Archive for November, 2010

Corn Fritters

Nov 30 2010 by | Comments (0)
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When the cold temperatures start to hit I immediately break out my soup pot and get cooking.  I fill my freezer with soups and stews to last me through the winter.  As much as I love soups I start to feel a little ‘heavy’ after a while.  I wanted to lighten things up a little and thought this corn fritter would be perfect.  It is so yummy that my husband and I ate every last one I made!  I had to make a second batch so I would have something to photograph!  I hope you enjoy them as much as we did!



  • 1 cup whole wheat flour
  • 1/4 tsp baking powder
  • 1/2 tsp sea salt
  • 1/2 tsp ground cumin
  • 1 egg white
  • 1 tsp lemon juice
  • 1/2 cup water
  • 2 cups corn kernels, cut from 3 large cobs or frozen (thawed and drained)
  • 4 green onions, finely diced
  • 1/4 cup red onion, finely diced
  • olive oil or peanut oil
  • 1/4 cup chopped cilantro (optional)
  • 1 tbsp Taco Seasoning Mix (optional)


  1. Stir together the flour, baking powder, salt and cumin in a medium bowl.

    Mix the wet and dry ingredients together

  2. Add egg white, lemon juice and water.  Stir mixture well until smooth.

    Add the corn and onions

  3. Add the corn, onions (red and green), cilantro and taco seasoning (if using).  Stir until just combined.
  4. Heat a large frying pan on medium high heat.  Add enough oil to coat the bottom of the pan.  When the oil is hot, spoon about 2-3 tbsp of batter into the pan to form one fritter.  Pat the fritter down with the back of the spoon as soon as it’s in the pan.

    Add fritters to frying pan and work in batches

  5. Work in batches to fry the fritters.  Make sure to leave space between each fritter in the pan.

    Brown each side about 2-3 minutes

  6. Let fritters cook about 2-3 minutes on each side.  Flip the fritters over once they are nicely browned.
  7. Once each side is golden brown, remove the fritters from the pan and move to paper towels to absorb the excess oil.
  8. The fritters will splatter a bit as they cook.  Use a splatter guard or wear long sleeves!

Nutritional Info:

Makes approximately 16 servings.

Nutrients per serving:  Calories: 57, Cal. from Fat: 17, Total Fat: 2g, Sat. Fat: 0g, Carbs: 9g, Fiber: 1g, Sugars: 0g, Protein: 1.5g, Sodium: 29mg, Chol: 0mg


When I made these the first time around,  I made half the batch without the optional ingredients.  The second half of the batch I added in the taco seasoning (my family isn’t a fan of cilantro so we went without it).  I really liked the added flavor that the taco seasoning brought to the fritters but my husband preferred them without the seasoning.  They are super tasty either way.

Since I had to make a second batch for photos I ended up throwing the leftovers in the fridge when I was done.  I reheated them in the microwave the next day for my lunch and they reheated really well.  I wouldn’t recommend keeping them in the fridge for more than a day or two.

Fiery Hot Sauce

Nov 29 2010 by | Comments (1)
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My husband and I are polar opposites when it comes to spicy food.  He likes to set his mouth on fire and I think mild salsa is still too hot!  When he made the decision to start eating clean he followed in my footsteps and went cold turkey.  One of the things he left behind was his favorite hot sauce.  It contained a small amount of sugar – although I’m not sure why they even put sugar in it since it contains mandarin oranges and needed no additional sweetness.  Anyways, being the good wife I am (honey are you reading???  Christmas is coming, cough, shiny and sparkly, cough), I decided to make him a clean hot sauce.  After 3 attempts and some 3rd degree burns I perfected the recipe and got 2 big thumbs up from my hubby.  Here’s the recipe for all you hot sauce lovers out there!



  • 1 large mandarin orange, peeled and seeds removed (if you can’t find a mandarin orange substitute with a tangerine)
  • 1 Roma tomato, sliced
  • 6 habanero peppers, seeds removed (see notes for proper handling)
  • 1/3 cup grated carrot
  • 1 clove garlic, minced
  • 1/4 cup onions, diced
  • 1/3 cup white vinegar


  1. In a blender or food processor add the grated carrot and pulse 3 or 4 times.  You want the carrots VERY fine.
  2. Add the remaining ingredients and pulse 5 or 6 times.  My husband prefers a more ‘chunky’ sauce but if you want it thinner just pulse until it’s at your desired consistency.

