Welcome to my Recipe Page.  Below, you'll find an assortment of recipes that I enjoy making. Some have been passed along to me and others are my own creation; the result of my life long passion for cooking and my obsession with blending flavors. In many cases they have been modified to fit into my carefully designed personal diet plan. I'd love to hear your comments on any of these you might choose to try.
Notes:
  • First, living as a vegetarian/vegan for many years, beginning in 1995, I'd become a strict pescatarian prior to my MS diagnoses.
  • It had been over 20 years since I had consumed even the tiniest bit of red meat.
  • After my diagnoses, I learned through trial and error, that by adding Grass-fed/Grass-finished beef back into my diet I simply felt better so I've added it. Higher levels of Vitamin *B12 can sometimes be helpful for MS patients. *B12Sources: https://www.healthline.com/nutrition/vitamin-b12-foods
  • Free Range poultry and eggs are now included  too.
  • Although you'll find some dairy (cheese and butter), I'm diligent in my effort to see that they are products of, humanely raised, Grass-fed/Grass-finished beef. I have not and will never add pork products to my diet. 
  • All vegetables are non-GMO and certified Organic..
Disclaimer:  All measurements are approximate. I have a very nice set of measuring spoons and some nice measuring cups but I just don't use them very often. *Some Recipes have been modified

Recipe #1: Baked Chicken Medallions
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​Baked Chicken Medallions
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​PREP TIME:  35 minutes   BAKE TIME: 45 -50  minutes
These Chicken Medallions make a nice dinner for a cold winter evening. I served them along side Oven Roasted Cabbage
​Ingredients:
  • 2 Large  Boneless Chicken Breasts. I used Free  Range Chicken From Earth Fare.
  • 2-3 Large  Garlic Cloves, Minced
  • 1 Medium Yellow Onion, Diced
  • 1/2 tsp Celtic Sea Salt
  • Freshly Ground Black Pepper to Taste
  • 1/2 tsp Grass Fed Butter. (I used Kerry Gold)
  • 2 Scallions, Coarsely Chopped 
  • Handful of Leaves from Celery Heart, Finely Chopped
  • 3 Medium Tomatoes, Sliced
  • 1/4 cup  Tomato  Juice
  • 1 tbsp Tomato Paste 
  • 1/2 tsp Dried Oregano
  • 2 -3 tbsp Shredded Parmesan Cheese
Directions:
  1. Preheat the oven to 400 degrees.
  2. Heat butter, yellow onion, and garlic in a medium skillet (covered to keep moisture in).
  3. Remove cover and quickly brown both sides of chicken breasts over med-high  heat.
  4. Once the chicken  breasts are nice and golden brown, remove them from the skillet and cut cross-wise to medallion shaped slices. Return the sliced medallions to the pan, and quickly brown both sides,. Do not overcook.  The idea is to sear in  moisture and the natural flavors. -They do not need to be cooked all of the way through. 
  5. Add remaining ingredients to a saucepan and heat over medium heat until the tomatoes are soft. 
  6. Place  the tomato mixture in a 9 x 12 Pyrex baking dish, then add the chicken
  7. Sprinkle with the Parmesan cheese and bake at 400 degrees for 40 minutes.
  8. Remove from oven, cover with foil and let rest for 5-10 minutes
  9. Drizzle with  chili oil if desired. ​

Recipe #2: Spicy Beef Toastadas

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​​TOTAL TIME:   3 hours and 5 minutes
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​Ingredients:
  • 1 cup organic beef broth
  • 2 cloves garlic- minced
  • 1/2 tsp Celtic Sea Salt
  • 2 tbsps tomato paste
  • 1-1/2 lb lean steak (I prefer NY Strip Steak)
  • 1 red pepper, seeded and diced
  • 3 fresh tomatoes - diced
  • 1/2 teaspoon cumin
  • 1/2 teaspoon chili powder
  • 1 tsp dried oregano
  • 6 fresh medium size flour tortillas 
Directions:
  1. Heat Onions, Garlic,  1/2 Cup Beef Broth,  and salt to a boil in a saucepan over medim high heat 
  2. ​When onions become clear, add steak and one diced tomato to the mixture. 
  3. Continue cooking until the steak as browned on all sides
  4. Add Red Pepper , Cumin, Chili Powder, and Oregano
  5. Continue cooking for 10 minutes
  6. Add Remaining Beef Broth, Basil, and sprinkle with Red Pepper Flakes.
  7. Cover, Reduce heat and simmer for 2 hours
  8. In a dry stainless steel skillet, brown the tortillas over medium high heat
  9. Serve steak mixture over tortillas and garnish with diced tomatoes, lettuce, and spicy guacamole. 

Recipe #3: Salmon Florentine 

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​Salmon Florentine 
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​PREP TIME:  5 minutes   Cook TIME: 35-40  minutes
This recipe uses coconut milk and feta cheese.
​Ingredients:
  • (2)  4 oz Wild Caught Salmon Fillets
  • 1/4  tsp Grass Fed Butter (I used Kerry Gold)
  • 3 Cloves Garlic, Minced
  • 3 tbsp Filtered Water
  • 1 Medium Yellow Onion - Sliced
  • Freshly Ground Black Pepper to Taste
  • 6-7 Cups (tightly packed) Organic Spinach 
  • 1/4 Cup full fat Organic Coconut Milk
  • 3 Tbsp Feta Cheese
Directions:
  1. In a small skillet, Heat butter, yellow onion, and garlic in over medium heat (covered to keep moisture in).
  2. Remove cover and cook Salmon until flaky (3-4 minutes per side) ​ Note Let the moisture evaporate just enough to lightly brown both sides of each Filet. and, if it gets too dry,  add  1 tbsp of water. 
  3. Remove the  Salmon, onions and garlic and set aside.
  4. Add 2 tbsp of water to the skillet along with the Coconut Milk and Feta Cheese and cook/stir until creamy( Medium/Low Heat)
  5. Add  spinach and cover, stirring  occasionally until spinach is cooked (don't overcook)
  6. Return Salmon to skillet and bury it in the Spinach mixture
  7. Remove from heat, sprinkle with red pepper flakes (optional), cover, and let it rest for 5-10 minutes before serving.

Recipe #4: Parmesan Crusted Chicken

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   Parmesan Crusted Chicken
PREP TIME:  10 minutes   Cook TIME: 40-50  minutes
​Ingredients:
  • 2 Large Boneless Chicken Breasts
  • 5 tbsp Organic Avocado Oil
  • 2 Cloves Garlic, Minced
  • 2 tsp  Italian Seasoning
  • 4 tbsp Parmesan Cheese
  • 2 tbsp Panko Crumbs​
Directions:
  1. Preheat Oven to 425 Degrees
  2. In a shallow bowl mix Oil, Garlic, and Italian Seasoning together
  3. Place Chicken in the bowl, turning over several times ensuring that it is thoroughly coated with the mixture.  Set aside. 
  4. In a second shallow bowl, mix Panko Crumbs and Parmesan Cheese together.  
  5. Dredge the chicken through the Panko/Cheese mixture until  both pieces are evenly covered. 
  6. Place coated Chicken in a 9"x9" glass  baking dish. 
  7. Pour any leftover oil into the dish around but not on the chicken,
  8. Bake at 425 degrees for 40-50 minutes or until juices run clear. ​

Recipe #5 Homemade Nut Butter Spread 

Shown on whole grain sourdough toast
TOTAL TIME:  18 Minutes
​Ingredients:
  • 1/2 cup each of Walnuts, Pecans, and Raw Almonds
  • 5 tbsp Apple Cider Vinegar with Mother
  • 2 tbsp MCT Oil
  • 1 tbsp  Raw Unfiltered Honey
  • 6 Dried Medjool Dates (pitted)
  • 2 tbsp Organic Cinnamon 
  • 2 cups Organic Unfiltered Pineapple Juice
Directions:
  1. Put all ingredients into a powerful blender or 900w Nutribullet  (note: blending the nuts can be a challenge for blenders and can burn up the motor- monitor carefully and add more Pineapple Juice if needed to thin the mixture.
  2. Store in refrigerator up to 2 weeks

Recipe #6 Shredded Chicken Bake

Shredded Chicken Bake (formerly known as "Al")
No oil is used in this recipe
PREP TIME:  10 minutes   Cook TIME: 30-40  minutes
​Ingredients:
  • 2 Large Boneless Chicken Breasts
  • 1 Large Yellow Onion Diced
  • 1 Large Red Pepper
  • 2 Cloves Garlic, Minced
  • Juice from 1 small fresh lemon
  • 1/cup water
  •  1/2 cup shredded Parmesan Cheese
  • 1 Large Tomato coarsely diced​
  • 1/2 cup chicken broth
  • 1 slightly rounded tsp of Celtic Sea Salt
Directions:
  1. Preheat Oven to 375 degrees
  2. Put Chicken breasts in a small skillet with the onion, lemon juice and water.
  3. Cook over medium heat until chicken is fully cooked and the onions are caramelized. 
  4. Remove chicken from pan and place  on a cutting board. 
  5. Shred chicken
  6. Place Chicken in a 9" x 12" glass baking dish. 
  7. Add Tomato, Pepper, Garlic, Chicken Broth and Salt. Mix thoroughly.
  8. Place in the oven and bake for 15 minutes
  9. Stir in the Parmesean Cheese and continue baking for another 15 minutes or until cheese is fully melted and is no longer visible.
  10. Remove from the oven, cover with foil, and let rest for 10 minutes before serving

