Category Archives: Recipes

Balsamic Herb Chicken


Perfectly flavored herb-baked chicken with only 5 seasonings. Yeah. Whoa.

Servings: 4, Serving Size: ¼ of 1 lb chicken breast

Calories:  224, Protein: 25 g, Carbohydrate: 6.5 g, Fat: 9.9 g, Sodium: 448 mg


1 lb boneless, skinless chicken breast, cut in half

1 cup fresh parsley

½ cup balsamic vinegar

2 tbsp olive oil

½ tsp salt

1 tsp chili powder


In a food processor, blend the parsley, balsamic vinegar, olive oil, salt, and chili powder together.

 Put chicken in a re-seal able bag, and pour sauce over it. Refrigerate for at least an hour.


Set oven to 450 degrees F.

Place chicken on baking rack, place foil pan underneath to catch drippings.  (You can also use a grill if you so desire).


Bake for 25-30 minutes.

Balsamic Herb Flavored Chicken

Serve warm. Pictured here with some Quinoa fried rice. 

Quinoa ‘Fried Rice’

Quinoa Fried Rice

I love Quinoa because of its nutty flavor, and it also works as a great substitute for rice which is my favorite starch.  Feel free to be as creative as you want with this recipe, by adding in your own combination of favorite veggies.

Servings: 5, Serving Size: 1 cup

Calories:  198, Protein: 5.96 g, Carbohydrate: 27 g, Fat: 7.76 g, Sodium: 264 mg, Fiber: 4.03 g


Quinoa Ingredients

1 cup quinoa

3 celery stalks, chopped

1/3 cup green onions (only the green part)

½ cup red onions, chopped

1 cup cherry tomatoes, halved

1 cup chopped fresh parsley (optional)

2 garlic cloves, chopped

1 tsp ginger root, chopped

½ tsp salt

½ tsp curry

2 tbsp olive oil


Cook quinoa according to directions on package.  Add salt and bring to a boil until nice and fluffy.


In a wok or frying pan, stir fry the onions, celery, tomatoes, garlic and ginger in olive oil for about 5 minutes on medium heat.

Quinoa And Veggies

Next, add in quinoa, curry and parsley. Mix together and let cook for an additional 5 minutes. Serve warm.

Fig Salad

Fig Salad

Channel your inner gourmet chef with this fig salad.  Even though dried figs are available year round, there is nothing quite like the deliciously honeyed taste of fresh figs.  They are in season from June through the early fall.

Simple toppings like figs are what make salads ‘un-boring’, unique, curiously inviting, and definitely extra special.

Servings: 1

Calories:  182, Protein: 5.48 g, Carbohydrate: 36.2 g, Fat: 3.76 g, Fiber: 7.63 g


8 cucumber slices, sliced about 1 inch wide

2/3 cup fresh brown figs, halved (you may use green figs if you wish)

2 cups baby romaine lettuce mix

½ cup baby arugula

6 grape tomatoes, halved (cherry tomatoes work just fine)

1 tbsp garlic and herb crumbled feta


Layer romaine lettuce and arugula on a plate. Top with cucumber, tomatoes and figs. Sprinkle feta cheese on top.

The salad would go perfectly with raspberry vinaigrette dressing.  It can also be eaten as is without dressing (which I prefer).


Baked Apples with Walnuts

Baked Apples

Servings: 6, Serving Size: 1/6th of apples

Calories:  190.5, Protein: 1.95 g, Carbohydrate: 18 g, Fat: 13.6 g, Fiber: 3.47 g, Sugar: 12.8 g


4 red delicious apples, chopped

1 tbsp allspice

½ tsp ginger

1 tsp cinnamon

1/3 cup butter unsalted, melted

2 tbsp brown sugar

1/3 cup almonds


Preheat oven to 450 degrees F

Combine all spice, ginger, cinnamon and brown sugar in a small bowl. Set aside.

