Recipes I've Shared:

Roasted Prosciutto-Wrapped Parmesan Asparagus

An easy, elegant and tasty side dish!

Creamy Garlic Mashed Cauliflower

A fast, healthy alternative to mashed potatoes!

Mock Starbucks Bottled Vanilla Frappucino

A whole lot cheaper and a whole lot few calories than the "real deal"!

Southwest Deviled Eggs

My husband was asking for deviled eggs with a little "zip"; we both love Tex-Mex food, so I created something with a Southwest flavor. He says I came up with a winner!

Crustless Ham & Cheese Cabbage Quiche

I needed to use up some leftover ham and cabbage, and this is what I came up with.

Corned Beef & Cabbage (Slow Cooker Recipe)

Our traditional St. Patrick's Day meal -- not at all healthy, but a once-a-year treat.

Tex-Mex Single Skillet Fiesta

I threw this together one night when I needed to do something with ground turkey, and it was a hit! A versatile recipe, you can adapt it to suit your tastes and whatever's in your pantry. The best part: only one pan to clean up after dinner!

Easy Pigs In A Blanket

These aren't at all healthy, but they ARE quick and easy, and my boys like them as a special game-day treat now and then. All things in moderation!

Spinach and Fennel Salad

I love fennel (aka anise), so was excited to find this recipe in a mailing sent to me by Giant food store promoting Nature's Promise organic produce. I always keep a container of Nature's Promise organic baby spinach on hand to use in my green smoothies, as well as in my crustless spinach & blue cheese quiche!

Holiday Chocolate Mint Meringues

Light and refreshing, these meringues are easy to make and low-cost, too -- great for those holiday cookie exchanges! Omit the chocolate chips for a nonfat treat. PS: You don't have to wait for the holidays to enjoy these! ;)

Shrimp & Cheesy Grits

My family was introduced to grits when we moved to Texas, and now we're hooked! Although I've made some modifications to improve the nutritional profile, this is still a high-fat, high-sodium meal that should be eaten in moderation.

Lime & Ginger Shrimp

I created this dish to use up an aging lime and a bag of frozen shrimp. The results received a thumbs-up from my family!

Pumpkin Beer Bread

My husband found this recipe and asked me to make it. It's a very moist, flavorful bread that tastes great on a chilly fall day. I plan to play with it a bit to increase the nutrition while reducing the calories.

Sweet & Savory Tuna Salad

For a low-carb option, use as a filling for celery ribs or a fresh tomato instead of the usual crackers or sandwich.

Pumpkin-Raisin Bread

This is a moist, spicy treat that says "fall" to me and my family! I usually add protein powder to my baked goods, to help balance out the carbs; you can just leave it out if you want to.

Baked Blueberry-Banana Oatmeal

Original recipe from "Super Natural Every Day: Well-Loved Recipes From My Natural Foods Kitchen" by Heidi Swanson. I made a number of modifications to reduce carbs and fat and increase protein. If you're okay with higher carbs, I recommend using the 2 bananas called for in the original recipe.

Roasted Red Skin Potato Soup

I had an abundance of potatoes and herbs from my CSA farm share, so created this recipe to make use of them.

Iced Lemon Poundcake

From, this lemon cake is a close copy of Starbucks' lemon pound cake. Go to
ks-iced-lemon-pound-cake-copycat-recipe/ for step-by-step instructions with beautiful photos! I add lemon rind for even more intense lemon flavor, substituted Greek yogurt for sour cream, and reduced the amount of powdered sugar (which still made plenty of icing!).

The Ultimate Rice Bowl

From (see his 4/16/2012 blog entry). I've made a few minor edits here in order to more accurately measure ingredients. This recipe is open to all sorts of interpretations -- have fun with it! I would recommend doubling the veggies (or adding other ones) so you're getting more veggies and less rice.

Radish & Jicama Salad

I threw this together on a hot day when I wanted something crispy and refreshing. You could do any number of variations, like adding cucumber or carrot, or using fresh basil instead of mint. Have fun with it!

