • 1 lemon, zested
  • 1 1/2 teaspoons salt, plus more for seasoning
  • 1/2 teaspoon freshly ground black pepper, plus more for seasoning
  • 1 1/2 pounds sugar snap peas, stemmed
  • 1 yellow bell pepper, sliced
  • 1 orange bell pepper, sliced
  • 1/2 cup white wine (can omit)
  • 1/4 cup lemon juice
  • 4 teaspoons olive oil
  • 4 (4-ounce) salmon,1/2 inch thick, skinned (must be skinned as the fish sits on top of the veggies (Note: original recipe calls for trout, but salmon work just fine)
  • 8 thin slices lemon
  • 1/4 cup fresh chopped basil (original recipe calls for mint, but I think basil is much better)
  • Special equipment: 4 large sheets of aluminum foil or parchment paper

Preheat the oven to 350 degrees F. In a small bowl mix together the lemon zest, salt, and pepper. Set aside.

Lay out the 4 sheets of aluminum foil. Place 1/4 of the sugar snap peas, 1/4 of the yellow bell peppers, and 1/4 of the orange bell peppers on each sheet of foil. Over each pile of vegetables drizzle 2 tablespoons of white wine, 1 tablespoon of lemon juice, and 1 teaspoon of olive oil. Sprinkle with salt and pepper and gently toss.

Top each pile of seasoned vegetables with a piece of fish. Sprinkle the fish with some of the reserved lemon zest mixture. Top each fish with 2 slices of lemon.

Fold up the foil into an air-tight packet. Place the foil packets in the oven and bake for 15 to 18 minutes depending on the thickness of the fish. Sprinkle the fish with mint just before serving.

Salmon recipe

Mix about 1/3 cup of light brown sugar, with mustard powder, ginger, salt and pepper, and some cayenne pepper (just a little otherwise too spicy). Mix together and put over salmon in a dish with a little (very little) tab of gluten free margine on top and cook in over at 375 for 20 minutes - delish with some brown rice

Tuesday, April 28, 2009

Marinade for chicken

  • 1 cup balsamic vinegar
  • 1/2 cup dijon mustard
  • 1/4 cup of olive oil
  • 1/2 tsp. freshly ground black pepper
  • 1/4 tsp. salt
  • 2 garlic cloves crushed
Marinade the chicken for four hours and cooked it on the grill. Delicious.

Monday, April 27, 2009


  • 1 head garlic, remove only lose papery skins
  • 1x15 ox gfcf chick peas, rinsed and well drained
  • 1x15 oz can gfcf cannellini or navy beans, rinsed and well drained
  • 1/2 Cup lemon juice
  • 2 tsp ground Tuscan Spices, toasted (I experiment, I don't know what these are)
  • Pinch cumin, ground and toasted
  • 4 Tbsp extra virgin olive oil, divided
  • 1/4 cup finely chopped cilantro
  • 1/4 cup finely chopped basil
  • sea salt
  • Fresh ground black pepper
1 prepare garlic head for roasting: slice top points of garlic head off so that the oil can soak in. Place garlic head on sheet of parchment paper or foil. Drizzle 1 tbsp olive oil over garlic. Loosely wrap garlic in parchment or foil. Place in preheated 300F oven. Roast for 15 min or until golden brown. Remove from heat. Carefully open paper or foil to let cool.

2 in a food processor combine garlic and all remaining ingredients except herbs. Process until mixture resembles a thick paste. Add more or less olive oil to adjust to desired thickness. Add the fresh herbs and pulse lightly. Transfer to a serving bowl. Serve immediately or cover w/ plastic wrap and refrigerate.
Keeps for 4 days

Easy Sweet Potatoes & Veggies

  • 1 sweet potato - slice into circles
A handful of each veggie cut up- use what you like! Suggestions to use:
  • broccoli
  • carrots
  • onions
  • peppers
  • green beans
  • articoke hearts
  1. Put this all in a brownie pan with some olive oil and a little bit of garlic powder (you could ad other spice also but I don't think it needs it)
  2. Bake on 450' for 45-1hr

Sunday, April 26, 2009


An award passed on to me by Rambling Unsettled Vagabond, the ZOMBIE CHICKEN award. Thanks! So here are the rules:

The zombie chicken says...

"The blogger who receives this award believes in the Tao of the zombie chicken - excellence, grace and persistence in all situations, even in the midst of a zombie apocalypse. These amazing bloggers regularly produce content so remarkable that their readers would brave a raving pack of zombie chickens just to be able to read their inspiring words. As a recipient of this world-renowned award, you now have the task of passing it on to at least 5 other worthy bloggers. Do not risk the wrath of the zombie chickens by choosing unwisely or not choosing at all…"
Here are my 5 nominees:

  1. Julie
  2. Golfersmom
  3. Stratton Family
  4. Sunny
  5. Chrissy

Sweet n' Spicy Orange Shrimp Kabobs

  • 2 pounds raw shrimp, peeled and deveined
  • 1 medium white onion, finely chopped
  • 2 cloves garlic, minced
  • 1/3 cup extra-virgin olive oil
  • 1/2 cup orange juice
  • 1/4 cup pure maple syrup
  • 1 tsp. cayenne pepper
  • 1/2 teaspoon thyme
Peel and devein the shrimp and lay them out single file, unlayered in a large baking dish (glass). In a medium bowl, combine all the remaining ingredients and stir well to combine. Pour mixture over the shrimp and coat thoroughly. Cover and chill overnight or as long as possible, at least 2 hours. Turn the shrimp over several times during the marinating process. Remove the shrimp from the marinade and place on skewers. Skewer each shrimp twice -- once at the tail and once at the top so that each shrimp keeps its curved shape. Place kabobs on a barbecue grill over medium heat and grill until the color changes completely. Flip once while cooking; do not over cook. Serve over brown rice or mixed greens. Makes 4 servings.

Nutritional breakdown: Protein: 47.9%, Carbohydrate: 22.9%; Fat: 29.2%

Totals Per Serving: Calories: 398; Protein: 47g; Carbohydrate: 22.5g; Fat 12.8g; Sodium: 340 mg; Cholesterol: 347 mg.


  • 3 eggs
  • 2 T Soy, rice or almond milk
  • 1-2 T olive oil
  • 1 small onion, chopped
  • 1 organic red bell pepper, chopped
  • 1 small package (8 oz.) button mushrooms, sliced
  • salt and pepper to taste
  • 1/4 - 1/2 pound fresh spinach
  • 2 Brown Rice tortillas
  • Grated organic Rice or Soy cheese (optional)
Whisk eggs and milk together in a bowl. Scramble in a lightly buttered pan.

In a sauté pan lightly coated with olive oil, sauté onions until tender. Add mushrooms and peppers. Season with salt and pepper. Sauté until tender but not soft. Place spinach in sauce pan over sauté mixture. Cover and allow to steam until spinach begins to wilt.

Grate cheese inside tortilla shell. Cover with layer of scrambled eggs and sautéed vegetables. Roll. Enjoy!