Recipe # 7 Vegan Cinnamon Raisin Biscuits

Vegan Cinnamon Raisin Biscuits
No oil or yeast used in this recipe

PREP TIME:  10 minutes   Cook TIME: 20  minutes
​Ingredients:
  • 3 Cups Unbleached Whole Grain Flour
  • 1 tbsp Baking Powder
  • 6 tbsp Unsweetened Organic Applesauce (at room temperature) 
  • 1-1/8 Cup Organic Cold Coconut Milk
  • 1 tbsp Cinnamon
  • 1/2 Cup Organic Raisins 
Directions:
  1. Preheat Oven to 425 degrees
  2. Mix  Flour, Baking Powder, and Cinnamon together
  3. Work Applesauce into the mixture using a fork or your fingers
  4. Slowly mix in the coconut milk
  5. Knead dough into bread consistency, adding in the raisins. 
  6. Place dough on a floured surface
  7. Roll out to a 3/4" rectangle, then fold in half and re-roll until the it reaches 3/4" thickness again
  8. Cut the dough using a cookie cutter in to 3" circles
  9. Place in the oven and bake for 20 minutes
  10. Serve warm
  11. Stores up to one week at room temperature if well wrapped.

Recipe #8 Chicken and Mushroom Sauté (Shown served over Rice Vermicelli)

No Oil or Salt added. 
​PREP TIME:  10 minutes   Cook Time: 30-40  minutes
​Ingredients:
  • 2 Large Boneless Chicken Breasts
  • 1 Large Yellow Onion Diced
  • 2 Cloves Garlic, Minced
  • 9 - 10 Mushrooms- - quartered
  • 1 Medium Size Fresh Tomato- Diced
  • 1/2 cup Organic Chicken Broth
  • 1 tbsp low sodium soy sauce
Directions:
  1. Put Chicken breasts in a small skillet with the onion, garlic and  1/4 Chicken Broth.
  2. Cook over medium-high heat, turning chicken frequently until the water is reduced and the outside layer of the chicken is nicely browned.
  3. Remove chicken from pan and place  on a cutting board.  
  4. Add mushrooms and tomato to skillet
  5. Cut the Chicken Breasts into 3/4" Cubes
  6. Return chicken to skillet and add soy sauce
  7. Add the remaining Chicken Broth to the pan and continue to cook, constantly stirring mushrooms and  chicken until chicken is completely cooked and the broth and soy sauce are completely reduced. ​
  8. Remove from heat and serve over rice, pasta or rice vermicelli while hot. 

Recipe #9 Hearty Beef Stew

Made in one pot - with Grass fed Beef, Organic Veggies, and red wine.
PREP TIME:  15 minutes   Cook Time: 2 hours and 15  minutes
​Ingredients:
  • 1/4 cup flour (I used King Arthur's 100% whole wheat, organic flour)
  • 1/2 - 1 lb very lean grass fed and grass finished Sirloin Steak
  • 3 tsp Organic Avocado Oil
  • 1 Large Yellow Onion Diced
  • 2 Cloves Garlic, Minced
  • 1/4 tsp finely ground black pepper .
  • 2 tsp Celtic Sea Salt
  • 1/2 tsp Oregano
  •  1/2 cup Dry Red Wine
  • 5 Medium Carrots, chopped
  • 3 to 4 cups chicken or beef bone broth (I used a blend of each)
  • 3-4 medium yellow potatoes, coarsely diced
Directions:
  1. Place the flour and beef in to a large bowl and work until beef is completely covered.
  2. Coat the bottom of your stew pot with Avocado Oil- pouring off any excess
  3. Heat over medium-high heat until the oil is hot
  4. Brown the beef thoroughly on both sides. 
  5. Remove the beef from the pot and place on a cutting board. 
  6. Pour the wine into the pot and using a wooden spoon or spatula, scrape the bottom of the pot to release the browned coating left there from the meat.
  7. Add the Salt, Pepper, Oregano, Garlic, Onions, and 3 cups of the broth to the pot.
  8. Cut the beef into bite size pieces and return to the pot.
  9. Cover and simmer for 1 hour and 30 minutes. 
  10. Increase heat to medium, add Carrots and cook for 10 minutes.
  11. Add the potatoes, cover and continue cooking for 1/2 hour or until potatoes are soft. 

Recipe #10 Shredded Chicken Chili Cheese Bake

Comfort Food for a Sunday Evening- No Oil or Salt used in this recipe.
PREP TIME:  10 minutes   Cook Time: 1 hour and 50  minutes
​Ingredients:
  • 1 Large Yellow Onion Diced
  • 3 Cloves Garlic, Minced
  • 1/2 tsp  Hot Chili Powder
  • 1/2 tsp Smoked Paprika
  • 1 tbsp Tomato Paste
  • 1-1/2 Cups Diced Tomatoes 
  •  16 oz  Bush's Chili Beans ( I use 1/2 can, freezing 1/2 for future use)
  • 2 Large Boneless Free Range Chicken Breasts
  • 1-1/2 Cups Water
  • 1/3 Cup  Shredded Parmesean
Directions:
  1. Combine  Onions, Garlic, and 1/2 cup water in a large saucepan over medium-high heat 
  2. When water begins to lightly boil, place the chicken breasts in the pan.
  3. Turn Chicken frequently, and as you do, carefully sprinkle Paprika and Chili Powder over both sides of  Chicken.
  4. Continue to cook over medium-high heat until onions begin to caramelize and the chicken becomes nicely browned on both sides 
  5. Remove the Chicken from the pan and place on a cutting board. 
  6. Add remaining Water and Tomato Paste to the pan and continue cooking, Note; Add more water as needed to prevent the pan from running dry.
  7. Using the 2 Fork Method- Shred the Chicken and return it to the pan.
  8. Add Tomatoes and 1/2 can beans - continue to cook until water cooks down (8-10 minutes)
  9. Set oven to Broil and Preheat
  10. Move cooked mixture to a 9x9 Baking Dish and thoughly blanket with Parmesan Cheese.
  11. Place on top rack in Oven and Broil until the Cheese is nicely browned.
  12. Remove from Oven and let rest for 5 minutes before serving 

Recipe #11 Turkish Chicken with Vegetables (Köylü Kebab)

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Traditional Turkish Comfort Food.
​Ingredients:
  • 1 Medium Yellow Onion- Diced
  • 4 Cloves Garlic, Minced
  • 1 tbsp Avocado Oil
  • 1/8 tsp  Garam Masala
  • 1/4 tsp Dried Basil
  • 3 tbsp Marinara Sauce
  • 3 Smallish Tomatoes- cut into wedges 
  • Celtic Sea Salt and Ground Peppercorns (to taste)
  • 2- Medium, Boneless Free Range Chicken Breasts, cut into bite-size pieces
  • 1/2 Cup Water
  • 1/4 Cup White Wine
  • 6-8 Baby Yellow Potatoes- cut in half
  • 1 Red Pepper + 1 Green Pepper
  • 1-Medium Bunch Scallions 
Directions:
  1. Combine  Onions, Garlic, and 1/2 cup water in a large pan over medium-high heat 
  2. Lightly Sprinkle Garam Masala over Chicken Breasts
  3. Place the chicken breasts in the pan.
  4. Stir frequently, adding Salt, Pepper and Basil.
  5. Continue to cook over medium-high heat until onions begin to caramelize and the chicken becomes nicely browned on both sides Add White Wine,Marinara Sauce, Scallions, Potatoes Red and Green Peppers. 
  6. Continue to cook until Chicken is thoroughly cooked and the Potatoes are tender
  7. Add Tomatoes and -continue to cook until Tomatoes are soft (8-10 minutes)
  8. Remove from heat and allow mixture to rest for 5 minutes before serving 