Palazzo's Italian Cafe's Chicken Picatta

Palazzo's Italian Cafe is a Houston-area restaurant that I have never had the pleasure of visiting. Their chicken picatta recipe, though, was shared in a local newspaper and I saved it for future reference. I've made a few modifications here to reduce fat, sodium and calories (the original recipe calls for 12 oz of chicken, 2 tbsp butter, and 2 c. pasta). Rinsing the artichoke heart quarters will help to reduce sodium further.

Hemp Oatmeal Raisin Cookies

A slight modification of a recipe from Bob's Red Mill

Roasted & Rustic Bell Peppers

From Dr. Caldwell B. Esselstyn's book, "Prevent and Reverse Heart Disease", pg. 180

Roasted Fennel & Apple

From Dr. Caldwell B. Esselstyn's book, "Prevent and Reverse Heart Disease", with slight modifications (I cut the recipe in half, except for the apples -- can never have too much apple, IMHO!)

Quick Miso Soup (from Vitamix)

This recipe came from Vitamix, but you can make it on the stovetop.

Turkey Shepherd's Pie

My oldest son had shepherd's pie at a restaurant and fell in love with it, so I had to start making it at home. This is what I came up with.

Five-Spice Shrimp & Vegetable Packets

A colorful, flavorful dish that's easy to make! From

Chicken Barley & Vegetable Soup

There are SO many different ways to change up this soup -- add different veggies and herbs to suit your taste or use up whatever is in your pantry. The key, though, is to start with a good, homemade chicken stock; if you must use store-bought, go with a low-sodium, fat-free version.

Blueberry Cheese "Danish"

When I get a hankering for a breakfast pastry, this curbs the craving!

Ninfa's Green Sauce

From, this green sauce recipe is the one served at Ninfa's restaurants in the Houston area.

Baked Mozzarella Cheese Sticks

I didn't have the ingredients to make Chef Meg's cheese sticks, so made them this way, instead. I also made a serving equal 4 pieces instead of 2 because, let's face it: who's going to eat only 2 cheese sticks? :P

Fresh & Easy Guacamole

I love guacamole, and this is an easy way to whip up a batch in no time! I use fresh-prepared medium-heat pico de gallo from my grocery store, and often use fresh, chopped cilantro instead of the tubed variety (but tubed is easier!). Concentrated lime juice will work in a pinch, but won't impart the same great flavor of fresh-squeezed.

Celery-Almond Soup

Quick, nutritious and delicious, this recipe is courtesy of Vita-Mix. I used vegetable broth for a vegetarian soup. Try adding a little onion and other veggies like spinach, carrots, leeks or fennel for different flavors -- it's a great way to use up those limp veggies in your crisper!

Roast Turkey Breast with Gravy

This recipe is modified from a Food Network version, substituting olive oil for unsalted butter and combining the oil with the herbs to create a paste that can then be spread all over the turkey. Use whatever spices appeal to your taste; my family likes the traditional sage flavor. For a lower-sodium dish, replace the salt and other seasonings with a Mrs. Dash seasoning blend -- they're really fabulous!


When you're craving a chocolaty treat, this quick, easy recipe will hit the spot!! My thanks to LUVSBULLDOGS for sharing it with me on our BLC-17 Light Blue Bombshells chat thread!!

Dr. Oz's Energy-Boosting Smoothie

I cut Dr. Oz's recipe in half, since I'm usually preparing a smoothie just for myself. I didn't have any vanilla Greek yogurt when I first tried this, so substituted nonfat plain Greek yogurt and added 5 drops of Vanilla Creme Stevia drops. Not quite as good, but it works!

Flourless Almond Cookies

Only 4 ingredients and so easy to make! From "Recipes for Our Daughters" by Naomi Neft and Cynthia Rothstein under the name "Sliced Almond Cookies".

Very Good (1 rating)
Double-Batch Crockpot Beef and Beans

I got this versatile, super-easy recipe from the November 1998 issue of Woman's Day magazine, modifying it to reduce the sodium (the nutrition info uses beans with salt added, but rinsing & draining the beans reduces the actual sodium content). Use half the batch for a meal tonight, and the other half for a different meal later -- it freezes beautifully!

