WHOLE WHEAT CREPES AND BLUEBERRY CREAM CHEESE

We love crepes at our house. We use soft white whole-wheat flour to make them full of protein, vitamins and fiber. Butter is almost a must. And these crepes are delicious.

I just developed this super simple, berry bursting spread recipe to serve with the crepes, and I love it! If you prefer only sweet, dessert-like fillings, simply omit the green onion. I personally love the contrasting flavor they add to the dish, so I prefer to leave them in.

Crepe Recipe

Soft white whole-wheat flour – 1 ½ C

Baking powder – ½ teaspoon

Salt – ½ teaspoon

Milk – 2 C

Butter, melted – 2 T

Vanilla – ½ teaspoon

Eggs, large – 2

Butter – for greasing the griddle

Mix all dry ingredients. Stir in milk, melted butter, vanilla and whisked eggs. Pour about 1/3 cup of batter onto a generously-buttered griddle, and cook at medium to medium-high heat. When bottom begins to brown, flip over and cook the other side. Make sure to butter the griddle between each crepe.

Blueberry Cream Cheese Recipe

Neufchatel cheese – 8 oz

Blueberries, fresh – 1 ¾ C

Green onions, thinly sliced – 4

Dates, fresh, pitted, and diced – 4

Gently heat the cheese until it is soft and spreadable. Blend in onions and fruit. Spread on a warm crepe, roll up and eat. Delicious!

MOUTH-PLEASING MASHED POTATOES

This simple rendition of mashed potatoes is my favorite. It uses fresh garlic and sumptuous butter. Another favorite ingredient, sour cream, really adds to the depth of flavors. Enjoy!

Recipe

Potatoes, russets/reds, half of peels removed, cut into 1 inch chunks – 8 cups

Butter – 2 T

Garlic cloves, pressed – 2

Granulated onion – 1 ½ teaspoons

Milk – ¾ - 1 C

Sea Salt – 1 ½ teaspoons

Sour cream – ½ to 1 C

Boil potato chunks until soft enough to pierce with a fork. Drain. Add butter and allow to fully melt. Add all other ingredients and blend until

CREAM CHEESE CHICKEN SALAD

For dinner tonight, I put this amazingly simple and delicious salad inside mini peppers. Roasting them really brings out the onion and garlic flavors of the salad. You will love this easy recipe!

Recipe

Chicken Breast, roasted and chopped fine – 2 breasts

Mizithra cheese – ¼ C *optional

Green onions, sliced thin – 6

Garlic cloves, pressed – 2

Mayonnaise – ½ C

Sour cream – ¼ C

Neufchatel Cheese – 8 ounces

Combine all ingredients and mix gently. This is wonderful served on toast, a bed of salad greens, or stuffed inside of mini-peppers and then roasted for 7-10 minutes. Enjoy in good health!

EASY CHICKEN SALAD

One of my favorite, go-to dinners. My family will attest that this is featured on the monthly menu at least twice! Very simple, very nourishing, and a great way to use left-over chicken.

Recipe

Romaine hearts, chopped – 2 heads

Fresh Mushrooms, sliced – 2 C

Tomatoes, wedge-sliced – 3 or 4

Chicken, chopped in 1 inch pieces – 2 to 3 C

Cucumber, sliced – 1

Avocado, chunked – 1

Roasted sunflower seeds – ½ C

Combine salad ingredients. Top with my homemade ranch dressing recipe. Delicious!

SPROUTED WHEAT BERRY AND FRUIT SALAD

Pictured above are spicy, zesty, delicious mustard greens. They are an essential ingredient to the below dish, so don't forget them!

This is definitely a hearty main dish salad. It is vibrant, full of great textures, and delicious. The mustard greens give it a kick, and the homemade dressing puts it over the top! Enjoy in good health!

Recipe

Salad ingredients

Romaine hearts – 2 heads, chopped (about 8 cups)

Mustard greens, finely chopped – 1 C

Salted/Roasted cashews , chopped – 1 C

Sprouted white wheat berries – 2 C

Dried cranberries – ½ C

Apple, chopped – ½ C

Dressing ingredients

Nonfat Greek yogurt – ½ C

Mayonnaise – ½ C

Sour Cream – ¾ C

Basil leaves, fresh and minced – ¼ C

Freshly minced onion – 1 ½ T

Garlic clove, freshly squeezed - 1

Combine salad ingredients. Blend dressing ingredients. Mix dressing (as much is desired) with salad and enjoy!

