Healthy Recipes

Pumpkin LOVE!!!
Awesome healthy recipes dedicated to PUMPKIN–one of my favorite ingredients!
healthy pumpkin roll
1/4 cup Gluten Free Oat Flour
(grind up gluten free oats)
2 TB Ground Flax Seed Meal
1 TB Protein Powder
(I used Sunwarrior)
2 tsp Xanthan Gum
(can sub Corn Starch) 
1/2 tsp Baking Powder
1/2 tsp Baking Soda
1/2 Cup Pure Pumpkin
5 Egg Whites
Splash of Pure Vanilla Extract

Sprinkles of:
Ground Gloves

(I used 2 tsp of my NuNaturals Stevia –
this is really sweet but you can
sub 2 TB Agave, honey, sugar, etc…)
For the 
3/4 cup Greek Yogurt
1-2 TB Chia Seeds
Splash of Coconut Milk
(or other liquid)Sprinkles of:
cinnamon & clovesSplash of:
Pure Vanilla Extract
2 Packets of Stevia
(you can add Xanthan gum to make it thicker!)

*Mix all ingredients & let sit in the fridge for like 20ish minutes to thicken up.
(I made my frosting last night & let it sit for 1 hour in the fridge)
1) Preheat oven to 350 Degrees
2) Measure 1/4 cup Rolled Oats
& put into Magic Bullet
(or food processor)
Grind until turned into a FLOUR
3) Mix your DRY INGREDIENTS in a Bowl
4) Add in your WET INGREDIENTS!
5) Line a Baking Pan with Parchment Paper
& Spray parchment with cooking spray!
6) Spread Batter onto the Parchment
in a shape like this…
7) Bake at 350 Degrees for 13 Minutes
8) Lay out a Kitchen Towel &
Sprinkle with Cinnamon
9) Take the Pumpkin Roll out of the oven and IMMEDIATELY
Flip onto the towel
(be careful not to burn yourself!!)
10) Peel back the Parchment Paper SLOWLY
11) ROLL up the pumpkin roll with the towel!
(can put into fridge for like 20 minutes)
13) Once COOLED, UNROLL the pumpkin roll
& fill with
15) CUT into PIECES!
Nutrition INFO:
**   ~366 CALORIES
not to mention, loaded with fiber, vitamins,
nutrients, & NO ADDED SUGAR
if you use stevia ;]
Lemony Lentil Soup
lemony lentil soup longevity
2 tsp canola oil
1 small onion, chopped
1 large carrot, peeled and chopped
2 stalks celery, chopped
2 cloves garlic, minced
16 oz. green lentils
12 cups low-sodium chicken broth, plus more as needed
1 tsp dried basil
1 tsp dried thyme
1 tsp salt
6 cups chopped kale leaves (about 6 oz)
3 tbsp fresh lemon juice
1 tsp finely grated
lemon zest

Heat the oil in a 6-quart pot over medium-high heat. Add the onion and cook, stirring until softened and translucent, 3 to 5 minutes. Add the carrot, celery and garlic and cook covered, stirring occasionally, until the carrots are softened, about 5 minutes. Add 12 cups of the broth, the lentils, basil, thyme and salt, and bring to a boil. Reduce the heat to low, add the kale, and cook until the lentils are tender, 30 to 35 minutes, adding more broth if necessary. Stir in the lemon juice and zest. Serve.
Fried Rice with Edamame, Scallions, & Tofu
fried rice with scallions, edamame and tofu longevity
Makes 4 servings (serving size: 1 1/2 cup)
1 tbsp plus 1 tsp canola oil
2 large cloves garlic, minced (about 2 tsp)
4 scallions (white and green parts), thinly sliced
1 tbsp peeled and minced fresh ginger
4 cups cooked brown rice
3/4 cup seeded and finely diced red bell pepper
3/4 cup frozen shelled edamame, cooked according to package directions and drained
1/2 cup fresh or frozen (thawed) corn kernels
6 oz. firm tofu, cut into 1/4-in cubes
2 large eggs, beaten
3 tbsp low-sodium soy sauce


Heat 1 tbsp of the oil in a wok or large skillet over high heat until very hot but not smoking. Add the garlic, scallions and ginger, and cook, stirring until softened and aromatic, 1 to 2 minutes. Add the rice, red pepper, edamame, corn and tofu and cook, stirring, until heated through, about 5 minutes.
Make a 3-inch well in the center of the rice mixture. Add the remaining 1 tsp oil, then add the eggs and cook until nearly fully scrambled. Stir the eggs into the rice mixture, then add the soy sauce and incorporate thoroughly. Serve hot.

 Nutrition Facts Per Serving:
Calories 400
Total fat 12.5g (Sat fat 2g, Mono fat 4.5g, Poly fat 2.5g)
Protein 16.5g
Carb 56g
Fiber 7g
Cholesterol 106mg
Sodium 465mg
apple brown betty longevity
Looking for a HEALTHIER Apple Brown Betty Recipe?!  Here it is!  This delicious dessert just reminds me of FALL!  Enjoy 🙂
Makes 6 servings (serving size: 1 cup)
5 large apples (about 2 lbs), peeled and thinly sliced
1 cup apple cider
3 tbsp brown sugar
1 tsp vanilla extract
1 tsp ground cinnamon
2 tbsp unsalted butter
3 slices whole wheat bread (1 oz each; crusts included), or enough to make about 21/4 cups crumbs
3 tbsp chopped walnuts

