French Toast Souffle

This recipe you may think isn't healthy but it actually can be if you make it the right way. It calls for white egg bread (challah) but if you switch it with whole wheat bread it can healthy. It calls for 2% milk but if you use skim milk it can be made healthy and if you organic eggs, 100% natural cinnamon and Equal instead of sugar you can save so many calories! I suggest you serve this for a brunch party or at Sunday dinner. I made it on a Sunday but plan to make it at my next brunch party. Everyone will love it and is almost guilt free.

French Toast Souffle

1. one large loaf of whole wheat challah (about 7 cups)
2. 6 organic eggs
3. 1 1/2 cups of skim milk
4. 2 tbsp. of cinnamon
5. 8 packets of Equal or Sweet and Low or Splenda
6.  confectionery sugar, natural strawberry preserves and/or 100% maple syrup or fresh fruit


1. cut the bread into cubes
2. pour into the pan
3. mix the egg and milk together and pour over challah. Cover and place into fridge for 1 hour minimum- ideally 3 hours.
4. preheat oven to 350*- mix cinnamon and Equal together and sprinkle over challah and bake for 45 minutes.
5. let it cool for 10 minutes - sprinkle confectionery sugar and serve with jelly or syrup

Enjoy!

Healthy Broccoli Quiche

Broccoli quiche is an excellent meal option because it can be eaten at any meal. Normally it is served for breakfast for a brunch item but it has some many nutrients and health benefits and if served the right way is a good choice for lunch and dinner too. My version of broccoli quiche may be a bit different then what you are used to or it may be exactly what you normally do, either way it is healthy, tasty and low in calories, fat and carbohydrates.
This recipe serves about 6

Broccoli Quiche
2 1/2 cups of raw broccoli
1/2 onion chopped
3 eggs
1 cup of skim milk
1/4 tsp. of garlic powder
1/2 tsp. of salt
dash of pepper
1 cup of low fat shredded mozzarella cheese
butter for greasing

Preheat oven to 350*
1. boil water and cook broccoli just until slightly tender
2. mix the egg, milk and spices together
3. add in the broccoli and onion and cheese (mix together)
4. grease a pan and then pour the broccoli-milk-egg mixture into the pan
5.  bake in oven for 30-40 minutes (check until it has all set)
6. let it cool for about 10 minutes and then serve!

This alternative is light in fat (only the egg and that's okay because eggs are healthy) and it has absolutely carbohydrate free- so enjoy and have a second slice!

Happy Mother's Day

Mother's Day is all about the moms in our lives. Whether it be your own mom, your aunt, grandmother, cousin who's a mom or close personal friend who's a mom - we dedicate this to all the mothers. We honor them for all their hard work, their unconditional love and their imperfections - because lets be honest no mother is perfect. We grow up thinking our mother is perfect and the best person on the planet than we go through a phase where we hate our mom and think she's out ruin our lives and then we come to realization that mom is mom and we love her for who she is and not for who she's not. So let's celebrate Mom's Day - and to all the moms out there- Thank you!

Now for Mother's Day I suggest you make your mom whatever her favorite meal is. My mom's his Summer Chili- she's obsessed with it! But since so many of us, especially when we're little make mom breakfast in bed I am going to provide you all with a few breakfast recipes that can be served to mom while she's prompt up with a pillow and tray on her lap.

1. Scrambled Eggs, Cheese and Mushrooms
Beat 2 eggs, add in 2 oz. shredded mozzarella cheese and 1/2 cup of canned mushrooms. Scrambled them for 3 minutes on high. Serve Up!

2. Delicious Cinnamon Oatmeal
Measure 1/2 cup of uncooked Quaker oatmeal- Bring to simmer 1/2 cup of water and 1/2 cup of almond or soy milk. Add in oats, dash of salt, 1/4 tsp. cinnamon and 1/2 tsp. brown sugar. continue to stir- right before serving add in 3 tbsp. of raisins. Serve Up!

