20 Amazing Granola Recipes To Try

granola recipes

Are you fond of granolas? Great!

Then, check these 20 granola recipes here that you could have for your breakfast or snack.

Sugar Free Granola


1 cup chopped dates

1 cup water

8 cups rolled oats

1/2 cup chopped walnuts

1 cup raisins

1 cup wheat germ

1/2 cup sunflower seeds

1/2 cup slivered almonds

2 cups shredded coconut

1/4 cup vegetable oil

1/4 cup frozen apple juice concentrate, thawed



Preheat the oven to 350 degrees F (175 degrees C).

In a small saucepan over medium heat, combine the dates and water.

Cook stirring occasionally until the mixture forms a thick paste.

Remove from heat and set aside.

In a large bowl, mix together the oats, walnuts, raisins, wheat germ, sunflower seeds, and coconut.

Spread out in a thin layer onto a baking sheet.

If your baking sheet is small, this can be done in batches.

Bake for 7 minutes in the preheated oven, or until lightly toasted.
Transfer the mixture back into the bowl, and mix in the date paste, apple juice concentrate, and oil.

Return to the baking sheet and bake for an additional 7 to 10 minutes, stirring occasionally until lightly browned.

Granola will become more crispy as it cools. Store in an airtight container.


Coconut Granola


8 cups quick-cooking oats

1 cup oat bran

1 cup unsweetened flaked coconut

3/4 cup chopped almonds

1/2 cup coconut milk

1/4 cup virgin coconut oil

1/4 cup vegetable oil

1/2 cup barley malt syrup or maltose syrup

1/2 cup honey

1 teaspoon vanilla extract

1/2 cup dried cranberries



Preheat the oven to 350 degrees F (175 degrees C).

In a large bowl, stir together the oats, oat bran, coconut and almonds.

Divide between two large baking sheets, and spread into an even layer.

Bake for 7 or 8 minutes in the preheated oven, until lightly toasted.

Allow to cool for a few minutes, then return to the large bowl.

While the oats are toasting, combine the coconut milk, coconut oil, vegetable oil, malt syrup and honey in a saucepan.

Cook over medium heat, stirring until it comes to a boil. Boil for 2 minutes.

Remove from heat, and stir in the vanilla.

Pour the syrup over the granola in the bowl, and stir until the dry ingredients are fully coated.

Divide between the two baking sheets, and spread evenly.

Bake for 8 minutes in the preheated oven, or until fragrant and toasted.

Cool in the pans, then mix in the dried cranberries.

Store in an airtight container at room temperature.

Granola-Chocolate Cookies


1 cup butter, softened

3/4 cup white sugar

3/4 cup packed brown sugar

1 egg

1 teaspoon vanilla extract

1 1/2 cups all-purpose flour

1 teaspoon baking soda

1 teaspoon salt

1 3/4 cups granola

1 cup semi-sweet chocolate chips

1/2 cup chopped, unsalted dry-roasted peanuts



Preheat oven to 375 degrees F (190 degrees C).

In a medium bowl, cream together the butter, brown sugar and white sugar.

Beat in the egg and vanilla.

Combine the flour, salt and baking soda, stir into the creamed mixture.

Finally, stir in the granola, chocolate chips and peanuts.

Drop dough by heaping teaspoonfuls onto greased cookie sheets, about 2 inches apart.

Bake 12 to 15 minutes in the preheated oven, until cookies are lightly browned around edges.

Remove cookies to wire racks and allow to cool.


Honey Peanut Granola


3 cups quick cooking oats

1/2 cup chopped peanuts

1/4 cup wheat germ

1/3 cup honey

1/3 cup brown sugar

1/4 cup vegetable oil

2 tablespoons warm water

1/2 teaspoon salt

1 teaspoon vanilla extract



Preheat oven to 250 degrees F (120 degrees C).

Lightly grease a baking sheet.

In a large bowl, combine oats, peanuts, and wheat germ.

In a separate bowl, combine honey, brown sugar, vegetable oil, water, salt, and vanilla. Stir well; then pour into the oat mixture, and stir.

Spread out on a cookie sheet.

Bake for 1 hour, stirring every 15 minutes.

Remove from oven, and cool before serving.

Granola Cereals Bar


1/2 cup packed brown sugar

1/2 cup creamy peanut butter

1/4 cup light corn syrup

1 teaspoon vanilla extract

2 cups old-fashioned oats

1 1/2 cups crisp rice cereal

1/4 cup miniature chocolate chips



In a microwave-safe bowl, combine the brown sugar, peanut butter and corn syrup.

Cover and microwave on high for 2 minutes or until mixture comes to a boil, stirring once.

Stir in the vanilla; add oats and cereal.

Fold in chocolate chips.

Press into a 9-in. square pan coated with nonstick cooking spray.

Cool and cut into bars.


Crunchy Honey Wheat Bread


1 1/4 cups warm water (110 degrees F/45 degrees C)

2 tablespoons vegetable oil

3 tablespoons honey

1 1/2 teaspoons salt

2 cups bread flour

1 1/2 cups whole wheat flour

1 tablespoon vital wheat gluten

1/2 cup granola

1 (.25 ounce) package active dry yeast



Place ingredients in bread machine pan in the order suggested by the manufacturer.

Select whole wheat or dough cycle on bread machine. Start.

To bake bread in oven: select dough or manual cycle.

Once cycle is complete, shape dough and place in a greased loaf pan.

Allow to rise in a warm spot until doubled in size.

Bake in a preheated 350 degrees F (175 degrees C) oven for 35 to 45 minutes or until a thermometer inserted in the center of the loaf reads 200 degrees F (95 degrees C).


Honey Nut Granola


4 cups rolled oats

1 cup sliced almonds

1 cup chopped pecans

1 cup raw sunflower seeds

1/3 cup canola oil

1/2 cup honey

1 teaspoon vanilla extract

1 tablespoon ground cinnamon



Preheat oven to 300 degrees F (150 degrees C).

In a large bowl, stir oats, nuts and sunflower kernels together.

In a separate bowl, mix together oil, honey, vanilla and cinnamon.

Add to dry ingredients; mix well. Spread mixture onto two ungreased baking sheets.

Bake in preheated oven, for 10 minutes, remove from oven and stir.

Return to oven and continue baking until golden, about 10 minutes.

Remove from oven and let cool completely before storing.


Easy Granola Bars


3 cups quick-cooking oats

1 (14 ounce) can sweetened condensed milk

2 tablespoons butter, melted

1 cup flaked coconut

1 cup sliced almonds

1 cup miniature semisweet chocolate chips

1/2 cup sweetened dried cranberries



Preheat oven to 350 degrees F (175 degrees C).

Grease a 9×13 inch pan.

In a large bowl, mix together the oats, sweetened condensed milk, butter, coconut, almonds, chocolate chips and cranberries with your hands until well blended.

Press flat into the prepared pan.

Bake for 20 to 25 minutes in the preheated oven, depending on how crunchy you want them.

Lightly browned just around the edges will give you moist, chewy bars.

Let cool for 5 minutes, cut into squares then let cool completely before serving.

Strawberry Granola Square


1 1/2 cups granola without raisins 3/4 cup all-purpose flour

1/3 cup packed brown sugar
1/2 teaspoon ground cinnamon

5 tablespoons cold butter

1 cup strawberry preserves



In a large bowl, combine the granola, flour, brown sugar and

Cut in butter until crumbly. Set aside a third of the mixture for topping.

Press remaining mixture into a well-greased 9-in. square baking pan.

Bake at 375 degrees F for 10 minutes.

Spread preserves over crust; sprinkle with reserved granola mixture.

Bake 15 minutes longer or until filling is bubbly around the edges.

Cool on a wire rack. Cut into squares. Store in the refrigerator.


Sweet and Salty Granola


3/4 cup brown sugar

1/4 cup water

3 cups rolled oats

1/2 teaspoon salt

1 cup chopped walnuts

2 teaspoons ground cinnamon

1 tablespoon honey

2 teaspoons vanilla extract



Preheat an oven to 275 degrees F (135 degrees C).

Cover a 10×15 inch pan with wax paper.

Mix brown sugar and water in a microwave safe bowl.

Cook in microwave to dissolve the sugar, about 1 minute.

Combine oats, salt, walnuts, and cinnamon in a large bowl.

Stir in sugar mixture, honey, and vanilla extract. Mix well.

Pour mixture onto the prepared pan, spreading evenly.

Create clusters by squeezing small handfuls of the oat mixture together.

Bake in the preheated oven for 20 minutes.

Remove from oven and gently stir granola using a spoon.

Return to the oven and bake for an additional 25 minutes.

The granola will be slightly browned and will continue to harden as they cool.


Good Morning Wrap


2 (10 inch) flour tortillas

1 cup cottage cheese, divided

1 cup chopped fresh pineapple, divided

1/2 cup granola cereal, divided

2 tablespoons brown sugar, divided

2 bananas, sliced lengthwise



Place the tortillas into a microwave oven, and heat on high until warmed and pliable, 10 to 15 seconds.

Spread each tortilla with cottage cheese and pineapple, sprinkle with granola cereal and brown sugar, and top with a sliced banana.

Fold the top and bottom of each tortilla down, enclosing the filling, and roll the wrap tightly into a compact cylinder.

Slice each wrap in half across the middle to serve.


Granola Peach Bread


1 (16 ounce) can sliced peaches

2 cups all-purpose flour

2/3 cup sugar

2 teaspoons baking powder

1/4 teaspoon ground cloves

1/4 teaspoon salt

2 tablespoons cold butter or stick margarine

2 eggs, beaten

1 cup granola without raisins



Drain peaches, reserving 1/2 cup syrup (discard remaining syrup or  save for another use). Chop peaches; set aside.

In a bowl, combine the flour, sugar, baking powder, cloves and salt.

Cut in butter until the mixture resembles coarse crumbs.

Stir in eggs and reserved syrup. Fold in granola and peaches.

Pour into a greased 9-in. x 5-in. x 3-in. loaf pan.

Bake at 350 degrees F for 60-65 minutes or until a toothpick inserted near the center comes out clean.

Cool for 10 minutes before removing from pan to a wire rack.

Honey-Lime Granola with Almonds


3 cups rolled oats

1 cup sliced almonds
1/4 cup wheat germ

1/2 cup shredded unsweetened coconut

1/2 cup oat bran

3 tablespoons flax seeds

1/2 cup honey

1/4 cup vegetable oil

2 tablespoons frozen limeade concentrate

1/2 teaspoon salt

1 teaspoon vanilla extract

1 small lime, zest and juice



Preheat an oven to 250 degrees F (120 degrees C).

Lightly grease a foiled-lined baking sheet.

Mix oats, almonds, wheat germ, coconut, oat bran, and flax seeds together in a large bowl.

Whisk together honey, vegetable oil, limeade concentrate, salt, vanilla, lime zest, and lime juice in a separate bowl.

Pour lime mixture into the oat mixture and stir well. Spread oats on to the prepared pan.

Bake in the preheated oven until golden brown and lightly crispy, about 1 hour and 30 minutes, stirring every 15 minutes.

Remove from the oven and allow to cool.

Store in an airtight container at room temperature.


PB&J Bars


1 (18 ounce) package refrigerated sugar cookie dough, divided

2/3 cup strawberry jam

3/4 cup granola without raisins

3/4 cup peanut butter chips



Line a 9-in. square baking pan with foil and greased the foil.

Press two-thirds of the cookie dough into prepared pan.

Spread jam over dough to within 1/4 in. of edges.

In a mixing bowl, beat the granola, peanut butter chips and remaining dough until blended.

Crumble over jam.

Bake at 375 degrees F for 25-30 minutes or until golden brown.

Cool on a wire rack. Using foil, lift out of pan.

Cut into bars and remove from foil.


Cinnamon Maple Granola


1 cup old-fashioned oats

1/2 cup chopped walnuts

1/4 cup flaked coconut

1/4 cup pure maple syrup

1 tablespoon corn syrup

1 teaspoon ground cinnamon

1 teaspoon vanilla extract



Combine oats, walnuts and coconut in a greased 13-in. 9-in. x 2-in. baking pan. Set aside.

In a saucepan over medium heat, combine syrups and cinnamon; bring to a boil.

Cook and stir for 1 minute.

Remove from the heat; stir in vanilla. Pour over oat mixture and toss to coat.

Bake at 275 degrees F for 30-40 minutes or until golden brown, stirring every 10 minutes.

Cool, stirring occasionally.  store in an airtight container.


Vanilla Granola


6 cups quick cooking oats

1 cup chopped walnuts

1/2 cup flaked coconut

1/2 cup sesame seeds

2/3 cup vegetable oil

1/2 cup honey

1/2 cup packed brown sugar

2 tablespoons water

1 1/2 teaspoons vanilla extract



In a large bowl, toss oats, walnuts, coconut, and sesame seeds.

In a saucepan over medium heat, cook oil, honey, brown sugar, water and vanilla until well mixed.

Pour over oat mixture and stir to coat evenly.

Pour into two greased 13-in. x 9-in. x 2-in. baking pans.

Bake at 275 degrees F for 50-60 minutes or until golden brown, stirring every 15 minutes.

Cool, stirring occasionally. Store in an airtight container.


Granola Muffin Frittatas


8 eggs

2/3 cup milk

1/2 teaspoon salt

3 1/2 cups granola with nuts and dried fruit



Heat oven to 350 degrees F.

Generously coat inside of 12 paper cupcake liners with cooking spray.

Place liners in the muffin pan.

Beat eggs, milk and salt in bowl until blended.

Add granola and mix well.

Spoon into cupcake liners.

Bake in 350 degrees F oven until wooden pick inserted in centers comes out clean, 20 to 25 minutes.

Remove cups from muffin pan; cool on wire rack. Serve warm.


Crunchy Berry Parfait


1/3 cup reduced-fat granola cereal

1 (8 ounce) carton reduced-fat vanilla yogurt

1/2 cup fresh raspberries

1/2 cup fresh blackberries or blueberries



Place 2 tablespoons of granola in each of two parfait glasses.

Top each with about 2 tablespoons yogurt.

Combine the berries; divide a third of the mixture between the two glasses.

Repeat yogurt and berry layers.

Top with the remaining yogurt, berries and granola.


Homemade Chewy Granola


1/2 cup packed brown sugar

1/3 cup peanut butter

1/4 cup corn syrup

1/4 cup butter, melted

1 teaspoon vanilla extract

1 1/2 cups quick-cooking oats

1/4 cup sunflower kernels

1/4 cup raisins

3 tablespoons toasted wheat germ

1 tablespoon sesame seeds

1/2 cup semisweet chocolate chips



In a small mixing bowl, combine the brown sugar, peanut butter, corn syrup, butter and vanilla.

Stir in the oats, sunflower kernels, raisins, wheat germ and sesame seeds.

Fold in chocolate chips.

Press into an 8-in. square baking dish coated with nonstick cooking spray.

Bake at 350 degrees F for 15-20 minutes or until set and edges are browned.

Cool completely on a wire rack. Cut into bars.


Vegan Granola


cooking spray

3 cups rolled oats

2/3 cup wheat germ

1/2 cup slivered almonds

1 pinch ground nutmeg

1 1/2 teaspoons ground cinnamon 1/2 cup apple juice

1/2 cup molasses

1 teaspoon vanilla extract

1 cup dried mixed fruit

1 cup  quartered dried apricots



Preheat oven to 350 degrees F (175 degrees C).  Prepare two cookie sheets with cooking spray.

In a large bowl, combine oats, wheat germ, almonds, cinnamon and nutmeg.  In a separate bowl, mix apple juice, molasses and extract. Pour the wet ingredients into the dry ingredients, stirring to coat.

Spread mixture onto baking sheets.

Bake for 30 minutes in preheated oven, stirring mixture every 10 to

15 minutes, or until granola has a golden brown color.  Let cool. Stir in dried fruit.  Store in an airtight container.




20 Blueberry Breakfast and Dessert Recipes



Blueberries are extraordinary bunch of berries. They are nutritious and delicious at the same time. They are loaded with health benefits, too.

Check here for more information about its health benefits: Blueberries Round Gobs of Good Health

But, for now, here are the twenty blueberry recipes that you can use next time in preparing for your breakfast or dessert.


