Monday, December 24, 2012

Blueberry Pecan Muffins (Vegan, Eat Clean)


1 cup almond milk (or soy milk)
1 tsp apple cider vinegar
3 tbsp coconut oil (or canola, sunflower etc)
1 tbsp maple syrup
1/4 c sugar (for sugar free, replace with stevia)
1/4 c stevia
1 cup organic non-bleached flour
1/4 c whole wheat flour
1 tbsp cornstarch
1 tsp baking powder
1/4 tsp baking soda
1/2 tsp ground cinnamon
1/4 tsp salt
1/4 tsp nutmeg
1/4 c chopped pecans (I put them in food processor)
1 cup dl frozen blueberries (keep them frozen, don’t thaw)

1/2 c pecans, roughly crushed
1 tbsp brown sugar
1 tbsp vegan butter


1. Preheat your oven to 350deg and line your muffins pan with paper liners.
2. In a big bowl stir together milk and vinegar to curdle the milk.
3. Melt the coconut oil if it’s not already liquid.
4. With a fork whisk in oil,stevia, syrup and sugar into the milk.
5. Sift together flour, cornstarch, baking powder, baking soda, cinnamon, nutmeg and salt and stir into the milk mixture. Do now overwork, mix just enough to moisten all of the dry ingredients.
6.Add frozen blueberries and 1/4 c pecans and stir into the batter.
7. Pour the batter into the muffin liners.
8. Make topping by mixing butter, pecans, and brown sugar. Sprinkle pecans, brown sugar (and butter) on top of the batter.
9. Bake in the middle of the oven for about 25 minutes or until a toothpick inserted into the center comes out mostly clean. Allow to cool for 5-10 minutes before removing from pan.

Tuesday, November 13, 2012

Mexican Quinoa

2 tsp. coconut or olive oil
2 cloves garlic, minced
1/2 cup uncooked quinoa, rinsed well and drained
3/4 cups vegetable or chicken broth
3-4 diced tomatoes, with juices
1 cup frozen corn (or kernels cut from 2 cobs of corn)
kosher salt
chili powder to taste
1 Tbsp cup chopped fresh cilantro
1 quarter of a lime, juiced

To finish:
Shredded cheese, cheese, sour cream, salsa, and/or avocado

1. Heat oil in a medium saucepan over medium-high heat. Add garlic to the pan and sauté until fragrant, about 1 minute.
2. Stir in the the quinoa, broth, tomatoes, corn, chili powder and salt to the pan. Bring to a boil.
3. Reduce the heat to medium-low and cover. Simmer for about 25 minutes, or until the liquid is fully absorbed.
4. Remove from the heat. Stir in the cilantro and lime juice. Serve as desired with cheese, chives, salsa, avocado, and/or sour cream.

Thursday, November 8, 2012

Vegan Green Bean Casserole


Homemade Cream of Mushroom Soup
2 cans of green beans, drained and rinsed OR 2 (9oz) pkgs frozen cut green beans, thawed
1 container of French Fried Onions

1. Preheat oven to 350. Make the cream of mushroom soup according to link above. Once seasoning is adjusted...
2. Add green beans and 2/3 cup of Fried onions. Stir well. Place into baking pan.
3. Bake for 25 minutes. Remove. Add remaining onions to the top and bake again for 5 min until onions are golden brown. Serve warm.

Quick Homemade Vegetable Broth

1 cup warm water
1 Tbsp of onion powder
1 Tbsp of dried parsley
2 tbsp of sea salt
1 tbsp of garlic powder
1/2 tbsp of celery seed
1 tsp of sage
1 tsp of marjoram
1 tsp of black pepper
1 tsp of dill weed
dash of soy sauce


Mix well, then add to recipe :)

*you can take the longer route by boiling vegetables on the stove. That is definitely healthier and cleaner.

Cream of Mushroom Soup Vegan and Eat Clean


10 ounces mushrooms
3 cloves garlic, minced
1/4 onion
generous pinch cayenne pepper
Salt to taste
Fresh pepper to taste
3 tablespoons flour
3/4 cup vegetable broth (I made my own!)
3/4 cup non-dairy milk (such as almond or soy)

1. Trim and discard the mushroom stems and chop the mushrooms into pieces.
2. Oil pan and heat it. Add the mushrooms, onion, garlic, cayenne, salt, and pepper.
3. Cook until mushrooms are very soft and exude their juices. Whisk the flour into the vegetable broth and add to the mushrooms.
4. Simmer, stirring, until mixture thickens.
5. Add the milk and simmer until thick, about 5 to 10 minutes. Adjust the seasonings

Thursday, November 1, 2012

Experiment (Cherry) Chocolate Cake (Minimal added sugar)

I am trying to decrease or eliminate the amount of sugar in our baked goods. Plus I really wanted cherry chocolate cake, but we didn't have enough cherries for the recipe I, here it is...


2 cups organic unbleached all-purpose flour
1/2 cup cocoa powder
1 cup stevia
1/4 c brown sugar
1 teaspoon baking soda
1/4 teaspoon baking powder
1/2 teaspoon salt
1 Tbsp flax
1/2 cup warm coffee
1/2 cup almond milk
1/2 cup plus 1 tablespoon coconut oil
2 teaspoons pure vanilla extract
3/4 c pureed cherries (we used frozen and thawed it)


1. Preheat oven to 350 deg
2. Mix all dry ingredients. Then separately, mix all wet ingredients.
3. Combine, but do not over mix. Batter will be thick.
4. Place in greased pan, and cook for 30-35 minutes.

*We used vanilla icing to top!

Monday, October 29, 2012

Pumpkin Bread (Vegan and Eat Clean)

2 1/2 c unbleached flour
1 c. whole wheat flour
1 c. dark brown sugar
1/2 c stevia
1 tsp baking powder
3 tsp ginger
1 tsp salt
1 tsp nutmeg
1 tsp cinnamon
1 tsp allspice or pumpkin pie spice
1 c unrefined coconut oil
15 oz pumpkin puree
4 Tbsp maple syrup
8 Tbsp water
1 c. walnuts (I put these in the food processor and grind to small pieces for the kiddos!)
2/3 c. flaked coconut
1 1/2 tsp vanilla

1. Preheat oven to 350 deg.
2. Mix wet ingredients and dry ingredients in separate bowls. Combine, but do not over-stir
3. Fold in nuts
4. Bake for 1 hour and 15 minutes

*You could also make this into muffins!

Healthy Brownies! NO added processed sugar, and vegan!


3/4 c unbleached organic flour
1/4 c whole wheat flour
1/2 c unsweetened cocoa
1/4 c. stevia
1/4 c. agave nectar
1/2 tsp baking powder
1/2 tsp salt
1/2 c water
1/2 c unrefined coconut oil
1/2 vegan chocolate chips

1. Preheat oven to 350.
2. Mix dry ingredients. Mix wet ingredients separately. Fold in chocolate chips.
3. Add to small pan, and bake for 25 minutes.

*If you are making this for more than just a few people, I recommend doubling the turns out pretty small!

*For extra nutritional punch, I add 1 Tbsp chia seeds or 1 Tbsp flax seeds, which also adds a new ambiance of flavor!

