Category: Healthy

This is a super easy and relatively quick recipe for homemade bread. Its good too.:)

3 3/4 cups all purpose or bread flour

1  .25 ounce package of yeast

2 Tablespoon olive oil

1 teaspoon salt

3 Tablespoons sugar

1 1/2 cup warm water

First dissolve yeast in the warm water . In separate bowl mix together 1 1/2 cups flour, salt, oil and sugar. Add the dissolved yeast water to the flour mixture. Mix together and let stand, covered tightly, for 30 mins.

Now add 1 1/2 cups flour gradually to yeast mixture, mix together by hand to form dough. Place dough on floured surface and continue to knead and fold in flour until dough is smooth and not sticking to hands.

Separate dough into 2 loaves approx. 1 lb. a piece, or you may make 6 mini loaves, they are really convenient for one or two people.  Place loaves one non stick cookie sheet and place in COLD oven for 15 min. and let rise.( Dough will continue to rise while being cooked.)

Turn oven to 425 degrees and bake for approximately 30 min  or until good and golden . 🙂


Shop with spices in Morocco

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Here are some quick tips for you that I have discovered and used over the years, most of these you may already know, or you may even know a better way, however, here are some things I have picked up on through the years just in case you didn’t know.

1.)  When preparing a recipe, just because you don’t have all the ingredients doesn’t mean you cant make the dish. You can modify to suit what you have on hand, get creative, lots of good recipes have come from un planned changes.  You may even discover a completely new dish that’s even better.

2.)  Mayo with olive oil has half the fat and calories of regular mayonaisse and  tastes no different. Use care when making dips however, as they may not set up as well.

3.)  Try to avoid using salt whenever possible. There are so many fantastic spices that you can use instead of salt, that taste so wonderful. Really explore the world of spices, find combinations that you like and substitute them for salt. Its much ,much better for you. I realize spices are very expensive, but you can find comparable products in Dollar stores, 99 cent stores, etc. They have 90% of the same spices as you will find in an expensive store, for 80% of the price. Usually $1.00 a piece. That’s a good deal.

4.)  Presentation is a nice touch to any meal. You can make a delicious meal even more appealing by presenting it in a way that is pleasing to the consumer.

5.)  Always have all your ingredients out and pre measured or ready to be measured. It saves lots of time and keeps the mess down. Also have one bag or bowl on hand to collect the ends of veggies, empty shells, etc., instead of making a bunch of trips to the trashcan. I like to use the plastic garbage sacs from the grocery store. I peel potatoes etc. into the bag and discard the whole thing neatly when I am done, no mess and recycled the bag.

6.)  Coarse ground black pepper is much better to cook with than regular ground black pepper.

7.)  When cooking fried chicken on the stove, make sure you have enough oil for the chicken to float freely without touching the bottom of the pan or each other, it makes for a much prettier and tastier crust.

8.)  Veggies can add a huge amount of color to the meal, so use them generously. I also know Veggies can be high and out of season at the grocery stores and markets. Take advantage of sales and specials and create your meal based on the best deal. Now don’t buy something you aren’t going to eat, it isn’t a good deal if you waste it anyway. Only buy what you know you are going to eat and eat the healthiest versions of it. It’s the best thing to do if you are on a tight budget and still want to be as healthy as you can with the means you have.

9.)  If you are able and have the space, I suggest you plant a garden. This is a huge money saver and it’s the healthiest food you can get. It is an investment in your time so only plant what you can manage and what you will use. A garden can be very rewarding both physically and mentally.

10.)  Canned tuna in water, and canned 98% fat free chicken breast are excellent sources of protein and perfect for a quick snack or lunch. Use them on crackers, salads, or just plain. They are a little high in sodium, but not enough to negate the benefit of the protein. As long as you are eating it in combination with other natural foods it is fine.

These are just a few tips I have learned and thought I would share. I will be posting more here and there in the blog..Enjoy!

2 Large boneless breast

1 good size Avocado cubed

shredded lettuce

shredded chedder cheese

4 green onions diced

1-2 tbls. of chipotle seasoning depending on how you like it (I use alot)

1 tsp coarse ground Garlic salt

dash of paprika

8 oz tomato sauce

If you like you may add a dash of chili pepper as well

Corn tortillas



Boil the chicken breast till tender and can easily be pulled apart with a fork

drain most of the water out, leave just a little in the bottom

add tomato paste, onions and spices, mix well and simmer for about 10 minutes or so, prepare your tortillas as you normally would, drain on paper towels to remove excess grease.


Put together your tacos; chicken, generous amount of avocado, lettuce and cheese.


Obviously you may add your own ingredients to the tacos, I.E. tomatoes, sour cream, whatever you want. So easy and yummy…Enjoy!





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Nice one here from my Mama.  Looks de-lish and so colorful .Enjoy!

