Thursday, March 24, 2011

Healthy Chopped Chicken Salad With Whole Grains & Cilantro Feta Vinaigrette

1 Large Deep Bowl
1 Package Birdseye Steamfresh Multi Grain Blend With Spinach, Tomato, & Onions Cooked
1/4 Cup Diced Orange, Red or Yellow Bell Pepper
3-4 Oz Grilled Chicken Breast Cut Into Cubes
2 Cups Red or Green Leaf  Lettuce Cut Into Bite Size Pieces
1-2 Packages of Tri-Colored Tortilla Strips
2-3 TBSP of Cilantro Feta Viniagrette See My Recipe Link Below

Add Lettuce to bowl
Add cooked grains on top of lettuce
Add Peppers onto grains & lettuce
Add Tortilla Strips
Add Cilantro Feta Viniagrette And Mix
Cut Everything And Serve As Is Or Inside a Tortilla Wrap, In a Pita, On a Naan, etc.

Steel Cut Oatmeal & Soy Milk In Dutch Oven

Instead of Using Water, Add Extra Protein With SoyMilk

1 Dutch Oven
3 Cups Unsweetened Vanilla Soymilk
1/4 Cup Ground Cinnamon
1/8 Cup Splenda or 1 TSP Ginger Syrup
1 TSP Ground Ginger
1/2 TSP Fresh Grated Nutmeg
1 TBSP Vanilla
2 Cups Steel Cut Oats

Add Soymilk, Cinnamon, Vanilla, Ground Ginger, Nutmeg & Whisk Together in Dutch Oven
Bring To a Boil On Medium High Heat
Reduce Heat To Low, Add in Oats, Stir Until Smooth & Thickened
Cover and Cook Until Done 40 Minutes to an Hour
This Makes 8-12 Servings Depending On Your Serving Size
Top With Grated Fresh Nutmeg, Some More Cinnamon, Fruit
Reheat The Leftovers With Extra Soy Milk if You Like.

Cilantro Feta Vinaigrette

1 Vitamix or Equivalent Product
3 TBSP Extra Virgin Olive Oil
3 TBSP Canola Oil
2 TSP Lemon Juice
1 1/2 TBSP Cider Vinegar
1 1/2 TBSP Balsamic Vinegar
1/4 TSP Ground White Pepper
1/4 Cup Fat Free Feta Cheese
1/4 Cup Plain Fat Free Greek Yogurt
1/4 Cup Fresh Washed & Diced Cilantro Including Stems

Add All Items In Vitamix And Puree Until Blended, You Can Add More Lemon Juice or Pepper if Desired.
Store In Refrigerator For 5-7 Days.

Cinnamon Almond Cashew Butter in my Vitamix

Perhaps, I might have some Italian in my blood line hundreds or thousands of years ago? Of course my current relatives born in the states would think I was having an early senior moment. It is interesting to wonder this, despite having relatives who passed away long ago, that were born in Poland and Russia. The reason I mention this, is that I have read and heard many Italians mention they never throw any food out, they always find something to make with every last piece of food.

Keeping that in mind, encourages me to try and always make something with whatever I have in my freezer, cabinets or fridge and use substitutes instead of going to the store always for 1 specific item. This is a great strategy to practice during our cold, snowy, & icy winters.

I Did Not Have Enough Almonds And It Was Such A Gloomy, Rainy And Cold Day Here in the Central Midwest When I Made This, That I Decided to Combine Them With My Cashew Halves From My Freezer That I Had Purchased at the Indian Grocery in December.

I have to say homemade nut and seed butter is always MUCH better then any store bought you can buy.

1 Vitamix or Equivalent Product (Some Food Processors Can Do This)
1/8 - 1/4 Cup or a TAD More of Canola or Olive Oil
1 8 Oz. Jar of Blue Diamond Natural Cinnamon Brown Sugar Roasted Almonds (Plain if You Prefer)
2 Cups of Roasted Salted Cashew Halves or Wholes (Or Use Unsalted &; Add In Sea Salt 1/8 TSP)
1 TSP Vanilla Extract
1/8 -TSP Agave Nectar
11/8 TSP Maple Syrup

Add All Items to Vitamix As Listed Above And Blend According to Instructions. Scoop butter out and put into an airtight container and store in the refrigerator. This should last you a few weeks depending on how many people are eating this. You could add the warm nut butter to a glass canning jar or other container. This will make 2 Cups of Nut Butter. You Can Also Use Nut Butter As A Facial But Then Use Unsalted Nuts.

