Easy Healthy (Chicken) Pho

Homemade Chicken Stock
Mung Bean Sprouts
Bean Thread Noodles
Cooked Chicken Slices (optional)
Fresh Basil or Fresh Cilantro

Fill bowl with hot Homemade Chicken Stock (recipe below).
Add in Mung Bean Sprouts, Bean Thread Noodles (1 small bunch), cooked chicken slices, and Fresh Basil or Fresh Cilantro. Yum!

Lamb Pot Pie

Leftover Lamb Stew (recipe below)
2 Super Easy Pie Crusts (recipe below)

Preheat oven to 375 degrees. Roll out one pie crust round and place into a large deep dish pie pan or casserole dish. Fill with leftover Lamb Stew. Roll out second pie crust and lay over the top. Crimp or fold edges to seal the stew into the pie. Cut a few slashes across the top of the pie. Bake until crust is brown and crispy and filling is bubbling, approximately 30-45 minutes.

Lamb Stew

1-2 lb Stew Meat cubed (lamb or other meat works)
3 T. flour or thickener
1 large onion chopped
2 T. Oil or butter to cover bottom of pan
1 lb cubed carrots
8 small potatoes cubed
2 qt. Beef Broth (I make mine just like my Chicken Broth, below, just use beef bones/parts instead)
10 oz fresh or frozen corn
10 oz fresh or frozen green beans
10 oz fresh or frozen green peas

Dust cubed meat with thickener. Heat large pot and add in oil/butter, then onion and floured meat. Brown then add in carrots and potatoes. Cover with beef broth and simmer and stir occasionally until broth thickens and carrots and potatoes have cooked through. Add corn, green beans, and peas. Simmer on low until remaining veggies are cooked. Use leftovers in pot pie recipe above.

Super Simple Pie Crust

1 cup flour
1 stick cold butter (cubed)
1 tsp. sea salt
2 T. ice water

Mix all ingredients (except ice water) in food processor until pea-size. Add in the ice water and process until it forms a ball. Entire recipe takes only a minute or two from start to finish. The ball of pie dough should be formed into a disk and wrapped in plastic wrap and refrigerated or frozen. 

Healthy Breakfast Burrito

Using healthy ingredients to make your breakfast burrito can give you all the flavor without all of the sodium and grease. The ingredients can vary, but here is recipe for the one I made this morning:

1 spelt or sprouted grain tortilla
2 scrambled eggs
4 T prepared organic guacamole
1 T raw goat milk cream cheese, but a good plain yogurt or cream cheese will do
2-4 T homemade picante sauce

Warm tortilla, layer eggs, guacamole, cheese, and picante sauce on top and wrap. You have all of your essentials... protein, whole grain, healthy raw calcium source, and fruit/veggies... good fats. Perfect Breakfast! *I will be posting the recipes for the Raw Goat's Milk Cream Cheese & the homemade Picante Sauce.

Bright Green Tropical Smoothie

This recipe makes 4 smoothies, enough for my whole family.

2 cups fresh spinach
1 can or 2 cups fresh or frozen pineapple (w/juice)
1/2 can organic coconut milk
4 medium frozen bananas
3 T organic coconut oil
2 droppers liquid stevia (I use lemon)
Ice

Blend Well and enjoy this healthy version of a Pina Colada!

Meatballs

3 lbs ground meat (any combination)
1/2 cup fresh whole grain bread crumbs
1 small yellow onion (grated)
3 tsp garlic powder
2 T Italian Seasoning (dried)
1-2 tsp Sea Salt
4 eggs
2 cups of "mashed" vegetables (any veggies, I use leftovers like broccoli, spinach, sweet potato, carrots...)

Mix all ingredients well in a large bowl. Form into small 1.5" balls. Bake on cookie sheet at 400 degrees for 20 minutes.
These meatballs are great for spaghetti and meatballs, meatball sandwiches, or (my favorite) added to my Vegetable Soup (below and pic.). This recipe makes a lot of meatballs, approximately 60-80 (depending on the size you make). We usually eat half and freeze half.

Vegetable Soup

2 medium onions diced
2 yellow squash halved then sliced
4 tomatoes chopped
4 medium potatoes, large diced
1 head kale chopped
8 oz mushrooms sliced
4 carrots sliced
2 stalks celery diced
Chicken Stock from recipe below
(optional canned beans, brown rice, or even shredded chicken breast)

Place ingredients in pot and cover with chicken stock. Simmer until carrots and potatoes are tender. Serve as is or add beans, cooked brown rice, meatballs, or shredded chicken breast to the soup.

