Friday, December 12, 2014

Breakfast Cookies


  • 2 and 1/3 cups (190g) quick oats* (not whole oats)
  • 3/4 teaspoon salt
  • 1 teaspoon ground cinnamon
  • 1 cup (250g) homemade or your favorite almond butter*
  • 1/4 cup (82g) pure maple syrup (or honey)
  • 2 large ripe bananas, mashed (about 1 cup)
  • 1/3 cup (60g) dark or semi-sweet chocolate chips


Preheat oven to 325F degrees. Line large cookie sheet with parchment paper or a silicone baking mat. Set aside.
Combine all of the ingredients into a large bowl. Using a large rubber spatula or wooden spoon, mix until all of the ingredients are thoroughly combined. The dough will be sticky and thick.
Each cookie will be 3 Tablespoons of dough.  Drop this amount onto prepared cookie sheet and slightly flatten the tops into desired thickness. The cookies will not spread in the oven.
Bake for 15 minutes until edges are very slightly brown. Don't bake any longer or the cookies will taste dry. Allow to cool on the cookie sheets completely. Cookies stay fresh at room temperature for 1 week. Cookies can be frozen up to 3 months.

Monday, October 27, 2014

Creamy Spiced Cauliflower Soup

Serves 6

  • Aromatics:
  • 1 Tbsp. olive or coconut oil
  • 2 medium yellow onions, diced
  • 1 bay leaf
  • 1 1/4 tsp. ground cumin
  • 1 tsp. kosher salt
  • 1 tsp. ground turmeric - I OMITTED FOR PURPLE CAULIFLOWER SOUP
  • 1/2 tsp. ground coriander
  • 1/8 tsp. ground cardamom
  • dash of ground black pepper
  • sprinkling of crushed red pepper flakes
  • 4 garlic cloves, minced
  • Sustenance: 
  • 4 1/2 cups vegetable broth
  • 1 large head of cauliflower, roughly chopped to the same size
  • Conclusion:
  • 1 cup canned coconut milk
  • 1 Tbsp. apple cider vinegar

In a large soup pot, heat the oil over medium-low. Add all the aromatic ingredients, except for the garlic. Saute, stirring occasionally until the onions become translucent, about 10 minutes. Then, add the garlic and saute another few minutes. 
Add the sustenance ingredients and bring to a boil over high heat. Reduce to a simmer and allow to cook for about 15 minutes, until the cauliflower is tender. 
Remove from heat and transfer carefully to a blender. Blend on high (allowing steam to vent) for a few minutes, until silky and smooth. 
Transfer back to the soup pot and stir in the coconut milk and vinegar. Bring back to heat over low, ensuring it doesn't boil
Serve hot and topped ground black pepper, if you like. 

Sunday, August 31, 2014

Coconut Chocolate Bars

  • 1 cup unsweetened, shredded coconut
  • 1 packet of xylitol
  • 1 teaspoon vanilla extract
  • ⅓ cup coconut cream
  • semisweet chocolate chips

  1. Mix shredded coconut with coconut cream,1/2 of the vanilla extract and ½ packet of stevia and blend well with a spatula or a spoon
  2. Place the shredded coconut mixture on a small cookie sheet lined with parchment paper
  3. Shape it into a flat rectangle about 4 inches by 6 inches and 1 inch thick (bread pan) 
  4. Place in the freezer for 2 hours, until frozen solid
  5. Remove from the freezer and cut into bars
  6. Now dip the bars in the melted chocolate chips, and turn to all sides to coat evenly. It helps if the bars are frozen solid so they won't break.
  7. Place bars back on the cookie sheet
  8. When all bars are all coated put in the refrigerator to harden.
  9. The bars can be kept in the fridge for harder consistency or at room temperature for softer.