Burger & Bean Chili

My mother's chili didn't have a recipe -- she just dumped in this & that: ground beef, onion, garlic, kidney beans, tomato juice... and mine is pretty much the same. It changes depending on my mood and what I have on hand; some chopped green pepper is good, and I often use ground turkey instead of beef. Sometimes I use more seasoning, sometimes less, depending on my canned ingredients. It may not win any chili contests, but my family likes it! I've given instructions for making it in a Dutch oven, but you can also do it in a crockpot (brown the meat first in a skillet, then transfer to the crockpot & add other ingredients). The recipe as written here was declared by my family to have the "perfect balance of seasoning, not too spicy and not too mild".

Fennel, Leek and Potato Soup

You can use vegetable broth and omit the ham for a vegetarian version of this comfort dish.

Pumpkin Spice Smoothie from Healthful Pursuits

I love pumpkin in any form, and this smoothie is a quick and easy way to get my fix! I modified the recipe by omitting the 1/2 tsp vanilla it called for and adding a half-scoop of protein powder to up the protein content. Nutritional info uses maple syrup instead of raisins, and 1/2 a medium banana. For original recipe see

Incredible! (2 ratings)
Slow Cooker Protein-Rich Almond Joy Oatmeal

This version of the classic candy bar is a delicious oatmeal treat with only 260 calories and almost 15 grams of protein per serving!

Very Good (3 ratings)
Prosciutto-Wrapped Mini Turkey Loaves

From USA Weekend magazine, with a few minor modifications to reduce fat and sodium.

Crustless Crab Quiche

Serve with a tossed salad and fresh fruit for a light and delicious meal!

Mac & Cheese Casserole

I used a baked mac & cheese recipe from SP as a base for this recipe, adding Canadian bacon and chopped broccoli to make a meal of it. The addition of chopped onion gives it just a bit more "zing".

Bisquick Protein-Rich Pecan Waffles

My son & husband like high-protein meals to support their workouts, so I added pecans and protein powder to these waffles to "bulk them up". You can reduce the fat & calories by using nonfat milk and 2 egg whites instead of the egg.

Fannie Farmer's Pineapple Upside-Down Cake

This is a good, old-fashioned recipe, slightly modified, that my family has been using for generations; my father always chose it for his birthday cake. By no means healthy, it is simple and delicious...and definitely to be eaten in moderation!

Creamy No-Cook Mango Mousse

An easy, delicious, creamy snack (without the cream!). Mangos are naturally very high in calories, but this recipe contains nothing more than fresh mango, raw almonds and a little milk. Try it with other fruits, as well, such as banana or pineapple.

Crockpot Macaroni & Cheese with Ham

It took many years of experimentation before my family finally pronounced this mac & cheese recipe to be "IT"! They all agree that the onion is what makes the difference, giving it the extra "kick" that the dish was missing before. Since it's so high in fat and sodium, I serve it only occasionally (much to my boys' disappointment!) and make sure to balance it with a nice, big serving of low-carb green veggies on the side. I also am careful to choose lower-fat and -sodium foods the rest of the day when this is on the menu.

Strawberry-Rhubarb-Banana Compote

My mother used to make this for me when I was a little girl. I love it warm or cold-- the sweet-tart flavor is just so darned yummy! For a quick treat, use a bag each of frozen sliced rhubarb and strawberries.

High-Protein Slow Cooker Pumpkin Steel-Cut Oats

If you like pumpkin pie, you'll love this easy breakfast recipe that takes steel-cut oats to a whole new level! I made it using 1% milk, but you can use any milk or milk substitute (soy, almond) to suit your needs.

"Healthified" Chicken Pot Pie

This recipe is from Pillsbury; I modified it slightly to use the ingredients I typically have on hand and added an extra 1/4 cup onion at my boys' suggestion. I also calculated a more realistic serving size, because I'm feeding 3 guys in addition to myself!

Hummus with Sun-Dried Tomatoes

My family loves hummus, and this couldn't be easier to make! Play with the recipe to find the flavors you like best; some like it with garlic, some with basil or other herbs. I use organic canned beans; if you don't mind taking a little extra time, cooking dried beans yourself is even better!