Thursday, October 11, 2012

Radicchio Flat Bread


1/2 teaspoon active dry yeast
3/4 cup warm water (about 110 degrees)
Pinch of sugar
1 cup organic, unbleached flour, plus more for dusting
1/2 cup whole wheat flour
Coarse salt and freshly ground pepper
1 tablespoon extra-virgin olive oil, plus more for bowl and drizzling
2 Treviso radicchio (5 ounces each), quartered lengthwise
1 cup fresh ricotta cheese


1. Stir yeast, water and sugar. Let stand until foamy, about 5 min.
2 Add flour, 1/2 tsp salt, and oil until combined. Turn out dough onto lightly floured surface and knead with floured hands until smooth, about 2 minutes.
3. Transfer to oiled bowl and cover with plastic wrap. Let stand for 20 min in a warm, draft-free spot. Preheat oven to 400 deg.
4. Divide dough into quarters. On a lightly floured surface, roll out 1 peice of dough to 8x5". Transfer to baking sheet lined with parchment paper. Repeat with remaining dough
5. Divide radicchio among flatbread, and gently press into dough. Drizzle with oil; season with salt and pepper to taste.
6. Bake until flatbread is golden and crisp, about 15 min.
7. Meanwhile, whisk ricotta in a small bowl until lightened.
8. Once completed, drizzle flatbread with oil, re-season if needed. Serve flatbread with ricotta.

*caveat: serve without ricotta for vegan or dairy-free diet. Still delicious!

Clean Minestrone soup


1 red onion, chopped
4 cloves garlic, minced
1 small bunch of chives, chopped
1 medium bunch of basil
3 bay leaves
24 oz tomato sauce
1 can stewed tomatoes
2 cartons chicken broth (can use vegetable as well)
3 carrots
3 parsnips (or use 6 carrots instead if you prefer)
2 zucchini
1 small eggplant
2 cans kidney beans (I use 1 red and one white) Look for BPA free cans!
1 pack frozen peas
1 pack frozen corn
1 package mushrooms
3 stocks celery
2 tbsp. extra virgin olive oil or coconut oil
1/2 c barley


1. Saute onions and garlic in oil. Add herbs.
2. Add tomato products and stock to pot and bring to soft boil.
3. Add beans and all other veggies and barley to the pot. Cook at a soft boil until all vegetables are cooked through. Regular barley will take about 45 min to cook completely.

*caveat: vegetable broth to make this vegan. You can replace barley with quinoa or with clean pasta. Serve with radicchio flat bread and whipped ricotta cheese

Friday, October 5, 2012

My Favorite Website!

Here is one of my favorite website:

From clean eating information to recipes, from motivation to cookbooks, it is a great resource!

Thursday, September 27, 2012

"Creamy" Tomato Thyme Soup


2 Tbsp oil (olive or coconut)
1 Medium yellow onion, chopped
2 large carrots, peeled and chopped
1 stalk celery, chopped
2 cloves garlic, minced
1 tsp fresh thyme leaves
pinch crushed red pepper flakes
3 1/2 c chopped tomatoes (including juices)
3 cups chicken broth
2 Tbsp sour cream or Greek yogurt
shredded Parmesan cheese

1. Heat oil to medium-low. Add onion, carrot, celery and cook, stirring occasionally until soft, about 12 min. Add garlic, thyme, and pepper flakes and cook, stirring for 1-2 more mins.
2. Add tomatoes, including juices, and broth. Increase heat to high and bring to boil, then reduce heat to low. Simmer for 20 minutes.
3. Puree soup. Serve warm, stirring in yogurt/sour cream if desired and garnishing with Parmesan cheese.

*you can make this vegan by using vegetable broth and removing dairy. Additionally, for those with dairy allergies, try soy based sour cream! Check shredded cheese and yogurt for gluten contents.

Healthy Muffuletta


1- 1 1/2 lb organic chicken breasts
4 tsp olive oil
fresh ground black pepper
4 cloves garlic, minced
2 zucchini, trimmed and sliced 1/4" thick lengthwise
1/2 cup pimento stuffed green olives and Kalamata olives
1 stalk celery, diced
1 cup roasted red peppers, finely diced
1/2 small sweet onion, finely diced
2 Tbsp red wine vinegar
1 Tbsp each oregano and parsley
sliced sourdough or pumpernickel
(low fat) provolone cheese


1. Preheat oven to 350 and ensure one rack is on top third and one on bottom third of oven.
2. Brush chicken with 1 tsp oil and season with pepper and half of garlic. Place on parchment-lined sheet and roast on bottom rack in oven for approximately 1 hour.
3. Meanwhile, brush zucchini strips with 1 tsp oil and season with pepper. Arrange in single layer on parchment lined sheet and roast on top rack for 25 min.
4. Once cooked, remove zucchini and chicken and let cool.
5. While roasting, prepare olive salad: coarsely chop olives and transfer to medium bowl. (I like to add a touch of the olive juices :) Add remaining garlic, 2 tsp oil, celery, red peppers, onion, vinegar, oregano and parsley
6. Once chicken is cool enough to handle, chop into small pieces.
7. To assemble sandwich, spread olive salad on bottom half of bread. Layer with zucchini, cheese and chicken, then top with olive salad and bread.

*you can also do this with turkey, and it is a great way to use up leftover holiday turkey.

Chicken Korma


5 boneless, skinless chicken breasts (about 7 oz. each), cut into bite-sized pieces
1 tbsp. olive or coconut oil
1 large yellow onion
5 garlic cloves
3-4 pods cardamom
1 tsp. ground ginger
1/4 tsp. allspice
1/4 tsp cinnamon
1/2 tsp coriander
1/2 tsp cloves
1/2 tsp mustard seeds
1 tsp. cumin
1 tsp. turmeric
1 tsp. chili powder
1 tsp. garam masala
1/4 cup tomato sauce
1/2 cup chicken broth
1/2 cup light coconut milk
1 cup roasted cashew pieces, no added salt
1/2 cup non-fat, plain Greek yogurt
Salt to taste


1. Saute onions, garlic and cardamom in olive or coconut oil until onions translucent.
2. Add remaining spices.
2. Add chicken until mostly cooked.
4. Add remaining ingredients EXCEPT for the yogurt. Cook until chicken is cooked through.
5. Remove from heat and stir in yogurt and salt to taste.
6. Serve over basmati or brown rice and/or with clean eating naan. Can use quinoa instead if you are gluten free.

*caveat: this dish can easily be made dairy free by omitting the yogurt and adding more coconut milk or a soy based yogurt. Check yogurt for gluten contents

Monday, September 24, 2012

Gluten free information

We are not completely gluten free. Shocker right? But we do try to limit it to some degree. There are plenty of reasons for this:

A gluten-free diet isn’t just for those with celiac disease or a wheat allergy. Although eating wheat products, especially whole wheat, does offer some health benefits, the gluten can actually be harmful. Here are some reasons you may want to go gluten-free.

Humans don’t fully digest wheat. The undigested portions of wheat begin to ferment, producing gas. Icky, belchable, fart-forming gas.

Wheat is a pro-inflammatory agent. A pro-inflammatory agent is rapidly converted to sugar, causing a rise in the body’s insulin levels, causing a burst of inflammation at the cellular level, among other problems.

