Following are some healthful and easy to prepare recipes. If you have a favorite you wish to add to the website to share with others please forward it to my email address: Thank you.

by Michael Tereo, D.C.

When I recommend patients to eat a moderate protein and vegetable breakfast while avoiding carbohydrates many ask, “If not pancakes, bagels, cereal, etc., what should I eat for breakfast?” Here is one of many answers, The Breakfast Frittata. This is a vegetable and protein rich meal which will not only fuel the body but will keep blood sugar levels stable and detoxify the liver.

Vegetables such as onions, garlic, Brussels sprouts, red peppers, and broccoli contain sulfur as do egg yolks. Sulfur containing food stimulate one of the detoxification pathways in the liver. When making this meal, I never measure ingredients. The following recipe is an estimation of ingredients and please add or subtract to suite your taste.

Pre-heat oven to 350 degree F

  • Ingredients:
  • Dozen eggs
  • 3 cups grated cheddar or Jack cheese
  • 1/4 cup half and half (or whole milk)
  • A pinch or so of the following spices:
  • cumin, turmeric, red pepper, Mediterranean sea salt
  • 1 clove garlic pressed or pinch of garlic powder
  • Nutmeg (a little goes a long way)
  • 1-2 pounds Brussels sprouts (cut in half)
  • 1 red pepper chopped into squares
  • 1/4 medium onion chopped
  • 2 medium zucchinis chopped
  • 4-6 cups spinach (steamed and drained)

In a large casserole pan spread cooked spinach so the bottom is covered. Toss in the vegetables making sure they are evenly distributed. Break eggs into large mixing bowl and whisk in the half and half and all spices. Whisk the mixture until light and frothy. Slowly pour the egg mixture into the vegetable containing casserole. Cover evenly with grated cheese and bake in oven 45 – 60 minutes.

Making this on a Sunday will provide great breakfasts throughout the week. Simply cut into serving sized pieces, warm up and serve.

by Saidi diBari

Pre-heat oven to 350 degrees 


  • Dozen eggs
  • 3 cups grated mozzarella cheese
  • 1 cup Parmigiano Reggiano cheese
  • 1/4 cup half and half (or whole milk)

A pinch or so of the following spices:

  • oregano, basil, Mediterranean sea salt
  • 1-2 cloves garlic pressed or pinch of garlic powder
  • 1-2 pounds Brussels sprouts (cut in half)
  • 1 red pepper chopped into squares
  • 1/4 medium onion chopped
  • 2 medium zucchinis chopped
  • 4-6 cups spinach (steamed and drained) OR

Sandi explained she sautés the vegetables in olive oil then adds to the mix. Your choice, pre-cooking or going raw before baking works well.

In a large casserole pan spread cooked spinach so the bottom is covered. Toss in the vegetables making sure they are evenly distributed. Break eggs into large mixing bowl and whisk in the half and half and all spices. Whisk the mixture until light and frothy. Fold in the Parmigiano Reggiano cheese. Slowly pour the egg mixture into the vegetable containing casserole. Cover evenly with grated cheese and bake in oven 45 – 60 minutes.

Making this on a Sunday will provide great breakfasts throughout the week. Simply cut into serving sized pieces, warm up and serve.

Cajun Stew
by Michael Tereo, D.C.

  • 6 cups water
  • 1/2 cup each variety: black beans, yellow peas, green peas, and brown rice
  • 1 bay leaf
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon cayenne pepper
  • 4 small white potatoes, cubed
  • 1 medium onion, chopped
  • 15 drops Tobasco or red chili pepper sauce
  • 2 teaspoons Worcestershire sauce
  • 1/2 cup red wine
  • 1/2 pound steak, cubed (optional)

Place water in a large heavy sauce pan with peas, beans and rice. Let the water come to a boil and simmer along with the bay leaf for one hour. Meanwhile brown the steak (if adding to the stew). Then add the steak along with potatoes, carrots, onion, black and cayenne pepper and continue to simmer over low heat until the beans and peas are tender (approximately one hour). At this point add Tabasco, Worcestershire sauce, and wine. Stir the stew, turn off heat, cover and let it sit another hour before serving.

High-Pro Egg Pie
by Michael Tereo, D.C.