Nutritional Info:

Serving size 1 tbsp.

Nutrients per serving:  Calories: 5, Cal. from Fat: 0, Total Fat: 0g, Sat. Fat: 0g, Carbs: 0g, Fiber: 0g, Sugars: 0g, Protein: 0g, Sodium: 0mg, Chol: 0mg


I had never worked with habanero peppers before, so during my first attempt at making this I cut the peppers without using gloves – BIG MISTAKE!  My hands, mouth and tongue were burning!!!!!  I washed my hands with soap and water after handling the peppers thinking that it would wash away the oil – I was WRONG!  The oil stayed on my hands and when I used my hands to eat my food that night at dinner the oil spread to my mouth and tongue.  It took a full day for the burning to go away – it wasn’t fun!  So no matter what – USE GLOVES when handling the peppers.

I have taste tested every recipe on this blog EXCEPT this one.  So, while my husband LOVES this sauce I will tell you that I’ve never actually tried it, nor will I ever.  If for some reason you don’t like the taste of this recipe please feel free to blame my husband! ;)

Mixed Baby Greens Salad

Nov 29 2010 by | Comments (0)
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I am not a fan of beets yet when they are julianned in a salad I love them – go figure!  Not only does this salad offer all the benefits that beets have to offer – tons of fiber and nutrient compounds that protect against heart disease – you also get a powerful nutritional punch of red quinoa. Quinoa is high in protein and the protein it supplies is a complete protein, meaning that it includes all nine essential amino acids. Not only is quinoa’s amino acid profile well balanced, making it a good choice for vegans concerned about adequate protein intake, but quinoa is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair.  Quinoa is also beneficial for eliminating migraine headaches, protecting against heart disease and lowering type 2 diabetes, among other things.  Not a bad line up for a little salad!



  • 2 cups mixed baby greens (I used 1 cup mixed baby greens and 1 cup microgreen sprouts)
  • 3/4 cup cooked red quinoa
  • 1/2 cup julianned beets
  • 1/4 cup julianned jiacama
  • 1/4 cup olive oil or Garlic Gold Oil
  • 3 1/2 tbsp balsamic vinegar
  • 1 clove garlic, minced
  • 1/4 tsp dry mustard
  • sea salt


  1. In a small bowl combine oil, balsamic vinegar, garlic, mustard and a pinch of salt.  Stir well and set aside.
  2. Layer greens, quinoa, beets and jiacama on a plate.  Top with 1-2 tablespoons of dressing.
  3. Leftover dressing can be stored in an airtight container in the fridge for up to a week.

Nutritional Info:

Makes 1 serving.

Nutrients per serving:  Calories: 335.5, Cal. from Fat: 144, Total Fat: 14g, Sat. Fat: 2g, Carbs: 40g, Fiber: 7g, Sugars: 6g, Protein: 8g, Sodium: 139mg, Chol: 0mg


This salad provides you with both a carb and protein.  It is a complete meal.

Toasted Turkey Sandwich

Nov 26 2010 by | Comments (0)
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Hands down my favorite part of Thanksgiving is turkey leftovers.  There is nothing better than sliced turkey breast on a toasted sandwich with mayo and mustard.  Excuse me while I wipe up my drool!  This year I knew it was time to step it up a notch.  There was no way I was having a turkey sandwich without incorporating my Mom’s Cranberry Relish in some way.  Without further ado, I present the best ever after Thanksgiving toasted turkey sandwich!



  • 2 slices bread (use your favorite whole grain or gluten free bread – I used a whole grain sourdough)
  • 1 tbsp mayonnaise (I used Spectrum Brand Organic Mayonnaise)
  • 1/2 tbsp Dijon mustard
  • Several slices of leftover turkey breast (I prefer my sandwiches cold but you can heat your turkey up if you would like a hot sandwich)
  • 2 tbsp Cranberry Relish
  • handful of arugula leaves


  1. Toast your 2 slices of bread.
  2. Spread mustard on one slice, mayo on the other.
  3. On one slice of toast add the turkey breast, then the cranberry sauce, then the arugula leaves. Top with the other slice of toast.
  4. Cut in half and ENJOY!

Nutritional Info:

Makes 1 servings.