Saturday, April 25, 2009

Tamale Pie

3 Cups Water
1 Cup + ¼ Cup Yellow Corn Meal
1 ½ Tsp Sea Salt
1 Tbsp Olive Oil
1 Red Onion, chopped
1 Cup Assorted Vegetables (and meat), chopped
2 Tsp Chili Powder
15 oz Can Diced Fire-Roasted Tomatoes
15 oz Red Kidney Beans
1 Cups Corn Kernels
Grated Soy Cheddar Cheese, amount to taste

Preheat oven to 350 degrees. Bring water to a boil in a large pot, then add ½ tsp sea salt. Slowly, stirring as you go, add one cup cornmeal-- a little at a time. Cook for another 5 minutes, stirring constantly. Pour mixture into a lightly oiled 9”x 13” dish and spread to cover bottom. Sprinkle a little grated cheese over top and set aside. Heat olive oil in a large, heavy pan over medium heat and add onion. Cook until translucent, about 5 minutes, then add assorted veggies, starting with longer cooking ones and ending with shorter cooking ones like leafy greens. Cook until almost soft. Stir in remaining teaspoon of salt and chili powder. Add tomatoes, beans, corn and remaining ¼ cup cornmeal. Stir to combine, then pour into cornmeal-lined dish. Sprinkle with a little more cheese, bake for 20 minutes, let cool slightly, then serve.

Quinoa Hash Cakes

  • 2-3 Tbsp Olive Oil
  • 2 Cups Cooked Quinoa (You can also use brown rice, millet, etc.)
  • 3 Eggs, lightly beaten
  • ¾ Cup Seeds (sesame, sunflower, etc.) or Chopped Nuts or a Mixture
  • 1 Small/Medium Onion, chopped
  • 1 Tsp Dried Thyme or 1 Tbsp Fresh
  • ½ Tsp Paprika
  • 1 Tsp Sea Salt
Preheat a large, heavy skillet and heat olive oil on medium to medium-low heat. Combine all ingredients in a large bowl. Drop mixture into pan, separating into four cakes. Press each cake down with a spatula to flatten and let cook for 5 minutes without touching, or until crispy. Flip and let cook for 4-5 more minutes. Serve hot with Ketchup or alone.

Rosemary Shrimp

  • 1 Tbsp Olive Oil
  • 2 Garlic Cloves, minced
  • 1 Tbsp Dried Rosemary
  • 1 Lb Medium Shrimp (I used unpeeled but you can go either way)
  • ½ Cup Dry White Wine
  • Juice of 1 Lemon (plus more for serving, if desired)
Heat oil over medium heat in a large, heavy pan. Toss shrimp in garlic and rosemary. Add to hot pan. Saute for about three minutes, stirring, until shrimp curl up and turn pale pink. Add white wine and lemon juice. Simmer for two minutes, stirring. Season with sea salt and a squeeze of lemon, if you like, but taste first-- because it may not be necessary. Serve hot or cold.

Friday, April 24, 2009

Viviane's Green Beans

  • Green Beans
  • Several Cloves of Garlic (don't skimp), chopped or minced
  • Chopped Almonds
  • Olive Oil
  • Sea Salt
Steam green beans with whatever method you prefer (I actually use a counter-top steamer. Love it.) until tender-crisp. In the meantime, heat a little olive oil over medium flame in a heavy pan. Add garlic and almond pieces and saute, stirring, for 2-3 minutes or until garlic is soft and fragrant. When beans are cooked, toss them with garlic/almond mixture, a pinch of sea salt and a little more olive oil. Serve.

Herb Corn Chips

  • ½ Cup Yellow Cornmeal
  • ½ Tsp Sea Salt
  • ½ Tsp Dried Thyme
  • ¾ Cup Boiling Water
  • 2 Tsp Olive Oil
Preheat oven to 450 degrees. In a medium bowl, combine cornmeal, sea salt and thyme. Stir in boiling water, a little at a time, until combined. Stir in olive oil and continue stirring for one minute until well combined. Immediately drop mixture in spoonfuls onto an oiled baking sheet. It should be watery enough to spread into chip shape. Bake for 10-12 minutes or until they begin to brown. Let cool before serving.

White Beans with Sage and Sweet Potato

  • 1 Tbsp Olive Oil
  • 1 Yellow Onion, chopped
  • 2-3 Cloves Garlic, chopped
  • 1 Tbsp Fresh Sage Leaves, chopped or ½ Tsp Dried
  • 1 Sweet Potato, peeled and cubed
  • 2- 15 Oz. Cans of Cannellini Beans, with liquid (if making fresh, reserve 1 ½ cups cooking liquid)
  • 1 Cup Vegetable or Chicken Broth (or water)
  • 2 Tbsp Tomato Paste
  • 1/4 Tsp Cayenne Pepper
  • Juice of ¼ of a Lemon
  • Sea Salt and Pepper, to taste
  • Cooked Brown Rice
Heat olive oil in a large, heavy-bottomed pan over a medium flame and add onion. Cook until translucent, about 5 minutes. Add garlic, sage, and sweet potato and cook for 2-3 minutes more. Stir in beans with liquid, broth, tomato paste and cayenne. Bring to a bubble and let simmer, covered, for 15-20 minutes or until potatoes are tender. Add lemon juice, as well as sea salt and pepper to taste. Place chunks of bread or brown rice in serving bowls and ladle servings of beans over them. Let sit for 5 minutes and serve.

Thursday, April 23, 2009

Sweet Potato Fries

  • 2 Medium Sweet Potatoes
  • 2 Tbsp Olive Oil
  • Sea Salt, to taste
  • Paprika, to taste
Preheat oven to 375 degrees. Wash sweet potatoes. Cut into ½ inch strips and toss in olive oil to coat. Place in a single layer on a baking sheet and sprinkle generously with sea salt and paprika. Bake for 20 minutes, turning fries over after ten minutes. Serve immediately.

Roasted Honey Almond Butter with Apples

  • 1 Cup Raw Almonds
  • 1 or 2 Tbsp Canola, Almond or Walnut Oil
  • 1 Tbsp Honey, to Taste
  • 2 Tbsp Water
  • Organic Apples, Rinsed and Sliced But Not Peeled
Preheat oven to 325 degrees. Spread almonds in a single layer onto a pan and roast for 15 minutes.
Drop warm nuts into a coffee grinder (or food processor, but the coffee grinder is the best) and process until the nuts are as finely ground as possible. Transfer to a bowl and stir in oil, honey and water. Serve spread over apple slices.
Store leftovers (if there are any), covered, in the refrigerator.

Dill Hummus

  • 1-15 oz Can of Garbanzo Beans (Chickpeas)
  • ¼ Cup Sesame Tahini
  • 1 Large Clove Garlic, minced
  • Juice of 1-2 Lemons (depending on their size, juiciness and your preference)
  • ¾ Cup Fresh Dill, roughly chopped
  • Sea Salt, to taste
  • Olive Oil for Serving
Drain the beans, but reserve ¼ cup of liquid. Combine beans, bean liquid, tahini, garlic, lemon juice, and dill in a food processor and blend until smooth. Season generously with sea salt, to taste. Serve with a drizzle of olive oil over the top.

Wednesday, April 22, 2009


  • 12 GFCF Corn Tortillas
  • Sea Salt
Preheat oven to 325 degrees. Pile up the tortillas into two stacks. Cut each stack in half, then in half again, then again. In other words, cut them into chip-shaped pieces. Place in a single layer on a large baking sheet, sprinkle with sea salt and bake for 12 minutes. Don’t let them get golden in color; in this case ‘golden’ equals ‘burnt tasting’.