Recipe #12 Bourbon Steak with Mushrooms

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Grass Fed Beef with all Organic Ingredients
​Ingredients:
  • 1 Large Yellow Onion Diced
  • 1 tbsp Avocado Oil
  • 2 medium sized Rib Eye Steaks 
  • 2 Cloves Garlic, Crushed, not Minced
  • 1 tbsp  Hotel Tango Reserve Bourbon
  • 2 tsp Organic Soy Sauce
  • 1 cup chicken broth 
  •  2 cups sliced organic white mushrooms- sliced​
Directions:
  1. Combine  Onions, Garlic, and Oil  in a large saucepan over medium-high heat 
  2. When pan begins to  lightly smoke. add steak
  3. Continue Cooking until Onions are clear and Steak is nicely seared on both sides.
  4. Add Mushrooms, Soy Sauce, Bourbon and 1/4 cup chicken Broth
  5. Reduce heat to Simmer and continue Cooking until Mushrooms are thoroughly cooked and liquid is reduced to a minimum
  6. Add remaining  Broth only if the mixture begins to dry out.
  7. Remove from  heat and let rest for 5 minutes before serving 
Recipe #13 Parmesan - Parsley Oven Roasted Potatoes
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  Simple, tasty, and healthy  alternative to French Fries or Chips. 
PREP TIME:  10 minutes   Cook Time: 30-40 Minutes
​Ingredients:
  • (10-11) New Potatoes - I prefer yellow potatoes
  • 3 cups Chicken Broth
  • 1 Clove Garlic- Minced
  • 1 Medium Yellow Onion -  Diced
  • Celtic Sea Salt - Coarsely Ground
  • 3-4 Tbsp Finely Shredded Parmesan Cheese
  • 2 Tsp  Parsley  Flakes
:Directions:
  1. Rinse Potatoes well and put them into a medium sized saucepan and cover with Chicken Broth
  2. Add in the Onions and Garlic along with (1) slightly rounded tsp of Salt
  3. Bring to a boil over medium-high heat 
  4. Continue cooking until the potatoes can be pierced to the center with a  fork. Don't overcook. You don't want the potatoes to become mushy.
  5. Remove the potatoes from the broth with a slotted spoon and set aside to cool.
  6. Coat the bottom of a 9" x 9" Pyrex Baking  Dish with Avocado Oil
  7. Preheat Oven to  Broil (500 degrees) 
  8. Using a very sharp knife, cut each potato in half lengthwise  and arrange in the baking dish
  9. Sprinkle each with Parsley Flakes and Salt to taste
  10. Cover each Potato with Parmesan Cheese and Place dish on middle rack in oven
  11. Bake until the cheese is melted and the surface is nicely browned
  12. Serve as soon as the potatoes can be safely eaten without burning your mouth. 
Recipe #14 Slow Cooked Texas Style Beef with Potatoes
PREP TIME:  10 minutes   Cook Time: 65 Minutes
​Ingredients:
  • 1  1/2 Pound Lean Chuck Roast
  • 2 Cups Beef Broth
  • 1 Clove Garlic- Minced
  • 1 Medium Yellow Onion -  Diced
  • 1/2 tsp Celtic Sea Salt
  • 1/2 tsp Ground Cumin
  • 1/2 tsp Hot Mexican Chili Powder
  • 1 tsp Dried Oregano
  • 1/2  tsp Smoked Paprika
  • 1- Medium Red Pepper
  • 2 - Medium Tomatoes
  • 1 -  Small Can Tomato Paste
Directions:
  • Place Onions, Broth Beef, Garlic, and Salt in to a  Large Saucepan.
  • Bring to a boil over medium-high heat 
  • Add Chuck Roast to Pan
  • Continue cooking until Beef is nicely browned on both sides (about 15 minutes)
  • Once Beef is browned, remove from pan and place on a cutting board.
  • Cutting with the gain, slice beef in to 1/4" thin slices, then using 2 forks, shred in to small pieces. 
  • Return to Pan and add Red Pepper, Tomato Paste, Cumin, Chili Powder, Oregano, and Smoked Paprika
  • Cover and allow mixture to simmer for 30 minutes.-stirring occasionally.
  • Add Tomato Slices, cover and continue then simmer for 10 additional minutes
  • Note: add water if needed to make sure that it doesn't cook dry. 
  • Can be served over mashed or boiled potatoes
​Recipe #15 Pho
PREP TIME:  10 minutes   Cook Time: 35 Minutes
​Ingredients:
  • 1  Large Bone-in Chicken Breast
  • 4 Cups  Chicken Bone Broth
  • 1 tbsp Avocado Oil 
  • 1 Clove Garlic- Minced
  • 1 Large Yellow Onion -  Diced
  • 1/2 tsp Celtic Sea Salt
  • 1/2 tsp Freshly Grated Ginger
  • 1/2 tsp Finely Chopped Fresh Parsley
  • 6-8 Cherry Tomatoes - sliced.
  • 3 Stalks Fresh Scallions
  • 1 Cup Prepared Vietnamese Rice Vermicelli 
Directions:
  • Place Avocado Oil, Onions, Garlic, and salt in to a  Wok or Large Saucepan.
  • Saute  lightly over medium-high heat 
  • Add Chicken Breast to the Pan
  • Continue cooking (turning often) until Chicken is nicely browned on both sides (about 15 minutes)
  • Once Chicken is browned, remove from pan and place on a cutting board.
  • Remove the bone, then cut in to small pieces. 
  • Return to Pan and add the Soy Sauce, Ginger,, and Chicken Broth.
  • Cover and allow mixture to simmer for 20 minutes.-stirring occasionally.
  • Add the Vermicelli, Tomatoes, Parsley, and Scallions, serve immediately
​Recipe #16 Beef and Potato Bake
PREP TIME:  20 minutes   Cook Time: 1 Hour and 25 Minutes
 ​Ingredients:
  • 3 -4  medium size Yukon Gold Potatoes. peeled and sliced to 1/8th inch slices. 
  • 1 -large Yellow Onion,  quartered and sliced
  • 1 medium Red Pepper, seeded and diced
  • 2 cups Organic Beef Broth
  • 1 large Garlic Clove, minced
  • 1 lb. Lean Beef  cut in 4-5 pieces
  • 1/2 tsp Chili Powder 
  • 1/2 tsp Ground Cumin 
  • 1/2 tsp Smoked Paprika
  • 1/2 tsp Celtic Sea Salt
  • Pinch of red pepper flakes
  • Ground Black Pepper
Directions:
  • Rub beef with a mixture of chili powder, cumin, salt and paprika 
  • Peel, slice, and wash potatoes -  place them in the bottom of a shallow dish, cover them  with 1-cup beef broth, cover and put in refrigerator.
  • Place onion, slices, diced red pepper, garlic, tomato paste, and 1-cup beef broth in a saucepan, heat over medium-high heat until it just begins to boil.​
  • Add red pepper flakes
  • Add beef, continue to cook until beef is browned on all sides, then reduce heat, cover, and simmer for 30 minutes.
  • Remove beef from pan and add the potatoes (including broth) in to the pan, cover pan and return  to a boil.
  • Preheat the oven to 400 degrees
  •  Slice the beef in to thin strips and shred it using the 2 fork method.
  • Remove half of the potatoes and return the beef to the saucepan and continue to simmer for 5 minutes.
  • Dish all of the saucepan ingredients in to  a dry 9" x 9" glass baking dish.  (Note: I left about 1/2 cup of the liquid in the pan)
  • Arrange the removed potato slices over the mixture, sprinkle with black pepper and bake for 1/2 hour. 
  • Remove from oven,  cover and allow to rest for 5 minutes before serving.
​Recipe #17 Frittata O'Dwyer (non-dairy)
PREP TIME:  10 minutes   Cook Time: 25 Minutes
​Ingredients:
  • 1 tsp Organic Avocado  Oil
  • 1/2 Cup Water
  • 6 - 7  Small size Yukon Gold Potatoes. washed and sliced to 1/8th inch slices. 
  • 1 -Medium Yellow Onion, diced
  • 1/2 Medium  size Red Pepper, seeded and diced
  • 6 Medium Free Range Chicken Eggs, Beaten
  • 1/2 tsp Celtic Sea Salt
  • Pinch of red pepper flakes
  • Ground Black Pepper
Directions:
  • ​Wash and Slice Potatoes, , Dice Onion and Red Pepper.
  • Beat Eggs in a small mixing bowl,  cover, and set aside
  • Heat Oil in Skillet over Medium-High Heat
  • Place onion, and Potato Slices in hot skillet, stirring frequently, and cook until potatoes are nicely browned on both sides
  • Add Diced Red Pepper, Salt, and 1/4 Cup Water
  • Preheat Oven to "Broil"
  • Reduce heat to simmer and continue to cook until mixture begins to dry out
  • Add the remaining 1/4 Cup Water and again simmer until mixture begins to dry out.
  • Spread the potatoes out evenly in the bottom of the pan and pour eggs evenly over the potatoes
  • Cook for 2-3 minutes until the bottom layer becomes firm.
  • Place skillet with mixture on the middle rack of the oven and broil until the top layer is no longer liquid.
  • Using  a plate, flip your Frittata and then return to the pan
  • Sprinkle with black pepper to taste and cook an additional 1-2 minutes to ensure egg are completely cooked. 
  • Serve immediately
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Credit: Lucille Hill (my Grandma)
Recipe #18 Grandma's Tuna Salad
​Ingredients:
  • 2 - 12 oz. cans StarKist Chunk Light Tuna in Water (drained)
  • 1 rounded tbsp  Kraft Miracle Whip Dressing
  • 1 rounded tbsp Hellmann's Real Mayonnaise  
  • 1 -medium stalk Celery - diced
  • 2-3 large Hard Boiled Eggs -diced 
  • 2 tbsp Sweet Pickle Relish 
Directions:
  • Mix all ingredients together in a medium size mixing bowl  (add more mayonaise if needed to acheive desired consistency)
  • Cover and Refrigerate for 1/2 hour before serving.
Recipe #19 Chicken Biryani चिकन बिरयानी
​Ingredients:
  • 1 tbsp Avocado Oil 
  • 3  chicken breasts boneless and skinless
  • 1 yellow onion - diced
  • 3 cloves garlic garlic - minced
  • 1/2 tsp Chinese ginger
  • 2 medium tomatoes - pureed 
  • 1/2 cup water
  • 1/4 green bell pepper sliced
  • 3 Pinches Celtic Sea Salt
  • 1/4 tsp cayenne pepper - if desired
  • 1/2 tsp freshly ground black pepper
  • 1/2 tsp garam masala
  • 1/2 tsp coriander
  • 4 cups vegetable broth,
  • 2 cups Basmati rice rinsed and drained