Best Size Tri-Colored Tortilla Strips For Any Meal

This is the perfect size package of Tortilla Strips to use as is or with any meal. I add 1 Package to salads, a few in a sandwich wrap, some with a Latin egg white breakfast, topping for chill, soups, stews.

I bought a box of 100 of these on http/www.Amazon.Com 

Fast Multi Purpose Food

This is the perfect size whole grain & vegetable product to pull out of the freezer to eat as is or as the basis for so many meals I could write a book. I use this for soups, stews, with egg whites, over a salad, in a pita, on a naan, in a tortilla, burito, for jambalaya, to add to other vegetables, etc.

Sunday, March 20, 2011

Great Meal For Before & After a Workout Or Any Time

1 Whole Grain Low Fat Naan
2 TBSP Creamy Almond Butter (Make Your Own or Use Storebought)
1 Banana Still Green
1 Hershey's Chocolate Kiss Finely Grated

Spread Almond Butter On Naan
Sliced Banana Evenly Spread On Top of Almond Butter
Grate 1 Hershey's Kiss or 1 Equivalent Piece of Chocolate on Top

Nut Variations: You Can Use Cashew, Hazelnut or Soynut Butter
Fruit Variations: Thin Green Apple Slices, Thin Green Pears With Skins

Yukon Mozzarella Potato

This recipe uses my favorite potato. Just increase your amounts in tiny increments for more potatoes.

1 Yukon Gold Potato Washed & Cut Into Cubes Leaving Skin On

  1. Drizzle of Extra Virgin Olive Oil less then 1/8 TSP
  2. Pinch of Sea Salt 
  3. 1/4 TSP Crushed Rosemary Leaves
1/2 to 3/4 of Oz of Low Fat Mozzarella Diced

Microwave Safe Bowl

Mix Items 1-3 In Bowl
Microwave Potato Mixture Till Potatoes Are Soft
When Done Top With Cheese And Microwave In 6-10 Second Increments Till Cheese Is Melted

This is A High Protein Breakfast

Serve With 2 Slices Nitrate Free Bacon
Bacon is Steamed On A Microwave Bacon Drip Plate So Grease Is 98% All Drained Off. 2 Clementines

Egg White Fritatta With Salmon, Whole Grains, Tomato, Spinach & More

1 11 1/2 Inch Oven Safe Skillet Pan
Fat Free Cooking Spray
Egg Whites 14-16 OZ. (I Used Liquid Egg Whites In The Carton)
1 TSP Garlic Granules
1 TSP Ground White Pepper
1 Package Birdseye Steamfresh Multi-Grain Blend With Spinach, Tomato & Onions
2 Oz Wild Alaskan Caught Sockeye Applewood Smoked Salmon Cut Into Strips & Cubes
2-3 TSP Capers
2-3 Oz Low Fat Mozzarella Cut Into Pieces

Cook Birdseye Grain Blend According to Package Instructions And Set Aside

Spray Skillet With Cooking Spray
Pour in Egg Whites To Cover Bottom of Skillet Pan & a Little More To Allow For a Nice Egg White Base
Once Egg Whites Start To Set Sprinkle In Garlic Granules & White Pepper
Once Egg Whites Are Almost Completely Set Cover With Grain Blend
Spread Salmon Pieces on Top
Sprinkle Capers Around
Your Fritatta Will Look Like a Piazza As In This Photo Below
Spread Your Mozzarella Around
Bake 350 Till Mozzarella Is Melted 5 Minutes or So
Let Sit For 10 Minutes Before Slicing

Cook Birdseye Grain Blend According to Package Instructions And Set Aside

Ready To Top With Cheese & Bake

All Done & Ready To Eat
Leftovers Will Keep For 2 Days

Cajun Shepard's Pie

One Dutch Oven or Skillet
One Oven Safe Casserole Dish

1 TBSP Canola Oil
16 Oz Ground Chicken Breakfast Sausage
27 Fresh Okra Diced
1 1/14 Cups Celery Diced or Cubed
1 Medium Onion Diced
1 Can No Salt Added diced Tomatoes
1 TSP Roasted Garlic Minced
1 1/4 Cups Fresh Cilantro Diced
1 TSP Splenda
1 TSP Natural Unsweetened Cocoa Powder
6 Frozen Dr. Praeger Potato Pancakes or Similiar Brand
Finely Grated Pecorino Romano Cheese Enough to Cover Your Casserole Dish

Follow Package Instructions To Bake or Microwave Potato Pancakes
When Pancakes Are Done, Crumble Up Into Topping Size & Set Aside.