Wheat can cause leaky gut syndrome. Leaky gut syndrome is a condition whereby stuff is leaking from your gut into your bloodstream — stuff that shouldn’t be there, such as toxins.

Refined wheat has little nutritional value. Did you know that manufacturers actually have to enrich refined wheat because they’ve taken out all the nutrients? And even then, the wheat’s not that valuable, nutritionally speaking.

Wheat is one of the top-eight allergens. Millions of people are allergic to wheat — so many, in fact, that it has made it onto the top-eight allergen list.

Many people have gluten sensitivity or celiac disease, and don’t know it. So, how many people fall into this category? No one knows for sure. But 1 in 100 people has celiac disease — but most don’t know it. No one knows how many people have gluten sensitivity, but estimates are that it may be as high as 50 percent, or even 70 percent, of the population.
from :

For awesome information:

For recipes:

Wednesday, July 11, 2012

Lime Soup Eat Clean (Yucatan style)

2 Tbsp EVOO
3 boneless, skinless organic chicken breasts or thighs, cut into 1/2 " cubes
cumin, chili powder, Paprika
1 jalepeno pepper, finely chopped and seeded
1/4 red onion, diced fine
4 cloves garlic, minced
8 cups organic free range chicken broth
1/2 c baby spinach leaves
2 medium tomatoes
4 scallions, bulbs removed, finely chopped
2 Tbsp cilantro leaves
sea salt and pepper to taste
4-8 corn tortillas, very thinly sliced into 2 " matchsticks
2 limes, including zest of 1 lime
sour cream


1. Season chicken with salt, pepper, 2 tsp cumin, 1 tsp chili powder, 1 tsp paprika. Heat 1 tsp oil on med-high. Add chicken, jalepeno, cumin, onion, garlic. Cook until chicken is no longer pink in center, and onions soft, stirring occasionally.

2. Add broth to mixture and boil over high. Once boiling, add spinach, tomatoes, scallions, cilantro, juice of 1 lime, zest of 1 lime, salt, pepper and 1 Tbsp oil. Decrease heat to low or remove from heat, covered, for at least 5 min to meld flavors and continue cooking vegetables slightly.

3. Meanwhile, heat nonstick pan with cooking spray or EVOO over med-high. Add tortilla matchsticks in bunches and cook for approximately 2 min or until golden and crispy.

4. To serve: add matchsticks, 1 Tbsp sour cream, squeeze of 1/4 lime, and, if desired, garnish with cilantro.

*My kids also really liked adding a bit of rice to this soup.
**Could remove chicken and replace chicken broth with vegetable broth, and even add a bit of avocado to the mix to make a tasty vegan option. For gluten intolerance, be careful- not all corn tortillas are gluten free!

Sunday, July 1, 2012

Lentil Cabbage Soup with Smoked Sausage


1-2 lbs Cajun smoked sausage
2 Tbsp tomato paste
2 bay leaves
2 tsp thyme
3 tsp cumin
2 cups lentils, dry
3 carrots, diced
2 robs celery, diced
1 head of cabbage, sliced small
1/2 onion, diced
6 cloves garlic, minced
4 cups vegetable or chicken broth
6 cups water
1 Tbsp olive oil
salt and pepper to taste


1. Brown sausage in pot in oil. Once brown, Add onions, carrot, celery, garlic. Saute and stir frequently to prevent sticking or burning.
2. Once onions, translucent, add tomato paste, bay leaves, seasonings and saute for 1-2 more minutes.
3. Add lentils, broth, water, and bring to boil.
4. While water coming to boil, chop cabbage. Add to pot once boiling, salt and pepper to taste. Lower to simmer for approximately 1 1/2 to 2 hours or until cabbage and lentils are tender.

* Can easily remove the sausage for a delicious vegan version!
** If you haven't seen my previous caveat on Cajun smoked sausage, the sausage we use is not store bought. It is made in LA by my family from fresh veal and pork, smoked by my dad. It does not taste the same with store bought, although it would work. I have also seen many recipes that use Italian sausage.

Chocolate Chip Oatmeal Cookies



1 1/2 c unbleached organic flour
1/2 c whole wheat flour
1 c quick cook oats
1/3 c unbleached organic sugar
1/3 c stevia
1/3 c brown sugar
1/2 tsp baking soda
1/2 tsp baking powder
1/2 tsp salt
1 c organic vegan chocolate chip
1/4 tsp cinnamon
1/2 cup coconut oil (I melt a bit first)
1 Tbsp vegan butter
1/2 c almond or Silk coconut milk
1 tsp organic pure vanilla extract
1 Tbsp dark molasses
1 flax egg (1 Tbsp flax, 3 Tbsp water--let sit for a bit before adding to recipe).


1. Preheat oven to 350
2. Mix all dry ingredients
3. Separately mix all wet ingredients, including flax egg
4. Add wet mixture to dry mixture until well incorporated
5. Roll dough into compact balls, place on greased baking sheet or parchment paper, and squish down to make saucers.
6. Bake in oven for 10 minutes. Avoid the temptation...let cool for at least 5 minutes, then devour.



2 medium cucumbers, peeled and seeded
2 cups low fat, plain Greek yogurt
1 clove garlic, minced fine
1 1/2 Tbsp fresh dill, finely minced
1/2 to 1 tsp red wine vinegar, depending on your taste
salt and ground black pepper to taste


1. Fine grate or use food processor to finely chop cucumbers. Place in center of a clean, cloth dishtowel/napkin. Gather ends and twist to wring out liquid over sink. Will be about 2/3 c liquid! Discard liquid, keep cucumber pulp
2.In large bowl, Gently fold all ingredients together. Chill for at least 1 hour, and keeps for up to 2 days in fridge.

* Delicious on our eat clean gyros!!

Gyro (Eat Clean)


1 Tbsp fresh oregano, chopped
1 tsp cumin
1 tsp paprika
1/2 tsp ground black pepper
1-2 tsp salt
1 clove garlic, minced/crushed
1 Tbsp fresh lemon juice
2 Tbsp olive oil (divided)
1 lb angus beef, trimmed of fat and cut into slices
cooking spray
1 large red onion, thinly sliced
1 red and 1 green bell pepper, sliced fine
8 whole wheat pitas
2 medium tomatoes, coarsly chopped
homemade tzatziki


1. In a small bowl, mix oregano, cumin, paprika, pepper, garlic, lemon juice, 1 tsp oil. Rub mixture into steak, and place in bag or container. Marinate for at least 30 minutes to overnight
2. Preheat broiler to high. Place steaks on a foil lined baking sheet misted with cooking spray. Broil for 7-10 min. When done remove from oven and cook for 5 min.
3.Meanwhile, heat remaining oil in small saute pan over med-high and saute onion, peppers. Cook to soft, about 10 min.
4. To assemble, cut pitas in half, open pocket and place steack, pepper-onions, tomatoes and top with tzatziki.

*This was delicious with the homemade eat clean tzatziki! We served with a Greek salad as well.