5 Minute Blueberry Pie



1/2 cup sugar

2 tablespoons cornstarch

3/4 cup water

4 cups fresh or frozen blueberries, defrosted

1 (9-inch) graham cracker crust

Whipped cream



1. In a saucepan, combine sugar and cornstarch.

2. Stir in water until smooth.

3. Bring to a boil over medium heat; cook and stir for 2 minutes. Add blueberries.

4. Cook for 3 minutes, stirring occasionally.

5. Pour into crust. Chill.

6. Garnish with whipped cream if desired.



Blueberry Dessert Square



1 cup all-purpose flour

1 cup quick-cooking oats

1 cup packed brown sugar

1/2 teaspoon salt

1/2 cup shortening

2 1/2 cups fresh or frozen blueberries

1/4 cup sugar



1. In a large bowl, combine the flour, oats, brown sugar and salt.

2. Cut in shortening until crumbly. Press half of the mixture into a greased 9-in. square baking dish.

3. Bake at 350 degrees F for 10 minutes or until brown around the edges.

4. Combine the blueberries and sugar. Sprinkle over  the crust.

5. Top with remaining oat mixture. Press down gently.

6. Bake 35-40 minutes longer or until golden brown. Serve warm.



blueberry recipes


Blueberry Cornmeal Muffins



1 1/4 cups all-purpose flour

1/2 cup cornmeal

1/2 cup brown sugar

1/2 teaspoon salt

1 tablespoon baking powder

1 cup milk

1/2 cup butter, melted

1 egg, beaten

1 cup frozen blueberries




1. Preheat oven to 375 degrees F (190 degrees C). Grease muffin cups or line with paper muffin liners.

2. Sift flour, cornmeal, brown sugar, salt, and baking powder together into a large bowl.

3. Dredge the blueberries in the sifted ingredients. In a small bowl, combine the milk, butter,  and egg.

4. Stir the wet ingredients into the flour mixture just until moistened.

5. Spoon  the batter into prepared muffin tins.

6. Bake in preheated oven for 20 minutes.

7. Let muffins sit for 10 minutes before removing from the pan.



Flourless Oatmeal Blueberry Pancakes



2 cups quick cooking oats

1 teaspoon ground cinnamon

1/2 teaspoon baking powder

1/2 teaspoon salt

1/3 cup honey

4 egg whites

1/4 cup milk

1/4 cup coconut oil, melted

1 teaspoon vanilla extract

1 cup fresh blueberries or frozen blueberries



1. Combine oats, cinnamon, baking powder, and salt in a bowl. Set aside.

2. Mix honey, egg whites, milk, coconut oil, vanilla extract in a bowl separately.

3. Stir the oat mixture into the egg mixture and mix well.

4. Heat a lightly oiled griddle over medium-high heat.

5. Drop batter by large spoonfuls onto the griddle and top with blueberries.

6. Cook until bubbles form and the edges are dry, 2 to 3 minutes.

7. Flip, and cook until browned on the other side. Repeat with remaining batter.



Blueberry French Toast Cobbler



4 eggs

1/2 cup milk

1/2 cup sugar

1 teaspoon vanilla extract

1/4 teaspoon baking powder

10 (3/4 inch thick) slices day-old French bread

4 1/2 cups unsweetened frozen blueberries

2 tablespoons butter or margarine, melted

1 teaspoon cornstarch

1 teaspoon ground cinnamon

1 tablespoon butter or margarine, softened



1. In a bowl, beat eggs, milk, vanilla and baking powder until smooth.

2. Pour into a large shallow baking dish.

3. Add bread slices, turning once to coat.

4. Cover and chill for 8 hours or overnight.

5. Combine blueberries, sugar, melted butter, cornstarch, and cinnamon.

6. Pour into a greased 13-in. x 9-in. x 2-in. baking dish.

7. Cover and chill 8 hours or overnight.

8. Remove both pans from the refrigerator 30 minutes before baking.

9. Place prepared bread on top of blueberry mixture.

10. Spread softened butter on top.

11. Bake, uncovered, at 400 degrees F for 30-35 minutes or until toast is golden brown and blueberries are bubbly.



Blueberry Salad



2 (3-ounce) packages raspberry flavored gelatin mix

1 (20-ounce) can crushed pineapple, drained

1 (21-ounce) can blueberry pie filling

1 (8-ounce) package cream cheese

1/2 cup white sugar

1 cup sour cream

1 teaspoon vanilla extract

2 cups hot water



1. Combine hot water and gelatin; stir until dissolved.

2. Stir in pineapple and blueberry pie filling.

3. Pour into a 9×13 inch dish and chill in refrigerator until firm.

4. Cream together cream cheese and sugar.

5. Beat in sour cream and vanilla.

6. Spread over firm gelatin.

7. Chill until serving.




Blueberry Cornmeal Pancakes



1 cup soy milk

1/2 cup water

1 cup whole wheat flour

1/2 cup stone ground cornmeal

1 teaspoon baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

1 cup fresh blueberries

2 tablespoons vegetable oil



1. Preheat oven to 200 degrees F (95 degrees C).

2. In a small bowl combine the soy milk and water.

3. In a large bowl, combine the flour, cornmeal, baking powder, baking soda and salt.

4. Stir in the soy milk mixture just until combined.

5. Fold in the blueberries and let the batter sit for 5 minutes.

6. Lightly oil a skillet or griddle and heat over medium heat.

7. Pour about 1/4 cup of batter onto the hot griddle and cook until pancakes are bubbly on top and edges are slightly dry looking.

8. Turn and cook until pancakes are browned.

9. Transfer to a baking sheet and keep warm in the oven while cooking the remaining batter. Serve warm with syrup or jam.



Blueberry Flax Pancake



1 cup fresh or thawed frozen blueberries

1 1/2 cups dry pancake mix

1/2 cup flax seed meal

1 cup skim milk

2 eggs



1. Set a nonstick skillet over medium heat.

2. In a medium bowl, stir together the pancake mix and flax seed meal.

3. In a separate bowl or measuring cup, whisk together the milk and eggs.

4. Pour the liquid into the dry ingredients, and stir just until moistened.

5. Spoon 1/4 cupfuls of batter onto the hot skillet.

6. Sprinkle with as many blueberries as desired.

7. Cook until bubbles appear on the surface, then flip and cook until browned on the other side.



Blueberry and Raspberry Pancake Topping



1 1/2 cups frozen raspberries

1 cup frozen blueberries

1/2 cup white sugar

1/4 cup water



1. Combine the raspberries, blueberries, sugar, and water in a small saucepan.

2. Bring to a boil and cook at a boil for 5 minutes, scraping the bottom as needed to keep from burning.

3. Reduce heat to low; simmer the mixture until thick, about 10 minutes. Serve warm.




Blueberry Spread



2 cups fresh blueberries

3/4 cup water, divided

2 teaspoons lemon juice

1 1/2 teaspoons unflavored gelatin

3 tablespoons sugar



1. In a heavy saucepan over medium-high heat, combine blueberries, 1/2 cup water and lemon juice.

2. Bring to a boil, then reduce heat and simmer gently for about 8 minutes, stirring frequently.

3. Meanwhile, soak gelatin in 1/4 cup cold water.

4. Remove blueberries from heat and stir in gelatin and sugar.

5. Pour  into hot, sterilized jars and seal.

6. Cool and store in the refrigerator.



Blueberry Oat Bars



1 1/2 cups all-purpose flour

1 1/2 cups quick-cooking oats

1 1/2 cups sugar, divided

1/2 teaspoon baking soda

3/4 cup cold butter

2 cups fresh or frozen blueberries

2 tablespoons cornstarch

2 tablespoons lemon juice



1. In a bowl, combine flour, oats, 1 cup sugar and baking soda.

2. Cut in butter until mixture resembles coarse crumbs.

3. Reserve 2 cups for topping.

4. Press remaining crumb mixture into a greased 13-in. x 9-in. x 2-in. baking pan; set aside.

5. In a saucepan, combine blueberries, cornstarch, lemon juice and remaining sugar.

6. Bring to a boil; boil for 2 minutes, stirring constantly.

7. Spread evenly over the crust.

8. Sprinkle with the reserved crumb mixture.

9. Bake at 375 degrees F for 25 minutes or until lightly browned.

10. Cool before cutting.




Lemon-Blueberry Jam



4 cups fresh blueberries

2 cups sugar

1 (3 ounce) package lemon flavored gelatin



1. In a large saucepan, slightly crush 2 cups of blueberries.

2. Add remaining berries and sugar, mix well.

3. Bring to a boil, stirring constantly.

4. Remove from the heat.

5. Stir in gelatin until dissolved.

6. Pour hot jam into jars or containers.

7. Cover and cool. Refrigerate.



Lemon Blueberry Dessert



1 (8-ounce) box frozen whipped topping, thawed

1 cup fresh blueberries

1 (8-ounce) container lemon yogurt



1. Fold whipped topping and blueberries into yogurt.

2. Spoon into a serving bowl or individual dishes.

3. Serve immediately or refrigerate.



Lemon Blueberry Pizza



1 (18-ounce) package refrigerated sugar cookie dough

1 (8-ounce) package cream cheese, softened

2 tablespoons sugar

1 (6-ounce) container lemon yogurt

2 cups fresh blueberries



1. Press cookie dough onto an ungreased 12-in. pizza pan.

2. Bake at 350 degrees F for 12-15 minutes or until golden brown.

3. Cool on a wire rack.

4. In a small mixing bowl, beat cream cheese and sugar until smooth; stir in yogurt.

5. Spread over crust to within 1/2 inch of edges.

6. Sprinkle with blueberries.

7. Cut into wedges.

8. Refrigerate the leftovers.


blueberry recipes


Blueberry Peach Parfaits



1/2 cup sugar

3 tablespoons cornstarch

1/4 teaspoon salt

2 cups milk

2 eggs, lightly beaten

1 1/2 teaspoons vanilla extract

2 ripe peaches, peeled and sliced

1 1/2 cups fresh blueberries

Whipped cream



1. In a saucepan, combine the sugar, cornstarch, and salt.

2. Stir in milk until smooth.

3. Bring to a boil over medium heat.

4. Cook and stir for 2 minutes or until thickened.

5. Remove from the heat.

6. Stir a small amount of hot mixture into eggs.

7. Return all to the pan, stirring constantly.

8. Bring to a gentle boil; cook and stir for 2 minutes.

9. Remove from the heat.

10. Stir in vanilla.

11. Cover and refrigerate until chilled.

12. In six parfait glasses, layer 2 rounded tablespoons of custard, two to three peach slices and 2 tablespoons blueberries.

13. Repeat layers.

14. Top with whipped cream.



Grapefruit Blueberry Sorbet



3 cups fresh pink grapefruit juice

3 cups fresh or frozen blueberries

1 1/2 cups white sugar, or to taste

1/2 cup vodka (optional)



1. Pour the grapefruit juice, blueberries, sugar, and vodka into a blender.

2. Blend until the sugar is dissolved and the mixture is smooth, around 2 to 3 minutes.

3. Pour the mixture into a container, and freeze until solid, around 3 to 4 hours.

4. Thoroughly stir the sorbet to break up the ice crystals to a slushy consistency.

5. Return to freezer until firm, about 3 hours.

6. Store in the freezer in a covered container.



Chocolate Covered Blueberry Smoothie



1 cup skim milk

1 cup frozen blueberries

1 (1 ounce) envelope instant hot chocolate mix

1 tablespoon chocolate syrup



1. Pour the milk, blueberries, hot cocoa mix, and chocolate syrup into the container of a blender.

2. Blend to desired consistency, and pour into a tall glass.



Delicious Blueberry Smoothie



1/4 cup apple juice

1 tablespoon instant iced tea powder

1/2 cup frozen blueberries

1 frozen banana

1 tablespoon lemon juice (optional)



1. Place the apple juice, iced tea powder, blueberries, banana, and lemon juice into a blender pitcher.

2. Blend on high until smooth.



Blueberry-Lemon Parfait



2 cups fresh or thawed frozen blueberries

2 (8-ounce) cartons non-fat lemon yogurt

10 gingersnaps, crumbled



In each of four parfait glasses or tall wine glasses, put 1/2 cup blueberries, followed by 1/2 cup yogurt, then crumbled gingersnaps.



Blueberry Cream Slushy



1 cup frozen blueberries

1 cup frozen strawberries

1 cup pineapple and orange juice blend

1 cup vanilla yogurt

2 teaspoons sugar

6 ice cubes


1. Place the blueberries, strawberries, juice, yogurt, and sugar into the container of a blender.

2. Process until smooth.

3. Add the ice cubes, and process until small enough to fit through a straw, but large enough to crunch on.

4. Pour into glasses, and drink through straws.



15 Fish and Seafood Recipes



Fish and seafood are a great way to keep your diet healthy. They are the better source of protein and fish as we know contains omega 3 fatty acids.


Did you know that eating seafood twice a week is good for your heart, brain, and entire body? Well, now you do!


And with that, these are some fish and seafood recipes for you to try.


Crab Broccoli Casserole



2 tbsp butter

1/4 cup chopped onion

8 oz crab

1/4 tsp curry

1/4 cup cream & 1/4 cup water

2 cup cooked broccoli

1 cup cheddar

1/2 t salt

1 tbsp lemon juice

xanthan gum (thickener)



1. Preheat oven 350.

2. Grease 1 qt casserole and put cooked broccoli in the bottom.

3. Sprinkle with cheese.

4. Melt butter and saute onion.

5. Add flour, curry powder and salt.

6. Gradually stir in cream and water mixture.

7. Cook until thickened (may have to add thickener).

8. Add lemon juice and crab.

9. Pour over broccoli. Bake for 30 minutes.

Serves 2 at 8 carbs, 3 fiber (5 net carbs), 561 Calories, 43 fat, 38 protein.



Fishy Volcanos 



12 oz fish fillets

6 oz can crab

1/4 cup grated zucchini

1 tbsp onion powder

1 oz pork rinds, crushed

1 tbsp mayo

1 tbsp mustard

1/3 cup heavy cream

1 tbsp soy protein isolate

1 tbsp parmesan

cayenne pepper, paprika



1. Preheat oven 325.

2. Spray large muffin tin with non-stick spray.

3. Line 6 cups with the fish fillet or several if fillets are real small.

4. In a bowl, mix crab, zucchini, onion powder and pork rinds.

5. Add remaining ingredients.

6. Divide mixture among fish lined cups.

7. Sprinkle each with little cayenne and paprika.

8. Bake for 30 minutes.

Serves 3 at 3 carbs, trace fiber, 351 Calories, 20 fat, 40 protein



Broiled Fish with Cheese



12 oz flounder

2 tbsp melted butter

1/2 cup cheddar, shredded

1 tbsp mustard

1 tbsp ketchup or chili sauce



1. Brush fish with melted butter and broil 8-10 minutes until flaky.

2. Combine remaining ingredients and spoon onto the fish.

3. Broil 2-4 min until the cheese becomes bubbly and lightly brown.

Serves 2, 1 Carb, trace fiber, 379 Calories, 23 Fat, 40 Protein


fish recipe


Broiled Salmon with Dijon Sauce



12 oz. salmon fillets

1/2 cup mayo

2 tbsp dijon

3 tbsp parmesan cheese

black pepper




1. Heat broiler, and broil salmon for about 12 minutes.

2. Mix other ingredients and spread over salmon.

3. Put back under the broiler for another 5 minutes, or until salmon is done. Take note, if you put the sauce on too early, it gets really brown.

Serves 3 @ 1 carb, trace fiber, 469 cals, 38 fat, 33 protein.



Fish Florentine



1 1/2 lb fish fillets

10 oz pkg frozen spinach, thawed, drained well

8 oz shredded cheddar

1/2 c crushed pork rinds (optional)

2 T lemon juice

2 T white wine

parsley, Old Bay, garlic powder, salt & pepper



1. Preheat oven 350. Spread spinach over bottom of 8-9″ casserole dish.

2. Arrange fillets over the top.

3. Sprinkle with lemon juice and white wine, and seasonings.

4. Sprinkle with cheese, then the pork rinds.

5. Bake 30-40 minutes.

Serves 4 @ 5 carb, 2 fiber (3 NET carbs), 432 Calories, 22 fat, 51 protein


crabs_seafood recipe


Crab Stuffed Sole



1 1/2 lb sole

6 oz can crab

2 oz cream cheese

2 tbsp mayo

1 tsp tabasco

1 tbsp chives

1 egg



1. Mix all ingredients.

2. Lay fillets flat and top with generous amount of filling.

3. Roll up fish and bake at 350 for 20-25 minutes.

Serves 4 @ 1 carb, trace fiber, 309 Calories, 14 fat, 42 protein



 Seafood Crepes with Creamy Cheese Sauce




4 eggs

4 T heavy cream

dash salt and pepper


1 6 oz can crab

1 can small shrimp

2 tbsp butter

1/4 c cream

1 tsp dijon

1/4 cup chicken broth


4 oz cheddar

1/4 cup heavy cream

1 tsp dijon

dash nutmeg, salt, pepper




1. Blend crepe ingredients.

2. Heat a good small non-stick pan and melt some butter.

3. Ladle about 1/4 cup of mixture and tip pan quickly to make thin, even coating.

4. Allow to cook until starts to curl on ends and is set in center.

5. Turn and cook about 30 seconds.

6. Remove to a plate and repeat. Makes about 6.


1. Melt the butter, add crab and shrimp.

2. Stir in broth, dijon and cream and simmer until sauce reduces.


Heat cheese, cream, dijon, and seasonings til cheese melts.


Lay out crepes, spread filling down the center, roll up and top with cheese sauce.

