Get Healthy Grandma

Simple dinner…Grilled Romaine Salad and Chicken breast. Also have some leftover grilled veggies to complete the dinner. Yum!
For the Grilled Romaine
-Cut a head of romaine lettuce in half lengthwise, leaving the core in tact. Brush with 1/2 T olive oil on both sides. Grill on a bbq or grill pan 1-2 minutes per side.
-Sprinkle with 1/2 oz Parmesan cheese, salt and pepper. Drizzle with fresh lemon juice, red wine vinegar or balsamic vinegar.
NOTE: 1 romaine head is about 8 oz after grilling. Olive oil and cheese make 1 fat serving.

I know this does not look too exciting but it was delish…Italian Zucchini. (Had some zucchini I had to use up) 😃

-Preheat oven to 450°.
-Quarter zucchini squash into strips.
-Place on a foil covered baking sheet.
-Spray with olive oil cooking spray.
-Sprinkle with salt, pepper, onion powder and Italian seasoning.
-Bake for 20 minutes. Drizzle with 1 tablespoon (1/2 oz) sugar free Italian dressing. Yum!

I know this does not look too exciting but it was delish…Italian Zucchini. (Had some zucchini I had to use up) 😃

-Preheat oven to 450°.
-Quarter zucchini squash into strips.
-Place on a foil covered baking sheet.
-Spray with olive oil cooking spray.
-Sprinkle with salt, pepper, onion powder and Italian seasoning. Toss to coat.
-Bake for 20 minutes. Drizzle with 1 tablespoon (1/2 oz) sugar free Italian dressing. Yum!

Ok, I’ve tried to post twice this week and for some reason, it is not showing up. 😩 Guess April Fools Day is still happening! Anyway, I was MIA for a couple days because I was volunteering at the USO. That can be a challenge because I have to be there early, sometimes grab something quick for breakfast and also work through lunch. Well, I planned ahead and made sure I ate breakfast. I also was able to have some of our healthy Jambalaya that we prepared…loaded with veggies and chicken. It actually can be very simple to stay on track and not let busyness derail us. It just takes some planning. But, believe me I know. For those of you working full time, raising a family and have lots of other commitments, life can take over our best laid plans. I am learning that it is ok to take time for myself and do what is best for my wellness. We can do this. I am excited that you are joining me on this journey. We got this! I will be posting some new recipes soon for you and keeping you updated with my progress.
On a side note, if you ever get a chance to volunteer for the USO, you will love it. If you have a center near you, check it out. So much fun serving the military troops. Most major airports have USO lounges in them and always need volunteers.
Have a great rest of your week!!!

So, my AMAZING sweet friends. I have committed this next year to complete wellness as I celebrate another year. I started with a beautiful lunch with my husband and wanted to make great choices. This is my gift to you…it can be done. We went to an authentic German restaurant here in Texas. Studied the menu before I went. Here was my win-win. Wurst (I know processed meats are not encouraged), sauerkraut, German potato salad (all vinegar based), and a salad starter (not shown). Oh, and they even gave me 1/20th of my fruit serving. 😂 A great sugar and flour free lifestyle is absolutely possible…even on your birthday. 😊

Had to pass this along. It is the perfect gift for me as I am committing this next year before I turn 65 to my overall wellness…physically, mentally and spiritually! Come on along for the journey…it’s going to be awesome!

Perfect way to start any meal…lots of roasted veggies! Rainbow carrots, asparagus and Campari tomatoes. Roast at 400° for 20-25 minutes depending on the thickness of your veggies. Prep was 1 tablespoon olive oil, salt and pepper on the veggies. 🥕🍅🧅🫑🍆🥦

I always feel like Spring is a new beginning in so many ways…Even more so than New Years. It is a time of Spiritual reflection with Easter, a rebirth as nature comes back to life, and a gift as I celebrate another year. This year I am recommitting myself to my wellness journey…physically, mentally and spiritually. I am adding more positive things to each day and hoping this will be the best year ever. I hope and pray that today and each new day of Spring is a gift for you. Thank you for all your support and encouragement. On this blessed day, thank you for being a gift to me. Happy Easter. 💜

Perfect salad for any Spring meal…Mediterranean Zoodle Salad…Loads of veggies, chickpeas, feta cheese, kalamata olives and a simple herb dressing!!!