Preheat the oven to 350 ° F. Combine the apples, apple cider, 1 tbsp of the brown sugar, the vanilla and 1/2 tsp of the cinnamon in a large saucepan over medium-high heat. Cook, stirring occasionally, until the apples are tender but still retain their shape, about 10 minutes. Stir in 1 tbsp of the butter until melted, remove from the heat, and transfer the apple mixture to a 9-inch pie plate or a ceramic dish.
Place the bread in the food processor and process until crumbs are formed, about 15 seconds. Melt the remaining 1 tablespoon butter in the microwave for 20 seconds. Toss the crumbs with the melted butter, walnuts, remaining 2 tablespoons of brown sugar, and remaining 1/2 teaspoon of cinnamon. Scatter the crumb mixture on top of the apples and bake for 30 minutes, until the topping is crisped and lightly browned.
 Nutrition Facts Per serving:  Calories:  230    Total Fat  7g    Sat. Fat 3g  Mono Fat 1.5
Poly fat 2g   Protein  3 g  Carb 42 g  Fiber  6g  Cholesterol 10 mg  Sodium  75 mg
Veggie Chili

veggie chilli 

 This vegetarian-friendly chili is hearty enough to pass the test with meat lovers. The quinoa and lentils pack a protein, fiber and antioxidant punch, and the butternut squash and pumpkin add a nice taste of fall while helping to ramp up your immune system for the winter ahead. DELICIOUS 🙂
2 quarts of boiling water
½ cup of lentils
½ cup dried chickpeas
2 tablespoons olive oil, divided in half
1 1/2 cups onion, chopped
5 garlic cloves, minced
1 tablespoon tomato paste
½ teaspoon ground red pepper
½ teaspoon ground cinnamon
1 ½ teaspoons ground cumin
¼ teaspoon ground turmeric
1 teaspoon kosher salt
2 ½ cups fat-free, lower-sodium vegetable broth
½ cup water
1 (28-ounce) can of whole, crushed tomatoes, not drained
2 cups butternut squash, chopped and peeled
2 cups pumpkin, chopped and peeled
6 cups cooked q
1. Put 2 quarts of boiling water into a saucepan with lentils and chickpeas, cover. Leave for 1 hour before draining, and then add them to a 6-quart slow cooker.
2. After heating a large skilled on medium-high heat, add 1 tablespoon of oil to the pan, being sure to coat it evenly. Add in the onion, sautéing it for 4 minutes and stirring a few times.
3. Add garlic and sauté for 1 minute, while stirring continuously.
4. Incorporate the tomato paste, as well as the red pepper, cinnamon, cumin, turmeric, and salt. Sauté for 30 seconds while stirring.
5. Add the onion and garlic mixture into the slow cooker. Pour in the vegetable broth and add the water and tomatoes in and cook in the slow cooker on high for 8 hours.
6. Add the rest of the oil (should be 1 tablespoon) to a large skillet on medium-high heat, again being sure to coat the pan.
7. Sauté pumpkin and butternut squash for 5 minutes, then add it to the slow cooker. Cover the slow cooker and cook on HIGH for 1 hour.
8. Once it is done, serve over quinoa. Makes 8 servings.
Turkey Chili
Rainy, dreary day?  Embracing the Fall weather?  Cook yourself some of this chili and you’ll get 19 grams of lean, muscle-building protein and tons of antioxidants which can lower your risk of certain types of cancer.
1 pound lean ground turkey breast, approximately 93% lean
1 yellow onion, diced
1 teaspoon rubbed sage
1 teaspoon paprika
1/4 teaspoon crushed red pepper flakes
1/2 teaspoon black pepper
1 (15 ounce) can kidney beans, drained
1 (15 ounce) can black beans, drained
1 (14.5 ounce) can diced tomatoes, no salt
1 (6 ounce) can tomato paste, no salt
2 tablespoons chili powder
1/2 teaspoons black pepper
Kosher or sea salt to taste
2 cups water
Combine the first 6 ingredients in a large mixing bowl. Cook turkey mixture in a large skillet on medium heat, breaking up turkey into small pieces, cook until no longer pink. Drain off any fat, add turkey to slow cooker along with all remaining ingredients. Add cooked meat and all other above ingredients to slow cooker, cook on low 6 to 8 hours. Add additional water toward the end of cooking time, if desired. Makes 6 servings.
Lentil & Kale Soup

Kale has been called the “queen of greens” and one of the healthiest vegetables on the planet. And rightly so. It’s loaded with vitamin A, C and K, and it’s touted as an anti-cancer food that also helps lower cholesterol while reducing the risk of heart disease.

1 cup red lentils
2 cups onions, chopped
2 cups leeks, chopped, white part only
1 ½ teaspoon fresh garlic, minced
2 tablespoon extra virgin olive oil
1 ½ teaspoon black pepper
1 ½ teaspoon dried thyme
½ teaspoon cumin
1 ½ cups celery, chopped
1 ½ cups carrots, peeled and chopped
2 cups sweet potatoes, small dice
3 cups chopped tomatoes (or 28 ounce can chopped tomatoes)
6 cups water & 4 tablespoon natural vegetable base (or 6 cups vegetable stock)
1/8 cup tomato paste
4 tablespoon balsamic vinegar
1 ½ tablespoon hot sauce
3 cups kale, blanched and chopped
In a sauté pan on medium heat, add olive oil and sauté onions until transparent add the garlic and cook until fragrant. Place sautéed onion, garlic and remaining ingredients into the slow cooker, stir well and cover. Cook on high temperature for 4 hours. Serve with cooked kale on the side. Makes 12 servings.
Apple & Butternut Squash Soup
Apple and Butternut Squash Soup
You need:
4 lbs. butternut squash
4 tsp. canola oil
1 red onion, chopped
5 medium Granny Smith apples, peeled and diced
1 cube vegetarian bouillon
1/2 tsp. grated fresh ginger
1/4 tsp. ground nutmeg
4 cups water
1-1/3 cups 1% skim or soy milk
1 tsp. salt
1 tsp. ground white pepper
Parsley to garnish

Preheat oven to 400 degrees. With a sharp knife, cut the squash lengthwise in half. Scoop out and discard seeds and fibers. Place the squash halves cut-side-up in shallow baking dish, cover tightly with foil and bake until tender (45-50 mins). Set aside to cool.