Banana Bread with Walnuts

This wonderfully moist quick bread recipe uses no oil (except the healthy Omega-3's in the walnuts!), and is SO easy to make! Depending on the size and ripeness of the bananas used, I sometimes add a splash of orange juice and/or a teaspoon of vanilla to moisten it a bit. You can also try adding a couple of scoops of protein powder and/or flaxseed, and substituting wheat flour for white to up the nutritional profile a bit.

Ginger-Orange Shrimp Stir-Fry

I love the flavors in this stir-fry!

Garlic Cheddar Biscuits

This is a "doctored" version of the Bisquick recipe that gets it closer to Red Lobster's Cheddar Bay Biscuits. Increasing the amount of garlic and cheese was key; use 2 LARGE cloves of garlic, or 4 small, to really get the flavor in there!

Protein-Rich Crockpot Steel-Cut Oats

I love steel-cut oats, but not the time that it takes to prepare them! This is a basic recipe; you can do any number of variations on it, but I prefer to do the add-ins later so I can easily adjust what goes into my nutritional tracker. The cinnamon and nutmeg, plus a few drops of Vanilla Creme liquid stevia added after it's cooked, gives this recipe a flavor reminiscent of bread pudding -- yum!

Italian Beef & Turkey Burgers

A moist and flavorful burger that would make good meatballs, as well. If you like cheese on your burger, a slice of mozzarella would be a nice compliment to the flavors.

Slow-Roasted Cherry Tomato Bruschetta

This recipe is from Guideposts magazine.You could addd a little mozzarella on top, putting it under the broiler for a few seconds to melt the cheese, but it's delicious on it's own, too! I used Panera Bread French Baguette for the nutritional info, and included instructions to make bruschetta from a fresh loaf of bread.

Tomato-Avocado Basil Soup

Avocado and Greek yogurt give this soup creaminess without the heavy cream! Use fresh-grown produce for the tastiest results.

Turkey & Black Bean Chipotle Taco Filling

Lower the fat and up the fiber and protein of your tacos with this recipe! The chipotle seasoning adds a nice smokey kick; you could also use chopped chipotle peppers in adobo sauce and add your own seasonings, which would allow you to reduce the sodium content. I also sometimes add chopped onion for additional flavor.

Sweet & Sour Coleslaw

I love this coleslaw in the summer because it's so light and tangy, and perfect with burgers or hot dogs!

Chicken Salad w/Grapes & Walnuts

The calories and fat in this recipe may appear to be high, but most of that comes from the healthy Omega-3's in the walnuts. So, enjoy in moderation and without guilt!

Swimsuit Strawberry Margarita

I love margaritas, but don't want all the calories that they typically come with! Found this recipe on, just in time for strawberry season! It was originally published in the April 1998 issue of "Cooking Light"; the "Swimsuit" name is mine, because I can sip one of these and still look good poolside! :D

Eggplant & Chicken Ragout

I developed this recipe out of a need to use an eggplant and leftover chicken that I had on hand. It's a versatile dish; add whatever vegetables and spices you have available and think you would like in it; replace the chicken with sausage, or leave out the meat and add chickpeas or other beans for a vegetarian entree.

Mexicorn & Black Bean Salad

Easy to make and a great source of protein & fiber, this is a versatile dish that can be served plain with tortilla chips, on top of a bed of fresh salad greens, or wrapped in a tortilla with some grilled chicken, seasoned ground turkey or beef.

Grilled Salmon with Chinese BBQ Sauce

This 5-star recipe comes from the Food Network website; I halved it to make the portion sizes more reasonable, and used a salmon fillet rather than a salmon steak. Use low-sodium soy sauce if watching your sodium intake. Grilling the fish on a sheet of heavy-duty aluminum foil sprayed with cooking spray will help to prevent the fillet from falling apart.

Tofu Berry Smoothie

This is a more savory smoothie than sweet, and provides a good balance of carbs, fats and proteins. You can reduce the milk to 1/2 cup and substitute some of the tofu water instead (just enough to reach the desired consistency).

Chocolate Chip Meringues

Light, fluffy meringue cookies with a touch of dark chocolate goodness inside!

Colcannon with Leeks and Kale

This traditional Irish dish is a tasty way to get your greens in!