Add 1 TSP Canola Oil to Medium Heat Dutch Oven
Add Sausage, Stir And Start to Brown Uncovered For 5-8 Minutes
Add In Okra & Celery, Continue Stirring & Cooking For 20-25 Minutes
Add In Onion, Garlic, Tomato, Splenda, & Cocoa & Mix to Coat Evenly.
Cook For Another 10-15 Minutes, Add In Cilantro Stir And Cook for 2-5 Minutes More
Turn of Stove. Remove Dutch Oven And Set Aside

Add Mixture Into Casserole Dish And Spread Out Evenly
Top With Crumbled Potato Pancakes
Spread Even Layer of Finely Grated Pecorino Romano Cheese On top
Bake in 350 Degree Oven For 12-15 Minutes

All Done Ready to Eat

Wednesday, March 9, 2011

Grilled Chicken Noodle & Brown Rice Soup

1 5 Quart Dutch Oven
1 Mixing Spoon
1 TBSP Extra Virgin Olive Oil

  1. 4 Cups Very Low Sodium Chicken Broth
  2. 1 Cup Water
  3. 1/2 Cup Diced Onions
  4. 1 Can No Salt Added Diced Tomatoes
  5. 1/2 Cup Frozen Sugar Snap Peas
  6. 1/2 Cup Frozen Peas
  7. 1/4 Cup Diced Celery Leaves
  8. 3-4 Celery Stalks Diced
  9. 10 Oz. Frozen Cooked Grilled Chicken Breast Strips or Frozen Cooked Grilled Chicken Cubes
  10. 1 TBSP Ground White Pepper
  11. 1/8 -1/4 TSP Sea Salt
  12. 1 TBSP Garlic Granules
  13. 1 TBSP Crushed Dill Leaves
  14. 1 TBSP Crushed Rosemary Leaves

2 Oz No Yolks Egg White Pasta Broad Noodles
1 8.8 Oz. Package Uncle Bens Ready Rice Pouch Whole Grain Brown (Or Quick Cooking Brown Rice)

Add Olive Oil To Dutch Oven
Add Items 1-14 In The Order Listed Above
Mix Everything Together
Cover & Bring To a Boil On Medium High to High
Remove Cover
Add Broad Noodles And All The Brown Rice
Boil for Another 10-12 Minutes While Continually Stirring On Medium
Reduce Heat To Low, Cover And Simmer For 55 Minutes

Ready To Cook

Add Noodles And Rice
Continue Boiling

All Done And Ready To Eat
Let Cool
Then Cover And Store in Fridge

Now You Can Make Your Own Grilled Chicken Soup Instead of Buying Campbell's In a Can

Chicken Bacon Club Melt

2 Slices Multi-Grain Bread
1 Frozen Already Cooked Grilled Chicken Breast
1 Slice Soy Cheddar Cheese
2 Slices of Very Thin Onions
2 Slices Hormel Nitrate Free Bacon or Other Brand
1 -2 TSP Organic Ville BBQ Sauce Made With Agave Nectar or Other Organic Gluten-Free Brand
Microwave Bacon Tray And Cover
Container To Pour Bacon Drippings Into
Microwave Safe Bowl To Cook Chicken In
Microwave Safe Bowl To Steam Onion Slices
Fat Free Cooking Spray
1 Spatula
1 Skillet
1 Plate

Microwave Chicken Breast Per Pkg Direction. Remove And Ste Aside
Microwave Onion Slices For 10-15 Seconds or Until a Little Soft. Remove And Set Aside
Microwave Bacon Slices With Cover To Steam Until Just Crisp
Remove And Drain Drippings Into A Heat Proof Container & Set Aside
Place Bread Slices On Plate Side By Side
Place Chicken Breast On Bread Slice
Top With Bacon, Onion, And Cheese
Drizzle BBQ Sauce On Empty Bread Slice
Place Bread Slice With BBQ Sauce On Top Of Bread Slice With Chicken And Toppings
Spray Your Skillet
Put Sandwich Into Skillet And Cook For 2-3 Minutes On Each Side
Serve With a Salad With Green Apple Slices &  Bell peppers Topped With Balsamic & Olive Oil

