Tag Archives: recipe

Kale Chips Recipe!!!

15 Feb

Hello Lucky13’ers!

If you’ve read my blog before, you’ll know that I am a HUGE fan of kale (Swiss chard, and collard greens work too), as it has the most nutrients per calorie of any food!! I have prepared it several ways…my most favorite is sauteing it in a wok with some onions, mushrooms and string beans.

But last week I was itching for something new, so I decided to try making Kale Chips.  They were delicious and So easy to make.  Try it out and tell me what you think!

Kale Chips


1 bunch kale, I used black kale but you can also use Dinosaur kale

1 Tbsp olive oil

Sea salt, to taste

Preheat the oven to 300 degrees Farenheit.  Remove kale from stem, and chop into large pieces.  Put into bowl and toss with olive oil and sea salt.  Lay pieces of kale in a single layer on a baking sheet. (Use two sheets if need be; don’t put layers of kale on top of one another).  Bake for 20 minutes or until crisp.  Let cool and then enjoy!


Crock Pot Experiment

17 Jan

The other day my sister and I were brainstorming about what to cook for the week.  We had some frozen chicken breasts and originally planned to throw them into the crock pot with chicken stock, a little white wine, and some shredded zucchini.  But I then got the idea to use crushed tomatoes.  We didn’t want to buy them in a can so we bought fresh tomatoes along with a few other veggies and experimented with our own version of Chicken Cacciatore.  Turned out pretty good!  Next time I’ll add a little chicken stock & basil

[addendum: since the original writing of this post, I made the dish again… this time I added fresh basil, a chopped onion, as well as some frozen ground beef patties.  I omitted the olive oil but added some low-sodium chicken stock.    Still delicious!]

crock pot recipe


– 4 frozen chicken breasts

– 2 pkg. Campari tomatoes on the vine, crushed up by hand

– 1 & 1/2 bell peppers, chopped

– handful of mushrooms, chopped

– liberal amount of finely chopped fresh Cilantro

– 3 cloves of garlic, whole

– 5 caps full olive oil [yes I used the cap to the olive oil bottle as my means of measurement]

– liberal amount of Italian Spices, Garlic Pepper, Black Pepper

– 1 tsp sea salt

We set the crock pot on Low for 10hrs and cooked it overnight.  I’ve been shredding the chicken and putting into a bowl with a big helping of the sauce and heating it in the microwave.  Delicious on these cold nights!

Cooking for One

28 Sep

I was recently asked by a client to write a blog post about “how to cook healthy for one”.  She explained that she is having a tough time cooking meals that are single serve, and often ends up making way too much food and has to give it away (or worse- throw it away).  While the recipients of her extra meals may think this to be just fine and dandy, my client wanted some ideas/thoughts/guidance on how to tailor her cooking to serve just one person.  I thought it was a great idea and probably something from which many more people could benefit.

dirty dozen

Here are my tips for simplifying cooking for one:

1) PLAN AHEAD: This one applies to everyone, whether cooking for one or for ten.  When trying to maintain healthy eating habits, it is ESSENTIAL to plan ahead.  Preparation is the key to making sure the best & most nutritious foods end up in your belly & the nutrient-empty bad food stays far, far out of temptation and hunger’s reach!  Whether this means chopping/slicing/peeling fruits and veggies as soon as you buy them, or getting lunch ready in Tupperware the night before, do all the planning you can.

2) COOK A LOT & PORTION IT OUT.   When cooking for one, it’s often hard to make proper adjustments to a recipe that is written to serve 4-6.  Instead of shying away from these recipes, I suggest setting aside time to cook (Sunday afternoon/evenings work for me) large quantities of food and then package them in single-serve containers.  For example: cook a Crockpot full of vegetarian chili and use Pyrex or Tupperware to divide it into 4-5 meals worth.  These don’t all have to be consumed within that week.  If you are someone who likes variety, keep one or two servings out for the week, and freeze the rest.  These frozen single-servings can simply be defrosted for another meal at another time.  If you can devote a day or an afternoon (just a few hours will do) to preparing a few big meals to be divided for the week (or frozen for longer), it will save you LOTS of time in the day-to-day.

