Quinoa Salad

As promised...


What you need:

1/2 cup cooked quinoa
1 Tbsp. extra virgin olive oil
Himalyan salt or Bragg Liquid Aminos (to taste)
1 Tbsp. fresh lemon juice
2 Tbsp. finely minced fresh parsley
1 Tbsp. finely minced fresh mint leaves
1/4 large ripe tomato, diced
1/4 large cucumber, peeled and diced
2 Tbsp. chopped pitted Kalamata olives

What do do:

Toss quinoa with olive oil, salt or Bragg Liquid Aminos, and lemon juice, mixing well. Gently fold in parsley and mint, followed by remaining ingredients. Cover and chill for 1 hour.

Serves 1 ( 1 quadrupled the recipe)

Packed with protein, veggies, healthy fats, all 9 amino acids, fibre, magnesium, B-vitmamins, calcium... You CAN'T go wrong :)


Sweet Potato and Roasted Red Pepper Bisque

💜4 medium sweet potato (aka yam)
💜1 red pepper
💜4 cups vegetable broth
💜4 tsp finely grated peeled ginger root
💜8 tsp. miso paste, diluted in 1 tsp. hot water
💜Bragg liquid aminos, Himalayan salt and herbal seasoning to taste.

Peel and cube sweet potato. Cook in boiling water until tender. Drain and set aside. Meanwhile, roast a whole red bell pepper on gas stove top or grills, turning frequently until evenly charred on the outside OR in your oven at 400 degrees for 15 to 20 minutes, turning every 10 minutes or until skin is charred. 

Put pepper in bowl and cover with towel for 10 minutes to steam. Clean off skin and seeds by running under cool water. Remove seeds, cut into quarters, and chop one quarter into 1/2 inch cubes. 

➡️➡️➡️➡️OR you can buy them already roasted in a jar (Which is what I did).. Time saver!!! (I’m somewhat lazy when it comes to cooking!)😉

Place sweet potato, pepper, broth or water, ginger, oil, and miso in pot, and use a hand blender to puree…. heat on low until hot. Add minos, salt, and seasoning if desired.

I paired with roasted asparagus topped with slivered almonds.

(Next time I'd double the batch so I have extras to freeze for later)

Serves 4. Enjoy!




  • ¼ medium avocado, mashed
  •  2 Tbsp. fresh salsa (pico de gallo)
  • 1¼ cup Black Beans and Rice (POSTED BELOW)
  • ¼ cup cooked corn kernels
  •  1 (6-inch) corn tortilla


  • Combine mashed avocado and fresh salsa in small bowl; mix well, Set aside.
  • Place Black Beans and Rice and corn on one half of tortilla; fold.
  • Serve with avocado and salsa mixture.


Black Beans and Rice (I quadrupled this recipe for extras throughout the week)

•  ¾ cup cooked brown rice

•  ½ cup canned low-sodium black beans

•  ¼ tsp. extra-virgin olive oil

•  ⅛ tsp. ground chili powder

•  1 pinch ground cumin

•  ¼ tsp. ground coriander

•  1 tsp. Bragg® Liquid Aminos

•  Himalayan salt (to taste)


While rice is cooking, heat beans gently in saucepan until very hot. Drain and return to pan. Add olive oil, spices, Bragg Liquid Aminos, and Himalayan salt. Stir well. Gently fold beans into cooked rice.


SO good!  Enjoy





4 chicken breasts

1/4 cup raw unfiltered honey

1/4 cup tomato paste or sundried tomato paste

2 tablespoons apple cider vinegar

1 teaspoon chipotle chili powder

1 clove garlic, very finely chopped


wooden skewers (I get mine from the dollar store)

DIRECTIONSSlice chicken into very thin strips with a very sharp knife. Thread accordian-style onto wooden skewers.

In a small bowl, whisk together honey, tomato paste, apple cider vinegar, chipotle chili, and chopped garlic. Spoon sauce over skewers.

Cook skewers on a hot grill and cook for 10-12 minutes or until chicken is fully cooked, basting with sauce and turning every 2-3 minutes to evenly cook the entire skewer of chicken.

Alternately, the skewers can be baked in an oven preheated to 400 degrees for 16-18 minutes, or until fully cooked. Serve with a side salad, and enjoy!