Chili Beans
  • 1 Tbsp Olive Oil
  • 1 Onion, chopped
  • 1 Tsp Cumin
  • 1 Tsp Chili Powder
  • ¼ Tsp Sea Salt
  • 1-15 oz Can of Diced or Crushed Fire-roasted Tomatoes
  • 1-15 oz Can of Kidney Beans, drained and rinsed
Heat oil over medium heat in a large pan. Add onion and cook until translucent, or about 5 minutes. Stir in cumin, chili powder, and sea salt to combine well. Add tomatoes and beans. Raise heat to bring mixture to a bubble, then lower heat to gently simmer for ten minutes.

Corn and Cilantro Salsa
  • 3/4 Cup Corn Niblets
  • ½ Large Cucumber, chopped into small pieces
  • 1/3 Cup Fresh Chopped Cilantro, packed
  • 1 Tbsp Balsamic Vinegar
  • ¼ Tsp Sea Salt
Combine all ingredients. Set aside.

  • 1 Avocado
  • ½ Tsp Balsamic Vinegar
  • 1 Tbsp Lime Juice (about ½ lime)
  • ¼ Tsp Sea Salt
  • Ground Black Pepper, to taste
Mash all ingredients together with a fork until smooth.

Grape Sorbet

  • Red or Green Grapes
  • Water
Freeze grapes for a few hours or overnight (or just leave them in the freezer for this or an anytime snack). Pull frozen grapes off the vine and place in a food processor. Blend until broken up and add water, a little at a time while blending, until consistency is like sorbet. Serve immediately, garnished with more frozen grapes.

Cashew Mayonnaise

  • ½ Cup Raw, Unsalted Cashews
  • 1 Tsp Kelp Flakes (or you can use Dulse, another type of sea vegetable {aka seaweed})
  • ¼ Tsp Paprika
  • ½ Clove Garlic, minced
  • ¼ Cup Water
  • ¼ Cup Olive or Canola Oil
  • 2 Tsp Lemon Juice
  • ½ Tsp Summer Savory, minced
Blend cashews, kelp or dulse, paprika, garlic and water in a blender or food processor until smooth. Keeping machine on, add oil in a gentle stream until blended. Stir in lemon juice and savory. Keep refrigerated.

Tuesday, April 21, 2009

Applesauce Souffle

  • 1 ¼ Cups Unsweetened Apple Sauce
  • 1 Tbsp Honey or Agave Nectar
  • ½ Tsp Cinnamon
  • 4 Tsp Raisins
  • 3 Egg Whites
Preheat oven to 350 degrees. In a bowl, combine apple sauce, honey and cinnamon. Spoon one tablespoon of mixture into each of 4 ramekin or custard cups and spread evenly. Spread 1 tsp of raisins into each cup. In a separate bowl, beat egg whites until stiff. Fold half of stiffened whites into remaining applesauce mixture and blend well. Fold remaining whites into applesauce very, very gently. Divide mixture into ramekins and sprinkle with a little cinnamon. Bake for about 20 minutes, or until puffy and golden brown. Serve ASAP.

Refried Beans

  • 2-15 oz Can of Kidney Beans
  • 2 Tbsp Olive Oil
  • 1 Large Onion, chopped
  • 3 Cloves of Garlic, minced
  • 1 Tsp Cumin
  • 1 Tsp Sea Salt
  • ½ Cup Orange Juice (or water, if low carb)
  • Handful of Fresh Cilantro, chopped
Drain one of the cans of beans. Mash all beans (with bean liquid from one can), either with a food processor or a potato masher (you’ll need strength). Heat olive oil over medium flame in a large pan. Sauté onions for 5 minutes or until translucent. Add garlic, cumin, and sea salt. Sauté, stirring occasionally, for another 3-4 minutes. Stir in mashed beans and juice/water. Simmer for another ten minutes, stirring often. Serve with chopped cilantro.

Carrot and Sesame Halvah

  • 1 Lb Carrots, grated
  • 1 ½ Cups non-dairy Milk
  • 1/8 Tsp Cardamom
  • 1/8 Tsp Cinnamon
  • 1/3 Cup Honey or Agave Nectar
  • ¼ Cup Sesame Tahini
  • Almonds, chopped
Grate carrots by pulsing a few times in a food processor or, if you are a masochist, by hand. Bring carrots and milk to a simmer over high heat and then turn down to low. Stir in spices and sweetener. Let simmer on low, stirring often, for about 25 minutes or until very thick. Stir in tahini until combined and let simmer for another 5 minutes, stirring often. Sprinkle with almonds and serve warm, at room temperature or cool. Keep leftovers refrigerated.

Monday, April 20, 2009

Cinnamon Raisin Brown Rice Pudding

1 Quart non-dairy Milk
½ Cup Uncooked Brown Rice
¼ Cup Honey , Maple Syrup or Agave Nectar
¼ Tsp Sea Salt
½ Cup Raisins
¼ Tsp Cinnamon

In a large saucepan, combine milk, rice, sweetener and sea salt. Bring to a simmer and cook, partially covered, on low flame for about one hour. Add more milk if the pudding starts to get too dry and thick (and turn down the flame because it’s probably a bit too high). After one hour, stir in raisins and cinnamon. Continue to cook on low heat (again, adding more milk if it becomes necessary) for another 20 minutes or until pudding is thick and rice is soft. Serve hot or cold.

Apple and Date Brownies

  • 1 Cup Finely Chopped Dates
  • 1-1/2 Cups Grated Apple
  • 1/4 Cup Canola Oil
  • 1/2 Cup Sunflower Seeds
  • 1-1/2 Cups GFCF Oats
  • 2/3 Cup Unsweetened Cocoa Powder
Preheat oven to 375 degrees and lightly grease a baking pan (9”x13” or something close). Combine dates, apple and oil (I would, as usual, suggest a few pulses in the food processor instead of hand-grating and chopping). Stir in seeds, oats, and cocoa powder. Press mixture into baking pan and bake for 25 minutes. Let cool, cut into squares, and serve.

Scallop Ceviche

  • 1 Lb Small Scallops
  • Juice of 6-7 Limes, or enough to cover scallops
  • 1 Red Bell Pepper, chopped
  • 1 Small Red Onion, chopped
  • Jalapeño Pepper, to taste (I used ¼ of one, seeded and diced)
  • Small Handful of Fresh Cilantro, chopped
  • 1 Tbsp Olive Oil
  • ½ Tsp Sea Salt
  • Ground Black Pepper, to taste
  • 2 Tbsp Tequila
In a medium bowl, combine scallops and lime juice. Cover and refrigerate for 4 hours or overnight. When finished, drain off most of the lime juice (you’ll instinctively know how much to leave in the bowl, but only a little) and stir in bell pepper, onion, and cilantro. In a small bowl, combine olive oil, sea salt, black pepper and tequila. Pour over scallop mixture, mix well, and refrigerate for at least another hour. Serve.

Sunday, April 19, 2009

Chocolate Mug Cake


1 LARGE (think those big round mugs from the barista) Coffee Mug
2 Tablespoons rice flour
2 Tablespoons Tapioca flour
1/4 teaspoon guar gum (optional, I have made it without and it’s fine)
4 Tablespoons sugar
2 Tablespoons cocoa
1 egg
3 Tablespoons milk sub (water works too)
3 Tablespoons oil
3 Tablespoons cf chocolate chips (optional)
small splash vanilla essence


Add dry ingredients to mug and mix well.
Add egg, mix thoroughly.
Add milk and oil, mix again.
Add chocloate chips and vanilla, mix.

Cook for 3 to 3 1/2 minutes in the microwave. Cake will rise over the
top of the mug!