  • 1 dozen egg whites
  • 2 frozen pie shells
  • 2 (10 ounce) packages chopped spinach or broccoli
  • 1 cup fresh mushrooms, sliced
  • 1 small onion, chopped
  • 2 cups shredded cheddar cheese|
  • 2 tablespoons Worcestershire sauce
  • 12 drops Tabasco sauce
  • 1/4 teaspoon each: cayenne pepper, black pepper, nutmeg, paprika

Whisk egg whites with mustard, Tabasco, Worcestershire sauce, cayenne pepper, black pepper, and nutmeg. Place one package of the frozen vegetables (thawed first) into each of the frozen pie shells then topp off with the half-cup mushroom and onions and half the egg mixture per pie shell. Top each pie with 1 cup cheddar cheese then dust with paprika. Bake in a pre-heated 350 degree oven 35-40 minutes.

by Michael Tereo, D.C.

  • 1 (26-ounce) jar favorite spaghetti sauce
  • 1 (16-ounce) box lasagna noodles
  • 1 (32-ounce) container 2% milk-fat cottage cheese
  • 1 (16-ounce) bag, shredded part-skim mozzarella cheese
  • Chopped olives and mushrooms to taste

Mix cottage cheese, spaghetti sauce, olives and mushrooms in a mixing bowl. Place a layer of un-cooked lasagna noodles on the bottom of a 10″ X 14″ casserole pan. Cover with half of the sauce mixture. Place another layer of noodles and the remaining sauce. Cover with the last layer of noodles, then evenly sprinkle mozzarella cheese on top. Bake in a pre-heated 400 degree oven 45 minutes. Let sit 20 to 30 minutes before serving.

Pumpkin Bread
by Edward Family

  • 1-1/2 cups sugar
  • 1-2/3 cup all purpose flour
  • 3/4 Tsp salt
  • 1/2 Tsp Cinnamon
  • 1/2 Tsp Ground Cloves
  • 1/2 Tsp All Spice 
  • 1/4 /tsp Baking Powder
  • 1 Tsp Baking Soda 
  • 1/2 cup Salad Oil
  • 1/2 cup water
  • 2 Eggs
  • 1 cup pumpkin (8 oz)
  • 1 Large Loaf Pan 9-5/8″ X 5-1/2″ X 2-3/4″

Preheat oven to 325 degrees. Mix all ingredients in bowl 2-3 minutes. Grease loaf pan. Bake 90 minutes. Nuts and/or raisins can be added to recipe. Additional tip: Mixture X 3 yeilds 5 loaves in small 8″ X 3-3/4″ X 2-3/4″. Perfect for holiday gift giving.

Grandma Newberry’s Best-Ever Banana Bread
by Gen Newberry

  • 1 cup butter
  • 2 cups sugar
  • 3 cups mashed ripe bananas (6 bananas)
  • 2 – 1/2 cups flour
  • 2 tsp. baking soda
  • 1 tsp. salt
  • 1 tsp cinnamon
  • 1 – 1/2 cups blue berries (optional)

Preheat oven to 350 degrees. Cream butter and sugar until light and fluffy. Add bananas and eggs. Beat until well mixed. Mix dry ingredients and blend with banana mixture, but do not over mix. Fold in blueberries. Pour into 2 lightly greased loaf pans or a Bundt pan. Bake 55 minutes to one hour; testfor doneness (toothpick in center comes clean) and cool on rack for ten minutes before removing from pan (s). Grandma Newberry says, “Freezes beautifully. And give this tip: freeze overripe bananas in their skins in a plastic bag.

Apple Oven and Pan Cake

  • Serves 6/Time 30 minutes
  • 3 tbsp. butter
  • 1/4 cup packed light brown sugar
  • 1/8 tsp. cinnamon
  • 2 apples thinnly sliced
  • 1/4 tsp. salt
  • 1/2 cup flour
  • 1/2 cup milk
  • 1 tbsp. lemon juice
  • 1 tbsp. powered sugar

Preheat oven to 425 degrees. Melt butter in a 12 inch ovenproof cast iron frying pan over medium high heat. Add brown sugar, butter and cinnamon. Stirring to combine. Add apple slices and cook until they begin to soften.

While the apples are cooking mix the eggs, salt, flour, and milk. Pour this mixture into the pan containing the apple mixture. arange apples evenly and place pan ito the oven. Bake until the edges are brown and puffy. Let cool a few minutes then sprinkle with lemon juice and powered sugar.