2 tbsp olive oil
2 tbsp fajita mix (homemade is best!...or Epicure)
3 chicken breasts, boneless and skinless
1 red bell pepper
1 green bell pepper
2 onions
1 cup Tex Mex cheese (I use monterrey jack)
sour cream (I use greek yogurt)
8 tortillas (corn or whole wheat)
2 tbsp butter

Clean and chop up the onion into long strips. Slice the peppers into long strips. Clean and slice the chicken breasts into long strips and place in a bowl.

Add a tbsp of the fajita mix to the chicken breast and mix well.

In a large skillet, heat 1 tbsp of the olive oil and add the chicken to it. Cook the chicken for 5 to 10 minutes until it's fully cooked and no longer pink, and it's slightly charred, but not burned.

Remove chicken from skillet, and wipe the skillet clean.

Add another tbsp of olive oil to the skillet and heat it up. Add the onion and cook for a couple minutes until it's slightly translucent. Add the peppers and the fajita mix and mix well. Cook for a couple more minutes so the peppers cook slightly.

Add the chicken to the skillet, mix with peppers and onions and cook for a minute.

In a clean skillet, add a bit of the butter and melt. Add a tortilla and move it around until it's buttery. Add a little bit of the chicken and onion mixture on top of the tortilla, and about ¼ cup of cheese, depending on how you like it. Add another tortilla on top and pat it down.


Now flip it over and cook on the other side until the other side is nice and golden. Remove from skillet and cut into quarters. Repeat these steps with the remaining tortillas. Serve this with some greek yogurt and salsa.


These are not "clean".. or really "healthy", but I'm all about balance, moderation, enjoying the holidays, and eating a cookie (or two) with your kids! Make these.. Your kids will love them!

3/4 cup peanut butter
1 1/4 cup firmly packed brown sugar
1/2 cup shortening
3 tablespoons milk
1 tablespoon vanilla
1 egg
1 3/4 cup all-purpose flour
3/4 teaspoon baking soda
3/4 teaspoon salt
Chocolate-covered mini pretzels
Mini brown M&Ms
Regular-sized red M&Ms

Preheat oven to 375°F.

Combine brown sugar, peanut butter, shortening, milk, and vanilla in large bowl. Beat at medium speed until well blended. Add egg; beat until just blended.

In a separate bowl, combine flour, baking soda, and salt. Add to creamed mixture at low speed. Mix just until blended.

Form dough into 1-inch balls. To make reindeer-shaped cookies, pinch the bottom of the ball slightly to form a point, then gently flatten with your hand. Space cookies about 2 inches apart on a greased cookie sheet and bake for 7 to 8 minutes, until set or just beginning to brown. 

Remove from oven and immediately (and gently) press two mini pretzels into the tops of the cookies for the reindeer's antlers. ( you may want to wait a couple minutes as the chocolate will melt). Press two mini brown M&Ms in for the eyes and one red M&M for the nose.

Allow to cool 2 minutes on the baking sheet and then transfer to a wire rack or paper towel to cool completely. 

Makes about 40 reindeer cookies. DELISH!


  • 2 apples, peeled, cored, cut into 1/2-inch pieces (2-1/2 to 3 cups chopped)
  • 1-1/2 cups fat-free milk (or substitute non-diary alternative like almond milk)
  • 1-1/2 cups water
  • 1 cup uncooked steel-cut oats
  • 2 tablespoons brown sugar (or substitute maple syrup or other desired sweetener)
  • 1-1/2 tablespoons butter, cut into 5-6 pieces (optional)
  • 1/2 teaspoon cinnamon
  • 1 tablespoon ground flax seed
  • 1/4 teaspoon salt
  • Optional garnishes: chopped nuts, raisins, maple syrup, additional milk or butter


Coat inside of 3-1/2 quart (or larger) slow cooker with cooking spray. Add all ingredients (except optional toppings) to slow cooker. Stir, cover, and cook on low for approx. 7 hours (slow cooker times can vary). Spoon oatmeal into bowls; add optional toppings, if desired. Store leftovers in refrigerator. Freezes well.

To reheat single servings: Put 1-cup cooked oatmeal in microwave proof bowl. Add 1/3 cup fat-free milk. Microwave on high for 1 minute; stir. Continue cooking for another minute, or until hot.