3. French Toast with Spunk
 In the search engine type in "French Toast" it will pop up

4. Fruit Parfait
In the search engine type in "Parfait" it will pop up

5. Incredibly Healthy Whole Wheat Waffles
Beat 1 large egg, 1 cup of whole wheat flour, 1 cup of skim milk, 3 tbsp. of melted butter, 1/2 tbsp. of Splenda, 2 tsp. of baking powder, dash of salt, 1/2 tsp. vanilla. Mix all ingredients together. Reheat the waffle maker- spray it with Pam Canola Oil- pour batter over waffle maker- cook until it is golden brown (about 10 minutes). Serve with strawberries and strawberry preserves.

6. Cream and Lox Appetizers
 6 multi grain crackers - lightly spread light cream cheese one each cracker then top it with 1/2 slice rolled on lox, then add some fresh parsley. Serve Up!

7. Broccoli Quiche Bites
Beat 2 eggs, add in a cup of broccoli florets cup up small, 6 tbsp. of fat free milk, onion salt to taste, garlic salt to taste, dash of pepper, 2 oz. of shredded mozzarella or cheddar cheese. Pour into muffin pans. Bake at 350* for 45 minutes. Serve Up!

8. Bacon, Egg and Cheese Omelet
In the search engine type in "Egg and Bacon" it will come up.

9. Cold Cereal with Almond Milk and Fruit Kashi Go Lean Crunch (3/4 cup) with Almond Breeze milk, 3 tbsp. raisins, 1/2 banana sliced and 3 large strawberries sliced into 1/3s. Serve Up!

Avocado Summer Soup

This recipe is perfect for sunny spring or summer day. It is light, low in calorie and will leave you guilt free. I made this on the first day of May and the response to the soup was speechless and only yummy noises. Each serving only has 200 calories! I hope you like this soup as much as my family did.

Avocado Summer Soup
2 tbsp. of unsalted butter
2 medium white potatoes
3 leaks
1 large avocado (or 2 small ones)
3 cups of vegetable stock
1/4 tsp. garlic powder
1/4 tsp. onion powder
1/2 tsp. salt
cilanto
toasted whole wheat bread with butter (optional)



1. Melt 2 tbsp. of unsalted butter in a pan.
2. Add 2 medium cubed white potatoes and 3 sticks on trimmed and chopped leaks.
3. Cook for about 5 minutes or until softened.
4. Add 3 cups of vegetable broth and bring to boil- then turned flame down and allow it to simmer for 20 minutes
5. Puree it
6. Allow it to cool (about 20 minutes)
7. Peel the 1 avocado and lightly mash it leaving some chunks in it- Add to soup and stir well
8. Add 1/4 tsp. garlic powder, 1/4 tsp. onion powder, 1/2 tsp. salt- Stir well
9. Reheat for 5 minutes (best served at room temp). garnish with cilantro
 *Best when served with toast bread and butter

Enjoy!! (Serves 4)

Healthie Foodie Tradtional Kale Salad

So this recipe may be one of the healthiest of all. Its primary ingredient is kale, which is one of the healthiest vegetables on the planet, yes I said it- one the planet! One cup of kale contains 15% of your daily needed of calcium, so if you aren't into dairy this is an excellent alternative. Kale is also packed with vitamins such as A, C and K and is an excellent source on antioxidants, iron, potassium and magnesium- all essential nutrients to living a healthy lifestyle. In addition, kale has only 30 calories per cup and has 5 grams of fiber per cup...bottom line if you choose kale you cannot go wrong. I as the healthier foodie, suggest you aim to eat kale at least once a week, if not twice.

Today I am only posting one kale recipe- but check back soon because I will try to post a new kale recipe every other week. After all if you are going to eat something once a week you're going to want a few different ways to eat it.

Traditional Kale Salad
1 large of fresh kale (about 2 1/2 cups)
2 cans of salmon (drained in water) + 2 tsp. of lemon juice
2 cups of seasoned croutons
2 cups of sliced cherry tomatoes
1 cup of shredded cheese (mozzarella, munster, fetta and swiss work best)

Dressing
4 tbsp. of vegetable oil
2 tbsp. of balsamic vinegar
2 tsp. of Equash
1 tsp. of salt

1. wash the kale and dry it well - getting out all the water
2. wash the cherry tomatoes and slice them in half
3. mash the salmon and add the lemon juice
4. mix the cherry tomatoes, kale, cheese and salmon together
5. add the dressing and coat well- mix for about 1 minute
6. add the croutons and mix again

Serve and feel good about yourself!
This serves approx. 4 people

Mushroom Barley Soup

I know it is spring time and this is not normally the time that we have soup but sometimes April can be nippy and we need that warm soup to fill the spot. This recipe is not as simple but it is very tasty and very healthy and low in fat. I hope you enjoy - it is a guilt free dish!