Judi’s Carrot Cake
by Sharon Davis

  • 2 cups all-purpose flour
  • 2 tsp. vanilla extract
  • 2 tsp. baking soda
  • 1 (8 oz.) can crushed
  • pineapple/drained
  • 2 tsp cinnamon
  • 2 cups grated carrots
  • 3 eggs
  • 3-1/2 oz. shredded coconut
  • 1/2 tsp.
  • salt
  • 1 cup coarsely chopped walnuts (4 oz.)
  • 3/4 cup vegetable oil


  • 2 cups
  • sugar

Preheat oven to 350 degrees. Generously grease a 13″ X 9″ baking dish or two 9″ cake pans; set aside. Sift flour, baking soda cinnamon and salt together; set aside. In a large bowl beat eggs, add oil, buttermilk, sugar and vanilla; mix well. Add flour mixture, pineapple, carrots, coconut and walnuts. Stir well. Pour into prepared baking dish or pans. Bake 55 minutes or until wooden toothpick inserted into the center comes out clean. While the cake is baking prepare the Buttermilk Glaze. Remove cake from oven and slowly pour glaze over hot cake. Cool cake in pan until glaze is totally absorbed (about 15 minutes). Turn out of pan if desired. Cool completely. Prepare Cream Cheese Frosting. Frost cake. Refrigerate until frosting is set. May be refrigerated several days. Serve chilled. Makes 20-24 servings.

Buttermilk Glaze

  • 1 cup sugar
  • 1/4 lb. butter
  • 1/2 tsp. baking soda
  • 1 tablespoon corn syrup
  • 1/2 cup buttermilk
  • 1 tsp. vanilla extract

In a small saucepan, combine sugar, baking soda, buttermilk, butter and corn syrup. Bring to a boil. Cook 5 minutes, stirring occasionally. Remove from heat and stir in vanilla.

Cream Cheese Frosting

  • 1/4 lb. butter, room temp
  • 2 cups powered sugar
  • 1 tsp. orange juice
  • 1 (8 oz.) package cream cheese at room temperature
  • 1 tsp vanilla extract
  • 1 tsp grated orange peel

Cream butter and cream cheese until fluffy. Add vanilla, powdered sugar, orange juice and orange peel. Mix until smooth.

Chicken Soup
by Tim Kirkland (Tri-City Plastics)

  • 1 Chicken (Roasted)
  • Lrg Bunch Bok Choi or Spinach
  • 1 tblsp. Olive Oil
  • 1 tblsp. for your favorite Mrs
  • Dash or other favorite spices
  • 1 Large Red Onion
  • 2 Low Sodium Chicken Boullion Cubes
  • 1 Red Bell Pepper
  • 2 Quarts Water, or 2 Quarts Chicken Broth
  • 4 to 6 Small Red Potatoes
  • 3 Large Carrots

> Tim’s Tip: You will need at least a 4 Quart Stock Pot


Roast the chicken in the oven until fully cooked. Drain the liquids that remain in the bottom of the roaster and put them in the freezer. Remove the meat from the bones of the Discard the bones, skin and any other parts that you don’t like, (Liver, Heart etc.) Chop 1/2 of the onion and 1/2 of the pepper into rough 1/4″ pieces. Heat the olive oil in the bottom of your stock pot, add the onion and bell pepper and sweat until the onions are translucent. Remove and discard the fat from the top of the liquids that you saved from the roasting pan and add what remains to the onion and pepper in the pot. Add the spices, chicken broth or boullion and water. Chop the rest of the vegetables into bite sized pieces and add them to the pot. Add the chicken meat, and bring tp a boil for about 10 minutes, then simmer for about an hour untill the vegies are soft.

This recipie is very flexible, you can substitute any leafy green for the Bok Choy or Spinach, or add a few cloves of garlic and slices of fresh ginger root. You can also add rice or noodles if you like and for an added kick you can add some of your favorite wine and or salsa to the stock before adding the vegies.

Spice-Rubbed Salmon With Salsa
by Michaela Reed

  • 1 Tbsp. brown sugar
  • 1 tsp. dried oregano
  • 1 tsp. ground cumin
  • 1 tsp. chili powder
  • 1 tsp. paprika
  • 1/4 tsp. salt
  • 1/4 tsp. dried thyme
  • 4 (6 oz.) salmon fillets

Preheat broiler. Combine spices, rub evenly over salmon. Place fish on a jelly-roll pan coated with cooking spray. Broil 8 minutes or until fish flakes easily when tested with a fork.

