Monthly Archives: March 2013

Raspberry Flax Smoothie


Raspberries are full of antioxidants! They are a good source of vitamin A, C and fiber! Organic raspberries carry more antioxidants, but using frozen ones will still give your benefits still too.
This great fruit helps manage weight loss and has many anti-cancer benefits!

Lets get smoothing!

1 1/2 cup of frozen raspberries
1/2 cup 90% lactose free plain yogurt
1 tbsp ground flax
1 tbsp organic honey

Add all of your ingredients to your magic bullet and blend until smooth!

Voila! Enjoy!


*I am not involved with any health care studies, this information was found during extensive research.


Butternut Squash Soup


What you will need:

Butternut squash
2 stalks of celery
1 large carrot
4 medium white potatoes
2 tbsp butter
1/3 cup diced onion
2 tbsp cinnamon
Ground pepper
1 chicken or vegetable bouillon cube
1 cup water
Low fat Sour cream or plain Greek yogurt

Makes 4-6 bowls


Shall we soup?

Clean butternut squash, place in microwave safe dish and heat for 5 minutes. Let cool. Remove skin, seeds and cut into cubes
Clean and cut up your vegetables
In large frying pan heat butter and sauté onion
Add water & bouillon cube, bring to boil – simmer for 5 minutes
Add vegetables, heat until soft
In your Yonana, blender or food processor, slowly start blending your vegetables until they are a consistency you prefer
I like a little texture and for it to not be pure liquid
Add all the vegetables and the broth to your slow cooker.
Stir in cinnamon with wooden spoon. Cook on high for 3-4 hours

Let cool & divide into bowls and add a dollop of sour cream to each bowl! (This is a must, and it helps cool the soup down!)



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The ultimate vegetable grilled cheese sandwich! *Whew!*


Ohh yah! I said it!

I had the most healthiest lunch today, it was Friday of course! So I decided to continue on and make this delicious vegetable grilled sandwich for dinner! I made two different ones for the occasion. I chose to top mine with avocado and made my boyfriend a cheesy mushroom melt!


  • 4 slices of thick bread
  • 1/2 Red pepper
  • 1/2 Avocado
  • 3 mushrooms
  • Green leaf lettuce or spinach
  • Salt & trans fat free margarine
  • 1/2 tbsp of vegetable oil
  • Dash of pepper
  • 6 slices of brick Marble cheese
  • 1/2 cup of goat cheese

Makes 2 servings

Get your grill on.. the stove top:

1 mushroom melt and one avocado grilled sandwich.

  1. In a large pan, heat oil and pepper
  2. Wash and cut up mushrooms and red pepper
  3. Add to pan and saute peppers unit they are soft and mushrooms are golden brown
  4. While the vegetables are grilling, cut up half of the avocado and lettuce (or spinach)
  5. Remove vegetables from pan and let sit for a few minutes
  6. Wipe pan clean with paper towel
  7. Butter one side of each piece of bread
  8. Place bread – butter side down onto pan, top one slice of bread with 3 slices of marble cheese, 1/4 cup of goat cheese, and red peppers
  9. On another slice, top with 3 slices of marble cheese, mushrooms, 1/4 cup of goat cheese and red peppers
  10. Grill all 4 slices until golden brown, and the marble cheese has melted
  11. Remove from heat, and top the mushroom melt with lettuce, the other with avocado and lettuce!
  12. Place the other grilled bread slices on top and enjoy!

*These instructions are guidelines only. Cooking times and oven temperatures may vary*

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St. Patty’s Day – Egg Free – Key Lime Cupcakes!


Mmm! Who wants a green cupcake!? Spring is just around the corner, so in favor of being Irish and loving warm weather, I want to share my easy green key-lime cupcake recipe with you! You have to indulge once in a while!

Please keep in mind – these cupcakes need to sit for 12-24 hours before serving.

What will you need?