Rinse apples, pat dry and cut into chunks before placing in a baking dish.

Sprinkle apples with the spice mix, then top with walnuts.

Pour the melted butter over the apples, and bake for 20 minutes.

You can eat apples as is, or with a scoop of ice-cream for an extra yummy treat.

Baked apples and walnuts


Baked Tomatoes with Feta Cheese

Baked Tomatoes with Feta Cheese

Servings: 10, Serving Size: 1 tomato half

Calories:  35.0, Protein: 0.55 g, Carbohydrate: 2.43 g, Fat: 2.83 g, Sodium: 148.0 mg


Ingredients for Baked tomatoes

5 robust tomatoes, halved

10 fresh basil leaves, chopped

2 tbsp olive oil

3 tbsp Feta cheese


Set oven to 400 degrees F.

Rinse tomatoes, and pat dry with a paper towel, then slice in half.

Set each tomato half in a baking dish, and top with feta cheese and basil.

Coat with olive oil, before setting tomatoes in the oven.

Baked Tomatoes

Bake for 25-30 minutes. Enjoy while warm. 

Black Bean Burger

Black Bean Burger

Black Bean Burgers

Servings: 8, Serving Size: 1 patty

Calories:  158, Protein: 6.95 g, Carbohydrate: 31.3 g, Fat: 1.91 g, Fiber: 4.91 g,Sodium: 372.6 mg


1 can (15 ounce) reduced sodium black beans, rinsed

1 can (15 ounce) of corn

1 1/3 cup Panko crispy bread crumbs

½ green bell pepper, diced

2/3 cup onion, chopped

½ cup mushrooms

1 egg, whisked

1/3 cup Anaheim pepper, chopped (optional)

1 tsp garlic

1 tsp knorr beef bouillon powder (you can substitute with 1/4 tsp of salt)

½ tsp curry powder


Preheat oven to 375 degrees F. If grilling, preheat outdoor grill.

Rinse black beans and drain excess water.

Blend together corn, onions, peppers, mushrooms and black beans. You may add up to ½ cup of water if needed for blending.

When all the ingredients have been blended, pour into a sieve to remove excess liquid. Use a spoon to press the excess liquid out by adding a bit of pressure to the pureed mixture.

Black Bean Puree

Add garlic, knorr seasoning, and curry, to drained pureed mixture.

In a small bowl, whisk egg, and combine with bread crumbs. Add this to the puree beans and mix thoroughly.

Line a baking sheet with parchment paper, and using a ¼ cup scoop, scoop out puree beans and form into patties (you should get 8 patties). Place in the oven for about 20-22 minutes.

Bean patties

 If grilling, place patties on a lightly oiled foil sheet and grill each side for 10 minutes.

Serve on whole wheat bun and other fixin’s. You can be creative and use chickpeas or soy beans instead of black beans. You can also use your own unique blend of seasonings. 

Baked Sweet Potato Fries

Baked Sweet potato fries

Servings: 4, Serving Size: ½ sweet potato

Calories:  82, Protein: 1.17 g, Carbohydrate: 12.3 g, Fat: 3.45 g, Potassium: 237 mg


Sweet potato

2 large sweet potatoes, peeled and sliced into 1/4 wide inch strips

½ tsp garlic powder

½ tsp black pepper

½ tsp paprika

1 tbsp olive oil


Preheat oven to 425 degrees F.

Line a baking sheet with parchment paper.

In a large bowl, toss sweet potatoes with garlic powder, black pepper, paprika and olive oil.

Spread sweet potatoes on the baking sheet without overcrowding. Bake for 35 minutes or until golden brown.

If you are using a grill, place sweet potatoes on aluminum foil, lightly coated with cooking spray or oil. The cooking time will be shorter, therefore pay attention so that they are not overcooked.

Sprinkle salt to taste.