This may serve 2 as a dessert depending on your appetite.

Variation: In the bottom of another mug place 2 Tablespoons of jam.
Mix the cake up and pour over the jam. When cooked, tip out for a
chocolate dessert with jam sauce topping.

Second variation: Make as for jam variation but leave out cocoa
replacing it with same amount of rice flour. Add grated orange rind to

Caffe Latte Smoothies

  • 1/2 cup sugar (or appropriate amount of clean sweetener)
  • 2 cups hot brewed coffee or espresso
  • 2 cups GF/CF milk, divided
  1. Combine sugar and coffee in large bowl, stirring until sugar dissolves; stir in 1 cup milk.
  2. Cover and freeze 8 hours.
  3. Thaw slightly in refrigerator; add remaining 1 cup milk.
  4. Break into pieces with a fork.
  5. Bet at medium speed with mixer until smooth.
  6. Serve at once. Makes 5 cups.

Dairy-free Pesto

  • 2-3 Cloves of Garlic
  • 2 Cups Baby Spinach
  • 1 Cup Fresh Basil Leaves
  • 1/3 Cup Pine Nuts
  • 1 Tbsp Fresh Lemon Juice
  • 1 Tbsp Olive Oil
  • 2 Tsp White or Red Miso Paste
Combine all garlic, spinach, basil, pine and lemon juice in a food processor (or try chopping by hand for better texture). Drizzle in olive oil and blend to combine. Stir in miso paste until combined.

Prune Butter

Sweet, smooth, and keeps beautifully in the fridge for everyday use. Put it on toast or do something wacky like making a peanut butter and prune butter sandwich.

  • 1 ½ Cups Prunes, pitted
  • 3 Cups Water
Place prunes and water into a large enough pan and leave to soak overnight.
Bring to a low bubble and let simmer over medium-low flame for ten minutes. Drain prunes, reserving ¼ cup cooking water. Combine prunes and reserved water in a blender or food processor. Blend until smooth. Keep refrigerated.r

Maple Syrup Nut and Seed Brittle

1 Cup Pure Maple Syrup
¾ Cup Any Type of Nuts, Chopped
¼ Cup Sesame, Poppy or Other Seed

Boil nuts, seeds and maple syrup over medium-low heat, stirring occasionally, for about 6 minutes. Test syrup by dipping a spoon into it (it is VERY hot, so be careful) and submerging dipped spoon into cold water. If syrup becomes hard and crunchy, take pan off heat immediately. If it remains chewy, keep heating and continue to test every minute until done.

Pour onto lightly greased foil and cool for about 20 minutes. Chop into chunks.

Saturday, April 18, 2009

Cashew Cheese

  • 1 ½ Cups Raw Cashews
  • 1/3 Cup Water
  • 1 Tbsp Fresh Lemon Juice
  • 2 Garlic Cloves
  • ½ Tsp Sea Salt
Place cashews in a medium bowl and cover with cold water. Let soak for at least 2 hours, then drain. In a food processor, blend cashews, lemon juice, garlic, and sea salt until smooth. Scrape down the sides as necessary. Transfer to a small bowl, cover, and let sit at room temperature for about 24-48 hours. Serve. Keep leftovers refrigerated for up to five days.

Jerk Salmon

  • 1 Tsp Dried Thyme
  • 1 Tsp Curry Powder
  • 1 Tsp Agave Nectar or Honey
  • ½ Tsp Sea Salt
  • ½ Tsp Dried Sage
  • ½ Tsp Allspice
  • ½ Tsp Chile Powder
  • ¼ Tsp Cayenne Pepper
  • ¼ Tsp Cinnamon
  • ¼ Tsp Nutmeg
  • 1 Large Clove of Garlic, minced
  • 1 Tbsp Olive Oil
  • 1 Lb Wild-Caught Fresh Salmon
Combine all ingredients, except for salmon, in a small dish. Preheat a grill or a dry pan over medium heat. Remove skin and cut salmon into four pieces. Smear spice mixture onto one side of each piece (use about half) and place salmon pieces, spiced side down, onto the grill or into the hot pan. Smear remaining mixture over face-up side of salmon. Cook for 3-4 minutes and flip. Cook for another 3 minutes or until opaque in the center. Serve.

Olive and Red Roasted Pepper Polenta

  • 3 Cups Water or Vegetable Stock
  • 2 Cups non-dairy Milk
  • 1 Tsp Sea Salt
  • 1 ½ Cups Ground Cornmeal
  • ¼ Cup Olives, chopped (any kind you like. Better to use oil-marinated olives.)
  • 1 Roasted Pepper (or about ¼ Cup if you buy it pre-roasted), chopped
  • ¼ Cup Fresh Parsley, chopped
  • Freshly Ground Black Pepper, to taste
  • Olive Oil
Bring water/stock and milk to a bubble. Stir in polenta while pouring it gently through your fingers, like sand, so that it doesn’t lump up. Keep flame at medium-low and cook, stirring regularly, until a spoon will stand up in the middle with no assistance. After five minutes, stir in olives and red peppers. In the last few minutes, stir in parsley. Polenta should be done after about 20 minutes. Pour polenta onto a lightly greased baking sheet and spread with a spatula to about ½ inch thick. Sprinkle generously with black pepper. Refrigerate for 20-30 minutes or until polenta is hard enough to lift a corner. Cut circular shapes, as close together as possible, with a large drinking glass or a cookie cutter. Once you’ve cut as many as possible, gather up the scraps, cut into bite-size chunks, and set aside. Heat a large skillet over medium-high heat and add a little olive oil. Cook polenta circles for 5 minutes on each side or until golden brown. Pour all of the scraps into the skillet when finished and stir-fry them. Serve the scraps to kids or keep them in the fridge as a snack. Serve the circles immediately.

Friday, April 17, 2009

Baked Grapefruit

  • 2 Large Grapefruit
  • 1 Tsp Olivina Margarine (or other dairy free margarine)
  • 1 Tsp Agave Nectar, Honey or Maple Syrup
  • A Few Pinches of Cinnamon
Preheat oven to 450 degrees. Cut each grapefruit in half crosswise and use a sharp knife to loosen each section. Divide the butter among the four halves, spreading over the cut surface. Drizzle with sweetener, dividing it among the four halves. Place in a baking pan or directly on the oven rack, cut side up, and bake for 15 minutes. Sprinke with cinnamon and serve.

Sofrito Pesto

  • 2 Large Cubanelle Peppers
  • 2 Cups of Fresh Cilantro, packed
  • 4 Cloves Garlic
  • 1 Large Onion
  • 4 Tablespoons Tomato Paste
  • 1/2 Tsp Sea Salt
  • 2 Tbsp Olive Oil
Coursely chop peppers, cilantro, garlic and onion. Place all ingredients in a food processor and blend until smooth. Set aside the amount you will use that day. Freeze the rest in an ice-cube tray, then remove frozen chunks and store in a plastic bag in the freezer. Defrost and use individual cubes as needed.

Roasted Zucchini and Garlic Hummus

  • 2 Medium Zucchinis, washed and roughly chopped
  • 1 Tbsp Olive Oil
  • 4-5 Cloves of Garlic, peeled and roughly chopped
  • Sea Salt and Freshly Ground Black Pepper
  • 1-15 oz Can of Chickpeas, drained and rinsed
  • 2 Tbsp Tahini
  • 1 Tbsp Olive Oil
  • Juice of 1 Small Lemon
Preheat oven to 375 degrees. Toss together zucchini, 1 tbsp olive oil, garlic, a generous amount of black pepper. Place mixture in a shallow baking pan and bake for 20 minutes. Remove from oven. In a food processor or blender, combine chickpeas, tahini, 1 tbsp olive oil, and lemon juice. Add zucchini mixture and pulse a few times, leaving it kind of chunky. Stir in sea salt and black pepper, to taste. Serve.

