Monday, May 22, 2017

Cannellini Bean Salad

Easy, versatile, delicious, and healthy bean salad. Experiment with your own flavor combinations.

Ingredients for 4 servings

  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon red wine vinegar
  • 1 tablespoon red onion, minced - I prefer red onion; however, I often improvise when needed, and I used white onion when I prepared this
  • ¾ teaspoon dried oregano
  • 2 cucumbers, peeled (if desired) and diced - I did not peel them
  • 15 oz. can cannellini beans, rinsed and drained
  • 1 red bell pepper, finely diced - I used yellow and orange bell peppers
  • ½ hot pepper, chopped, if desired - I used about ⅓ of a Hungarian pepper, as the one I had was quite large
  • Salt and freshly ground pepper 

Thursday, May 18, 2017

Sweet and Spicy Chicken Marinade

This was so delicious I forgot to take a photo after it was grilled! It has just the right amount of sweetness and spiciness.


½ to 1 lb. chicken breast, boneless and skinless
1 garlic clove, sliced
2 teaspoons fresh ginger, grated
2 tablespoons butter, melted - I used Smart Balance buttery spread
2 tablespoons pure honey or other low-sugar liquid sweetener
1 teaspoon Tabasco
¼ teaspoon kosher salt

About ¾ lb. chicken in marinade before grilling

Monday, May 8, 2017

Sweet Potato Loaf Bread

Moist and delicious!


1 cup cooked and mashed sweet potatoes
½ cup olive oil
2 eggs
¼ cup maple syrup
1 tablespoon water
¼ cup brown sugar blend
1 cup whole-wheat flour
½ cup all purpose flour
½ teaspoon salt
1 teaspoon baking soda

Tuesday, April 11, 2017

Creamy Parsley Spread

I read that parsley promotes bone growth, so I have been thinking of ways to use fresh parsley ever since I had bunion surgery. The link to my surgery blog is near the bottom of this page in the sidebar, if you are interested in that. Parsley is also an excellent source of vitamin K and vitamin C, and a good source of vitamin A, folate, and iron!

I did not measure as I combined the following ingredients. Use a dollop or an entire package of cheese(s), depending on your needs, and then adjust the add-in flavors to suit the quantity used.


  • Low fat soft white cheese, such as cream cheese and/or goat cheese
  • Pinch dried thyme
  • Garlic, minced
  • Fresh parsley, roughly chopped
  • Fat-free milk or fat-free half and half, optional
  • Whole-grain crackers or bread - I used Triscuit Cracked Pepper 
  • Cucumber(s), washed and thinly sliced

Thursday, March 30, 2017

Tumeric Cocoa

I learned about the benefits of tumeric when I was recovering from surgery. Working with the many tumeric cocoa recipe ideas I found online, I came up with the following combination, which I love. Along with the "recovery after surgery" benefit, tumeric has many additional health benefits, which you can read about on the WebMD site. If you are interested in the experience of bunion surgery, you can find that information in my surgery blog.

Delicious tumeric cocoa! 


1 cup unsweetened almond milk - *to use fat-free milk instead, see recipe variation below
1 teaspoon ground turmeric
½ teaspoon coconut extract
1 teaspoon honey
½ teaspoon ground ginger
2 tablespoons cocoa

Wednesday, March 8, 2017

Nutty, Fudgey, Flourless Brownies

There are many flourless brownie recipes on the Internet, if you are looking to reduce carbs. This recipe also has a bit less sugar than most recipes I found.

Brownies ready to store


  • ¾ cup walnuts 
  • ½ cup Truvia
  • ¼ cup unsweetened cocoa powder
  • ½ teaspoon salt
  • ½ teaspoon baking powder
  • 3 eggs, lightly beaten
  • ½ cup nonfat Greek yogurt, mashed banana, or combination - I had 1 small banana, which I mashed, and then I added enough yogurt to equal ½ cup.
  • ¼ cup extra-virgin olive oil
  • 2 teaspoons vanilla extract
  • ½ cup bittersweet or dark chocolate chips - I used Hershey's dark chocolate chips. The sugar content is the same in both flavors, although the dark chocolate chips contain .5 grams more total fat per tablespoon. 

Sunday, March 5, 2017

Cheesy Sweet Potato Tator Tots

Delicious side dish made with leftover mashed sweet potatoes.

Baked tots; ready to eat!


  • 2½ cups [leftover] mashed sweet potatoes
  • ¼ cup finely shredded fresh parmesan cheese
  • 1 egg, lightly beaten
  • 2 tablespoons whole-grain flour
  • 2 tablespoons chives, chopped
  • 2 tablespoons nonfat Greek yogurt, optional
  • ½ cup whole-grain panko bread crumbs, or finely shredded whole-grain bread crumbs
  • 2 to 3 tablespoons Smart Balance butter