YUMMY QUICK TERIYAKI SAUCE

I never to need to eat out for Teriyaki again! And this sauce is so inexpensive and delicious. My kids preferred this far above the store brand we purchased. Super easy, so you can have this treat any night you wish!

I sautéed some chopped bok choy, red bell pepper, sweet onion and zucchini. I lightly dressed the veggies with this sauce, and miracle of miracle, the kids ate them right up! 

RECIPE

Vegetable oil – 3/8 C

Soy sauce – ¼ C

Demerara (or white sugar) – 1 ½ T

Garlic cloves, pressed – 2

Fresh ginger, minced – ½ T

Ketchup – 2 T

Fish sauce – 1 tsp

Liquid smoke – 1/8 tsp

Black Ground Pepper – a dash

Mix and cook over medium heat for a few minutes, until sugar melts. Allow flavors to get friendly (about 30 minutes in the fridge) then serve. Enjoy and repeat!

EASY TOSTADAS

Tostadas are an easy to prepare, attractive and delicious dish. This variation on tacos doesn't require meat, but provides whole protein via the bean and corn combination.

To be extra healthy, you can make your own refried beans, without added oil or butter. Simply cook beans until soft, then puree in a food processor with a little water. Add salt and garlic, and voila: homemade refried beans!

Recipe

Corn tortillas - 12

Canola oil – ¼ C

Refried Beans – 1 C

Sour Cream – ½ C

Non-fat greek yogurt – ½ C

Taco seasoning – 2 T

Shredded cheddar cheese – 1 C

Roma tomatoes, chopped – ¾ C

Green onions – 4, chopped

Lettuce, finely shredded – 1 ½ C

Cilantro, chopped – ½ C

Black Olives, sliced – ½ C

Heat oven to 300 degrees.  Semi-dry out tortillas by cooking for approximately 10-15 minutes.  Heat oil in frying pan over medium heat. Fry tortillas until just browning and crisp.

Mix sour cream, yogurt and taco seasoning.

Layer tostados, beginning with crisp tortilla, followed by beans, sour cream mixture, cheese, lettuce, green onion and tomatoes. Feel free to garnish with cilantro and olives if desired.

Super easy, and very wholesome.  J Eat in Good Health!

TURKEY, GREEN BEAN, & POTATO CASSEROLE

I love green bean casseroles. Well, not all of them. Some are not that great. But this one, this one takes the cake. No canned soups full of MSG and flavor-enhancers here, uh-uh. I love the simple, flavorful sauce this recipe incorporates. It is really good, and with ground turkey and potatoes added in, an easy main dish.

My other favorite about this recipe is it uses up day-old hashbrowns. I go a little crazy sometimes when I make hashbrowns, and we end up with leftovers. Day-old hashbrowns lose their pizazz, but really add to the texture and nutrition of this delish recipe.

Recipe

Ground turkey – 16-20 oz

Onion – ¾ C diced, divided

Garlic – 3 cloves, freshly pressed

Butter – 2 T and 1 tsp

Whole Wheat Pastry flour – 2 T (or sub white four)

Salt – 1 tsp

Demerara – 1 tsp (or sub sugar)

Sour cream – 1 C

French Style Green Beans – 3 -  15 oz cans

Day old hashbrowns – 1 C

Grated mozzarella cheese – 1 C

Preheat oven to 350.

On stovetop, melt 1 tsp butter over medium heat in a good sized skillet. Add ½ C diced onions and cook until starting to soften, about 4 minutes. Add in ground turkey and garlic and cook until turkey is done. Pour out of pan and set aside.

To make the sauce, in the skillet, melt 2 T butter. Stir in flour until smooth. Cook one minute, then remove from heat. Add in salt, demerara (or sugar), ¼ C diced raw onion, and sour cream. Stir until well combined.

In large bowl, combine turkey/onion mixture, green beans, hashbrowns, and sauce. Stir to coat.

Transfer to 13 X 9 baking dish. Cover with foil. Cook at 350 for 30 minutes. Remove and top with cheese. Place back in the oven and cook, uncovered, until cheese is melted.

EAT IN GOOD HEALTH!

7-LAYER BEAN DIP

So…Mexican food is pretty much amazing. It can also be amazingly unhealthy. Way too much oil/lard/deep fry isn't good for anybody. This dip is substantial, full of fresh ingredients, and much better for you than a deep fried chimichanga or deep fried taco shell! 

The best and healthiest way to enjoy this recipe is to make your own refried beans first. You can find any number of recipes for this online, though if you want mine, just post a comment, and I’ll share it with you.