Blueberry Banana Kahlua White Russian Muffins

  1. 1/2 Cup High Protein Hormone Free Fat Free Skim Milk
  2. 1/2 Cup Plain Hormone Free And Fat Free Yogurt
  3. 1 Cup Frozen Blueberries
  4. 2 Ripe Bananas
  5. 3 Egg Whites
  6. 1 TBSP Kahlua White Russian Liquor
  7. 1 TSP Canola Oil
  8. 4 Oz Unsweetened Applesauce
  9. 1 TBSP Baking Powder
  10. 1 TSP  Baking Soda
  11. 1 TBSP Cream of Tartar
  12. 1 TBSP Vanilla Extract
  13. 1 TBSP Ground Cinnamon

1/4 TSP Freshly Grated Nutmeg
2 TBSP Ground Flaxseed
1 1/2 - 2 Cups White Whole Wheat Flour With Ultragrain or 100 % Whole Wheat
Vita Mix or Blender
Large Mixing Bowl
Mixing Spoon
Floured Baking Spray
12 Cup Muffin Pan

Add Items to 1-13 In the Order Listed To Vitamix or Blender And Blend
Pour Mixture into Mixing Bowl
Add in Nutmeg, Flaxseed, And Flour
Mix Until Well Blended
Spray Muffin Pan
Fill Muffin Pan
Bake 350 Degree Oven For 25-32 Minutes

Ready To Bake

Ready To Eat

Baked Banana Cream Cheese Multi-Grain Toast & Banana Cream Cheese Oatmeal Maple Muffins

This is A Recipe For Two Different Baked Meals. The 2nd Recipe Is Listed Below The Toast Picture.

The 1st Recipe Here is For My Baked Banana Cream Cheese Multi-Grain Toast:
1 Large Baking Sheet
Parchment Paper To Line Baking Sheet
Fat Free Cooking Spray To Spray Parchment Paper
1 Vitamix or Blender
1 Mixing Bowl
8 Slices Multi-Grain Bread

Cut Parchment Paper to Fit Baking Sheet
Spray Parchment Paper With Fat Free Cooking Spray And Set Aside

  1. 1 Cup High Protein Hormone Free Fat Free Skim Milk
  2. 1/2 Cup Plain Fat Free Hormone Free Yogurt
  3. 2 Ripe Bananas Cut Into Cubes
  4. 8 Oz. Weight Watchers Cream Cheese or Other Reduced Fat Version
  5. 2 TBSP Vanilla Extract
  6. 5 Egg Whites
  7. 1 TBSP Ground Cinnamon
Pre-Heat Oven to 350
Add Items 1-7 Into Your Vitamix or Blender And Blend
Empty Your Batter Into Large Mixing Bowl
Dip Each Slice Of Bread Into Batter And Coat, Save Extra Batter As This is The Base For My 2nd Recipe
Place Each Slice of Bread On Your Parchment Lined Baking Sheet
Bake on 350 for 20 Minutes

All Done Ready To Eat
Top With Some Maple Syrup
My Favorite is Maple Grove Farms Sugar Free Maple Syrup Made With Splenda

Using Your Leftover Batter From Your Banana Cream Cheese
Multi-Grain Toast Add The Following Items To Your Mixing Bowl
1 1/2 Cups White Whole Wheat Made With Ultragrain or 100% Whole Wheat
2 TBSP Ground Flaxseed
1 TBSP Cream of Tartar
1 TSP   Aluminum Free Baking Powder
1/4 Cup Organic Quick Cooking Rolled Oats
1/4 Cup Quick Cooking Steel Cut Oats
3/4 Cup Splenda
1/8 TSP Agave Nectar
1 TBSP Sugar Free Maple Syrup Made With Splenda

Mix Everything Until Well Blended
Pour Batter Into Pre-Sprayed 12 Cup Muffin Pan
Bake 350 For 25-30 Minutes
Ready To Eat


Monday, March 7, 2011

Baked Eggplant With Caribbean Rice, Beans And Cheese

1 Oven Safe Deep 3 Quart Casserole Pan
1 TBSP Extra Virgin Olive Oil
3 Chinese Eggplants Washed, Peeled, & Cubed
1 Can Eden Organic Caribbean Rice & Beans
1/2 Jar Sweet Yellow & Red Roasted Peppers
1 24 Oz Jar of Tomato & Basil Pasta Sauce
16 Oz. Fresh Mozzarella Ciliegine Cheese
Tinfoil to Cover Pan

Preheat Oven to 350
Add Oil To Pan
Add Eggplants
Add Rice & Beans
Add Peppers
Add Pasta Sauce
Add Cheese
Cover Pan With Tinfoil
Bake 45 Minutes 1 Hour to 1 1/2 Hours. Depends on Your Oven

