Dinner Friday March 16, 2018



Here we have a nice healthy dinner side.


  • 1 bunch of asparagus
  • 5 large white mushrooms, sliced
  • 1 tablespoon olive oil
  • 1 clove of garlic, minced
  • salt and pepper to taste


  1. Preheat oven to 350 F.
  2. Wash and prepare the vegetables. Cut off woody ends of the asparagus and cut into 2 inch pieces. Add to a medium-sized roasting pan.
  3. Slice mushrooms and add to pan.
  4. Add garlic, salt and pepper. Drizzle olive oil and toss to coat.
  5. Roast for 35 minutes.

Provided by: https://www.aheadofthyme.com/2015/12/roasted-garlic-asparagus-and-mushrooms/


Desseret Thuesday March 15, 2018

Raspberry Peach Smoothie Shake


Here we have a fruit smoothie to finish ff the week.


  • 1 cup frozen unsweetened raspberries*
  • ¾ cup chopped fresh peach**
  • ¼ cup REAL® Seal plain yogurt (I use plain Greek yogurt)
  • ⅓ cup REAL® Seal milk (I used Fairlife milk)
  • 1 teaspoon honey


  1. Place all ingredients in blender and blend until smooth, adding a bit more milk as needed if the smoothie is too thick. Serve immediately.

Provided by: https://kristineskitchenblog.com/raspberry-peach-smoothie-shake/

Lunch Wednesday March 14, 2018



Here we have a nice healthy, and filling meal that can be prepared ahead of time. It can be really hard to find time to make lunch.



Chipotle dressing


  1. In a large pan, heat olive oil over med-high heat. Add sweet potato, sauteeing for 8-10 min until browned and softened. Add chicken, chili powder and salt and cook for 10 min until browned.
  2. Meanwhile, cook quinoa according to package directions and make chipotle sauce by mixing all ingredients together.
  3. Add corn and bell peppers to skillet, sauteeing for a couple min. Add quinoa and fresh salsa. Stir in kale and remove from heat. Serve immediately or pack into reusable containers. Serve with chipotle sauce on the side and cilantro on top.

    This recipe is from: https://thegirlonbloor.com/sweet-potato-kale-quinoa-lunch-bowls/


Salad Tuesday March 13, 2018

Strawberry Spinach Salad


Here we have a nice spinach salad this week.


Candied Pecan Ingredient

1 tablespoons butter
1 tablespoons packed light brown sugar
1/2 cup pecan halves
pinch salt

Dressing Ingredients

2 tablespoons granulated sugar
1/4 cup extra light tasting olive oil
1/4 cup white wine vinegar
1 tablespoon Dijon mustard
2 garlic cloves, minced
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon paprika

Salad Ingredients

10 ounces fresh baby spinach – rinsed, dried and torn into bite-size pieces
1/4 small red onion sliced
1 quart fresh strawberries, hulled and quartered
1/2 cup fresh blueberries
1/2 avocado, cut into bite sized pieces


Recipe is from: http://www.theslowroasteditalian.com/2016/05/best-ever-strawberry-spinach-salad-recipe.html
1/2 (5 ounce) package blue cheese crumbles

Breakfast Monday March 12, 2018

Breakfast Oatmeal Cupcakes To Go


This week we have some oatmeal cupcakes. It can be made fresh, or ahead of time to give you a fast and easy breakfast.


  • 5 cups rolled oats
  • 2 1/2 cups over-ripe mashed banana (For all substitutions, see nutrition link below)
  • 1 tsp salt
  • 5 tbsp pure maple syrup, agave, or honey OR stevia equivalent amount
  • 2/3 cup mini chocolate chips, optional
  • 2 1/3 cups water – Increase to 2 2/3 cups if using stevia
  • 1/4 cup + 1 tbsp coconut or veg oil (45g) (Fat-free option listed in the nutrition link below)
  • 2 1/2 tsp pure vanilla extract
  • optional add-ins: cinnamon, shredded coconut, chopped walnuts, ground flax or wheat germ, raisins or other dried fruit, etc.