STOCK (Chicken/Beef)

Chicken Parts (Organic Pastured Poultry)
Or
Beef Parts (Organic Grass Fed)
2 Celery Stalks
2 Carrots
2 Bay Leaves
1 Large Head of Garlic (halved horizontally)
2 Yellow Onions (halved)
2 T Black Peppercorns (whole)
1/4 c. Organic Apple Cider Vinegar
Water to cover

When it comes to beef or chicken parts, I use bones, chicken-skin, and any odd meaty parts, like backs, necks, and wings. Chicken feet are optional, but using them will add a large amount of collagen to your stock. Put the above ingredients into a large crockpot or Stock Pot and cover with filtered water. Cook on low, overnight, or up to 24 hours. Pour through a large strainer to remove all but the liquid. Use this stock for sauces and soups. Save cooled stock in freezer.

Chai Smoothie

3 medium-size frozen bananas
1.5 cups COOLED chai tea (I prefer Celestial Seasonings' Bengal Spice tea, but any will work and I make it double strength for lots of flavor. I use 4 bags per 1.5 cups of water.)
1 T. flax seeds
1 T. chia seeds
2 droppers vanilla stevia
1/8 to 1/4 cup of raw cashews
ice

Blend all but ice well, adding enough ice at the end to firm up your smoothie. It's great when it's thick like a shake. This is a wonderfully dessert-like smoothie.

Mexican Veggie Breakfast

1/2 small onion (diced)
1-2 T. olive oil or ghee (clarified butter)
2 cups vegetables (sliced & diced) I used squash, potatoes, mushrooms, and bell peppers
1/4 cup sliced jalapenos (fresh or pickled)
2-4 eggs (whisked together)
1/4 cup fresh salsa
1 small avocado (sliced)
Cilantro (sure it's garnish... but it's so good for you)

Brown onion, bell peppers and potatoes in pan with a small amount of olive oil or ghee. Then add the rest of your desired vegetables and jalapenos to the pan cooking until it reaches your desired doneness. Add the eggs into the pan with the veggies. Cook and stir until the eggs are done just the way you like them (mine, I like kind of medium... still a little wet, definitely not dry).  Plate and garnish with salsa, loads of cilantro, and that healthy full fat avocado. Enjoy your healthy breakfast. WARNING: this makes enough for two, unless you are super hungry.

Secret French Toast

1 loaf of Egg Bread (like the Challah recipe below) sliced thickly
6 eggs
1/2 can coconut milk
1/4 cup sweetener (like sugar, honey, or maple syrup)
1/4 tsp salt
1/2 tsp nutmeg
3 T Grand Marnier (optional) or other flavored liquer
3 T butter or coconut oil (for pan cooking)

Mix all ingredients together in a shallow pan. Soak slices of bread on both sides for several minutes. Heat 1 T of butter/oil in a large skillet on medium heat. Place several slices of saturated bread into pan and brown on both sides. Cook approximately 3-4 slices at a time with 1 T of butter/oil until brown. Serve with fresh fruit, syrup, preserved fruit, chocolate sauce, or a nut butter. Anything works on this French Toast, including ham & cheese.

Challah Bread

Making bread can be complicated, yet the ingredients are simple. I am just listing my ingredients here, no method. Maybe some day I will be able to find a few minutes to explain the method.

1.5 cups warm water
1 T yeast
2 room temp. eggs
1-2 tsp sea salt
1/3 cup honey
1/3 cup olive oil
2 T organic butter
3 cups organic bread flour
1/2 cup organic whole wheat flour

Italian Veggie Bake

So easy and so very healthy. This can be made in a matter of minutes, then put in the oven to bake while you prepare the rest of your meal.

2 medium Zucchini (sliced 1/2 inch thick)
1 small onion (chopped)
1 small bell pepper (chopped)
1 jar (or fresh made) Marinara sauce
1/8 cup grated parmesan (optional)


Preheat oven to 350. Prepare vegetables. Spray a casserole dish with an organic olive oil spray. Layer vegetables in casserole dish and cover with Marinara sauce. Sprinkle cheese over top, if desired. Bake for 35-40 minutes.

Simply Chili

This Chili is super easy and can be made on the stovetop or in a crockpot.


1-2 white or yellow onions diced
1 T olive oil
1 T fresh garlic diced
2 lbs (ground meat of any kind, or canned beans, or tofu... whatever you like, it all works well, or even a combination)
3 cups chopped tomatoes (fresh, canned, or frozen and use their juice)
Spices to taste (chili powder, cumin, cayenne, oregano, sea salt)
1 bottle of beer (optional)


In a large pot, brown onions in oil. Add in garlic and meat/bean choice. (If using meat, brown in pot.) Then add tomatoes, spices, and the optional beer. Simmer in pot for at least 30 minutes, the longer the better. 

My Favorite Coconut Rice Pudding

Creamy and comforting (dairy-free), this rice pudding has a wonderful hint of coconut.