  1. 1 box of 4 serving lime Jell-o
  2. 1 box of vanilla or white cake mix (Betty Crocker, Duncan Heinz)
  3. 1 can of Sprite, or 7up. (Diet or regular) Either or works the same!
  4. Cupcake tray
  5. Cupcake liners


  1. 3/4 cups butter (softened)
  2. 500g (4 cups) Icing sugar
  3. 1/4 Skim milk
  4. 1/2 tsp vanilla extract
  5. 1/2 cup unsweetened coconut (optional)

OR try my vegan icing glaze:

  1. 1 cup icing sugar
  2. 1/4 cup water or vegan milk
  3. 1/2 tsp vanilla extract

Yep! That’s it!

Here’s how to create these easy and delicious cupcakes:

*These instructions are guidelines only. Cooking times and oven temperatures may vary*

  1. Preheat oven according to mix, usually 350F
  2. In a medium sized bowl, add cake mix, jell-o and the entire can of 7up
  3. Beat on medium speed for 2minutes, scraping the bottom and sides of bowl in between
  4. Mix will be light and fluffy… like a mousse
  5. Fill liners 2/3 full – I like to use my mom’s perfect idea – an ice cream scoop (even out batter so it is flat)
  6. Bake for 18-21 minutes (according to box)
  7. Let sit on rack and let cool for 1-2 hours
  8. Makes 24


  1. Fluff butter with mixer
  2. Slowly alternate icing sugar and milk
  3. Beat until smooth
  4. Add vanilla extract, mix with spoon
  5. If too thick, add a little more milk, if too thin add little more icing sugar (1 tbsp at a time)
  • With a piping bag and Wilton 1A tip – Make swirl on top of each cupcake… after they have cooled completely – 1-2hours.
  • Put coconut into a small bowl and dip your iced cupcakes into the bowl
  • Place cupcakes in a cardboard box for 12-24 hours on a counter top (if not liners will stick to cupcakes.)
  • The fridge is okay, but cake/icing will sweat when brought back into regular temps.
  • If you live in a warm climate, the fridge is your best option!

*These instructions are guidelines only. Cooking times and oven temperatures may vary*

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Chinese Vegetable Stir Fry!


If you are ever craving Chinese food, but don’t want to pay for delivery, or have to wonder how fresh your take out is. Not to worry, this vitamin K, C and Calcium packed stir fry will fulfill all your needs! It’s so fresh, and takes less then 30 minutes to make… if you are quick, like me!

From researching here’s just a few benefits that I found of eating this delicious meal: Vitamin C helps keep your immune system in check. While vitamin K helps in creating bone density, and preventing blood clots. Calcium makes your teeth pearly white nd bones strong! That sounds pretty good to me!

*These instructions are guidelines only. Food handling, oven temperatures and cooking times may vary*

Prep time: 10 minutes Cook time: 20 minutes

What you need:

  1. 4 baby bok choy’s
  2. 1 celery stalk
  3. 1/2 cup sugar snap peas
  4. 1 bag of bean sprouts (rinsed)
  5. 1 tbsp of vegetable oil
  6. 1/2 tsp pepper
  7. 1/4 cup vegetable or chicken broth
  8. 1/3 cup of low sodium soy sauce
  9. Very large frying pan or wok
  10. Large bowl or container
  11. 4 cups boiling water

Let’s get cooking!

  1. Heat frying pan
  2. Add oil and pepper to pan – simmer for 3 minutes
  3. Add broth to frying pan
  4. In a kettle, boil 4 cups of water
  5. While water is boiling rinse bean sprouts well
  6. Place bean sprouts in a bowl with the boiling water for 5 minutes
  7. Drain sprouts then add to frying pan
  8. Rinse celery, snap peas, bok choy and cut the leaves off, chop up celery
  9. Add vegetables to the pan and stir
  10. Cover with lid and let cook for 10-14 minutes on medium heat, stirring often (until desired tenderness)


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