Category Archives: Recipes

Green Smoothies!

I know it’s tough to get all your veggies in! Especially the “dark leafy greens” like kale and spinach. Here’s a great way to get your greens in and them some. I’ve had some nasty green smooties in my day. I had one not too long ago that actually made me gag. It was seriously the worst thing I ever tasted. I was pissed I payed money for it. Never again! I shall make my own from now on! So all that to say to those of you who say “ick”, there are some terrible things out there! Give this a try before you turn your nose at it.

To your blender add:

2 handfuls of any leafy green (spinach, kale, chard)

1/2 avocado cut into chunks

1/2 cup pineapple chunks

1 whole banana (frozen is great but room temp if fine too)

1 TB honey

1/2 greek yogurt

water as needed.

opional: flax seeds, hemp seeds, chia seeds


NOTE: If you have a cyclonic blender your smoothie making life is easier.Try: two handfuls of greens, one whole apple with skin cored and cut into chunks, one banana, 1/2 avocado, one peeled orange or 1/2 cup pineapple, 1 tsp of chia, hemp or flax seeds water as needed. Blend and enjoy


Butternut Squash Soup

this is freaking delish. seriously. Squash is cheap this time of year so take advantage!

3 TB Olive Oil

about 3 lbs of butternut squash, peeled and cubed

1 large onion

1 TB Sea salt

1 tsp pepper

4 Cups low sodium Vegetable broth (or chicken, whatever you like)

1/4 cup honey

1 pinch nutmeg

Salt and Pepper to taste

Heat olive oil and add squash. Cook until lightly browned. Add onions and continue to cook until squash is deep brown. Add sea salt, pepper, broth and honey. Stir and simmer for about 20 minutes. Add nutmeg and combine. Using a hand blender (you can put it into a standing blender but BE CAREFUL! Hot liquids tend to erupt over the top of the blender) blend until smooth.


Seasonal smoothie recipe

Pumpkin Pie Smoothie
1 Cup fat free Greek yogurt – vanilla flavor

1/2 cup coconut/soy or regular milk (NOT almond)

1/2 cup pumpkin puree

1 tsp cinnamon

pinch each cloves and ginger

a few cubes of ice

Blend all ingredients and enjoy for breakfast or a great after workout recovery snack!

Trail mix cookies

A twist on oatmeal cookies. Good to throw in a container and take as a snack anywhere. Add some flax, chia seeds, or whatever to up the healthy factor!

4 TB softened butter

1/4 cup olive oil (or canola)

1/2 cup brown sugar

1/4 cup granulated sugar

1 egg

1/2 tsp baking soda dissolved in 1 TB of water

1/2 cup plus 2 TB flour (I use “white whole wheat”)

3/4 tsp salt

1/2 tsp vanilla

1-1/2 cup rolled oats (not quick)

1/2 cup sweetened coconut flakes

1 cup chocolate chips OR cacoa nibs

1/3 cup walnut pieces (or peanut, almond, whatever you fancy)

1/2 cup raisins

preheat oven to 375.

Beat butter, oil, and sugars in bowl. add eggs, baking soda mixture, flour, salt and vanilla until just combined. Stir in oats, coconut, chips, nuts and raisins until combined.

drop by rounded tablespoons onto greased baking sheets. Flatten into a round with wet spoon (dough is sticky and delicate). bake until golden.

Very yum. Definitely not low fat but who cares?!

Basic Spanish Rice

1 Medium Onion – Chopped

1 Bell Pepper – Chopped

1 Clove Garlic – Minced

1 Medium Fresh Tomato Chopped or ½ Cup Canned Diced Tomato, Drained

1 Cup Long Grain White Rice

1 ¾ Cup Chicken or Vegetable Stock – heated

½ Tsp. Paprika

½ Tsp. Cumin (optional)

½ Tsp Chili Powder (optional)

1 tsp. Salt

Ground pepper

Preheat oven to 350

Heat olive oil in an oven proof skillet or casserole. Add onions, garlic and peppers. Cook over medium heat until soft. Add tomatoes and spices. Stir to combine. Add rice and stir to coat rice. Add hot stock and bring to a boil. Distribute the rice evenly in the pot after adding stock but do not stir. This will make your ice turn out sticky. Immediately upon boiling cover and place in oven. Bake for approximately 25 minutes. Remove from oven, uncover and let stand 5 minutes before fluffing with a fork and serving.

Thinking out of the Box

We’ve all been sold on the idea of not having enough time to cook. Marketing agencies for big food companies have worked very hard over many decades to do this with the goal of selling lots and lots of poor quality packaged convenience food. They have been very successful and have convinced us, miraculously, that it tastes good and is healthy, or at least not harmful. That’s all we have to do is look at the poor state of the average Americans health to determine how wrong the health claim is. The fact that most of it is unhealthy is a no brainer but the fact that we think it tastes good is a matter of altered palettes. The fact is, the convenience food industry grew out of the war ration industry of the 1940’s. Basically, our taste buds have been trained to like, if not even crave, the salty poor quality fake food that was made to last months and years during world war II when folks may not have access to food at all. All well and good for the war years, but now?

Back to the ad agencies successfully convincing us we have no time. I’m skeptical of that. How can we have no time to cook healthy meals for ourselves and our families yet have on average 4-1/2 hours per day to watch T.V.1? And that is a modest statistic, some claim we watch even more. We’ve been told we have no time and we’ve believed them. We’ve been told cooking is a drag and it’s difficult. We’ve been told healthy is expensive (it’s not when you know how to shop for these types of items). We’ve been told so many destructive lies that undermine our health for the profits of large food companies it’s hard to wade through them all. But I’ll get off my soapbox and get down to what I’m doing here.

What I plan on doing in the “Get out of the Box” series is to share with you some of my favorite recipes that I’ve discovered, through trial and error, do a great job at replacing those processed box products we’ve been sold. Overall, they don’t take all that much more time and in the long run cost a whole lot less too.

The food industry is interesting and, in my opinion, very important to be aware of. Whatever your opinion is, whether you care or not, that’s fine with me. I’m not preaching. BUT, it is important to be aware of what is going on with the food you put into your body. I imagine many of you are familiar with Fast Food Nation and/or Supersize Me least of all you’ve heard of them. It’s a good start. Here is a list of some great resources to learn more. This is in no way all the books I have read or recommend, just a primer.

The Omnivores Dilemma – Michael Pollen

Food Rules – Michael Pollen

In Defense of Food – Michael Pollen

Food Politics – Marian Nestle

What to Eat – Marion Nestle

I’m Mad as Hell and I’m Not Going to Eat It Anymore – Christina Pirello

Fast Food Nation – Eric Schlosser (also a documentary)


Food, Inc.

Supersize Me

Forks over Knives