Mushroom Barley Soup

1 cup of barley

3 cups of water

1 tbsp. olive oil

1 onion

1 carrot thinly chopped

2 stalks of celery

2 cups of mushrooms - sliced

1 tsp salt

1/4 tsp. pepper

1/4 of garlic powder

fresh parsley- optional

2 20 oz. of canned vegetable broth

1. chop and dice the onion and saute it in oil until it is translucent
2. bring the water to boil and then add in the barley, reduce the heat and allow it to simmer for 35 minutes
3. wash the mushrooms and slice them into thinly and then add them to the onion- adding a little more olive oil and cook for about 10 minutes until they are tender.
4.. dice the carrots and celery and add it to the onions and cook until the vegetable are al dente
5. put the canned vegetable broth into a large pot and warm it (about 5 minutes) and then add in the celery, carrots, onion, mushrooms and barley and stir well.
6. add in the garlic powder, alt and pepper and allow it to simmer for 15 minutes
7. once all the ingredients are tender and soft and the soup is warm add in 3 tbsp. of fresh parsely
8. warm for another 5 minutes

Tip: If you are serving as a dinner and have some big eaters on hand adding a slice of brown toasted bread is healthy and more filling.

Serve and Enjoy!

Calories per cup: 80 calories
Total Fat per cup: 1 gram

Healthy!

Double Garden Burger

Okay so this is an easy recipe- barely a recipe just a good idea when you're in a rush. (Sort of how I felt today). It's under 300 calories and everyone in your family is bound to love it.

Double Garden Burger
4 Morning Star Garden Veggie Burgers
4 slices of Arnold's Select Thin Bread (2 sandwich pockets)
4 slices of American cheese
Mustard
Optional: lettuce, tomato and onion

1. preheat the oven to 350
2. cook the burger in a convection toaster oven for 15 minutes (8 minutes on one side and 7 on the other)
3. then place each slice of cheese on top of the burger and cook for another minute.
4. squeeze some mustard on the bread and then place the cheesy burgers on the bread

Serve up!
Easy, right?

Sorry but tonight was so crazy- I didn't even get to take a picture.

Pesto Fettuccine

This is an excellent recipe. It's super easy and super healthy. This is perfect for the whole family because it's pasta and everyone for the most part loves pasta and the pesto sauce adds protein and vegetable. I promise you your whole family will love it. I had it on St. Patrick's Day (even though I'm not catholic) I thought it was fitting.

Pesto Fettuccine
Salt - as desired
2 cups of fresh tight packed basil
1 cup of extra virgin olive oil
4 cloves of fresh garlic
1 pound of fettuccine
1 cup of Parmesan cheese

Pesto Sauce
Combine the salt, basil, olive oil and garlic in a blender and mix until smooth and creamy (about 2 minutes)

Pasta
Meanwhile boil the water and when it comes to a boil add in the pasta. Cook for 8 minutes - stirring occasionally. Drain the pasta. Add in the pesto sauce and then stir in the Parmesan cheese. Stir well and serve.

Yummy!!  

Princeton Cafe Sandwich

Okay so I when I made this the first thing that came out of my mother's mouth was: "I feel like I'm at a cafe in downtown Princeton". That was when I decided to name this sandwich the Princeton Cafe Sandwich. It is elegant, simple, tasty and of course healthy.