Recipe

Homemade Refried beans – 2 C

Avocados – 3, smashed

Salsa – ¾ C

Nonfat Greek Yogurt – 1 ¾ C

Taco seasoning – 1 T (or more/less to taste)

Part-skim mozz cheese – 2 C shredded

Green onions – 6 finely chopped

Roma tomatoes – 4, seeded and finely chopped

Black olives – 1 can, finely sliced

In 13 X 9 pan, evenly spread refried beans. Next, mix smashed avocados and salsa. Spread evenly on top of beans. Then, mix yogurt and taco seasoning. Spread on top of guacamole. Sprinkle shredded cheese, green onions, tomatoes and top with black olives.

This dish is delicious cold, served with whole grain chips. However, if you prefer it warm, heat it at 350 degrees for 20 minutes to yield YUMMY results. ENJOY in GOOD HEALTH!

EGG AND VEGGIE SCRAMBLE

The incredible, edible egg. A nearly perfect food, and complete source of all the essential amino acids we need. They also boast a host (15 +) of necessary vitamins and minerals, while coming in a slim, 155 calorie package!

So, I refuse to make cheesy eggs. Boring, cop-out, and too bland for my taste. I fry up some delish veggies to scramble into the amazing eggs. And who can resist a little cheese on top?

Recipe

Butter – 2 T

12 eggs

Green onions – 3, chopped

Red bell pepper – ¼ C chopped

Green bell pepper – ¼ C chopped

Mushrooms – ½ C chopped

Mozzarella cheese – ¾ C shredded

Melt 1 T butter over low heat on large skillet. I use family size oven-top skillet that covers two burners. Pour all veggies into skillet and cook until softened, about 5 minutes.

Pour cooked veggies onto a plate to wait. Whisk eggs and season with any salt or seasoning you prefer. I like Johnny’s. Melt another tablespoon of butter in the skillet on medium-low heat. Pour whisked eggs onto skillet and begin to cook, stirring occasionally. After about 6 minutes, just when eggs are beginning to form into delish-looking clumps, add in veggies. Stir in well, and continue to cook just until eggs are almost dry. Dry eggs are gross, so don’t go that far. The finished product should still have some gloss!

When done cooking, sprinkle with cheese and serve to your much-appreciative fam.  Eat in Good Health!

WHOLE WHEAT BANANA BLENDER PANCAKES

So…if you love banana pancakes, but want to make them even healthier, than look no further. These are SO GOOD! I made about 80 of them the other day for my family of 7. There were NO leftovers.

Seriously.

It’s also a cool way to make the batter…in a blender. From whole grains. No need for refined flours here, no ma’am!

This is such a great way to use bananas that are on their way out…too brown to enjoy straight from the peel. Their over-ripeness actually sweetens the pancakes as they cook. You can top with syrup if you desire, but you certainly won’t need to!

You will not regret making these delicious cakes from heaven. The whole wheat flour only adds to the beautiful contribution they make to your body. 

They do cook differently, and are flatter than your traditional pancake. DON’T let that fool you. They taste mooch-o better than your traditional, baking-powder pancake. Trust me.

Recipe

Soft White Whole Wheat kernels – 1 C

Milk – 1 ½ C

Eggs – 2

Oil – ½ C

Honey – 1 T

Baking Powder-  1 T

Salt – 1 tsp

Bananas – 6, sliced into very thin slices

Pour wheat and 1 cup of milk in blender. Blend for 2 minutes. Add remaining ½ cup of milk. Blend 2 more minutes. Add eggs, oil, honey, baking powder and salt. Blend til well mixed. Then fold in baking powder.

Pour on buttered griddle or frying pan, then quickly place 3 banana slices on each pancake. As it begins to bubble (about 2-3 minutes), turn over to cook the other side about 2 more minutes.

You won’t need syrup or honey for sweetness, but if you choose to use it, it will taste amazing.

HAPPY BREAKFAST!

WHOLE WHEAT PUMPKIN CRANBERRY BREAD

This is a staple of the fall season. But I can’t wait for fall. So I made some today. J I feel so good when I eat this bread. The whole grain flour, the pure demerara, homemade pumpkin puree, and tart cranberries are SO nourishing in their own respects.

Toasted with butter and a little honey, these are over the top.

They make a great gift or snack when baked as muffins too!