Wednesday, August 20, 2014

Roasted Red Pepper and Cauliflower Soup With Goat Cheese


  • 4 red bell pepper, cut in half and seeds removed
  • 1 small head cauliflower, cut into florets
  • 1 tablespoon olive oil
  • 1 tablespoon olive oil
  • 1 onion, diced
  • 2 cloves garlic, chopped
  • 1 teaspoon thyme, chopped
  • 1 pinch red pepper flakes
  • 4 cups chicken broth 
  • 1 teaspoon paprika
  • 4 ounces goat cheese, crumbled
  • salt and pepper to taste

  1. Place the red peppers on a baking sheet with the cut side facing down, broil until the skins are blackened, about 10 minutes, place in a sealable container and let 'steam' for 20 minutes before pinching the skins off and dicing.
  2. Meanwhile, toss the cauliflower in the oil, place it in a single layer on a baking sheet and roast in a preheated 400F oven until tender and caramelized, about 20-30 minutes, mixing once in the middle.
  3. Heat the oil in a large pan over medium heat and cook the onion until tender, about 5-7 minutes.
  4. Add the garlic, thyme and red pepper flakes and cook until fragrant, about a minute.
  5. Add the roasted red peppers, cauliflower, broth, paprika and goat cheese and simmer for 10 minutes before pureeing to the desired consistency with a hand blender.
  6. Season with salt and pepper and serve garnished with goat cheese.

Monday, August 18, 2014

Buffalo Chicken Burgers

Chicken Burger:
              1 lb of ground chicken *** I used 2 packages from Safeway
              1/4 cup finely chopped onion
              2 cloves of garlic, pressed
              1 egg
              1/4 cup plain bread crumbs
              ½ cup blue cheese crumbles
              Fresh cracked pepper
              1 tsp minced fresh dill weed
              1 tsp minced fresh parsley
              2 tbs oil for cooking

              Burger buns
              Chicken Burgers
              Buffalo sauce
              Ranch Dressing
              Blue cheese crumbles
              Tomato slices
              Chopped green onion
              Sliced Mozzarella cheese

1.            Chicken Burgers:
2.            Preheat the pan and the oil on medium heat. Combine the ingredients for the chicken burgers in a mixing bowl and mix well. Scoop out the meat mixture (as big as you want the burgers) and form patties with your hands. Cook the chicken burgers, on medium heat, for about 10 minutes of each side.  *** I used the Panini Maker on medium high heat for 8 minutes.
3.            When the chicken burgers are fully cooked, pour some buffalo sauce in the pan and cook the burgers in the sauce for about a minute on each side.
4.            To assemble the sandwiches: spread some ranch dressing on the bottom bun, add some blue cheese crumbles and tomato slices. Add the buffalo chicken burger and top it off with some green onion and Mozzarella cheese slices.

Recipe from Lyuba @


Thursday, August 14, 2014

Asian Dumplings - Chloe's SAIT Camp

250 g ground pork
250 g ground chicken
1 c diced mushrooms
1 large carrot brunoise (very fine dice)
¼ onion brunoise
2 green onions, fine dice
1 T minced ginger
1 T minced garlic
2 T soy sauce
2 T sesame oil

round wonton wrappers

Sauté vegetables until soft.
Sweat the onions, garlic, and ginger until translucent.
Mix all ingredients together.
Cook off a small amount of the meat mixture and adjust the seasonings if needed.
Form meat mix into small balls.
Fold the dumplings.
Cook in boiling salted water until they float.
Remove and enjoy with sauce.


equal parts:
soy sauce
rice vinegar
sesame oil
green onions

Mix all ingredients together.
Heat on stove until sugar has dissolved.
Cook until thickened.

Butter Chicken - Chloe's SAIT Camp

1kg chicken breasts, medium cube
2 T vegetable oil
2 T butter
4 t garam masala
4 t sweet paprika
4 t ground coriander
2 T grated ginger
2 t minced garlic
2 t chilli powder
1 cinnamon stick
6 cardamom pods
1 c cream
1 medium onion, medium dice
400 g pureed tomato
cilantro to garnish

Heat oil and butter in heavy bottomed pan on medium heat.
Add all spices, cook till fragrant.
Add onion, garlic and ginger - cook until soft.
Add chicken, stir a few times.
Add tomato and cream.
Bring to a simmer.
Cover and simmer until chicken is fully cooked.

Add water if sauce gets too thick.
Adjust seasoning: more chilli powder to increase heat. Generally needs some salt.

Serve over rice.