Princeton Cafe Sandwich

4 slices of Arnold select 70 calorie per slice bread
4 slices of low fat mozzarella cheese

spinach (from the bag in the salad aisle) - about 2 handfuls
dash of garlic powder
dash of dried oregano
dash of dried basil
4 slices of beef steak (they're the best!) tomatoes
1 tbsp. of butter

1. spread 1 tbsp. equally distributed among the four slices of bread - each on only 1 side
2. spray your pan with Pam and preheat it for about 1 minute
3. in a convection oven put the 4 slices of tomato on high for about 2-3 minutes
3. lay 2 slices of bread butter side down
4. place 1 slice of cheese on each piece of bread
5. then place 2 slices of tomatoes on each slice of bread
6. sprinkle the tomato with the garlic, oregano and basil
7. then take a handful of the spinach and place that on top of the tomato
8. place the 2nd slice of cheese on top of the spinach and then take the bread (butter side UP) and place that on the cheese.
9. press down hard with your spatula - cook for 3 minutes and then turn over and cook another 3 minutes. Turn the sandwich over again 2-3 times until the bread looks nice and toasty brown.
Serve and Eat Up!!

Spaghetti and Meatballs

Most people (well I think all) like spaghetti and meatballs. It is that classic dinner that your mom makes, but that grandma makes better. :) The warmth and love of meatballs with spaghetti and the love that goes into making it always makes us feel so wonderful and loved inside. I don't think anyone should deprive themselves of eating this classic dinner. I think the whole family- brother, sister, dad, mom, grandma, grandpa should all enjoy this dinner, but only the healthy way. Did you know that meatballs can nearly 500 calories in just a serving? Crazy right? And then if you add in the spaghetti and the sauce you may be topping at over 800 calories total- too much if you ask me. And then if you have a little extra your coming in at about 1200 calories and that is just dinner! I am assuming you ate breakfast, lunch and maybe a snack that day, right?

Here is a better version of this classic dinner- it is tasty and saves the calories.

Lean Mean Turkey Meatballs
1/2 onion chopped
1/4 tsp. of salt (or more if you like)
1 tsp. of coconut oil
1 organic eggs
3/4 cup of oatmeal
1 pound of ground lean turkey
1 8oz. can Red Pack tomato sauce (red pack is the best and purest)
Pasta - whatever kind you like although I like to use Ronzoni Veggie Delight Pasta 

1. beat the egg
2. mush the turkey and then add it to the egg
3. add in the salt, oatmeal, onion and salt and mix
4. in a large skillet add the coconut oil and heat
5. with a spoon or your hand form 2 inch balls and place them on the skillet and cook about 2 minutes until it is coated well - keep repeating until the entire mixture is gone
6. in a crock pot place all the turkey meatballs into the pot and pour the sauce over stir. cook for about 7 hours, turning it to high and then back down throughout the day. If you're going be to out for then 2 hours don't keep on to prevent from burning.
7. before you're ready to serve- boil a pot of water and when it comes to a boil pour Ronzoni Veggie spaghetti and cook for 8 minutes stirring occasionally.
8. once the pasta is done drain in a colander.
9. add some tomato sauce and then add the turkey meatballs.

Serve and enjoy!

By the way you just saved a ton of calories but added a lot of taste!!! :)
 

Veggie Egg Omelet

Okay so this is one recipe I have meaning to post for a while, but I feel that until I have 100% perfected it, I should not post it and expect others to do so as well. Making an omelet without a special omelet pan is really hard and tedious at first but once you have a few trial and error you soon realize that is quite simple.

Veggie Egg Omelet (serves 4)
10 eggs
2 cups of fresh raw spinach
1/2 tomato - chopped
2 tbsp. chopped onions
8 oz. can of mushrooms
olive oil - for cooking
salt - optional
dash of oregano 
4 serving of your favorite fruit

1. preheat a pan with olive oil and then add in the spinach
2. cook for about 1 1/2-2 minutes
3. then add in the canned mushrooms and onions and tomatoes
4. cook for another 1 1/2 -2 minutes
5. reserve in a bowl
6. beat the eggs and add a little more olive oil or Pam Spray to the pan
7. pour in 1/4 of the egg mixture and turn heat up to medium and allow to set until an air bubble starts to form in the eggs.
8. flip the egg over like a pancake (keeping it flat across the pan at all times- cook on second side for about 2 minutes flip again to make sure it is fully cooked
9. repeat for the rest of the egg mixture until you have 4 egg pancakes
10. scoop the cooked vegetable evenly onto each egg flat pancake and then with your hand cover the vegetable with the half the egg
11. sprinkle oregano over each omeelt
12. serve with a your favorite fruit on the side

yummy!! 

