"To eat is a necessity, but to eat intelligently is an art." - La Rochefoucauld

Favorite Recipes

1. Meatloaf with nutritious greens 


  • 1 Cup water
  • 2 Cups kale leaves that have been washed, stemmed, and chopped
  • 2 cups spinach leaves that have been washed, drained and chopped
  • 1 1/4 pounds lean ground beef (grass-fed if possible)
  • 1/2 cup finely minced onion
  • 1 large garlic clove, peeled and minced
  • 1/2 teaspoon sea salt
  • 20 grinds of black paper
  • 1 teaspoon minced fresh rosemary
  • 1/2 cup crumbled fresh bread (can be a gluten-free alternative)
  • 1 tablespoon dijon mustard
  • 1/2 teaspoon maple syrup or honey


Preheat oven to 375. In a medium size skillet with a lid, bring the water to a boil. Add the chopped kale and cook for 3 minutes. Add the chopped spinach and continue to cook until greens have wilted, about 2 minutes. Remove greens with a slotted spoon to a colander to drain and cook slightly. When cooled, squeeze out any excess moisture, set aside. (Can drink cooking water, use in a smoothie or soup - very nutritious.)

Place the ground beef, onion, garlic, salt, pepper, rosemary, and crumbled bread in a medium-sized bowl. Mix well with your hands. Press mixture into a flattened 12 X 10-inch rectangle, about 1/2 inch thick, on a cookie sheet or clean counter top.

Distribute the greens evenly over the meat rectangle. Roll up, starting with the 10-inch side, into a jelly roll shape. Place in a shallow baking dish.

In a small bowl, combine mustard and sweetener. Spread this mixture on top of the meatloaf. Place in the oven and bake for about 45 minutes, or until cooked through. Let cool for 5 minutes before slicing into 3/4-inch-thick pieces.

Nutritional Info

Casein-Free, Egg-Free, Can be Gluten-Free



Attributed To

Greens, Glorious Greens (In NYK Store) (Nourish MD website)

*I also added chopped up fresh mozzarella to the middle. It was yummy!!! 
2. Baked Mac & Cheese

Kids are obsessed with Mac and Cheese!! Lukey especially loves this dish. :) I like to make this dish on a Sunday and serve it for lunches for the upcoming week. Enjoy!

12 ounces of Gruyere cheese
8 ounces of extra sharp cheddar cheese
1 lb. of Barilla whole grain macaroni (to make this even healthier use EZEKIEL 4:9 Sprouted Whole grain elbow macaroni)
1/2 t. pepper
1 T. Celtic sea salt
4 cups of organic whole milk (to make this even healthier use Farmer's Creamery organic whole milk or raw milk)
1/2 t. nutmeg
8 T. organic butter, divided
1/2 cup flour (to make this even healthier, grind your own flour from large rolled oats)
1 1/2 cup of gluten free bread crumbs or organic Panko bread crumbs

1. Pre-heat oven to 375
2. Drizzle oil in large pot of boiling water. Add noodles and boil according to directions.
3. Heat milk in sauce pan and be sure not to boil.
4. Melt 6 T. of butter in pot and add flour.
5.Cook butter/flour mixture over low heat for 2 minutes, while stirring with a whisk.
6. While whisking, add milk and cook for two more minutes until thick and smooth.
7. Take it off the heat and gradually add gruyere cheese, cheddar cheese, salt, pepper and nutmeg. Add cooked macaroni and stir well.
8. Pour into 9x13 dish and cover with bread crumbs that have been mixed with melted butter.
9. Bake at 350 for 45 minutes to and hour.

I think the key to getting the cheese sauce creamy is to make sure the milk is really warm. Again, be sure not to boil the milk. I think this is a fun dish because you can add veggies, bacon, chicken, etc and make your own variation.
3. Pesto Crusted Beef Roast in the Crock Pot!

Just for the record, this recipe is not mine! I usually beg, borrow and steal my recipes. I am not the most creative cook. This recipe comes from Chef Jackie from www.nourish.md.com. This is my favorite website. I urge you to check it out and try some of their amazingly healthy recipes. Angelle gave a few of us a very informative shopping tour. For five of us to do a one hour tour, it was $125.00 total. Angelle was so kind to spend way more then an hour with us, free of charge...we had so many questions! It was worth every penny.