INGREDIENTS
FOR THE SALAD
1 zucchini and 1 yellow squash (about 9 oz)
1 small jar artichoke hearts, drained (about 7 oz)
3 oz chopped roasted peppers or pimentos
3 green onions, sliced (about 1 oz)
FOR THE DRESSING
1 tablespoon olive oil (1 fat)
2 tablespoons red wine vinegar
Juice of 1/2 lemon
1 tsp dried oregano
1 tsp Dijon mustard
1/2 tsp dried parsley
1/2 tsp garlic and onion powder
1/2 tsp salt
1/2 tsp fresh ground pepper
FOR THE ADD ON’S (2 SERVINGS)
6 oz chickpeas, drained and rinsed (1 protein). I LOVE Goya brand. Very tender and delicious.
2 oz feta cheese (1 protein)
2 oz kalamata olives (1 fat)

DIRECTIONS
1. Spiralize zucchini and yellow squash. Place in a bowl with artichokes, peppers, and onions. Makes 20 oz vegetables.
2. Whisk together dressing ingredients in a small bowl. Pour over vegetables, toss and refrigerate for at least an hour.
3. Measure out 10 oz of salad per serving. Add 3 oz chickpeas, 1 oz feta cheese and 1 oz olives to each serving.
4. Makes 2 servings: 10 oz vegetables, 1 protein and 1 fat for each serving.
NOTE:
-If you do not have a spiralizer, you can quarter the squash lengthwise and thinly slice. I have the OXO handheld spiralizer. Very inexpensive and easy to use.
-Add other veggies like cucumbers, tomato, or celery for variety.

Another perfect Spring dish for Easter dinner or a BBQ…Fruit Skewers with Peanut Butter Yogurt Dip...Kids love these.

Place 6 oz of fruit on skewers (fun activity for kids)
Mix together 2 oz yogurt (1/4 protein), .5 oz peanut butter (1/4 protein), 1/2 tsp vanilla and 1/4 tsp cinnamon.
Makes 1 fruit and 1/2 protein serving.
Add 1/2 protein and 6 oz vegetables for a complete lunch.

These Egg Cups with a Hash Brown Crust are perfect for your Easter Brunch. Double or triple the recipe to feed the whole family!

1. Measure 6 oz frozen hash browns. (They cook down to 4 oz). Thaw and divide into 4 portions. Press into muffin tin sprayed with nonstick cooking spray. Bake at 400 degrees for 20-25 min. Press a well into the center of each cup.
2. Mix together 1 egg, 1 oz cheese, salt & pepper and 1 oz chopped onion.
3. Divide mixture amongst the 4 cooked hash brown shells. Bake at 400 for 10 minutes.
3. Makes 1 serving: 1 protein, 1 grain, 1 oz veg (counts as part of fruit serving). I added 2 oz tomatoes and 3 oz fruit for a complete breakfast.
NOTE: You can mix other vegetables into the egg and cheese mixture. Count any vegetables as part of your 6 oz fruit portion. I know you only see 3 cups…one was eaten prior to photo being taken. 😊

This is always a beautiful and delicious salad for a Spring dinner…Chopped Salad…mix and match any veggies from your fridge for this colorful creation! 🍅❤️🥕🧡🍋💛🥒💚🍆💜

For the Salad
1 English cucumber
1 zucchini
3 ripe, but firm plum tomatoes
1 red bell pepper
1 cup baby carrots
2 stalks celery
3 green onions
NOTE: Weigh all the vegetables together, divide by 4 to determine each serving size.