Clean Eating Greek Salad


1/2 head Romaine lettuce (optional)
4 chopped tomatoes
1 cucumber, chopped into chunks
1/4 small purple onion, chopped fine
2 cloves garlic, minced fine
1 Tbsp fresh oregano, chopped
1-2 Tbsp olive oil
2 Tbsp lemon juice
1 Tbsp red wine vinegar
2/3 c kalamata olives
salt and pepper to taste
feta cheese (optional)

1. Mix all ingredients together, toss and enjoy!

Monday, June 11, 2012

Ratatouille Sloppy Joes


1 tsp olive / coconut oil
1 lb lean organic ground beef (or bison)
6 cloves garlic, minced
1 medium onion, diced
4 tsp chili powder
1 tsp mustard powder
1 tsp ground cayenne pepper
1 sweet red bell pepper, diced
2 medium zucchini, diced
1 small eggplant, diced
2 cans tomato sauce
1 can diced tomatoes
1 1/2 tsp fresh oregano
4 leaves basil
1/8 tsp red pepper flakes
1 Tbsp raw honey
sea salt and ground black pepper to taste
8 whole wheat buns


1. Heat large nonstick pan on med-high. Add oil, beef, 1/2 of the garlic, onion. Saute until beef is browned and onions soft.
2. Add chili powder, mustard, cayene, salt and pepper to taste and cook a few more minutes. pour meat mixture into bowl and set aside
3. Return pan to heat and add bell pepper, zucchini, and eggplant; Stir and saute until veggies are tender. Add meat back to pan, stir well, and reduce heat. Cook for 10-15 minutes.
4. Add tomatoes, and remaining seasonings, and honey. Stir until meat and veggies are coated. Cook to hot and bubbling. Season to taste and serve on buns (gluten free ones if you are going without gluten!), toasted optional!

Oven Fried Chicken


1 tsp salt
1 tsp white pepper
4-6 boneless, skinless chicken breasts
1/2 c unbleached flour
1/2 c whole wheat flour
1/4 c organic corn meal
1/2 Tsbp flax meal
1 tsp garlic powder
1 tsp paprika
1/2 c almond milk


1. Preheat oven to 400. Sprinkle chicken liberally with salt and pepper to taste.
2. Combine flour, meal, seasonings in one large bowl. Add milk to another smaller bowl. Dip chicken into milk, then roll to cover in seasoning/flour mixture.
3. Place onto coated pan. *I added a dab of LouAnna coconut oil to the top of each to help with browning. Some people choose to add butter. You can also just eliminate this.
4. Bake at 400 for 50 min or until done.

+ We ate this with Greek Potatoes and steamed asparagus!

Greek Potatoes


8-10 Red potatoes,, peeled, cut into large wedges
6 garlic cloves
1/4 c olive oil
1 c water
1 Tbsp oregano
1 to 1 1/2 lemon, juice of
sea salt and ground black pepper to taste


1. Preheat oven to 440. Spray pan. Place all ingredients into a large baking pan and season to taste with salt and black pepper.
2. Using clean hands, toss to distribute. Garlic will drop into the water/oil, but flavor will still permeate potatoes.
3. Bake for 40 min. Once a golden-brown crust has formed, stir and bring the white underside up. Season again with salt and pepper. You may need to add another 1/2 c water if they appear to be drying.
4. Place back in oven for another 40 min.

* we had these delicious potatoes with oven fried chicken!

Wednesday, May 16, 2012

Chicken Cacciatore

1 1/2 lbs boneless, organic chicken breast, cut to 2" squares
sea salt
1/2 c whole wheat flour for dredging
2 Tbsp milled flax (optional)
4 Tbsp EVOO
1/2 green bell pepper, chopped
1 onion, chopped
8 oz baby bella or white mushrooms
4 cloves garlic, chopped
1 box / can crushed tomatoes
1 jar/ can tomato paste
3/4 c dry white wine
3/4 c orgainc free-range chicken broth
Crushed red pepper to taste
2 tsp fresh oregano
2 leaves fresh basil
(additional "Italian seasoning" or more oregano and basil may be needed depending on your taste buds)

1. Season raw chicken with salt and pepper to taste. Sprinkle liberally with paprika. Dredge chicken in the flour mixed with flax to coat lightly. In a large pot, heat 2 Tbsp EVOO, and cook chicken until just brown, about 5 min per side. Set aside.
2.Add remaining 2 Tbsp oil to the "dirty" pot. Add bell pepper, onion, garlic. Saute until onion is tender. Add mushrooms and cook about 5 min
3. Add wine and simmer until reduced by half, about 3 min.
4. Add tomato paste, crushed tomatoes, broth, red peper flakes, oregano, basil.
5. Return chicken to pot and turn them to coat on the sauce. Bring to simmer until chicken is cooked, about 30 min.
6. Optional: serve over linguine

Saturday, May 12, 2012

Vegan Pancake recipes (the showdown)

Version 1 Ingredients:

1/2 c whole wheat flour
1/2 c unbleached flour
2 Tbsp baking powder
1/8 tsp salt
1 Tbsp sugar, 1 Tbsp stevia
1 cup almond milk
1/2 c water (or more or less depending on thickness desired)
2 Tbsp coconut oil (melted)

Version 2 Ingredients:
1/2 c whole wheat flour
1 c unbleached flour
3 tsp baking powder
1 1/2 c almond milk
1/2 c water (or more or less depending on thickness desired)
1/2 tsp vanilla
1 flax egg (1 Tbsp ground flax, 3 Tbsp water)
1/2 Tbsp coconut oil (melted)

Directions (for both)
1. If you are making version 2, combine flax egg and set aside for at least 3-5 min.
2. Mix/ sift all dry ingredients
3. Add milk and all wet ingredients (including flax egg if you are making #2 version)
4. Heat non-stick pan, pour batter, and cook each pancake approximately 2 min per side.

Ok, so this was my cookoff. Still don't have an answer for the best vegan pancake. My husband likes #1, says it is lighter. I prefer #2 because it is a bit heavier and has a nice vanilla flavor. Try them, tell me what you think!

Either one, you can add a squeeze of lemon, a bit of extra baking soda, or a tad of pure maple syrup for extra "melt in your mouth" experience!

Wednesday, May 9, 2012

Nonnie's Vegetable Soup


1 Lb beef, cut into 1" squares
diced, stewed or fresh and chopped tomatoes- equal to 1 can/box
1 bag organic mixed vegetables
1-2 cups additional organic corn (optional)
1 onion, chopped
1 cup rice, barley, bulgar, or noodles, or any combo thereof (Original recipe is rice and noodles, this time I used just bulgar wheat, but most of the time I use barley)
4-6 potatoes, chopped, (optionally peeled)


1.Fill a large stock pot about 3/4 full with filtered water. Add onions and beef to the pot, and bring to a boil. Boil approximately 20 minutes.
2. Add tomatoes, mixed vegetables, and corn, and cook for an additional 20 minutes.
3. Add barley, rice, noodle option and potatoes, and cook an additional 20 min. Keep at slow boil/simmer throughout. After 20 min, or once meat is tender and potatoes are soft, serve and savor!!

This recipe can easily be made vegan, but using 1 box vegetable broth, and eliminating the meat!