Serves 3 @ 4 carbs, trace fiber, 636 Calories, 50 fat, 42 protein



Flounder Picatta



1/2 tsp salt

1/4 tsp pepper

2 lbs flounder

4 tbsp butter

2 tbsp oil

2 tbsp lemon juice

1/2 tsp grated lemon zest (optional)

1 tbsp dried parsley

1 tbsp capers chopped

protein powder, soy isolate or baking mix



1. Combine protein powder, salt, and pepper in a bowl.

2. Dredge fish to coat both sides.

3. Melt 2 tbsp. butter with oil in skillet.

4. Add fish and cook, turning once, til browned outside and cooked through (5-7 min.)

5. Remove to the platter and keep warm.

6. Add remaining butter to skillet and cook over med-high heat until browned, about 1 min.

7. Stir in lemon juice, zest, parsley and capers and pour over fish.

Serves 4 @ 1 carb, trace fiber, 371 Calories, 21 fat, 43 protein (protein powder NOT included in nutritional count)


shrimps_seafood recipe


Shrimp with Tomato Cream Sauce



12 oz shrimp, peeled, deveined, uncooked

1 tsp oregano

2 tbsp butter

1 med chopped tomato

1/2 c heavy cream

1/2 cup cheddar cheese



1. Melt the butter with garlic and oregano for 1 minute.

2. Add shrimp and tomato and saute few minutes just until shrimp is pink.

3. Stir in cream. Then shredded cheddar and heat until cheese melts.

4. Serve over rice or pasta.

Serves 2 @ 7 carb, 1 fiber (6 NET carbs), 616 Calories, 46 fat, 43 protein ;




Baked Salmon Italianne



12 oz salmon

1/4 cup mayonnaise

2 tbsp  ketchup

6 pieces sun-dried tomatoes

4 strips bacon, cooked, cut into 1-inch pieces

1/4 cup chopped onion



1. Mix mayo and ketchup to make Russian Dressing.

2. Heat tomatoes in water in the microwave for few minutes to plump.

3. Spray the casserole dish with Pam.

4. Lay salmon pieces in and cover with dressing.

5. Cut up tomatoes and lay on top; sprinkle with chopped onion.

6. Bake at 400 for 20-25 min.

7. Put under broiler for just a few minutes to brown top.

Serves 2 @ 6 carb, 1 fiber (5 NET carbs), 430 Calories, 34 fat, 28 protein






shrimp-meat-seafood recipe


Shrimp Scampi



14 oz shrimp (raw, peeled)

4 tbsp butter

4 tbsp oil

3 garlic cloves

splash lemon juice



1. Melt butter, add oil and garlic and saute 1 min.

2. Add a splash of lemon juice.

3. Add shrimp and cook until pink. This only takes a few minutes.

4. Spoon shrimp and sauce over Faux Rice.

Serves 2 @ 1.5 carbs, trace fiber, 648 Calories, 52 fat, 42 protein




Crabmeat Au Gratin



1 tbsp butter

1 tbsp not/starch (or thickener)

salt & pepper

1/2 cup heavy cream

1/2 cup water

1 can crabmeat

1 tsp lemon juice

1 cup shredded cheddar

dash of Worcestershire sauce

pinch of paprika



1. Preheat oven 375.

2. Melt butter in pan.

3. Mix in not/starch and salt and pepper.

4. Stir over low heat until well blended.

5. Gradually stir in cream mixed with water.

6. Cook while stirring until thick and smooth.

7. Mix in cheese, Worcestershire and paprika.

8. When melted, stir in crab.

9. Place in buttered casserole. Bake for 25 minutes.

10. Serve with rice or faux rice.

Serves 2 @ 3 carb, trace fiber, 559 Calories, 47 fat, 31 protein







Fresh Lobster Salad



1 cup extra virgin olive oil

6 oz. orange juice

2 tablespoons minced shallots

1 teaspoon minced garlic

1 tsp. honey

2 hard-boiled eggs


freshly ground black pepper

6 cups fresh baby arugula, washed and patted dry

1 pound cooked lobster meat, sliced 1/4-inch thick

1/4 pound fresh haricots verts, stemmed and blanched

1/2 cup cured black olives, pitted and halved

1 tablespoon finely chopped fresh parsley leaves



1. In a mixing bowl, whisk the oil and orange juice until emulsified.

2. Whisk in the shallots and garlic.

3. Season with the honey to taste. Season with salt and pepper.

4. Toss the arugula with 1/3 of the dressing.

5. Mound the greens in the center of each plate.

6. Toss green beans and olives with 1/3 of the dressing.

7. Mound the beans on top of the greens.

8. Toss the lobster with the remaining dressing. Season with salt and pepper.

9. Mound the lobster on top of the bean mixture.

10. Slice the eggs thinly.

11. Season with salt and pepper and garnish the salad with the eggs.

12. Garnish with parsley. Makes 4 servings.




Low Carb Chicken Recipes

low carb chicken recipes

Are you carb conscious? Carbohydrates are good for your body since it produces energy. But, if you are into taking the portion of intake then here are some chicken recipes for you.


Chicken Francaise


1/4 cup grated parmesan

2 tbsp butter

1 egg

1 tbsp lemon juice

12 oz chicken breasts, pounded thin

cream (optional)



1. Melt butter in pan

2. Beat egg in a bowl and add cheese until the consistency of thick batter like cornmeal muffin mix.

3. Add a splash lemon juice.

4. Thickly coat chicken breasts with batter and drop into sizzling hot melted butter. May need to add more butter.

5. When done, remove from skillet.

6. Can add a little cream, or broth and/or lemon juice to deglaze the pan and make a little gravy.

(serves 2, 1 carb, 0 fiber, 369 cal, 19 fat, 46 protein)



Mustard Chicken 


3 tbsp butter, melted

2 tsp dijon mustard

2/3 cup crushed pork rinds

2 tbsp grated parmesan

1 1/2 tsp soy flour

2 tbsp butter

12 oz boneless, skinless chicken breasts

shake or two of: garlic powder, thyme

sage, cinnamon, paprika, pepper



1. Preheat oven 350.

2. Melt 3 T butter and mix with mustard, garlic, and all spices.

3. Mix crushed pork rinds, parmesan, and soy flour, Then, place in shallow dish.

4. Cut each breast in half lengthwise.

5. Coat chicken well with mustard mixture. Roll in rind mixture.

6. Place in shallow baking dish, dot with butter, and bake covered about 30 minutes, then uncover and bake additional 15 minutes.

(Serves 2 @ 1 carb, 0 fiber, 529 cal, 36 fat, 48 protein)



Chicken Balsamic Vinegar Sauce


12 oz chicken breasts

2 tbsp butter

1 tbsp olive oil

1 tbsp chopped onions

4 tbsp balsamic vinegar

1 1/2 cup chicken broth

1/2 pkg frozen spinach, drained

5 sun-dried tomatoes, sliced

1 sm tomato, chopped



1. Saute chicken in 1 tbsp butter and 1 tbsp olive oil.

2. Sprinkle with salt and pepper. Remove when done.

3. Saute onions few minutes. Add vinegar and bring to a boil.

4. Boil 3 minutes, or until reduced to a glaze, stirring.

5. Add broth and boil until reduced to 1/2 cup.

6. Add spinach and dried tomatoes.

7. Remove pan from heat, whisk in 1 tbsp butter.

8. Serve over chicken, and top with chopped tomato.

(Serves 3,  16 Carbs, 6 Fiber (10 net carbs), 454 Cal, 22 Fat, 49 Protein)



Cheesy  Chicken


12 oz chicken breasts

1 tbsp butter

3 thin ham slices

1/2 c cheddar

1/2 c cream

salt, pepper, garlic powder

1/4 tsp liquid smoke



1. Pound chicken, then saute in butter til done.

2. Add ham slices to pan and warm.

3. Remove chicken and ham.

4. Melt a little butter in the pan, add cream, seasonings, and liquid smoke.

5. Add cheese and stir til melted.

6. Put ham slice on each chicken breast and pour sauce over top.

(Serves 2,  3 Carbs, 0 Fiber, 613 Cal, 43 Fat, 53 Protein)



Chicken Alfredo 


12 oz chicken breasts

1/4 cup soy flour

1 tbsp oil

1 tbsp butter

1 cup sliced mushrooms

1/2 cup Alfredo sauce



1. Mix spices with flour and dip chicken.

2. Saute in oil and butter until done and remove from pan.

3. Add a little butter and saute the mushrooms.

4. Stir in the alfredo sauce and stir until warm.

5. Serve over chicken.

(Serves 3,  5 Carbs, 0 Fiber, 483 Cal, 31 Fat, 44 Protein)



Spicy Chicken Hash


3 tbsp butter

1 cup cream

1 cup chicken broth

salt, pepper, Old Bay seasoning

thickener (guar gum or Starch)



2 tbsp butter

1 med onion, chopped

1 red pepper, chopped

8 oz mushrooms, sliced

1-2 cups diced cooked chicken



1. Mix all sauce ingredients except thickener and heat in the pot.

2. Mix thickener with a little water and stir in. Cook til thickened.

3. Saute onion and pepper in the butter.

4. Add mushrooms and salt, pepper, and parsley and saute til done.

5. Mix in chicken and sauce, and serve.

(Serves 4,  9 Carbs, 2 Fiber (7 net carbs), 494 Cal, 38 Fat, 30 Protein



Crispy Chicken with Honey Mustard


16 oz boneless skinless chicken breasts

1/3 c sour cream

crushed pork rinds

2 T heavy cream

2 T brown mustard

2 eggs




1. Cut each breast into 4 slices.

2. Mix sour cream, cream, mustard and eggs with a little water (to pancake batter thickness) and dip chicken in batter.

3. Roll in pork rinds til covered and place in glass baking dish sprayed with PAM.

4. Spray the top of chicken breasts with PAM.

5. Bake at 350 for 25 min.

(Serves 3 @ 3 carbs, 0 fiber, 360 cal, 18 fat, 46 protein)


“Honey Mustard” Sauce 


1/2 c mayo

1 tbsp brown mustard

1 packet of sweetener



Mix and use as dipping sauce.

Total: 1 carb, 0 fiber, 802 cal, 94 fat, 2 protein



Ranch Chicken 


3 boneless chicken breasts

1/2 pkg Hidden Valley dry Ranch Dressing*

3 slices bacon

1 cup shredded Cheddar


1. Lay chicken breasts in bottom of casserole dish.

2. Sprinkle dry dressing mix on top. Lay bacon across, and top with cheese.

3. Cover with foil. Bake at 350 for 45 minutes.

4. Remove foil and bake open additional 15 min.

(Total 7.5 carbs – serves 2 @ 3.8 ea)



Chicken Monterey


3 boneless chicken breasts

3/4 cup BBQ sauce

6 slices bacon

6 oz shredded Cheddar



1. Pound chicken breasts until thin.

2. Saute in a pan until just about done. In the meantime, cook the bacon.

3. Pour about 1/4 cup BBQ sauce over each breast, top with 2 pieces of bacon, and sprinkle with cheese.

4. Cover just until cheese melts and serve.

(Serves 2 @ 7 carbs, 0 fiber, 639 cal, 40 fat, 66 protein)



Rolled Mozzarella Chicken


12 oz boneless chicken breasts

2 slices ham lunch meat

2 oz. mozzarella

crushed pork rinds

3 tbsp grated Parmesan



1. Preheat oven to 350.

2. Mix rinds and parmesan. Pound chicken breasts flat.

3. Sprinkle with salt, pepper, garlic & onion powder.

4. Place 1/2 slice ham and some mozzarella on each breast.

5. Roll up and dip in rind-parmesan mixture.

6. Place in baking dish seam down, and bake 20-25 minutes.

(Serves 2 @ 1 carb, 0 fiber, 405 cal, 17 fat, 58 protein).



Country Chicken


2 tbsp olive oil

16 oz chicken breasts

soy protein isolate (for breading)

2 chopped garlic cloves

1 cup mixed red & green pepper, cubed

1/4 cup chopped onion

1 cup diced canned tomatoes



1. Bread the chicken and saute in oil until done.

2. Remove from pan and keep warm.

3. Add a little oil to the pan, saute peppers, garlic, onion, and mushrooms.

4. Season with basil, oregano, thyme, parsley, Old Bay (or your choice).

5. Add tomatoes and liquid, breaking up tomatoes with a spoon.

6. Pour sauce over chicken and serve.

(Serves 4 @ 6 carbs, 2 fiber (4 NET carbs), 212 cal, 8 fat, 27 protein)



Chicken Fajita Casserole


1 tbsp oil

1 lb chicken breast, cut into strips

2 t taco seasoning mix

salt, pepper, garlic powder

1/2 cup onions, thinly sliced

1 cup red & green pepper strips

1/2 cup salsa

8 oz jack cheese, shredded



1. Preheat the broiler.

2. Brown chicken in oil, and stir in seasonings.

3. When the chicken was done, remove from the pan.

4. Add onions and peppers and cook few minutes til crisp-tender.

5. Put chicken into casserole dish.

6. Top with onions and peppers.

7. Spread salsa on top and sprinkle with cheese.

8. Put under broiler for few minutes until cheese bubbly and melted.

(Serves 3 @ 9 carb, 2 fiber (7 NET carbs) 527 Calories, 29 fat, 55 protein)



Chicken Divan


1 1/2 cup broccoli, cooked

12 oz chicken breasts, raw, cut in cubes

1/2 cup mayo

1/2 cup sour cream

2 tbsp white wine

1 tsp chicken bouillon

1/2 tsp paprika

1/2 tsp dry mustard

1/4 tsp curry powder

Parmesan cheese



1. Preheat oven 350.

2. Mix all ingredients except broccoli and chicken.

3. Stir in chicken, then broccoli.

4. Spoon into 13×9″ pan and bake 25 min.

5. Top with parmesan and bake additional 5 min.

(Serves 2 @ 6 carb, 2 fiber (4 NET carbs),780 Calories, 64 Fat, 48 protein)



Orange Chicken Stir Fry


3 chicken breasts, cut into strips

1 tbsp olive oil

1/2 cup water

1/4 cup DaVinci orange syrup*

1 tsp guar gum

salt and pepper

1/4 tsp ground ginger

1/4 cup soy sauce

3/4 cup red pepper, chopped

1/4 cup onion, chopped

1 cup bok choy, shredded



1. Heat oil in a pan.

2. Sprinkle chicken with salt, pepper, garlic powder and ginger and saute until almost done.

3. Remove from pan.

4. Saute vegetables in little more oil for few minutes.

5. Mix all other ingredients well, making sure guar gum is well dissolved.

6. Return chicken to pan, then add the sauce.

7.Stir for a few minutes until everything is coated and hot.

(Serves 2 @ 9 carb, 2 fiber (7 NET carbs), 294 cal, 9 fat, 42 protein).



Chicken Parmesan


3 chicken breasts

1 egg 1/2 cup crushed pork rinds

oregano, garlic powder, parmesan

3/4 cup tomato sauce (Ragu Pizza Sauce)

1 1/2 cups shredded mozzarella



1. Preheat oven 350.

2. Mix rinds with spices and parmesan in a shallow bowl.

3. Beat egg in another bowl.

4. Dip each chicken piece in egg, then roll in crumb mixture.

5. Lay in sprayed baking dish. Bake the chicken for 35 minutes.

6. Add about 1/4 cup tomato sauce over each breast. And sprinkle each with 1/2 cup mozzarella.

7. Return to oven and bake additional 10 minutes or until chicken is no longer pink.

(Serves 2 @ 7 carb, 1 fiber (6 NET carbs), 600 Calories, 31 fat, 70 protein)



Easy Chicken Casserole


3-4 chicken breasts, pounded even but not too thin

salt, pepper, garlic powder

1 cup shredded cheddar, divided

8 oz fresh mushrooms, sliced

2 tbsp olive oil

1/4 lb. sausage

4 oz cream cheese, soft



1. Season the chicken, brown in 3 minutes on each side in oil. Set aside.

2. Crumble and cook sausage until brown.

3. Drain well. Preheat oven to 350.

4. Spray casserole dish and place mushrooms in the bottom.

5. Place chicken on top.

6. Mix sausage, cream cheese, 1/2 cheddar and spoon and smooth over the chicken.

7. Cover and bake 30 min.

8. Remove the cover. Sprinkle with remaining cheese and bake for 15 minutes until chicken completely cooked.

Serves 3 @ 5 carb, 1 fiber, 972 Calories, 69g Fat, 77g Protein



10 Healthy Salad Recipes

healthy salad recipes

Are you looking for some salad recipes? Then check some of these healthy salad recipes for you to try on your next meal.


Creamy Calico Salad



1 package lime sugar-free Jello

1 cup boiling water

1 cup cottage cheese

½ cup mayonnaise

½ cup heavy cream

¼ cup green onion, finely chopped

¼ cup red pepper, finely chopped

¼ cup celery, finely chopped

¼ cup carrot, grated



1. Place boiling water in a blender container and add Jello.

2. Let sit for a minute, then gently run the blender to make sure it is fully dissolved.

3. Add cottage cheese, cream, mayonnaise and blend till smooth.

4. Mix in chopped vegetables and pour into a 4-cup jelly mold or bowl.

5. Chill for at least four hours.

6. Dip mold into a larger bowl filled with hot water for a second or two. Unmold onto a plate, decorate with red pepper strips. Serve and enjoy!



Bacon Salad



1 full head of romaine lettuce, chopped

1 lb. of bacon, cooked and crumbled

2 tbsp bacon grease

1 cup mayonnaise

1/4-1/2 cup parmesan, shredded

1 tbsp white wine vinegar

1/4 cup scallions, finely chopped



1. While cooking bacon, prepare greens in a bowl with scallions and parmesan cheese.

2. Mix bacon grease after the bacon is done with mayo and vinegar.

3. Mix well and add to salad bowl. Stir until all ingredients are mixed well.

4. You may add a little pepper if you like.

5. Forget the salt–you have a ton of it with the bacon and parmesan. Serve immediately.

6. Serves 8 -10 about 1.3 carbs a serving






2 heads cabbage, very finely shredded

5 tbsp sugar (or alternative sweetener)

3 1/2 tbsp wine vinegar (optional)

1/3 tsp each of garlic, onion, mustard and celery powers

3 tbsp of lemon juice (optional)

1/2 to 3/4 cup olive oil

1 cup mayonnaise

3 tsp of half and half

dash of black pepper

1/2 tsp salt



1. Blend together mayonnaise, sugar, vinegar, and oil

2. Add spice powders, pepper, lemon juice, half and a half and salt.

3. Stir until smooth.

4. Pour over coleslaw in a large bowl and toss until cabbage is well coated.

5. Dressing keeps well, covered tightly in the refrigerator for several days.

6. Makes 1-quart dressing.


healthy salad recipes


Tuna Salad



1 can drain tuna

1 dill pickle, chopped

1 tbsp mayonnaise

1 tbsp sour cream



Mix all the ingredients together.


Additional Ingredients to Add:

* a few chopped onions or peppers (if past induction)

* chopped celery

* chopped radish

* chopped hard boiled eggs

* crumbled bacon

* shredded cheese



  • Omit the sour cream, and use mustard instead.
  • Add some curry powder to taste.
  • Use mustard instead of the sour cream.
  • Add a bit of cumin, garlic, crushed red pepper and horseradish.
  • Use ranch dressing instead of sour cream.
  • Mix tuna with a vinaigrette instead of mayo/sour cream.



Seafood Salad



1 six oz can tiny shrimp, well drained

1 six oz can crab meat, well drained

1 hard-boiled egg, peeled and finely chopped

6 large olives, sliced

2 green onions, finely chopped

1/2 cup mayonnaise



1. Combine all the ingredients in a medium sized bowl.

2. Cover and chill in the fridge for 30 minutes.

3. Serve with green salad or pork rinds.

4. It tastes even better when chilled overnight.



Seven Layer Salad



1 head crisp lettuce (finely shredded)

1 red, orange or yellow pepper (chopped)

1 bunch celery (chopped)

1-2 red onions (chopped)

1 carton grape tomatoes (or cherry tomatoes)

1 cup mayonnaise

1 cup sour cream

sweetener equivalent to 2 tbsp. sugar

6 oz. cheddar cheese (shredded)

8 strips bacon (fried drained and crumbled)



1. Arrange lettuce evenly in large glass bowl.

2. Sprinkle  the peppers on top of lettuce, then celery, onion, and tomato.

3. Mix mayonnaise with sour cream until smooth.

4. Spoon sour cream mixture evenly over mixture in bowl. Do not mix in the salad.

5. Sprinkle sweetener evenly over sour cream mix.

6. Sprinkle top with cheese and bacon.

7. Cover with foil. Pinch the foil around sides of the pan but leave air space between salad and foil. Make sure the foil does not touch the top of the salad.

