Eggnog Multi-grain Thin French Toast

1 Nonstick Skillet
1 Mixing Bowl
8 Multi-Grain or Whole Wheat Sandwich Thins
Enough Soy Egg Nog to Cover All Thins
http://silksoymilk.com/products/silk-seasonal/nog
1-2 Egg Whites
1 TSP Ground Cinnamon

Add Soy Egg Nog, Egg Whites, & Cinnamon To Bowl & Whisk
Spray Skillet & Add In A Little Melted Olive Oil Butter Blend
Cook Each Side 1-3 Minutes & Then Flip
Top With Some Ginger Syrup

Ready For Some Ginger Syrup











http://www.gingerpeople.com/ginger-delight.html

Vegetable Hashbrown Stir-fry

1 Wok
1 TBSP Roasted Garlic Oil
1 Package Hungry Jack Instant Hashbrowns
6 Ounces Frozen Cut Green Beans
7 Ounces No Salt Added Petite Diced Tomatoes
8 Ounces Diced Portebella or White Mushrooms
1 Small Diced Onion
1 TBSP Minced Garlic
1 TSP Grown White Pepper
1/8 to 1/4 TSP Sea Salt
Tabasco Chipotle Pepper Sauce To Your Preferred Taste
http://www.tabasco.com/tabasco_tent/pepper_sauce/chipotle_pepper_sauce.cfm
Hydrate Hashbrowns for 12 Minutes, Drain, & Set Aside
Heat Oil on Medium Low Heat
Add Vegetables To Wok & Stir
Add Potatoes & Continue to Stir-fry Until Veggie Are Done To Your Preferred Taste

Grilled Chicken And Brown Rice Soup

1 Dutch Oven
1 TBSP Canola Oil
1 Diced Onion
2 TBSP Minced Garlic
8 Ounces Diced Portebella Mushrooms
1 Can No Salt Added Petite Diced Tomatoes
16 Ounces Frozen Cut Okra
1 TSP Grown White Pepper
1/4 TSP Sea Salt
1 TSP Lighthouse Freeze Dried Parsley
1 Quart (32 Ounces) Very Low Sodium Chicken Stock/Broth
24 Ounces Cooked Brown Rice
1/2 Package of Tyson Grilled & Ready Chicken Breast Chunks

Cook Plain Brown Rice Drain, & Set Aside Do Not Use ANY Salt or Butter
Heat Oil In Dutch Oven On Medium Low Heat
Add Onions, Garlic, Mushrooms, & Okra
Saute Until Just Tender
Add Chicken Broth
Add Tomatoes
Add Okra
Add Chicken
Add All Spices
Add Rice And Cook on Low With Cover For 20-30 Minutes To Infuse Flavors

Fast Apple And Banana Carob Melt

Small Microwave Safe Bowl
1 Granny Smith Apple Sliced
1 Banana Sliced
1 TSP Ground Cinnamon
1-2 TBSP Carob Powder
1 TBSP Melted Smart Balance Butter Stick Blend Made With Extra Virgin Olive Oil

Add Fruit To Bowl
Add Cinnamon, Carob, Butter
Mix To Coat
Microwave 1-2 Minutes For Older Low Power Microwaves Like Mine
For high power start with 10 seconds keep increasing as needed

New Quick Grilled Chicken Breast Chunks

During the winter in the Midwest when the outside is covered with inches of snow and there is no possible way to grill outside, the next best thing is Tyson's Grilled & Ready Chicken Breast Chunks. These can be nuked int he Microwave and then added to salads, pasta, tortilla, wraps, fritatas, soups, etc. No MSG & Not Excessive Sodium.

Pasta With Sausage, Vegetables & Soy Béchamel Sauce

1 Dutch Oven
1 Skillet
1 LB Isernios Ground Chicken Italian Sausage
1 TBSP Canola or Extra Virgin Olive Oil
8 Ounces Frozen Chopped Okra
8 Ounces Frozen Cut Green Beans
1 Can No Salt Added Petite Diced Tomatoes
1 14.5 Ounce Box Barilla Multi Grain Rotini Al Dente (Save One Ladle of Pasta Water)
1 Diced Onion
1-2 TBSP Minced Garlic
1 TBSP Smoke Paprika

Brown Sausage in Skillet & Set Aside
Heat Oil In Dutch Oven on Medium-Low Heat
Add Onions, Garlic, Okra, Green Beans, Tomatoes,Smoked Paprika
Saute All Vegetables Until Done
Add Sausage to Vegetables in Dutch Oven
Add in Your Béchamel Sauce
http://mycontinuingthoughts.blogspot.com/2011/12/soy-bechamel-sauce.html
Add in One Ladle of Pasta Water
Serve over Cooked Rotini

Sauce Is Done

Serve Sauce Over Pasta

Soy Béchamel Sauce

Béchamel is the main cream sauce that is used in French cuisine in addition to Italian & Greek cuisines. It is typically prepared by making a roux. A roux is made by whisking butter flower together over low heat and then adding milk or heavy cream, salt & pepper. My version is made with Soy because I am allergic to milk.