Recipe

Pumpkin puree – 1 ½ C, or 15 oz canned pumpkin

Demerara – 1 C, or sugar

Oil – 2/3 C

Vanilla – 2 tsp

Eggs – 4

Whole wheat pastry flour – 4 C (or sub 3 C white flour)

Baking soda – 2 tsp

Salt – 1 tsp

Cinnamon – 1 tsp

Cloves – ¾ tsp

Baking powder -1/2 tsp

Chopped cranberries – 1 ½ C

Preheat oven to 350 degrees. Move oven rack so tops of bread pans will be in the center of the oven. Grease bottoms only of 2 loaf pans (8 or 9 inches in length). If making muffins, prepare liners (24).

Mix pumpkin, demerara, oil, vanilla and eggs together. Stir in remaining ingredients (except cranberries) until just evenly mixed. Stir in cranberries, then pour into pans. Bake 40-60 minutes (for bread) keeping a close eye. When a toothpick inserted in the middle comes out clean, and the top is evenly browning, they are done.

Get the butter ready to slather, and commence drooling. J

WORLD'S BEST RANCH

I make ranch homemade. I didn’t always. I used to buy the stuff on the best sale at the local grocer’s.

But, I decided I wanted to find a delicious, inexpensive, variety with no MSG, that I could tailor to be healthier. One with a few ingredients, all of which my kitchen would regularly contain. No preservatives, guar gums, funky flavor protectors, etc.

My kids love this stuff, as do my husband and myself. And it only takes about 5 minutes to make, so it’s an easy sacrifice. At my son’s urging, I will now share it with the world. Here’s looking at you, earth!  J  One more reason to eat your veggies with glee!

RECIPE

Milk, 1 percent – ½ C

Mayo – ½ C

Nonfat Greek Yogurt – ½ C

Salt – ½ tsp

Parsley flakes – 1 tsp

Onion, minced or dehydrated granules – ½ tsp

Garlic, fresh pressed – 1 large clove

Pepper – a dash

Mix and refrigerate. Add more milk to thin, more yogurt to create a thicker dip.

Warning: Your friends will ask you for this recipe. Don’t be alarmed at your new-found celebrity.  J

CREAMED CHEESE ARTICHOKE DIP

You'll love this dip.

Not because I said so.

But just for the record, I am saying so.

So when you make and eat this, just remember, "Kelly told me so."  :)



Artichokes are our friends. They contain one of the highest antioxidant counts in the edible plant family. They can help restore proper HDL/LDL ratios, and artichoke leaves have been shown to contain substances that can help alleviate irritable bowel syndrome.

So...amazingly, when we EAT WHOLE, we can BE WHOLE. Enjoy this recipe in good health.

RECIPE

Artichoke Hearts - 1 1/2 cups, chopped
Sour cream - 1 cup
Neufchatel cheese - 8 ounces
Shredded parmesan - 1 cup
Garlic - 2 cloves, pressed

Soften neufchatel cream cheese, then stir in the rest of ingredients. Heat in a glass dish at 350 for 12-15 minutes. Enjoy with various crudites or whole-grain crackers.

PINEAPPLE PULLED PORK

I love fresh pineapple. Sweet, juicy, tender perfect morsels far superior to the canned variety. Pulled pork is also a favorite in our home. With summer weather on the way, it is high time the twain should meet!

This dish is super easy with a slow cooker. I always roast my meat this way, preserving so much moisture and flavor, while giving me more time to accomplish other kitchen tasks. Like tasting. Or sampling. Or maybe eating a healthy portion of dinner before dinner hour has come. :) Oh...confessions of a food lover.

Well, here's to your health. ENJOY this delectable, unique version of pulled pork.

Pork roast - 2 lb size
Fresh pineapple - 1 C cut into small slivers
Garlic - 2 cloves, pressed
Green onions - 3, sliced thin
Molasses - 2 T
Fish sauce - 1/2 tsp
Sesame Oil - 2 T
Worcestershire sauce - 1 T
Salt and Pepper to taste

First roast pork until done and pulls tenderly apart. Next, combine rest of ingredients, stir til mostly combined, then pour over pork and allow to marinate (not on heat) for at least 20 minutes. Serve over rice, lettuce, or on a sandwich. ENJOY in good health!

CURRIED CHICKEN PARMESAN ARTICHOKE SALAD

This stuff is GOOD. Very good. My mother will vouch for that. Maybe not my 4-yr old, but let's consider the palette, shall we?  :)

This recipe is so wholesome. Whole-roasted chicken, chopped. Add in marinated artichoke hearts, shredded Parmesan, diced green onions...you know this is going to be healthy and delish. You can put it on bread, over rice, on salad, pair with crackers. I love to put it inside of romaine heart lettuce leaves for an added boost of vitamins and fiber.

I am in the process of changing my camera dock to a new computer, so the picture won't be up for a little bit. But really, it wouldn't convince you anymore than the above description! I'll get a picture up on this post asap.