Thursday, April 16, 2009

Sunflower Seed Butter

  • 1 Cup Sunflower Seeds, roasted
  • 1-3 Tbsp Walnut, Almond or Canola Oil
  • Sea Salt and Sweetener, to taste
Place your sunflower seeds into a food processor and blend for 6-8 minutes or until seeds have been ground to a powder. Scrape down the sides if necessary. With processor on, drizzle in oil—a tablespoon at a time—until mixture balls up and texture is the same as that of peanut butter. If using unsalted seeds, stir in a little sea salt, to taste. Stir in sweetener, to taste.

Roasted Tomato Sauce

  • Fresh, Ripe Tomatoes
  • Fresh Garlic
  • Balsamic Vinegar
  • Extra Virgin Olive Oil
  • Sea Salt
  • Freshly Ground Black Pepper
  • Optional: Oregano, Basil
Preheat oven to 325 degrees. Rinse tomatoes and cut them into quarters, laying them in a single layer into a roasting pan. Mince or press garlic, to taste, and add to tomatoes. Douse with a generous splash of oil. Sprinkle with balsamic vinegar, sprinkle liberally with sea salt and black pepper, and add optional oregano, to taste. Toss everything together with your hands, coating tomatoes with the oil. Place in the oven and cook for about one hour or until all tomatoes have softened and browned slightly. Remove from oven, cool slightly, and place tomatoes with juices into a food processor. Blend until smooth and creamy. Season with sea salt, pepper, and optional fresh basil, to taste. Serve or freeze for later use.

Roasted Butternut Squash Soup

  • 4 Cups of Cubed Butternut Squash (About 2 Medium)
  • 1 Medium Onion, peeled and cubed
  • 2 Medium Pears, peeled and cubed
  • Olive Oil
  • Generous Pinches of Sea Salt and Black Pepper
  • 1 Tbsp Maple Syrup
  • ¼ Cup Cooking Sherry
  • 2 Cups Vegetable Stock
  • ½ Cup Pecans, roughly chopped (and toasted, if you’ve got the time)
Preheat oven to 375 degrees. Place cubes of squash, onion, and pear into a large bowl and toss with a generous drizzle of olive oil, sea salt, black pepper, and maple syrup. All pieces should be coated. Lay everything in a single layer onto a baking sheet and bake for 45 minutes. Once roasted and then slightly cooled, transfer to a food processor and blend until smooth.

In a large saucepan, heat sherry over high heat until it reduces in volume by about half. Turn flame down to medium and add vegetable stock and squash mixture. Stir to combine, bring to a low simmer, and heat for an additional ten minutes. Transfer to individual bowls, garnish with pecans, and serve.

Wednesday, April 15, 2009

Shitake Mushrooms

  • 3.5 Ounces of Shitake Mushrooms (about the average grocery store package size, but it doesn't have to be exact)
  • Juice of ½ Lemon
  • 1 Large Clove Garlic, minced (preferably in a garlic press, if possible)
  • 1½ Tsp Olive Oil
  • Sea Salt and Black Pepper, to taste
Preheat oven to broil. Carefully remove stems from the mushrooms and lay on a baking sheet. Sprinkle lemon juice and minced garlic over them. Drizzle with olive oil and sprinkle with sea salt and black pepper, to taste. Broil for 4-5 minutes or until garlic bits begin to brown. Serve warm.

Curried Coconut Eggplant

  • 1 Lb Eggplant, peeled sliced into thin ½” by 3” pieces
  • 1 Tsp Ground Coriander
  • ¼ Tsp Ground Cumin
  • ¼ Tsp Ground Cardamom
  • ¼ Tsp Cinnamon
  • Pinch Ground Cloves
  • Pinch Ground Cayenne Pepper
  • 1 Onion
  • Juice of ½ Lemon
  • ½ Cup Coconut Milk
  • Sea Salt
  • Chopped Fresh Cilantro
Place eggplant slices into a colander, sprinkle with course salt, toss, and let stand for about 20 minutes. Rinse under cold water and blot dry. In a small bowl, combine coriander, cumin, cardamom, cinnamon, clove, and cayenne pepper. Toss with eggplant slices to coat. In a large pan, heat ¼” of canola oil over medium-high heat until very hot. Place eggplant strips into oil and fry in batches, turning once, until golden brown—about 3 minutes. Drain on paper towels. Discard all but one tablespoon of oil and sauté onion until soft, about 5-7 minutes. Add eggplant, lemon juice, coconut milk and sea salt, to taste. Stir to combine and simmer for five minutes or until heated through and thick. Garnish with a generous handful of fresh cilantro.

Black Bean Hummus

  • 1- 15 oz. Can Black Beans, drained and rinsed
  • 1 Clove Garlic, minced
  • Juice of One Lemon
  • 1 Tbsp Tahini
  • ½ Tsp Cumin
  • ½ Tsp Sea Salt
  • ¼ Tsp Cayenne Pepper
  • 1 Fresh, Ripe Tomato, chopped
  • 1 Small Can of Corn Niblets, drained
Combine all ingredients, except tomato and corn, in a food processor and blend until smooth. Transfer to a bowl and fold in tomato and corn. Serve. Keep refrigerated.

Tuesday, April 14, 2009

Peanut and Sweet Potato Soup

  • 1 Tbsp Olive Oil
  • 1 Large Onion, chopped
  • 2 Cloves Garlic, minced
  • 1 Tsp Cumin
  • 1 Tsp Coriander
  • ½ Tsp Sea Salt
  • ¼ Tsp Cinnamon
  • ¼ Tsp Cayenne Pepper
  • 1-28 oz Can Diced Tomatoes
  • 1 ½ Lbs Sweet Potato, peeled and chopped
  • 5 Cu ps Vegetable Stock
  • 1/3 Cup Natural Peanut Butter, creamy or chunky
  • Fresh Cilantro (optional)
In a large pot, heat olive oil over medium heat and sauté onions for 10 minutes or until soft and lightly brown. Add garlic, cumin, coriander, sea salt, cinnamon, and cayenne pepper. Stir to combine and cook for about one minute. Stir in sweet potato. Pour in diced tomato and vegetable stock, raise heat to bring to a boil, and then cover. Reduce heat to low and simmer for 25 minutes. Whisk in the peanut butter until well combined, let simmer for five more minutes, then serve. Garnish with cilantro, if desired.

Simple Onion Sauce

  • 2 Tbsp Olive Oil
  • 6 Onions, thinly sliced
  • 1 Tsp Tamari
  • 1 Tbsp Butter
Heat a large, heavy pot over low heat and add the olive oil. Add onions, cover, and simmer for about 3 hours, stirring every 30 minutes or so. Once onions have reached a deep brown color and become very soft, stir in butter and tamari. Simmer for an additional 15 minutes. Keeps for one week, refrigerated. Serve hot or cold.