Preheat oven to 380 F, and line 24-25 cupcake tins. In a large mixing bowl, combine all dry ingredients and stir very well. In a separate bowl, combine and stir all wet ingredients (including banana). Mix wet into dry, then pour into the cupcake liners and bake 21 minutes. I also like to then broil for 1-2 minutes, but it’s optional. (If you let them cool overnight, they’ll no longer stick to the liners.) These oatmeal cakes can be eaten right away, or they can be frozen and reheated for an instant breakfast on a busy day.

Read more at: https://chocolatecoveredkatie.com/2013/01/08/breakfast-oatmeal-cupcakes-to-go/#eAsoW6DO8e8sqRB5.99

Dinner Friday March 9, 2018

Simple Mediterranean Olive Oil Pasta


This week we have a healthy pasta for dinner. Made from a lot of healthy ingredients, but made to still be filling.


  • 1 lb thin spaghetti
  • 1/2 cup Early Harvest Greek Extra Virgin Olive Oil (or Private Reserve Extra Virgin Olive Oil)
  • 4 garlic cloves, crushed
  • Salt
  • 1 cup chopped fresh parsley
  • 12 oz grape tomatoes, halved
  • 3 scallions (green onions), top trimmed, both whites and greens chopped
  • 1 tsp black pepper
  • 6 oz marinated artichoke hearts, drained
  • 1/4 cup pitted olives, halved
  • 1/4 cup crumbled feta cheese, more if you like
  • 10-15 fresh basil leaves, torn
  • Zest of 1 lemon
  • Crushed red pepper flakes, optional


  1. Follow package instructions to cook thin spaghetti pasta to al dente (mine took 6 minutes to cook in plenty of boiling water with salt and olive oil).
  2. When pasta is almost cooked, heat the extra virgin olive oil in a large cast iron skillet over medium heat. Lower the heat and add garlic and a pinch of salt. Cook for 10 seconds, stirring regularly. Stir in the parsley, tomatoes and chopped scallions. Cook over low heat until just warmed through, about 30 seconds or so.
  3. When the pasta is ready, remove from heat, drain cooking water and return to its cooking pot. Pour the warmed olive oil sauce in and toss to coat thoroughly. Add black pepper and toss again to coat.
  4. Add the remaining ingredients and toss one more time. Serve immediately in pasta bowls, and if you like, top each with more basil leaves and feta. Enjoy!


This recipe is from; https://www.themediterraneandish.com/mediterranean-olive-oil-pasta/

Dessert Thursday March 8, 2018

Pan Fried Cinnamon Bananas


This week we have a quick dessert made with bananas.



  • 2 bananas Slightly Overripe
  • 2 tablespoons sugar (you can substitute granulated Splenda, if you like)
  • 1 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • oil spray


  1. Slice the bananas into rounds, approximately 1/3 inch thick.
  2. In a small bowl, combine the sugar, cinnamon, and nutmeg. Set aside.
  3. Spray a large skillet with nonstick oil spray. Warm over medium heat.
  4. Add the banana rounds and sprinkle 1/2 of the cinnamon mixture on top,
  5. Cook for about 2-3 minutes.

  6. Flip the rounds, sprinkle with the remaining cinnamon mixture

  7. Cook for 2-3 more minutes until the bananas are soft and warmed through.


This recipe is from: https://www.dizzybusyandhungry.com/pan-fried-cinnamon-bananas/?crlt.pid=camp.dUVuWcfTZAcS

Lunch Wednesday March 7, 2018

Spinach Tortellini Soup


Here we have a nice spinach soup. It is something you can make for lunch, or have prepared ahead of time so you have some healthy food with easy access.


