Enjoy Wholesome Nut and Seed Butters

I’m sure everyone has heard of peanut butter, but did you know there are other nut and even seed butters too? There are a number of nut and seed butters on the market, and each has a beneficial nutritional profile. It’s also quite easy to make your own nut and seed butters at home so I’ve included a basic recipe. For people with a peanut allergy, nut and seed butters can provide just as much (if not better) nutrition without the risk of setting off a peanut allergy. Here are some of the most popular butters, and what some of their benefits are. Continue reading

The Best Homemade Ice Tea

Homemade ice tea is a summer tradition in our family, we all love it. A friend gave me a recipe for a tea syrup and we have tweaked it over the years to make it the best homemade ice tea ever! Well it’s perfect for our taste!

I make our ice tea in a gallon size (4.55 l) tupperware pitcher, I’m not sure if they still make this size but I have several of them. I have to be honest, I don’t measure the water, I just fill up the pitcher to the lip where the lid fits.

homemade ice tea with honey and lemon

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How to Cook With Herbs and Spices

Is salt and pepper the extent of your seasoning experience? Are you wanting to discover the wonderful world of flavors with spices and herbs? Awesome, here’s some basic how to cook with herbs and spices tips.

Herbs, spices and other seasonings are a natural and healthy way to add a lot of flavor to your recipes without adding a lot of extra calories. With a little practice, you can create an endless variety of delicious dishes, such as Mediterranean-inspired favorites bursting with the fresh flavors of lemon, garlic and rosemary and spicy Mexican dishes featuring cilantro, cumin and chili powder.

cook with spices herbsOf course, your options won’t end there. A wide range of herbs, spices and seasonings are used throughout the world to make food taste better, and in some cases, last longer. Over time, certain flavors have come to represent the culinary identity of the areas where they originated. In large part, the seasonings you choose will define the direction of your own culinary development, as well.

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Vegetarian Mushroom Stroganoff

I make this vegetarian mushroom stroganoff when I’m cooking just for myself, or making something for hubby that I can’t eat due to food allergies. I half the recipe to make two meals. Since I never have any wine in the house, I substitute a combination of white grape juice and water.

I love it because it’s quick, easy and tasty. It’s wonderful served over mashed or baked potatoes, brown rice, quinoa or whole grain pasta. Complete the meal with steamed vegetables such as broccoli.

Mushroom vegetarian stroganoff Continue reading

How to Teach Kids to Eat Healthy

Children need proper nutrition to grow strong and healthy. Making sure your child eats right can be a challenge. Try the following ideas to help you raise healthy eaters.

How to teach your kids to eat healthy

Being a good role model is essential. Your kids will learn to love healthy foods by seeing you eat them. Children, especially young ones, will do as their parents do. Let them see you eating fresh fruits and vegetables rather than junk food.

Eat meals with your children. The easiest way to be a good role model is to sit down and eat meals with your children. Serve your children the same food you eat, even young children enjoy a variety of flavors and textures. Food manufacturers have convinced us we need to serve them special food, (see the video below) so if you are already serving nutritious meals to the adults, dish up the kids some too.  As an added bonus you’ll find the family time is priceless. Continue reading

Quinoa Salad With Roasted Garlic Dressing

A yummy quinoa and roasted summer vegetable salad with roasted garlic dressing that can be served hot, warm or cold.
Quinoa Salad With Roasted Garlic Dressing

Quinoa (pronounced as keen-wah) is another ancient, gluten free, whole grain that we are rediscovering for it’s taste and nutritional benefits. It can be served in place of rice and cooks in 15 to 20 minutes.

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Coconut Curry Chicken with Rice

This Coconut Curry Chicken recipe makes a quick and delicious meal. Serve over white or brown rice. We love jasmine or brown basmati rice, what’s your favorite type rice?

I’m always looking for sneaky ways to serve chicken breasts as hubby isn’t a fan of them. He prefers dark meat with skin! This recipe was a hit, he loves curry, the tomatoes help tenderize the meat and the sauce keeps it moist. Chicken breasts tend to be drier than the legs and thighs.