Veggie Egg Omelet Muffins

This recipe is an excellent recipe - you can make it for breakfast or dinner at home or you can make it for a brunch party. They're super simple! I'm going to give you a recipe for a larger gathering event though I only made it for dinner. So if you're just making it for your family (3-6 people) just cut it in half or 2/3.

Veggie Egg Omelet Muffin
8 organic cage free brown eggs
3 tbsp. of 1% low fat milk
1 cup of veggies- green pepper, spinach, tomatoes, red pepper, kale, mushrooms- whatever you like!!
1 cup of shredded mozzarella or swiss cheese
Salt to taste
Pepper to taste
Onion powder to taste

1. Preheat oven to 375*
2. Use Pam to green your muffin pan (if you're having a party/large gathering I suggest putting little muffin cups in the pan.
3. chop your vegetables up and fill each muffin pan up with half  way
4. beat the eggs and mix with the milk and cheese
5. pour the egg mixture over the vegetables
6. sprinkle with salt, pepper and onion powder
7. bake for 25-30 minutes
8. let it cool for 15 minutes and serve!!

Yummy!!

Triple Decker Grilled Cheese Sandwiches

Tonight's dinner is all about the sandwich! This past week on ABC's show The Taste was all about sandwiches. The challenge was to create a sandwich and the first thing I thought was "if I was there I'd win, hands down"! LOL. I like to pride myself is simple and healthy but very tasty. This one is packed with protein and calcium so if you're feeding little kids this is perfect. Cheese tends to get a bad reputation but because of it's fat content but if you eat it in moderation then there is nothing wrong with it. Here's the recipe:




Triple Decker Grilled Cheese Sandwich
4 slices of Arnold's whole wheat bread
3 slices of swiss cheese

3 slices of mozzarella cheese
3 slices of cheddar cheese

*optional - fresh basil

1. spray a pan with Pam
2. lay one slice of bread down and place each slice of cheese of top
3. then if you want lay 2 slices of fresh basil
4. play the next slice of bread on top- cook each side for 3 minutes
Repeat for second sandwich

Enjoy!

Pancakes Any Way

So normally pancakes tend to get a bad wrap. Why? Most likely because when they're eaten they are ordered from some diner that adds stuff we don't even want to know or because we use that boxed stuff that has so many chemicals and stuff we should never put in our body. Making pancakes homemade may seem daunting but in fact it is quite easy...it some ways easier. You will most likely have most of the ingredients at home and as long as you have 15 minutes then you can make healthy, easy, delicious, homemade pancakes!!

Pancakes Any Way
2 cups of whole wheat flour
4 tbsp. of sugar

3 tsp. of baking powder
1/4 tsp. salt
3 eggs
1 1/4 cups of 1% milk
1 cup of vegetable oil
 
Add: (pick 1)
2 cups of fresh blueberries
1 cup raisins
1 green apple - peeled and sliced thinly
1 cup of corn
1 banana chopped

1. mix the flour, sugar, baking powder and salt together
2. add in the oil, milk and eggs
3. stir well
4. add in your adding (I reccommend raisins or apples)
5. spray the pan and let it heat up for about 30 seconds
6. pour about 1/2  onto the pan and let it cook for 2-4 minutes on each side- until you start to see bubbles
7. repeat until done

Serve with strawberry jelly or honey.

Carrot Cake

Happy Birthday Mom! Tuesday is my mom's birthday and since I love to cook and bake it is a perfect time to make her, her favorite cake. When my parents got married in 1986 - their wedding cake was carrot cake- that shows how much she loves it. Some people might think carrot cake is a healthy food because it was the word 'carrot' in it, but actually it is not unless you make it with my recipe (the healthie way!)