  • 2 tablespoons olive oil
  • 1 medium yellow onion, diced small
  • 2 large carrots, diced small
  • 2 large celery stalks, diced small
  • 1 teaspoon fine sea salt
  • 8 cups good low-sodium vegetable stock
  • 5 ounces baby spinach
  • 9 ounces tortellini
  • 1/4 cup chopped flat-leaf parsley
  • Freshly ground black pepper
  • Grated parmesan or pecorino, for serving


Heat the olive oil in a large pot over medium-high heat. Add onion, carrots, celery and salt and stir to coat with oil. Cook for about 5 minutes, stirring occasionally, until beginning to soften. If you happen to get distracted and the veggies brown a little bit, it’ll add some nice depth of flavor.

Stir in stock, bring to a boil, then cover and reduce heat to simmer until veggies are tender. Remove lid and add spinach and tortellini. Cook according to tortellini package instructions (usually just simmering for a couple of minutes). Off the heat, stir in parsley and black pepper to taste.

Ladle into bowls and serve with cheese to pass at the table.


This is by: Carolyn

at: https://umamigirl.com/spinach-tortellini-soup/

Salad Tuesday March 6, 2018

Tomato Avocado Salad


Here we have a nice avocado salad. a nice mix to make a healthy snack or side.


  • 1 lb Roma tomatoes
  • 1 English cucumber
  • ½ medium red onion, sliced
  • 2 avocados, diced
  • 2 Tbsp extra virgin olive oil or sunflower oil
  • Juice of 1 medium lemon (about 2 Tbsp)
  • ¼ cup (1/2 bunch) cilantro, chopped
  • 1 tsp sea salt or ¾ tsp table salt
  • ⅛ tsp black pepper


  1. Place chopped tomatoes, sliced cucumber, sliced red onion, diced avocado, and chopped cilantro into a large salad bowl.
  2. Drizzle with 2 Tbsp olive oil and 2 Tbsp lemon juice. Toss gently to combine. Just before serving, toss with 1 tsp sea salt and ⅛ tsp black pepper.


*Note: if you aren’t keen on cilantro, fresh dill is a good substitute

This recipe is from: https://natashaskitchen.com/2015/06/01/cucumber-tomato-avocado-salad/

Breakfast Monday March 5, 2018

Cheesy Mushroom Spinach Omelet



Today we have a nice healthy omelet too start your day off right.


  • 1 1/2 tsp extra virgin olive oil
  • 1/2 cup thinly sliced cremini mushrooms
  • 1/2 cup diced yellow onion
  • 1/2 cup fresh baby spinach
  • 1/2 tsp kosher salt, divided
  • 1/2 tsp black pepper, divided
  • 2 large eggs
  • 1/2 cup shredded low-fat Swiss cheese
  • minced fresh parsley, for garnish
  • nonstick cooking spray


  1. Heat 1 1/2 tsp olive oil in large skillet over MED-HIGH heat. Add mushrooms and onion, cooking about 5 minutes, until golden and soft. Season with 1/4 tsp salt and pepper, then stir in baby spinach until wilted.

  2. Transfer mushroom mixture to plate and wipe out skillet. Crack eggs into small mixing bowl with 1/2 Tbsp water and remaining salt and pepper, and beat with small whisk or fork until blended and a little frothy.

  3. Spray skillet lightly with nonstick cooking spray and heat over MED to MED-LOW. Add beaten egg mixture and stir them around the pan with a rubber spatula, pulling the sides in towards the middle, swirling the pan slightly so the runny egg mixture on top hits the pan and cooks. Cook about 2 minutes, until eggs are just slightly shiny on top.

  4. Add mushroom mixture to one side of the omelet, then sprinkle with cheese. Carefully lift up the edge of the omelet and check to see if the eggs are lightly golden on the bottom. Once they are, gently fold it over the filling.

  5. Slide omelet out of skillet and onto plate to serve.  Serve garnished with minced parsley and extra black pepper if desired.


This recipe is from: https://www.smartskinnyrecipes.com/cheesy-mushroom-spinach-omelet/