In a large saucepan, heat oil over medium-low heat. Add onion and cook, stirring occasionally, until golden, 8-10 minutes. Add apples, bouillon cube, ginger, nutmeg, and water. Mix well. Increase heat to high and bring to a boil. Reduce heat to low, cover saucepan, and simmer until apples are tender (about 10 mins). Remove from heat.

Scoop out squash from shells- you should have approx. 4 cups of flesh. In a food processor, puree half f the squash with 1/2 cup milk until completely smooth. Transfer to a medium bowl. Repeat with remaining squash and milk. Add to bowl.

Transfer half the apple mixture to the food processor. Puree until completely smooth. Return to saucepan. Repeat with the remaining apple mixture and add it to the saucepan along with the squash puree. Mix well. Add a little milk if mixture seems too thick. Return the pureed soup to a simmer over low heat. Cook, stirring occasionally, until flavors have blended and mixture is heated through (5-10 mins). Stir in salt and white pepper. Garnish with parsley and enjoy!

Makes approx. 8 servings

Serving size: 13 ounces Calories: 190 Fat Total 3 g Saturated Fat: 0g Carbs: 42g Fiber: 7 g Protein: 4g

Veggie Lasagna
2 large zucchini (about 1 pound), ends trimmed, thinly sliced lengthwise
3 links (about 4 ounces each) lean turkey Italian sausage
1 red bell pepper or roasted red bell pepper, diced
1 cup diced yellow onion
1 teaspoon minced garlic
1 cup low-fat marinara sauce
2 egg whites
1 (15 ounce) container fat-free ricotta cheese
2 teaspoons Italian seasoning
½ teaspoon ground black pepper
2/3 cup shredded low-fat mozzarella cheese
¼ cup grated Parmesan cheese
Preheat oven to 325 degrees F.  Lightly coat an 8 x 8 baking pan with olive oil cooking spray.  Set aside.
Lightly spray a baking sheet with olive oil cooking spray.  Arrange the zucchini slices in a single layer on the baking sheet.  Spray them lightly with olive oil cooking spray.  Broil (or grill) the zucchini for about 8 minutes, or until tender and very lightly browned.  Set aside to cool.
To prepare meat sauce, cook the sausage in a nonstick skillet over medium-high heat for about 3 minutes, stirring occasionally with a wooden spoon to break up any clumps.  Add the bell pepper, onion, and garlic, and cook for about 4 minutes longer, until the meat is no longer pink.  The juices should be cooked dry.  Stir in the marinara sauce and bring to a boil.  Reduce the heat and simmer for about 5 minutes, stirring frequently.  The sauce will be very thick.
Meanwhile, in a mixing bowl, combine the egg whites, ricotta, Italian seasoning, and black pepper until well combined.
To assemble the lasagna, spread half of the meat sauce in the bottom of the prepared baking pan.  Layer on half of the zucchini slices, followed by half of the ricotta mixture and half of the mozzarella cheese.  Repeat with the remaining meat sauce, zucchini slices, ricotta mixture and mozzarella.  Sprinkle with parmesan cheese.  Bake for about 40 minutes, or until bubbly and lightly browned.  Let stand for 5 minutes before serving.
Makes 8 servings
210 calories, 18 g protein, 17 g carbohydrates, 7 g fat (2g unsaturated), 45 mg cholesterol, 3 g fiber, 340 mg sodium
Jim Beam Baked Beans
-contains 3 power foods 🙂
2 cups dried navy beans, picked over and rinsed
3 strips thick-cut bacon, cut into 1/2 inch pieces
1 yellow onion, chopped
4 cups water
2 Bay leaves
1/2 cup light molasses
1 1/2 tablespoons dry mustard
1/4 cup Jim Beam burbon
3/4 teaspoon salt
1. Put the beans in a large bowl and add cold water to cover by at least 2 inches.  Soak overnight.  Drain, rinse and drain again
2. Cook the bacon in a Dutch oven or large pot over medium heat.  When it starts to sizzle, add the onion and cook for 2 minutes, stirring.  Add the beans, 4 cups water, and bay leaves.  Bring to a boil over high heat.  Reduce the heat and simmer for 1 hour and 10 minutes, until the beans have softened.  Remove from the heat and discard the bay leaves.
3. Stir in the molasses, mustard, bourban, and salt.  Return the pot to the stove and cook over low heat for 4 1/2 to 5 hours until tender.  