Makes about 2 Cups

1/4 Cup Canola or Extra Virgin Olive Oil
3 TBSP Whole Wheat Flour
4-6 TBSP Cornstarch Already Prepared With Hot Water
2 1/2 Cups Unsweetened Soymilk
1-2 TBSP Lighthouse Freeze Dried Chives
1 Silicone Whisk or One Safe for Cookware
1 Small Saucepan
Salt & Ground White Pepper Optional

Heat the oil in small saucepan over low heat. Add flour and whisk very fast 2-3 minutes until the flour looks a little toasted but not burning. Slowly add soymilk to the side of saucepan and continue whisking very fast to prevent clumping of flour, alternate with adding cornstarch and continue whisking very fast until mixture is cooked to your desired thickness.

Whole Chicken IN Angel Food Cake Pan

1 4LB Whole Chicken Rinsed & Patted Dry Thoroughly
Non Stick Cooking Spray
1 Nonstick 2 Piece Angel Food Cake Pan With a Removable Core
http://www.chicagometallicbakeware.com/ProductDetail/CakeAndPiePans/105/betterbake_non-stick_2pc_angelfoodcakepan.aspx
1 Nonstick 9 Inch Cake Pan or Another Pan Wider Then Your Angel Food Pan
http://www.chicagometallicbakeware.com/ProductDetail/CakeAndPiePans/54/chicagometallic_9inchroundcakepan.aspx
Butcher's Twine
2 TBSP Smoked Paprika
2 TBSP Garlic Granules
1/4 - 1/5 TSP Sea Salt
5 Whole Cloves of  Garlic
1-2 TBSP Lighthouse Freeze Dried Poultry Blend Available At Most U.S. Grocery Stores
http://us-dc1-order.store.yahoo.net/litehousefoods/ymix/MetaController.html?ysco_key_event_id=&ysco_key_store_id=litehousefoods&sectionId=ysco.cart
2 TBSP Smart Balance Butter Stick Made With EVOO Softened

Smart Balance® Buttery Sticks made with Extra Virgin Olive Oil

http://www.smartbalance.com/products/buttery-sticks/buttery-sticks-made-with-extra-virgin-olive-oil
Add all spices to bowl and mix together
Cut Small Slits In Each Large Skin Part of Chicken And Slide Garlic Glove Inside
Rub Softened Butter On Inside & Outside of Chicken
Rub Spice Mixture Over Entire Outside of Chicken
Spray Both Pans With Nonstick Cooking Spray
Turn Chicken Upside Down And Place On Tube With Feet Facing Bottom
Move Legs Out From Breast And Around The Tube to Ensure Even Cooking
Move Wings Behind Neck & Tie Together
Place in Refrigerator & Let Sit For A Few Hours
Preheat Oven To 400 Degrees
Melt Additional Butter to Baste Chicken if Necessary
Cook About 55 Minutes or Until Chicken is 175-180 Degrees

Leftover Turkey Chili & Frozen Sweet Potato Soup

Between getting injections for my knees, my upper traps/shoulder, my right hip, my 1st ever adult eczema & cradle crap attacks, 2nd shingles attack, a serious infection from a spider bite, and then a wicked sinus/ear/bronchitis episode the months of Sept-Dec have been pretty rough on me health wise. I  have not been cooking as much as I normally would. I have been eating lots of soup by taking meals from my freezer adding some Unsweetened soy milk or very low sodium chicken broth & some spices and then blending it all in my Vitamix. For this recipe I took out some turkey blackbean chili in my freezer and thawed overnight, then added some frozen sweet potato fries, smoke paprika and soymilk and made a great chili soup.

Make this, freeze it and then in a few months have some great soup.
 http://mycontinuingthoughts.blogspot.com/2011/10/black-bean-turkey-chicken-chili.html
Take down 1 package of frozen chili which is 1 1/2 - cups of chili
Use about a cup of frozen sweet potato fries
http://mycontinuingthoughts.blogspot.com/2011/08/quick-east-sweet-potato-fries.html
1 Cup of Unsweetened Soy Milk
2 TBSP Smokes Paprika
Blend in Vitamix 4-5 Minutes or other Brand With Commercial Quality High Speed Motor

Baked Whole Wheat Donuts

Gowing up I had Amy Joy donuts in Niles, Dunkin Donuts, & other brands. The last time I had a regular Donut was when the Krispy Kreme first opened in IL many years ago in either Rosemont or St. Charles, IL in 1999 or 2000. Both locations have long since closed as business died down during the low carb craze and 3 recessions. Recently Wilton has been promoting Donut pans for baking online, on TV, in print and prompted me to purchase one at Bed, Bath & Beyond with my store credit. I only saw a 6 count pan which I assumed was all I would need. It is always healthier to bake anything then frying in oil. This is a basic Donut recipe that I have adapted from 5 other recipes for baked donuts. Now that I have perfected the basic one I will be trying some other flavors with fruits in the batter. I will also buy another 6 count pan and reduce my amount to come out with 12.


Flour Cooking Spray
Donut Pan
Mixing Bowl
Cooling Racks
Storage Container
1 3/4 Cups Whole Wheat Flour (You Can Use 2 Cups Whole Wheat If You Prefer)
1/4 Cup Coconut Flour
1/2 Cup Splenda
1 1/2 TSP Baking Powder
1/4 TSP Fresh Grated Nutmeg
1/2 TSP Sea Salt
2 TSP Ground Cinnamon
3/4 Cup Buttermilk
1/2 Cup Unsweetened Applesauce
1 Egg White
1/4 Cup Light Corn Syrup
Sometimes you might need to add a little more liquid if you use the coconut flour depending on your altitude.
Add in a splash extra of the egg white or applesauce if batter is to dry.