Carrot Cake
2 cups of whole wheat flour
1 1/2 cups of sugar
1/2 cup packed brown sugar
1/2 cup of coconut oil
1/2 cup of vegetable oil
1/2 tsp. sea salt
2 tsp. of ground cinnamon (excellent for burning fat)
2 tsp. of baking soda
1 tsp. of vanilla
4 organic cage free eggs
2 4oz. jars of carrot baby food - 100% natural
1/2 cup of grated carrots

Preheat oven to 350*

1. mix all dry ingredients together (flour, sugar, brown sugar, salt, cinnamon, baking soda)
2. then mix the oils, eggs and vanilla
3. mix the wet with the dry and then add in the baby food and carrots
4. mix well and pour batter into your lightly greased and floured (whole wheat) pans
5. bake in oven at 350* for 30-40 minutes (use tooth pick to test if it is done)
6. let cool for 30 minutes before frosting it

Frosting:
You can buy it but then that adds a lot of unhealthy chemicals to your food.

Homemade Frosting
4oz of low fat cream cheese
1/2 cup of unsalted butter
1 cup of confectionery sugar

In a large bowl, beat together the butter and cream cheese with an electric mixer. With the mixer on low speed, add the powdered sugar a cup at a time until smooth and creamy and then frost your cake.

Extra Ideas

1) Sprinkle the cake with ground peanuts or almonds or pecans to give it a crunchier taste

2) Buy orange frosting (yest I know it's not healthy but you have to live a little) and decorate it

3) Cake baby carrot sticks and make a decoration (ex: a flower)

Enjoy!

I'll post a photo on Tuesday night :)

5 Layer Dip

Happy Superbowl Sunday!! It's that time of year where people get out their 50 inch wide screen TVs, invite the friends and crack out the chips, fried foods and beer....Well there is a much healthier way to spend the day. A way where you will enjoy your food yet have it be healthy and lessen the guilt at the end of the game - you'll wake up Monday morning feel good about the night before even if your team doesn't win.

6 Layer Dip
1  tomato
1 cup of chopped romaine lettuce
1 15oz can of black olives (you won't need the whole can about 3/4 of it)
1 15oz can of baked beans
1 tbsp. of low fat Thousand Island dressing
1 cup of low fat shredded cheddar cheese
Your favorite kind of chips (I recommend blue chips or multi grain chips- it's the healthiest kind)

(the key is by the way ditch the sour cream!) 

1. drain the baked beans and mix it with the tbsp; of low fat dressing (spread it on a large plate making a thin layer)
2.  take the chopped the lettuce and sprinkle it over the baked beans
4.  chopped the tomato and then sprinkle it over the lettuce
4.  sprinkle the cheese over the tomato
5. take 3/4 of the can of the black olives - cut the olives into halves- sprinkle it over the cheese
6. serve with your favorite kind of chips and enjoy!!

Delicious Real Carrot Muffins

This recipe I thought of after eating my mom's amazing squash muffins. I thought I am sure carrots would be just as good as the squash. So I tried it and sure enough it was! This is a great dish because you can have it as a side with dinner as your starch or vegetable, although I suggest you don't count it as your veggie or if you add frosting to it it can made into your healthy dessert!
 
Delicious Real Carrot Muffins

1 1/3 cups grated raw carrots (its about 3 large carrots)
1/2 cup of apple juice
1 1/3 cups of whole wheat flour
3/4 cups of white sugar
1/2 tsp. baking soda
1 tsp. baking powder
1/4 tsp. salt
1 tsp. cinnamon
1/2 cup of vegetable oil
1 eggs
1/2 tsp. vanilla extract

1. preheat oven to 350*

2. mix the sugar, whole wheat flour, baking soda, baking powder, cinnamon and salt together.
3. then mix in the apple juice, carrots, egg, vegetable oil and vanilla.
4. mix well
5. lightly grease and flour 12 muffin pans
6. bake in a preheated oven at 350* for 30 minutes
7. let cool on racks for at least 30 minutes

Frosting- option for dessert
Buy cream cheese frosting or vanilla frosting or if you are like me and hate eating anything store bought you can make them at home- Here are the recipes:

Vanilla Frosting-
2 cups of confectionery sugar
1 tsp. vanilla
1/4 cup butter melted
2 tbsp. water

Cream Cheese Frosting (this is probably best with these muffins)
16oz of cream cheese softened
1/2 cup of butter melted
2 cups on confectionery sugar
1 heaping tsp. of vanilla extract

once the butter is melted and the cream cheese is softened just mix it all together and frost your muffin

Potato Cheddar Soup

Okay this recipe I am super excited to share. I promise you that you and the entire family will love it. I made it for my family and well...there are no left overs. It is pretty simple- there are about four steps to it but each one is quick and easy.