My recipe was adapted (without much change :) from my mom's Louisiana kitchen :)

*caveat: for gluten free diet, use rice or gluten free noodles.

Wednesday, April 25, 2012

Turkey Thai Meatloaf


Olive oil cooking spray
1 whole wheat pita
4 oz whole wheat organic spaghetti
2 tsp EVOO
8 oz button mushrooms, sliced
2 cloves garlic, minced
1 small yellow onion, finely chopped
3/4 to 1 lb ground turkey
1 flax egg
2 tsp ground ginger
2 tsp low-sodium soy sauce
3 tsp cilantro
1 carrot, peeled and sliced into fine circles
2 green onions, trimmed into thin circles

1. Lightly mist loaf pan with cooking spray (I used 2 for this recipe to make a thinner loaf). Set aside. Cover baking dish with parchment paper and set aside.
2. Rip pita into bite sized peices and place in food processor to make bread crumbs. Set aside
3. Prepare spaghetti according to package. Drain and toss with 1 tsp olive oil. Lay out, well spread without clumps, onto baking sheet.
4. heat remaining oil in pan and add mushrooms to saute for 5 min, drain and set aside.
5. In large mixing bowl, combine garlic, onion, turkey, flax, ginger, soy sauce, 2 Tbsp water, and cilantro and mix well. Add bread crumbs and mix again. Fold in mushrooms gently. Make loaf and place in pan.
6. Optional: sprinkle top with soy and one green onion sliced. Place loaf on top rack of oven and noodles on lower rack. Bake for 25 min, or until inserted toothpick removes clear and meat feels firm when pressed. If noodles are not crispy, bake another 5 min.
7. Serve meatloaf alongside noodles, scattering carrots and green onions over top before serving.

Garlic-Rosemary Roast Chicken


Olive oil
10 cloves garlic, finely chopped
3 Tbsp fresh rosemary, finely chopped
1/2 Tbsp salt
1 organic roasting chicken
Kitchen twine
2 lemon, sliced

1. Heat oven to 400. Lightly coat a roasting pan with oil.
2. Combine garlic, rosemary, salt in bowl. Remove giblets and neck from chicken and trim fat.
3. Starting at the neck cavity, gently loosen skin from breasts and drumsticks; spread rosemary mixture evenly under skin. Squeeze one lemon half over chicken. Season with salt and black pepper to taste. Stuff chicken cavity with 1/4 chopped onion and 2 lemon slices from one lemon. (Reserve one lemon for later)
4. Tuck wing tips under back of chicken. Tie ends of drumsticks together with twine. Place breast side up in pan
5. Roast, basting twice with juices, until meat thermometer reads 175, about 2 hours, or until there is no pink or blood when pulling chicken away from bone. Let stand 10 min. Just before carving, squeeze juice of reserved lemon over chicken. Garnish with rosemary and lemon slices if desired

Spinach and Strawberry Salad



(this may be prepared several hours before serving, allowing flavors to set)
1/4 c salad oil (I use fresh olive oil or grapeseed oil)
2 Tbsp red wine vinegar
1 1/2 Tbsp sugar (I also use part stevia or part agave)
1/2 tsp dried dill weed
1/8 tsp onion powder
1/8 tsp garlic powder
1/8 tsp dried mustard


1/2 tsp toasted sesame seeds
6 cups fresh spinach OR I used 1 box organic spinach from fresh produce section
3 cups fresh strawberries, rinsed, dried, sliced (can also hull- optional) OR I used 1 regular sized container of strawberries from fresh produce section


1. In large bowl, toss spinach with sesame seeds. Add strawberries. Cover and refrigerate
2. Combine dressing ingredients in screw-top jar or shaker; shake well, refrigerate to chill.

Tuesday, April 10, 2012

Honey Mustard Chicken and Vegetables


4 boneless, skinless organic chicken breasts
salt and pepper to taste
1/2 c honey
1/2 cup mustard (I used 1/2 regular and 1/2 Spicy brown)
1 tsp dried basil
1 tsp paprika
1/2 tsp cumin
1/2 tsp dried parsley


4-6 carrots, peeled and thinly sliced on an angle
3-5 parsnips, peeled and thinly sliced on an angle
2 green onions, thinly sliced
1 clove garlic
2 tablespoons flour
1 1/2 to 1 3/4 cups chicken stock
1 tablespoon Worcestershire sauce
About 1/4 cup Dijon mustard
About 1/3 cup honey


1. Preheat oven to 350 degrees F (175 degrees C).
2. Sprinkle chicken breasts with salt and pepper to taste, and place in a lightly greased 9x13 inch baking dish. In a small bowl, combine the honey, mustard, basil, paprika, cumin and parsley. Mix well. Pour 1/2 of this mixture over the chicken, and brush to cover.
3. Bake in the preheated oven for 30 minutes. Turn chicken pieces over and brush with the remaining 1/2 of the honey mustard mixture. Bake for an additional 10 to 15 minutes, or until chicken is no longer pink and juices run clear.
4. Meanwhile, Add oil to skillet and heat. Add carrots, parsnips garlic and green onions, and season with salt and pepper. Cover pan and soften vegetables, 2-3 minutes, stirring occasionally.
5. Uncover pan and sprinkle in flour, stir 1 minute or so, then stir in stock, Worcestershire sauce, mustard and honey. Let thicken to coat spoon.
6. Serve chicken with vegetables on side or over chicken

*caveat: for gluten intolerance, some spices do contain gluten. Be sure to read the labels!

Catfish Filets with Corn Relish


Cooking spray
1/2 red onion, diced
1/2 med green bell pepper, diced
1/4 tsp dried thyme
1 12 c frozen organic corn
2 Tbsp finely chopped fresh parsley
1 tsp coconut oil
1/4 tsp ground cayenne
sea salt to taste

4 catfish filets, rinsed and patted dry
1/2 cup almond milk
1 tsp paprika
1 tsp smoked paprika
1/4 tsp garlic powder
1/2 tsp ground cayenne pepper
1/4 tsp black pepper
1 Tbsp coconut oil
sea salt to taste
1 lime

1. Prepare relish: heat large nonstick skillet on med high. Coat lightly with cooking spray. Add onion, bell pepper and thyme and cook until vegetables are tender-crisp. Add corn and water and cook according to package for length of time and amount of water.
2. Prepare catfish: In one bowl, add milk. In a separate bowl, mix cornmeal, paprikas, garlic powder, cayenne and black pepper. Dip each filet in milk, then coat with cornmeal mixture.
3. Heat 1 Tbsp oil in nonstick skillet on medium. Add fish and cook for 3-4 min, then flip and cook for another 3-4 min or until opaque in center. Sprinkle each filet with salt.
4. Combine corn mixture with remaining relish ingredients. Serve alongside or over top of fish and accompany with lime wedges

Thai Green Curry Chicken

1 cup jasmine rice
2 Tbsp coconut oil
3 Tbsp green curry paste (less if you are not up for strong flavor)
1 cup low-fat thai coconut milk (canned)
1/2 c low sodium, organic, free range chicken broth
1 lb boneless skinless chicken breasts, cut into strips
1 1/2 c snap peas, halved on diagonal
2 Kaffir lime leaves (optional) can also replace with lime juice
2 Tbsp fresh basil leaves
2 tsp fish sauce
1 tsp raw sugar
2 green onions, thinly sliced