Sesame Greens

  • ¾ Lb. Greens (Kale, Swiss or Rainbow Chard, Dandelion Greens, Spinach, etc.), washed and roughly chopped
  • 1 Tbsp Sesame Oil
  • 1-2 Cloves Garlic, minced or sliced
  • Sea Salt to taste
  • 2 Tbsp Sesame Seeds, toasted in a hot, dry pan until golden
  • 1/2 Lemon
Bring two cups of water to a boil in large skillet. Add greens, cover and cook for 2-5 minutes or until tender. Drain, reserving cooking water to drink if greens are organic. Wipe out the skillet and heat sesame oil over medium-low heat. Saute garlic for about one minute or until golden. Add greens, sea salt and sesame seeds. Squeeze lemon over everything. Stir to combine and serve immediately.

Monday, April 13, 2009

Balsamic Roasted Asparagus

  • 1 Bunch of Asparagus
  • 1 Tbsp Olive Oil
  • 1 Tbsp Balsamic Vinegar
  • Sea Salt and Black Pepper
Preheat oven to 350 degrees. Toss asparagus with all other ingredients to coat. Bake for 10-15 minutes and serve.

Butternut Squash Fries

  • 1 Medium Butternut Squash
  • 1 Tsp Olive Oil
  • ¾ Tsp Sea Salt
  • ½ Tsp Chili Powder
  • Pinch of Cinnamon

Preheat oven to 450 degrees. Lop the long part of the butternut squash off and slice off the outer peel. (Set the bottom bulb aside for another day.) Cut into quarters, long-ways. Then cut each piece into quarters again, long-ways. Cut each of these long pieces in half, which should leave you with a french-fry shape.

In a small bowl, combine all remaining ingredients (it'll be like dark, wet sand), then toss fries in the mix to coat. Place on a baking sheet and roast for 20-25 minutes or until fries are soft on the inside and colored on the outside. Serve hot.

Quinoa Black Bean Salad

  • 1 cup quinoa washed and drained
  • 2 cups water
  • juice of 2 fresh limes
  • 1/4 cup olive oil
  • 1 tsp cumin
  • 1/4 tsp red pepper flakes
  • 1 can black beans well rinsed
  • 1.5 cup cherry tomatoes cut in half
  • 5 green onions finely chopped
  • 1/4 cup fresh cilantro, chopped
  • Salt and pepper to taste

Wash and rinse quinoa. In a saucepan, bring quinoa and water to a boil. Reduce to simmer and cover until all water is absorbed. (10-15 minutes) Let cool.j

In a small bowl whisk together olive oil, lime juice, cumin and red pepper flakes.

Combine cooled quinoa, beans, tomatoes and onions in a large bowl. Add in above dressing mixture and stir well. Toss in cilantro and voila!

Sunday, April 12, 2009

Collard Green Wrap with Curried Tahini

  • 1 Tbsp Tahini
  • Juice of ½ Lemon
  • ½ Tsp Curry Powder
  • Pinch of Sea Salt
  • Assorted Vegetables, raw or lightly steamed if desired
  • 2 Large Collard Green Leaves
Prepare assorted veggies by steaming, if desired. In a small bowl, whisk together tahini, lemon juice, curry powder, sea salt and a splash of water (just add enough to get a consistency that appeals to you). Divide the vegetables and tahini mixture between the two collard leaves. Roll them up like a burrito, folding in the ends if possible. Heat a pan over medium-high heat and spray with a little olive or canola oil. Place wraps into the hot pan and cook for 1-2 minutes on each side. Serve or pack into a lunch-bag for later, keeping wrap closed with a toothpick.

Amazing salad dressing!

  • 2 tbsp rice vinegar/red wine vinegar
  • 1 tbsp olive oil
  • 1 minced garlic clove
  • 1/2 tsp cumin
  • 1 tsp dijon mustard
Whisk together and add little sea salt if desired.

Mediterranean Roast Fish & Vegetables with Lemon Vinaigrette

  • 2 medium zucchini, cut into wedges
  • 2 medium red onions, cut into wedges
  • 3 medium tomatoes, cut into wedges
  • 1/4 cup pitted brine-cured black olives (e.g., kalamata)
  • 4 tablespoons olive oil, divided use
  • 4 6-ounce thick white fish fillets, skin removed
  • 1 small garlic clove, crushed
  • 1 tablespoon lemon juice
  • 1 tablespoon Dijon mustard
  • 1/2 cup roughly chopped flat-leaf parsley

Preheat the oven to 425°F.

Toss the zucchini, onion, tomato and olives with 1 tablespoon of the oil in a baking dish; season with salt & freshly cracked pepper. Place in the oven and bake for 25-30 minutes until tender and beginning to caramelize at edges.

Place fish on flat surface. Brush another tablespoon of the oil over the fish and sprinkle with salt & pepper. Open the oven door and place fish fillets on top of the vegetables. Cook 8 minutes (see guidelines above for checking for doneness).

Whisk together the garlic, lemon juice, mustard and remaining oil to make a dressing. Transfer the fish and vegetables to dinner plates and drizzle with the dressing and scatter with chopped parsley. Makes 4 servings.

Nutrition per Serving (1 fish fillet and 1/4 of the vegetables)
Calories 230; Fat 7g (poly 1.2g, mono 3.8g, sat 1g); Protein 26.4g; Cholesterol 42mg; Carbohydrate 17g; Sodium 830mg)

Nutrition Notes for Cod:
Cod, like many other varieties of white fish such as monkfish and haddock, is an excellent low-calorie source of protein (a four-ounce serving of cod provides 52.1% of the daily need for protein for only 119 calories). But because cod is a cold, deep-water fish, it is also loaded with a variety of important nutritents, most notably omega-3 fatty acids.

Saturday, April 11, 2009

protein snack recipe

  • 2 1/2 cup gfcf oatmeal
  • 1/2 cu natural nut butter
  • 1/2 C unsweetened cocoa (could put a little less)
  • 1/2 c Honey
  • 1/2 cup flax seed
  • 1/4 - 1/2 cup dried cherries (optional)
mix together with 1/2 - 1 c water watch consistency.. make into balls like hamburger patty size, squish flat, and put into individual baggies.. Grab N Go snack.. Put them in freezer or fridge...

Friday, April 10, 2009

Sweet n' Spicy Orange Shrimp Kabobs

  • 2 pounds raw shrimp, peeled and deveined
  • 1 medium white onion, finely chopped
  • 2 cloves garlic, minced
  • 1/3 cup extra-virgin olive oil
  • 1/2 cup orange juice
  • 1/4 cup pure maple syrup
  • 1 tsp. cayenne pepper
  • 1/2 teaspoon thyme
  1. Peel and de-vein the shrimp and lay them out single file, unlayered in a large baking dish (glass).
  2. In a medium bowl, combine all the remaining ingredients and stir well to combine.
  3. Pour mixture over the shrimp and coat thoroughly.
  4. Cover and chill overnight or as long as possible, at least 2 hours.
  5. Turn the shrimp over several times during the marinating process.
  6. Remove the shrimp from the marinade and place on skewers.
  7. Skewer each shrimp twice -- once at the tail and once at the top so that each shrimp keeps its curved shape.
  8. Place kabobs on a barbecue grill over medium heat and grill until the color changes completely.
  9. Flip once while cooking; do not over cook.
  10. Serve over brown rice or mixed greens. Makes 4 servings.
Nutritional breakdown:
Totals Per Serving: Calories: 398; Protein: 47g; Carbohydrate: 22.5g; Fat 12.8g; Sodium: 340 mg; Cholesterol: 347 mg.

