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Recipes I've Shared:

Caribbean Red Beans and Brown Rice

I have beans or legumes for at least one meal a day to keep cholesterol in check. These beans are packed with flavor; the Caribbean flavor comes from the allspice and ground cloves. I found that 1 teaspoon of hot pepper sauce provides a 2 1/2 alarm heat rating, a little hotter than I usually eat (spicy but not fiery) but that didn't interfere with my enjoyment of this dish. I prefer to cook my beans in a pressure cooker so I can reduce salt and additives; you may use 3 15-1/2 oz. cans of pinto beans or kidney beans that have been rinsed and drained. The proper portion is 1 cup bean mixture over 1/2 cup cooked brown rice.

Clean Eating Palatable Hemp Protein Shake with Pear, Kale, Yogurt, Almond Milk & Peanut Butter

If you like a power protein-veggie shake to start off your day, and you want to observe Clean Eating rules, hemp protein powder (100% hemp, no sugar, no additives) is your best bet, but the hemp taste can be overpowering. The addition of nonfat Greek yogurt removes this from the Vegan category, but it makes it a tasty shake that won't make you grimace.

Protein Chocolate & Pumpkin Pudding

I used Hershey's Special Dark cocoa powder, and the chocolate flavor was intense; I think I would prefer everyday unsweetened cocoa. I made this with almond milk, which lowers the calories significantly, but I think non-fat milk would taste better. I added 1 Tablespoon of maple syrup, and the result was not very sweet. This was extremely thick in my Vitamix, so I would add more liquid next time.

Dijon Red Wine Vinaigrette

Nice low-fat vinaigrette

EZ Balsamic Dijon Vinaigrette (2 Tbsp. serving)

Simple vinaigrette. I don't shy away from olive oil any more. When I did, I just used a high quality balsamic vinegar by itself as a salad dressing. Now I think the olive oil is good for my skin.

Pear, Peanut Butter & Power Greens Super Protein Shake

One of my favorite breakfast smoothies combining protein, fruit and veggie. Yes, it is comes out very green, but it tastes great!

Maryland Eastern Shore Purist's Crab Cakes

From Maryland Governor Tawe's Kitchen, this is typical of the Maryland Eastern Shore. Where the locals have easy access to freshly caught Maryland Blue Crab, they prefer to taste only the delicious crab meat, so they might omit the Old Bay seasoning completely. If you want a spicy crab cake, then use up to 3 teaspoons of Old Bay, but that is a Baltimore-style crab cake. In Maryland people are proud if their crab cakes tend to fall apart because it is a badge of honor to add the least amount of bread or saltines needed to bind the ingredients together. If you don't have access to excellent fresh Blue Crab, but have to use pasteurized crab or even Asian Blue Swimming Crab, please use Old Bay and add some chopped red bell pepper and/or chopped celery and green onions. You may substitute 1/4 cup of crushed saltines for the bread crumbs. Make your crab cakes the serving size you prefer. In Maryland, we like big crab cakes!

Joy Bauer's Life Diet Soup - Creole

In Joy Bauer's Life Diet, if you don't have a salad with dinner, you should have 2 cups of this soup in one of its herb-spice variations. Original recipe called for "mushrooms", I like to use Baby Bella mushrooms for additional flavor. This is very bland, but it is a satisfying zero-point snack.

Chicken Fajitas with Lime, Garlic and Bell Peppers

WW friendly. This is so tasty, yet so healthy, even when each adult eats two large burritos. I adapted this from a recipe on a plastic produce bag at a Mars Supermarket.


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