1. Prepare rice according to package.
2. When rice is about 20 min from being done, heat oil in skillet over medium high. Add curry paste and cook, stirring, until fragrant, about 1 min
3. Stir in coconut milk and broth and bring to boil. Reduce heat to low and simmer for 2 min.
4. Add snap peas, carrots, and lime leaves.
5. Cover and simmer until chicken is cooked through and vegetables are tender. Stir in basil and cook and additional min.
6. Stir in sugar and fish sauce just before serving

Dusted Pork Chops

1 acorn squash
2 Tbsp maple syrup
1/2 cup almond milk
1/2 cup finely ground organic cornmeal (avoid those GMOs :)
1 lb organic pork tenderloin/ medallions, trimmed of fat
1 Tbsp coconut or EVOO
2 Tbsp balsamic vinegar
1/4 lb unsweetened raisins (about 1/4 cup)

1. Preheat oven to 375. Cover baking sheet with foil and set aside
2. Cut squash in half, scrape out and discard seeds and stringy fibers. Place squash halves cut side up on prepared sheet.
3. Pour 2 tsp maple syrup onto each half. Bake for 40 min, until edges are brown and center begins to wrinkle.
4. Add milk to bowl. Place cornmeal in separate boil. Dip each pork medallion into the milk, then the cornmeal, evenly coating on all sides. Place aside on plate.
5. Heat oil in large nonstick pan over med. Add medallions and cook for 4 mins or until pink juices are released. Flip each piece and cook another 4 min or until juices run clear and both sides are golden brown. Remove pork from pan.
6. Add vinegar, raisins and 2 2 Tbsp water to pan and place back on heat. Simmer about 10 min on low, stirring occasionally to de-glaze pan. Raisins will soak up cooking liquid and double in size.
7. When squash halves are done, carefully remove them from oven. Let cook for 10 min. Pour any pooled maple syrup from centers and reserve in a bowl. Cut each half in half again.
8. To serve, drizzle reserved syrup over squash and serve alongside pork and approximately 1/3 c balsamic drenched raisins.

Golden Potatoe Chowder


1 tsp coconut oil
1 yellow onion, chopped
2 large carrots, peeled and sliced
16 oz white mushrooms, cut into quarters
3 cups reduced-sodium, organic free range chicken broth (or vegetable broth for vegans)
1 lb butternut squash, skin and seeds removed, flesh cut into 1/2 cubes (or spaghetti squash might be lighter and tasty!! making it like it has noodles inside!)
1 lb redskin potatotes, cut into 1" cubes
2 tsp dried sage
68 oz nitrate-free, reduced sodium ham, cut into 1/2" cubes
1/4 cup almond milk
2 oz dairy free, cream cheese substitute ( I use Tofutti Better than Cream Cheese)

1. Heat oil in large stockpot on med for 1 min. Add onion, carrots and mushrooms. Cook for 5 min, stirring occasionally.
2. Stir in broth, squash, potatoes and sage. Bring soup to boil on high, then reduce heat to low. COver and simmer 10 min.
3. Add ham and heat through.
4. Meanwhile, in small pot, add milk and cream cheese sub, and heat on low. Cook, whisking constantly, for 1 min or until mixture is smooth. Ladle 1 cup soup into milk mixture and whisk. Pour milk mixture back into stockpot and stir to combine. Serve immediately

*caveat: The ham can easily be eliminated for a vegetarian version. Make sure your broth is gluten free- we use Pacific organic and it is.

Spaghetti with Broccoli and Lemon


12 oz spaghetti
3 Tbsp EVOO
4 cloves garlic, thinly sliced
1 lb frozen broccoli florets, thawed
1/2 tsp crushed red pepper flakes
salt to taste
1-2 lemons, zested and juiced
1 cup grated Parmesan (optional)


1. Cook pasta according to package. Reserve 1 cup of cooking water. Drain pasta and return it to pot.
2. Meanwhile, add oil in skillet over med-high heat. Add garlic and cook, stirring until golden, 1-2 min. Add broccoli, red pepper, water to cover broccoli, salt. Cook until broccoli tender or according to package.
3. Add broccoli mixture (with any remaining water drained), lemon juice, Parmesan, and reserved pasta water to the pasta. Cook over med heat, stirring, until combined and heated through. Sprinkle with lemon zest and serve immediately!

Friday, March 9, 2012

Stuffed Chicken with Spicy Roasted Red Pepper Sauce


3 red bell peppers
1 Tbsp olive oil
1 Tbsp balsamic vinegar
1 1/2 cup low sodium, organic chicken broth
3 cloves garlic, chopped
1/4 jalepeno, seeded and minced
1 tsp dried Italian seasoning
sea salt and fresh black pepper to taste
4 boneless, skinless organicchicken breast
1 small container goat cheese (optional)
8-10 asparagus spears, trimmed (and halved if large)


1. Preheat oven to 400 deg. Roast red bell peppers on baking sheet for 20 min. Turn and roast another 30 min.
2. Remove peppers from oven and place under inverted glass bowl to steam for 10 min. With pairing knife, scrape off brown skin, halve, remove stems and seed. Slice 1 bell pepper into strips, set aside the remaining.
3. Place uncut bell peppers, oil, vinegar, garlic, and jalapeno into blender. Puree until smooth.
4. Pour blended sauce into sauce pan over med low heat. Add Italian seasonings, salt and pepper to taste. Cook for 10 min.
5. Meanwhile, cut chicken breasts nearly in half, so it folds open like a book. Inside each spread approx 1 Tbsp goat cheese on each half of breast. Add 3 to 4 asparagus spears and divide the cut bell peppers between the 4 breasts. Close by folding top half over the bottom, over the sandwich filling.
6. Transfer chicken to casserole dish. Pour 1/2 of the roasted pepper sauce over breasts and bake for 40 min, or until chicken cooked through but cheese is still soft and sauce moist.
7. Pour additional sauce over breasts before serving, if desired.

*Caveat: for those with milk allergies, we made this with and without the goat cheese. It was still absolutely delicious without!!! Make sure your broth is gluten free if this is important for you! We use Pacific organic and it is.

White Chicken Chili


3 cooked chicken breasts, diced
4 cups cooked white beans
1 box diced tomatoes (we used boxed to avoid the BPA)
4 cups low sodium, organic chicken broth
1 med onion, chopped
1/2 med bell pepper, chopped
1 red bell pepper, chopped
3 cloves garlic, chopped
1 Tbsp chili powder
3 tsp ground cumin
2 tsp dried oregano
salt and cayenne pepper to taste

optional: serve with shredded Monterrey Jack cheese and tortilla chips


1. In large soup pot, saute onions, peppers, garlic until soft. Add chicken, beans, tomatoes, and broth.
2. Stir in chili powder, cumin, oregano, salt and cayenne as desired.
3. Simmer about 20-30 min.

*caveat: Make sure your seasonings and broth is gluten free if you are on a gluten free diet. These can contain hidden sources of small amounts of gluten.