Directions:
  1. Add Avocado oil in a large dutch oven over medium-high heat.
  2. Add the chicken and cook until browned on both sides.
  3. Add in the onion, and cook until translucent, about 3-4 minutes.
  4. Stir in garlic, ginger, tomatoes, and 1/2 cup water.
  5. Bring to a simmer, and cook until the water has evaporated, about 20 minutes.
  6. Add in the bell pepper, salt, cayenne, black pepper, garam masala, and coriander, stirring well.
  7. Add in the chicken broth and bring to a boil.
  8. Add in the basmati rice, reduce to low heat and cook (covered) for 18-20 minutes.
  9. Turn off the heat and let sit, covered, for five minutes before opening and serving.
Recipe #20 Valinda's Cranberry Sauce 
Credit: Suzanne Williams. Also featured in Holiday Favorites 
​Ingredients:
  • 1 1/4 cups sugar
  • 1/2 cup fresh orange juice
  • 1/4 cup water
  • 1 tablespoon grated orange peel
  • 1/2 teaspoon fresh grated ginger
  • 4 cups cranberries
  • 1/2 cup chopped toasted pecans (optional)
Directions: 
  • Bring first 5 ingredients to simmer in heavy large saucepan over medium high heat.
  • Heat, stirring until sugar dissolves.
  • Add cranberries and cook until berries pop, stirring occasionally, about 5 minutes.
  • Stir in pecans.
  • Pour into bowl, cool, then refrigerate until well chilled. ​
Recipe #21 Spaghetti Sauce  *This Recipes has been modified
Credit: Janet Kendall (my Mom)
Ingredients:
  • 1 tablespoon of avocado oil.
  • 1 lb. lean ground turkey (I used 97% fat free)
  • 1 large onion, peeled, and chopped
  • 3-4 cloves garlic, minced
  • 16 ounces mushrooms, sliced
  • 1- 28 ounce cans crushed tomatoes
  • 1- 14.5 ounce cans diced tomatoes
  • 2 tbs tomato paste
  • 2 tablespoons Worcestershire Sauce
  • 1/4 cup filtered water
  • 1/4 cup dry red wine
  • 1 tablespoon dried basil
  • 1/4 teaspoon dried sage
  • 2 teaspoons dried parsley
  • 1 teaspoon oregano
  • 1/2 tablespoon sugar
  • 1/3 teaspoon ground black pepper
  • salt, to taste
Directions: 
  • In a 3 1/2 quart or larger sauté  pan, heat 1 tablespoon of the avocado oil over medium heat.
  • Add onions, Worcestershire sauce and garlic, and sauté for 5 minutes.
  • Add the ground turkey.
  •  Break the ground turkey into small pieces and cook until the meat has browned.
  • Add the water and wine, coninue to simmer reducing liquid down to half.
  •  Add the mushrooms, salt, and pepper, to taste.
  • Sauté until the liquid has evaporated and the mushrooms are browned and softened, about 5 minutes. 
  1.  In a seperate large pot, heat the crushed tomatoes, basil, oregano, parsley, sage, sugar, and tomato paste.
  2. Add the sautéd mixture to the large pot and stir well.
  3. Salt and Pepper to taste.
  4. Simmer over medium low heat for 30 minutes to 1 hour, and serve over  pasta.
Recipe #22 Crab Cakes 
Contributed by: Marianne Gill (from Phillips Seafood Cookbook) *This Recipes has been modified
Ingredients:
  • 8 oz Phillips Crabmeat. 
  • 2 tbsp. Parsley - Chopped.
  • 1/2 cup Ritz Crackers - Crushed.
  • 1 Large Egg.
  • 1/3 Medium Onion, finely chopped.
  • 1/2 tsp Worcestershire Sauce.
  • 1/2 tsp Fresh Lemon Juice
  • 3/4 tsp Dijon Mustard
  • 3/4 tsp Seafood Seasoning (I made my own) Click HERE for recipe.
  • 1/3 cup Mayonnaise
Directions: 
  • Combine Egg, Worcestershire Sauce, Lemon Juice, Seafood Seasoning, Mustard and Mayonnaise in a bowl. 
  • Place Crab Meat, Parsley, Crackers, in a seperate bowl. Mix lightly to combine.
  • Add the wet ingredients to the dry ingredients and combine gently. 
  • Portion into 2-3 cakes and set in refridgerator for 15-30 minutes.
  • Broil, Bake or Pan Fry (I broiled) until brown on both sides and internal temperature reaches 165 F. degrees. 
Recipe #23 Chicken Masala 蘑菇雞肉咖哩(Chinese/Indian Fusion)
My Signature Dish 
Ingredients:
  • 1 teaspoon of avocado oil.
  • 2 Lean Boneless Chicken Breasts
  • 1 Cup Water
  • 1 Large Onion, peeled, and chopped
  • 2 Large Garlic Cloves, minced
  • 1  tablespoon Soy Sauce
  • 1-2 cups baby bella mushrooms, sliced
  • 2 medium Tomatoes. diced
  • 1/2 Sweet Red Pepper, diced
  • 1 scant pinch Garam Masala
  • 2 pinches coarse Celtic Sea Salt
  • 1 Cup Wide Rice Noodle- Cooked
Directions: 
  • In a 3 1/2 quart or larger sauté  pan, heat 1 teaspoon avocado oil over medium heat.
  • Add onions and garlic, and sauté for 5 minutes.
  • Add Chicken Breast, Tomatoes, Water, Garam Masala and Salt.
  •  Cook for 4-5 minutes, until the chicken is cooked on both sides, but not thoroughly cooked.
  • Remove Chicken, place on cutting board and cut into bite size pieces, return to pan and cook until the meat is thoroughly cooked.
  • Add the Mushrooms and Red Pepper
  • Continue cooking over Medium Heat until the mushrooms are softened, about 5 minutes. 
  •  In a seperate saucepan, cook Rice noodles according to package directions, leaving them slightly undercooked.
  • Drain Noodles.
  • Add the Noodles to the Chicken/Mushroom Mixture and cook for 1-2 minutes while stirring the noodles into the mixture.
  • Cover the pan, remove from heat, and allow to rest 5+ minutes, then serve.​
Recipe #24 Beef Lo Mein 在牛肉罗
​#KendallsKitchen2020
Ingredients:
  • 1 teaspoon of avocado oil.
  • 1 lb Lean Sirloin Steak - approximately 1" thick.
  • 1 Cup Organic Vegetable Broth.
  • 1 Small Onion, peeled, and diced.
  • 2 Large Garlic Cloves, minced.
  • 2  tablespoons Soy Sauce.
  • 1 teaspoon Sesame Seeds
  • 1 Medium Red Pepper - sliced into s 1/4" strips.
  • 2 Medium Carrots cut into shavings. (I used a potato peeler)
  • 1 medium Tomato - Peeled and crushed. 
  • 6 Scallions - cut into 1/4" pieces. 
  • 1 teaspoon freshly ground Ginger Root.
  • 2 pinches coarse Celtic Sea Salt.
  • Ground Pepper - to taste.
  • 2 Cups Lo Mein Noodles- Slightly Undercooked.
Directions: 
  • Cut Steak into strips approximately 2" long and 3/8" wide.
  • Put Steak, Soy Sauce, Tomato, Sesame Seeds, and Garlic in a zip lock bag and massage until the meat is evenly coated. Place in refridgerator to marinate for at least 1 hour.
  • In a 3 1/2 quart or larger sauté  pan, heat 1 teaspoon avocado oil over medium heat.
  • Add Diced Onions and Steak, and sauté for 5 minutes. Do not fully cook the steak.
  • Remove meat mixture from pan and set aside.
  • Put Carrots, Red Pepper, Sea Salt, Ginger and Vegatable Broth in Pan and simmer until Vegetables are soft. 
  • Return the Beef mixture to the pan and add Ground Pepper to Taste.
  • Cover and continue cooking over Low Heat for about 5 minutes. 
  • Add Lo Mein Noodles to the pan and blend in. 
  • Cover the pan, remove from heat, and allow to rest 5+ minutes, then serve.​
Recipe #25 Chicken Fried Rice ارز مقلي بالدجاج
​#KendallsKitchen2020
Ingredients:
  • 1 tbsp  Avocado Oil.
  • 3 medium boneless Chicken Breasts.
  • 2  Cups Organic Vegetable Broth  - divided.
  • 1 medium Tomato - Peeled and crushed.
  • 1 medium Onion - Peeled, and diced.
  • 2 Large Garlic Cloves, minced.
  • 4  tablespoons Soy Sauce - divided.
  • 4 cups fresh Bean Sprouts, washed and drained.
  • 3 Free Range Eggs- lighltly beaten.
  • 4-5 Scallions - cut into 1/4" pieces. 
  • 1 teaspoon freshly ground Ginger Root.
  • 2 pinches coarse Celtic Sea Salt.
  • Ground Pepper - to taste.
  • 3 Cups Cooked (2 cups uncooked) Short Grain White Rice- Slightly Undercooked.
Directions: 
  • Cut Chicken into approximately 1/2" square cubes.
  • In a 3 1/2 quart or larger sauté  pan, heat Avocado Oil over medium/high heat.
  • Add Diced Onions, Tomato, Salt, and Garlic - sauté for 5 minutes or until onions become clear and transparent.
  • Add Chicken, 2 tbsp Soy Sauce, Ginger Root, and Vegetable Broth; cover and simmer for at least 1/2 hour. Do not allow it to cook dry. 
  • Add Eggs, and Black Pepper, then stir until Chicken is well coated and Eggs are fully cooked. 
  • Add one cup Vegetable Broth, 2 tbsp Soy Sauce, Cooked Rice and Bean Sprouts.
  • Add Scallions, Cover and continue cooking over Low Heat until liquid has almost completely cooked down. 
