Tuesday, February 28, 2012

Layered Greek Dip

1. Finely chop olive, bell pepper, cucumber, and dill.

2. Spread hummus about 1-2 inches thick in the bottom of a wide serving dish.

3. Sprinkle the vegetables evenly over the hummus.

4. Crumble feta cheese on top.

5. Sprinkle bits of dill and serve with warm whole grain pita slices. Enjoy!

Tuesday, February 21, 2012


Herbs are a wonderful way to add flavor and taste to your food. It brings a new life to everything. I came across this wonderful website to help you grow your own herbs. You can then not only have them all year round, but you can grow them organically. You will save money and have healthier, fresher food.

Really useful information about growing eleven different herbs.

Fresh herbs to dry herb ratio

When cooking with fresh and dry herbs, there is a general rule when it comes to the ratio of fresh to dry. Because dried herbs are generally more potent and concentrated than fresh herbs, you'll need less -- typically three times the amount of fresh herbs as dry. For example, if a recipe calls for 1 tablespoon of fresh oregano, you need only 1 teaspoon of dried, since 3 teaspoons equal 1 tablespoon.

Sunday, February 19, 2012

Over Ripe Avocados? Don't throw them out!

Last week there was a great deal at my local grocery for avocados ($1 each!), so I bought a bunch of them! A few were ripe so those were used in my mango salsa a few nights ago. The rest I let sit to finish ripening to freeze! Most people do not realize you can freeze these whole food beauties! Just cut in half and remove the seed. Wrap in saran wrap (a vacuum sealer is the best option if you have one) then place into a freezer safe container or bag. I have never kept mine more than three months so not sure how long they will keep.

When you are ready to use them thaw in the ice box overnight. These are great for guacamole, homemade baby food, chocolate mousse, truffles and so much more!


Broccoli and Avocado Salad

1 tablespoon wholegrain mustard
1 tablespoon sherry vinegar
1 head broccoli

1 small red onion
1 avocado

Himalayan sea salt

Freshly ground pepper
handful roasted almonds

1. Combine mustard, vinegar and 3 tablespoons extra virgin olive oil in a salad bowl. Season.

3. Chop broccoli into tiny trees and toss in the dressing.

4. Chop avocado in half and scoop bight sized chunks into the dressing mixture using a spoon.

5. Toss salad to distribute the dressing and serve with almonds on top.

Thursday, February 16, 2012

Grilled Chicken Breast with Tomato and Basil


· 4 chicken breasts or 8 chicken thigh fillets.

· 1 Spanish (brown) onion, finely chopped.

· 4 cloves garlic, finely chopped.

· 2 stems of fresh basil leaves, finely chopped

· 3-5 fresh tomatoes cubed can be replaced by cherry tomatoes or 1 can Italian tomatoes (no added sugar)


Gently brown the chicken for 5 to 10 minutes in a frying pan with a little oil. Season with salt and black pepper. Do not cook all the way through. Remove from the frying pan and put to one side.

In the same pan, sauté the onion and garlic gently, until golden brown. Add the basil leaves and canned tomatoes and put the chicken back into the frying pan. Simmer until the chicken is cooked, about 10- 15 minutes.

Cut through a piece of chicken to check if it is done.

You can sprinkle grated Parmesan cheese on top to serve.

4 servings

320 calories per serving

Wednesday, February 15, 2012

Chicken, Cucumber Salad with Feta

This recipe takes Greek food and transforms it into a hunger-squashing meal with 24 grams of protein and six grams of fiber. This healthy Greek salad will shut up a rumbling stomach for hours.

2/3 c medium-grind bulgur (next to the rice in most supermarkets)
1 2/3 c water
1/3 c fresh lemon juice
12 oz precooked grilled chicken, cubed or shredded
3/8 tsp black pepper
1 c diced cucumber
1 pint grape tomatoes
1/2 c chopped red onion
1/2 c chopped parsley
2 Tbsp olive oil
1/2 c (2 oz) crumbled feta cheese
1/4 tsp salt
black olives, optionnal

1. In a saucepan, combine bulgur, water, and 2 tablespoons lemon juice; bring to a boil. Cover and simmer until tender, about 15 minutes. Drain and let cool.
2. Place shrimp in large serving bowl. Sprinkle with 2 tablespoons lemon juice and 1/8 teaspoon pepper. Let stand for 5 minutes.
3. Stir in cucumber, tomatoes, onion, parsley, oil, and cheese. Add salt, remaining lemon juice, and remaining 1/4 teaspoon pepper and toss.
4. Stir in cooled bulgur. Divide evenly into four salad bowls. Decorate with the black olives

Monday, February 13, 2012

cauliflower crust pizza


1 cup cooked, riced cauliflower
½- 1 cup shredded mozzarella cheese (depending on taste or desired fat content)
1 egg, beaten
1 tsp dried oregano
1/2 tsp crushed garlic
1/2 tsp garlic salt

Coconut oil
olive oil (optional)

pizza sauce, shredded cheese and your choice of toppings*


Cut the cauliflower into small chunks and steam. When cooked, mash it well.