Louisiana Sauce Piquante


2 lbs beef and/or pork (or cut roast)
2 links Cajun sausage
1 onion
3 cloves garlic
Rotel tomatoes

1. Season meat with preferred seasoning: salt, pepper, Cajun seasonings
2. Brown meat and sausage.
3. Remove meat and sausage from pot
4. Saute onions and garlic in oil
5. Add rotel. Return meat to pot
6. Add water to just cover meat. Cook until meat is tender, at least 45 min
7. Serve over rice

*caveat: you can clean this up by not using Rotel, but it DEFINITELY doesn't taste the same :) You can also serve over quinoa if you are not a fan of rice.

Also, I use Cajun sausage, made from fresh venison and pork, smoked in my uncle's back yard. All true cajun style. That is not available at the local grocer. That being said, I tried it with store bought sausage, and it was not the same, but not too bad.

Mexican Pozole with Roasted Corn and Feta


4 cups frozen organic corn (avoid those GMO's :)
5 tsp ground cumin, divided
2 tsp EVOO
2 tsp coconut oil
4 cloves garlic
3 cups low sodium, organic chicken broth
1 2oz bag sun-dried tomatoes (not packed in oil)
1 approx 1lb spaghetti squash, skin and seeds removed, cut into 1" cubes
1 Tbsp chili powder
feta cheese (optional)
1 green onion, minced
2 Tbsp cilantro


1. Preheat oven to 350. Place corn on baking sheet with foil or parchment paper. Sprinkle with 2 tsp cumin, salt, pepper, and olive oil. toss with fingers to mix. Bake for 35 min or until kernels golden brown
2. Heat coconut oil in large stockpot on med. Add onion and poblano pepper and saute approx 3 min. Add garlic, saute 2 more min.
3. Add broth, 1 cup water, tomatoes, squash, chili powder, remaining cumin. Bring to boil, then reduce to low. Simmer, covered, for 20 min.
4. Stir in roasted corn. Garnish each bowl with green onion and cilantro.

We served this with tortilla chips and avocado.

Sunday, February 19, 2012

Thai Chili

1 1/2 tsp red curry paste
2 tsp ground cumin
4 cups organic low sodium vegetable broth
1 cup bulgar wheat
1 medium sweet potato, peeled and cubed
1 large green bell pepper, chopped
1 onion, chopped
3 cloves garlic, chopped
3 cups cooked kidney beans
1/2 c coconut milk
2 cups tomato puree
2 scallions, chopped
fresh ground black pepper and salt to taste

1. In 4 qt pot, add curry paste and a bit of broth. Mash mixture and stir until no lumps.
2. Saute onions, bell pepper, garlic in mixture, adding broth slowly if needed to prevent burning.
3. Add broth, bulghur, potato. Set over high heat and bring to a boil. Cover tightly, reduce heat to med-low and cook fo r10 min
4. Add coconut milk and tomato puree to pot and stir. Cook, uncovered, at least 10 minutes, until bulghur and sweet potato is tender and chili is thick.
5. Stir in scallions and black pepper and serve.

Chicken and Potato Soup


1-2 lbs organic chicken breasts
8 cups water
8 medium russet potatoes
2 medium onions, chopped
1-2 cups organic corn (we choose organic corn because non-organic corn is genetically modified)
Cajun seasoning
1/3 cup chives
salt to taste
1/3 c flour
1 1/2 c almond milk

1. Season chicken with salt and Cajun seasoning. Place water, onion and chicken in pot. Boil, reduce to simmer. Cook over med heat for 1 hour.
2. Add potatoes and boil for 10-15 min until soft.
3. Remove chicken and potatoes. Add corn and chives and cook for 10 min.
4. Meanwhile, cut chicken into small peices and mash a few of the potatoes into small course chunks, to preference.
5. Return potatoes and chicken to pot. Season to taste again.
6. In separate pot, combine flour and milk. Bring to boil, stirring constantly, until thick. Add to pot.
7. Season with parsley and chives before serving.

Lemon Pepper Tilapia


4 Tilapia
zest and juice of 2 lemons (save the rest of the lemon)
1/2 tsp black pepper
3 cloves garlic, chopped
chopped parsley
1/4 c olive oil
(optional lemon pepper seasoning)

1. Preheat oven to broil
2. Mix all ingredients and pour over tilapia in pan. Allow to sit for 20 min.
3. You may want to spray pan with cooking spray, but I have found it is not necessary. I like to put the lemon halves (even though they have been zested and juiced) in the pan to. It adds just a bit more lemon flavor, which I love!)
4. Place in oven and broil about 10 min (depends on thickness of fish filets).

Vegan Creamed Spinach


2 Tbsp Earth's Balance "butter" or other vegan butter substitute
2 Tbsp Olive oil
2 containers frozen, thawed, drained squeezed dry (could sub fresh easily)
1/2 onion, chopped
4 cloves garlic, smashed and cut
1/2 cup tofu based cream cheese (we use Tofutti)
1/4 c almond or coconut milk
2 tsp nutmeg
salt and black pepper
*optional 1/4 to 1/2 c Parmesan substitute or real Parmesan for non-vegan

1. Heat butter and olive oil over med-high heat.
2. Add garlic and onion. Cook until onion transparent and garlic fragrant
3. Add remaining ingredients, and season to taste. Cook until spinach is hot, about 5 min.

*Caveat: Our family has food allergies, and so we have some who are vegan and some not. We make this recipe with no Parmesan or Parmesan sub, then those of us who eat cheese add it to our plate while hot, and our vegans eat without any cheese substitute and love it..

Sunday, February 5, 2012

Roasted Fennel and Potatoes


2 Fennel bulbs, sliced lengthwise into wedges
3 Tbsp fennel fronds, chopped
10 red potatoes, cut in half
salt and freshly ground pepper
2 Tbsp olive oil

1. Heat oven to 425 deg. Set roasting pan in oven and let preheat for 20 min.
2. Season fennel and potatoes with salt and pepper. Toss with olive oil.
3. Remove roasting pan from oven and place fennel and potatoes in hot pan.
4. Return pan to oven and roast for approx 35 min, without turning, until vegetables are golden brown.

Thank you Martha Stewart! This turned out scrumptious!

Louisiana Sticky Chicken


1 organic free range chicken, cut up
2 Tbsp coconut or olive oil
1 yellow onion, chopped
salt and pepper to taste
Water and/or chicken stock
3 Tbsp whole wheat flour (or unbleached white flour or combo)
4 cloves garlic, minced


1. Season cut-up chicken and saute in oil. Brown chicken on all sides until meat pulls away from bone; stir to keep from burning
2. Remove chicken and set aside. Add onion, garlic. Saute about 5-7 min. Add flour and stir well.
3. Continue to stir flour mixture until it begins to stick to pan; return heat to highest setting and saute for 30 seconds.
4. Deglaze by adding water or chicken stock and removing from heat immediately, stirring until pan is clean of stuck residue
5. Add chicken and enough water or stock to cover chicken well. Bring to boil, then turn heat down to simmer until gravy is thick.
6. Serving over rice is most common. We have also served over quinoa cooked in chicken broth and it was delicious, too!

Why Are You Obsessed With Coconut Oil?