Salsa for Fish

  • 1 jar plum sauce
  • 1/2 cup sweet chili sauce (Mae Ploy)
  • 1/4 cup chopped tomatoes
  • 1/4 cup chopped red onion
  • 1/4 cup chopped red bell pepper
  • 1/4 cup chopped cilantro

Combine and serve with fish. Can use more or less of the chopped vegetables, depending upon the consistency you like.

Chocolate Chip Zucchini Bread
by Michaela Reed

  • 3/4 cup sugar
  • 3 Tbsp. vegetable oil
  • 2 large eggs
  • 1 cup applesauce
  • 2 cups all-purpose flour
  • 2 Tbsp. unsweetened cocoa
  • 1-1/4 tsp. baking soda
  • 1 tsp. ground cinnamon
  • 1/4 tsp salt
  • 1-1/2 cups finely shreeded zucchini (about 1 medium)
  • 1/2 cup semi-sweet cholocate chips
  • cooking spray

Pre-heat oven to 350 degrees. Place first three ingredients in a large bowl and beat with a mixer at low speed until well blended. Stir in applesauce. Lightly spoon flour into dry measuring cups, level with a knife. Combine flour and the next four ingredients (cocoa, baking soda, cinnamon, salt) stirring well with a whisk. Add flour mixture to sugar mixture, beating just until moist. Stir in zucchini and chocolate chips.

Spoon batter into a 9 x 5 inch loaf pan coated with cooking spray. Bake at 350 degrees for one hour or until a wooden pick inserted into the center comes out clean. Cool in pan ten minutes on a wire rack. Remove from pan and cool completely on wire rack. 

Carrot Cake Cookies
by Jan Elliot

  • 2 sticks (8 ounces) room temp. unsalted butter
  • 2 large eggs
  • 1/2 tsp vanilla extract
  • 1/2 tsp baking soda
  • 1-1/2 cups flour
  • 2 cups shredded carrots
  • 2 cups oatmeal
  • 1/2 cup rasins
  • 1/2 cup walnuts
  • 2 tablespoons granulated sugar

This recipe will yield approximately 30 cookies. Prep time is about 30 minutes and baking time about 20 minutes. Position 2 racks in the upper and lower thirds of the oven. Pre-heat to 375 degrees. Line two cookie sheets with parchment paper. Cream butter and brown sugar with a mixer. Mix in eggs, vanilla and baking soda on medium speed. Mix in flour on low speed. Stir in oatmeal, rasins and walnuts. Drop big tablespoons of dough about 2 inches apart on the parchment covered cookie sheets. Sprinkle with granulated sugar and bake until golden, 15 to 20 minutes. Transfer to a rack to cool.

Antipasto Bites
by Gail Senadinos

  • 6 Plumb tomatoes (Roma) 
  • 2 tablespoons balsamic vinegar vinaigrette
  • 2 7-oz cans Artichoke bottoms
  • 2 tablespoons lime juice
  • olive oil cooking spray
  • 3 ounces thin sliced prosciuto
  • 3 tablespoons chopped fresh basil
  • 2 teaspoons finely chopped shallots
  • fresh mozzarella balls marinated in herbed oil
  • (found in most any deli section of your grocery store)

Cut off stem side top of tomato
Cut in half lengthwise and hollow out pulp
Marinate tomatoes in the balsamic vinaigrette for 15 minutes
*Place tomatoes on lined baking sheet and roast for
2 1/2 hours @ 250 degrees
Note: bottled sundried tomatoes in can also be used instead of the tomatoes baked in balsamic if time is an issue
Remove artichokes from can, rinse and pat dry.
Coat with lime juice
Coat bottom of a 9×12 baking pan with olive oil cooking spray
Arrange artichokes in bottom of pan in one layer
Tear pieces of prosciutto and place on top of artichoke bottoms
Place a Roasted tomato on top of Prosciutto
Chop fresh basil. Top tomato with basil and chopped shallots
Top each stack with a marinated mozzarella ball
Heat in 35 degree oven for 10 minutes or until cheese is bubbly 

