Creamy Orange Berry Popsicles

A healthy frozen treat!

What you need:

1 cup orange juice

1 cup frozen mixed berries

1/2 cup vanilla rice milk, or almond milk or coconut milk

Popsicle forms

Mix all ingredients together in a blender, pour into Popsicle molds, freeze and enjoy!

Turkey Muffin Cup Cabbage Rolls

These cabbage rolls are made with ground turkey and brown rice.  They are made in muffin tins so there is no rolling of cabbage leaves!   Silicone muffin cups work best however tin ones work well too.

What you need:

1 head of cabbage.                                                       12 muffin cups

1 1/2 cups cooked brown rice.                                        2 baking sheets

1 pkg ground turkey.                                                          Parchment paper

1 tbs olive oil

1 carrot,shredded

1/2 a zucchini, shredded

1/2 onion, diced

1 tsp oregano

1/2 tsp nutmeg

Pepper to taste

2 cups tomato sauce

1 egg

Preheat oven to 400.  Prepare rice and set aside.  In a large pot bring water to a boil.  Using a sharp paring knife, core the cabbage and cut in half.  When the water is boiling blanch the cabbage in the boiling water for 10 minutes then drain and set aside.

In a large skillet add oil, onion, turkey, carrot and zucchini.  Cook until the turkey is browned and the veggies are tender.  Remove from heat, add the rice, oregano, nutmeg and pepper.  In a small bowl combine 1/2 a cup of the tomato sauce and the egg, mix together then add to turkey mixture.

Place your muffin cups on a baking sheet.  Avoiding the hard spine of the cabbage, line the muffin cups with cabbage, overlapping the pieces so there are no gaps and there is enough over hang to cover the top.  Spoon turkey mixture into each cup and fold the cabbage over top.  Cover the muffin cups with parchment paper and place the second baking tray on top so the cabbage doesn't curl.  Bake on middle rack for 1/2 hour.  Just before cooking time is up, heat the remaining tomato sauce for topping.

Serve and enjoy!

Green Salad my kids will eat and ask for seconds!

O.K.  This is a simple green salad that is open to many, many variations.  The secret to getting my kids to love it, dried cranberries.

I start with mixed spring or baby greens add some cucumber, celery, bell peppers.  Then I add sliced apples, fresh berries (strawberries, blueberries, blackberries, raspberries, whatever I have in the fridge).  Then I throw in some dried cranberries and raisins, chopped dried apricots are also nice.  Toss in some toasted sunflower seeds, or pecans, or walnuts etc.....   Pour on a vinaigrette dressing of your choice and you have a healthy side dish or throw in some chicken and make it a main.

"Creamy" Primavera Linguini

This recipe is for a vegan primavera sauce that is creamy but has no cream.  It is made with cauliflower which is turning out to be a pretty amazingly versatile vegetable.   I used whole wheat linguini however it could be made with any pasta and rice pasta would make it gluten free.  This recipe is vegan, candida friendly and diabetic.

What you need:

1 tsp coconut oil or vegan margarine ( or butter)

2 cloves garlic minced

1 cup of water

1 head of cauliflower in flourets

Salt and pepper to taste

2 tsp olive oil or coconut oil

1 bell pepper

1/2 zucchini 

1 carrot

1/2 - 1 cup of frozen peas

(You can also try adding, broccoli, spinach, mushrooms etc.....)

1 package pasta

"Creamy" Sauce:  in a large skillet on low heat combine the coconut oil and garlic and cook for a few minutes until the garlic is tender but not browned.  Add the water and cauliflower and increase the temperature until it comes to a boil.  Once it is boiling reduce the temperature and let simmer for about 15 minutes until the cauliflower is very tender.  Transfer the mixture to a food processor or blender, add salt and pepper and mix until it is creamy. Set aside.

While you are cooking the pasta put a large skillet over medium heat and add oil.  Then sauté chopped bell peppers, zucchini and carrot until tender.  Add the cream sauce to the sautéed veggies once the pasta is cooked add that to the mixture and combine then add the frozen peas mix and serve.

If you want to add some more authentic flavor sprinkle with Parmesan or vegan cheese before serving.

No Fry Wheat Free Battered Fish

This is how we do fish and chips at home.  Using Corn Flakes or any other flaked cereal (I have also used crisped rice cereal and Cheerios when I have been out of flakes).  The fish is baked at a very high temperature.   This is a very fast meal and a healthy alternative to greasy fish and chips.  Serve it with home made French fries or sweet potato fries (these can be baked at the same time and temperature if you start them 10 minutes before the fish).  Or with rice, cous cous or quinoa.

What you need:

4-8 pieces of white fish (in the photo I used sole)

2 cups of crushed Corn Flakes or other cereal 

Preheat oven to 450.  Prepare a baking sheet with parchment or foil.  Crush the cereal in a Ip lock bag using a rolling pin.  Place each piece of fish in the zip lock individually and coat with cereal, then place on baking sheet.  Bake for approx 10 minutes until fish is oozed through and coating is crispy and slightly browned.  Remove from oven, pair with side and serve.

