Category Archives: Recipe

Healthy living food recipes.

Recipe: Blue Corn Tortillas

Recipe: Blue Corn Tortillas

This is a simple way that I have found to make a quick version of a healthy corn tortilla. Yes, I looked for a good recipe online, then modified it.

Here are the ingredients listed in the original recipe (image linked to recipe page):


My Hubby and I are following the BALi Food Plan (congratulations, Dr. Roby Mitchell, for its recent patent) and want to avoid any refined flours. I’m also not interested in experimenting with the taste of nutmeg on my corn tortilla while the Mexican-Style frittata is already being prepared. Here’s my modified ingredient list:

  • 3/4 cup Organic Blue Cornmeal
  • 3/4 cup water, boiling
  • Himalayan Sea Salt (to taste)
  • Homemade Pepper Blend (to taste)
  • Coconut oil (to grease the skillet and my hands)

Here’s what I did:

  1. Added cornmeal to mixing bowl
  2. With a wooden spoon, I mixed in the boiling water. I measured out 3/4 cup of boiling water, but only added as much water as I needed to obtain the consistency that I wanted. I switched over to a spatula as it became quick sticky.
  3. Once the mixture cooled (around 3-4 minutes), I rolled out 2″ and 3″ balls patties (I was experimenting to see what size we would like best) and placed each patty on the hot, greased skillet. As the bottom browned, I flipped it over and started to gently flatten them with a spatula, and continued this process until they were flat enough for our liking.
  4. I sprinkled the tortillas with the sea salt and the pepper blend while they were cooking.
  5. The entire process took only a few minutes and they were great!
Recipe: Roasted Broccoli With Garlic

Recipe: Roasted Broccoli With Garlic

This recipe was inspired by We were in a hurry and needed a quick dinner. We made fish for me, chicken for Gushin, and this wonderful roasted broccoli and garlic dish. Here’s how we made it: Ingredients 2 small heads of broccoli, cut into florets 3 tbsp olive oil 6 HUGE cloves of garlic, minced sea… Continue Reading

Home-Made Pepper Blend

Home-Made Pepper Blend

We use a lot of spices in our cooking. One of my Hubby’s favorite seasonings has been a Six-Pepper Blend. For a long time, we were unable to find it, so when we did, my hubby was VERY happy. That is, until we stopped to read the ingredients on the label! We walked down the… Continue Reading

Recipe: Zucchini & Mushroom No-Pasta Lasagna

The other night, my hubby and I decided to experiment with a pasta-less lasagna. It was so good that we decided to make it again last night. Here’s how we made a zucchini & mushroom lasagna. I have not yet experimented with adding other veggies to the recipe, but I will. It was a yummy, repeatable recipe.… Continue Reading

Food Focus: Mesclun

What is Mesclun? I didn’t know either. That is, until we received an order from the Organic Food Coop we used to use before we bought our Tower Garden. Here’s the Wikipedia version: “Mesclun is a salad mix of assorted small, young salad green leaves, that originated in Provence, France. The traditional mix usually includes chervil,… Continue Reading

Kale, Strawberry, Almond Smoothie

Kale, Strawberry, Almond Smoothie

We are in search of low carb, healthy, smoothie recipes. Here’s one we tried today. It was yummy.   Ingredients Calories Carbs Fat Protein Sodium Sugar Strawberries – Raw, 1 cup, sliced 53 13 0 1 2 8 Almonds Raw – Great Value, 2 oz (24 whole kernels = 28 grams) 320 12 28 12… Continue Reading

Food Focus: Horseradish

Food Focus: Horseradish

Did you know that for centuries horseradish was thought of as a medicine and not as a condiment? In the 1500’s, it was known in England as “Red Cole” and it grew wild in several areas of the country. Horseradish can be used medicinally as the root contains an antibiotic substance as well as Vitamin C.… Continue Reading

Food Focus: Ginger

Food Focus: Ginger

Ginger has been used for centuries. It was used by the Greeks as early as 4400 years ago and by the Spanish in the 16th century. It is spicy, yet soothing and is an easily recognizable ingredient in Oriental cuisine. Ginger is widely used in cooking and in the healing arts, as it is a… Continue Reading

It Burns So Good!

It Burns So Good!

Last month, on Rosh Chodesh (the New Moon), I joined hundreds of people across the globe in a “virtual” event. I was invited to the Master Tonic Party. Ok, so it sounds pretty weird. Actually, it was tremendous fun! I have been asked by many of my friends to post the recipe, so here it… Continue Reading

Recipe: Strawberry Yogurt Smoothie

Strawberry Yogurt Smoothie Prep Time: 5 minutes Yield: 2 servings Ingredients 1 cup vanilla yogurt (or 1 cup plain yogurt with a dash of stevia and 1 tsp vanilla extract) 1 cup strawberries Directions Mix in blender for 1-2 minutes and serve. Note: You can add other ingredients for added nutrition such as nuts, a… Continue Reading

