Category Archives: recipes

(one serving, 15 to 20 minutes of prep time) 2 tsp olive oil 5 baby carrots 2 green onions 2 large celery stalks 1 clove of garlic ½ cup canned, crushed tomatoes (low sodium) ½ cut chicken broth, low fat … Continue reading →

The quintessential New Orleans dish, traditionally served on Mondays (from John King, who works with me) 1 pound red kidney beans, dry 1 large onion, chopped 1 bell pepper, chopped 5 ribs celery, chopped As much garlic as you like, … Continue reading →

[this is the healthiest muffin we know of and still good tasting; Cathy often doubles the recipe). We got the recipe off Bob’s Red Mill Flaxseed meal (with essential Omega 3 fats]. Ingredients: 1 ½ cup unbleached white flour ¾ … Continue reading →

Below is the granola recipe that Cathy makes and we all love. It takes Cathy about 5 to 10 minutes to measure, mix, etc. It then takes about 1½ hours to bake over low heat. It takes some planning to … Continue reading →

Note: I do not like to eat first thing in the morning. So I pack the following mix in a sandwich bag and take it to work. There I have a bowl. I add water and heat it for a … Continue reading →

[quick and easy; good for portion control] Use one whole wheat pita bread or flat bread / person Grease or spray a cookie sheet. Pre-heat oven to 415 degrees Sauce: (the amount below is enough for several “pizzas”; store what … Continue reading →

(single serving; from Cathy’s diet plan) 2 cups fresh spinach or Romaine lettuce – tear up; put on plate 1/3 cup cooked rice (brown rice would be healthier) – Warm and put on the greens. 4 oz of chicken – … Continue reading →

We have added a new page for recipes (see the top right hand column of the blog for a list of the blogs’s pages) where we will add some of our favorite recipes. We will emphasis on healthy choices. Where … Continue reading →