Makes 12, 1/3 cup servings
200 calories, 4 g protein, 19 g carbohydrates, 4 g fat (1 g saturated), 197 mg sodium, 6g fiber 
Chicken Spinach Pita Pizza
-contains 4 power foods 🙂
chix spin pizza
3 tablespoons marinara sauce
1 large pita or other flatbread
1/3 cup frozen spinach, thawed and drained
1/4 cup crumbled feta cheese
3/4 cup chopped cooked chicken breast
salt and pepper
Spread the marinara sauce over the pita.  Top with spinach, cheese, and chicken.  Season with salt and pepper  Bake at 375 degrees F for 6 minutes.  Makes 1 serving.  Enjoy!!!
440 calories, 46 g protein, 33g carbohydrates, 14 g fat (7g saturated), 990 mg sodium, 6 g fiber


Blueberry-Mango Mahi Mahi
(side suggestions:  roasted red potatoes and steamed broccoli)
1/2 cup blueberries
1/3 cup diced mango
2 tablespoons minced red onion
1 tablespoon minced cilantro
1 tablespoon lime juice
1/2 teaspoon minced jalapeno pepper
2 teaspoons sugar
salt and pepper
1 teaspoon extra-virgin olive oil
4 mahi mahi, red snapper, sea bass, or halibut filets (4 oz. each)
Mix the blueberries, mango, onion, cilantro, lime juice, jalapeno, sugar, and 1/4 teaspoon salt in a bowl.  Do not worry about crushing the blueberries- you want the juice to release.  Set mixture aside. 
Heat the oil in a grill pan or skillet over medium-high heat.  Season the fish with salt and pepper and place skin side down, in the pan.  Cook for 4 to 5 minutes, until the skin is lightly charred and crispy. Turn and sear for another 2 to 3 minutes or until cooked through.  Avoid overcooking- the fish should flake easily with a gentle touch of a fork.
Top each piece of fish with the blueberry mixture.  Makes 4 servings.
160 calories, 27 g protein, 7g carbohydrates, 2 g fat (0 g saturated), 280 mg sodium, 1 g fiber 
Chicken Brushetta
5 oz. Boneless, Skinless, Chicken Breast (butterflied)
1 tsp. onion powder
1 tsp. chili powder
1 plum tomato, diced
2 tbsp. fresh basil, thinly sliced
1 tsp. garlic, minced
1 tsp. olive oil
2 cups steamed green beans
Salt/Pepper to tastPrep:  Season chicken with onion powder and chili powder and grill or broil until done, about 4-5 minutes per side.  To make brushetta combine tomatoes, basil and minced garlic and season with salt and pepper to taste. Top chicken with the brushetta and served with steamed green beans.

Calories:  377  Protein: 48 g  Carbs:  22 g  Fiber: 3 g  Fat total: 10 g 
Chicken Quesadilla
4 oz bonelss chicken breast
1- 6 in. whole wheat tortilla
1/2 cup diced tomatoes
2 romaine lettuce leaves, shredded
1/4 cup reduced fat cheddar cheese, shredded
1/4 cup salsa
taco seasoning and cilantro to tastePrep:  Season chicken with taco seasoning and grill or broil on both sides until cooked through.  Cut chicken into strips and pile the chicken, tomatoes, lettuce, cheese, and salsa onto tortilla and wrap.Calories:  396   Protein: 50 g    Carbs:  31 g    Fiber: 4.5 g     Fat total: 10 g 
Protein OATMEAL! 
1/2 cup quick cooking oats + Tbsp peanut butter + 1 scoop of protein powder (banana is best, but used vanilla today) Don’t forget to add fruit if you like!
If you are in need of a whey protein powder check out Beachbody’s – they have 2 great flavors- CHOCOLATE or VANILLA 🙂 
Green Peppers & Ham Scramble
1 whole egg plus 2 egg whites
3 slices (2 ounces) ham (or turkey bacon) cut in thin strips
1/2 bell pepper, chopped
1 ounce pepper jack cheese (or cheddar) shredded
2 scallions, chopped
Salt and Pepper to tasteCalories:  395      Protein:  35g     Carbs:  37g    Fiber:  3.5g     Total Fat:  3.5g 
Apple Cinnamon Raisin Oatmeal Bars

4 cups oats
1/2 cup light brown sugar
2 tbsp. cinnamon
2 teaspoons baking powder
1/2 teaspoon salt
3 cups almond milk
1 cup unsweetened applesauce
2/3 cups egg whites
2 tbsp. vanilla
1 apple diced
1 cup raisins
Mix all dry ingredients
Beat all wet ingredients
Add all together and stir
Add apples and raisins
Put in 9 x 11 pan, sprayed with nonstick cooking spray
Bake on 350 25-30 mins
Makes approx. 16 bars

SUGAR 15 (much of the sugar is derived from the use of raisins and apple)

Garden Pasta Salad
garden pasta salad
To make this scrumptious salad more substantial, toss in canned chunk light tuna, cooked chicken or flavored baked tofu. To make this dish ahead, cover and refrigerate for up to one day.Serves: 6
Preparation time: 35 minutesIngredients
2 cups uncooked whole-wheat rotini (6 ounces)
1/3 cup reduced-fat mayonnaise
1/3 cup low-fat plain yogurt
2 tablespoons extra-virgin olive oil
1 tablespoon red wine vinegar or lemon juice
1 clove garlic, minced
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
1 cup cherry or grape tomatoes, halved
1 cup diced yellow or red bell pepper (1 small)
1 cup grated carrots (2-4 carrots)
1/2 cup chopped scallions (4 scallions)
1/2 cup chopped pitted Kalamata olives
1/3 cup slivered fresh basilPreparation
1. Bring a large pot of lightly salted water to a boil. Cook pasta, stirring occasionally, until just tender, 8-10 minutes, or according to package directions. Drain and refresh under cold running water.2. Whisk mayonnaise, yogurt, oil, vinegar (or lemon juice), garlic, salt and pepper in a large bowl until smooth. Add the pasta and toss to coat. Add tomatoes, bell pepper, carrots, scallions, olives and basil; toss to coat well.Enjoy!Nutrition Facts
Per serving:
205 calories
9 g fat (2 g sat, 5 g mono)
1 mg cholesterol
29 g carbohydrate
6 g protein
4 g fiber