  • Remove covered pan from heat, and allow to rest for 10 minutes, then serve.​
Recipe #26 Guacamole
​Ingredients:
  • 3 - 4 Ripe Acocados- 
  • 1/3 medium sized onion -finely diced
  • 2 medium garlic cloves- minced
  • Juice from 1/2 Fresh Lime (optional)
  • 2 Pinches Celtic  Sea Salt to taste.
  • 1 Small Tomato - Diced
Directions: 
  • Remove Acocados from their shell and place in bowl.
  • Mash Avocados to your desired consistency.
  • Add Remaining ingredients and mix thoroughly.
  • Serve Immediately..​
Recipe #27 Ground Turkey Bake
​#KendallsKitchen2020
​Ingredients:
  • 1 lb Lean Ground  turkey
  • 2 medium garlic cloves- minced
  • 1 Medium Onion Diced
  • 1 Tbsp Avacodo Oil 
  • 3  Medium Tomatoes -diced
  • 1/2 Cup Water
  • 1/2 Tsp Organic Italian Seasoning Blend.
  • ​Salt to taste
  • 14.5 oz can Chicken Broth
  • 15 strands of Linguine - broken to small pieces
  • 1/ 2 Cup of Free Range, non GMO Mozzarella Cheese - Shredded
Directions: 
  • Place Onions, Garlic, and Turkey in a  Dutch oven and cook over medium heat.
  • Cook until Onions are clear and Turkey is thoroughly Cooked.
  • Add Tomatoes, Water, Italian Seasoning, and Salt. 
  • Continue Cooking for 5 minutes, stirring frequently, then place on simmer. 
  • Preheat oven to 400 Degrees
  • In a Saucepan, Cook Linguine per package instructions using the chicken broth in place of the water.
  • Remove Linguine from heat when it is slightly undercooked (Al dente)
  • Drain and stir the linguine to the turkey mixture  
  • Cover with Mozzarella Cheese and place in oven.
  • Bake for 5-7 minutes or until the cheese is melted and nicely browned.
  • Remove from oven and allow to rest for 5 minutes before serving.
Recipe #28 Ground Turkey with Potatoes and Garlic Roasted Broccoli
​#KendallsKitchen2020 #QuarantineGrub
Ingredients:
  • 1 lb  Lean Ground Turkey
  • 2 Tbsp Avocado Oil - divided
  • 5 medium garlic cloves - minced and divided
  • 1 Medium Onion - diced
  • 1-1/2 Cups Frozen Broccoli Florets-Rinsed in warm water to thaw.
  • 1 Tsp Lemon Juice
  • 2 Tbsp Soy Sauce
  • 10-12 Baby Potatoes - Cut in Half
  • ​Salt and Pepper to taste
  • 1 Cup Chicken Broth
Directions: 
  • Place 1 Tbsp Avocado Oil and 3 Cloves of  Minced Garlic in a skillet and cook over medium-high heat until the Broccoli is nicely browned. Add Lemon Juice, Salt and Pepper, then move to a  medium bowl and set aside.  
  • Add remaining  oil and garlic, to skillet and heat over medium heat until until garlic begins to brown. 
  • Add Onions and Turkey. Continue cooking until Onions are clear and Turkey is  fully cooked. 
  • Add  Potatoes, Chicken Broth and Soy Sauce and continue cooking  over medium heat until Potatoes are soft. 
  • Return Broccoli to mixture and simmer for 5-10  minutes before serving.
Recipe #29 Penne Pasta with Italian Chicken
​#KendallsKitchen2020 #QuarantineGrub
Ingredients:
  • 1 lb  Rotisserie Chicken. (I used 2 legs, 2 thighs, and one wing  all with bones along with 1/4 cup breast meat) 
  • 3 Cups Water- Divided
  • 1/4 Cup Dry White Wine
  • 3 medium garlic cloves - minced
  • 1 Medium Onion - diced
  • 1/2 Cup Frozen Spinach
  • 1/2 Tsp Oregano 
  • 1/2 Tsp Dried Basil
  • 1-2  Cups Penne Pasta
  • 2 Tbsp Shredded Mozzarella Cheese
  • ​2 Tsp Celtic Sea Salt 
  • Fresh Ground Pepper to taste
Directions: 
  • Place Minced Garlic,Onion, Chicken Parts and 1 cup water in a Large Sauce Pan or Dutch and cook over Medium-High Heat until Onions look clear. 
  • Add White Wine  and Spinach to the  Pan and continue to cook for 2-3 minutes
  • Remove Chicken Parts and Place on a Large Plate
  • Once Chicken  has cooled down enough to handle, remove and discard all bones and skin by hand
  • Shred the Chicken meat by hand and return to Pan.
  • Add 2 Cups Water, Oregano, and Basil - heat until mixture is briskly boiling. 
  • Add  the Penne Pasta and cook for 3 minutes
  • Add the Mozzarella Cheese to the mixture and simmer for an additional 3-4  minutes before serving.
Recipe #30 Mexicali Casserole  
​#KendallsKitchen2020 #QuarantineGrub
Mexicali Casserole
​PREP TIME:  15 minutes   COOK TIME: 45 -50 minutes
​Ingredients:
  • 2 tbsp Avocado Oil
  • 1-pound Lean Ground Turkey
  • 2 Large Garlic Cloves - Minced
  • 2 Medium Yellow Onions - Diced
  • 1- Small Green Pepper - Chopped
  • 1 can, (14.5 ounce) Diced Tomatoes - undrained
  • 1 can, (16 ounces) Red Beans - undrained
  • 1/2 tsp Celtic Sea Salt
  • ¼ tsp Freshly Ground Black Pepper.
  • 1 tsp Hot Mexican Chili Powder
  • ¼ tsp each of Cumin, Oregano, and Smoked Paprika
  • 2/3 Cup uncooked White Rice
  • 1 cup Chicken Broth
  • ½ - ¾ Cup Shredded Mexican Cheese Blend.
  • 1 Medium Tomato - Halved then Sliced
Directions:
  1. Over medium - high heat, place Oil, Onion, Green Pepper. and Garlic in a medium sized Dutch oven or 12” skillet that can go into the oven.
  2. Cook the onions until they begin to look clear, add the Ground Turkey, stirring and chopping until meat is nicely browned. Note: (add a little water if necessary, to prevent the mixture from sticking to the pan),
  3. Reduce heat to Medium, then Stir in the Salt, Pepper, Cumin, Oregano, Smoked Paprika, Chili Powder and Tomatoes
  4. Continue Stirring over Medium heat for 5 minutes.
  5. Add the Chicken Broth and Rice, bring to a slight boil and continue cooking until Rice is almost fully cooked, slightly al dente.
  6. Set the oven temperature to “Broil” (500 degrees).
  7. Add the Beans and continue cooking until the beans are as warm as the mixture.
  8. Remove from stovetop, cover with Shredded Cheese, arrange tomato slices randomly in cheese topping, put in oven and broil until Cheese is nicely browned,
  9. Serve immediately.
Recipe #31 Chicken Rice Soup
​#KendallsKitchen2020 #QuarantineGrub
Chicken Rice Soup
​PREP TIME:  10 minutes   COOK TIME: 40-45 minutes
Ingredients:
  • 2 Large Chicken Breasts
  • 3  - 4 Cups  Chicken Broth
  • 1 tbsp Avocado Oil 
  • 2 Cloves Garlic- Minced
  • 1 Medium Yellow Onion -  Diced
  • 1/2 tsp Celtic Sea Salt
  • 2 Teaspoons Organic Soy Sauce
  • 4 Tablespoons Finely Chopped Celery Leaves
  • 1 Medium Carrot, sliced thinly 
  • 1 Cup White Rice, Uncooked​
Directions:
  • Place Avocado Oil, Onions, Garlic, and salt in to a  Wok or Large Saucepan.
  • Saute  lightly over medium-high heat 
  • Add Chicken Breast to the Pan
  • Continue cooking (turning often) until Chicken is nicely browned on both sides (about 15 minutes)
  • Once Chicken is browned, remove from pan and place on a cutting board and cut in to small pieces. 
  • Return to Pan and add the Soy Sauce, Celery and Chicken Broth.
  • Cover and allow mixture to simmer for 20 minutes.-stirring occasionally.
  • Serve immediately
Recipe #32 Parmesan Chicken with Lemon Garlic Rice 
​#KendallsKitchen2020 #QuarantineGrub
Parmesan Chicken with Lemon Garlic Rice
​PREP TIME:  15 minutes   COOK TIME: 45 -50 minutes
Ingredients:
  • 3  Medium Sliced Boneless and Skinless Chicken Breasts 
  • 2 Tablespoons  Organic Avocado Oil, Divided
  • 3 Tablespoons  freshly grated Parmesan  Cheese
  • 1-Cup of White Rice, Uncooked
  • 2- 14 oz Cans Chicken Broth
  • 1/2 Teaspoon Celtic Sea Salt
  • 1 Teaspoon Smoked Paprika
  • 1 Teaspoon  Italian Seasoning
  • 1/4 Cup Dry White Wine
  • 2  Large  Garlic Cloves. Minced, Divided
  • 2 Tablespoons Grass-fed Butter
  • 1 Tablespoon Parsley  Flakes
  • Fresh squeezed Juice from  1 medium Lemon
  • 1 Tablespoon Basil 
  • Fresh Ground Pepper to taste
  • 3 Sprigs Fresh Rosemary 
Directions: 
  • In a  Bowl, combine the Parmesan Cheese, 1 Tablespoon Avocado Oil, Salt, Smoked Paprika, 1 Clove Garlic, and Italian Seasoning
  • Trim any visible fat from the Chicken and Dredge both sides of each piece through the Mixture
  •  In a large skillet melt the butter over medium-high heat, then add 1 Tablespoon Avocado Oil
  • Cook chicken until golden on each side and cooked through 