Recipe can be doubled in 6-quart or larger slow cooker. Increase cooking time 1 hour.

whole wheat strawberry banana muffins


1 ¼ cup whole wheat flour (measured correctly)
2 tsp baking powder
1 tsp ground cinnamon
¼ tsp ground nutmeg
¼ tsp salt
1 tbsp coconut oil
1 large egg
2 tsp vanilla extract
½ cup mashed banana (about 1 medium)
2 tbsp honey
¼ cup plain nonfat Greek yogurt
¾ cup strawberries, diced (about 10-11)

Preheat the oven to 325°F, and lightly coat 8 muffin cups with nonstick cooking spray.

In a medium bowl, whisk together the flour, baking powder, cinnamon, nutmeg, and salt. In a separate bowl, whisk together the coconut oil, egg, and vanilla. Stir in the mashed banana, honey, and yogurt, mixing thoroughly until no large lumps of yogurt remain. Add in the flour mixture, stirring just until incorporated. Fold in the strawberries.

Divide the batter between the prepared muffin cups. Baked at 325°F for 22-24 minutes, or until barely firm to the touch and a toothpick inserted into the center comes out clean. Cool in the pan for 5 minutes before turning out onto a wire rack.

Note: Fresh or frozen strawberries will both work. If using frozen, let them thaw for only a few minutes on the countertop—just until it’s easy to slice through them to dice. Also, add an extra 2 minutes to the bake time for frozen strawberries (about 24-26 minutes).


Honey Lime Sesame Chicken Wings


3 Lb. Small Chicken Wings (remove the skin)
⅓ cup Honey
¼ cup low sodium soy sauce
2 tsp Minced Garlic
3 Tbsp Lime Juice
1 Tbsp Rice Vinegar
1 Tbsp Sesame Seeds
Pinch of Chili Flakes

Preheat oven to 400 degrees.

Combine all ingredients except for wings in a small sauce pan. 

Bring to a boil and let simmer for 5 minutes, or until thick and glossy. Do not let cook for too long or mixture will caramelize and become hard.

While the sauce is thickening, pat the chicken dry with paper towels. Lightly oil a 9x13 baking dish. Lay the wings in the dish in a single layer.

Pour the sauce over the wings, using a basting brush to spread the sauce over all surfaces.

Bake the wings in the preheated oven for 1 hour on the top rack, turning the wings over after 40 minutes have passed.

Remove from oven. The sauce will thicken as the wings start to cool down. Turn wings to thoroughly coat in sauce before serving.


5 Onion soup with scallion crostini


1 tbsp olive oil
2 leeks, white and light green parts only, thinly sliced (3 cups) and rinsed in cold water
4 shallots, thinly sliced (1 1/2 cups)
1 each white and red onion, thinly sliced (3 cups each)
2 tbsp white wine vinegar
8 cups low-sodium chicken or vegetable broth
3 sprigs fresh thyme
2 bay leaves
4 slices whole-grain baguette, about 4 inches long and 1/4-inch thick each
2 oz goat cheese, softened
2 scallions, thinly sliced
Sea salt and fresh ground black pepper, to taste
1/4 cup finely sliced chives


In a large 6-qt saucepan, heat oil on medium-high. Add leeks, shallots and white and red onions. Cook, stirring frequently, for 2 to 3 minutes, until onions have softened slightly. Reduce heat to medium, cover with tight-fitting lid and allow onions to sweat and release water, about 15 to 20 minutes, stirring twice. 

Remove lid and continue cooking for about 10 minutes. Reduce heat to medium-low and cook for an additional 20 minutes, stirring and scraping bottom of pan with wooden spoon every 10 minutes, allowing onions to caramelize and turn golden brown. (NOTE: Onions will be very soft and appear almost puréed.)

Increase heat to high, add vinegar and stir until liquid is incorporated. Add broth, thyme and bay leaves and bring mixture to a boil. Reduce heat to medium and simmer for about 30 minutes.

While soup is simmering, prepare crostini: Position oven rack in top third of oven and preheat to broil. Place baguette slices on a baking tray and toast in oven for about 30 seconds to 1 minute per side, until very golden brown. Set aside. In a small bowl, stir together goat cheese and scallions. Season with salt and pepper. Spread about 1 1/2 tsp goat cheese mixture onto each baguette slice and broil for about 1 minutes, until cheese is hot and light golden brown.

Remove bay leaves and thyme from soup. Sprinkle with chives and season with salt and pepper. Ladle soup into bowls, float 1 crostini on top of each bowl and serve immediately.

Yum Yum!