Potato Cheddar Soup
14oz vegetable broth
1 cup of cheddar cheese
4 medium white potatoes - peeled
1 cup of 1% milk
4 slices of onion chopped
3 celery stalks chopped
2 tbsp. of unsalted butter
dash of pepper
dash of paprika
dash of parsley (for garnish)
*alteration: add 1 small head of broccoli to the potatoes while your cooking 

1. dice the onion and celery (meanwhile let the butter melt in a saucepan)
2. place it into a sauce pan with the melted butter - allow it to soften (about 5 minutes)
3. while it is softening- peel the potatoes and cut into small chunks
4. place the potato chunks and pour the vegetable broth into the pot and bring to a boil. Once it is boiling cover the pot and bring the flame down and allow to simmer for 20-35 minutes (until the potato is softened)
5. pour the mixture into an blender and puree it
6. place back into a pot and add the pepper, paprika, milk and cheddar cheese and reheat until the cheese is melted.
7. pour soup into bowls and add parsley (fresh or dry) as a garnish

Atkins Vegetable Salad

This recipe is actually my grandmother's recipe. She used to be a patient of Dr. Atkins (yes the real one). She has always been on the Atkins diet (although she does eat carbs once and a while). I mean she is 88- who goes 50 some years without eating carbs. Now I think she's on the cookie diet..who knows?!
But this recipe is actually really, really tasty. I haven't anyone who doesn't like it.

Atkins Vegetable Salad
Medium head of broccoli
Medium head of cauliflower
1 1/2 cups of baby carrots

Dressing
1/2 packet of Equal
2 tbsp. of Olive Oil Enhanced Low Fat Mayo
3 tbsp. balsamic vinegar
1 tbsp. red wine vinegar
Jane's Crazy Salt (It is essential that you use this- You cannot substitute this- it will ruin the recipe)


1. soak the broccoli and carrots in salt water for 20 minutes (it is important to do that to get rid of the bugs)
2. cut the broccoli florets off and cook in a pot of water until it is softened- NOT too soft but cooked when it is still firm (about 8 minutes)
3. repeat the same thing with the cauliflower (cutting into florets) and carrots (baby carrots into 1/4s)
4. as soon as you finish cooking each vegetable drain well with a towel until all the water is out
5. pour all three vegetables into a bowl and pour the dressing over and stir well
6. allow it to marinate for at least 8 hours or overnight
7. add some more seasonal salt and stir and enjoy!!

Mushroom Chicken with Mashed Potatoes

This dish was actually inspired by a dish I saw at a Bar Mitzvah. They had this chicken with a creamy mushroom sauce and normally I don't eat mushrooms- I just don't like them very much, but this was tremendously good- I went up for seconds and then thirds! I sort of made up my own recipe since I didn't have the one they used but I promise you mine came out just as good!!! My entire family raved about it and said the worst part was that it had to end....So here you go!

Mushroom Chicken with Mashed Potatoes
6oz of boneless chicken legs or chicken breasts (both work fine) 
1 cup of heavy cream or non dairy creamer
4 tbsp. of unsalted butter or margarine
salt
pepper
olive oil
oregano
1/4 tsp. of onion powder
garlic clove
2 large russet potatoes
8oz can (or more if you like) of mushrooms 

1. boil water
2. clean the chicken
3. peel the potatoes and place into water once it boils  
4. put about a tbsp of live oil onto a large skillet and heat
5. place the chicken down and sprinkle with salt and pepper - cook each side for about 8-10 minutes turning over frequently until the chicken is fully cooked- Remove from heat
6. melt 3 tbsp. of butter/margarine then add some oregano, 1 clove of garlic (crushed) 1/4 tsp. onion powder and cream- stir until it is somewhat thick (about 7 minute)-
7. Add in the mushrooms (if you like more you can add 2 cans)
8. cut the chicken up and pour into cream and stir well- Reheat
9. by now the potatoes should be done- you want to remove them from the water and then mash them- add 1 tbsp. of unsalted butter or margarine and a a dash of salt
10. pour the creamy mushroom chicken blend on top of the potatoes and serve!

Delicious!