  • Remove the Chicken  and de-glaze the pan with White Wine 
  •  Add the rice and stir continuously for 2-3 minutes.
  • Add the broth, remaining Clove of Garlic and lemon juice, bring to a boil.
  • Turn the heat to medium low and place the lid on the skillet until very little  liquid remains
  • Add the chicken back in along with  3-4 slices of fresh tomato, replace lid and continue to simmer for 2-3 minutes
  • Uncover, Sprinkle with Grated Parmesan Cheese, Parsley and Basil. 
  •  Add Rosemary Sprigs and place under broiler in oven for 2-3 minutes or until cheese is nicely melted. ​
  • Replace lid and allow to rest for 10 minutes before serving. 
Recipe #33 Cheesy Turkey - Rice Bake
​#KendallsKitchen2020 #QuarantineGrub
Cheesy Turkey-Rice Bake
​PREP TIME:  15 minutes   COOK TIME: 45 -50 minutes
Ingredients:
  • 1 lb. Lean Ground Turkey
  • 1- Tablespoon  Organic Avocado Oil.
  • 1/4 Cup  freshly grated Parmesan  Cheese
  • 1-Cup of White Rice, Uncooked
  • 2- 14 oz Cans Chicken Broth
  • 1/2 Teaspoon Celtic Sea Salt
  • 1- 14.5 oz Can Petite  Diced Tomato Bits with juice
  • 2 Teaspoons  Italian Seasoning
  • 1 medium  Yellow Onion, Diced 
  • 2  Large  Garlic Cloves. Minced
  • 1 Tablespoon  Soy Sauce
  • 1 Teaspoon Parsley  Flakes
  • 1 Teaspoon Basil 
  • Fresh Ground Pepper to taste
  • 1/4 Cup Scallions, cut to 1/8 lengths
Directions: 
  •  In a large dutch oven or oven-safe skillet heat 1 Tablespoon Avocado Oil
  • Cook Garlic and Onions until the Onions are transparent. 
  •  Add the turkey , stir and continue cooking until the turkey is thoroughly cooked.  6-10 minutes.
  • Preheat Oven to  400 degrees.
  • Add the Broth, Tomatoes, Soy Sauce, Salt, Pepper, Italian Seasoning, Parley, and Basil and bring to a boil.
  • Add the Rice, reduce the heat to low, and place the lid on the skillet until very little  liquid remains
  • Remove from heat, stir in the Parmesan Cheese, Cover and Bake in oven for 10 minutes or until the cheese begins to bubble. 
  • Remove from oven, Garnish  with Scallions, and allow to rest for 10 minutes before serving. ​
​Recipe #33 Broccoli Cauliflower Cheese Bake
Ingredients:
  • 4 tbsp. Kerry Gold butter.
  • 1 medium cauliflower sliced.
  • 1 large bunch broccoli sliced.
  • 1/4 cup. all-purpose flour.
  • 2 cups coconut milk.
  • 1/4 teaspoon ground nutmeg.
  • 8 oz of your favorite Soft Cheese, grated 
  • Celtic Sea Salt and Freshly Ground Peppercorns to taste
​Directions:
  • Preheat oven to 375°F.
  • Lightly coat a 9x12 baking dish with oil or cooking spray.
  • Arrange cauliflower and broccoli in prepared dish.
  • Melt butter in a saucepan over medium heat. Add flour and cook, stirring, 2 minutes.
  • Slowly whisk in milk. stitting occasionally, until slightly thickened, 3 to 4 minutes.
  • Remove from heat and stir in nutmeg and 6  oz. cheese.
  • Season with salt and pepper to taste and pour over vegetables.
  • Sprinkle with remaining cheese.
  • Cover loosely with aluminum foil and bake for 15 minutes.
  • Remove foil; bake until vegetables are tender and the top is golden brown, 20 to 25 minutes.
  • Recover and allow to rest 10 minutes before serving.
​Recipe #34 Baked Spaghetti topped with Roasted Zucchini
Bake Spaghetti Topped with Roasted Zucchini
​PREP TIME:  10 minutes   COOK TIME: 35 -45 minutes
Ingredients:
  • 1 Medium Zucchini cut in 1/8 thick round slices
  • 16 oz. Cooked Spaghetti
  • 4 Cups of Prepared Spaghetti Sauce. (I used leftover sauce)
  • 1 Cup of shredded Mozzarella Cheese
  • 1/4 Cup Extra Virgin Olive Oil
  • 2 tsp Fresh Basil
  • 2 tsp Italian Seasoning
  • 1/2 Cup Finely Grated Parmesan Cheese
​Directions:
  • Preheat oven to 375°F. 
  • Marinate the Zucchini in a mixture of Olive Oil, Basil, and Italian Seasoning for 15-20 minutes 
  • Heat Spaghetti Sauce in a large saucepan and over medium heat . Simmer 5-10 minutes uncovered. Stir in spaghetti and Mozzarella Cheese
  • Transfer Mixture to a 9" x12" Baking Dish
  • Arrange the Zucchini Chips evenly across the top
  • Sprinkle with shredded Parmesan Cheese.
  • Bake until 25-30 minutes, Change Oven Setting to "Broil" and remove when Cheese looks Golden Brown
  • Remove from oven; cover and allow to rest 10 minutes before serving.
​Recipe #35 Mexitalian Bake
Mexitalian Bake
​​PREP TIME:  5 minutes   COOK TIME: 30 -35 minutes
​Ingredients:
  • 1 Tbsp. Extra Virgin Olive Oil
  • 1 lb. Ground White Turkey
  • 1 Cup Uncooked White Rice
  • 1 - 14.5 oz. Can of Chicken Broth, Divided
  • 1/2 Cup of Organic Mexican Blend Cheese, Divided
  • 1  Tsp. Turkish Oregano 
  • 1/2 Tsp. Celtic Sea Salt
  • 1/4 Cup Each Diced Green and Red Pepper
  • 1 Medium Onion, Diced
  • 2 Large Garlic Cloves, Minced
  • 1 Medium Roma Tomato, Sliced in 1/8" slices
​Directions:
  • Heat Olive Oil in a Medium Skillet and then add Turkey. 
  • Cook over Medium High Heat, crumbling and stirring Turkey.
  • Add Salt and Oregano, then continue cooking until Turkey is thoroughly cooked and begins to brown. 
  • Add Green and Red Pepper along with 1/8 Cup Chicken Broth, Cover and Simmer for 8 -10 minutes, until the peppers are softened. 
  • Prepare Rice as recommended on package using the balance of the chicken broth instead of water.
  • Blend in half of the Shredded Cheese and transfer Mixture to a 9" x9" Baking Dish
  • Arrange the Tomato Slices evenly across the top
  • Sprinkle with the remaining  shredded Cheese.
  • Place in preheated oven set on Broil until Cheese begins to brown
  • Remove from oven; and serve immediately. 
​Recipe #36 Ye Olde Chicken Noodle Soup
Ye Olde Chicken Noodle Soup
​​PREP TIME:  10 minutes   COOK TIME: 50 -55 minutes
Ingredients:
  • 1  Large Boneless and Skinless Chicken Breast
  • 1 Medium Onion, Diced
  • 2 Medium Carrots, Diced
  • 2 Heaping Tbsps. Fresh Celery Leaves
  • 1 Tbsp. Organic Avocado Oil, 
  • 2 -3 Large Garlic Cloves, Minced
  • 6- 7 Cups Homemade  Bone  Broth
  • 1/2 Tsp. Celtic Sea Salt
  • 1 Teaspoon Organic Soy Sauce 
  • 1 Tsp. Turkish Oregano
  • Fresh Ground Pepper to tast
Directions: 
  • Put Oil in a Medium  Soup Pot, Add Onions, and Garlic and cook over medium heat until the Onions become slightly transparent
  • Trim any visible fat from the Chicken and Cut into small bite sized pieces
  •  Add Chicken to pot and  cook until nicely browned and cooked through 
  • Add Bone Broth, Carrots, Celery, Oregano, Salt, and Pepper
  • Continue Cooking over medium heat for 15 -20 minutes 
  •  Add Soy Sauce, Reduce heat to Simmer for cook 15 additional minutes.
  • Bring mixture to a full boil; add the Egg Noodles and continue cooking 8 -10 minutes or until Noodles reach your preferred texture (I prefer mine Al Dente).
  • Best Served with Warm Bread
​Recipe #37 Baked Tortilla Tacos
Baked Tortilla Tacos
​​PREP TIME:  10 minutes   COOK TIME: 40 -55 minutes
Ingredients:
  • 1 Tbsp. Extra Virgin Olive Oil
  • 1 Large  Boneless Chicken Breast, Boiled and Shredded
  • 3/4 Cup Chicken Broth, Divided
  • 1/2 Cup Freshly Grated Parmesan Cheese, Divided
  • 1/2  Tsp. Turkish Oregano 
  • 1/2 Tsp. Celtic Sea Salt
  • 1/4 Cup Each Diced Green and Red Pepper
  • 1 Medium Onion, Diced
  • 2 Large Garlic Cloves, Minced
  • 1 Medium Beefsteak Tomato, Diced
  • 4 -Medium Flour Tortillas  
​Directions:
  • Heat Olive Oil in a Medium Skillet and then add Chicken, Onion, and Garlic
  • Cook over Medium High Heat, stirring constantly for 2 minutes.
  • Add Water, Salt and Oregano, then continue cooking until Onions become Transparent 
  • Add Green and Red Pepper along with 1/4 Cup Chicken Broth, Cover and Simmer for 8 -10 minutes, until the peppers are softened. 
  • Position Tortillas flat in a 9" x 12" Baking Dish, filling each wirh Shredded Chicken mixture; then top with tomatoes, sprinkling with Shredded Parmesan before folding over, covering contents.
  • Sprinkle the remaining  shredded Cheese over the top of the folded Tortillas.
  • Place in preheated oven set on Broil until Cheese begins to brown