Coconut Curry Chicken

Coconut Curry Chicken

Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes

Yield: 6 servings


  • 1&1/2 cups rice, (white or brown) cook as directed
  • 2 tablespoon grapeseed oil
  • 4 chicken breasts, cut into bite size pieces
  • 2 medium onions, diced
  • 2 cans chopped tomatoes (3-4 cups fresh, peeled & chopped, or 1 quart home canned)
  • ½ cup coconut milk
  • 1 tablespoon shredded coconut (optional)
  • 1 tablespoon curry powder (or more if you like it hot)
  • black pepper, to taste
  • sea salt, to taste


  1. Cook rice of your choice as per the directions on package.
  2. In a heavy bottomed saucepan, heat the oil and sauté the onion until tender. Add the curry powder, stir and cook for a minute to bring out the flavor.
  3. Add the chicken pieces and sauté until nearly done.
  4. Pour the chopped tomatoes over the chicken, increase heat. Add the coconut milk, coconut, pepper and salt, simmer for about 15 minutes.
  5. Serve over rice.

Tips: Coconut milk often separates, mix well before measuring and adding it. Or save some of the thick cream that rises to the top for another recipe.

When in season use fresh local grown organic tomatoes, for improved taste and nutrition. To peel them place them in boiling water for a minute or two then plunge them in cool water to cool. The skin will slip right off.

How do you like your curry, mild or hot? Do tell, we’d love to know! Comment below!


Sweet Cherry and Vegetable Summer Salad

Plump, sweet cherries are ripe right now, who can resist these juicy jems when you find them at your local farmer’s markets? Locally grown cherries taste the best, choose organic if you can find them. How about a unique and delicious salad recipe made with this wonderful seasonal fruit?

Sweet Cherry and Vegetable Salad

This is not your typical fruit salad, it’s a savory salad. Cherries are combined with delicious summer vegetables and tossed in a sesame oil vinaigrette. The cherries not only add a little sweetness to the salad, they are also a good source of the nutrients needed in a daily diet. Continue reading

Stuffed Roasted Peppers Southwestern Style

Sweet roasted bell peppers stuffed with chicken, cornbread, corn and chili peppers for a southwestern flavor. These grilled summer time delights make an entire meal. 

Stuffed Roasted Peppers Southwestern Style

Yield: Serves 8

Serving Size: 2 stuffed pepper halves


  • 8 large red, yellow, and/or orange sweet bell peppers
  • 2 tablespoons of grapeseed oil
  • 1 pound of skinless, boneless chicken breasts, cut into bite-size pieces (you can also use 1 pound of other meat, if you prefer)
  • 1 cup of frozen whole kernel corn
  • 1 cup of chopped onion (1 large)
  • 4 cups of corn bread stuffing mix
  • 2 cups of chicken broth
  • 2 - 4 ounce cans of diced green chile peppers, undrained
  • 2 - 10 ounce containers of refrigerated Alfredo pasta sauce (or make your own)
  • 2 tablespoons of snipped fresh cilantro


  1. Preheat a gas or charcoal grill. Place the whole sweet bell peppers on the rack directly over medium-high heat. Grill the peppers for 13 to 15 minutes or until they are charred and very tender. Turn the peppers occasionally to char and cook all sides. When done wrap the peppers in aluminum foil and allow them to stand for about 15 minutes or until they have cooled enough for you to be able to handle them.
  2. To make the stuffing, begin with a large skillet over medium heat. Add the grapeseed oil followed by your choice of meat and the onion. Cook the meat until it is no longer pink and the onions are opaque. When the meat is cooked, add the stuffing mix and broth; cook the stuffing mixture until the broth has begun to absorb then remove it from the heat. Stir in half of the green chile peppers.
  3. Once the peppers have cooled enough, loosen the skins. Peel the skins off in strips and discard them. Brush the peppers with oil. Cut them into halves and remove the seeds. Add the stuffing to the pepper halves so each one has the same amount. Return each of the pepper halves to the grill for about 5 minutes or until the stuffing is heated through.
  4. The sauce is made by combining the Alfredo sauce and remaining green chile peppers in a small saucepan over medium heat. Spoon the heated sauce over the stuffed peppers. Garnish with fresh cilantro.


How To Incorporate Chia Seeds into Your Daily Diet

Have you been seeing and hearing about chia seeds, wondering what’s so great about them and how to eat them?  Me too! So here’s some of the benefits and how to incorporate chia seeds into your daily diet.


We are finally beginning to rediscover what ancient Aztecs and Mayans have known for centuries – chia seeds are a healthy, nutritious food. An ancient grain native to Mexico, chia seeds (salvia hispanica) are said to sustain the body through strenuous exercise and physical stress.

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