*3 lbs of chuck roast
*2 T. of butter or coconut oil
*Celtic sea salt and pepper, enough to generously rub the meat
*1/2 to 1 cup of pesto
*6 cloves of garlic
*1 cup balsamic vinegar
*8 ounces of portabella mushroom caps
*1 large onion, sliced

1. Heat oil or butter in a large skillet. Meanwhile, rub meat on all sides with salt, pepper and pesto.
2. Over medium heat, sear beef in hot oil until dark golden brown on all sides.
3. Place mushrooms, onion and garlic on the bottom of your crock pot. Place beef on top and then pour balsamic over the beef.
4. Cover and cook on low heat for 10 hours or until the internal temp. is 160 degrees.
5. Remove beef and place on a cutting board and let sit for 10 minutes.

I served the beef and sauce over basmati rice with green beans. It was sooooooooo good. The best part is, it took about five minutes to prepare. Chef Jackie suggest serving the left overs on crusty whole grain bread with the au juis as a French Dip or make Philly Steak and cheese sandwiches. 
4. Winter Stew Delight!
This recipe was stolen from Emily! THANK YOU EMILY! This was sooo yummy. My husband told me to put it in rotation. :)

1 small head cabbage, chopped (or I just buy the bag, already shredded)
4 medium onions, diced
4 medium potatoes, diced
1 28-ounce can tomatoes, diced
1 pound carrots, peeled and sliced
2 pounds Italian sausage (I used the Applegate turkey sausage)
4 cups beef or chicken broth (I do 2 cups of each)
1 cup tomato juice
1 15-ounce can beans (kidney, black or pinto)
salt to taste

Preheat oven to 350 degrees. Combine all ingredients in a large, oven proof stew pot. Cover and bake 1.5-2 hours until tender, stirring occasionally. If necessary, add more broth or tomato juice. You can also season with chopped basil, sage or chives. This recipe makes several gallons of stew, which freezes really well.

For some reason, my stew required an extra hour on the stove top. The potatoes needed a little more time to soften. Enjoy!
5. Potato Asparagus Soup
This recipe was lovingly stolen from my girl, Maria. Thanks, Ria! It is tasty, healthy and easy all in one. It is so hard to find all three qualities in one recipe. Enjoy!


  • 2 cups diced peeled potatoes
  • 1/2 pound fresh asparagus, chopped
  • 1/2 cup chopped onion
  • 2 celery ribs, chopped
  • 1 tablespoon chicken bouillon granules (I used one cube)
  • 4 cups water
  • 1/4 cup butter or margarine
  • 1/2 cup all-purpose flour
  • 1 cup whipping cream
  • 1/2 cup milk
  • 1/2 teaspoon salt
  • Dash pepper
  • 4 bacon strips, cooked and crumbled
  • 3/4 cup shredded Cheddar cheese


  1. In a large saucepan or soup kettle, combine the potatoes, asparagus, onion, celery, bouillon and water. Bring to a boil. Reduce heat; cover and simmer for 15 minutes or until vegetables are tender. Stir in the butter.
  2. In a bowl, combine flour, cream, milk, salt and pepper until smooth; add to the vegetable mixture. Bring to a boil; cook and stir for 2 minutes or until thickened. Garnish with bacon and cheese.

*** I recommend spicing it up a bit. Maybe add some garlic cloves??
***I used whole wheat flour and it tasted great.
***If your making your own chicken stock, you can use that instead of the bouillon. I keep the chicken stock in BPA free ice cube trays. I scoop them out frozen and add them to soups, rice and other recipes that call for broth/bouillon. It will give the recipe some added nutrition.
6. Tortellini Soup

THANK YOU AMY! This recipe comes from my dear friend, Amy. We make this dish 2-3 times a month. The boys request this dish weekly. It is sooo good and easy to prepare. Enjoy!
1 tbsp. olive oil
1 tbsp. butter
3-4 cloves garlic
1 can stewed tomatoes or chopped up fresh tomatoes
1 handful of baby spinach, chopped up
2 cans 14 oz. chicken broth or 1 box (or homemade chicken stock)
9 oz. cheese or pesto tortellini
1 tsp. basil
1/4 cup Parmesan cheese

Saute butter and/or olive oil & garlic in the bottom of the pot. Add 2 cans (or 1 box) of chicken broth and a can of stewed tomatoes. Bring to a boil. Add tortellinis and cook 10 minutes. Then add basil, chopped baby spinach and Parmesan cheese. Cook 10 more minutes and top with more cheese to serve.
7. Mexican Casserole
My friends and I have passed a few versions of a Mexican casserole back and forth and this one I came up with as I was experimenting with some left overs. The left overs were actually from the stuffed cabbage recipe below. This recipe is great if you have left over ground beef or rice.