If you follow my blog (is there anyone out there :) , EVEN IF you are the only one!, you will have noticed that I prefer to cook with coconut oil. Just thought I would share a few websites and info on why!!

Coconut oil helps in maintaining cholesterol levels, weight loss, increased immunity, proper digestion, relief from kidney problems, heart diseases, high blood pressure, diabetes, HIV and cancer, dental care, and bone strength. It doesn't turn to fat in your body, stabilizes blood sugar, and helps your metabolism!! Coconut oil improves energy levels and contains lauric acid. It is also antimicrobial, antioxidant, antifungal, antibacterial, soothing. In terms of cooking, it doesn't burn as easy as other oils, and is more resistant to becoming rancid!

How to Cook Steel Cut Oats Perfectly

Perfect Steel-Cut Oats
serves 2-4, depending on how hungry you are!

3 cups water
1 cup steel-cut oats
pinch of salt

Bring the water to a boil and stir in the oats and salt. Let the water and oats come back to a boil then reduce to medium-low heat.

Let the oats simmer with the lid slightly ajar, stirring frequently until cooked through - 20 minutes for chewy oats or 30 minutes for softer oats.

Stir in extras like milk, sweeteners, nuts, and fruit off the heat in individual bowls. Leftovers keep for one week.

How to Cook Quinoa Perfectly!

Add one part quinoa to one and a quarter parts liquid. As always, choose the liquid that best suits the dish you are making. Depending on the ad ins you are using, you may or may not use a bit more liquid. Bring to a simmer and then reduce to low. Cover and cook for between 30 and 35 minutes. Remove from heat and let sit covered for an additional five minutes.

German Chocolate Cake with Ganache


1 1/2 c unbleached flour
1 c whole wheat flour
1 c sugar
1/2 c stevia
4 tbsp unsweetened cocoa powder
1 tsp baking soda
1/2 tsp salt
2 tsp vanilla
2 Tbsp cider vinegar
5 Tbsp coconut oil
1/4 c maple syrup

I cheated. I bought store bought.

2 Tbsp Earth Balance butter sub (or other vegan butter)
4 Tbsp cocoa
1/2 cup coconut milk
1/4 c maple syrup
3/4 c powdered sugar (optional)
1 tsp vanilla


1. Preheat oven to 350.
2. Stir all cake ingredients into 2 8x8 cake pans.
3. Bake cake for 35 minutes, or until inserted toothpick comes out clean.
4. Meanwhile, make ganache. Over med heat, melt butter sub, add cocoa and milk. Bring to a boil.
5. Mix well, reduce heat. Add powdered sugar and vanilla. Stir well and remove from heat.
6. To assemble cake: Place one layer of cake on cake platter. Ice thickly with icing. Add second layer. Ice top generously, but do not ice the sides.
7. Use ganache to cover sides of cake. Drizzle remaining ganache over top of cake.

Caveat: I opted for more nuts than the store bought icing had in it. I added about 1/2 c of pecans (crushed) sprinkled on top. You could also use walnuts.


Southern Meatball Stew


1 lb lean, organic grass-fed beef
2 Tbsp coconut or olive oil
1/2 onion, chopped fine
1 flax egg (1 Tbsp flax, 3 Tbsp water)
1 c unbleached flour (could also use wheat flour)
Salt, black pepper, red pepper

1. Mix all ingredients together (including seasonings). Make meatballs. Meanwhile heat about 2 Tbsp oil over med high heat.
2. Roll meatballs in flour (optional).
3. Brown in oil very fast. Drain off any excess oil.
4. Add enough water to cover meatballs and let simmer until cooked, usually about 30-40 min.
5. Serve over rice.

This is straight from Granny Patsy's kitchen guys!!!

Mexican Barley


1 box (or can) 14 1/2 oz Stewed tomatoes
1 tsp olive or coconut oil
1 clove garlic, minced
1 c barley
1 c water (divided)
1/2 tsp cayenne pepper
1 tsp ground cumin
2 tsp chili powder
1 can black beans
1 Tbsp finely chopped cilantro
1 Tbsp lime juice
Fresh ground black pepper and salt to taste


1. (Optional) Put the tomatoes in food processor and puree.
2. Heat oil in large skillet over med heat. Add onion and garlic. Saute 5 min.
3. Stir in barley, tomatoes, 1 cup water, and seasonings. Simmer, uncovered until liquid has been absorbed; stir ofen
4. Continue to add water, about 1/2 c at a time, as needed. Total cook time should be about 40 minutes; barley should be tender, yet still firm (not mushy). Add beans with about 15 min left of cooking.
5. Stir in cilantro, lime juice, salt and pepper.

Saturday, February 4, 2012

Chicken Quesadillas

1 poblano pepper, stemmed, halved, seeded
5 tomatillos, husked and rinsed
1/2 jalapeno pepper, stemmed, halved, seeded
15 small sprigs cilantro
1/4 white onion
2 cloves garlic
sea salt, to taste

4-6 Tortillas, eat clean
Shredded Monterey Jack cheese blend or non-dairy cheese shreds
2 boneless, skinless, organic free range chicken breasts (if you are not using organic, the breasts will be larger, and 2 breasts will likely be too much meat, so you may want to use less!)
3 green onions, chopped

1. In med saucepan, bring 3 cups water to boil. Add tomatillos and poblano and cook for 5 min. Add jalapeno and cook until all are tender, about two minutes.
2. Using slotted spoon, transfer mix to blender. Ad 1/4 c cooking liquid, onion, cilantro and garlic. Puree until smooth. Season with salt and pepper to taste.
3. Arrange tortillas on a workspace. Sprinkle cheese, arrange turkey on top of cheese, and add a sprinkle of green onion. Fold in half.
4. In large skillet, cook on both sides over medium heat until golden brown and cheese melted.
5. Cut quesadillas in 4 wedges and serve with salsa. We ate this with Mexican barley!

Caveat: I recommend cooking the chicken with the following seasonings: chili powder, cumin, paprika, salt, pepper.

Friday, February 3, 2012

Chicken Mushroom Ragu

Adapted from The Best of Clean Eating 2


1 container organic portabello mushrooms (original calls for dried porcini)
12 oz package of whole-wheat of any large, round ragu noodles (or make your own from lasagna sheets)
2 Tbsp olive oil
3 cloves garlic
4 cups shitake mushrooms
2 4-oz boneless, skinless chicken breasts, cooked, cooled, and shredded
Pinch red chili flakes
1 c low-sodium organic, free-range chicken broth
1 28-oz box diced tomatoes
sea salt to taste
1/2 c crushed toasted walnuts (unsalted)
2 cups baby arugula
fresh ground black pepper to taste


1. In large skillet, heat oil on med-high. Add garlic and all mushrooms, cooking in batches if necessary so as not to over crowd, until all mushrooms golden brown.
2. Add chicken and chile flakes, and cook, stirring frequently, for 1 min.
3. Add broth and tomatoes to skillet, and stir until reduced by half, about 6 to 8 min.
4. Bring large pot of salted water to boil. Cook pasta according to package directions.
5. Add pasta, walnuts, arugula to skillet with ragu and gently toss. If dry, add reserved pasta cooking liquid, 1 Tbsp at a time. Season to taste. Serve immediately!