8. Refrigerate at least 8 hours.



Sweet and Sour Asparagus Salad



6 slices bacon

1/4 cup wine vinegar

sweetener of your choice

1/8 tsp salt

dash of pepper

2 green onions, finely chopped

2 hard-cooked eggs, peeled and sliced

1 pound fresh asparagus spears, woody lower stems removed

6 cups torn lettuce, well drained. Red leaf lettuce works best, butter lettuce is good too.

Do NOT use iceberg lettuce.



1. In a skillet spread out asparagus; cook in small amount of boiling water until tender, 8 minutes.

2. Drain asparagus and set aside. In skillet cook bacon over medium-low heat until crisp. Do not burn the grease.

3. Drain, reserving 2 tbsp drippings, crumble bacon.

4. To reserved drippings in skillet add vinegar, 1/4 cup water, artificial sweetener, salt, pepper, onions, and asparagus. Heat through.

5. Remove asparagus; toss lettuce with hot dressing 1 minute (this allows the lettuce to wilt a bit.)

6. Arrange on plates with asparagus, egg slices, and bacon. It makes 6 servings.


healthy salad recipes


Peppery Coleslaw



2 bags of pre-shredded coleslaw

1 medium red onion, chopped

4 tablespoons of fresh, chopped dill


Instruction: Mix together in a large bowl


Ingredients (Dressing)

1 cup of mayonnaise

1/2 cup cider vinegar

1 packet of Splenda or choice of sweetener

1/4 teaspoon of black pepper

1/4 teaspoon of white pepper

1/4 teaspoon of dried red pepper flakes

1/2 teaspoon salt


Instruction: Mix dressing in a measuring cup



1. Mix the dressing thoroughly then pour over the slaw/onion/dill mixture.

2. Let sit on the counter for an hour or so, stirring occasionally to mix through.

3. Then chill about 1/2 hour before serving.

Makes about 10 servings — don’t have the carb count but definitely less than 5 grams of carb.



Wilted Lettuce



8 cups of lightly packed Romaine Lettuce

1 cup chopped green onions (or scallions)

1 tbsp. lemon juice

1/2 cup white vinegar

2 pkg. of Nutrasweet (or equivalent substitute)

8 pieces of bacon cut into small bits



1. Fry bacon in a skillet until crisp.

2. Add the green onions and sauté.

3. Add the vinegar, lemon juice and sweetener of your choice. Stir until blended.

4. Stir in lettuce until wilted. Serve Warm.

Total Carbohydrates: 20.671 after subtracting fiber 10.394. Serves 4.



Curry Chicken Salad



2 cup diced cooked chicken

1/2 cup mayonnaise

1 1/2 sticks celery, chopped

1/4 cup chopped walnuts

2 tbsp curry powder



Just add to a bowl and stir!  This is great for lunch or as a quick dinner.



Download here a free PDF copy of healthy salad recipes.





10 Healthy Soup Recipes

healthy soup recipes

Are you thinking of preparing some soup for your dinner? Then check these 10 healthy and sumptuous soup recipes for your next meal.


Reminders in Preparing your Soup Recipes


The principal art in composing good rich soup is with the proper proportion of several ingredients that the flavor of one shall not predominate over another and that all the components of which it is composed, shall form an agreeable whole.


To accomplish this, care must be taken that the roots and herbs are perfectly well cleaned and that the water is proportioned to the quantity of meat and other ingredients.

Generally, a quart of water may be allowed to a pound of meat for soups, and half the quantity for gravies.


In making soups, gentle stewing or simmering is incomparably the best. It may be noted, that a really good soup can never be made but in a well-closed vessel, although, perhaps, greater goodness is obtained by an occasional exposure to the air.


Soups might take around one to six hours of preparation, and are much better prepared the day before they will be set on the table.


When the soup is cold, the fat may be much more easily and completely removed. When it is poured off, care must be taken not to disturb the settlings at the bottom of the vessel, which are so fine that they will escape through a sieve.


Healthy Soup Recipes


Turkey Meatball Soup


1 lb ground turkey

1 clove garlic, minced

½ cup parmesan cheese

3 cup spinach, finely chopped

1 cup diced tomatoes

1 cup Italian seasoned chicken broth

2 eggs



1. Mix the ground turkey with minced garlic, parmesan cheese, eggs and finely chopped spinach.

2. Shape them to look like meatballs.

3. Brown them and add tomatoes and Italian seasoned chicken broth.

4. Add water whatever seems right.

5. Add fresh 2 cups fresh spinach leaves and let them wilt.

6. Sprinkle more parmesan cheese on top.

(It’s about 31 protein, 25 fat,14 carbs, and 4 fiber.)




Curried & Creamed Red Pepper Soup


6 red, yellow, or orange sweet peppers

½ cup chopped red onion

2 tsp. chicken bouillon granules

2 tbsp curry powder

½ tsp dried thyme, crushed

½ tsp dried marjoram, crushed

1 tsp garlic powder

3 oz cream cheese

½ cup whipping cream

1 cup water

sour cream (optional)



1. Halve peppers, seed, and remove internal membranes.

2. Place on aluminum foil covered cookie sheet and roast at 450 degrees for 10 – 15 minutes until skins start to turn black and bubble.

3. Place in paper bag to steam and cool.

4. When the peppers can be handled, remove skins and slice peppers into strips and place in a pan with onion, water, bouillon granules, curry powder, thyme, marjoram, and garlic.

5. Simmer for 15 minutes.

6. Add cream cheese cut into chunks.

7. Puree mixture in blender or food processor until smooth.

8. Stir in the cream. To serve, swirl a teaspoon of sour cream on the top of each bowl. Make 6 serving.

Total calories – 1,351 total grams Carbohydrate – 46.1

Per serving – 226 Calories 7.7 grams Carbohydrate



Gourmet Cream of Almond Soup


6 cups chicken stock

1/2 lb. ground toasted almonds

1/2 c heavy whipping cream

1/2 cup water

4 egg yolks

chopped parsley

sliced almonds

salt and pepper to taste



1. Bring the stock to a boil.

2. Add the almonds and simmer for fifteen minutes.

3. Beat the cream, water and the egg yolks together.

4. Whip the mixture into the stock and remove it from the heat.

5. Season to taste with salt and pepper.

6. Garnish with chopped parsley and sliced almonds.


soup recipe


Cream of Cauliflower Soup


1/2 sweet onion, sliced thin

1 small head of cauliflower florets

1 can chicken broth

3 tablespoons olive oil

1 cup water

1 cup 15% cream

dried or fresh, parsley, salt, and pepper to taste

dash of Lite Soy Sauce



1. Heat oil over low heat in large saucepan and sauté onions for 3 minutes.

2. Add cauliflower and parsley.

3. Cover partially and cook 8 to 10 minutes more.

4. Add water and stock and bring to a boil.

5. Cover partially and simmer 5 minutes.

6. Puree in blender , gradually adding  cream or milk. Garnish with chives

Makes 6-8 1/2 cup servings

Carbs 3 grams, Protein  2.5 grams



Cabbage and Ground Beef Soup


1 to 1 1/2 lbs. ground beef

1/2 onion

1 large head cabbage

salt, pepper, soy sauce, garlic to taste



1. Fry up meat, with garlic and onion.

2. Add just enough water to cover the meat.

3. Add in shredded cabbage, soy sauce, salt, and pepper.

4. Cover and simmer. Check liquid level and add as needed.


soup recipe


Egg Drop – Tofu Soup


1 20oz. can salt-free chicken broth

4oz. firm tofu, cut into thin strips

1 scallion, chopped (green part only)

1 tbsp. Chinese parsley

1/2 tsp. each Chinese white pepper and mustard powder

Dash salt-free soy sauce

3 eggs



1. Separate two of your three eggs.

2. Lightly beat the two yolks and one whole egg and set aside.

3. In a medium saucepan, whisk the egg whites into the *cold* broth.

4. Slowly raise broth to almost boiling.

5. “Drop” the beaten egg into the hot broth, a little at a time.  It should cook immediately and each “drop” should hold together.  Stir gently.

6. Add tofu, pepper, mustard and soy sauce and simmer five minutes.

7. Just before serving, stir in the Chinese parsley and scallion.  Makes two big dinner portions.



New England Clam Chowder


the core of a fresh cauliflower (not the flowerets)

2 cups beef stock, bouillon or water

1 10-ounce can clams and broth

1 tablespoon butter

1 tablespoon minced onion

2 cups heavy cream

1 sprig or 1/2 teaspoon minced parsley

salt to taste



1. Dice the cauliflower.

2. Heat the cream and stock together.

3. Add the cauliflower.

4. Simmer uncovered for 10 minutes, or until the cauliflower is the consistency of cooked potato.

5. Add the other ingredients and heat through.



Taco Soup


about 3/4 pound of leftover taco seasoned ground beef

half a chopped onion

half a chopped green pepper

about 3/4 cup of salsa



1. Make about 6 cups of beef stock and chuck in all the above.

2. Simmer it for about half an hour.


soup recipe


Double Rich Cream of Mushroom Soup


1/2 pound fresh mushrooms, sliced

3 cups basic chicken stock or chicken bouillon

1 tablespoon finely minced fresh parsley

dash of freshly grated nutmeg

salt, pepper to taste

1/2 cup cream

1/3 cup powdered milk

1/4 cup butter

3 egg yolks



1. Melt the butter in a saucepan.

2. Add the mushrooms and saute’ until cooked (about 5 minutes).

3. Pour all but a few mushrooms into a blender container, add the broth and egg yolks.

4. Blend until smooth.  Stir in the parsley and nutmeg and correct the seasoning.

5. Return to the heat, and stir in the cream and powdered milk.

6. Heat gently, stirring until thick and hot.  Do not boil.

7. Pour into individual soup bowls and garnish with the remaining mushrooms.



Portuguese Soup


3 1/2 or 4 lb pot roast

2 onions – quartered

2 cloves of garlic

1 small can Tomato Sauce

1/2 c white vinegar or wine vinegar

2 tbsp. of picking spice (tie the cheesecloth, discard after cooking)



1. Cut Pot Roast into 1-1 1/2 in. chunks, wash and put into a pot.

2. Cover meat with water and add all other ingredients.

3. Cook 1 1/2 – 2 hrs until very tender. Add water as needed.



1. Place slices of French bread on a place and place a sprig on fresh peppermint on them.

2. Ladle the soup over the bread and peppermint.

NOTE: This was stressed as being very important in serving it in the traditional style. It tastes very different if served without this step.



Download here a free PDF copy of the 10 healthy soup recipes.





10 Gluten-Free Recipes

gluten-free recipes

After many years of puzzling symptoms, health care providers have begun to recognize the threat gluten is to our system.


Gluten is found most notably in wheat, rye, and barley.


Our diet has steadily increased in gluten consumption over the years. Along with that, many health care problems have arisen which are related to gluten in some people.

And to help you on your gluten-free diet, here are 10 gluten-free recipes for you to try.


Gluten-Free Recipes


Perfect Gluten-Free Peanut Butter Cookies


1/2 cup gluten free, casein free margarine

1/2 cup salted natural peanut butter

1/2 teaspoon baking soda

1/2 cup brown sugar

1/2 cup white sugar

1/4 cup tapioca flour

1/4 cup potato flour

1 cup soy flour

1 egg



1. Preheat the oven to 375 degrees F (190 degrees C).

2. In a medium bowl, blend together the margarine, brown sugar, and white sugar until smooth. Mix in the egg and peanut butter.

3. Mix in the egg and peanut butter.

4. Combine the baking soda, soy flour, tapioca flour and potato flour.

5. Stir into the batter to form a dough.

6. Roll teaspoonfuls of dough into balls and place them 2 inches apart onto ungreased baking sheets.

7. Bake for 8 to 10 minutes in the preheated oven.

8. Allow cookies to cool on baking sheet for 5 minutes before removing to a wire rack to cool completely.


Delicious Gluten-Free Pancakes


3 tablespoons tapioca flour

1/3 cup potato starch

4 tablespoons dry buttermilk powder

1 packet sugar substitute

1 1/2 teaspoons baking powder

1/2 teaspoon baking soda

1 cup rice flour

1/2 teaspoon salt

1/2 teaspoon xanthan gum

2 eggs

3 tablespoons canola oil

2 cups water



1. In a bowl, mix or sift together the rice flour, tapioca flour, potato starch, dry buttermilk powder, sugar substitute, baking powder, baking soda, salt, and xanthan gum.

2. Stir in eggs, water, and oil until well blended and few lumps remain.

3. Heat a large, well-oiled skillet or griddle over medium-high heat.

4. Spoon the batter onto skillet and cook until bubbles begin to form.

5. Flip and continue cooking until golden brown on the bottom.

6. Serve immediately with condiments of your choice.



Amazing Gluten-free Layer Bars


7 ounces flaked coconut

1 cup butterscotch chips

6 ounces semisweet chocolate chips

8 ounces unsalted peanuts

1/2 cup sliced almonds

1 (14 oz) can sweetened condensed milk



1. Preheat oven to 350 degrees F ( 175 degrees C ).

2. Generously grease one 13×9 inch baking pan.

3. Spread 2/3 of the flaked coconut evenly on the bottom of the baking pan.

4. Sprinkle the butterscotch morsel, chocolate chips, and peanuts evenly over the coconut layer.

5. Pour condensed milk evenly over the whole pan.

6. Top with sliced almonds and remaining coconut.

7. Bake for 20 minutes in the preheated oven.

8. Cool completely before cutting into squares.



Gluten-Free Cashew and Peanut Butter


1/4 cup salted natural peanut butter

1/4 cup cashew butter

1/2 cup gluten free, casein free margarine

1/2 teaspoon baking soda

1/2 cup corn flour

1/2 cup tapioca flour

1/4 cup potato flour

1/2 cup brown sugar

1/2 cup white sugar

1 egg


1. Preheat oven to 350 degrees F (175 degrees C).

2. In a medium bowl, mix together the margarine, brown sugar, white sugar and egg until smooth.

3. Stir in the peanut butter and cashew butter.

4. Combine the baking soda, corn flour, tapioca flour, and potato flour.

5. Stir into the batter to form a dough.

6. Roll the dough into teaspoon sized balls and place them 2 inches apart onto an ungreased cookie sheet.

7. Bake for 8 to 10 minutes in the preheated oven.

8. Let cool on baking sheets for a few minutes before removing to wire racks to cool completely.


Gluten Free Chocolate Cupcakes


1 1/2 cups white rice flour

3/4 cup millet flour

1/2 cup unsweetened cocoa powder

1 1/4 cups white sugar

2/3 cup sour cream

1 teaspoon baking soda

1 tablespoon baking powder

1 teaspoon xanthan gum

2 teaspoons vanilla extract

4 eggs

1 cup milk

1 teaspoon salt




1. Preheat oven to 350 degrees F (175 degrees C).

2. Grease two 12 cup muffin pans or line with paper baking cups.

3. In a medium bowl, stir together the rice flour, millet flour, cocoa, salt, baking soda, baking powder and xanthan gum.

4. In a separate large bowl, beat the eggs, sugar, sour cream, milk, and vanilla.

5. Stir in the dry ingredients until smooth.

6. Spoon the batter into the prepared cups, dividing evenly.

7. Bake in the preheated oven until the tops spring back when lightly pressed, 20 to 25 minutes.

8. Cool in the pan set over a wire rack. When cool, arrange the cupcakes on a serving platter.



Gluten Free Garbanzo Bean Chocolate Cake


1 1/2 cups semisweet chocolate chips

1 (19 oz) can garbanzo beans, rinsed and drained

1 tablespoon confectioners’ sugar for dusting

1/2 teaspoon baking powder

3/4 cup white sugar

4 eggs



1. Preheat the oven to 350 degrees F (175 degrees C).

2. Grease and flour a 9 inch round cake pan.

3. Place the chocolate chips into a microwave-safe bowl.

4. Cook in the microwave for about 2 minutes, stirring every 20 seconds after the first minute until chocolate is melted and smooth.

5. If you have a powerful microwave, reduce the power to 50 percent.

6. Combine the beans and eggs in the bowl of a food processor. Process until smooth.

7. Add the sugar and the baking powder, and pulse to blend.

8. Pour in the melted chocolate and blend until smooth, scraping down the corners to make sure the chocolate is completely mixed.

9. Transfer the batter to the prepared cake pan.

10. Bake for 40 minutes in the preheated oven, or until a knife inserted into the center of the cake comes out clean.

11. Cool in the pan on a wire rack for 10 to 15 minutes before inverting onto a serving plate.

12. Dust with confectioners’ sugar just before serving.


Dairy and Gluten-Free Buttermilk Pancakes


1 cup sweet rice flour

2 teaspoons baking powder

1/2 teaspoon baking soda

1/2 teaspoon ground cinnamon (optional)

1/2 teaspoon salt

2 eggs, beaten

1 1/4 cups soy yogurt

1/4 cup rice milk

2 tablespoons vegetable oil



1. Sift the rice flour, baking powder, baking soda, cinnamon, and salt in a bowl.

2. In another bowl, whisk together the beaten eggs, soy yogurt, rice milk, and oil, and pour into the flour mixture. Stir briefly just to combine.

3. Heat a lightly oiled griddle or frying pan over medium-high heat.

4. Scoop about 1/4 cup of batter per pancake onto the heated griddle, and cook for 1 to 2 minutes, until bubbles appear on the surface.