Preheat Oven to 425
Spray Donut Pan
Add All Dry Items & Whisk
Add All Wet Items To Dry & Whisk
Fill Donut Pan 2/3 Full
Bake in middle of the oven till Donut springs back when touched (about 8-10 Minutes)

Cool in Pan For 6 Minutes, Then Remove & Cool On Cooling Rack
This recipe makes 15-16 Donuts
These were moist & light and not hard like cake flour store bought Donuts would be.
I topped mine with a little Ginger Syrup
You can Freeze The Extra Once Cooled For 2 Months or Store In A Container For 7-9 Days

Ready to Bake

Fast Tuna Okra Soup

1 Dutch Oven
1 TBSP Canola Oil
1 Diced Onion
4 Cups Very Low Sodium Chicken Broth
8 Ounces Chopped Frozen Okra
1 14.5 Ounce Can No Salt Added Petite Diced Tomatoes
2  8.8 Ounce Packages of Uncle Ben's Whole Grain Brown Rice (Cooked)
10 Ounces Chunk Light Tuna In Water
1 TSP Ground White Pepper
1 TBSP Basil
1 TBSP Greek or Mexican Oregano
1 TBSP Lighthouse Italian Seasoning

Saute Onion In Oil In Dutch Oven On Medium Heat Till Almost Opaque
Add in Everything Else
Cover & Cook Until Okra Is No Longer Frozen
Store Leftovers In Dutch Oven In Refridgerator

Green Split Pea Pumpkin Potato Soup

1 Dutch Oven
1 Pound Dried Green Split Peas (Cook Per Package Instructions )
1 15-16 Ounce Can Pumpkin Puree
1 TBSP Canola Oil
1 Diced Onion
1 4.2 Ounce Box of Hungry Jack Dehydrated Hashbrowns or other brand (Cook Per Pkg Instructions)
1 TBSP Pumpkin Pie Spice
1 TBSP Smoke Paprika
1 Quart Silk Pumpkin Spice All Natural Soymilk
4 Cups Very Low Sodium Chicken Stock
If to think add in Water 1/4 Cup At a time

Saute Onion in Oil in Dutch Oven
Add in Cooked Green Split Peas
Add in Cooked Hashbrowns
Add In Paprika
Add in Pumpkin Pie Spice
Add in Pumpkin Spice Soymilk
Add in Chicken Stock
Cover & Cook For 30-45 Minutes on Low Heat

Serve As Is or Serve As a Puree

Use An Immersion Blender & Puree In Dutch Oven
or Let Soup Cool Slightly And Put Amount You Want Into a Vitamix & Blend As I Have Done Here

Okra Hashbrowns

Still working on adding more meatless meals to get my cholesterol and triglycerides down.

1 12 Inch Skillet
1 10 Inch Skillet
1 Bowl
Non Stick Cooking Spray
1-2 TSP Canola Oil
1 Box Hungry Jack Instant Hashbrowns or Other Bran Equivalent Amount
http://www.hungryjackpotatoes.com/products/hashbrowns.html
8 Oz Diced Tomatoes
1 Diced Onion
8 Oz Sliced Portebella Mushrooms
8 Oz Chopped Okra Steamed
1/2 Cup to Whole Cup of Scrambled Egg Whites
Sea Salt
Ground Black Pepper

Open One Portion Of Hashbrown Box
Fill Hashbrown Box With Warm Water To Fill Line
Let Rehydrate for 12 Minutes
Then Set Aside

Spray 10 Inch Skillet With Non Stick Cooking Spray
Add Egg Whites To Skillet & Let Set
Sprinkle Some Sea Salt & Pepper Over Egg Whites
Scramble Egg Whites In 10 Inch Skillet
Remove And Put Egg Whites In Bowl
Clean & Dry Skillet

Add Oil To 10 Inch Skillet
Heat On Medium
Saute Onion, Mushrooms, & Tomatoes in Skillet
Remove Pan From Stove-Top & Set Aside

Add Oil to 12 Inch Skillet
Heat On Medium
Add Hashbrowns And Cook 5-6 Minutes Per Side
When hashbrown start to turn brown add in vegetables, then egg whites and stir
Optional to Sprinkle a little Tabasco Chipotle Sauce When Ready To Serve
http://www.tabasco.com/tabasco_tent/pepper_sauce/chipotle_pepper_sauce.cfm