Carrot – Raisin Salad

1 15 oz can pineapple chunks
3 cups grated carrots
1 cup raisins
½ cup walnuts
8 ounces cream cheese, softened to room temperature
1 teaspoon salt

Drain pineapple chunks and retain 1/3 cup liquid in large bowl. Add cream cheese to liquid and whip until smooth. Fold in all remaining ingredients until well-mixed. Chill for at least one hour. This makes a great, healthy snack for little ones or colorful side dish.

Author: Mona Twocats-Romero

sliced eggplant

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This recipe can be made on a stove top grill, George Foreman(tm) Grill or even the one in your back yard.                                                                                                                                                                                                                                                                                              about 2 pounds of chicken cutlets

2 medium eggplants

about 6 good size tomatoes

Fresh Mozzarella cheese

block parmesan cheese

2 cloves of garlic

1 cup olive oil

course ground black pepper


First thing you need to do is infuse the olive oil with the garlic. This is done by thinly slicing the cloves and roasting them in the olive oil at medium heat. About five minutes should be plenty. Reserve the oil as it will be used in the rest of the recipe as well.

Now, slice the tomatoes vertically and place on cookie sheet. Brush them with some of the garlic infused oil and dash them with salt and pepper. Slow roast in oven @ 250 degrees for about an hour and a half.

About thirty minutes before the tomatoes are done you may slice the eggplant into rounds, not to thin, but not so thick they dont cook well, about a half an inch is good. Brush the eggplant with the infused oil,and dash with salt and pepper as well, and grill on both sides until marks are visible and eggplant is tender. Brush the chicken with the remainder of the oil and season with the salt and pepper and grill until white in middle. About 3-4 min. on each side.

Now, you stack your ingredients for presentation. Cutlet on bottom, followed by eggplant, tomato, and thick slices of mozzarella and parmesan. top with choice of another chicken or eggplant. Enjoy!

chicken salad with almonds

Image by elana's pantry via Flickr

Southwestern Chicken Salad

Boneless, skinless chicken breast or tenders

Thick cut peppered bacon

Shredded Chedder cheese, if you like a little more spice (I do) you can also use Pepper Jack cheese

Cherry tomatoes

Mrs. Dash™ Chipotle Seasoning

Avocado cubed

Lettuces of your choice

I make this on the stove top with my griddle pan, but any will do, use Pam™ or similar product to prevent sticking, and it keeps the dish healthier. If you use whole breasts trim down to tender size if you like, I do because it keeps the cooking time down and prevents the spices from burning on the chicken.

You want to cook the peppered bacon first, approx. 3 slices per salad serving, set aside.

Place chicken in pan and cook till white on the outside, sprinkle generously with the Chipotle seasoning on both sides and continue cooking until done.

While chicken is cooking you can be getting the other ingredients ready if you haven’t already. Half the tomatoes and cube the Avocado, coarse chop the cooked bacon into bite size pieces. Plate up the lettuce as this recipe is made “buffet style” individually per person.

When chicken is done, coarse chop it as well, and begin plating while chicken is warm. Plate in this order: lettuce, tomatoes, avocados, cheese, bacon and chicken.

Now top with the dressing of your choice, Ranch is best. Enjoy!!

Studies show that broccoli may help in the pre...

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Paired with a two-cheese white sauce, broccoli makes a wonderful pizza topping. The secret to a crisp crust is preheating the baking stone or sheet. If you like extra-crispy pizza, prebake the dough 3 to 4 minutes before adding toppings.


1. Place pizza stone or baking sheet in center of oven, and heat to 425°F.
2. Melt 1 1/2 tsp. margarine in skillet over medium-high heat. Add mushrooms, and cook 4 to 7 minutes, or until beginning to brown, stirring frequently. Add broccoli and 1/3 cup water. Cover tightly, and steam broccoli in skillet 3 to 4 minutes, or until tender.
3. Meanwhile, heat remaining 1 1/2 Tbs. margarine in saucepan over medium-high heat. Add flour, and cook 2 minutes, or until pale golden, stirring constantly. Stir in milk, garlic, and salt. Cook 3 to 4 minutes, or until mixture thickens and begins to boil, stirring constantly. Remove from heat. Stir in 1/4 cup mozzarella and 2 Tbs. Parmesan until sauce is smooth and cheese is melted.
4. Shape pizza dough according to package directions. Remove pizza stone from oven, and place dough on hot stone.
5. Spread white sauce over dough to within 1/2 inch of edge, and top with broccoli mixture. Sprinkle remaining mozzarella and Parmesan over top. Return to oven, and bake 18 to 20 minutes, or until edges of pizza are golden and center is hot and bubbly. Cool slightly before slicing and serving.