291 mg sodium

Jicama Apple Slaw
apple slaw
Crunchy jicama and apple plus oranges and avocado combine in this crisp and refreshing dairy-free slaw. Jícama is a round root vegetable with thin brown skin and white crunchy flesh. It has a slightly sweet and nutty flavor.Serves: 6
Preparation time: 35 minutesIngredients
1/3 cup packed chopped fresh cilantro, plus leaves for garnish
2 tablespoons chopped fresh mint, plus leaves for garnish
1-2 tablespoons minced jalapeño pepper
1 teaspoon sugar
3/4 teaspoon salt
1/2 teaspoon ground cumin
1/4 cup lime juice
1/3 cup extra-virgin olive oil
1 1-pound jícama
1 tart green apple, cored (not peeled)
2 navel oranges
2 avocados, dicedPreparation
1. Place 1/3 cup cilantro, 2 tablespoons mint, jalapeño to taste, sugar, salt, cumin and lime juice in a food processor. Process until finely chopped, about 30 seconds, stopping once to scrape down the sides. With the motor running, add oil through the feed tube in a slow, steady stream until the dressing is well combined. Transfer the dressing to a large bowl. Do not clean the processor, but change to the shredding disk.2. Using a small, sharp knife, carefully peel jícama, making sure to remove both the papery brown skin and the layer of fibrous flesh just underneath. Cut the jícama and apple into pieces that will fit comfortably through your processor’s feed tube. Shred the jícama and apple in the processor. Add to the bowl with the dressing.3. Using a sharp knife, remove the peel and pith from the orange. Working over the bowl with the slaw (to catch any juice), cut the orange segments from the surrounding membranes, letting them drop into the bowl. Squeeze any remaining juice into the slaw. (Discard membranes and peel.) Add avocados; gently toss to combine. Serve immediately, garnished with cilantro and mint leaves.


Nutrition Facts
Per serving:
288 calories
20 g fat (3 g sat, 10 g mono)
0 mg cholesterol
29 g carbohydrate
3 g protein
8 g fiber
291 mg sodium
584 mg potassium

Strawberry Shortcake
You’ll want to try this recipe with other fruit, too; peaches, raspberries and blueberries are natural choices. This dessert makes use of white whole-wheat flour, made from a special variety of white wheat. It’s light in color and flavor but has the same nutritional properties as regular whole-wheat flour.Serves: 12 servings
Preparation time: 1 hourIngredients
For the shortcakes:
2 cups cake flour, plus more for dusting
1 cup white whole-wheat flour or whole-wheat pastry flour
1/4 cup sugar
1 tablespoon baking powder
4 tablespoons cold unsalted butter
4 tablespoons (2 ounces) reduced-fat cream cheese (Neufchâtel)
1/4 cup canola oil
1 large egg, lightly beaten
3 tablespoons nonfat buttermilkFor the filling:
4 cups sliced hulled strawberries (about 1-1/4 pounds whole berries)
3 tablespoons sugar
1/2 cup whipping cream
1/2 cup reduced-fat sour creamPreparation
To prepare shortcakes:
1. Preheat oven to 400°F.2. Whisk cake flour, white whole-wheat (or whole-wheat pastry) flour, sugar and baking powder in a large bowl. Cut in butter using two knives or a pastry cutter until the pieces are about the size of peas. Cut in cream cheese until it’s the size of peas. Drizzle oil over the mixture; stir with a fork until just combined (the mixture will be crumbly). Make a well in the center and add egg and buttermilk. Gradually stir the wet ingredients into the dry ingredients with a fork until the mixture is evenly moist. Knead the mixture in the bowl two or three times until it holds together.

3. Turn the dough out onto a lightly floured surface. Dust with flour and roll into an 8 x 10-inch rectangle about 1/2-inch thick. Cut the edges square using a butter knife. Cut the dough into 12 equal shortcakes. Transfer to a baking sheet.

4. Bake the shortcakes until puffed and lightly golden, about 20 minutes. Let cool slightly.

To prepare filling:
1. Toss strawberries with sugar in a medium bowl. Whisk whipping cream in a medium bowl until it’s thick and holds its shape, 1-2 minutes. Whisk in sour cream until combined.

2. To serve, split shortcakes horizontally. Spoon berries and juice onto the bottoms, top with the cream mixture and replace the shortcake tops.

Nutrition Facts
Per serving:
303 calories
14 g fat (6 g sat, 4 g mono)
48 mg cholesterol
38 g carbohydrate
5 g protein
2 g fiber
137 mg sodium
157 mg potassium

Barbecued Raspberry-Hoisin Chicken

Hoisin sauce paired with puréed tart raspberries makes a wonderful Chinese-inspired marinade and dipping sauce for grilled chicken. You can find Hoisin sauce in the Asian section of your supermarket. To plan ahead, marinate the chicken thighs for at least two hours – or up to 24 hours – before grilling.Serves: 4
Preparation time: 2-3/4 hoursIngredients
1 cup fresh or frozen raspberries
3/4 cup hoisin sauce
5 tablespoons rice vinegar, divided
1 clove garlic
1 strip (2-by-1/2-inch) orange zest
1 tablespoon chopped fresh ginger
1/8 teaspoon freshly ground pepper
Pinch of crushed red pepper
1-1/2 pounds boneless, skinless chicken thighs, trimmed, each cut into 3 crosswise strips
2-1/2 cups water
1 cup long- or medium-grain brown rice
1/3 cup thinly sliced scallion greens, dividedPreparation
1. Combine raspberries, hoisin sauce, 3 tablespoons rice vinegar, garlic, orange zest, ginger, pepper and crushed red pepper in a blender or food processor. Blend or process until smooth, about 1 minute. Set aside 1/4 cup for a dipping sauce.