Nutrients per serving:  Calories: 355, Cal. from Fat: 36, Total Fat: 6g, Sat. Fat: 0g, Carbs: 36g, Fiber: 9g, Sugars: 0g, Protein: 34g, Sodium: 187mg, Chol: 59mg


This sandwich is best eaten right away.  There will be no leftovers – it’s that good! :)

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Cranberry Relish

Nov 23 2010 by | Comments (6)
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Cranberry Relish

I just have to say it….this is the best no sugar added cranberry relish I have ever eaten. I know what you are thinking. This must be some t-a-r-t relish.  Well, it’s not. It’s sweetened with apple cranberry juice concentrate and it’s just the right amount of tart and tangy with a little sweetness and such a beautiful color. I don’t know why cranberry relish only shows up around the holidays and then is forgotten again until next year. It’s so good and good for you.  While I have no problem eating this relish straight from the dish, it’s also works well in other recipes.  Check out the notes below for some recipes that feature this fantastic relish.



  • 12 oz package of fresh cranberries
  • 1 orange
  • 1/2 cup strawberries (about 8 whole berries)
  • 8 oz unsweetened apple cranberry juice concentrate, thawed
  • 2 tbsp corn starch
  • 1/2 chopped walnuts (optional)


  1. Pour all but 1/4 cup of the thawed apple cranberry juice concentrate in a medium saucepan. In a cup or small bowl stir together the remaining 1/4 cup juice and the corn starch. Stir until dissolved. Turn heat to high and bring the juice in the saucepan to a simmer. Reduce heat to low and slowly pour in the cornstarch mixture stirring constantly until thickened. Turn heat off and set aside to cool.

    Bring juice concentrate and kuzu root powder to a boil

  2. Using a paring knife or zester remove the zest from the orange and place in a food processor.

    Remove the zest from the orange

  3. Peel the orange and place in the processor along with the cranberries and strawberries.

    All ingredients placed in the food processor

  4. Process on low 1-2 minutes until the relish is coarsely chopped.

    Coarsely chopped ingredients

  5. Add in the cooled sauce and chopped walnuts (if using). Chill and serve.

Nutritional Info:

Makes 8 servings.

Serving size 1/4 cup.

Nutrients per serving:  Calories: 48.5, Cal. from Fat: .5, Total Fat: 0g, Sat. Fat: 0g, Carbs: 12.5g, Fiber: 6g, Sugars: 1.5g, Protein: 0g, Sodium: 5mg, Chol: 0mg


Store leftover relish in an airtight container in the fridge for up to 1 week.  The relish can also be frozen for up to 6 months.

Cranberry relish is so versatile. It can be eaten as is, tossed with a salad, made into bread, cookies, or muffins or as a condiment on sandwiches.

Here are two of our favorite recipes that use Cranberry Relish:

Thanksgiving Salad with Cranberry Vinaigrette

Squash Rings with Cranberry Stuffing

Beef and Broccoli

Nov 23 2010 by | Comments (2)
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Why do I love this recipe?  Let me count the ways!!!  First, it’s ready in less than 20 minutes and that includes the 10-15 minutes for marinading.  It’s completely customizable to your tastes and it’s so delicious!!  Both my kids and husband had finished eating this dish before I even got a chance to sit down at the dinner table to eat mine!  Thank goodness I made extra!



  • 1 pound organic grass fed flank (also called London Broil) or sirloin steak, sliced thinly across the grain
  • 2 cups broccoli florets, steamed (see notes)
  • 2 cloves garlic, minced
  • 1/4 cup low sodium soy sauce or tamari
  • 1/4 cup rice wine vinegar
  • 2 tbsp ponzu sauce (optional)
  • 1 tbsp sesame oil
  • Oriental Dressing


  1. In a small bowl mix together soy sauce, rice wine vinegar and ponzu sauce.  I like the flavor ponzu sauce brings to this dish but it is optional.  If you don’t have any on hand, just skip it.

    Thinly slice the beef

  2. Place sliced meat in a medium sized bowl and pour the soy sauce marinade over top.  Stir to coat evenly.
  3. Place beef mixture in fridge for about 10-15 minutes.
  4. Heat a work or large skillet over high heat.  The wok should be very hot.  Place a drop of water in the wok – it should sizzle and evaporate.  When this happens the wok is ready to use.

    Place beef in single layer in the wok

  5. Add the sesame oil to the wok and swirl to coat.  Add the beef and immediately spread the meat over the surface of the wok in a single layer.
  6. Let the beef fry undisturbed for about 1 to 2 minutes.  Flip the beef slices over, add the garlic to the wok and cook for another minute or 2 or until the beef is no longer pink.
  7. Add in the steamed broccoli and cook for another 30 seconds.  Serve over rice, quinoa or noodles.  Top with Oriental Dressing and ENJOY!