Whole Wheat Pumpkin Muffins With a Twist

This recipes makes 1 Dozen Muffins And One or Two Trays of Cookies Depending on Your Pan Size
Non Stick Baking Flour Spray
12 Aluminum Muffin Cup Liners
12 Count Muffin Pan
Parchment Paper
1 Medium or Large Jelly Roll Air Pan
http://www.amazon.com/Wilton-Recipe-Right-Jelly-Inches/dp/B000NNHRWI/ref=sr_1_2?s=kitchen&ie=UTF8&qid=1321139326&sr=1-2
1 Mixing Bowl
1 1/4 Cup White Whole Wheat Flour
1/2 Cup Coconut Flour
1/2 Cup Cornmeal
2 TSP Xanthan Gum
1 TSP Baking Soda
1 TSP Cardomom Powder
1 1/2 TSP Cream of Tartar
1 1/2 TSP Baking Powder
1 1/2 TSP Pumpkin Pie Spice
1/4 TSP Sea Salt
1 TBSP Vanilla Extract
1 TBSP Light Corn Syrup
1 TBSP Ginger Syrup
20 Oz Canned Pumpkin
1 1/4 Cups Pumpkin Pie Spice Soymilk
2 Egg Whites
If Batter is too thick add in some unsweetened applesauce

Preheat Oven To 400
Add In All Dry Items
Add In All Wet Items & Mix
Place Muffin Cups In Muffin Pan
Spray Muffins Cups With Non Stick Flour Spray
Fill Muffin Cups 3/4 Full Using Ice Cream Scooper
Line Jellyroll Pan With Parchment Paper
Spray Paper With Non Stick Flour Spray
Bake Muffins till Fork Tine Comes Out Dry 25-40 Minutes
Bake Cookies 14-15 On One Side, Flip And Another 14-15 Minutes On Other Side

Teriyaki Okra Stir-Fry

1 Skillet or Wok
1 TBSP Sesame Oil
1 Package Nasoya Subed Super Firm Tofu
http://www.nasoya.com/products/tofu/cubed.html
1 Diced Onion
8 Oz Diced White Mushrooms
8 Oz Frozen Chopped Okra
1/4 Cup Kikoman Teriyaki Takumi Collection Garlic & Green Onion 
http://www.kikkomanusa.com/homecooks/products/products_hc_details.php?pf=10303&fam=103
1-2 TBSP Franks Red Hot Sweet Chili Sauce
http://www.franksredhot.com/products/sweet-chili-sauce
Add Oil to Skillet or Wok
Heat On Medium
Add All Items Except Sauce
Saute Until All Vegetables Are Cooked To Your Desired Consistency
Add Both Sauces, Stir & Cook For 1-2 Minutes More

Teriyaki Chili Tofu

1 Skillet or Wok
1 TBSP Sesame Oil
1 Package Nasoya Cubed Super Firm Tofu or other brand
http://www.nasoya.com/products/tofu/cubed.html
1 Diced Onion
8 Oz Sliced Portebella Mushrooms
2 Mini Red & Orange Bell Peppers Diced
2 TBSP Minced Garlic
1 TBSP Sesame Seeds
1/4 Cup Kikoman Teriyaki Takumi Collection Garlic & Green Onion
http://www.kikkomanusa.com/homecooks/products/products_hc_details.php?pf=10303&fam=103
1-2 TBSP Franks Red Hot Sweet Chili Sauce
http://www.franksredhot.com/products/sweet-chili-sauce

Add Oil to Skillet or Wok
Heat On Medium
Add All Items Except Sauce
Saute Until All Vegetables Are Cooked To Your Desired Consistency
Add Both Sauces, Stir & Cook For 1-2 Minutes More

Ratatouille With Some Meat

1 Dutch Oven
1 TBSP Canola Oil
1 Diced Onion
1 14.5 OZ Can No Salt Added Tomatoes
8 Oz Frozen Chopped Broccoli (Steam in Microwave)
8 Oz Sliced Portabella Mushrooms
3.5 Oz Sun Dried Tomatoes
2 TBSP Minced Garlic
1 1/2 Cups of Diced  Red,Yellow, & Orange Bell Peppers
2 TBSP Amore Tomato Paste
http://www.amorebrand.com/
16 Oz Isernio Ground Chicken Italian Sausage
http://www.isernio.com/Products/ChickenSausageRolls.aspx

Add Oil to Dutch Oven
Heat on Medium
Add Sausage & Start to Cook
Add Onion, Bell Peppers, Mushrooms, Garlic & Stir
Add Broccoli, Sun Dried Tomatoes, Tomato Paste & Stir
Serve over Pasta or Eat As Is

Leftover Baked Chicken Salad

Follow my recipe for Baked Chicken
http://mycontinuingthoughts.blogspot.com/

The next day Make This Salad
1 Bowl
2 Cups Chopped Romaine
1 Granny Smith Apple Cubed
1 Red Pear Cubed
1 Sliced Roasted Red Bell Pepper Cubed
2 Sliced Mandarin Oranges
1 100 Calorie Package Wholly Guacamole
Desired Amount of Leftover Baked Chicken

Add All Items To Bowel
Top With Chicken

Ready to Eat
Extra Can Be Blended In Vitamix for Soup

Baked Chicken For Pitas, Wraps, Tortilla

I tried no meds, using gugul plus, red yeast rice, being vegan, being a vegetarian and my cholesterol was still HIGH so I was really quite frustrated. I started using a cholesterol medication in 2003 and varying my diet with alternative meats (buffalo, venison, ostrich, quail, rabbit). My most recent cholesterol test showed that my total levels went up from 199 to 202 and my triglycerides from 150 to 162 despite being on a statin drug so my focus is to try and come up with a different approach to tackle this with even more spices & foods that are anti-inflammatory.