​Recipe #38 Smothered Beef

Smothered Beef with Mushroom Sauce
​​PREP TIME:  15 minutes   COOK TIME: 55 - 60 minutes
Ingredients:
  • 2 Tbsps. Extra Virgin Olive Oil + 2 Tsps. Butter
  • 16 oz. 1" thick Grass-fed Sirloin, sliced to 3/8" -1/2" Bite Size Pieces.
  • 1/4 Cup Flour
  • 1/2  Tsp. Freshly Ground Black Pepper
  • 1/2 Tsp. Finely Ground Pink Himalayan Sea Salt
  • 1/8 Cup Organic Beef Broth
  • 1 Medium Onion, Diced
  • 2 Large Garlic Cloves, Minced
  • 8 oz. White Sliced Mushrooms
  • 1 Medium Beefsteak Tomato, Diced
​Directions:
  • Place Flour, Salt, and Pepper in a 1-gallon zip lock bag and then shake until well-mixed.
  • Add the cut Steak pieces and shake until all pieced are well coated
  • Heat Butter Olive Oil in a Medium Skillet; hot but not smoking hot 
  • Add coated beef to skillet and cook over Medium-High Heat, turning beef constantly until nicely browned on all sides ( 2-4 minutes).
  • Remove Beef from Skillet and set aside.
  • Add Beef Broth, Onions, and Garlic to skillet and cook until until Onions become Transparent 
  • Add Mushrooms; Cover and Simmer for 10 -15 minutes, until the mushrooms are fully cooked and softened. 
  • .Return Steak to the Skillet; Cover and Simmer for 15 minutes
  • Turn off heat and allow to rest for 10 minutes.
  • Served with rice or potatoes.
​Recipe #39 Potatoes O'Dwyer Casserole
Potatoes O'Dwyer (One Pan) Casserole
​​PREP TIME:  20 minutes   COOK TIME: 50 - 60 minutes
Ingredients:
  • 2 Tbsps. Extra Virgin Olive Oil + 1 Tsp. Butter
  • 4 Medium Baking Potatoes - Peeled and Sliced in 1/8" -1/4" Slices 
  • 1/2 Tsp Penzey's Turkish Oregano
  • 1/2  Tsp. Freshly Ground Black Pepper
  • 1/2 Tsp. Finely Ground Pink Himalayan Sea Salt
  • 1 Cup Organic Chicken Broth - Divided
  • 1 Medium Onion, Diced
  • 2 Large Garlic Cloves, Minced
  • 1/2 Each  Medium Green and red Pepper - Coarsely Diced
  • 1 Medium Beefsteak Tomato, Diced
  • 1/3 Cup  Shredded Organic Mexican Cheese
​Directions:​
  • Heat Butter and Olive Oil in an Oven Safe Skillet; hot but not smoking hot 
  • Add Diced Onion, Garlic, Oregano, Salt and Pepper
  • Cook until until Onions become Transparent 
  • Add Potatoes to the skillet, and cook until the potatoes are beginning to brown and stick to the skillet. 
  • Add  1/2 Cup Chicken Broth Cover and Simmer for 10 -15 minutes, until the Potatoes begin to soften. 
  • Preheat Oven to 400 degrees
  • .Add Peppers, Tomato and the balance of Broth to the Skillet; Cover and Simmer for 15 minutes
  • Remove Cover and without stirring,  sprinkle the Shredded Cheese over the mixture
  • Place in oven and remove when the Cheese looks yummy.. 
  • Remove from oven, cover and allow to rest for 10 minutes.
​Recipe #40 Old Fashioned Apple Crisp
Old Fashioned Apple Crisp
​​PREP TIME:  25 minutes   COOK TIME: 45-55 Minutes
​Ingredients:
  • 4 - 5 Medium Granny Smith Apples - Peeled, Cored, and Silced  (1/4" slices)
  • 1 3/4 tsp Ground Cinnamon, divided
  • 1 1/2 tsp Lemon Juice
  • 1/4 cup  Sugar, divided
  • 1/4 cup Grahm Cracker Crumbs
  • 1/2 cup all-purpose flour
  • 1/3 cup cold butter, diced into small cubes
​Directions:
  • In a mixing bowl, add chopped apples, 2 tbsps of the granulated sugar, 3/4 tsp of the cinnamon and lemon juice.  Stir to combine, then transfer to a Zip Lock Bag and refridgerate overnight.
  • Next Day -- Preheat oven to 350 F degrees.  Butter an 8×8 baking dish, or spray with non-stick cooking spray.  Set aside.
  • In a mixing bowl, add topping ingredients (sugar, grahm cracker crumbs, flour, 1 tsp cinnamon, salt, and diced cold butter).  Use a dough blender to cut the butter into the mixture, until mixture resembled pea-sized crumbs. 
  • Spread topping over apples in baking dish, and gently pat to even it out.  Bake 45-55 minutes, until golden brown and bubbly.
  • Serve warm.

​Recipe #41 Old Fashioned Beef Stew

Old Fashioned Beef Stew
 ​​PREP TIME:   30 minutes   COOK TIME: 3.5 Hours

Ingredients:
  • ¼ cup all-purpose flour
  • ¼ teaspoon freshly ground pepper
  • 1 pound beef stewing meat, trimmed and cut into inch cubes
  • 5 teaspoons avocado oil
  • 1 cup red wine
  • 3 ½ cups chicken broth 
  • 2 bay leaves
  • 1 medium onion, peeled and chopped
  • 5 medium carrots, peeled and cut into 1/4-inch rounds
  • 2 large baking potatoes, peeled and cut into 3/4-inch cubes
  • 2 teaspoons salt
​Directions:​
  • Combine the flour and pepper in a bowl, add the beef and toss to coat well.
  • Heat 3 teaspoons of the oil in a large pot. Add the beef a few pieces at a time
  • Cook, turning the pieces until beef is browned on all sides, about 5 minutes 
  • Remove the beef from the pot and add the wine
  •  Cook over medium-high heat, scraping the pan with a wooden spoon to loosen any browned bits
  • Add the beef, beef broth and bay leaves. Bring to a boil, then reduce to a slow simmer.
  • Cover and cook, skimming broth from time to time, until the beef is tender, about 1 1/2 hours.
  • Add the onions and carrots,
  • Cover and simmer for 10 minutes.
  • Add the potatoes and simmer until vegetables are tender, about 30 minutes
  •  Add broth or water if the stew is dry. Season with salt and pepper to taste.
​Recipe #42 My Lady's Turkey Meatloaf
Turkey Meatloaf
 ​​PREP TIME:   30 minutes   COOK TIME: 1 Hour and 15 Mins.
Ingredients:
  • 1 lb. lean ground Turkey
  • 1/3 cup crushed saltine crackers
  • 1/2 cup diced yellow onion
  • 1 large egg beaten
  • 1 cup + 2 tbsp. ketchup (divided)
  • 1 tbsp. Worcestershire sauce
  • 1 tbsp. Yellow Mustard 
  • 3/4 tsp. salt
  • 1/4 tsp. ground black pepper
Instructions
  • Preheat oven to 350° Fahrenheit.