Nutritional Info:

Makes 4 servings.

Nutrients per serving:  Calories: 147.5, Cal. from Fat: 64.5, Total Fat: 7g, Sat. Fat: 1.5g, Carbs: 4g, Fiber: 1g, Sugars: 1g, Protein: 14.5g, Sodium: 504.5mg, Chol: 28mg



Ziploc Zip 'n Steam Bags

The key to making a good stir fry is not over cooking the veggies.  You can blanch them (boil a pot of water and place vegetables in the pot for 1 to 2 minutes) or you can steam them.  I LOVE LOVE LOVE steaming vegetables.  They are super delicious and require almost no work on your part.  Simply cut up some veggies and place them in one of the Ziploc steam bags.  There is even a handy guide on the bag that tells you how long to microwave them.  Be careful of the steam when removing the bag and let it sit for a minute before opening.  Open the bag and you have perfectly steamed vegetables.  You’ll be amazed at how bright and colorful the vegetables are – picture perfect!

You’re not just limited to beef and broccoli in this dish.  I also make it with carrots, broccoli, onions and mushrooms ( I steamed the carrots and broccoli but added the mushrooms and onions at the same stage that you put in the garlic because they are quick cooking).  You can add any vegetable you’d like.  You can also substitute chicken or even tofu in the recipe.  Be creative!  Any way you make it, it’s sure to turn out delicious!

Leftovers can be stored in an airtight container in the fridge for up to 2 days.

For a gluten free meal make sure to use gluten free tamari or soy sauce.

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Slow Cooker Sloppy Joes

Nov 19 2010 by | Comments (0)
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I love sloppy joes. Spicy, sweet tomato sauciness on a bun. Yum. I joined pinto beans and brown rice to make a complete protein in place of the meat. I like my sloppy joes just a little sweet so I also added in some apple butter. These sloppy joes were made in the slow cooker and were so easy. I just tossed in all the ingredients, set on high and 4 and 1/2 hours later they were done.



  • 1 medium onion, diced
  • 1 red, green or orange pepper, diced
  • 2 cloves garlic, minced
  • 1 tsp cumin
  • 1 tsp coriander
  • 1 tsp red pepper flakes
  • 1 tsp sea salt or more to taste
  • 1/2 tsp fresh ground black pepper
  • 1 tbsp parsley
  • 1 tbsp white vinegar
  • 1/4 cup Naked Apple Butter
  • 2 cans (15 ounces each) no salt added pinto beans, rinsed and drained
  • 2 cans (15 ounces each) no salt added diced fire roasted tomatoes or regular diced tomatoes if you prefer
  • 1 cup uncooked brown rice
  • 2 cups low sodium vegetable broth
  • 1/4 – 1/2 cup shredded cheddar cheese (optional topping)


  1. Put all the ingredients into the slow cooker.

    Put all the ingredients into the slow cooker

  2. Stir to mix all the ingredients together.

    Stir well and cook on high for 4-5 hours

  3. Set on high for 4-5 hours depending on your slow cooker.
  4. Check after 4 hours to see if the rice is tender and the sauce is the desired consistancy.
  5. Spoon onto Homemade Hamburger Buns and top with shredded cheddar cheese if desired.

Nutritional Info:

Makes 10 servings.

Nutrients per serving:  Calories: 140.5, Cal. from Fat: 6, Total Fat: .5g, Sat. Fat: 0g, Carbs: 28g, Fiber: 4g, Sugars: 4g, Protein: 4.5g, Sodium: 40mg, Chol: 0mg


These sloppy joes do reheat well the next day but may need a little more vegetable stock added since the rice tends to absorb all the moisture.

I use no salt or low sodium because I prefer to control the type and amount of salt in my recipes. You can use regular beans or tomatoes but remember they do have added salt so check the nutrition information first to see how much has been added before adding more.

Banana Bread

Nov 18 2010 by | Comments (6)
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Banana bread, the ol’ standby for what to do with over ripe bananas. This banana bread is so good that you won’t be able to wait for those bananas to turn dark and spotty. To keep this bread healthy I’ve used raw coconut crystals as the sweetener. The result is a dark, moist and flavorful sweet bread that is good for breakfast or as a snack. Just top with a little Honey Yogurt Fruit Dip or do an “Elvis” and spread with some all natural peanut butter.