One large head should produce approximately 3 cups of mashed cauliflower. The remainder can be used to make additional pizza crusts immediately, or can be stored in the refrigerator for up to one week.

To Make the Pizza Crust:

Preheat oven to 450 degrees. Spread a thin layer of coconut oil on a cookie sheet.

In a medium bowl, stir together 1 cup cauliflower, egg and mozzarella. Add oregano, crushed garlic and garlic salt, stir. Transfer to the cookie sheet, and using your hands, pat out into a 9" round.

Optional: Brush olive oil over top of mixture to help with browning.

Bake at 450 degrees for 15 minutes.

Remove from oven. To the crust, add sauce, toppings and cheese. Place under a broiler at high heat just until cheese is melted (approximately 3-4 minutes).


*Note that toppings need to be precooked since you are only broiling for a few minutes.

Thursday, February 9, 2012



· 2 tablespoons olive oil

· 1 onion, chopped

· 2 garlic cloves, chopped

· 1 inch fresh ginger, grated (2 tablespoons)

· 1/2 teaspoons turmeric

· 1/8 teaspoon cinnamon

· 1/8 teaspoon cardamom

· Dash ground cloves

· 2 carrots, peeled and chopped

· 1 tart apple, peeled, quartered, and chopped

· 4 cups chopped butternut squash

· Coarse salt and pepper


1. Heat olive oil in a medium saucepan over medium heat. Add onion and garlic and cook until tender, 6 to 8 minutes. Add ginger, turmeric, cinnamon, cardamom, and cloves and cook until fragrant, about 1 minute. Add carrots, apple, squash, and 3 cups water. Bring to a boil; cover partially and reduce to a simmer. Season with salt and pepper.

2. Cook until vegetables are tender, about 20 minutes. Let cool slightly.

3. Working in batches, puree until smooth in a blender. Adjust seasoning, if necessary.

Wednesday, February 8, 2012

Salmon cakes


· 12 ounces pink salmon, fully cooked fresh wild salmon not farm raised

· 1 cup dry gluten-free breadcrumbs

· 2 large organic eggs

· 1/2 red bell pepper [yield: 1/3 cup] *see note

· 2 green onions

· 1/4 cup fresh parsley

· 2 tbsp fresh dill

· 1.5 tbsp lemon juice

· 2 tbsp coconut oil


1. In the bowl of your food processor, add eggs and whip on low for 1 minute. Add red pepper, green onion, parsley, dill, and lemon juice. Pulse for a couple of seconds to chop the pepper and breakup the herbs.

2. Add salmon and breadcrumbs, pulsing quickly. You can add more breadcrumbs depending if your mixture is too "wet". Form the mixture into 2 inch patties.

3. Heat oil in a medium sized skillet over medium-high heat. Add the salmon patties and cook for 3-4 minutes per side, or until golden brown. Once complete, place on a kitchen towel-lined plate.

Thursday, February 2, 2012



· 1 (6 ounce) can tuna in water, drained

· 1/3 cup chopped onion

· 1/3 cup chopped tomatoes

· 1/3 cup minced cilantro

· ¼ cup of mashed avocado

· 1 small jalapeno pepper, seeded and minced

· salt and pepper to taste


In a medium bowl, stir together the tuna, onion, tomatoes and cilantro. Season with salt and pepper. Refrigerate until ready to use.

Mix the mashed avocado and the minced jalapeno wel

Spread the avocado on a clean dry lettuce leaf , layer the tuna mixture and roll.. This is a low carb version. You can also use tortilla shells or whole grain bread to serve your tuna mixture

1 serving

335 calories

Wednesday, February 1, 2012

Pumpkin Pancake


2 cups whole wheat flour

2 tsp baking powder

1 tsp baking soda

1 tsp cinnamon

2 eggs

1 1/2 cups milk

1/2 cup water

3 Tbsp coconut oil, melted

1 cup puréed pumpkin

In a medium-sized bowl, mix together the flour, baking powder, baking soda and cinnamon.

In a large bowl, beat the eggs. Add the milk, water and oil. Stir to mix well. Add the pumpkin. Mix well.

Add the flour mixture to the egg mixture. Mix well.
Add more water if needed to make a fairly runny batter.

Heat a skillet over medium heat.
When the skillet is hot, spoon batter onto it.

When bubbles cover the surface of the pancake, use a spatula to turn the pancake over.
Cook for a minute or so longer, then remove and serve.

Make 5 large pancakes. They taste sweet enough to eat without any syrup. You can add some fresh berries, some unsweetened jelly or even peanut butter.

245 calories per pancake