For now...just trust me that it's amazing. Give it a whirl!

Roast chicken, shredded or chopped to bite size - 2 C
Marinated artichoke hearts, drained and quartered - 1 C
Shredded Parmesan cheese - 1 C
Green onions, thinly sliced - 4 medium
Mayonnaise - 3/4 C
Nonfat Greek Yogurt - 3/4 C
Yellow Curry powder- 1 1/2 tsp (or more if you want it spicy)

Combine mayo, yogurt and curry and stir gently to combine. Add all other ingredients, stir and serve on rice, bread, crackers, or lettuce. ENJOY!

BREADED EGGPLANT

Who isn't looking for more ways to eat veggies?

Nutrition science tells us the greater the variety of vegetables we eat, the better variety of nutrients we'll take in. Remember, most of our calories should be eating to live, not the other way around. I can't say I'm perfect at this creed.   ;)

I've been making this recipe for a few years. And each time I do, I eat almost the whole plate! Even the kids enjoy munching on these, if dipped in a little marinara or homemade ranch. Which are delightful additions, I must admit.

Here's to your health, and your taste buds!

(my pieces shown above came from a ginormous eggplant...so the eggplant

circle pieces were then cut into quarters)

BREADED EGGPLANT

Eggplant - 1 lb (1 very large, 2 medium or 5 small)
Eggs - 3
Wholewheat, Italian seasoned bread crumbs - 1 C
Parmesan Cheese - 1/2 C finely grated
olive oil

Peel eggplant and cut off ends. Slice into rounds 1/4 inch thick. If pieces are still too big for your liking, slice into yet smaller pieces, still maintaining the 1/4 inch thickness.

Whip three eggs in a bowl. Combine breadcrumbs and Parmesan cheese in a separate bowl. Dip eggplant pieces in the egg, then coat in the breadcrumb/cheese mixture. Careful not to drip gobs of egg into the breadcrumb bowl. That's gross. I know cuz I've done it. Just a few times.  ;)

Cook pieces on medium heat, in skillet with a scant covering of oil - about 1 1/2 T for a 12 inch size frying pan. After a bout 4-5 minutes, flip to the other side and cook another 4 minutes. Careful not to blacken.

The goal is a moderately soft, but not soggy-through when bitten, piece of delicious eggplant. Enjoy in Good Health!

TEMPTING TABOULI

As I sit here typing, my hair is dripping. I grabbed an all-too-rare mid-afternoon shower while my 4-yr-old sleeps. But before I style my locks and put on my face (eyeliner is essential) I had to post this recipe. FYI, the picture does not do it justice. I need a better camera. And maybe a photography class. Yep. That'd be it.

TABOULI:  a delish, easy to prepare salad hailing from the middle-east. YUM. That's about all I can say. The flavors beautifully complement each other. I never tire of this super healthy, whole food treat.

Bulgur - 1 C
Parsley - 2 bunches (500 grams)
Mint leaves - 1/2 C finely chopped
Green Onions - 8, thinly sliced
Tomatoes - 4, seeded and chopped into 1/2 inch chunks
Cucumber - 1, seeded and chopped into 1/2 inch chunks
Lemon juice - 1/2 C, or to taste
Olive oil - 1/3 C, or to taste
Salt-  to taste

Soak bulgur in warm water until soft - about 10-12 minutes. Pour into strainer lined with a flour sack. Squeeze dry.

Remove parsley leaves and mint leaves from stems. Process leaves in a food processor until fine.

Combine all ingredients and season with salt to taste.
Refrigerate for several hours to allow flavors to combine. ENJOY!

This post is for my mom. She introduced me to this amazing food, and I love her for it! It continues to be one of her all-time favorite salads.

HOMEY HASHBROWNS

Potatoes are one of my FAVORITE whole foods. So easy, so comforting, so wholesome. They get a pretty bad rap in current nutrition media, but they are delicious, and one of God's great gifts to us carb lovers! Enjoy this super simple recipe.

6 whole russet potatoes, scrubbed/rinsed clean
olive or canola oil
s & p

Shred potatoes - skins and all. Heat a family-size stove top skillet to medium-high. Drizzle a few tablespoons of oil evenly over the skillet. Place shredded potatoes evenly in a thin layer over oil. Salt and pepper to taste. Drizzle a few more tablespoons over the top of potatoes.

Cook until cooked through, flipping at approximately 10-15 minutes. Cook additional 5-8 minutes. Serve with ketchup, or fried eggs with runny yolks. YUM!