3 Quart Oven Roasting Pan
1 Mixing Bowl
1 Ziploc Bag
2.5 Pounds Boneless Skinless Chicken Breasts
1 TBSP Canola Oil
1 TBSP Sesame Oil
1 TBSP Basil
1 TBSP Crushed Rosemary
1 TBSP Cilantro
1 TSP Ground Cumin
1 TSP Ground Corriander
2 TBSP Smoked Paprika
2 TBSP Minced Garlic
1/4 Cup Balsamic Vinegar
1/8 Cup Rice Vinegar
Juice of 3 Oranges

Place Chicken in Ziploc Bag
Add All Items to Bowl & Mix
Pour Over Chicken & Marinate for 2 -3 Hours in Refridgerator

Pre-Heat Oven to 400 Degrees
Add Chicken With Marinade to Pan & Bake Until Chicken Is 165
Remove Chicken, Cool & Then Shred to Add Into a Multi-Grain Pita

Ready To Bake

Ready to Eat
Serve in Pita, Tortilla, or Wrap
Serve Over Rice or Pasta
Serve in a Salad
Blend Leftovers Into Soup in Vitamix

Lemon Pepper Salmon Saute

1 Dutch Oven
1 TBSP Roasted Garlic Oil
1 Diced Onion
8 Oz Frozen Chopped Okra
1 TBSP Minced Garlic
4 Oz Wild Alaskan Smoked Salmon Cubed
1 TBSP Salt Free Lemon Pepper Blend
1 Sliced Corn Bread Crumbled or 1 Corn Muffin Crumbled ( I used my leftover Coconut Corn Bread)
1-2 TSP Tabasco Chipotle Pepper Sauce
http://www.tabasco.com/tabasco_tent/pepper_sauce/chipotle_pepper_sauce.cfm
1 TBSP Frank's Red Hot Sweet Chili Sauce
http://www.franksredhot.com/products/sweet-chili-sauce

Heat Dutch Oven on Medium
Add Oil
Add Onion & Garlic
Add Okra, Salmon, Lemon Pepper
Add Corn Bread, Pepper Sauce, & Chili Sauce
Cook Until Vegetables Are Done

Falafel

1 15-16 Oz Can No Salt Added Chickpeas

1. 1 Large Onion Chopped
2. 2 TBSP Minced Garlic
3. 1/2 Chopped Fresh Parsley
4. 1/2 Cup Chopped Fresh Cilantro
5. 1 TSP Smoked Paprika
6. 1 TSP Ground Coriander
7. 1 TBSP Ground Cumin
8. 1/2 TSP Black Pepper
9. 1/8 TSP Sea Salt
10. 1/2 TSP Baking
11. 1 TBSP Lemon Juice

Flour or Egg to Bind & Make This Into A Batter
1 Bowl
1 Skillet
Canola Oil

Rinse & Drain Chickpeas
Empty Chickpeas Into Bowl
Mash Chickpeas Using a Potato Masher or Small Amount at Time With a Mortar & Pestle
Add Items 1-11 And Mix Together
Add In Either Flour or 1 Egg To Make This Into a Batter, Need To Have The Consistency of Paste

Heat Oil In Skillet
Drop Small Balls Into Skillet
Cook One Side, Flip Cook Other Side
Remove & Drain On Paper Towel
Serve on a Pita With Some Romaine or Leaf Lettuce, Sliced Grape Tomato & Humus

Tabouleh

1 Bowl
1/2 Cup Bulgur
1 1/2 Cups Diced Fresh Parsley
2 TBSP Chopped Fresh Mint
8-10 Sliced Grape Tomatoes
1/2 Cucumber Peeled & Diced
1/4 TSP Ground White Pepper
1/8 TSP Sea Salt
6-8 TBSP Fresh Squeezed Lemon Juice
1 TSP Extra Virgin Olive Oil


Follow Package Direction to Prepare Bulgur
Finish Bulgur, Drain Well & Set Aside
Put Bulgur in Bowl
Add All Items & Mix
Add More Lemon Juice if Desired & Sprinkle Some More Mint On Top if You Like
Serve in Pita or With Some Humus

Next Time I will use Canned No Salt Added  Diced Tomatoes

Paprika Tomato Pasta

1 14.5 Oz Box Barilla Plus Rotini or other Mutil-Grain Higher Fiber Pasta (Not Whole Wheat)
1 Dutch Oven
1 TBSP Extra Virgin Olive Oil
16 Oz Cubed Mushrooms
8 Ounces Frozen Chopped Broccoli
1 Diced Onion
1./4 TSP Ground White Pepper
1 TBSP Smoked Paprika
1 TBSP Chopped Fresh Basil
1 TBSP Chopped Fresh Italian Flat Leaf Parsley
3.5 Oz Package of Julienne Cut Sun Dried Tomatoes Without Oil

1 -2 TBSP Amore Tomato Paste
1 Large Deep Bowl

Heat Dutch Oven On Medium
Add Oil
Add All Items & Saute Until Done
Remove From Heat & Set Aside

I cook All My Pasta in The Microwave With My Pasta & More Container
Cook Your Pasta How You Like It, Save Some Pasta Water

Top Pasta With Your Sauce & Some Pasta Water & Mix
Add More Oil If Desired

Paprika Steak

Most of the time I eat Fruits, Vegetables, Beans, Legumes, Brown Rice, Nuts, Nut Butters, Gardein Soy Products, Soymlik, Coconut Milk, Tofu, Brown Rice Pasta, Multi-Grain Pasta & Chicken, but every now & then I have some red meat to help with my Iron Levels.