2. Transfer the remaining marinade to a medium bowl and add chicken; stir to coat. Cover and refrigerate for at least 2 hours and up to 24 hours.

3. Combine water and rice in a medium saucepan and bring to a boil. Cover, reduce heat to a simmer and cook until most of the liquid has been absorbed, 40-50 minutes. Remove from the heat and let stand, covered, until ready to serve.

4. Preheat grill to medium-high or preheat the broiler to high.

5. Meanwhile, remove the chicken from the marinade, scrape off excess (discard marinade), and thread onto 4 skewers, distributing equally.

6. Grill the chicken until browned and cooked through, 3-4 minutes per side. If using the broiler, place the chicken on a broiler pan coated with cooking spray and broil 4 inches from the heat source until cooked through, about 5 minutes per side.

7. Just before serving, sprinkle the rice with the remaining 2 tablespoons vinegar and 1/4 cup scallions; fluff with a fork. Sprinkle the chicken and rice with the remaining scallions. Serve with the reserved dipping sauce.

Nutrition Facts
Per serving:
398 calories
11 g fat (3 g sat, 4 g mono)
86 mg cholesterol
44 g carbohydrate
28 g protein
4 g fiber
313 mg sodium
376 mg potassium

Berry Berry Smoothie
This smoothie is loaded with 4 superfoods.  It’s a must-try for sure!
¾ cup instant oatmeal, nuked in water
¾ cup fat-free milk
¾ cup frozen blueberries, strawberries, and raspberries
2 teaspoons vanilla whey protein powder
3 ice cubes
Pour the cooked oatmeal, milk, berries, whey protein powder, and ice into a blender.  Puree until drinkable.  If you desire a sweeter smoothie, add honey to taste.
Makes 2 servings.
Per serving:  144 calories, 7 g protein, 27 g carbohydrates, 1 g fat ( 0 g saturated), 109 mg sodium, 4 g fiber
The Ultimate Power Breakfast
This delicious breakfast dish is loaded with 8 superfoods!! Quick, simple and extremely good for you!!


1 egg white
1 cup 1% milk
¾ cup plain, instant oatmeal
½ cup mixed berries
1 Tablespoon chopped pecans or sliced almonds
1 Teaspoon Vanilla Whey protein powder
1 teaspoon ground flaxseed
½ banana, sliced
1 Tablespoon plain yogurt
Whisk together everything but the banana and yogurt in a microwavable bowl.  Microwave for 2 minutes or until set.  Let cool for a minute.  Tip with the banana and the yogurt.  It’s also optional to sprinkle cinnamon on top.
570 calories, 29 g protein, 80 g carbohydrates, 18 g fat (4.5 g saturated), 200 mg sodium, 11 g fiber.
Balsamic & Parmesan Roasted Cauliflower
recipe 2
4 servings, about 1 cup each
Active Time: 10 minutes
Total Time: 35 minutes

8 cups 1-inch-thick slices cauliflower florets, (about 1 large head; see Tip)
2 tablespoons extra-virgin olive oil
1 teaspoon dried marjoram
1/4 teaspoon salt
Freshly ground pepper to taste
2 tablespoons balsamic vinegar
1/2 cup finely shredded Parmesan cheese


Preheat oven to 450°F.
Toss cauliflower, oil, marjoram, salt and pepper in a large bowl. Spread on a large rimmed baking sheet and roast until starting to soften and brown on the bottom, 15 to 20 minutes. Toss the cauliflower with vinegar and sprinkle with cheese. Return to the oven and roast until the cheese is melted and any moisture has evaporated, 5 to 10 minutes more.

Tips & Notes

To prepare florets from a whole head of cauliflower, remove outer leaves. Slice off the thick stem. With the head upside down and holding a knife at a 45° angle, slice into the smaller stems with a circular motion—removing a “plug” from the center of the head. Break or cut florets into the desired size.


Per serving: 149 calories; 10 g fat ( 3 g sat , 6 g mono ); 7 mg cholesterol; 10 g carbohydrates; 7 g protein; 4 g fiber; 364 mg sodium; 490 mg potassium.

Egg Spinach & 2 Cheese Crust-less Quiche

spin egg quiche
Cooking spray (olive oil)
1 Tbsp. olive oil
1 medium onion, diced
 1 1/2 cup Baby spincah, fresh not frozen
10 Large Eggs
1 1/2 cups grated or shredded low-fat mozzarella cheese
2 Tbsp. Skim Milk
1/2 Tsp. dried thyme leaf
1/2 Tsp. Fresh Black pepper
2 Tbsp. grated romano or parmesan cheese
Preheat oven to 375 degrees F.  
Prepare a casserole dish by spraying with olive oil.
In a non-stick frying pan, heat olive oil & saute the onion for 2 minutes.
Add the spinach, and stir for 2 minutes, until the spinach wilts.
Spread the spinach mixture in the bottom of the casserole dish.
In a large bowl, whisk the eggs until frothy.
Stir in all the remaining ingredients.
Pour the mixture into the casserole dish.  
Stir gently with a fork here and there to bring the spinach to the surface.
Bake for 35 minutes until the casserole is lightly browned and a bit puffy.
Remove from the over and let cool for 5 minutes before eating.

Fruity Breakfast Wraps

fruity breakfast wraps
These are a fun breakfast treat!  You can pretty much make them with any fruits you want, but below is one of my favorite combinations.