Recipe: Roasted Squash Soup

Roasted Squash Soup Last night, Dennis & I attended our neighborhood Crime Watch Patrol pot-luck dinner. I made a delicious roasted squash soup that became quite a hit. In response to the requests for the recipe, I am posting the following “non-recipe” recipe. You’ll understand why I am calling it a “non-recipe” in a moment.… Continue Reading

Middle-Eastern Style Lentil Soup

Middle-Eastern Style Lentil Soup Yield: 4-6 servings Ingredients 2 Tbsp. extra-virgin olive oil 2 large onions, cut into medium dice 2 cloves garlic, minced 2 tsp. ground coriander 1 tsp. ground cumin, preferably ground from whole seeds toasted in a dry skillet 1 tsp. ground turmeric 1/2 tsp. sweet paprika 1 1/2 tsp. kosher salt… Continue Reading

Recipe: Coconut Milk

Recipe: Coconut Milk Coconut milk is not the liquid inside the coconut. It is the liquid that is extracted from the flesh of the coconut. It can be made at home from fresh, dry or creamed coconut. In this recipe, we will use half a fresh coconut. Grate the flesh of half a fresh coconut… Continue Reading

Recipe: Thai-spiced Winter Squash Soup

Thai-spiced Winter Squash Soup Serves 4-6. 2 lbs. (1 kg) Winter squash – acorn, butternut, hubbard, turban, small pumpkins 3 tablespoons butter or olive oil 1 14-ounce can coconut milk 1 teaspoon (or more) red Thai curry paste
water 2 teaspoons fine grain sea salt (or to taste) Water or vegetable stock to thin soup to… Continue Reading

Mixed Green Salad with Blueberry Vinaigrette

Mixed Green Salad with Blueberry Vinaigrette (Recipe obtained from Chef Stevie Nussbaum) Makes 4 servings Ingredients 1/4 cup Blueberries 1/4 cup Olive Oil 1 Tablespoon Balsamic vinegar 1/2 Teaspoon Dijon mustard 6 cups Mixed Greens 1/4 cup Goat Cheese Directions Place the blueberries, Balsamic Vinegar, and dijon mustard in a blender or food processor Turn… Continue Reading

Roasted Squash Soup

Roasted Squash Soup (Ingredient list obtained from Chef Stevie Nussbaum) Makes 12 servings Ingredients: 1 1/2 Pounds acorn squash, Halved 1 1/2 Pounds butternut squash, Halved 1 Pound spaghetti squash, Halved 1 whole Onion, chopped 2 Tablespoons Olive Oil (Extra Virgin) 1/2 teaspoon ground nutmeg 1/2 teaspoon granulated garlic 4 Cups Vegetable Stock 1/2 cup… Continue Reading

Ginger Drink

Ginger Drink (This recipe has been featured in the August, 2011 issue of A Healthy You). Prep Time: 7 minutes Cook Time: 24 hours or 20 minutes (choose your method) Yield: 6-8 servings Ingredients: 1 pound fresh ginger root 2 quarts water juice of 2 limes maple syrup, stevia, honey or agave nectar to taste… Continue Reading

Recipe: Sun Tea

Sun Tea (This recipe has been featured in the August, 2011 issue of A Healthy You.) Prep time: 2 minutes Cook time: 24 hours Yield: 2 liters Ingredients: 3-4 tea bags of your choice water Directions: Fill an extra-large mason jar with water, add 3 or 4 of your favorite tea bags and cover with… Continue Reading

Food Focus: Mushrooms

Food Focus: Mushrooms (This article appeared in the April, 2011 issue of A Healthy You.) Mushrooms are low in saturated fat and sodium and are very low in cholesterol. They are also a good source of dietary fiber, protein, vitamin C, folate, iron, zinc and manganese and a very good source of vitamin D, thiamin,… Continue Reading

Cajun Seasoning – Make Your Own

Cajun Seasoning – Make Your Own My husband was shopping around for a good cajun seasoning mix. We read labels. We found sugar. We found additives. We decided to make our own. I compared a few online recipes and decided to try the one from Here’s what you need: salt garlic powder paprika ground… Continue Reading

Spring Sprouting Steamer

Spring Sprouting Steamer (This recipe appeared in the May,2011 issue of A Healthy You) Prep Time: 3 minutes Cooking Time: 5 minutes Yield: 4 servings   Ingredients 1 zucchini 1 summer squash 1- 6 oz. package mixed crunchy sprouts (lentil, adzuki, mung, garbanzo) 3 tablespoons of freshly chopped tarragon 1 tablespoon of ghee (clarified butter)… Continue Reading

Asian Watercress Salad

Asian Watercress Salad (This recipe appeared in the July,2011 issue of A Healthy You) Prep Time: 7 minutes Yield: 4 servings Ingredients 1 bunch washed watercress 1 cup grated carrots 1 cup baked tofu 1-1/2 tablespoons toasted sesame oil 2/3 tablespoons plum vinegar or other vinegar Directions 1. Tear watercress into desirable size pieces. 2.… Continue Reading

Bok Choy Apple Slaw

Bok Choy Apple Slaw (This recipe appeared in the July, 2011 issue of A Healthy You) Prep Time: 7 minutes Yield: 4 servings Ingredients 6 stalks bok choy (about 1/2 head), thinly sliced 1/2 small red onion, thinly sliced 1 granny smith apple, sliced 1/2 cup toasted sunflower seeds Dressing: 1 teaspoon ground coriander 1… Continue Reading