5. Flip the pancake and cook 1 to 2 minutes more, until the pancake is golden brown on both sides.



Golly Gee Gluten-Free Pancakes


1 egg

1/4 cup apple juice

1 tablespoon unsalted butter, melted

1/4 cup amaranth flour

1/4 cup tapioca flour

3 tablespoons arrowroot flour

1/4 teaspoon ground cinnamon

1 pinch ground nutmeg

1/2 teaspoon wheat-free baking powder

1/4 teaspoon salt



1. In a medium mixing bowl, beat the egg with the apple juice and melted butter.

2. Add the remaining ingredients and stir.

3. Heat a lightly oiled griddle or frying pan over medium-high heat.

4. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake.

5. Brown on both sides and serve hot.

6. This batter must be used right away and can not sit and wait.


Gluten-Free Peanut Butter Cookies


2 cups peanut butter

2 cups white sugar

4 eggs, beaten

2 cups semi-sweet chocolate chips (optional)

1 1/2 cups chopped pecans (optional)



1. Preheat oven to 350 degrees F (175 degrees C). Grease cookie sheet.

2. Combine peanut butter, eggs, and sugar and mix until smooth.

3. Mix in chocolate chips and nuts, if desired. Spoon dough by tablespoons onto a cookie sheet.

4. Bake for 10 to 12 minutes or until lightly browned.

5. Let the cookies cool on the cookie sheets for 5 to 10 minutes before removing.



Chocolate Chip Cookies (Gluten Free)


3/4 cup butter, softened

1 1/4 cups packed brown sugar

1/4 cup white sugar

1 teaspoon gluten-free vanilla extract

1/4 cup egg substitute

2 1/4 cups gluten-free baking mix

1 teaspoon baking soda

1 teaspoon baking powder

1 teaspoon salt

12 ounces semisweet chocolate chips



1. Preheat oven to 375 degrees F ( 190 degrees C). Prepare a greased baking sheet.

2. In a medium bowl, cream butter and sugar.

3. Gradually add replacer eggs and vanilla while mixing.

4. Sift together gluten- free flour mix, baking soda, baking powder, and salt.

5. Stir into the butter mixture until blended. Finally, stir in the chocolate chips.

6. Using a  teaspoon, drop cookies 2 inches apart on prepared baking sheet.

7. Bake in preheated oven for 6 to 8 minutes or until light brown.

8. Let cookies cool on baking sheet for 2 minutes before removing to wire racks.


Download a free PDF copy of these 10 gluten-free recipes.



12 Mouthwatering Eggplant Recipes

eggplant recipes

Did you know that eggplant is a very versatile vegetable?

Check here the 12 delicious recipes on how to prepare an eggplant for your next meal.


Eggplant Recipes


Easy Eggplant


1 medium eggplant, peeled and sliced into 1/2 inch rounds

4 tablespoons mayonnaise, or as needed

1/2 cup seasoned bread crumbs



1. Preheat the oven to 350 degrees F. Line a baking sheet with aluminum foil.

2. Place the breadcrumbs in a shallow dish.

3. Coat each slice of eggplant on both sides with mayonnaise.

4. Press into the bread crumbs to coat.

5. Place coated eggplant slices on the prepared baking sheet.

6. Bake for 20 minutes in the preheated oven, until golden brown.

7. Flip slices over, and cook for an additional 20 to 25 minutes to brown the other side.



Eggplant Vinaigrette


2 pounds small eggplants

1 whole head garlic, peeled and chopped

1 cup olive oil

1/2 cup red wine vinegar

salt and pepper to taste

cayenne pepper to taste



1. Rinse eggplants, and remove the stems.

2. Place in a large pot of lightly salted water.

3. Bring to a boil, and cook for 10 minutes. Drain, and set aside to cool.

4. In a medium bowl, stir together the garlic, salt, pepper, and cayenne.

5. Cut a slit lengthwise down the center of each eggplant and pack full of the garlic mixture.

6. Place the eggplants in a glass jar or glass baking dish.

7. Whisk together the oil and vinegar, and pour over the eggplants to cover.

8. Refrigerate for 2 days before slicing and serving.

eggplant recipes


Pan Fried Eggplant with Saffron and Mayonnaise


1 pinch of saffron

1 tablespoon hot water

1/2 cup mayonnaise

1 teaspoon minced garlic

1/2 cup all-purpose flour

1 teaspoon cayenne pepper

2 teaspoons garlic powder

1 teaspoon kosher salt

4 small eggplant, cut lengthwise into

1/4 inch thick slices

2 eggs, beaten

1/2 cup olive oil, or as needed

8 sprigs parsley, for garnish



1. Stir saffron into hot water, and set aside for 5 to 10 minutes.

2. Stir together saffron water, mayonnaise, and minced garlic until smooth. Set aside.

3. Whisk together flour, cayenne pepper, garlic powder, and kosher salt in a shallow bowl.

4. Dip the eggplant slices into beaten egg, then dust with flour.

5. Gently shake off excess flour, and place eggplant slices onto a baking sheet.

6. Heat 2 tablespoons of the olive oil in a large skillet over medium-high heat.

7. Fry the eggplant slices until golden brown on each side, about 2 minutes per side.

8. Add 2 tablespoons of olive oil before frying each batch of eggplant.

9. Once all of the eggplants has been fried, roll up into cylinders and secure with toothpicks.

10. Garnish with parsley and serve with saffron mayonnaise.



Stuffed Eggplant Parmesan


2 medium eggplants, cut in half lengthwise and hollowed out to 1/4 inch flesh rim

1/2 cup chopped onion

2 cloves garlic, crushed

1 teaspoon dried oregano

freshly ground black pepper to taste

1/4 cup grated Parmesan cheese

1/2 cup bread crumbs

1 teaspoon chopped fresh Italian parsley

2 cups tomato sauce

1 cup shredded mozzarella cheese

2 tablespoons olive oil



1. Preheat oven to 325 degrees F (165 degrees C).

2. Heat olive oil in a large skillet over medium-high heat.

3. Roughly chop eggplant centers, and add to pan with onion, garlic, oregano, and pepper.

4. Cook and stir until lightly browned.

5. Spoon mixture back into eggplant, and sprinkle each with Parmesan cheese, bread crumbs, and parsley.

6. Place in a shallow baking dish, and cover with tomato sauce and mozzarella cheese.

7. Bake in the preheated oven for 30 minutes, or until eggplant is fork-tender and cheese is bubbly. Serve immediately.

eggplant recipes


Roasted Eggplant and Mushrooms


1 medium eggplant, peeled and cubed

2 small zucchini, cubed

1/2 small yellow onion, chopped

1 (8 oz) package mushrooms, sliced

1 1/2 tablespoons tomato paste

1 clove garlic, minced

1/2 teaspoon dried basil

salt and pepper to taste

1/2 cup water


1. Preheat oven to 450 degrees F (230 degrees C).

2. Place eggplant, zucchini, onion, and mushrooms in a 2-quart casserole dish.

3. In a small bowl combine the tomato paste with the water, and stir in garlic, basil, salt, and pepper.

4. Pour over the vegetables and mix well.

5. Bake in preheated oven for 45 minutes, or until eggplant is tender, stirring occasionally.

6. Add water as necessary if vegetables begin to stick. However, vegetables should be fairly dry, with slightly browned edges.



Eggplant Mexicano


1/2 cup vegetable oil

1 teaspoon garlic powder

1 teaspoon dried oregano

2/3 cup salsa, warmed

1 medium eggplant, peeled and cut into 1/2 inch slices

1/2 cup shredded Monterey Jack cheese



1. In a bowl, combine the oil, garlic powder, and oregano

2. Brush over both sides of eggplant.

3. Grill, uncovered, over medium heat for 4 minutes on each side or until tender.

4. To serve, spoon a small amount of salsa into the center of each.

5. Sprinkle with cheese.

eggplant recipes

Eggplant and Zucchini Casserole


2 cups water

4 tablespoons butter

8 ounces dry bread stuffing mix

1 large eggplant, diced

2 large zucchini, diced

1 onion, chopped

1 tomato, chopped

1 teaspoon dried thyme

2 cups shredded Colby cheese salt to taste

ground black pepper to taste



1. In a microwavable bowl, mix water and margarine (cut into pieces).

2. Stir in stuffing mix and cover with a microwavable lid.

3. Cook on HIGH for 8 to 10 minutes. Fluff with fork.

4. Place eggplant, zucchini, tomato, onion into a large skillet.

5. Season with thyme, salt, and pepper.

6. Cook and stir over medium-low heat for 15 to 20 minutes. Remove from heat.

7. Preheat oven to 350 degrees F ( 175 degrees C).  Grease a 2-quart casserole dish.

8. Layer vegetables, cheese, and stuffing in the dish until all ingredients have been used, ending with cheese.

9. Bake for 30 to 40 minutes.



Rich and Creamy Roasted Eggplant Soup


3 tomatoes, halved

1 eggplant, halved lengthwise

1 small onion, halved

6 cloves garlic, peeled

2 tablespoons vegetable oil

1 tablespoon chopped fresh thyme

4 cups chicken broth

1 cup heavy cream

3 1/2 ounces crumbled goat cheese

salt and pepper to taste



1. Preheat oven to 400 degrees F (200 degrees C).

2. Place tomatoes, eggplant, onion and garlic on a baking sheet and brush with oil.

3. Roast in preheated oven until very tender and brown in spots, 45 minutes.

4. Scoop out eggplant pulp and discard skin.

5. Place eggplant pulp, tomatoes, onion and garlic in a large heavy saucepan with thyme and chicken broth.

6. Bring to a boil over medium heat, then reduce heat and simmer until onion is very tender, 45 minutes.

7. Puree in batches in a food processor or blender, or using an immersion blender.

8. Return to low heat and stir in cream.

9. Bring to a simmer, thinning with more broth, if necessary.

10. Season with salt and pepper.

11. Ladle into bowls and sprinkle with goat cheese.

eggplant recipes



Eggplant and Pepper Parmesan Sandwiches


1 eggplant, seeded and cut lengthwise into 1/4 inch slices

1 red bell pepper, sliced into thin strips

salt and pepper to taste

1 French baguette

2 ounces soft goat cheese

1/4 cup tapenade (olive spread)

1/4 cup grated Parmesan cheese



1. Preheat the oven broiler.

2. Place the eggplant and red bell pepper on a medium baking sheet, and season with salt and pepper.

3. Broil 5 to 10 minutes, until tender and slightly browned.

4. Cut baguette in half lengthwise.

5. Spread bottom half with goat cheese, followed by tapenade.

6. Layer with eggplant and red pepper, then sprinkle with Parmesan cheese.

7. Cover with top half of baguette. Cut into 4 pieces. Serve hot or cold.



Eggplant Snack Sticks


1 medium eggplant

1/2 cup toasted wheat germ

1/2 cup grated Parmesan cheese

1 teaspoon Italian seasoning

3/4 teaspoon garlic salt

1/2 cup egg substitute

1 cup meatless spaghetti sauce, warmed



1. Cut eggplant lengthwise into 1/2-in.-thick slices then cut each slice lengthwise into 1/2-in. strips.

2. In a shallow dish, combine the wheat germ, Parmesan cheese, Italian seasoning, and garlic salt.

3. Dip eggplant sticks in egg substitute, then coat with wheat germ mixture.

4. Arrange in a single layer on a baking sheet coated with nonstick cooking spray.

5. Spritz eggplant with cooking spray. Broil 4 in. from the heat for 3 minutes.

6. Remove from the oven. Turn sticks and spritz with cooking spray.

7. Broil 2 minutes longer or until golden brown.

8. Serve immediately with spaghetti sauce.

eggplant recipes

Eggplant and Tomato Bake


3 large eggplants

1 1/2 teaspoons salt

2 onions, chopped

2 cloves garlic, crushed

1 tablespoon olive oil

1 teaspoon dried basil

1 teaspoon dried oregano

1 (10.75 oz) can  tomato puree

1 pinch of ground black pepper

2 (8 oz) containers plain low-fat yogurt

1/4 cup wheat germ or whole wheat breadcrumbs

2 tablespoons grated Parmesan cheese



1. Slice the eggplants into 1/4 inch slices and lightly salt them.

2. Leave them to sweat for 30 minutes.

3. While the eggplant is set aside, saute the onions, garlic, and olive oil in a large skillet over a low heat, covering the pan with a lid to keep them moist.

4. Saute the onions until they are soft and turning gold in color.

5. Mix the basil, oregano, tomato puree, water, salt and pepper into the pan of onions and simmer for ten minutes.

6. While the mixture is simmering, rinse off the eggplant slices and steam them either in a microwave steamer basket (in two batches at 10 minutes each) or in a steamer over the stove.

7. Preheat oven to 350 degrees F (175 degrees C).

8. Grease a 9×13 inch baking dish with non-aerosol cooking spray.

9. Spread 2 to 3 tablespoons of the  tomato sauce mixture over the bottom of the prepared baking dish.

10. Arrange one layer of the eggplants on the bottom of the dish.

11. Pour one-third of the tomato sauce over the eggplant.

12. Pour one container of yogurt over the tomato sauce.

13. Repeat the eggplant layer, tomato sauce, yogurt, eggplants, and top the dish with the remaining tomato sauce.

14. Cover dish with foil and bake for 30 minutes.

15. Uncover and sprinkle the wheat germ or bread crumbs over the top of the casserole, followed by the Parmesan cheese.

16. Bake for another 20 to 30 minutes; until topping is golden brown.


Eggplant with Garlic Sauce


4 Chinese eggplants, halved lengthwise and cut into 1 inch half moons

1 tablespoon crushed red pepper flakes

3 tablespoons garlic powder

5 teaspoons white sugar

1 teaspoon cornstarch

2 tablespoons light soy sauce

2 tablespoons oyster sauce

3 tablespoons canola oil

1 cup water



1. Heat the canola oil in a skillet over high heat.

2. Cook and stir the eggplant until soft, about 4 minutes.

3. Stir in the water, red pepper flakes, and garlic powder.

4. Cover and simmer until all the water is absorbed.

5. Meanwhile, mix sugar, cornstarch, soy sauce, and oyster sauce in a bowl until sugar and cornstarch have dissolved.

6. Stir sauce into the eggplant, making sure to evenly coat the eggplant.

7. Cook until the sauce has thickened.

Download free PDF copy of these 12 mouthwatering eggplant recipes.



20 Easy to Prepare Banana Recipes

When it comes to banana recipes, you might be familiar or you might be thinking that they are banana bread, banana cake or banana muffin, right?

Definitely, they are great but for now, here are 20 no bake, easy to prepare recipes using the banana for your snack, appetizer or dessert.


Banana Smoothie


1 banana

1 cup cold milk

1 egg

1 tablespoon wheat germ

1 tablespoon honey

1 teaspoon vanilla extract

1/4 teaspoon ground nutmeg



1. In a blender, combine banana, milk, egg, wheat germ, honey, vanilla, and nutmeg.

2. Blend until smooth.

3. Pour into a chilled glass and serve.


Peanut Butter and Banana Smoothie


1 banana

1/8 cup peanut butter

1/2 cup soy milk

2 tablespoons honey



1. In a blender, combine banana, peanut butter, and soy milk.

2. Blend until smooth.

3. Pour into glasses and drizzle with honey for garnish.

banana smoothie

Banana Strawberry Smoothie


1 banana, broken into chunks

1 teaspoon banana extract 3/4 cup milk

1 (8 oz) container strawberry yogurt

2 teaspoons white sugar



1. Place banana, banana extract, milk, yogurt, and sugar into a blender.

2. Blend until smooth and serve.


Banana Berry Smoothie


1 cup milk

1 banana

3 large strawberries

1 tablespoon vanilla yogurt

1 teaspoon honey



1. In a blender, combine milk, banana, strawberries, yogurt, and honey.

2. Blend until smooth.

3. Pour into glass and serve.



Banana Anna


1 banana

1 1/2 cups milk

1 tablespoon honey

1/4 teaspoon ground nutmeg



1. In a blender combine banana, milk, honey and nutmeg.

2. Blend until smooth.



Banana Blast


1 banana

1 pinch of ground nutmeg

1/2 teaspoon vanilla extract

1 cup milk

2 cups crushed ice



1. In a blender combine banana, nutmeg, vanilla, milk and crushed ice.

2. Blend until smooth.

3. Pour into glasses and serve.

banana recipe

Banana Slush Punch


4 ripe bananas

2 cups white sugar

3 cups water

1 (46 fluid ounce) can pineapple juice

2 (12 fluid ounce) cans frozen orange juice concentrate

1 (12 fluid ounce) can frozen lemonade concentrate

3 cups water

3 liters ginger ale



1. In a blender, combine bananas, sugar, and 3 cups water.

2. Blend until smooth. Pour into a large bowl and stir in pineapple juice.

3. Blend in orange juice concentrate, lemonade concentrate, and 3 cups water.

4. Divide into 3 plastic containers and freeze until solid.

5. Remove from freezer 3 to 4 hours before serving. Using one portion at a time, place slush in a punch bowl and pour in 1 liter of ginger ale for each.