1 Mixing Bowl
1 Ziploc Bag
3 Quart Casserole Dish
2 Pounds Mock Chuck Tender Steak Cut Into Cubes With Some Kitchen Shears
2 TBSP Minced Garlic
2 TBSP Sesame Seeds
2 TBSP Diced Fresh Cilantro
2 TBSP Mexican Oregano
1 TBSP Extra Virgin Sesame Oil (Reg if You Can't Find It)
1/4 Cup Balsamic Vinegar
1/4 Cup Unseasoned Rice Vinegar
Juice of 4 Fresh Limes
1/4 Cup Smoked Paprika

Add All Items To Bowl & Mix
Add Steak to Ziploc Bag
Pour Marinade Over Steak In Bag
Seal & Place In Refrigerator for 2 Hours
Pour Steak & Marinade Into Cassarole Dish
Bake at 400 Until Steak Is Done To Your Liking

Ready To Bake

Done
Eat As Is, Over a Salad, Over Brown Rice, Pasta
In a Pita, In a Tortilla
Add Some Vegetables & Guacamole

Ground Chicken Spinach Chili

Chilly weather is always a great time for a pot of chili, true chili does not have any beans, just meat and lots of spices.

1 Dutch Oven
1 TBSP Canola Oil
1 Pound Extra Lean Ground Chicken
10 Oz Frozen Whole Leaf Spinach
1 Diced Onion
1 TBSP Minced Garlic
1 14.5 Oz. Can No Salt Added Petite Diced Tomatoes
1 Can of the New Rotel Zesty Tomato & Green Chili Mild Sauce
1 TBSP Ground Cumin
1 TBSP Ground Ancho Chili Powder
1 TBSP Salt Free Frontier Taco Seasoning or Like Brand

Heat Dutch Oven on Medium
Add Oil
Add Chicken
Add Everything Else & Cook Until Chicken is Done

Mexican Vegetable Saute

I do not know about you, but I love getting free items and especially free food. I received a $10 postcard in the mail from the local Mexican Grocery Store. There was no minimum purchase required so I spent almost $1.00 because I did not think about taxes and I was off on the lb price on one of my veggies.

1 Dutch Oven
1 TBSP Canola Oil
1 TBSP Sesame Oil
1 Diced Onion
1 Mexican Squash Peeled & Cubed
1/2 Cup Diced Jicama
1/2 Cup  Sliced Red, Yellow & Orange Mini Bell Peppers
1 Bunch Collard Greens Chopped
1/4 Cup Chopped Fresh Cilantro
1 Can No Salt Added Petite Diced Tomatoes
2 TBSP Minced Garlic
1 TBSP Sesame Seed
1/4 TSP Ground White Pepper
1/8 TSP Sea Salt
1 TBSP Mexican Oregano

Heat Dutch Oven On Medium
Add Oil
Add Onion, Squash, Jicama, Peppers, Collard Greens, Cilantro, Tomatoes, Garlic
Add Spices & Saute Till Done

Mustard BBQ Sauce Baked Chicken Wings

Why go out to eat at the local restaurant chain Buffalo Wild Wings by myself and get expensive wings already made by someone else with a lot of fat, salt, sugar and unknown ingredients when I can make healthier ones at home. Some folks really enjoy going out to eat and sitting in a restaurant alone, I prefer to eat by myself at home and not alone in restaurant. When I go out to a restaurant I prefer to go with friends or family. Took down some wings from my freezer that I had picked up super cheap at Super Target a few weeks ago and decided I was in the mood for mustard wings.

12 Natural Whole Chicken Wings
http://www.goldnplump.com/grocery_product.cfm?id=374&ns=1
Flour
American Stockyard Smoky Mustard BBQ Sauce
http://www.originaljuan.com/american-stockyard/american-stockyard-smoky-mustard-bbq-sauce
1 Box Panko Bread Crumbs
3 Bowls or Containers
Non Stick Cooking Spray
1 TSP Canola Oil
3 Quart Oval Casserole Dish

Put Flour In One Bowl
BBQ Sauce In Another
Panko in 3rd Bowl

Preheat Oven to 400 or 415 Degrees
Dip Each Wing In Flour, Then In BBQ Sauce, Then In Panko
Spread 1 TSP Oil Into Bottom Of Casserole Dish
Place Wing Onto Pre-Spayed Casserole Dish
Save Extra BBQ Sauce to Put On Wings When Ready to Serve

Sweet & Spicy Baked Chicken Wings

Normally I always make everything with boneless skinless chicken breasts but the twin-pack of fresh natural chicken wings where on-sale, & there was a $3 of coupon on the pack and I had a store coupon. So the 12 wings cost $1.00. Wings definitely are super high on the fat scale but since I have not cooked wings in years & I have no re-gained my weight it was a nice treat to have some.