1 1/2 cups cooked Brown Rice (although jasmine rice is wonderful)
2 cans of Coconut Milk (not lite)
1/2 tsp of good vanilla extract
1 egg yolk (optional, sub cornstarch)
1/3 cup sugar of choice (any will work, liquid sweetener will make the cooking process take a bit longer)
1/4 tsp sea salt
1/4 tsp ground cinnamon
1/4 tsp ground nutmeg


Put cooked rice into a 2 1/2-3 qt. heavy bottomed saucepan. Mix, in a separate bowl, all other ingredients. Pour over rice in saucepan. Simmer mixture, uncovered, stirring very frequently until thickened, about 40-60 minutes. Enjoy warm or cooled.

Blueberry-Spinach Breakfast Smoothie

This is a great breakfast smoothie. The addition of Chia and Flax Seeds to this smoothie are a wonderful way to get a boost of Omega-3 fatty acids and protein. The blueberries pack an antioxidant punch. The spinach, although strange to some, is best if used sparingly if green smoothies are new to you. Start out slowly by adding just a few leaves and increase the amount you add to the smoothie each day. 

2 cups frozen blueberries
2 cups fresh baby spinach
2 cups fresh orange juice (chilled)
1-2 droppers liquid stevia (orange flavor optional)
1 tablespoon of chia seeds & 1 of flax seeds
Blend Well!

Quick & Healthy Black Beans & Rice

This simple and easy meal utilizes healthy ingredients that everyone  will enjoy.

1 diced onion
2 tablespoons olive oil
2 teaspoons cumin
1 tablespoons garlic powder
1 tablespoon onion powder
1 teaspoon salt (optional)
2 cans UN-drained low sodium black beans
1 lb bag baby carrots
1 cup brown rice
2 1/4 cups water
Add water and brown rice to your rice cooker, then baby carrots to the rice cooker’s steamer tray, start your rice cooker. While rice and carrots are cooking, brown onions over medium heat. When onions are cooked add spices to onions and stir in pan. Pour into the onions, 2 entire cans of black beans (yes, the liquid too). Stir well and turn down pan temp. to medium-low, let simmer until rice and carrots are ready, stirring beans occasionally and making sure beans thicken but do not dry out.
Serve beans over rice with carrots on the side.

Healthy Coffee Frapp-Smoothie

When I want a yummy, creamy, coffee drink, I throw this into the blender and enjoy the sweet coffee goodness instead of paying $$ for the unhealthy alternative. I purchase a good organic decaf instant coffee just for this recipe… they can be expensive, but you only use a small amount in the smoothie. I freeze all our over-ripe bananas to use in smoothies, which means that I have to buy quite a few bunches of bananas each week. To freeze bananas, peel the bananas, break them in half, then drop them into a freezer bag and store in the freezer until you are ready to use them.

2-3 medium frozen bananas
1 3/4 cups water
1-2 teaspoons of instant decaf coffee
1 dropper liquid vanilla stevia
Your choice of either 1 scoop of vanilla protein powder or a small handful of raw cashews
4-8 ice cubes (more ice if you opt for fewer bananas)
Blend Well!

Avocado Smoothie

Yes, avocado… if you haven’t tried it, you should. You might be delightfully surprised with the creamy texture and luscious taste. Most of the fat in an avocado is a good fat, monounsaturated, that aids in lowering bad cholesterol and raising good cholesterol. Avocados are also high in magnesium, which fights excess belly fat, high blood pressure, and high blood sugar. And one medium avocado contains over 11 grams of fiber.

1 whole medium avocado (or 2 small)
2 frozen bananas
2 cups milk (your choice nut, dairy, coconut, rice, soy…)
1 dropper liquid vanilla stevia
1-2 scoops vanilla protein powder (optional)
Blend Well!

Banana-Date Smoothie

There is no better healthy treat than this smoothie. The bananas add the creamy, milkshake-like consistency, and the dates add the sweetness and sometimes a tiny sugary, chewy, crunch. 

2 frozen bananas
6 pitted dates
2 cups milk (your choice of dairy, soy, coconut, rice, nut, hemp…)
1 dropper of VANILLA liquid stevia (optional)
6-8 cubes of ice
BLEND WELL!!

Surprise Chocolate Smoothie

This rich chocolate smoothie contains spinach. The trick is to add as much spinach as you can before you are able to taste the green flavor. It takes time to figure out just how much that is, but you might build up to almost a cup or two, depending on how sensitive you are to the green flavor.

1 Frozen Banana
2 scoops vanilla protein powder
1 T cocoa powder
1 T flax oil
2 cups milk (your choice, dairy, soy, rice, nut, hemp…)
2 droppers chocolate liquid stevia
1/2 cup plain yogurt (your choice, dairy, soy, rice, coconut…)
Fresh Spinach to taste
Ice
Blend Well!

Super Sunrise Smoothie

This smoothie is a great way to start off your day and the children will love it also.