  • 4 medium size ripe bananas, mashed
  • 1 cup raw coconut crystals
  • 2 large eggs
  • 1/2 cup olive oil
  • 1 tsp vanilla
  • 2 cups whole wheat pastry flour
  • 1/2 tsp baking powder
  • 1 tsp baking soda
  • 1/2 cups nuts (optional)


  1. Preheat oven to 350 and spray a 9×5 loaf pan with oil.
  2. In a large bowl combine coconut crystals, oil, eggs and vanilla. Beat in bananas.
  3. Add remaining dry ingredients and combine. Fold in nuts if using. The batter will be thick.
  4. Pour into prepared pan, place on center rack in oven and bake for 50-60 minutes or until done. Insert a toothpick in center to check for doneness. If the toothpick is clean when removed the bread is done.
  5. Let bread cool in pan for 5 minutes and then remove to cool on a wire rack before slicing.

Nutritional Info:

Makes 12 servings.

Serving size 1 slice.

Nutrients per serving:  Calories: 244, Cal. from Fat: 91.5, Total Fat: 10.5g, Sat. Fat: 1g, Carbs: 36g, Fiber: 3.5g, Sugars: 16.5g, Protein: 3g, Sodium: 24.5mg, Chol: 35mg


Leftover bread can be stored in an airtight container at room temperature for 2 days or in the fridge for up to 1 week.

Daily Meal Plan 11-16-10

Nov 17 2010 by | Comments (0)

Breakfast – 1/2 cup Ezekiel 4:9 Almond Sprouted Grain Cereal with 1/2 cup fresh Strawberries and 1 cup Kefir

Snack – Apple with 2 tbsp of natural peanut butter

Lunch – 1 cup Lentil Soup and a slice of whole wheat multigrain bread

Snack – 1/2 cup Naked Trail Mix

DinnerChicken Chow Mein with brown rice, about 2 cups total, topped with Oriental Dressing

Snack – After the habanero debacle I wasn’t feeling too hungry

Total Nutritional Info:

Calories: 1546, Cal. from Fat:  502, Total Fat: 56g, Sat. Fat: 7g, Carbs: 199g, Fiber: 35.5g, Sugars: 46.5g, Protein: 68.5g, Sodium: 1343mg, Chol: 43mg

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Slow Cooker Chicken Chow Mein

Nov 17 2010 by | Comments (0)
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My first food love will always be salads but I have a serious crush on Chinese food! I love Beef and Broccoli, Sweet and Sour Chicken, Toasted Cashew Chicken and Crispy Fried Rice.  I also love my slow cooker – who doesn’t love a machine that cooks dinner for you?!!!!  So the fact that this recipe combines chinese food with a slow cooker has my name written all over it.  I wasn’t sure how this was going to turn out when I tried it but I couldn’t believe how tasty it is.  It was SUPER easy to make and my whole family loved it.



  • 4 carrots, thinly sliced
  • 2 cups cook chicken, shredded
  • 4 green onions, sliced
  • 3 celery stalks, sliced
  • 1 cup low sodium chicken broth
  • 1/3 cup low sodium soy sauce or tamari
  • 1/2 tsp crushed red pepper flakes
  • 1/2 tsp ground ginger
  • 2 cloves garlic, minced
  • 8 oz bean sprouts
  • 8 oz can sliced water chestnuts, drained
  • Oriental Dressing


  1. Add all the ingredients (except the Oriental Dressing) to your slow cooker.  Stir to evenly coat.

    Place all the ingredients in your slow cooker and cook on low for 5-6 hours

  2. Set the crock pot to low and cook for 5 to 6 hours.
  3. Serve over brown rice, quiona or noodles and top with Oriental Dressing.

Nutritional Info:

Makes approximately 6 servings.

Serving size about 1 cup.

Nutrients per serving:  Calories: 90, Cal. from Fat: 3, Total Fat: 1g, Sat. Fat: 0g, Carbs: 8.5g, Fiber: 2.5g, Sugars: 3.5g, Protein: 13g, Sodium: 120mg, Chol: 33mg


This dish freezes extremely well.  I make enough rice ahead of time and portion out single servings of the rice and chow mein into tupperware containers.  When freezing for future use I do not add any Oriental Dressing.  Once I reheat the dish then I add the dressing.

For a gluten free meal make sure to use gluten free tamari or soy sauce.