1 lb. of ground beef (grass-fed beef would be the best)

1 serving of basmatti rice (cooked with chicken stock)

4 brown rice tortillas from Food For Life. (These are in the refrigerated section of Whole Foods with other tortillas. I do not like them uncooked. They are amazing when baked in casseroles, like this one. This is a healthy substitute for flour tortillas.)

handful of chopped spinach

1 jar of salsa

1 can of beans, black or pinto

shredded cheese

If meat is not cooked, cook and add salsa, spinach, and beans. In a bowl, add cooked rice and mix well. Layer a 9x13 pan starting with tortillas, meat/rice mixture, and then cheese. Repeat layers one more time. Bake at 350 for 45 minutes or until cheese is golden brown and bubbly.
8. Stuffed Cabbage
Ingredients: 1 medium cabbage, 1 lb. ground beef/sirloin, 1 cup of cooked rice, 1 1/2 tsp. salt, dash of pepper, 1 sweet onion, 1 can of tomato soup, 1/2 can water, 2 TBSP butter, 1 egg

1. Cook your rice.

2. Bring a large, wide saucepan of water to a boil. Add cabbage leaves (after carefully tearing them off as whole leaves from cabbage) to water and cook 2-4 minutes until softened. Drain and cut the middle core so they are easier to roll.

3. In a mixing bowl, combine raw meat, rice, chopped onion, egg, salt and pepper, and 2 TBSP of tomato soup. Mix.

4. Divide the meat into balls and roll the cabbage. Place, seams down, in a large skillet over medium heat with 1/2 can of water. Mix the can of tomato soup with the melted butter and pour over the tops of the cabbage rolls. Cover and bring to a boil. Reduce heat to low and simmer for about 45 minutes. Stir and baste the cabbage rolls with the liquid often.

Additions: You can also add other veggies to your meat mixture: chopped up peppers, kale, spinach, etc.

9. Pot Pie from Scratch:  Amy found this recipe on the OWN channel. Today I spent nap break making this yummy meal. Check out my personal notes below.

2 carrots
1 potato
1/2 cup frozen peas or corn
2 cups cooked chicken, cut into small pieces
1 TBSP olive oil
1 TBSP butter
1 medium onion
1/4 cup flour
2 cups warm chicken stock
salt and pepper to taste
hot sauce to taste
Corn bread mix for top of the pie
1- Parboil carrots and potato
2-While veggies are boiling, heat olive oil, butter, onion and flour on stove until it is clumpy.
3- Once it is clumpy, add warm chicken stock.
4- Then add potatoes, carrots,and peas (any any other veggies you would like), chicken, salt and pepper and hot sauce. Mix together well.
5- Place mixture in a 9x9 pan.
6- Make a corn bread mix (you can make from scratch)
7- Scoop corn bread mix onto top of pie mixture. Spread around the top. It does not have to cover completely.
6- Cook for 22-25 minutes at 400 degrees.

Personal Notes: This recipe is good for a Sunday...when you are not working or the hubby is home. I thought it was somewhat time consuming. I really like this recipe because it doesn't use cream of potato soup, cream of chicken soup, canned veggies, etc. All from scratch, except for the crust and frozen corn or peas. Frozen organic veggies are sometimes healthier than fresh vegetables, depending on how long they have been sitting out before consuming. I used Frank's hot sauce. It doesn't have HFCS or red food dye #40. I also used whole wheat flour. (FYI:The whole wheat flour gave the sauce a brownish color.) I also added lots of spices, minced fresh garlic, celery and homemade chicken stock.

I used these cute mini pie plates (Thank you Jodi for the recommendation! ) from Crate & Barrel, now on sale for $3.00. I thought the kids would enjoy having their own mini pie. I love cooking gadgets that make meal time fun and unique. I also thought these would be fun for making individual pumpkin or apple pies, come fall time.
I used pie crusts for a few of them and corn bread for a few. After eating them both for dinner tonight, the corn bread pot pie won the taste competition and is going in rotation. The pie crust version was a little dry. Enjoy! :)
10. Mediterranean Lentil Soup with Sausage

This recipe is from Nourish MD. It is excellent and even better as leftovers. Nourish MD has cook books your can order from their site and just download to your computer. Their recipes are really good and very healthy.

1 cup of lentils (you can soak them or buy canned)
1 T. butter or coconut oil
1 cup sliced leeks or chopped onions
2 garlic cloves, minced
8 cups of beef, chicken or vegetable stock (I mixed chicken and beef- 4 cups of each)
1- 14.5 ounce can of diced tomatoes or 2 cups of fresh diced
1 T. tamari or wheat free soy sauce
1/2 t. fresh thyme
1/4 t. ground cumin
1 bay leaf
1/2 cup chopped carrot
1/2 cup chopped celery
12 ounces or 4 links of nitrate free sausage, sliced into 1/2 inch pieces
1 t. Celtic sea salt
1/2 t. pepper

1. In a large soup pot, over medium heat melt butter.
2. Cook leeks or onions and garlic in butter until translucent.
3. Stir in lentils, stock, un-drained tomatoes, soy sauce, thyme, cumin and bay leaf. Bring to a boil. Reduce heat and simmer for 15 minutes.
4. Add carrot and celery and return to a boil. Reduce heat and simmer for 15 more minutes until veggies are tender crisp. Stir in sausage and heat through. Discard bay leaf.