You will need:2 large bananas
1/2-1 cup strawberries, chopped
2 peaches or nectarines, diced
2 Tbsp. Cinnamon
1/2 Tbsp. Pure vanilla extract
4 Tortilla wraps, use wholewheat if available
Olive oil spray
1 cup Greek Yogurt


To prepare the fruit, thickly slice the bananas into a bowl, add the strawberries and nectarines, sprinkle over 2 tablespoons of the cinnamon and set aside.

Heat a ridged griddle-pan. Lightly spray one side of each tortilla with olive oil spray  and lightly sprinkle with some of the remaining cinnamon.

Place on the hot griddle, cinnamon sprinkled side down and warm each tortilla for 1 minute or until the tortilla is warmed and has griddle marks.

Quickly spread the Greek Yogurt on one half of the inside and add 2 large spoonfuls of the fruit. Fold a side over the fruit, then fold over the sides and roll up tightly, cut in half and serve.

Repeat with the remaining tortillas.

Creamy Indian-Spiced Vegan Sweet Potato Soup

sweet potato soup
2 large sweet potatoes (or 3-4 cups leftover mashed sweet potatoes)
1 medium onion, diced
2 tsp olive oil
1 tsp grated fresh ginger root
2 cloves garlic, smashed
1 tsp curry powder (hot or sweet; I use hot, of course)
1/2 tsp turmeric
1 tsp ground cumin
1 tsp fresh lemon juice, or more to taste
1 tsp agave nectar (or honey), or more to taste
6 oz coconut milk, or more to taste
Kosher salt and fresh black pepper, to taste
A few teaspoons of chopped apple and cashews, for garnish


Pierce the sweet potatoes in a few places, and cook in the microwave on full power for 9 minutes, or until the potatoes are quite soft. When they’re cool enough to handle, scrape out the flesh into a bowl, and discard the skins. (Skip this step if you’re using leftover mashed potatoes.)

In a Dutch oven, saute the onions in the oil over low heat for 2-3 minutes, until translucent. Add the ginger and garlic, and saute for 1 minute, stirring constantly. Stir in the curry powder, turmeric and cumin, and cook for 20 seconds until just slightly fragrant. Add the sweet potato plus 1 cup of water, and stir to combine all ingredients.

Bring to a boil, then reduce the heat to simmer. Stir in the lemon juice and honey. Taste, and add salt and pepper as needed.

Then, add the coconut milk. Stir to incorporate, and simmer for 5 minutes. Remove the pot from the stove, and use an immersion blender to puree the soup to the texture you like . If you don’t have an immersion blender, let the soup cool for a few minutes, and puree in batches in a food processor or blender.

If the soup is too thick, add more coconut milk and/or water. Taste the soup, and adjust seasonings with more lemon, honey, salt and pepper, to your liking.

Serve hot, garnished with chopped apples and cashews

Serves 4

Buttermilk and Oat Pancakes

oat and orange pancakes
These buttermilk and oat pancakes are healthy and low GI, yet they’re a wonderful sweet treat too. Served with an orange syrup… YUM!!! 

2 cups Buttermilk
1 1/2 cups Oats
4 Tbsp. Self Raising flour
4 Tbsp. Ground Almonds
1 Tsp. Salt
3 Tbsp. Honey
1 egg and 1 egg yolk
4 Tbsp. Coconut oil (melted)
Zest of 1 Orange
1 teaspoon Bi-carbonate of soda
Coconut oil for frying and non-stick spray

Orange syrup:
Orange Syrup
1 cup Fresh Orange juice
Juice of 1 lemon
2 Tbsp. sugar / or honey


Pour the buttermilk over the oats and leave to stand for 10 minutes.

In a separate bowl:
Sift the flour and mix in the almonds.Stir the honey, eggs, oil and zest and then add the oat mixture.Cover and leave to rest in the fridge for an hour.Spray a Teflon pan and then heat a thin layer of coconut oil in the pan.Add enough of the pancake mix to cover the pan. The mixture is rather thick so you might need a spoon to spread it around.Fry until the top makes small bubbles and is almost set.

Turn over and fry until golden brown. Keep warm and repeat with remaining mixture.

Serve with orange syrup.

Orange syrup:
Boil together until reduced by half.

I also made some orange “chips” – Thinly slice an orange. Sprinkle with a little sugar and bake at 390 degrees F until caramelized.

Serves 8

Spinach Salad with Honey Mustard Vinaigrette

spin salad
For the vinaigrette:
1 tsp honey
1/2 tsp Dijon mustard
Juice of half a lemon (2 tsp)
2 Tbsp extra virgin olive oil
Large pinch each of kosher salt and fresh black pepper
For the salad:
4 cups baby spinach leaves
1 large avocado, peeled and diced
2 hard boiled eggs, peeled and roughly chopped
6 cherry tomatoes, sliced in half
2 strips of bacon, cooked and drained (optional)
** I personally don’t include the bacon, but totally up to you!


In a small jar with a tight-fitting lid, combine all ingredients for the vinaigrette. Shake vigorously to emulsify the dressing, and set aside.

Assemble the salad on two plates. In a small bowl, toss the spinach with a little bit of the dressing, and place on the plates. Toss the avocado in the same bowl with a bit of dressing, and arrange on top of the spinach, along with the eggs, bacon and cherry tomatoes.

Drizzle more of the dressing on top of everything, just as much as you need but not more. Serve at room temperature.

Oatmeal Strawberry Banana Muffin

oatmeal strawberry banana muffin recipe
2 cups dry old fashioned oats
2 bananas, smashed
3/4 cup organic strawberry yogurt
1/2 cup granulated sugar
2 tsp baking powder
3 eggs
cinnamon to sprinkle on top


Oven at 350 degrees F.

Place the oats into a food processor and pulse until relatively smooth. Place into a large bowl.