Friday, August 1, 2014

Crispy Tilapia Fingers with Lemon-Garlic Mayonnaise

Servings: 4-6


  • 2 pounds tilapia fillets
  • 1 cup all-purpose flour
  • eggs, beaten
  • 2 cups panko
  • Salt
  • Ground black pepper
  • Olive oil
  • 1 lemon, cut into wedges

For the Lemon-Garlic Mayonnaise

  • 1 cup mayonnaise, best quality such as Hellmann's or Duke's
  • clove garlic, minced
  • 2 tablespoons freshly squeezed lemon juice, from 1 lemon
  • Salt and ground black pepper, to taste


For the Tilapia Fingers

  1. Cut the tilapia into "fingers" by first cutting the fillets in half. Leave the thin sides long, then cut the thicker sides in half on a diagonal so they appear longer.
  2. Set up three large shallow bowls in an assembly line. Put the flour in the first bowl; the beaten eggs in the second; and the panko in the third.
  3. Line a baking sheet with aluminum foil. Dredge the fish fingers in the flour mixture, shaking excess into the bowl so just a light coating remains; dip in the eggs and turn to coat evenly; then dredge in the panko, turning several times to coat evenly. (This can be a messy's best to use one hand for the flour and eggs and the other for the panko.) Set the breaded tilapia fingers on the prepared baking sheet and season with salt and pepper. Cover and refrigerate until ready to cook (this can be done several hours ahead of time).
  4. Line a plate with 3 paper towels and set by the stove. Heat the olive oil in large non-stick sauté pan over medium heat. When the pan is hot, place the first batch of tilapia fingers in the pan (do not crowd) and cook until the first side is golden brown, 2-3 minutes. Flip and continue cooking until done, about 2 minutes more. Transfer the fish fingers to the plate with paper towels and let sit for a minute to drain any excess oil. Remove any brown bits out of the pan, add more oil if necessary and continue to cook the fish in batches until done. Season the cooked tilapia fingers with more salt if desired. Serve with lemon wedges and Lemon-Garlic Mayonnaise.

For the Lemon-Garlic Mayonnaise

  1. Mix the mayonnaise, garlic and lemon juice in a small bowl. Add salt and pepper to taste.
  2. Note: If you want to freeze the breaded tilapia fingers, lay them in a single layer and wrap well with aluminum foil. Place in a freezer bag in the freezer. When you're ready to make them, simply defrost them enough so they'll lay flat in the pan and cook as directed above.

Thursday, June 19, 2014

Chocolate Cookies with Mint (or peanut butter) Chips

1 ¼ c butter
2 c sugar
2 eggs
2 tsp vanilla
1 tsp baking soda
½ tsp salt
¾ c cocoa
2 c flour

1 pkg mint or peanut butter chips

Cream butter and sugar, add eggs. Mix in all other ingredients.
Bake 350' for 9 minutes.

Thursday, May 29, 2014

Spinach & Feta Turkey Burgers

  • 1 lb lean ground turkey
  • 1 cup Old Fashioned Oats
  • 1 large egg 
  • 6 oz frozen chopped spinach
  • 1/2 cup crumbled feta
1. Defrost spinach; squeeze as much liquid as you can out of it by using your hands and a strainer.
2. Combine all ingredients in large bowl using your hands (don't overwork).
3. Form patties.
4. Grill. (I grilled in the panini maker on medium high for 8 minutes - use the meat thermometer.)
5. Serve on grilled buns with cucumber, red onion, tomato, and hummus.

Monday, May 19, 2014

Watermelon Feta Salad

diced watermelon
diced and crumbled feta cheese
thinly diced red onion
splash of lime juice

Tuesday, May 13, 2014

Shrimp Quesadillas with Mango Slaw

From Texas Type a Mom

  •  1/2 c. olive oil
  • 1/2 c. lime juice
  • 4 T. chopped fresh cilantro
  • 4 T. Pickled Diced Jalapeño Peppers
  • 2 T. honey
  • 1 tsp. minced garlic 
  • 1/2 tsp. salt
  • 2 pounds shrimp, peeled and deveined
  • 3 c. shredded cabbage
  • 2 mango, peeled, pitted, and cut into 1/4-inch cubes
  • 2 T. chopped red onion
  • monteray jack cheese
  • flour tortillas 
  • garnish: avocado, sour cream