2 frozen bananas
2 cups fresh orange juice
1 cup frozen strawberries
1/2 cup plain yogurt (optional)
1 dropper liquid orange stevia
Blend Well!

Cucumber & Dill Dip

This fresh and healthy dip is perfect for a light snack or to serve as an appetizer to guests. Serve with fresh vegetables or fresh baked naan. The dip is also a great addition to any sandwich or wrap.

1 diced cucumber (peeled & seeded)
2 cups plain greek yogurt
1/4 cup diced onion
1 tsp sea salt
Chopped fresh dill to taste
Mix all ingredients and enjoy!

Basil Bean Dip

This creamy flavorful dip is subtle in flavor and perfect on a cracker, fresh naan, cucumber slices, or any vegetable sticks. Serve it with the Cucumber Dill Dip (below) and you can’t go wrong. I often eat a bit of each for a light lunch.

2 cans white beans (low sodium, drain and rinse well)
1 tsp minced garlic
1/2 tsp sea salt
2 T. olive oil
Juice of 1 whole medium lemon
Fresh basil to taste
Throw all ingredients into food processor and pulse until creamy. Chill and serve.

Pumpkin Spice Smoothie

During the Autumn you will see Pumpkin Spice Lattes, Pumpkin Spice Custards, Pumpkin Spice Shakes, Pumpkin Spice is everywhere… and, I absolutely LOVE the Pumpkin Spice flavor and scent. But, I usually try to avoid any of those tempting Autumnal-treats. To ease my self-pitying and sense of deprivation, I came up with a wonderfully healthy drink that can be enjoyed any time of year.

1/4 cup canned pumpkin
3 medium frozen bananas
1/2 can Lite Coconut Milk
1 scoop vanilla protein powder (optional or use 1/8 cup of raw cashews)
2 droppers liquid vanilla stevia (optional)
ground cinnamon, nutmeg, & clove (to taste)

Add a little water if needed. Blend Well and bask in the taste of Autumn!

Creamed Broccoli Soup

This soup is warm and creamy, but super healthy and even dairy-free. You can use any thickener you like. For example... Potato Starch, Cornstarch, Tapioca Starch, Wheat flour, or Rice flour. They all work well. The quantity you need to use will depend on which you choose and how thick you would like your soup.

2 Stalks of Celery (diced)
1 Medium Onion (diced)
2 T. Olive Oil
4 cups Low-Sodium Chicken Broth
Fresh Ground Nutmeg to taste
2 Bay Leaves
1 Large Head of Fresh Broccoli Florets
1 can Coconut Milk
Thickener Of Choice

Add celery, onion, and olive oil to large pot. Sweat them in pot on medium heat for 5-6 minutes. Add Nutmeg and Bay Leaf to mixture and stir. Layer Broccoli Florets in pot on top of onion mixture. Add 1/2 of Chicken Broth to pot. Cover pot and steam broccoli over low heat until softened. Add remaining Chicken Broth and your thickener of choice. Blend with hand-blender or in blender until smooth. Add Coconut Milk to mixture and heat in pot.

EAT and ENJOY without feeling guilty.

Grilled Vegetable Soup

A different take on the regular veggie soup. I like to grill different squash and eggplant earlier in the week then use the leftovers in this soup. You can use any grilled veggies that you have.
The more variety (of veggies), the better!

1/2 onion (diced)
2 T. Olive or Coconut Oil
1 tsp garlic powder
2 tsp Italian Seasoning Herb Blend
1 tsp Dried Oregano
1 1/2 cups diced tomatoes
4 cups homemade Chicken or Vegetable Broth
Grilled Veggies of choice (cubed)

Add onion and olive oil to large pot. Brown the onion. Add the spices to the browned onion and stir. Add the diced tomatoes to pot. When the mixture heats through, add the grilled veggies and broth to pot. Bring to a boil and then simmer on low for 30 minutes, adding more liquid if necessary.

Super & Simple Pea Soup

Rich and flavorful, this soup is super easy to make and full of healthy ingredients.

1/2 onion (diced)
2 T. Olive
Raw Chicken Scraps (like neck, back, wing tips…)
2 Bay Leaves
1 Celery Stalk
2 Garlic Cloves (minced)
1 lb Carrots (cleaned, peeled & 1 inch cubed)
6 Small Potatoes (peeled & 1.5 inch cubed)
4 cups Dried Split Peas

Cover Chicken Parts, Bay Leaves, Garlic and Celery Stalk with 8-10 Cups of water bring to a boil in Crock Pot. Let simmer overnight. Brown onion in olive oil in a pan. Remove everything from stock leaving only broth in Crock Pot. Add two cups of Dried Split Peas, potatoes, carrots, and browned onions to broth. Simmer for 2 hours. Add last 2 cups of Dried Split Peas to soup. Cook until all peas are tender.

EAT and ENJOY.