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Recipes I've Shared:

Tamz Red Garnet Homefries

A healthier version of your mom's breakfast potatoes from the cast-iron skillet.

Tamz Greek Cream Cheese Dip

Use cream cheese at room temperature for easier mixing.

Tamz Smoked Oyster Jambalaya

My twist on this hearty stew.

Tamz Baked Potato Soup

Pre-bake the potatos and sautee the onions and celery to speed cooking time.

Tamz Mediterranean Shrimp Spread

This is a VERY flavorful spread! If you opt to skip the shrimp, you still have a delicious spread.

Tamz Shrimp & Quinoa Stuffing

This makes a good side dish or as a stuffing in bell peppers.

Tamz Vegetarian Enchilada Casserole

This could be considered vegan, except that the almond cheese has some casein added. Otherwise a tasty vegetarian casserole. You can adjust for the level of spiciness you prefer.

I don't used canned beans, so that helps cut down a bit on the sodium. I call it 'lowsat' because of the minimal amount of saturated fat.


Incredible! (1 rating)
Tamz Greek Tomato Salad

To maintain a vegan status I do not include feta cheese, but for those who prefer, add about 1 tbs to your serving.

Tamz Vegan Mexican Salad

I serve this tasty treat as a side-salad but it can also be warmed and served as a side-dish or served in a pita or wrap.

Tamz Vegan Mediterranean Salad

I serve as a chilled side-salad, but it also makes a great side-dish when warmed.

Tamz Artichoke and Roasted Red Pepper Hummus

I precook the garbanzo beans from scratch to reduce sodium content.

Tamz Sundried Tomato Hummus

I precook the garbanzo beans from scratch to reduce the sodium content.

Tamz Mild Mexican Hummus

I prepare my garbanzo beans from scratch. If you are using canned products, your sodium content will be different.

Tamz Vegan Taco Filling

I precook beans & rice from scratch.
Season to your own taste preference.

Tamz Vegan Hamburger Patties

The cashews give this patty a sweet flavor. The 'burger' flavor needs some tweaking, still, but a decent product overall.

I prepare my beans and rice from scratch. Cooking and prep time do not account for precooking these ingredients.

If you are using boxed or canned products the sodium content will be much higher.

Tamz Reduced Fat Turkey Enchilada Casserole

I do not use canned beans so the sodium content will be escalated if you opt to use the canned variety.

Tamz Confetti Shrimp Salad

A great summer salad that is sweet, spicy, healthy and refreshing.

Tamz Salmon Spread

No-guilt dip or spread.

Tamz BBQ Chicken Soup

This tasty dish came about when I was salvaging left-overs for dinner.

Tangy Avocado Dressing

Great light tasting dressing for salads or dips.

Tamz Spicy Shrimp Stew

I cook pretty spicy. If you don't tolerate spices well, reduce to taste.
I use organic canned tomatoes and vegetable broth. Both have sea salt for flavor.


Very Good (2 ratings)
Ginger Peanut Butter Protein Shake

Quick & tasty, high protein recovery meal.


Incredible! (2 ratings)
Veggie Cups

This is a great low-cal, low-fat party snack.
You can choose different tortilla flavors to vary the taste.

The filling mixture also makes a great dip for chips or veggies.

A food processor is helpful with this recipe, but not necessary.

Tamz Peanut Butter Banana Protein Shake

A tasty, all natural meal replacement shake.

Spinach Mushroom Enchilada Casserole

I have included product brand names because I built the nutritional information according to the products used and not just generic applications.