Beef Roll with Scallions and Green Beans
by Gail Senadinos

  • 4 pieces Thin cut round steak — roughly 3-4″ wide and 8″ long
  • 12 scallions, cut to 5-6 inches (use white ends)
  • 12 green beans, cut to 6 inches
  • 16 pieces Japanese ginger slices
  • 1/3 cup sake
  • 1/3 cup mirin
  • 1 tablespoon balsamic vinegar
  • 4 tablespoons soy sauce
  • 2 tablespoons sugar or sugar substitute
  • 1 tablespoon vegetable oil
  • 1 tablespoon honey
  • 1 teaspoon red chili flakes (optional)

Place beef slices between plastic wrap and use meat pounder to flatten each pc to 1/8″ thick. Blanche scallions in boiling salted water. Blanche green beans until tender but left crisp, Rinse both in ice water to maintain dark green color. Drain both scallions and green beans on paper towels. Sprinkle one side of beef with salt. Lay 3 scallions, 3 green beans and 4 pieces of ginger along one end of beef. Roll up beef around vegetable mixture using the plastic wrap to help roll. Repeat 3 more times and tie each of the four rolls with kitchen string if necessary to hold together.

Mix sake, mirin, vinegar, soy sauce, sugar, honey & oil to make marinate. Add chili flakes if desired. Marinate beef rolls, turning occasionally 20+ minutes. Heat heavy skillet over moderately high heat. Remove rolls from marinate and pat dry with paper towels. Reserve marinate for sauce. Add rolls to pan and cook about 4-6 minutes (medium) turning frequently. Remove beef from pan. Add marinate into hot pan to deglaze. Boil a few minutes until it starts to thicken. Remove string and cut each 6 inch beef roll into 3-4 pcs and serve with sauce.

Arugula Beet Salad
by Gail Senadinos

  • 2 cups arugula leaves — large stems removed
  • 2 cups spring mix greens
  • 1 small red onion — thinly sliced
  • 1 cup bean sprouts
  • 2 teaspoons raspberry jam or jelly
  • 1tablespoon balsamic vinegar
  • 3 tablespoons extra virgin olive oil
  • 2 kiwi fruits — peeled and julienne
  • 1 15 oz can julienne beats (regular or pickled)

Place arugula, greens, red onion and bean sprouts in salad bowl. In small bowl whisk together jam, vinegar and olive oil. Pour over salad and mix to coat. Add fresh cracked black pepper. Plate on four individual plates. Top with julienne kiwi and beets.

Caramelized Onion stuffed Zucchini
by Gail Senadinos

  • 1 pound of Zucchini of any type. Shown here in small round zucchini purchased from the farmers market.
  • 1 sweet yellow onion
  • 1 tablespoon olive oil
  • 1 clove garlic, minced
  • 1 tablespoon honey
  • 1 teaspoon dried oregano
  • 1/2-teaspoon salt
  • 1/4-teaspoon ground black pepper
  • mozzarella cheese

Using a melon baller or small spoon scoop seeds from center of each zucchini. Set aside. Slice onion thin and sauté in non-stick skillet with olive oil on low heat until onions are very soft and caramelized. Add garlic and sauté 1 additional minute. Add honey, oregano, salt and pepper. Remove from heat and set aside. Stuff zucchini with onion mixture and mozzarella cheese. Spray baking pan with olive oil spray. Bake in 350-degree oven until heated through and cheese bubbles. Serve drizzled with additional honey if desired.

Cool and Crunchy Crab Dip
by Michaela Reed

  • 3/4 cup fat-free sour cream
  • 4 oz. block-style 1/3 less fat cream cheese, softened
  • 1 cup finely chopped celery
  • 1/4 cup minced fresh chives
  • 1/4 cup fat-free Thousand Island dressing
  • 3/4 tsp. salt
  • 8 oz. lump crabmeat, drained and shell pieces removed
  • Chopped chives (optional)

Combine sour cream and cream cheese in a large bowl, stir with a whisk until smooth. Stir in celery, 1/4 cup chives, dressing, and salt. Gently fold in the crabmeat. Garnish with additional chives if desired. Yield 12 servings (serving size: 1/4 cup).

Egg Salad

Serves 4

  • 6 Tbl Hain Safflower Mayonnaise
  • 2 Tbl Yellow Mustard
  • ½ – 1 tsp sea salt
  • pepper, to taste
  • 8 free range eggs, boiled, peeled.

Mix the first 4 ingredients together to make a dressing. Use an egg slicer to slice the boiled eggs length-wise and then slice again side ways. [this gives the salad smaller
bits of egg and makes it easier to mix]. Add eggs to the dressing. Serve warm or cold.