11. Mini Meat Loaf Cup Cakes

As you know, I steal ideas from my creative, smart friends. This one comes from Amy. I adjusted the recipe a little bit but basically followed the same guidelines. I really love this one because it was a huge hit with the kids. They couldn't believe we were having cup cakes for dinner. Here is the recipe:

Meat Loaf Cup Cakes:

1 lb. of ground beef
diced and sauteed onion and garlic (the acutal recipe calls for peppers)
2 eggs
taco seasoning
Celtic sea salt
cheddar cheese

1. Mix all ingredients except cheese.
2.Put muffin tins in muffin pan and spray with oil. Instead of canola oil, I like to fill up my own pump with olive oil.
3.Top with cheese. Bake at 425 for 20 minutes.

Parmesan & Dill Potato Recipe:

1. Peel and slice potatoes
2. Cover with olive oil
3. Sprinkle with Parmesan cheese, Celtic sea salt, Dill and finely diced onions.
4. Lay seasoned potatoes on a baking sheet covered with unbleached parchment paper.

Bake at 400 for 20-25 minutes. Broil for a few minutes to brown potatoes.
12. Taco Stew:
This meal may be as good as the tortellini soup. It certainly is as easy, if not easier. We served it with shredded cheddar cheese and crunched up blue tortilla chips on top.

An easy-to-throw-together, affordable stew that feeds a crowd. Top bowlfuls of this beefy tomato and corn stew with dollops of sour cream and spoonfuls of your favorite salsa. Ingredients with an asterisk (*) are available as Whole Foods Market Brands.


1/2 pound 85% lean ground beef or turkey
1 medium onion, chopped
2 garlic cloves, finely chopped
2 tablespoons taco seasoning (gluten-free)
2 cups low-sodium chicken broth*
1 large zucchini or summer squash, cut into small cubes
1 (15-ounce) can no-salt-added black beans*
1 (14.5-ounce) can diced tomatoes*
1 cup frozen corn kernels*
1 cup medium salsa*


Brown meat in a large pot over medium high heat. Drain, remove and set aside. In the same pot, saute onion and garlic until onion is translucent. Add meat back to pot and sprinkle mixture with taco seasoning to blend. Add remaining ingredients and simmer, covered, stirring occasionally, 15 to 20 minutes.
13. Amy's Amazing Energy Bars

I love this recipe. It is so perfect for a snack or dessert. Hubby, kids and all enjoy this protein packed treat. Plus it takes seconds to put together. Thank you, Amy!

1 cup brown rice cereal
1/2 cup raisins
1/2 cup pumpkin seeds
1/ 2 cup dry roasted peanuts
1/2 cup raw honey
2 cups rolled oats
1/2 cup sunflower seeds
1/2 cup walnuts
1 cup dark chocolate chips
1/2 cup peanut butter

*I also sprinkled my new favorite seed in the mixture, Chia seeds.

Spray a 9x13 pan. In a bowl, combine all of the ingredients except the chocolate chips, honey and peanut butter. In a sauce pan, cook the peanut butter and honey over medium heat for 3-5 minutes or until bubbly. Pour over cereal mixture. Add chocolate chips. Stir until everything is coated with the honey/peanut butter mixture. Pour and press into the 9x13 pan. Cool and slice into bars.
14. Yummy Chunky Guacamole

I love guacamole because it makes raw onion and tomato appetizing to the whole family. This is a very simple and delicious recipe. Great for those scrumptious garden vegetables. By the way, at our gardening class a few weeks ago, the instructor said be sure to pick your veggies as soon as they are ripe and eat the same day, to get the most nutritional value out of your food.

2 ripe avocados, cut into tiny cubes (NOT MASHED)
1/2 of onion, diced
1 Roma tomato, diced
1/2 lemon, squeeze the juice into the mixture
Celtic Sea Salt, to taste
Fresh Cilantro, chopped finely
garlic powder, to taste
olive oil, enough to coat mixture

Mix all ingredients until everything is well coasted with olive oil. This is completely addicting and so healthy. ENJOY with some seeded (chia, flax and hemp seeds) tortilla chips from Trader Joes.