Thursday, April 9, 2009

Tropical Fruit Salmon


* 4 salmon filets
* 1 tbs olive oil
* 1 tsp fresh grated ginger
* 1 or 2 cloves garlic, minced
* 1 15 oz can of tropical fruit mix
* juice of 1/2 lemon
* salt & pepper to taste


Preheat oven to 350 degrees. Arrange salmon filets in a shallow baking dish. Top with olive oil, lemon juice, grated ginger, garlic and tropical fruit mix (I only used about 2 tablespoons of the fruit juice and saved the rest). Season with salt & pepper. Bake until tender & flaky (about 30 minutes).

Sesame Mango Chicken


2 1/2 Cups Water
2 Tsp Salsa (Add as much as you like I did more like 3 tbsp)
1 Cup Brown Rice

2 tbsp Sesame Seeds
1 tsp Olive Oil
1 Lb Boneless, skinless Chicken Breast
4 Cloves of Garlic, minced
1/4 tsp Ginger
1/4 tsp fresh ground black pepper
1 mango, peeled & diced
3 medium on-the-vine tomatoes, chopped
Juice from half a lime

1. Prepare rice according to package directions, adding salsa at same time as water

2. Toast sesame seeds over low heat for 2-3 minutes over low heat until golden brown. Move to a plate and allow to cool

3. Pour olive oil into pan, swirl and add chicken . Sprinkle w/ garlic, giner and black pepper. Increase heat to medium and cook about 4 minutes, stir ocasionally.

4. Add diced mango to pan, spooning evenly over chicken. Saute mango for about 2 minutes stirring ocasionally. Add tomatoes and squeeze lime juice over top. Simmer for about 5 minutes, until tomato is hot and mango is juicy. Stir in sesame seeds and serve over rice.

Number of Servings: 4

Nutritional Info
Fat: 4.5g
Carbohydrates: 27.6g
Protein: 7.4g

Wednesday, April 8, 2009

Salsa Turkey

  • 1 lb very lean ground turkey
  • 2 cups cooked brown rice
  • 8 oz salsa
  • 4 squirts Franks Red Hot
Spray pan with cooking spray (Pam) and brown the ground turkey. Drain excess moisture. (If you used lean turkey, you shouldn't have to drain!) In very large pan or pot, add cooked turkey, cooked brown rice, salsa and squirts of Red Hot. Mix all together with low heat. Divide into four servings and enjoy! You may use a little less/more red hot according to taste.

Protein Crepes

  • 2 whole eggs
  • 4 egg whites
  • ½ cup dry old fashioned gfcf oatmeal
  • (Optional: Dash of vanilla extract)
Blend ingredients together in a blender until smooth liquid.

Use 8 to 10 inch round skillet. Spray with butter flavored Pam. Preheat pan.
Pour just enough of mixture to lightly cover the bottom of the pan. Cook until “set”. Crepe will be very thin. Flip once to finish cooking. Recipe will make 2 to 4 crepes depending on size of pan and how much mixture is used.

Option: Spread crepe with sugar free jam and roll up crepe, or just some low carb sugar free syrup.

Tip: If your blender is not grinding the oatmeal fine enough you can blend oatmeal alone in blender to refine and then add other ingredients.

Tuesday, April 7, 2009

Warm Dijon Tuna Salad

  • 2 tbsp white vinegar
  • 1 tsp Dijon mustard
  • 1 tbsp olive oil
  • 1 can (6oz.) tuna, drained
  • 2 cups lettuce or salad mix
Put vinegar and mustard in a microwave-safe bowl and mix until smooth. Add olive oil, mix until combined. Add tuna, microwave for 1 minute or until warm. Pour over salad. Serves one.

363 calories
45g protein
8g carbs
15g fat


  • 1 whole egg
  • 4 egg whites
  • 1 small red potato
  • ¼ green pepper sliced thin

Ahead of time par boil red potatoes until slightly softened. (Store unused potatoes in sealed container in refrigerator until ready to use). In large skillet, spray Pam (butter flavored works great here). Slice or cube the red potatoes and brown in skillet, add green pepper slices and stir fry. Push mixture to the side of skillet, respray and pour beaten eggs into the cleared side of pan. Cook and scramble eggs. As eggs are almost fully cooked lightly scramble all the ingredients together. Season with salt substitute and pepper.
Additional optional ingredients: Chopped onion, garlic, mushrooms.
Serving size: 1

Monday, April 6, 2009

Turkey Breast Crockpot

  • 2 onions, chopped
  • 3 stalks celery, chopped
  • 1 Tbsp. chopped garlic
  • 4-6 lb. turkey breast, cut in half, partially thawed
  • 1 tsp. dried thyme leaves
  • 14 oz. can low sodium chicken broth
  • 1/2 cup water
  • 1/2 tsp. poultry seasoning
  • 1/8 tsp. pepper
Spray a 3-4 quart crockpot with nonstick cooking spray. Place the onions, celery, carrots, and garlic on the bottom of the slow cooker. Put the turkey breast halves on top of the vegetables. Combine the rosemary, chicken broth, wine, poultry seasoning, and pepper and pour over the turkey breast.
Cover crockpot and cook on low for 5-7 hours or until turkey is tender and meat thermometer registers 170 degrees. 8-10 servings

Quick Minestrone Soup

  • 2 cups diced zucchini
  • ½ cup uncooked brown rice
  • 1/8 tsp. pepper
  • 2 cloves garlic, minced
  • 2 (16-ounces) cans low sodium chicken broth
  • 1 (14 ½ -ounce) can Italian-style stewed tomatoes, untrained and coarsely chopped
  • 1 (16-ounce) can red kidney beans, drained
  • 1 (10 ounce) package frozen peas and carrots, thawed
  • ½ cup grated Parmesan cheese (leave out to make gfcf)

Combine first 8 ingredients in a large saucepan; bring to a boil. Cover, reduce heat, and simmer 10 minutes or until pasta is done, stirring occasionally. Stir in cheese, ladle into bowls.

Sunday, April 5, 2009

Chicken Cacciatore

  • 2 lbs boneless skinless chicken breast
  • 1 28 oz can crushed tomato
  • 1 chopped onion
  • 1 chopped green pepper
  • 3 pressed garlic cloves
  • 1/4 t. thyme
  • 1/2 t. oregano
  • 1 T. parsley
  • Dash of pepper
  • Cooking spray
Spray pan with cooking spray and heat. Brown chicken and set aside. Add chopped onion, green pepper and garlic. Cook until the onion is tender; about 5 minutes. Add crushed tomatoes, parsley, oregano, thyme, salt and pepper. Cook over low for 15 minutes; stirring occasionally. Add browned chicken, cover and cook on low for 45 minutes. Uncover and cook an additional 15 minutes. Serve. Top on brown rice if desired.

Turkey Chili

  • · 1 tbsp olive oil
  • · 1 large onion, finely chopped
  • · 1 red bell pepper, seeded and chopped
  • · 1/2 stick of celery, chopped
  • · 2 garlic cloves, minced
  • · 1pound 99% fat-free ground turkey
  • · 2 tbsp chili powder
  • · 2 tsp ground cumin
  • · 1/2 tsp oregano
  • · 1/2 tsp ground coriander
  • · 1 14 1/2-ounce can crushed tomatoes
  • · 1 8-ounce can tomato sauce, no salt added
  • · 1 15-ounce can kidney beans drained

Heat oil in a large Dutch oven. Add onion, celery, chopped pepper and garlic. Cook for 5 minutes or until onions are translucent. Crumble the turkey into the pan, breaking it apart with a wooden spoon.
Cook for about 5 minutes or until no longer pink. Stir in chili powder, cumin, coriander and oregano. Add in tomatoes and tomato sauce, and simmer for 10 minutes, stirring occasionally. Add beans, mix well and cook on low heat for a further 5-10 minutes. Option: spoon chili over ½ cup of cooked brown rice.