  1. Mix oil, lime juice, cilantro, jalapeño peppers, honey, garlic powder, and salt in small bowl with wire whisk.  Reserve 1/4 of the marinade.  Pour remaining marinade into large repealable bag.  Add shrimp; turn to coat well.  Refrigerate 15 minutes.
  2. Meanwhile, mix cabbage, mango, and onion in large bowl.  Add reserved marinade; toss to coat.  Cover.  Refrigerate until ready to serve.
  3. Pour shrimp and marinade into frying pan, sauté. 
  4. To serve, place shrimp on each tortilla with monteray jack cheese, fold tortilla, grill each side to melt cheese.  Top with slaw and serve immediately.
Yields: 6 servings.

Monday, May 5, 2014

Overnight Raspberry Oats

From: The Yummy Life

  • 1/4 cup uncooked old fashioned rolled oats
  • 1/3 cup almond milk
  • 1/4 cup low-fat Greek yogurt
  • 1 1/2 teaspoons dried chia seeds
  • 1/4 teaspoon vanilla extract
  • 1 tablespoon raspberry jam, preserves, or spread
  • 1/4 to 1/3 cup raspberries (cut each berry in half), or enough to fill jar

In a half pint (1 cup) jar, add oats, milk, yogurt, chia seeds, vanilla, and raspberry jam. Put lid on jar and shake until well combined. Remove lid, add raspberries and stir until mixed throughout. 
Return lid to jar and refrigerate overnight or as long as 2-3 days. 
In the morning, top with chopped pecans. Eat chilled. 

***we used sweetened vanilla yogurt and omitted the raspberry jam

Chia Coconut Pudding -

From: Say Yes blog

Three Ingredient Chia Seed Pudding

1 (13.5oz) can coconut milk
1/4 cup chia seeds
1 tbsp. honey
1 tsp. vanilla (optional)

Mix them all together and pour into an airtight container. Let it sit in the refrigerator overnight and enjoy it the next day topped with any fruit or nuts preferred. 

Sunday, March 9, 2014

Cranberry Sauce

· 1 1/2 cups dried cranberries 
· 3/4 cup water or preferably cranberry juice or pomegranate-cranberry mix
· Zest of one orange, then juice the orange
· 1/4 teaspoon salt
· Juice from zested orange
· 2-4 tablespoons raspberry jelly
· 2 tablespoons of cornstarch mixed into 4 tablespoons water

Add all ingredients except the cornstarch to a pan, bring to a boil, reduce heat to simmer and cook until the cranberries plump up. Then add the cornstarch slurry slowly while at a slow simmer until the sauce is thick and of the right consistency. You might not need it all. Makes about 2 cups.

Sunday, March 2, 2014

Kale Quinoa Salad

1/2 of a Costco bag of baby kale
1 cup quinoa - cooked and cooled
1/2 cup Craisins (larger ones chopped smaller
1 cup chopped roasted pecans
1/2 cup fresh parmesan or feta
1 avocado chopped

1/3 cup olive oil
juice and zest from one lemon
1 clove garlic, minced
1 T dijon mustard
1/2 t cracked pepper
1/2 t ground sea salt

Monday, February 10, 2014

Magic Un-sweet Raspberry Jam



  • 2 cups (8 ounces) frozen raspberries, divided
  • 1 tablespoon mildly-flavored honey
  • 1 1/2 tablespoons chia seeds
  • juice of 1 lime


  1. 1
    In your smallest saucepan, warm 1 cup of raspberries over low heat, covered, just until they appear fully defrosted and have begun to give up their juice.
  2. 2
    Remove berries from heat and stir in honey until fully melted and berries have broken up into a uniform texture.
  3. 3
    Stir in lime juice and chia seeds. Allow to sit undisturbed until chia seeds have bloomed, about ten minutes.
  4. 4
    Gently fold in remaining cup of raspberries. Store in the refrigerator.

Monday, January 6, 2014

Breakfast Fruit Pizza


1 1/2 cups oats
1 cup chopped nuts
1 scoop vanilla protein powder
5 (maybe a little more) T coconut oil, melted
1/4 c honey, warmed and blended with the coconut oil

mix and press into a 10" round. bake 325 x 18 minutes.

2-3 cups vanilla yogurt

assorted fruit for topping