12 Natural Whole Chicken Wings
http://www.goldnplump.com/grocery_product.cfm?id=374&ns=1
Flour
Franks Red Hot Sweet Chili Sauce
http://www.franksredhot.com/products/sweet-chili-sauce
1 Box Panko Bread Crumbs
3 Bowls or Containers
Non Stick Cooking Spray
1 TSP Canola Oil
3 Quart Oval Casserole Dish

Put Flour In One Bowl
Chili Sauce In Another
Panko in 3rd Bowl

Preheat Oven to 400 or 415 Degrees
Dip Each Wing In Flour, Then In Chili Sauce, Then In Panko
Place Wing Onto Pre-Spayed Casserole Dish

Ready To Bake

Finished

Italian Southern Saute

1 Dutch Oven
1 TBSP Extra Virgin Olive Oil
1 -2 TBSP Mince Garlic
1 Cup Frozen Chopped Okra
1 Diced Onion
1 TBSP Capers
1/4 Cup Chopped Frozen Spinach
1/4 Cup Kale
1/4 Cup Collard Greens
1/4 Cup Sliced Red, Orange, & Yellow Bell Peppers
8 Sliced Grape Tomatoes
1/4 TSP Ground White Pepper
1/4 TSP Smoked Paprika
1-2 TBSP Chopped Fresh Italian Flat Leaf Parsley
1-2 TBSP Chopped Fresh Basil

Heat Dutch Oven on Medium
Add Oil
Add Peppers, Onions, Garlic, Capers, & Tomatoes & Saute
Add All Fresh & Dried Spices & Stir
Add Okra, Spinach & Fresh Greens
Saute Till Greens Are Slightly Wilted

Balsamic Gardein Chick'n Scallopini

1 Skillet Pan
Cornmeal For Breading
1 Package Frozen Gardein Chick'n Scallopini
1 TBSP Sesame or Roasted Garlic Oil
1 TBSP Capers
1 TBSP Minced Garlic

Coat Top & Bottom of All 4 Frozen Gardein Chick'n Scallopini's with Cornmeal
Heat Oil In Skillet
Place Breaded Gardein in Skillet
Add Garlic & Capers
Cook Gardein Till Done 4-5 Minutes Per Side
Add in Balsamic Vinegar To De-glaze Pan & Cook For 2-3 Minutes

Tripple Tomato Pieroge's

1 Box Mrs. T's Frozen Potato & Onion Pierogies
1 Can No Salt Added Petite Diced Tomatoes
1 Package Chopped Sun Dried Tomatoes Preferably Without Oil
2 TBSP Amore Tomato Paste
http://www.amorebrand.com/
1 Cup Chopped Frozen Broccoli
1 3 Quart Deep Casserole Dish
Non Stick Cooking Spray
Spray Casserole Dish
Spread Frozen Pirogi's Evenly Across Pan
Spread Frozen Broccoli Over Pierogies
Spread Canned Tomatoes Over Broccoli
Spread Chopped Sun Dried Tomatoes over Diced Tomatoes
Spread Tomato Paste Evenly Over Sun Dried Tomatoes
Bake 350 for 30-40 Minutes

Most Grocery Stores Have These or Buy Online

Double Coconut Corn Bread

1 Bread Loaf Pan
Non Stick Cooking Spray
Parchment Paper
1 Mixing Bowl
1 Cup Coconut Flour
1 Cup Corn Meal
7 TBSP Splenda
5 TSP Baking Powder
1/4 TSP Cream of Tartar
1/8 TSP Sea Salt
1/4 Cup Unsweetened Applesauce
2 Egg Whites
1 1/4 Cup Unsweetened Coconut Milk

Add All Dry Items in Bowl
Add All Wet Items & Mix
Spray Bread Loaf Pan & Add Parchment Paper
Bake At 415 Degrees for 25-40 Minutes

Mango Wheat Bran Chai Latte Muffins

Now That It Has Been Cold On A Regular Basis Here in The Fox Valley of Illinois I Am Back To Baking Muffins, Quick Breads, Mini-Bundt Cakes, & Baked French Toast Every 2 Weeks It Seems. I Have Been Trying To Get Back To The Way Our Paleolithic Ancestors Would Have Baked By Using More Gluten Free Grains With Some Wheat Thrown In Every Now & Then.

12 Count Muffin Pan
Non Stick Cooking Spray or Aluminum Liners
Mixing Bowl
1 1/2 Cup White Whole Wheat Flour
1 1/2 Cup Wheat Bran
1/4 Cup Splenda
1 TBSP Cardamon Powder
1/2 TSP Cream of Tartar
1/4 TSP Baking Powder
1/2 TSP Ground Cinnamon
1/2 TSP Ground Ginger
1/8 TSP Sea Salt
1/4 TSP Freshly Grated Nutmeg or 1/2 Ground
1/2 TSP Ground Gloves
1/4 Cup Unsweetened Applesauce
2 Egg Whites or Organ No Egg Egg Replacers
1 TBSP Vanilla Extract
1/2 Cup Unsweetened Coconut or Unsweetened Soy Milk
3/4 Cup Oregon Sugar Free Chai Latte (Most Grocery Stores Have This or Buy It Online)
http://shop.oregonchai.com/SugarFree-Original-Chai-Tea-Latte-Concentrate/p/ORG-12032&c=OregonChai@Concentrates Check Amazon & Other Sites For Prices

