Saturday, September 6, 2014


To see the new improvements, please visit:

From now on, all my new postings will be there!  You can access my online classes, local classes, and view all the recipes in a printable, organized format!  Yeah !!! :)

Thank you to my faithful followers and friends who have encouraged me along the way to keep sharing my passion for cooking & feeding our families a little healthier!!


Tuesday, March 25, 2014

Salad in a Jar

This is one of the greatest ideas for those of us who get too busy to think about what to eat for lunch!  It doesn't take much more than a half hour to chop some veggies and assemble these for a whole week's worth of lunches!!  It's definitely worth the time spent and they look beautiful all stacked up in your refrigerator! 

Salad in a Jar
(Endless combinations, but here is a basic recipe)
Start with the bottom of the jar:
Salad Dressing (about 3-4 Tbls.)
1/2 c. beans (I did Garbanzo in mine)
½ c. cooked grain (quinoa, rice, barley, etc..)
Chopped cucumbers
Chopped tomatoes
Chopped carrots
Romaine lettuce
Baby spring greens

Assemble all ingredients in layers.  Make sure your salad is nice and dry.
Once the jar is full, make sure to screw the lid on tight!  If you do it tight enough it should last 5-7 days. If you don't like grains and beans, you could add some chopped chicken or turkey for some protein.   If you have a FoodSaver lid attachment you can even suction the lid to the base and it will stay fresher longer!  When you are ready to eat, just shake your jar vigorously, and pour into a bowl.

The combinations are endless, so play with it and have fun!!

Monday, January 13, 2014

Low-Sodium Taco Soup

Everyone loves a good taco soup, but most of them are full of canned soup & beans that are high in sodium.  This is a version of our favorite taco soup, but made with low-sodium beans and no salt Mrs. Dash seasoning.  I think you will really enjoy it!!
If you are on a strict low sodium diet, eat it without chips or cheese on top.

Low-Sodium Taco Soup

6 c. low-sodium chicken broth
1 can Rotel tomatoes, original
1 can low-sodium pinto beans, rinsed
1 can low-sodium black beans, rinsed
4 oz. can diced green chilis
1 can corn, drained
3 c. brown rice, already cooked
1 T. Mrs. Dash, Fiesta Lime Seasoning
½ t. Sea Salt

Toppings: (optional)
Plain Greek yogurt or sour cream
Shredded Cheddar cheese
Avocados, diced
Tortilla chips, broken up

Put all the ingredients (besides toppings) into a pan and bring to a boil.  Reduce heat and let simmer until ready to serve!  Make sure your brown rice is already cooked J  Enjoy!!

Thursday, November 7, 2013

Strawberry Paradise

My son Landon named this "Strawberry Paradise" because him and his friends love it so much.  His friend even asked for the recipe.  :)  I told him I would blog it so his Mom could print it for him.  He didn't even want to wait that long because he wanted to make it again for his family that day.  I thought that was so cute.  So now you know this is teenager approved!!  It's the perfect summer day afternoon refreshing drink.  It will give you the little sugar boost you're looking for :)  It's a healthier version of a frozen strawberry lemon or limeade. Enjoy!

Strawberry Paradise
Serves 3-4

2 c. water or sparkling mineral water
½ lemon or lime, peel on (only if using high powered blender. Remove peel if not)
20 drops liquid Stevia, regular or lemon flavored
2-3 T. lemon or lime flavored fish oil swirls (Barlean’s brand)
(Blend the first 4 ingredients first!!!)
2 c. of frozen strawberries (approximately-use more if a thicker slush is desired)
2-4 T. of sugar (if needed)

Blend the first 4 ingredients for about 30 seconds or until the lemon/lime peel is totally pulverized.  This step is necessary, otherwise you might end up with a lot of peel in your drink.  Then add the frozen strawberries and blend until there are no more chunks.  If needed, add 2-4 T. of sugar.  

Wednesday, August 7, 2013

Wildflower Green Smoothie

Wildflower Green Smoothie
(recipe demo at the Wildflower Pedalfest Women's Bike Race)

1 c. water
1 inch slice of pineapple (about 1 c.)
1 banana
1 orange, peel cut off
1/4 lime wedge, peel on
2 large handfuls of spinach
agave, optional

Blend all the ingredients together except the ice.  Once the spinach is totally liquified, add ice.  If you would like it sweeter, add a little agave or another 1/2 banana.  Enjoy!!!

Friday, July 5, 2013

Red Quinoa, Mango, & Avocado Salad

If you bring this to your next party, I promise there won't be any left!!  The sweet mango combined with the savory beans & grains is a winning combination! 

Red Quinoa, Black Bean, & Mango Salad

1 c. red or white quinoa, dry (cooked according to directions)
2-3 avocados
2 mangoes, diced
1 red, yellow, or orange bell pepper (or 4 baby ones), finely chopped
1 can corn, rinsed
1 can low sodium black beans, rinsed
1 c. tomatoes, chopped (I prefer grape or cherry tomatoes)
1 bunch cilantro, chopped
1 jalapeno, finely diced (optional)
½ red onion, finely chopped
1 lime, squeezed
2-3 T. red wine vinegar
2 T. extra virgin olive oil
S & P, to taste

Cook quinoa according to directions & chill in the refrigerator for a couple hours.  You can cook it in advance up to a day or two before.  Chop all ingredients and toss together in a bowl.  Drizzle with vinegar, lime juice & oil.  Make sure your oil is extra virgin and if possible, get a good vinegar from the health food store that is “raw.”  Then you will reap the good health benefits from your vinegar & oil. Season with salt & pepper, if needed. 
You can use this as a dip, in a wrap, or on a salad!!  Enjoy!!

Here's a tip for cutting your avocado's into perfect little chunks:
Score them both ways, then scoop out with a spoon.
Look at all of the beautiful colors in this salad!!  This is health food at it's finest!! Gorgeous :)

 Enjoy as a dip,

in a wrap,

          or on a salad!!  

Friday, April 26, 2013

"No Bake" Granola Bars

"No Bake" Granola Bars

2 c. rolled oats (not quick cook)
1 c. crispy rice cereal (brown rice if you can find it)
1/2 c. unsweetened coconut
1/4 c. flaxseed meal
1/2 c. chocolate chips
1/4-1/2 c. chopped nuts (optional)
If you use nuts, you might need to add a little extra syrup

1/4 c. honey
1/4 c. brown rice syrup
(If you can't find brown rice syrup, substitute honey or brown sugar)
1/4 c. coconut oil
1 t. vanilla

Mix dry ingredients in a large bowl.  Melt wet ingredients in a pan over medium heat or melt in a glass bowl in microwave for about 30 seconds.  Pour the wet ingredients over the dry mix.  Mix well.  If you don't want your chocolate chips to melt, save them until after it is mixed and in the pan, then sprinkle with chocolate chips and push into mixture.  
Once mixture is coated evenly, push into a 8x8 or 9x9 pan that is sprayed or rubbed with coconut oil.  Let set in refrigerator for 2-3 hours so they will harden into bars without crumbling. 
Once set, cut into bars or square.  I like to keep mine in the refrigerator because they last longer and they don't fall apart as easily.  Just cover them or put them in an air tight plastic container. 

Enjoy your healthy snack :)  Your kids will love them too!

(You can see in the picture, the bars on the bottom had the chocolate chips in the dry mix when I poured the hot mix over the top, so the chocolate is more melted.  The bars on the top of the picture are how they look if you add the chocolate chips afterwards just on top of the bars.  Just make sure to push them down hard into the mix or they will pop off after they cool)