  • In a large bowl, add the ground Turkey, crackers, onion, egg, 2 tablespoons ketchup, Worcestershire sauce, salt, and pepper. Use your hands to mush and mix these ingredients together until well combined.
  • Add the meat mixture to a loaf pan. Pat the meat down into an even layer.
  • Pour the remaining ketchup on top of the meatloaf and spread it into an even layer.
  • Bake uncovered for 1 hour and 15 minutes.
  •  Remove the meatloaf from the oven and let rest for 10 minutes before cutting.
​Recipe #43 Vegetarian Pasta
Vegetarian Pasta
 ​​PREP TIME:   15 minutes   COOK TIME: 55 Mins.
Ingredients:
  • 10 oz. Cherry Tomatoes - washed and cut into halves
  • 1.5 cups uncooked Penne Pasta
  • 1/2 cup diced Yellow Onion
  • 2 Garlic Cloves - minced
  • 1.5 cups Vegetable Broth
  • 2 tbsps. Tomato Paste
  • 1 tbsp. Organic Soy Sauce 
  • 1/2 tsp. Italian Seasoning
  • 3/4 tsp. Salt
  • 1/4 tsp. Ground Black Pepper
Instructions
  • Heat Oil, Onion, and Garlic, in a large skillet over medium-high heat
  • Cook until onions are transparent and the Garlic becomes fragrant
  • Stir in the Tomatoes, Italian Seasoning, Salt and Pepper
  • Continue cooking for 3-4 minutes (until Tomatoes begin to soften)
  • Add Soy Sauce, Tomato Paste, and Vegetable Broth and bring mixture to a boil
  • Add Pasta and continue cooking until the Pasta is al dente (10-12 minutes)
  • Remove from heat, slowly stir in the Parmesan Cheese, cover and allow to rest for 10 minutes
  • Stir before serving
Recipe #44 One-Pan Chicken Parmesan Pasta
One-Pan Chicken Parmesan Pasta
 ​​PREP TIME:   10 minutes   COOK TIME:  45 Mins.
Ingredients:
  • 2 tbsps. Extra Virgin Olive Oil - divided
  • 1/4 cup Panko Breadcrumbs
  • 4 Cloves Minced Garlic- divided
  • 2 Medium Boneless Chicken Breasts - Cut into bite-size pieces
  • 1 tsp. Italian Seasoning
  • 1/4 tsp. Celtic Sea Salt
  • 3 cups Chicken Broth 
  • 1.5 cups Crushed Tomatoes
  • 8 oz. Uncooked Pasta
  • 2 tsps.. Basil flakes
  • 1//2 cup Shredded Mozzarella Cheese
  • 1//4 cup Shredded Parmesan Cheese
Instructions
  • Heat 1 Tbsp. Oil in a large oven safe skillet over medium-high heat
  • Add Panko Crumbs and 1 Garlic Clove - minced
  • Cook, stirring frequently until Panko is Golden Brown
  • Transfer to a small bowl and set aside - Wipe out the pan
  • Heat remaining Oil in the pan over med-high heat
  • Add Chicken, Italian Seasoning, Salt, and the remaining Garlic
  • Cook, stirring frequently until Chicken is cooked through, 2-3 minutes
  • Add Broth, Tomatoes, and Pasta​
  • Bring to a boil and cook uncovered until the pasta is cooked and the sauce has reduced
  • Remove from heat and Sprinkle the Mozzarella over the Mixture
  • Place pan in oven under pre-heated Broiler
  • Broil until the cheese is melted and beginning to brown
  • Remove from oven, top with the Panko mixture, Parmesan Cheese, and Basil​
Recipe #45 Peppper Steak with Rice
Pepper Steak With Rice
 ​​PREP TIME:   10 minutes   COOK TIME:  45 Mins.
Ingredients:​
  • 1 lb. Lean Steak - Cut into bite size pieces
  • 2 teaspoons Sesame Oil
  • 1.5 tablespoons Soy Sauce
  • 1/2 Cup Low Sodium Broth - devided (I used Chicken)
  • 1 Medium Onion - diced
  • 1 Green, Yellow, or Orange Pepper - diced
  • 1 Medium Tomato - cut into wedges
  • 1.5 teaspoons Minced Ginger
  • 1 teaspoon Freshly Ground black Pepper
  • 2 Cloves Garlic -minced
  • 1 tablespoon all-purpose flour
  • 2-3 Cups White Rice- prepared
Instructions:
  • Heat Oil in a skillet over medium heat
  • Add Onions,, Ground Pepper, and Garlic - cook for 2-3 minutes
  • Add Steak and continue cooking until nicely browned on all sides
  • Add Soy Sauce, 1/4 Cup Broth, and Diced Pepper
  • Cover and Simmer for 15 mins.
  • Add more broth if needed
  • ​Add Tomato Wedges and continue to simmer for 5 minutes - covered
  • Remove from heat and allow to rest for 10- mins
  • Serve over white rice​.
​
Recipe #46 Sober Chicken
Sober Chicken
 ​​PREP TIME:   15 minutes   COOK TIME:  55 Mins.
Ingredients:​​
  • 1 lb. Leftover Chicken (cubed)
  • 2 tablespoons Butter
  • 2 tablesspoons EVOO
  • 1.5 tablespoons Soy Sauce
  • 1/2 Cup Low Sodium Broth - devided (I used Chicken)
  • 1 Medium Onion - diced
  • 1 Green, Yellow, or Orange Pepper - diced
  • 1 Medium Tomato - cut into wedges
  • 1.5 teaspoons Minced Ginger
  • 1 teaspoon Freshly Ground black Pepper
  • 2 Cloves Garlic -minced
  • 1/2 Cup Shredded Cheese - Divided
Instructions:
  • Heat Oil in a Duch Oven or Skillet over medium heat
  • Add Onions, Ground Pepper, and Garlic - cook for 2-3 minutes
  • Add Chicken and continue cooking until nicely browned on all sides
  • Add Soy Sauce, 1/4 Cup Broth, and Diced Pepper
  • Cover and Simmer for 15 mins.
  • Add more broth if needed
  • ​Add Tomato Wedges and stir in 1/2 of the Shredded Cheese
  • Continue to simmer for 5 minutes - covered
  • Remove lid and sprinkle the rest of the cheese over mixture
  • Move to Preheated Oven (400 degrees)
  • Bake long enough for Cheese to melt and begin to brown​
  • Remove from oven and serve immediately.
Recipe #47 Chicken Tenders
​​PREP TIME:   15 minutes   COOK TIME:  45 Mins.
Ingredients:​​
  • 2 Tbsp dried parsley.
  • 3 cloves, minced.
  • 2-3 boneless, skinless chicken tenderloins.
  • Pinch salt and pepper.
  • 1/2 cup flour.
  • 2 Tbsp olive oil.
  • 2 Tbsp butter.
  • 1/2 cup chicken broth.
Instructions:
  • Cover the chicken tenderloins with plastic wrap and pound them with a mallet or rolling pin until they are an even thickness (about 1/2” thick)
  • Season both sides of the chicken pieces with salt and pepper.
  • Heat the olive oil in a heavy skillet, over medium heat.
  • While the oil is heating, place the flour in a bowl and lightly coat each piece of chicken on both sides.
  • When the oil is very hot but not smoking, add the chicken pieces to the skillet and cook until golden brown on each side (about 3-5 minutes on each side).
  • Cook the chicken in batches, if needed, to prevent them from overcrowding the skillet. Transfer the browned chicken on a clean plate.
  • After removing the chicken from the skillet, turn the heat down to medium-low and add the butter and minced garlic.
  • Sauté the garlic in the butter for about one minute.
  • Add the chicken broth to the skillet and whisk to dissolve (or “deglaze”) the brown bits off of the bottom of the pan.
  • Add half of the dried parsley to the skillet.
  • Increase the heat to medium, add the chicken back to the skillet, and spoon the sauce over top.
  • Allow the chicken to simmer in the sauce for 3-5 minutes, without a lid, or until the sauce reduces by half. The flour on the chicken will help thicken the sauce as it simmers.
  • Sprinkle the remaining parsley over top just before serving.











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