Super Easy Oatmeal Squares

This version is easy, vegan and uses coconut palm sugar for sweetener so it is diabetic friendly.  They are also wheat free.  Simple to make and really delicious.  I put chocolate on top to add extra decadence but they are just as yummy without.

What you need:

2 cups quick oats

2/3 cup vegan margarine( or butter)

2/3 cup coconut palm sugar

1 tsp vanilla extract

A pinch of nutmeg

Bittersweet chocolate chips (optional)

Preheat oven to 350.   In a large mixing bowl put oats and nutmeg.  In a small sauce pan over medium heat melt the margarine, add coconut palm sugar.  Remove from heat and add vanilla.  Pour mixture over oats and mix well.  Pour into approx 8x8 pan (I use an 8x6 and they are bit thicker) bake for 20 minutes.  Remove from oven onto cooling rack sprinkle the top with chocolate chips and let them melt.  Let cool cut into squares and enjoy.

Savory Yeast Free Bead

This is a savory version of the yeast free bread I have posted before (cranberry orange loaf).  It is really good when paired with the the Rolled Fritatta.

What you need:

3 cups whole wheat flour 
4 teaspoons baking powder
1 teaspoon salt

1 tbs of fresh rosemary

1/2 tbs fresh thyme 
1 1/2 cups rice milk (works with any liquid) I used almond milk this time.
1/4 cup olive oil

Preheat oven to 400.  In a large bowl or stand mixer, mix ingredients in order given.  Form into ball an kneed gently for just one minute.  On baking sheet, form into round or oval, score top and bake for 40 minutes.  Remove from oven, let cool and enjoy.

Vegetarian Tacos

These are meatless tacos that are quick and easy to prepare.

What you need:

1 tbs olive oil

1 block of firm or extra firm tofu

1/2 can of black beans

1 shredded carrot 

Chili powder, paprika, cumin, cayenne pepper, garlic to taste or I package of taco seasoning (start with 1/4 - 1tsp of each and work your way up to suit personal taste).

Taco shells or soft taco tortillas 

Toppings of choice: salsa, cheese, guacamole, tomatoes, lettuce, sour cream, etc...

In a large skillet, add oil and heat to medium high heat.  Crumble tofu into skillet and begin to brown, add black beans and shredded carrot.  Once heated add the spices.  Turn the heat down and stir for a couple of minutes (or add packaged taco seasoning and follow package directions).

While this is cooking heat oven to 350 and heat taco shells on a baking tray for 2-5 minutes.

Spoon tofu mixture into shells and add your choice of 

Date Squares

Who doesn't like date squares?

What you need:
2 cups pitted dates
3/4 cup water
1 tsp lemon juice

1 1/2 cups do quick oats
1 1/4 cups whole wheat flour
3/4 tsp baking soda
1 cup coconut palm sugar
3/4 cup vegan margarine

Preheat oven to 350.
In a medium sauce pan simmer the dates, water, and lemon juice until you can mash the dates.
In a large mixing bowl combine margarine and coconut palm sugar until well blended. Add oats flour and baking soda and mix until combined and crumbly. In a greased 8 x 8 cake pan press in just over half of the oat mixture, spread the dates on top then top with the remaining oat mix. Bake for 20-25 minutes until top is lightly toasted. Cool and cut into squares. Enjoy.

Honey Mustard, Potato and Bean Salad

This salad is a fresh alternative to a traditional potato salad. You can use either green beans or any kind of canned beans. My picture shows green beans however I have used mixed canned beans, kidney beans, and Romano beans in the past.

What you need:
About 4 cups of boiled potatoes. I usually use small, new potatoes and halve them however, if you only I have large potatoes just chop them into small pieces.
2 cups of beans ( fresh green or any canned beans). If you are using fresh green beans blanch them first by putting them in boiling water for about 1 minute.
2 tbs yellow mustard
2 tsp liquid honey
1 tsp apple cider vinegar
1 tbs olive oil
1 tbs fresh thyme


Rinse and drain potatoes and beans in cold water. Combine in large bowl. In a small bowl combine mustard, honey, vinegar, oil and thyme and mix well. Pour sauce over potatoes and beans and mix to coat. Refrigerate for an hour r two before serving.

Quinoa, Wild Rice & Beet Salad

So, I had this salad at a cafe and this my recreation of it. I used canned beets but I think next time I make it I will try grated fresh beets.

What you need:
1 1/2 - 2 cups cooked quinoa
1 1/2 - 2 cups cooked wild rice
1can sliced beets or 2 cups fresh shredded beets
2 tbs fresh dill
Salt and pepper to taste

In a large salad bowl combine quinoa, rice, dill, salt and pepper. Add beets and mix together. Refrigerate for a few hours prior to serving to let all flavors combine,

* my friend Brad tells me that this salad mixed with Sophie's Favorite Carrot Salad (see previous post) is a very tasty mix.