3) FIND YOUR FAVORITE “STAPLES” AND ADD VARIETY:  everyone has a few “go-to” favorite foods (hopefully these are all whole, natural foods!) which they eat regularly.  One of mine is salad.  If you’ve ever seen me eat a meal, you can almost guarantee 2 things: it’s a salad and its in Tupperware!  Many think of salads as boring and unsatisfying but with a little creativity, they can be DELISH and filling.  Start with any type of greens, add your fav veg [tomato, peppers, carrots, snap peas, broccoli, cucumber, avocado, mushroom, peas, etc] and then make sure to add a source of protein [chicken breast, tuna, salmon, beef, soy nuts, tofu, edamame] and an all natural dressing [I use olive oil and balsamic w/spices].  I also add dried cranberries, raisins, or nuts to change it up.  Keep fresh veggies stocked at home, chopped and ready to go.  Then it is only a matter of assembling the mix of ingredients you want that day!

Another staple I love to have around is quinoa or cous cous.  Make several servings of either (for the week), and scoop a single serving out to serve with protein and veg.  You could also add either of these to a salad or stir fry dish.

4) DON’T OVER SHOP AT THE GROCERY STORE: don’t over do it when shopping just for you!  It is far better to buy less and use all the food than to buy too much and have some go to waste.   If you run out of milk/chicken/veggies/etc midweek, a second trip to the grocery store won’t be the end of the world.  Try and keep 4-5 days worth of fresh food in your house at a time.    Additionally, when you have more food around (that you don’t want to let spoil), you tend to eat more, and this can lead to distorted portion sizes….which leads me to my next point.

5) PAY ATTENTION TO SERVING SIZE: this is a good tip for cooking/eating in general.  Take a moment to LOOK on the packaging of the food and see just exactly how much a “single serving” is!  Make sure to portion out appropriate amounts of food depending on your daily calorie intake and dietary needs.  An entire pizza could be considered “single serve” if one person eats the whole thing!   Get in the habit of using measuring cups to portion out food instead of just filling a container.


Do you have any other ideas of “how to cook healthy for one”?? Let’s hear them!

Summer Squash Quinoa Yumminess!!

1 Sep

Here’s a recipe put together by one of my greatest friends, who has a knack for creating new recipes whenever he has a fridge full of food and a kitchen to himself.  This week he whipped up a new dish which was DELISH!


  He wrote out the recipe and I am passing it on, exactly as he wrote it:

1 cup of quinoa
1 summer squash cut in half lengthwise and then chopped into half circles
1/2 large sweet vidalia onion
Large handful of fresh chopped spinach. (Real spinach, no frozen preserved shit)
1/2 chopped bulb of fennel
1 can of rinsed black beans
3 heads of garlic minced
And my spice mix   [his spice mix is: fresh ground black pepper, oregano, sea salt, ground red pepper, paprika, and ground cumin]

– Cook 1 cup of quinoa with 2 cups of water
– stir in 1 can of black beans a few minutes before the quinoa is fully cooked
– in another pan sauté onion, fennel, garlic and spices
– once onions are browned toss in summer squash
– once summer squash is starting to get cooked toss in the spinach
– when everything is cooked toss in the quinoa with the veggies for a few minutes to absorb the flavor
– I ended up dicing an avocado and tossing it on top of the whole mix after I plated it

I have to admit it’s now one of my favorites and it’s really filling

Aside from all the nutritional value of the spinach and summer squash, this dish is also packed with proteins (by way of black beans) and a healthy complex carb (quinoa).  Try it out and let me know what you think!!

Breakfast BONUS!

23 Aug

I was reading one of my favorite blogs- the Fitnessista – and the post for today had a link to something that sounded delicious- a protein muffin!  I clicked on the link and was brought to another blog; one that is new to me!  I found the recipe for the protein muffin… I can’t wait to go home and try this recipe tonight!

** some substitutions made  by Fitnessista: used brown rice flour, and oats instead of pumpkin. 

This seems like an easy enough recipe to substitute ingredients to fit anyone’s diet needs! 

I wanted to share with all of you and hope you try it out!  Let me know what you think!