To the bowl add in the sugar and baking powder. Mix to combine.

Add in the banana, yogurt and eggs. Mix to combine. The batter will be thin.

Be sure to spray the paper liners with non stick butter spray. Scoop the batter in filling most of the way, these don’t rise very much.

Bake for about 15-18 minutes or until lightly golden and a toothpick comes out clean. Sprinkle with cinnamon.

G-Free Blueberry Muffins

g-free blueberry muffins
2 cups gluten-free all-purpose flour
3/4 cup sugar
2 teaspoons baking powder
1 teaspoon maizena
1/2 teaspoon salt
1/2 cup (1 stick) unsalted butter, melted and cooled
1/2 cup whole milk
2 large eggs
2 teaspoons grated lemon zest
1 teaspoon vanilla extract
1 1/2 cups Blueberries


Preheat oven to 375.  Lightly butter or grease a 12-cup muffin pan or line with paper liners.

Stir together flour, sugar, baking powder, maizena and salt in a medium bowl until blended. Whisk together butter, milk, eggs, lemon zest and vanilla in a large bowl until combined. Stir in flour mixture until partially moistened. Fold in blueberries until evenly mixed. Batter will be thick, do not over stir.

Divide batter evenly between muffin cups, filling each about three-fourths full.

Bake 10 minutes. Rotate pan and continue to bake about 10 minutes longer or until muffins are golden brown and toothpick inserted in center comes out clean. Cool in pan 3 minutes. Serve warm or remove to wire rack to cool completely.

Blueberry Oatmeal Protein Pancakes

3/4 cups old fashioned oats
3/4 cups old fashioned oats, blended to flour consistency
1/2 cup egg whites
1 cup almond milk
1 scoop vanilla whey protein powder
1 Tsp. cinnamon
Blueberries (as many as you desire) I added about a 1/2 cup
For yogurt topping:
1/2 cup vanilla non-fat Greek yogurt
1 Tbsp. Maple Syrup
1 Tsp. cinnamon
Add fruit as topping.  

 Cajun Chicken & Avocado

This Cajun Chicken and Avocado recipe is a great low carb dinner


2 free range chicken breasts
1/2 tbsp cumin
1/2 tbsp ground coriander
1/2 tbsp paprika
1 red onion – peel and chop finely
1/2 fresh chilli – de-seed and chop finely
1 tbsp fresh coriander – chop finely
1 tomato – chop finely
1/2 lime – halve and juice
1 avocado
olive oil, salt & pepper


Put a few glugs of olive oil in a griddle/frying pan on medium to high heat. Mix cumin, coriander, paprika, salt and pepper in a large bowl or casserole dish. Roll the chicken breasts in the spices until coated all over. Sear the chicken in the oil and cook for about 6 minutes each side. Turn only once. When done, remove from pan, cover with tin foil on a plate and set aside to rest for 5 minutes.

Mix the tomato, onion, coriander, chilli, lime juice and a little salt in a bowl to make up the salsa.

Halve, stone, peel and slice the avocados into 1 cm slices.

To serve: slice the chicken and plate alternate slices of chicken and avocado, accompanied by a serving of salsa on the side. Or pile the sliced chicken and avocado on your plate and top with the salsa.
Recipe can be doubled for 4 people


Serves 2

Quick Green Detox Smoothie


3 kale leaves
1 cup coconut milk
1/2 cup pineapple (cut in pieces) or 1 cup pineapple juice
1 tsp cinnamon
1 tbsp honey
2-3 ice cubes (optional)


Select the best leaves and remove the stem. Cut the leaves in a few pieces with your hands. Cut the pineapple in to cubes and blend all the ingredients until you get a smooth consistency.


Makes 1

Baked Apples & Cinnamon

cinnamon apples

Ingredients: (6 servings)
6 apples, peeled, cored, and sliced
½ cup unsweetened applesauce
1 teaspoon stevia
2 teaspoon cinnamon
1.      Preheat overn to 350 degrees F
2.    Spray 9” x 13” casserole dish with olive oil cooking spray
3.    Combine all ingredients in a mixing bowl, and stir to coat apples completel y.
4.    Cook for 30-40 minutes, or until apples are tender.
Nutrition Info:
Per serving:  Cals:  96, Fat:  0.3 g, Protein:  0 g, Sodium:  2 mg, Fiber 3 g, Carbs:  26 g, Sugar:  18 g

Spinach Salad with Homemade Basil Pesto



For the pesto dressing:
2 cups fresh basil leaves
1/4 cup fresh pine nuts
2 cloves garlic, minced
1 Tbsp black pepper
1/2 tsp salt
1/4 cup extra virgin olive oil
For the salad:
2 cups baby spinach leaves, washed and trimmed
1/2 cup canned black olives, halved
1 small red bell pepper, cored and diced
1/2 cup crumbled feta cheese
1/4 cup pine nuts
Fresh black pepper



To make the pesto dressing: Place basil, nuts, garlic, salt and pepper in a food processor and pulse until chopped. With the machine running, add olive oil in a stream. Thin the dressing with 2 Tbsp water, and set aside. (Can be made up to 3 days in advance.)


In a large mixing bowl, combine the spinach, olives, bell pepper and feta.


In a small dry nonstick frying pan, toast the pine nuts over low heat for 2-4 minutes, until the nuts are just starting to brown and become fragrant. Remove from heat, and add to the spinach mixture.


Toss the salad with just enough of the pesto dressing to moisten all of the ingredients without drowning them (you will have leftover dressing; refrigerate and use for another dish). Add fresh black pepper, to taste.


Serve at room temperature.



Serves 4


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