Serves 4

  • 8 eggs
  • 12 oz cooked flaked tuna

Preheat oven on high broil. On the stove top, heat a deep, oven proof skillet with 2-4 tablespoons of oil on medium. [try using coconut oil!]. Prepare eggs like you would if you were to scramble them. For example: Break them into a bowl, add about 1/4 cup of water and salt and pepper. Whisk. This is the way we prepare scrambled eggs and they are very good this way. Most people tend to use milk but we like them much better prepared with water, salt and pepper. They are much lighter.

Pour eggs into heated skillet and allow the bottom to cook. Take a spatula and scoop the solid egg in from the edges and allow what’s left of the liquid egg to pour down under it so it can become solid [very similar to how you cook an open faced omelet]. Work the spatula all the way around the skillet and do this until you don’t have much of the liquid
egg left.
Once enough of the egg is cooked, sprinkle the flaked tuna over the top and place in the oven to broil for about 8 minutes or until the top of the egg is cooked [i.e. not runny anymore]. You can also add sautéed peppers and onions to the topping when you add the tuna. Chopped tomatoes are good too.

Carbonnade a la Flamande

A classic Belgian dish, this stew features beef and onions in a beer-laced broth. Newcastle Brown Ale or another dark Trappist beer can be used for a more authentic flavor.

  • 3/4 cup all-purpose flour (about 3-1/3 ounces)
  • 1/2 teaspoon salt
  • 1/2 tsp black pepper
  • 2-1/2 pounds boneless chuck roast, trimmed and cut into 1-1/2 inch cubes
  • 2 strips bacon, diced (uncooked)
  • 2 cups chopped onion (about 2 large onions)
  • 1 tablespoon chopped garlic
  • 1 (14-ounce) can less-sodium beef broth
  • 1 cup water
  • 2 tablespoons brown sugar
  • 2 tablespoons red wine vinegar
  • 2 tablespoons tomato paste
  • 2 tablespoons Dijon mustard
  • 1 teaspoon fresh thyme
  • 2 bay leaves
  • 1 (12-ounce) bottle dark beer
  • 2 tablespoons chopped fresh parsley

Combine first 5 ingredients in a large zip-top plastic bag. Seal; shake to coat. Heat a large Dutch oven over medium-high heat. Add bacon to pan; cook one minute. Add beef mixture; cook 3 minutes or until browned. Remove beef from pan.

Add onion and garlic to pan saute 5 minutes until tender. Return beef to pan. Stir in broth, scraping pan to loosen browned bits. Add water and the next 7 ingredients (through beer); bring to a boil. Cover, reduce heat, and simmer 30 minutes. Uncover and cook 30 minutes or until beef is tender. Discard bay leaves. Garnish with parsley. Yield: 8 servings (serving size: 1 cup).

Green Beans with Lemon and Garlic

Can be cooked in advance until crisp-tender, then refrigerate. Just before serving give them a quick stir-fry with garlic and lemon juice.

  • 2 cups water
  • 1-1/2 pounds green beans, trimmed
  • 1-1/2 tablespoons olive oil
  • 1-1/2 tablespoons butter
  • 1 garlic clove, minced
  • 2 tablespoons fresh lemon juice
  • 1/4 teaspoon freshly ground black pepper
  • 2 tablespoons chopped fresh parsley

Bring water to a boil in a large skillet. Add beans; cover, reduce heat, and simmer 8 minutes or until tender. Drain beans; pat dry. Heat oil and butter in pan over medium heat. Add garlic, saute 30 seconds. Add beans, juice, salt, and pepper. Cook 2 minutes or until throughly heated. Sprinkle with parsley. Yield: 6 servings.