All All Dry Items To Bowl
Add All Wet Items To Bowl & Mix

Spray Muffin Pan or Add Liners
Bake 350 15-25 Minutes

Ready To Bake

Finished

Chicken Breakfast Sausage Soup

1 Package Isernio's Chicken Breakfast Sausage
8 Oz Frozen Chopped Okra
8 Oz Diced Mushroom
1 Diced Onion
One 14.5 Oz Can No Salt Added Petite Diced Tomatoes
1 TBSP Minced Garlic
1 TBSP Canola Oil
1 Bunch Chopped Kale
1 TBSP Chopped Red Jalapenos From Jar
1 TBSP Ground Cumin
1/8 TSP Sea Salt
1 TSP Ground Pepper
1 TBSP Fresh Diced Basil
1 Box 32 Oz Very Low Sodium Chicken Broth/Stock
1 5 Quart Dutch Oven

Heat Dutch Oven Over Medium Heat
Add Oil, Turn Down Heat
Add Sausage & Brown
Add Onion, Garlic, Mushroom, Sea Salt, Pepper, Basil & Saute
Add Jalapenos, Okra, Tomatoes, Kale & Chicken Stock
Add Cover & Simmer For 1 Hour

Smoked Salmon Vegetable Egg White Scramble

1 4 Oz Package Wild Alaskan Smoked Salmon Diced
1 Diced Onion
4 Oz Diced Mushrooms
5 Diced Grape Tomatoes
4 Oz Frozen Chopped Spinach Cooked in Microwave
1 TSP Capers
2 Diced Mini Yellow Bell Peppers
Enough Egg Whites To Scramble In Skillet After Veggies Are Cooked
1 TBSP Smart Balance Olive Butter Blend
Fat Free Cooking Spray
1 Bowl
1 Microwave Container
1 Skillet

Microwave Spinach, Drain, & Set Aside
Dice All Vegetables & Add To Prep Bowl
Spray Skillet
Add Butter Blend
Heat Skillet On Medium
Add in Vegetables & Saute
Add in Salmon
Add In Cooked Spinach
Add In Egg Whites, Dash of Sea Salt & Scramble With Cooked Vegetables

Ready To Eat

Garlic Collard Green Saute

Growing up I never heard of Collard Greens, Black Eyed Peas, or Ham-hocks probably because I lived in the Midwestern State of Illinois and being Jewish you are not supposed to eat anything made from Pork ever. It was not until watching an episode of Oprah many years ago that I learned about all these foods being an old time meal of the Southern States. With my renewed quest to get back to eating a 75-90% vegan diet, I am buying greens, beans, & legumes that I have never eaten and cooking them with my own healthy twist.

One of My New Fall Favorite Vegetables is Collard Greens

1 Bunch Collard Greens Chopped
10 Sliced Grape Tomatoes
1 Diced Onion
2 TBSP Minced Garlic
2 Mini Diced Yellow Bell Peppers
2 Mini Diced Red Bell Peppers
2 Mini Diced Orange Bell Peppers
8 Oz Diced Mushrooms
4 Oz Frozen Cut Okra Steamed in Microwave
1/8 TSP Sea Salt
Extra Virgin Olive Oil
1 Bowl
1 Large Deep Skillet

Rinse Collard Greens With Veggie Produce Wash, Drain & Dry
Put Collard Greens in Bowl & Toss With 1 TSP Oil & 1/8 TSP Sea Salt

Heat 1 TBSP Extra Virgin Olive Oil in Skillet On Medium Heat
Add In Collard Greens And Saute For 3 Minutes
Add In Onions, Garlic, Peppers, Tomatoes, Mushrooms, & Continue Sauteing
Add in Okra And Cook For Until Veggies Are Just Tender

Ready To Eat As Is, Over Pasta, Rice, In an Egg White Omelette

Multi-Veggie & Multi Grain Pasta

One 14.5 Oz Box Barilla Plus Rotini
One 14.5 Oz Can No Salt Added Petite Diced Tomatoes
One Diced Onion
1 TBSP Minced Garlic,
One Diced Orange Bell Pepper
One Diced Red Bell Pepper
8 Oz Frozen Broccoli Florets Steamed
1 Bunch Sauteed Kale
Extra Virgin Olive Oil
1 Skillet
1 Large Bowl
Container For Cooking Pasta or Cook Over Stove Al Dente

Heat 1-2 TBSP Extra Virgin Olive Oil In Skillet Over Medium Heat
Add Onion, Garlic, & Peppers
Saute Until Just Tender & Set Aside

Microwave Broccoli According to Package Directions
Drain & Set Aside

Empty Pasta into Pasta N More Container, Add Water to Level 8, 1/8 TSP Sea Salt
Microwave 26-28 Minutes, Drain  Add To Bowl, & Set Aside.

Add Sauteed Vegetables Over Pasta
Add Steamed Broccoli
Add Tomatoes
Mix & Serve As Is or Topped With Some Fresh Grated Pecorino Romano, Daiya, or Soy Cheese

Ready To Eat

Add Veggie Faux Meat Crumble if You Like
For Meat Eaters Add Isernio's Skinless Ground Chicken Italian Sausage