6. Using one portion at a time, place slush in a punch bowl and pour in 1 liter of ginger ale for each.


Banana Nut Oatmeal


1/4 cup quick cooking oats

1/2 cup skim milk

1 teaspoon flax seeds

2 tablespoons chopped walnuts

3 tablespoons honey

1 banana, peeled



1. Combine the oats, milk, flax seeds, walnuts, honey, and banana in a microwave-safe bowl.

2. Cook in microwave on High for 2 minutes.

3. Mash the banana with a fork and stir into the mixture. Serve hot.


Banana Stuffed French Toast


1 (1 pound) loaf French bread, cut into 1 inch slices

2 bananas, peeled and sliced

3 eggs, beaten

1 teaspoon water

1 tablespoon milk

1 teaspoon vanilla extract

1 tablespoon orange liqueur

1 teaspoon grated orange zest

1/4 cup butter

confectioners’ sugar for dusting



1. Create a pocket about 2/3 of the way into each slice of bread by cutting along an edge.

2. Fill pockets with 2 or 3 banana slices each.

3. In a medium bowl, beat together eggs, water, milk, vanilla extract, orange liqueur and orange zest.

4. Dip the bread slices in the mixture, allowing slices to become saturated.

5. Melt butter in a medium skillet over medium heat.

6. Place a few slices at a time in the skillet, and cook.

7. Turn once in a while until both sides are golden brown.

8. Dust with confectioners’ sugar to serve.


Amazing Banana Sorbet


1 cup sugar

1 cup water

1 cup mashed banana



1. In a small saucepan, stir together sugar and water.

2. Bring to a boil then remove from heat and allow to cool.

3. When the sugar syrup is cool, stir in bananas.

4. Pour into a freezer -safe baking dish. Freeze for 3 to 4 hours, until set at the edges.

5. Remove from the freezer and transfer to a mixing bowl.

6. Use an electric mixer to beat until smooth.

7. Return to the freezer until gently set, at least 2 hours.

banana recipe


Blueberry Banana Salad


2 cups sliced firm bananas

1 1/2 cups fresh blueberries

1 (11 oz) can mandarin oranges, drained

1/2 cup miniature marshmallows

2 tablespoons flaked coconut

1/2 cup sour cream



1. In a bowl, combine the bananas, blueberries,s oranges, marshmallows, and coconut.

2. Gently fold in the sour cream. Refrigerate the leftovers.



Banana Pudding Dessert


1 (8 oz) package cream cheese, softened

1 (14 oz) can sweetened condensed milk

1 cup cold milk

1 (3.4 oz) package instant vanilla pudding mix

1 (8 oz) carton frozen whipped topping, thawed

52 vanilla wafers

4 medium firm bananas, sliced



1. In a mixing bowl, beat cream cheese until smooth.

2. Beat in condensed milk; set aside.

3. In another bowl, whisk milk and pudding mix. Add to cream cheese mixture.

4. Fold in whipped topping. Place a third of the vanilla wafers in a 2-1/2-qt. glass bowl.

5. Top with a third of the bananas and pudding mixture.

6. Repeat layers twice. Refrigerate until served.



Strawberry-Banana Gelatin Salad


1 (6 oz) package strawberry gelatin

1 cup boiling water

2 (10 oz) packages frozen sweetened sliced strawberries, partially thawed

1 (20 oz) can crushed pineapple, undrained

1 cup mashed firm bananas 1/2 cup chopped walnuts

2 cups sour cream

2 teaspoons sugar

1/2 teaspoon vanilla extract



1. In a bowl, dissolve gelatin in water.

2. Stir in strawberries, pineapple, bananas, and nuts.

3. Pour half of the mixture into a 13-in. x 9-in. x 2-in. dish.

4. Refrigerate for 1 hour or until set. Set the remaining gelatin mixture aside.

5. Combine the sour cream, sugar, and vanilla. Mix well.

6. Spread over the chilled gelatin. Spoon remaining gelatin mixture over top. Chill overnight.



Tangy Banana Salad


1 cup plain yogurt

1 teaspoon mustard powder

1 pinch of salt

3 bananas, sliced

1 teaspoon minced fresh cilantro

1 pinch chili powder (optional)



1. Mix together the yogurt, mustard powder, and salt in a serving bowl.

2. Add the banana slices and stir gently until bananas are evenly coated with yogurt mixture.

3. Garnish with chopped cilantro and chili powder. Serve immediately.

banana recipe


Chocolate Banana Oatmeal Porridge


2 cups boiling water

1 cup rolled oats

1/4 teaspoon salt

1/2 cup brown sugar

1 banana, mashed

1/4 cup semisweet chocolate chips



1. In a saucepan, combine water, oats and salt.

2. Simmer 5 minutes uncovered, stirring occasionally.

3. Remove from heat, cover, and let it stand for 3 minutes.

4. Stir in brown sugar, banana and chocolate chips.



Banana Boats


2 bananas

1/4 cup semisweet chocolate chips

1/4 cup miniature marshmallows



1. Slit each banana lengthwise through the peel, making sure not to cut all the way through to the other side.

2. Stuff the bananas with marshmallows and chocolate chips.

3. Wrap each banana in aluminum foil and cook over a fire, on the barbecue, or in a 300-degree oven for 5 minutes, or until chocolate is melted. Eat with a spoon.



Thai Fried Bananas


3/4 cup white rice flour

1/4 cup tapioca flour

2 tablespoons white sugar

1 teaspoon salt

1/2 cup shredded coconut

1 1/4 cups water

10 bananas

3 cups oil for frying



1. In a medium bowl, mix rice flour, tapioca, sugar, salt, and coconut.

2. Stir in water, a little at a time, and mix to form a thick batter.

3. Peel the bananas and cut each lengthwise into 3 or 4 pieces.

4. Heat oil in a deep-fryer or deep wok to 375 degrees F (190 degrees C).

5. Completely coat each banana slice in batter, then fry in hot oil until golden.

6. Drain on paper towels.  Serve at once.



Simple BBQ Banana


2 bananas

4 scoops vanilla ice cream

1 teaspoon chopped fresh mint (optional)



1. Place whole, unpeeled bananas on a grill while turning occasionally until the peel is blackened.  Remove stems and skin.

2. Slice bananas, and serve over vanilla ice cream with mint garnish.

banana recipe

Brazilian Bananas


6 medium bananas, halved lengthwise

1/2 cup fresh orange juice

1 tablespoon fresh lemon juice

1/2 cup white sugar

1/8 teaspoon salt

2 tablespoons butter

1 cup flaked coconut



1. Preheat the oven to 400 degrees F (200 degrees C).

2. Butter a 9×13 inch baking dish.

3. Place the bananas into the baking dish.

4. Combine the orange juice, lemon juice, sugar and salt in a pitcher or bowl.

5. Pour over the bananas. Dot with butter.

6. Bake for 15 minutes in the preheated oven. Sprinkle with coconut before serving.



Banana Fritters


1/2 cup milk

2 bananas, mashed

2 cups all-purpose flour

1/2 teaspoon salt

3 teaspoons baking powder

2 eggs, beaten

1 tablespoon margarine, melted

1 quart vegetable oil for frying

1/2 cup confectioners’ sugar



1. In a mixing bowl, combine the milk and bananas.

2. Sift the flour, salt, and baking powder. Thoroughly mix in the eggs and margarine.

3. Heat the oil in a large skillet to 365 degrees F (180 degrees C).

4. Carefully place a spoonful of the mixture into the hot oil and fry until brown.

5. Flip the fritter and continue to brown.

6. Remove fritters from the oil and drain on paper towels.

7. Dust the fritters with confectioners’ sugar and serve while warm.


Download a free PDF copy of these 20 banana recipes.



10 Fish Recipes to Include on Your Next Meal

Are you looking for some recipes to include fish in your meals? Then, try these 10 sumptuous, easy to prepare fish recipes to have a protein and Omega 3 enrich lunch or dinner for you to enjoy with your friends and family.


Tomato-Rich Fish Stew


3 1/2 ounces sun-dried tomatoes

2 tablespoons olive oil

1 large yellow onion, chopped

1 green bell pepper, chopped

2 (8 ounce) bottles clam juice

2 (14 oz) cans diced tomatoes (no salt added)

1 cup dry red wine (or substitute broth or tomato juice)

4 garlic cloves, crushed

4 tablespoons fresh herbs (such as thyme, rosemary or basil)

2 bay leaves

1/2 cup kalamata olives, sliced

1 (15 oz) can navy beans, drained and rinsed

1 pound firm fish (grouper, tilapia or tuna), cut in 2- to 3-inch chunks

2 teaspoons fennel seeds, lightly crushed

1 pinch of salt and pepper, to taste

1/2 cup grated Parmesan cheese



1. In a pan, simmer sun-dried tomatoes in 1 1/2 cups water until very soft. Discard water.

2. In a large pot, saute onion and green pepper in oil until softened.

3. In a food processor or blender, combine sun-dried tomatoes and 1 bottle clam juice until smooth. Add to pot.

4. Stir in remaining clam juice, diced tomatoes, wine, garlic, herbs, bay leaves and olives. Simmer 20 minutes.

5. Add beans, fish, fennel seeds, salt, and pepper.

6. Simmer until fish is done, about 10 minutes.

7. Remove bay leaves. Ladle into bowls;sprinkle with cheese.


fish recipe


Skillet Fish


1 celery rib, chopped

1/2 cup chopped green pepper

1/2 cup chopped onion

1 teaspoon olive or canola oil

2 plum tomatoes, chopped

1/4 teaspoon salt

1/2 pound cod, haddock or orange roughy fillets

1/4 teaspoon seafood seasoning

hot cooked rice

dash of pepper

hot pepper sauce



1. In a skillet, saute the celery, green pepper, and onion in oil until almost tender.

2. Add tomatoes; cook and stir for 1-2 minutes.

3. Sprinkle with salt and pepper.

4. Top with fish fillets and sprinkle with seafood seasoning.

5. Reduce heat; cover and simmer for 6 minutes.

6. Break fish into chunks.

7. Cook about 3 minutes longer or until fish flakes easily with a fork.

8. Serve over rice. Serve with hot pepper sauce if desired.



Grilled Fish Steaks


8 (3 ounce) fillets fresh tuna steaks, 1 inch thick

1/2 cup soy sauce 1/3 cup sherry

1/4 cup vegetable oil

1 tablespoon fresh lime juice

1 clove garlic, minced



1. Place tuna steaks in a shallow baking dish.

2. In a medium bowl, mix soy sauce, sherry, vegetable oil, fresh lime juice, and garlic.

3. Pour the soy sauce mixture over the tuna steaks, and turn to coat.

4. Cover, and refrigerate for at least one hour.

5. Preheat grill for high heat.

6. Lightly oil grill grate.

7. Place tuna steaks on the grill and discard remaining marinade.

8. Grill for 3 to 6 minutes per side, or to desired


fish recipe


Crispy Oven-Fried Fish Fillets


cooking spray

4 (4 ounce) fillets white fish

1/3 cup milk

1/4 cup all-purpose flour

2 cups croutons, crushed

tartar sauce



1. Preheat oven to 450 degrees F.

2. Spray the baking sheet with vegetable cooking spray.

3. Dip fish into milk. Coat with flour and then dip in milk.

4. Coat with crushed croutons.

5. Place fish on baking sheet.

6. Spray fish with vegetable cooking spray.

7. Bake for 10 minutes or until fish is done. Serve with tartar sauce.



Mediterranean Fish Stew


4 cloves garlic, minced

2 onions, chopped

1 tablespoon olive oil

1 (28 oz) can crushed tomatoes

6 cups water

1/2 cup chopped fresh parsley

1/2 cup chopped fresh cilantro

2 tablespoons Worcestershire sauce

1 teaspoon ground cinnamon

1 teaspoon paprika

1 1/2 pounds cod fillets, cubed

3 ounces dry pasta

salt to taste

1 tablespoon ground black pepper



1. In a large pot over medium heat, saute the garlic and onions in the olive oil for 5 minutes, stirring constantly.

2. Add the tomatoes with liquid, water, parsley, and cilantro.

3. Bring to a boil, reduce heat to low and simmer for 15 minutes.

4. Stir in the Worcestershire sauce, cinnamon, paprika and fish.

5. Simmer over medium heat for 10 minutes.

6. Add the pasta and simmer for an additional 8 minutes, or until pasta is tender.

7. Season with salt to taste and ground black pepper.


fish recipe


Fish Roll-Ups


2/3 cup butter

2 tablespoons minced onion

1 cup minced crabmeat

2 tablespoons minced fresh parsley

1/4 teaspoon garlic powder, or to taste

salt and pepper to taste

24 buttery round crackers, crushed

12 (6 ounce) fillets sole

2 tablespoons lemon juice

1/4 cup grated Parmesan cheese

3 tablespoons butter



1. Preheat oven to 375 degrees F (190 degrees C).

2. Lightly coat a 9×13 inch baking pan with cooking spray.

3. Melt butter in frying pan over medium heat.

4. Add onion and saute for 1 minute.

5. Stir in crabmeat, parsley, garlic powder salt and pepper and cook 1 minute more.

6. Remove from heat and stir in crushed crackers.

7. Spread mixture over filets. Sprinkle with lemon juice and Parmesan cheese.

8. Roll up fillets, seal with toothpicks and place in prepared baking dish.

9. Dot each roll with butter and cover pan tightly with foil.

10. Bake in preheated oven for 15 to 17 minutes until fish flakes.



Fish Chowder


4 tablespoons margarine

1 onion, chopped

3 potatoes, peeled and cubed

4 cups water

2 (15 oz) cans creamed corn

5 cups milk

2 pounds cod fillets, cubed

salt and pepper to taste



1. Melt the butter or margarine in a large pot over medium heat.

2. Add the onion and saute for 5 to 10 minutes, or until tender.

3. Add the potatoes and water and simmer for 20 more minutes, or until potatoes are tender.

4. Add the creamed corn and milk, stirring until smooth.

5. Finally, add the fish, stir well and allow to heat through, about 10 to 15 minutes.

6. Season with salt and pepper to taste.


salmon soup


Spicy Fish Soup


1/2 onion, chopped

1 clove garlic, minced

1 tablespoon chili powder

1 1/2 cups chicken broth

1 (4 oz) can green chile peppers, chopped

1 teaspoon ground cumin

1 1/2 cups canned peeled and diced tomatoes

1/2 cup chopped green bell pepper

1/2 cup shrimp

1/2 pound cod fillets

3/4 cup plain nonfat yogurt



1. Spray a large saucepan with the vegetable cooking spray over medium-high heat.

2. Add the onions and saute, stirring often, for about 5 minutes.

3. Add the garlic and chili powder and saute for 2 more minutes.

4. Then add the chicken broth, chile peppers, and cumin, stirring well.

5. Bring to a boil, reduce heat to low, cover and simmer for 20 minutes.

6. Next, add the tomatoes, green bell pepper, shrimp, and cod.

7. Return to a boil then reduces the heat to low, cover and simmer for another 5 minutes.

8. Gradually stir in the yogurt until heated through.



Sweet and Sour Fish


1 pound halibut

1 tablespoon soy sauce

1 tablespoon all-purpose flour

2 cups oil for deep frying

1 green bell pepper, diced

1 onion, diced

1 (8 oz) can pineapple chunks, juice reserved

1 1/2 tablespoons white sugar salt to taste

3 tablespoons ketchup

1 tablespoon water

1 teaspoon sesame oil

2 teaspoons all-purpose flour



1. Cut halibut into bite-size pieces.

2. Place in a mixing bowl and combine with soy sauce and 1 tablespoon of flour. Let it stand for 30 minutes.

2. Meanwhile, heat oil in a deep-fryer or heavy saucepan to 375 degrees F (190 degrees C).

3. Deep fry halibut pieces until golden brown. Drain on paper towels; set aside.

4. For the Sauce, saute green pepper, onion and pineapple in a medium skillet for 1 minute.

5. Stir in reserved pineapple juice, sugar, ketchup, water, remaining 2 teaspoons of flour, sesame oil, and salt to taste.

6. Cook until thickened, stirring occasionally.

7. Serve, by dipping fried halibut pieces into sauce or pour the sauce over the fish.




Curry Fish Stew


2 tablespoons soybean oil

1 medium onion, finely chopped

2 green onions, finely chopped

1 fresh red chile pepper, finely chopped

1 1/2 tablespoons chopped pimento peppers

2 tablespoons curry powder

1 pint light whipping cream3/4 pound cod fillets, cut into 1-inch cubes

3/4 pound cod fillets, cut into 1-inch cubes

garlic powder to taste

salt and pepper to taste



1. Heat oil in a medium saucepan over medium heat.

2. Stir in onion, green onions, red chili pepper, and pimentos.

3. Cook and stir until onions are tender, about 5 minutes.

4. Mix in curry powder, and continue to cook and stir 2 to 5 minutes.

5. Blend cream into the onion mixture, and simmer until thickened.

6. Mix in cod, cooking 3 to 5 minutes until easily flaked with a fork.

7. Season with garlic powder, salt, and pepper.


Download here a free PDF copy of these 10 fish recipes.




12 Recipes for BodyBuilding

You don’t have to be a gourmet chef to cook nutritional meals that can complement your body-building program.

Cooking can be a great way to gain control of your eating and pick what you put into your foods like salt and fat.  Meals can be as simple or as complicated as you like.

Here are a few recipes to get you started.


Cereal Casserole


your favorite cereal
skim milk
1 cup yogurt



1. Fill half the bowl with cereal.

2. Add milk until it reaches the top of the cereal.

3. Add yogurt.  Top with more cereal.

4. Add more milk.  Drizzle with honey.



Protein Pancakes


1 cup of oatmeal
11 egg whites
1 whole egg
1 packet of sugar-free Jello any flavor



1. Stir all ingredients together in a mixing bowl.

2. Drizzle onto hot non-stick fry pan.


tuna or salmon


Tuna or Salmon Patties


1 can tuna or salmon
1 onion
1 tablespoon of salt
1 teaspoon of pepper
1 teaspoon of parsley
1 whole egg
3 medium potatoes, boiled and mashed



1. Mix potatoes, tuna, onions, salt, pepper and parsley.

2. Shape into patties.

3. Fry in olive oil until brown and heated on both sides.



Spicy Chicken Ole


8 ounces chicken breast cut into chunks
1 can dice tomatoes or 2 medium fresh tomatoes diced
1 can spicy chili hot beans
1 medium onion chopped



1. Sauté chicken breast and onions in some olive oil in a frying pan.

2. Stir in tomatoes and chili beans.

3. Cook uncovered for ten minutes.

4. Sprinkle with low-fat shredded Cheddar cheese.




Lightning Fast Fajitas


1 lb. flank steak cut into strips or small pieces
1 large green pepper, cut into strips
1 red pepper, cut into strips
1 medium yellow onion, cut into strips
3 cloves pressed garlic
1 tsp chili powder
lemon juice
fresh ground pepper to taste



1. Sauté garlic in a bit of lemon juice for 1 minute in large wok or skillet.

2. Add beef and chili powder and cook until beef is cooked near to the temperature you desire.

3. Add peppers and onions and cook until vegetables are mostly soft, raising the heat for a short time if you like the vegetables slightly charred.