David & Amy’s Fabulous Granola

This recipe is brought to you by my wonderful son, David, and his fabulous fiancee, Amy. I would love your feedback! Ingredients: 3 Cups Rolled Oats 1 Cup Pecans 1 Cup Almonds 1/2 Cup Flax Seeds 1 1/2 Cups Sunflower Seeds 1 Cup Raisins 1/3 Cup Brown Sugar 1/3 Cup Honey 2 Cups Applesauce 1… Continue Reading

Almond Milk

(This recipe appeared in the June,2011 edition of A Healthy You.) Did you know that you can make your own? The original recipe, which called for 4 cups of ice, was obtained from New Earth Wellness. I found that, depending on the kitchen equipment you have, the amount of water and crushed ice will vary.… Continue Reading

Fruit Nut Smoothie

(This recipe appeared in the June, 2011 edition of A Healthy You.) Prep Time: 5 minutes Yield: 2 servings Ingredients 1 banana 1 cup almond, soy or rice milk 1 cup berries 1 cup diced melon 1/2 cup almonds 2-4 ice cubes Directions Mix in blender for 1-2 minutes and serve. Note: You can add… Continue Reading

Shiitake and Kale

Shiitake and Kale (This recipe appeared in the April, 2011 issue of my newsletter. Prep Time: 2 minutes Cooking Time: 10 minutes Yield: 4 servings  Ingredients 1/2 pound shiitake mushrooms 1 tablespoon olive oil 1-2 cloves crushed garlic 1 bunch kale, chopped pinch of salt Directions 1. Warm oil in pan on medium heat with… Continue Reading

Color Your Plate Healthy

Color Your Plate Healthy How are you doing with your New Year’s resolution? Every year millions of Americans make resolutions on January 1st. Many of them have something to do with improving health and wellness. But by February 1st a majority of those resolutions have gone right out the window. Since 1980 the American Dietetic… Continue Reading

Quinoa Pilaf

Quinoa Pilaf (This recipe appeared in the March, 2011 issue of A Healthy You.)   Prep Time: 3 minutes Cooking Time: 30-40 minutes Yield: 4 servings Ingredients: 1 cup quinoa; 2 1/4 cups water or stock; 1/2 cup dried cranberries; 1/2 cup walnut pieces; 1/4 cup chopped fresh parsley; pinch of salt Directions 1. Rinse… Continue Reading

Recipe: Easy Beans and Greens

Easy Beans and Greens (This recipe appeared in the February issue of A Healthy You.)   Prep Time: 10 minute Cooking Time: 10 minutes Yield: 2-3 servings   Ingredients 2 cups of pre-cooked beans (black, pinto, red, kidney – your choice) 1 bunch greens (collard, bok choy, kale, spinach – your choice) Your favorite toppings,… Continue Reading

Recipe:Mighty Miso Soup

Recipe: Mighty Miso Soup (This recipe appeared in the January, 2011 issue of A Healthy You). Prep Time: 5-10 minutes Cooking Time: 10-15 minutes Yield: 4-5 servings Ingredients: 4-5 cups spring water 1-2 inch strip of wakame, rinsed and soaked 5 minutes in 1 cup of water until softened 1-2 cups thinly sliced vegetables of… Continue Reading

Recipe: Sweet Potatoes with Lime and Cilantro

Recipe: Sweet Potatoes with Lime and Cilantro (This recipe appeared in the December, 2010 issue of A Healthy You). This recipe is an eye-opener for those who find sweet potatoes cloyingly sweet or those who are tired of eating them smothered in marshmallows and brown sugar. Japanese sweet potatoes, with their pale flesh and delicate… Continue Reading

Avocado Dip

Avocado Dip (This recipe appeared in the November, 2010 issue of A Healthy You) Prep Time: 3 minutes Yield: 1 cup Ingredients: 1 large peeled and pitted avocado 2/3 cup plain yogurt, goat yogurt or soy yogurt 1 diced tomato dash or two of cayenne pepper sea salt black pepper Directions: Mash avocado with a… Continue Reading

Savory Tahini Sauce

Savory Tahini Sauce (This recipe appeared in the November, 2010 issue of A Healthy You.) Prep time: 5 minutes Yield: 1 cup Ingredients: 1/2 cup tahini 1/4 cup water 3 tablespoons lemon juice 2 tablespoons tamari 2 tablespoons maple syrup 1-2 cloves of garlic minced pinch of cayenne (to your taste) Directions: In a bowl… Continue Reading

Recipe: Roasted Root Veggies

Recipe: Roasted Root Veggies (This recipe appeared in the October, 2010 issue of A Healthy You.) Ingredients 1 sweet potato 2 parsnips 2 carrots 2 turnips or 1 large rutabaga 1 daikon radish (or substitute/add in your favorites, like squash) olive oil salt and pepper herbs: rosemary, thyme or sage (fresh if possible) Directions 1.… Continue Reading