(Easy crockpot version: Brown turkey in skillet, and combine turkey and all ingredients in crock pot and cook on low for 4 to 5 hours) (Even quicker easier version, brown turkey in skillet and combine turkey and 1 tbsp of dehydrated onion, 1 tbsp of chili powder (to taste), 2 cans of chili seasoned diced tomatoes and 1 can of low sodium tomato soup all in crock pot on low for 4/5 hrs or in Dutch oven for 30 minutes med/low.

Saturday, April 4, 2009


  • 3 whole avocados
  • 1 cup pico de gallo
  • 3/4 cup unsweetened vanilla almond milk
  • Spice Blend to taste
  1. Cut avocados in half, remove pit and flesh from peel.
  2. Dice the avocado into uniform chunks.
  3. Place diced avocado in blender with pico de gallo and almond milk.
  4. Blend to desired consistency.
  5. Add seasoning and blend again.

peanut butter fudge protein bar

  • 4 scoops chocolate protein powder (rice or egg protein powder)
  • 2/3 cup flax seed meal
  • 4 tbsp natural peanut butter
  • 1/4 cup water
  • stevia or natural sweetener (optional)
  • 2 tbsp coca powder (optional)
makes 4 servings
  1. mix all ingredients in a large bowl and stir. At first it may not seem like it is enough water, but keep stirring and it will eventually become a sticky blob of dough. Add 1 tbsp of water at a time if needed.
  2. divide mixture into 4 equal portions and place in separate pieces of plastic wrap placing them into bars. It's easier to shape them by lying plastic wrap on one side of a small casserole dish, pressing the dough into the natural shape of the dish.
  3. store the bars in fridge or freezer. Once solid, enjoy.
Number of Servings: 4

Nutritional Info

* Servings Per Recipe: 4
* Amount Per Serving
* Calories: 280.7
* Total Fat: 14.1 g
* Cholesterol: 30.0 mg
* Sodium: 145.6 mg
* Total Carbs: 13.5 g
* Dietary Fiber: 8.9 g
* Protein: 28.0 g

Friday, April 3, 2009

Side Dish Salad

(remember, all diced small)
  • celery,
  • red pepper,
  • orange pepper,
  • cucumber,
  • chick peas (leave those whole obviously),
  • red onion,
  • baby carrots,
  • little grape tomatoes (cut in half),
  • sometimes a little canned corn.
  • Chicke
Makes a beautifully coloured bowl on the table. You have protein with your chick peas, but you could have it with chicken. No dressing is required, but you could use olive oil and balsamic vinegar. It keeps in the fridge for quite a while. It looks nice and summery while we are waiting for spring weather to stay!


  • 5 oz raw salmon (I use canned)
  • 1/2 large cucumber (with skin)
  • 1 cup grape tomatoes
  • handful of cilantro
  • 1 to 2 cloves of minced garlic
  • 1/2 to 3/4 cup water
  • salt to taste
  • pepper to taste

Gaspacho is a cold soup. You will need a good blender with a powerful motor (like a Vitamix) to whip everything up, could also use a food processor. Throw all ingredients into your blender, whip it up but not into a complete puree. Keep some small pieces for a nice texture.

Put into the fridge to chill for 2 hours and allow the flavors to meld then enjoy on a nice hot summer day.

Thursday, April 2, 2009

Tuna Macaroni Salad

  • 1 ½ C elbow macaroni, uncooked (I use rice pasta)
  • 1 lb. pkg frozen mixed veggies (cauli, brocc, carrots), thawed
  • 2 (6 oz. @) cans water packed tuna, drained and flaked
  • 4 scallions, sliced
  • ¼ c minced flat-leaf parsley
  • 3 T fat free Italian salad dressing (or other gfcf dressing)
  • 2 T balsamic vinegar
  • 2 t dried basil
  • ¼ t crushed red pepper flakes

In a large pot of boiling water, cook the macaroni for 6 minutes, until almost tender. Add the mixed vegetables. Return the water to a boil, then cook until pasta and veggies are just tender, about 1 minute longer. Drain and then rinse under cold running water.
Meanwhile, in a large bowl, combine the tuna, scallions, parsley, salad dressing, vinegar, basil and pepper flakes. Add the pasta and veggies. Toss well. Refrigerate, covered, until chilled, at least 2 hours.

Numbers: 291 calories, 1g total fat, 32mg cholesterol, 417mg sodium, 39g carbs, 4g fiber, 30g protein, 75mg calcium
Makes 4 servings, 5 WW points each

Mustard Chicken

yields 4 servings

  • 4 chicken breast halves, boned and skinned
  • 1 tbsp olive oil
  • 1 cup apple juice (all natural organic )
  • 1 medium onion, peeled and thickly sliced
  • 1 garlic clove, peeled and minced
  • 1 1/2 tsp fresh thyme leaves or 1/2 tsp dried
  • 2 tbsp Dijon mustard
  • 1 apple, cored and thinly sliced
1. Pound the chicken halves to flatten them out to 1/2 inches thick
2. heat the oil in a large skillet. Add the chicken and sauté for abut 3 minutes on each side or until golden brown
3. add the apple juice, onion, garlic and thyme. Cover and cook for 10 mins or until the chicken is fork-tender
4. remove the chicken and keep it warm. Heat the remaining liquid in the skillet to a boil. Blend in the mustard. Add the apple slices and cook until heated through. Pour the sauce on chicken and enjoy

Serving size is 4 oz piece of chicken.

Roasted Yams

  • 3 large yams-fresh (or sweet potatoes)
  • 1/2 C pecan halves
  • 1/2 C dried cranberries
  • butter flavored non-stick spray
  1. Set oven temp to broil.
  2. Remove skin and cut yams into approximately 1 inch squares. Mix yams, pecans and cranberries in a large bowl. Spray lightly with non-stick butter flavored spray and mix until yams are lightly coated.
  3. Spread mixture into a large cake pan. Place in oven on the second rack below burner. Roast approximately 8 minutes, toss to cook evenly and roast for approximately 5-8 minutes more. Serve immediately.
Makes approximately 7, 1 C servings:
Amount Per Serving
Calories: 156.6
Total Fat: 6.6 g
Cholesterol: 0.0 mg
Sodium: 5.6 mg
Total Carbs: 24.2 g
Dietary Fiber: 3.8 g
Protein: 1.8 g

Banana Oatmeal Cookies

  • 2 cups gfcf oatmeal
  • 2 egg whites
  • 2 over-ripe bananas
  • 3/4-1 cup applesauce
  • 1 1/2 tsp baking soda
  • cinnamon
  • may also add raisins, peanut butter, etc.
Mix all ingredients together. Drop cookies on baking sheet and bake 20-25 minutes at 375.

Come on in for a nice cup of coffee and a chat about my weight loss journey as well as all the healthy recipes I have found, including WW points and/or nutritional information if available. I am eating a vegetarian diet and concentrating on getting healthy and hopefully weight loss will follow. Thank to all my readers for their ongoing support.