4. Spoon into whole wheat tortillas.

5. Top with salsa or fat-free sour cream if desired.



Chicken Cacciatore


2 lbs boneless skinless chicken breast
1 28 oz can crush tomato
1 chopped onion
1 chopped green pepper
3 pressed garlic cloves
1 tsp. thyme
1 tsp. salt
1 tsp. oregano
1 tbsp. parsley
dash of pepper
cooking spray



1. Spray pan with cooking spray and heat. Brown chicken and set aside.

2. Add chopped onion, green pepper and garlic.

3. Cook until the onion is tender; about 5 minutes.

4. Add crushed tomatoes, parsley, oregano, thyme, salt, and pepper.

5. Cook over low for 15 minutes; stirring occasionally.

6. Add browned chicken, cover and cook on low for 45 minutes.

7. Uncover and cook an additional 15 minutes.

8. Serve. Top of whole wheat pasta or brown rice if desired.


fish fillet


Pan Broiled Fish


1 lb. fish filets

1 14 oz. can dice tomatoes

basil, garlic & oregano



1. Arrange fish filets in a single layer in skillet.

2. Cover with tomatoes and liquid.

3. Cover and cook over medium heat for 10-20 minutes or until the fish easily flakes with a fork.

4. Serve plain or over brown rice.



Broiled Fish Dijon


6 fish filets
1 lbs small zucchini, cut lengthwise into halves
1 cup lemon juice
2 tbsp. low-calorie Dijon mustard
1 clove garlic, minced or pressed
2 tbsp. drained capers
paprika to taste



1. Rinse fish and pat dry. In a separate bowl, stir together mustard and garlic.

2. Arrange fish and zucchini in a single layer in a large pan.

3. Drizzle with lemon juice. Broil on top racks for 5 minutes.

4. Turn fish over, spread with mustard/garlic mixture.

5. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked.

6. Sprinkle with paprika and capers. Makes 6 servings




Stuffed Chicken Breasts


1 chopped onion
1 pkg. frozen spinach, thawed and dried
1 egg lightly beaten
8 oz. low-fat ricotta cheese
salt & pepper to taste
4 boneless, skinless chicken breasts, slice in half and flattened



1. Combine the onion, spinach, egg, and cheese mixture in a bowl.

2. Put a dollop of the mixture into each chicken breast.

3. Tie the chicken breasts together with butchers twine or put toothpicks through them.

4. Bake at 350 degrees for 30-35 minutes.

5. Optional: Garnish with lemon slices.



Ground Turkey Breast Sauce


1 lb. ground turkey or beef
1 chopped onion
1 cup chopped portabella mushrooms
1 tsp allspice
1 tsp red pepper flakes
salt & pepper to taste
1 jar spaghetti sauce



1. Brown the meat with the red pepper flakes. Add the chopped onion and mushrooms.

2. Put all the spice, salt and pepper in. Pour the spaghetti sauce in.

3. Serve over your favorite type of noodle.




Lemon Pepper Tuna


1 can tuna
lemon pepper seasoning



1. Spray a frying pan with no calorie non-stick cooking spray.

2. Add tuna and sprinkle with seasoning.

3. Cook tuna to desired doneness.

4. Eat plain or on a bed of pasta.  This is also good if served cold.


Worcestershire Tuna


1 can tuna

Worcestershire Sauce

no-fat or low-fat cheese (optional)



1. Spray a frying pan with no calorie non-stick cooking spray.  Add tuna with an amount of Worcestershire Sauce that you like.  Cook to desired texture.

2. Add tuna with an amount of Worcestershire Sauce that you like.

3. Cook to desired texture.

4. Add cheese if you like and let it melt after turning the burner off.

5. You can eat this on some whole-wheat bread, plain, or over some brown rice.


Download a free PDF copy of bodybuilding recipes.



10 Healthy Vegetable Recipes

Are you looking for some vegetable recipes to serve for your next dinner or lunch?

Check these 10 recipes with vegetable as the main ingredients. Keep healthy and stay healthy!

Vegetable Recipes


Curried Cauliflower with Almonds


1 tbsp olive oil

1/4 cup sliced almonds

2 cups grated raw cauliflower

1/2 cup water

1 tbsp chicken stock concentrate/powder

1 tbsp curry powder (adjust to taste)

1 tsp sugar (alternative sweetener)



1. Heat oil in skillet to 350 degrees.

2. Stir fry almonds until it starts to brown.

3. Add cauliflower and stir-fry for a few minutes.

4. Meanwhile, mix together the water, chicken stock concentrate or powder, curry powder, and sugar.

5. Add a bit more of water if the mixture starts to dry or out too much.

6. Add to skillet and cook until all liquid is absorbed.

7. Serve with chicken or fish. Makes 2 servings.

Calories per serving: 121; Carb grams per serving 6.5; Dietary fibre 2.4; Effective carbs per serving 4.1; Protein grams 4.2




Company Peppers


1 each of red, orange, yellow and green sweet peppers (70 calories 10.1 carbs)

2 tbsp butter (204 calories 0.2 carbs)

1 tsp sugar or choice of sweetener

salt and pepper



1. Cut each pepper in half, remove seeds and internal ribs.

2. Place on foil covered cookie sheet and roast in a 400-degree oven until pepper skin is bubbled and browned.

3. Remove from oven, and place peppers in a paper bag to steam.

4. When cool, remove skins and slice into long strips.

5. Sauté pepper strips in butter over medium/low heat for about 5 minutes. Do not brown the peppers.

6. Add Splenda or sweetener, salt and freshly ground pepper.

7. This is a very colorful side dish and tastes as good as it looks. Makes 6 servings.

Total recipe: 276 calories, 10.8 grams of carbohydrate

Per serving: 46 calories, 1.8 grams of carbohydrate




Cheesy Spinach Casserole


2 10oz. packages frozen chopped spinach

3 oz. cream cheese

1/4 cup butter

1/2 cup pecans (walnuts), chopped

1/4 cup parmesan cheese

salt and pepper



1. Cook spinach in salted water. Drain.

2. Melt cream cheese and butter together and add to spinach.

3. Put in casserole dish.

4. Top with parmesan and pecans.

5. Heat at 350 degrees. About 4 servings.

Plan on getting 4 servings:

1/4 of entire recipe = ~9.3 carbs

1/6 of entire recipe = ~6.2 carbs




Summer Squash Au-Gratin


2lbs summer squash

4 tbsp butter

1.5 cups shredded cheddar

1 cup sour cream

1/4 cup chopped onion

1/3 cup parmesan cheese




1. Cook squash until tender. Drain well.

2. Mix with remaining ingredients and bake in casserole at 350 degrees for 20-30 minutes or until golden brown and bubbly. Makes 6 servings.

Per serving: 311 calories, 26g fat (16 sat. fat), 70 chol., 9g carb, 2g fiber, 10g protein.




Cauliflower (or Broccoli) Casserole


1 medium head cauliflower, broken into florets

1 cup sour cream

1 cup (4 oz) shredded cheddar cheese

1/2 cup crushed corn flakes

1/4 cup green peppers

1/4 cup red pepper

1 tsp. salt

1/4 cup grated Parmesan cheese

paprika to taste



1. Steam cauliflower for 5 minutes until crisp-tender.

2. Drain and combine everything but parmesan and paprika and put into a 2 quart greased a baking dish.

3. Sprinkle with parmesan and paprika.

4. Bake uncovered at 325F for 30-35 min. Makes 6-8 serving




Zucchini Casserole


1 lb. small zucchini squash

1 large onion, finely chopped

2 cups shredded sharp cheddar cheese

1 clove minced garlic

2 eggs, slightly beaten

6 tbsp. butter

1 tsp. salt

dash of  pepper



1. Cook zucchini whole in a small amount of water until crisp-tender. Let it cool.

2. Saute onion and garlic in 4 Tbsp butter.

3. Cut cooled squash in cubes or circles and add to onion.

4. Stir in salt, pepper, and 1 1/2 cups cheese (reserve 1/2 cup for topping). Let it cool.

5. Mix vegetable mixture with beaten eggs.

6. Place mixture in buttered casserole dish.

7. Top with reserved 1/2 cup cheese. Bake at 350 degrees for 30 – 45 minutes.


squash au gratin


Spaghetti Squash with Sausage Filling


1 3 3/4- to 4-pound spaghetti squash, halved lengthways, seeded

1 pound bulk pork sausage

1 cup chopped green bell pepper

1 cup chopped onion

2 garlic cloves, minced

3/4 cups purchased low carb marinara sauce

1/2 cup grated Parmesan cheese



1. Wrap squash halves in plastic wrap.

2. Cook 1 at a time in microwave on high until tender, about 8 minutes.

3. Pierce plastic to allow steam to escape. Cool.

4. Meanwhile, sauté sausage, bell pepper, onion and garlic in heavy large skillet over medium-high heat until sausage browns and vegetables are tender

5. Break up sausage with back of a spoon, about 12 minutes. Mix in marinara sauce.

6. Using a fork, pull out squash strands from shells, leaving shells intact.

7. Mix squash strands into sausage mixture. Season filling to taste with salt and pepper.

8. Spoon filling into squash shells. Can be prepared 1 day ahead. Cover; refrigerate.

9. Preheat oven to 400°F. Arrange filled squash halves on baking sheet.

10. Sprinkle each with 1/4 cup Parmesan.

11. Bake uncovered until heated through, about 20 minutes (30 minutes if previously chilled).

12. Cut each squash half in two and serve. Makes 4 servings.


pepper poppers


Pepper Poppers


8 ounces cream cheese, softened

4 ounces sharp cheddar cheese, shredded

4 ounces Monterey jack cheese, shredded

6 bacon slices, cooked and crumbled

1/4 teaspoon salt

1/4 teaspoon chili powder

1/4 teaspoon garlic powder

1 pound fresh jalapenos, seeded and halved lengthways

1/2 cup dry bread crumbs (replace with crushed pork rinds?)

sour cream, onion dip or ranch salad dressing



1. When cutting or seeding hot peppers, use rubber or plastic gloves to protect your hands, avoid touching your face.

2. In a mixing bowl, combine cheeses, bacon and seasonings. Mix well.

3. Spoon about 2 Tbs. into each pepper half.

4. Roll in breadcrumbs or pork rinds. Place in a greased 15x10x1″ baking pan.

5. Bake, uncovered, 300 degrees for 20 min. for spicy flavor, 30 minutes for medium and 40 minutes for mild.

6. Serve with sour cream or dressing.




Green Beans Almondine


¼ cup slivered blanched almonds

¼ cup butter

¼ tsp. salt

1 – 2 tsp. lemon juice

2 cups cooked green beans


1. Cook slivered almonds in butter over low heat until golden, stirring occasionally.

2. Remove from heat. Add salt and lemon juice.

3. Pour over hot, cooked green beans.

Total recipe: 600 calories, 24 grams of carbohydrate

Per serving: 150 calories, 6 grams of carbohydrate


mix vegetables


Fiesta Veggies


1 med. red pepper sliced lengthwise

1 med. green pepper sliced lengthwise

1 med. onion quartered and quartered again

1 med. yellow summer squash sliced about an inch thick

1 med. zucchini sliced about an inch thick

1/2 package of Lipton’s “Fiesta herb with red peppers” soup mix

1/4 cup olive oil



1. Mix olive oil and soup mix together in a bowl.

2. Add veggies and toss until well coated with oil/soup mixture.

3. Wrap in tin foil and grill until desired doneness.

4. Makes Approximately 6 Generous Servings

Total Carbs: 51 Per Serving: 8.5


Download a free PDF copy of these healthy vegetable recipes.



Chocolate: Health Tips and Recipes

Who doesn’t like chocolates? When the craving for chocolate strikes, it becomes such a complicated and difficult situation when you cannot give in to that yearning. Thus, never deprive yourself. Remember, anything taken in moderation is safe for you!

And besides, chocolates, especially the dark chocolates have been found to be good for the heart. Eating a small bar every day can actually help your heart as well as your cardiovascular system do well.

So, why not include chocolates in your chocolate and get lower blood pressure from dark chocolates as well as lower cholesterol! Just make sure that you integrate the following tips to your chosen home cooking using chocolate recipes.

melted chocolate

Health Tips in Making Chocolate Recipes

Here are 5 tips when incorporating chocolate into your recipes:

Tip 1 – Chocolates Remain a High-Calorie and High-Fat Food

When you say balancing calories in the body, it does not mean that you are prohibited from eating chocolates from now on. No! You may still eat a pound of chocolate each day. As a matter of fact, chocolates remain to be a high-calorie and high-fat food.

There are studies to prove that not even 100 grams of chocolates were used, or that is about 3.5 ounces of pure dark chocolate eaten each day can already give you the benefits.

Again, one bar of pure dark chocolate is found to have around 400 calories. If you eat just half of a bar of chocolate per day, then you should balance those 200 calories you get from the chocolates by eating a little less of other foods.

It might be best to cut out on your other sweets or extra snacks and replace instead with some chocolates that will maintain your total calories.


Tip 2 – Combine the Taste of the Chocolate with your Recipes

Chocolate is a composite food with more than 300 compounds as well as chemicals in every bite. And the only way to really enjoy and appreciate eating chocolates is to take some time to savor its taste.

This you do not only do with your mouth, but professionals taste chocolates by using the mouth for the taste, eyes for the appearance, nose for the smell, and then getting the total taste of each chocolate.


Tip 3 – Use Dark Chocolates in your Recipes

Dark chocolates are found to have greater antioxidants content than milk or white chocolates. These other two variants of chocolate cannot make any of the health claims that the dark chocolate has always claimed.

This may be attributed to the fact that dark chocolates have higher cocoa content of about 65 percent compared to the milk and white chocolates.


Tip 4 – Skip the Nougat in your Chocolate Recipes

Always go in search for the dark chocolates that are pure and not combined with anything. You may also go for those dark chocolates that are mixed with nuts, some orange peels or with other flavorings put on it.

The key here is to avoid anything that has caramel in it, nougat or any other fillings as these will just add up to the sugar and fat which are already inside your body.



Tip 5 – Avoid Combining Milk and Chocolate in your Recipes

Combining chocolate and milk when cooking your favorite recipes, or concocting your own recipes may taste very good. However, some studies show that pouring milk over the chocolate may actually prevent the antioxidants from being absorbed and used by your body. Therefore, never combine chocolate with milk for all your chocolate recipes!


baking chocolate

Healthy Chocolate Recipes for your Loved Ones

Ever tried using chocolates for your home-cooking recipes? Well, if you have not yet done that, it is high-time you start doing it and start concocting your own chocolate recipes!

Combining chocolates with the old-fashioned recipes as well as the contemporary recipes you and your family have enjoyed for years will surely be a great treat for you and your loved ones!

Besides, chocolates have their share of health benefits that the whole family can benefit from. Perhaps you are asking what makes chocolates healthy. Well, here is the answer.

Plants give us the chocolates we are enjoying now. Therefore, it would mean that they are full of the countless health benefits that can be taken from various kinds of vegetables. These known benefits of chocolates are from what is called the flavonoids.

They act as antioxidants to protect our body from becoming old which as we know, may be caused by some free radicals or toxins responsible for causing heart illnesses or disorders.

The flavonoids are also responsible for the making of nitric oxide as well as putting some hormones in the body to a state of equilibrium.

Did you even know that dark chocolate is full of a huge number of antioxidants which is almost 8 times those found in strawberries?

strawberries on chocolate

Chocolate Caramel Pecan Cheesecake Topped with Strawberries

Ingredient for Toppings

15 pcs of fresh strawberries


Ingredients for Base

2 c vanilla wafer crumbs

6 tbsp margarine, melted


Ingredients for Body

1 – 14-ounce bag of caramels

1 can 5-ounce of evaporated milk

1 cup chopped of pecans, toasted

2 pack 8-ounce of cream cheese, soften

1/2 cup of sugar

1 tsp of vanilla

2 pcs of eggs

1/2 c of semi-sweet chocolate pieces



1. For the base, mix crumbs and margarine then press into the bottom of a 9-inch baking pan. Bake the mixture at 350 degrees F, for about10 minutes.

2. For the body, in a 1 1/2 quart clean and heavy saucepan, you may start melting the caramels with some milk.

3. Do this over low heat, stirring often until mixture becomes smooth.

4. Pour mixture over crust then drop all pecans.

5. Combine the pre-measured cream cheese with sugar plus vanilla.

6. Mix all ingredients at a medium pace with your electric mixer until everything has been well blended.

7. Add eggs, each at one time, mixing them well after every addition.

8. Blend in the chocolate and pour over the pecans.

9. You may now bake the mixture at 350 degrees F for about 40 minutes.

11. Loosen the baked cake from the rim of your pan and cool it before removing from the rim of the pan.

12. Chill then garnish with whipped cream and fresh strawberries on top. You may also add finely chopped up pecans if preferred.

Now, eating your heart out on this delectable chocolate-related recipe will never be complete without a freshly concocted chocolate drink you and your family will love!

Try this chocolate drink recipe and see the delight on your loved ones’ faces!

chocolate shake

Chocolate Banana Supreme Shake


1 c of diet chocolate soda; chilled

1/2 med sized banana; peeled

1 pack of  diet chocolate shake mix

1 tbsp of Smooth peanut butter; frozen



1. For each of all 4 sections of your ice cube tray, you may pour 2 tablespoons of chocolate soda.

2. Freeze the preparation until all cubes appear solid.

3. Wrap the bananas in plastic freezer wrap and let them stay in the freezer until they are solid.

4, In a blender, mix the remaining half cup of soda with the frozen bananas and halves, the chocolate drink mix and some peanut butter.

5. Process all ingredients at a high speed until mixture becomes smooth.

6. Add the soda cubes one by one while melting out ice is dissolved.

7. Wait for the mixture to be thick then serve immediately. This recipe makes one serving only.

 chocolate dessert

Chocolate Recipe for Diabetics

There has been a long-standing debate whether diabetics could eat chocolates. Maybe there should really be chocolate-related recipes for diabetics.

We have to remember that these patients may have been eating chocolates for years before they were diagnosed with the illness and thus might find it quite depriving to say no to chocolates all the time.

Some, on the other hand, may simply want to get a bite or two but couldn’t because of this myth.