Fruit Pizza

Fruit Pizza

Servings: 12, Serving Size: 1 square

Calories:  250.4, Protein: 3.48 g, Carbohydrate: 37.0 g, Fat: 8.85 g, Sugar: 17.9 g



2 ¼ cups all purpose flour

1 tsp baking soda

½ tsp baking powder

½ cup butter, softened

1 egg

2 tbsp vanilla extract

¾ cup white sugar

2/3 cup blueberries

1 cup strawberries, chopped

1 ½ cup mandarin oranges

1 ½ cup pineapples

1/3 cup honey nut flavored cream cheese (or regular cream cheese)

Whipped cream (optional)


Preheat oven to 400 degrees F

Combine flour, baking powder and baking soda in a bowl.

In another large bowl, cream sugar and butter together. Add in the vanilla extract and the egg. Mix together.

Add the creamed sugar mixture a bit at a time to the flour. Mix together with a spatula, until thoroughly combined to form the dough (the resulting texture will be almost similar to that of pizza dough).

 Press the dough into a cookie pan or sheet cake pan.


 Bake in the oven for 15 minutes. The dough should be cooked and golden brown, but not too crisp.

Let the dough cool completely before adding the toppings. What you get is a delicious cookie-cake like base. Spread the cream cheese over the dough before topping with fruit.

Fruit pizza spread

You can make any design or patterns you like. This is totally optional but you can spray whipped cream on the outer edges of the fruit pizza to jazz it up a bit.

Use a pizza slice to divide the dough into 4 columns by 3 rows, resulting in 12 pieces. 

This is a sweet, but not too sweet treat. It’s perfect for brunch, or even the occasional indulgent breakfast.  You can use your own fruit combinations or flavored cream cheese combinations to keep things interesting. 

Fruit pizza slices

Mango & Mint Infused Salmon

Mango and Mint Fish

Servings: 3, Serving Size: 2 fillets

Calories: 152, Protein: 11.8 g, Carbohydrate: 8.05 g, Fat: 7.79 g, Sodium: 136.7 mg


Mango Salmon

3 tilapia fillets (4 oz each), cut in half

8 fresh mint leaves, chopped

1 cup mangoes, chopped

1/2 cup red onion, diced

Cooking Spray


1 tsp black pepper

1 ½ tsp garlic paste or 3 garlic cloves

2 tsp paprika

¼ tsp salt

2 ½ tsp olive oil

1/3 cup balsamic vinegar


Combine the ingredients for the sauce in a bowl and set aside.

Lightly grease a baking dish with cooking spray. Place the fillets in the dish and top with mango, mint, and onion.

Baked Salmon

Pour sauce over salmon and set the salmon in the refrigerator for an hour (this will give the salmon time to soak in the sauce).

After an hour, bring the salmon out of the refrigerator and pre-heat the oven to 375 degrees F.

Spray a layer of cooking spray over the fish before setting it in the oven.

Bake the fish for 30-35 minutes or until flaky with a fork. 

Loaded Oatmeal

Loaded Oatmeal

I love Cascadian Farm’s fruit and nut granola mix because it contains organic whole grain oats, crisp rice, raisins, cranberries, sunflower seeds and almonds. You can substitute it with another granola mix of your preference.

Servings: 2, Serving Size: 1 cup

Calories: 350, Protein: 8 g, Carbohydrate: 69.5 g, Fat: 5.25 g, Sodium: 192.5 mg, Fiber: 5 g


Oatmeal ingredients

1 cup low-fat or skim milk 
1 packet Rachel Ray Apple Cinnamon Instant oatmeal 
3/4 cup Cascadian Farm fruit and nut granola mix
1/4 cup Craisins
1 red Anjou pear 


On Low medium heat, cook chopped Anjou pears in a shallow pan, with ½ cup of water for until the pears begin to soften. Add in the instant oatmeal and an additional ½ cup of water, letting them cook together for 5 minutes.

Add in the Craisins, granola mix, and then top with skim milk. Mix together. Turn off the heat and serve.