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ingredient list

Serves 6

  • 2 Tbs. nonhydrogenated margarine or butter, divided
  • 6 oz. mushrooms, sliced (2 cups)
  • 8 oz. broccoli florets (3 cups)
  • 1 Tbs. all-purpose flour
  • 1 cup low-fat milk
  • 2 cloves garlic, minced (2 tsp.)
  • 1/4 tsp. salt
  • 1/2 cup shredded mozzarella, divided
  • 1/4 cup grated Parmesan, divided
  • 1 13.8-oz. pkg. refrigerated pizza dough

Nutritional Information

Per slice:

Calories 275
Protein 13g
Total Fat 9g
Saturated Fat 4g
Carbs 38g
Cholesterol 10mg
Sodium 746mg
Fiber 3g
Sugar 7 g

This recipe is courtesy of Vegetarian Times(tm) Website, there is a link to this site posted on the bottom of the page in the Quick Posts section, check it out!

Examples of high-protein foods are tofu, dairy...

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Basic Stir Fry Basic Stir-Fry
1 lb. EXTRA firm tofu, cubed and drained             well
1 cup thin sliced carrots
1 cup broccoli coarsely chopped
2 stalks celery, sliced thickly
1 chopped red bell pepper
½ cup chopped red onion
1 hot pepper of your choice, sliced in half
¼ cup sesame or olive oil
another ¼ cup oil
Soy Sauce to taste

Cube tofu and allow to drain for at least one hour in a colander over a bowl. Discard liquid. Heat 1st ¼ cup of oil in Wok to very hot. Add hot pepper and tofu and stir-fry until tofu is lightly browned. Remove tofu from wok and retain oil and tofu in bowl. Add second portion of oil and heat until very hot. Add onion and bell pepper and stir until browned (this will only take a short while). Add the rest of the ingredients in this order, stirring and browning as each is added: celery, carrots, and broccoli. Add the tofu, chili and oil and stir for about 3 minutes. Remove from heat and add soy sauce to taste.

Add for variation:

Peanuts or cashews
Snow peas
Artichoke hearts
Apples (a favorite)

** As a note, you may easily substitute meat for the tofu.

Author:   Mona Twocats-Romero

Turkey Meatloaf

Turkey Meatloaf

1 pound  Ground Turkey

¼ cup diced yellow onion

2 eggs

4 oz. tomato sauce

½ tsp Garlic Salt

¼ tsp Black Pepper

1 Tbs Parsley

1-2 mini sweet pepper

2 small Campari tomatoes

1 slice dry wheat bread

Mix Turkey in large bowl with bread and all dry ingredients.  Next add pepper and Campari tomatoes then eggs and tomato sauce.  Stir well, place in 8×8 Baking pan and bake @ 400 degrees for 45-50 min. If you like Ketchup as a topping for your meatloaf you may add it now and bake another 7-10 minutes for it to glaze. Serves 4

This recipe is also one you can add your own ingredients if you prefer and adjust to your own liking. Enjoy!

I use most of these ingredients on a daily basis, they are not only good, but GOOD FOR YOU. If you are looking to go on a “diet” or looking for a healthy change in your meals, The Mediterranean Diet (TM)  is a great option.


High in fiber, healthy monounsaturated fats, magnesium, folate, and vitamin E

Eat on salads, as a dip, or out of the shell with a spoon


Packed with fiber and B vitamins Lowers cholesterol

Eat for breakfast, in soups, stews, and risottos


A great source of protein and fiber

Eat often, in place of red meat


A potent source of vitamin C, potassium, and polyphenols

To get the most health benefits, let garlic sit for 20 minutes after cutting, before you cook with it


Filled with healthy monounsaturated fats, vitamin E, and antioxidants

A potent anti-inflammatory ! Choose “extra-virgin” olive oil


Packed with protein, fiber, and heart healthy fats

Stick to about a handful a day since they are high in calories


A great source of heart healthy omega- 3 fatty acids

Aim for 2 to 3 three-ounce servings a week


Packed with protein and isoflavones

Contains powerful antioxidants

Choose foods like soy milk, tofu, soy burgers, and edamame


Contains lycopene, a potent antioxidant, and vitamin C

Stimulates immune function

Helps fight many chronic diseases

Opt for cooked tomatoes often since they have high levels of antioxidants


Contains powerful antioxidants from the grape skins and seeds

Shown to increase your good HDL cholesterol

Helps prevent stroke ! Drink wine in moderation. This means

up to one glass a day for women (5 oz. total) and up to two glasses a day for men (10 oz. total)

Choose 100% grape juice if you don’t drink wine


A protein powerhouse

Protects and strengthens bones

Has beneficial bacteria important for digestive health

© 2008, The Mediterranean Foods Alliance / Oldways Preservation & Exchange Trust. For more information on the Med Diet, visit