Mulligatawny Soup
by Michaela Reed

  • 6 Tbsp. butter or margarine
  • 2 small yellow onions, peeled and minced
  • 2 medium-size carrots, peeled and diced fine
  • 2 stalks celery, diced fine
  • 1 green pepper, cored, seeded, and minced
  • 1/2 cup unsifted flour
  • 2 Tbsp. curry powder
  • 1/2 tsp. nutmeg
  • 6 cloves
  • 4 sprigs parsley
  • 2 quarts chicken broth
  • 2 tsp. salt
  • 1/4 tsp. pepper
  • 2 cups chopped tomatoes
  • 2 cups diced cooked chicken
  • 1 cup heavy cream
  • 2 cups boiled rice
  • chopped cilantro

Melt butter in a large saucepan, add onion, carrot, celery, and green pepper, and stir-fry 8-10 minutes until onion is golden. Blend in flour, curry powder, and nutmeg; add cloves, parsley, broth, salt, pepper, and tomatoes, cover, and simmer 1 hour. Strain broth; pick out and discard cloves and parsley; puree vegetables with about 2 cups soup liquid by buzzing 20-30 seconds in an electric blender at low speed or 15-20 seconds in a food processor fitted with the metal chopping blade. Smooth puree into broth, return to heat, add chicken and cream, and heat, stirring, 5-10 minutes to blend flavors. Add rice, heat and stir 2-3 minutes longer, then serve. Top with cilantro.

Strawberry and Spinach Salad
by Maria Holdsworth

  • Whole Baby Spinach
  • Fresh strawberries cut to bite size
  • Slivered blanched almonds (can substitute for walnuts or pecans as desired)
  • Feta Cheese (reduced fat)
  • Champagne dressing (or a vinaigrette of choice) reduced fat. Easy on the pour, it’s only to enhance the flavor, not drench the salad. Toss and serve. 

by Maria Holdsworth

  • Chopped kale
  • Diced red onion
  • Minced garlic (lots)
  • Sliced porcini mushrooms (substitute for any mushroom variety)
  • Sundried tomatoes
  • Chopped artichoke hearts
  • Diced potatoes (optional)
  • Cheese (optional) 

Pre-cook the diced potatoes in the microwave by putting them in a microwave safe bowl with ¼ to ½ cup of water (not covering potatoes) for 2-3 minutes depending on quantity and microwave. Then continue to cook the potatoes until brown in part of the oil from the jar of artichoke hearts. Add the diced onions and sliced mushroom to the pan, followed by the sundried tomatoes. Sautee and follow with chopped artichoke hearts and additional oil from the jar in the pan (don’t use all the oil, ½ to ¾ at most). Add garlic and fresh ground pepper. seasoning to taste. Perhaps a pinch or less of salt.
Whisk eggs, minus one yolk of the total number of eggs, or use a mixture of Egg Beaters with a couple real eggs. Pour the egg mixture into the pan and cook on a medium to low heat. When the bottom is as brown use a plate to flip the frittata in order to finish cooking the other side. Alterations to thios recipe can include asparagus, sliced carrots, peppers, etc.

by Marie Holdsworth

by Maria Holdsworth
  • 2 jars of red sauce – almost the full two jars, at least ¾ each
  • 1 eggplant
  • Portabello mushrooms (or your favorite variety)
  • Red onion
  • Garlic
  • Pepper
  • Sliced Green Olives stuffed with pimento
  • 1 pkg Morning Star or Garden Burger (brand) meatless ground
  • 1 pint Low Fat Ricotta Cheese
  • Fresh Spinach or Baby Spinach
  • 2 cups of mozzarella cheese
  • 1 pkg no boil lasagna (I think Barilla makes this). If willing to boil lasagna, definitely choose the wheat rather than white flour lasagna
  • By using the garlic and the green olives, I find that salt is unnecessary – optional.
  • Start with two jars of sauce, I always pick vegetarian ones that include wine and garlic. Simple ones. 
    I start heating those, very low, while I chop/slice/dice eggplant, red onions and portabello mushroom. At this point feel free to add any of your favorite veggies to the mix. Other veggies I’ve considered or used at some point: corn, carrots, artichoke hearts and sundried tomatoes.

    In a pan, with about a tablespoon of olive oil cook the eggplant, red onions and portabello mushroom until tender, add garlic, sliced green olives and pepper. Add everything, including the package of meatless ground, to the sauce and allow to simmer. The longer it simmers, the better it tastes.

    When you’re ready to start layering, if you’re using the no boil lasagna, first add sauce to the bottom of the lasagna pan. The noodles cook with the water from the sauce mix – see the box for additional instructions. If you’re using the boiled lasagna noodles, you’re on your own, I haven’t used those in a while.
    I layer the following, ricotta cheese, meaty (meatless) sauce, uncooked spinach leaves and about a ½ cup mozzarella cheese per layer. 
    Cook in the oven until the cheese on the top layer is melted and browned as desired.