Chinese Eggplant Has a Different Texture Then
American Eggplant Does

Sunday, March 6, 2011

Quick Chicken Apple Feta Salad

1 Large Bowl
2 -3 Cups of Washed, Drained, Dried And Cut Romaine or Green Leaf Lettuce
1 Granny Smith Apple Washed And Cut Into Cubes
4 Oz Cubed Grilled Chicken
1 TBSP Diced Green Onion
1 TBSP Frontier Salad Seasoning
1 Cube Fat Free Feta Cheese (The One I Used is Made From Skim Milk & Cheese Cultures)
1 - 1 1/2 TSP Extra Virgin Olive Oil
2-3 TBSP God Quality Balsamic Vinegar

Empty Salad in Bowl
Sprinkle in Chicken, Apples, Green Onions, Salad Seasoning, & Feta
Drizzle Oil & Then Balsamic
Mix To Coat

Microwave This, Remove & Slice

Ready To Eat

You Can Use This As A Pizza Topping

Quick Chicken Fajita Egg White Omelet

Finally starting to recover a little from my pain flare up in my wrists, hands & fingers. Now that you know the back story, you will notice a trend in some of my upcoming food recipes where I have used some prepared or pre-cooked items to complete the recipe. Doing this allows me to save time when I am in a lot of pain and still have a healthy meal with quality ingredients. This recipe is a perfect example of a meal that you can put together after a long day of work when you tired. It is also wonderful for breakfast, brunch or lunch.

1 Oven Safe Skillet Pan
Fat Free Cooking Spray
16 Oz Egg Whites
1/4 TSP Ground White Pepper
1/4 TSP Garlic Granules or Course-ground California Garlic Powder
2 Frozen Grilled And Ready Chicken Breasts or Frozen Cooked Diced Grilled Chicken
2 TBSP Cubed Green Onions
1/2 Jar of Marinated Sweet Yellow & Red Roasted Peppers Cut Into Cubes
1 100 Calorie Package of Wholly Brand Guacamole
4 Slices Veggie Cheddar Cheese Slices

Preheat Oven To 350
Spray Skillet
Cook Chicken Breasts in Microwave Using Pkg Directions
Remove and Slice Into Cubes
Add in Egg Whites And Keep on Medium-Low Till Set
Sprinkle Pepper & Garlic Granules Around Egg Whites
Add In Green Onions, Chicken Breasts, & Peppers
Evenly Distribute Guacamole Around Your Omelet
Place Cheese Slices on Top
Remove Skillet And Put in Oven For a Few Minutes To Set Like a Fritata
Remove From Oven And Fold Over Omelet

Great Time Saver For Many Ethnic Meals.

I don't eat Egg Yolks So this Is Quick & Easy.
Just Pour What I Want For Cooking, Baking, Shakes.

I Only Buy These On Sale With a Great Coupon

This is Actually Soy Cheddar
You Can Sub Rice Cheddar If Your Allergic To Soy
or Reg. Cow's Milk Cheddar

Egg White IS Set Ready For Guacamole & Cheese

Find This In Your Grocer's Produce Section
You Can Freeze The Whole Box of Individual Packs Then Take Down One Whenever You Need It.

Topped With Cheese And Ready To Go In Oven
Bake a Few Minutes, Remove Fold Over And Serve.

Plated, Sliced And Ready To Eat

Friday, March 4, 2011

A Break

For those of you who have been following my frequent posts I have had to take a break from posting due to a painful flare-up with my hands of my Neuropathy and Complex Regional Pain Issues. Sorry for the delay in posting lately. Rest assured I do have wonderful PIC's of some new recipes in my camera and I will post them once my hands are functioning better and allow me to type some more.

Lately the weather has been up and down in the Midwest where I live. One day it could be 25 or 30 with snow and then the next 46-50 degrees and then back to the teens with freezing rain and then streets and sidewalks coated in sheer ice. Today I heard the loudest thunder I ever heard and then on the news I saw reports of downed trees and power lines. I am beginning to wonder if my pain and lack of wrist functionality is some how related to the crazy weather pattern going on here?

All this rain and my limited use of my hands and fingers makes it a perfect time to enjoy a nice meatless one pot dish of Chinese eggplant, Caribbean black beans and rice, pasta sauce, tomato paste, garlic, celery and fresh buffalo mozzarella cheese baked to a sublime perfection.

Another trick which is much easier on my hands is blending a lot of the items for baking in my Vitamix, then all I have to do is pour mixture over in a bowl with dry items, stir and bake.