In reality, diabetics like those with any other illness can eat anything they want – but in moderation. It is a simple truth that is admittedly difficult to follow.

It has been called “the forbidden treat” or the “darkest temptations” many times, but there is no use saying that diabetics need to take chocolates completely out of their lives.

There have been researches made in Europe claiming that eating chocolates occasionally and in moderation actually increase insulin response.

The catch is that it takes a while for the body to absorb chocolate sugar than those of bread and potatoes so the body has time to adjust the level of reaction to sugar.

The only reason for preventing diabetic patients from eating too much chocolate is its ability to cause obesity in so little time.  I

f the diabetic should eat the chocolate as part of a meal or dessert, the body absorbs it even more slowly. So, that could do the trick for diabetic chocolate lovers!

It is likewise unsafe to believe in claims of some products that they are either ‘diabetic chocolate’ or ‘diabetic friendly’. You are still required to look closely and see whether they are using high levels of fructose in place of sugar, because as a diabetic yourself, you may well know that it is just as dangerous.

So, given that, we’ve already cleared the air out, and here is a favorite snack that all diabetics can start concocting up and feast on!

chocolate cake


Chocolate-Mango Cream Cake


250g/8oz Ground Graham Crackers

150g/5oz milk

1 pack of whole graham crackers

100g/3½oz unsalted butter

150g/5oz dark chocolate

150g/5oz golden syrup

75g/2½oz raisins

100g/3½oz chopped ripe mangoes

30g/1oz cashew, chopped (optional)

60g/2oz pecans, chopped (optional)

350g heavy cream



1. Line the sides of the 8inches shallow pan.

2. Arrange the whole crackers at the bottom of the pan

3. Mix the milk, cream, syrup by hand until fluffy.

4. Melt the chocolate and butter in a double boiler and set aside. The chocolate must neither be too gooey nor too light.

5. Pour in some of the cream on top of the crackers and spread evenly.

6. Drizzle some of the chocolate on top of the cream and arrange the mangoes afterward

7. Sprinkle some nuts for texture

8. Then pour in some ground graham to integrate the cream, before arranging whole ones again.

9. Repeat the steps until the pan is almost filled to the lid.

10. Lastly, garnish the top with cream mixture and sprinkle with nuts and raisin. If you still have some chocolate left, you may also put some on top.

11. Refrigerate for a minimum of ten minutes to let the graham absorb the cream mixture.

12. The longer it stays in the ref, the better. Makes 12 servings.

A reminder, please hold onto yourself from finishing up the whole pan. Share it with friends. It is pretty tempting and it’s okay to give in, but your health comes first before anything.

When eating chocolates, make sure you have the best of some chocolate recipes.


Download a free PDF copy of chocolate’s health tips and recipes.



8 Asparagus Recipes

How do you prepare asparagus for your meal? As we know, asparagus uses the shoots of the plant eaten before the blossoms develop. They are a good source of Vitamins A, K, C and E, Folate and Chromium.

There are still many nutrients that Asparagus can bring to your table. For now here are 8recipes for you to try to prepare for your meals.



Asparagus Linguine


6 ounces uncooked linguine

1 small onion, chopped

2 garlic cloves, minced

1 tablespoon olive oil

2 teaspoons butter

1/2 pound fresh asparagus, trimmed and cut into 1/2 inch pieces

2 tablespoons white wine or chicken broth

2 tablespoons grated Parmesan cheese

1 tablespoon lemon juice

1/4 teaspoon salt

1/8 teaspoon pepper



1. Cook linguine according to package directions.

2. Meanwhile, in a nonstick skillet, saute the onion and garlic in oil and butter until tender.

3. Add asparagus; cook and stir for 2 minutes or until crisp-tender.

4. Add wine or broth; cook and stir for 1-2 minutes or until liquid are reduced. Remove from the heat.

5. Drain linguine; add to asparagus mixture.

6. Add remaining ingredients; toss to coat. Serve immediately.



Asparagus Cheese Soup


2 cups water, divided

1 teaspoon chicken bouillon granules

1/4 teaspoon seasoned salt

1/4 teaspoon lemon-pepper seasoning

1/4 teaspoon white pepper

3/4 pound fresh asparagus spears, trimmed

4 slices process American cheese, diced

1 bacon strip, cooked and crumbled



1. In a small skillet, combine 1 cup water, bouillon, seasoned salt, lemon-pepper and white pepper.

2. Add asparagus. Bring to a boil.

3. Reduce heat; cover and simmer for 8-10 minutes or until asparagus are tender.

4. Remove asparagus; cool slightly.

5. Cut off several asparagus tips and set aside.

6. Cut remaining asparagus into larger pieces.

7. Place asparagus pieces and cooking liquid in a blender or food processor; cover and process until smooth.

8. In a saucepan, combine asparagus mixture and remaining water; heat through.

9. Reduce heat; stir in cheese just until melted.

10. Garnish with bacon bits and reserved asparagus tips.

Asparagus recipes

Grilled Asparagus with Roasted Garlic Toast


1 medium head garlic, unpeeled

5 tablespoons extra-virgin olive oil, divided

salt and pepper to taste

2 tablespoons minced shallot

1 1/2 teaspoons balsamic vinegar

1/2 teaspoon red wine vinegar

1 1/2 pounds thick-stemmed asparagus

4 slices sourdough bread



1. Preheat oven to 350 degrees F (175 degrees C).

2. Coat the head of garlic with 1 tablespoon olive oil, salt, and pepper.

3. Place on a baking sheet, and roast 45 minutes in the preheated oven, until golden brown.

4. Once the garlic is roasted, cut the head in half horizontally, exposing all the cloves.

5. Squeeze both halves into a bowl, discarding any skin.

6. Whisk in 2 tablespoons of olive oil, salt, and pepper. Set aside.

7. While the garlic is roasting, place the minced shallot in a bowl with the balsamic and red wine vinegar for about 30 minutes to let the flavors blend.

8. Whisk in remaining olive oil, and season with salt and pepper.

9. Place asparagus spears in the mixture until ready to grill.

10. Preheat grill for medium-high heat.

11. Place asparagus in a large skillet or directly on the grill.

12. Grill the asparagus, turning over once, until tender, about 10 minutes.

13. While asparagus is grilling, spread the roasted garlic mixture on the bread.

14. Grill bread until toasted. Arrange the bread and asparagus on a plate, and drizzle with the remaining shallot and vinegar mixture.


Asparagus Recipe

Steamed Asparagus


1 bunch asparagus spears

1 teaspoon butter

1/4 teaspoon salt

3 cups water



1. Place water in the bottom half of a steamer pan set.

2. Add salt and butter, and bring to a boil.

3. Trim the dry ends off of the asparagus.

4. If the spears are thick, peel them lightly with a vegetable peeler.

5. Place them in the top half of the steamer pan set.

6. Steam for 5 to 10 minutes depending on the thickness of the asparagus or until asparagus is tender.

asparagus wrap

Salmon-Wrapped Asparagus


2 pounds fresh asparagus, trimmed

1 1/2 pounds salmon fillets

1 1/2 cups water

1/2 cup dry white wine or chicken broth

1 tablespoon minced green onion

1 tablespoon minced chives

1 teaspoon salt

1/2 teaspoon whole black peppercorns



1/2 pound fresh mushrooms,

1/2 pound fresh mushrooms, sliced

1/2 cup sliced green onions

2 tablespoons butter or stick margarine

1 teaspoon olive or canola oil

2 tablespoons all-purpose flour

1/2 teaspoon salt

1/8 teaspoon pepper

1 cup 2% milk

1 tablespoon minced chives



1. In a large skillet, bring 1/2 inch of water to a boil; add asparagus.

2. Reduce heat; cover and simmer for 2 minutes.

3. Drain and immediately place asparagus in ice water; drain and pat dry.

4. Cut salmon widthwise into 1/4-inch-thick slices.

5. To form one bundle, place three to four slices cut side down, overlapping edges slightly.

6. Wrap around five to six asparagus spears. Secure with toothpicks.Repeat for remaining bundles.

7. In a large skillet, bring 1-1/2 cups water, wine or broth, onion, chives, salt and peppercorns to a boil. Using a spatula, carefully add bundles.

8. Reduce heat; cover and simmer for 7-8 minutes or until fish flakes easily with a fork.

9. Meanwhile, for sauce, in a skillet, saute mushrooms and green onions in butter and oil until tender.

10. Stir in flour, salt and pepper until blended. Gradually add milk.

11. Bring to a boil; cook and stir for 2 minutes or until thickened. Add chives. Serve over bundles.

asparagus with shrimp


Shrimp and Asparagus Fettuccine


1 bunch fresh asparagus, trimmed and cut into 1-inch pieces

3/4 cup olive oil, or more if needed

6 cloves garlic, pressed salt and pepper to taste

1 pound dry fettuccine pasta

2 teaspoons olive oil

1 pound uncooked shrimp peeled, deveined, and tails removed

2 tablespoons seafood seasoning or to taste

1 cup shredded Parmesan cheese or more if desired



1. Separate the asparagus tips from the rest of the cut pieces, and set the tips aside.

2. Heat 3/4 cup of olive oil over medium heat.

3. Cook and stir the garlic in the hot oil until it begins to turn brown, about 5

4. Stir in the cut pieces of asparagus (not the tips) and season with salt and pepper.

5. Cook and stir the asparagus until tender but still bright green, about 10 minutes, then add the asparagus tips. Cook and stir for 5 more minutes.

6. While the asparagus is cooking, fill a large pot with lightly salted water and bring to a rolling boil over high heat.

7. Once the water is boiling, stir in the fettuccine, and return to a boil.

8. Cook the pasta uncovered, stirring occasionally, until the pasta has cooked through, but is still firm to the bite, about 8 minutes.

9. Drain well in a colander set in the sink, return to the pot, and drizzle 2 teaspoons of olive oil over the pasta.

10. Remove the asparagus from the skillet with a slotted spoon, leaving oil in a skillet, and set the asparagus aside.

11. Pat the shrimp dry with paper towels and place in the hot skillet over medium-high heat.

12. Sprinkle the shrimp with the seafood seasoning, and cook and stir the shrimp until they are pink and no longer translucent.

13. Return the asparagus to the skillet, and cook the shrimp and asparagus until thoroughly heated, 2 to 3 more minutes.

14. Stir the shrimp and asparagus into the cooked fettuccine, and toss with shredded Parmesan cheese.

15. The olive oil serves as the sauce, so add more as needed to generously coat the pasta and shrimp.


Asparagus Roll-Ups


16 fresh asparagus spears

16 slices sandwich bread, crusts removed

1 (8 ounces) package cream cheese, softened

8 bacon strips, cooked and crumbled

2 tablespoons minced fresh chives

1/4 cup butter or margarine, melted

3 tablespoons grated Parmesan cheese



1. Place asparagus in a skillet with a small amount of water

2. Cook until crisp and tender, about 6-8 minutes. Drain and set aside.

3. Flatten bread with a rolling pin.

4. Combine the cream cheese, bacon and chives.

5. Spread 1 tablespoonful on each slice of bread.

6. Top with an asparagus spear. Roll up tightly.

7. Place seam-side down on a greased baking sheet.

8. Brush with butter and sprinkle with Parmesan

9. Cut roll-ups in half. Bake at 400 degrees F for 10-12 minutes or until lightly browned.


Download your free PDF copy of these asparagus recipes.





Check Out These 11 Healthy Dip Recipes

Are you looking for dip recipes? Not all dips are created equal or can be prepared in the same way. Not all dips have nutritious ingredients.

Check these 11 healthy dip recipes for your snacks, appetizers or any meal for any occasion.


Healthy Dip #1 – Hot Crab Dip

Hot Crab Dip


8 ounces cream cheese, softened

1/2 cup toasted almonds

1 tsp. horseradish

1/8 tsp. black pepper

1 tbsp. cream

1 pound lump crab meat – use the canned or fresh mixed with the canned

2 tbsp. finely chopped onions



1. Preheat oven to 375.

2. Combine the cream cheese and milk.

3. Add the crabmeat, onion, horseradish and pepper.

4. Blend well and spoon into an ovenproof dish.

5. Sprinkle with toasted almonds.

6. Bake at 375: for 15 minutes.

7. Serve hot with vegetable sticks or pork rinds. Makes 8-12 servings.

cheese for the dip

Healthy Dip #2 – Crab-Cheese Dip

Crab-Cheese Dip


2 cans (6 1/2 oz. each) crabmeat

1 container (8 oz.) creamed cottage cheese

2 tbsp. mayonnaise

1 tbsp. prepared mustard

1 tbsp. lemon juice

1/2 tsp. salt


twisted lemon slices



1. Drain crabmeat thoroughly. Reserve the reddest pieces for garnish.

2. Put remaining half in a container of an electric blender with cheese, mayonnaise, mustard, lemon juice, and salt.

3. Whirl until blended.

4. Place in a bowl and garnish with remaining crabmeat, parsley, lemon slices.

 chicken cuts

Healthy Dip #3 – Chicken Cheese Dip

Chicken Cheese Dip


2 cups chopped, cooked chicken

3/4 cup mayonnaise

2 green onions, minced

1/2 tsp. dried basil

1/4 tsp. dried thyme

1/2 tsp. salt

1/4 tsp. pepper

1/2 cup grated Swiss cheese

1/2 cup grated Parmesan cheese



1. Preheat oven to 350º.

2. Mix together chicken, mayonnaise, green onions, spices, Swiss cheese and 2 tablespoons Parmesan cheese.

3. Put mixture in a buttered casserole dish.

4. Sprinkle the rest of the Parmesan cheese on top.

5. Bake about 10 minutes, until the top, is browned.

spinach-artichoke dip

Healthy Dip #4 – Artichoke-Spinach Dip

Artichoke-Spinach Dip


1 cup chopped artichoke hearts (canned or frozen and thawed) drain the canned ones

1/2 cup frozen, chopped spinach, thawed

8 ounces cream cheese

1/2 cup grated Parmesan cheese

1/2 tsp. crushed red pepper flakes

1/4 tsp. salt

1/8 tsp. garlic powder

dash of black pepper



1. Boil the spinach and artichoke hearts in a cup of water in a small saucepan over medium heat until tender, about 10 minutes.

2. Drain well in a colander.

3. Heat the cream cheese in a small bowl in the microwave set on high for 1 minute. Or use a saucepan to heat the cheese over medium heat just until hot.

4. Add the spinach and artichoke hearts to the cream cheese and stir well.

5. Add remaining ingredients to the cream cheese mixture and combine.

6. Serve hot with crackers, chips etc. Serves 4 as an appetizer.


Healthy Dip #5 – Bacon Cheddar Dip

Bacon Cheddar Dip


16 oz sour cream

2 cups shredded cheddar cheese

2 oz real bacon bits

1 envelope ranch dressing mix or ranch party dip mix



Combine all ingredients in a bowl, cover, and chill for one hour.


shrimp meat

Healthy Dip #6 – Shrimp Dip

Shrimp Dip


1 6 oz. can baby shrimp, drained

1 8 oz. package of cream cheese

1/2 cup mayonnaise

garlic and salt to taste



1. Mix it all together, and enjoy.

2. Add milk and/or more mayonnaise to thin it out. Sticks to the cheese and veggies better.

spinach dip

Healthy Dip #7 – Spinach Dip

Spinach Dip


16 oz sour cream &/or mayonnaise or combination of both

1 -2 pack frozen spinach thawed, drained and squeezed

1 tbsp. garlic powder or 1 clove of minced fresh garlic

1 tbsp. oregano

salt & pepper

2 tbsp. dried parsley or 1/4 cup fresh chopped

1 bunch chopped green onion

1/2 tsp. chili powder



Mix and refrigerate overnight. Add more seasonings to taste.


Healthy Dip #8 – Guacamole



1 med. tomato, peeled

2 ripe avocados, black or green

3 tbsp. finely chopped, canned green chilies

1/2 cup finely chopped onion

1-1/2 tbsp. white vinegar

1/8 tsp. pepper



1. In a medium bowl, crush tomato with potato masher

2. Peel avocados, halve crosswise and remove pits.

3. Slice avocados and tomato. Crush both until well blended.

4. Add chili peppers, onion, vinegar, and pepper. Mix well

5. Cover and refrigerate for at least an hour until well chilled.

crab meat

Healthy Dip #9 – Crabmeat Dip

Crabmeat Dip


4 cans crabmeat (drained)

2 small chopped onions

1 cup mayonnaise

garlic powder to taste

Parmesan cheese




1. Mix first four ingredients and place in casserole dish.

2. Sprinkle Parmesan cheese on top to cover and sprinkle a little paprika on that.

3. Bake at 350 degrees for 15 minutes or until bubbling at edges.

salmon fillet

Healthy Dip #10 – Salmon Dip

Salmon Dip


1 8oz cream cheese

1 tbsp. Horseradish or Worcestershire sauce

chives (lots or little your choice)

1 small can pink salmon, drained

a shot of lemon juice

a drop or two of red food coloring (to make it all pinkish)



Once cream cheese is softened mix all ingredients together, as desired.


Healthy Dip #11 – Thai Shrimp Dip

Thai Shrimp Dip


1 pound medium shrimp, cooked and peeled

1/4 cup (2 ounces) cream cheese

2 tablespoons mayonnaise

2 tablespoons fresh lime juice

2 teaspoons Thai fish sauce or low-sodium soy sauce

1 (12.3-ounce) package firm tofu, drained

1 teaspoon dark sesame oil

1 tablespoon minced peeled fresh ginger

1 garlic clove, minced

3 tablespoons minced green onions

3 tablespoons chopped fresh cilantro



1. Place the first 3 ingredients in a food processor, and process until minced.

2. Add lime juice, fish sauce, and tofu; pulse until blended.

3. Heat oil in a small skillet over medium heat. Saute ginger and garlic for 2 minutes.

4. Add onions and chopped cilantro to shrimp mixture, and mix until combined.

5. Cover and chill for 1 hour. Garnish the dip with additional shrimp and cilantro sprig, if desired. Make 3 cups (serving size: 1/4 cup).


Download a free PDF copy of these dip recipes.