For the Dressing
2 Tablespoons Red Wine Vinegar
2 Tablespoons fresh lemon juice
1 teaspoon salt
½ teaspoon pepper
1 Tablespoon fresh basil, chopped
1 Tablespoon fresh or ½ teaspoon dried oregano
1 Tablespoon fresh or ½ teaspoon dried parsley
1 clove garlic, finely chopped
1 teaspoon dijon mustard
4 T extra virgin olive oil
Chop all the veggies. Place in a bowl. Mix together dressing ingredients. Pour over the veggies and toss to coat. Best if refrigerated for at least 1 hour. Makes about 4 servings.

Going to post a few of my favorite holiday recipes for this Easter week. Starting with abtried a true side…Healthy Green Bean Casserole. Enjoy! 🐰🌷🐥

Ingredients
1 lb fresh green beans
Olive oil cooking spray
1 large sweet onion 8 oz, slices or chopped
Salt
1-8 oz container white or cremini mushrooms, sliced
1/2 tsp season salt
1/2 tsp pepper
1 tsp herbs like fine herbs (optional)
2 tsp Worcestershire sauce or tamari
1/2 cup vegetable broth
4 oz regular or fat free half and half (about 1/2 cup)
1 tsp arrowroot powder (optional)

Directions
1. Steam or boil cleaned green beans for 5 minutes. Drain and set aside.
2. Place onion in a frying pan sprayed with cooking spray. Sprinkle with a little salt. Start cooking on medium heat. Cook for about 5 minutes until slightly brown. Turn to low and cook for 30-40 minutes until caramelized.
3. Add mushrooms and cook on medium for 5 minutes. Add green beans. Season with season salt, pepper, herbs and Worcestershire sauce. Add broth and simmer for 1 minute.
4. Add half and half. Move vegetables to one side and whisk in arrowroot. Stir until slightly thick. Stir all together and place in a baking dish.
5. Bake for 20 min at 350. Makes 4- 6 oz servings of vegetables and 1/8 protein per serving.
Note: The onions can be cooked in advanced and stored in the refrigerator. I cook 2-3 onions at a time to have on hand for lots of recipes.

How about some Mini Pizza’s for your Sunday dinner?

This is my creation…a no sugar/no flour pizza crust without any cauliflower. What??? I made it 2 ways…one in my Mini Dash Griddle/Pancake Maker and one in the oven. Both turned out amazing!

INGREDIENTS
1 egg white/1 oz (1/4 protein)
1 oz shredded Parmesan cheese (1/2 protein)1 oz nutritional yeast (about 1 tablespoon)
1/4 tsp each, garlic and onion powder
1/4 tsp dried Italian seasoning
2 oz sugar free pizza sauce (I use Rao brand)
1 oz shredded mozzarella cheese (1 fat)
1 oz turkey pepperoni (1/4 protein)

DIRECTIONS
1. In a small bowl combine egg, Parmesan cheese, nutritional yeast, and seasonings. Divide mixture in half.
2. Place one half of the batter in a preheated Mini Dash Griddle. Cook for about 3 minutes, turning once. Crust will be slightly browned. Or spread on a baking sheet lined with parchment paper that has been sprayed with cooking spray. Bake for 6-8 minutes at 450°, turning once. Cool slightly on a cooling rack.
3. Spread each crust with half of the pizza sauce. Top with mozzarella cheese and pepperoni. Return to oven and bake at 450 for 5 minutes.
4. Makes 1 serving: 1 protein, 1 fat

Here is a fun weekend recipe for your Pizza Week lineup…Hashbrown Breakfast Pizza…It is a Pioneer Woman recipe made over to be sugar and flour free!

INGREDIENTS
10 oz frozen hash brown potatoes (2 grains/extra allowed for cooking shrinkage)
1 beaten egg (1/2 protein)
1 oz Parmesan cheese (1/2 protein)
1/2 tsp salt
1/4 tsp pepper
1/2 tsp onion powder
1 oz ricotta cheese (1/4 protein)
1 1/4 oz sharp cheddar cheese (5/8 protein)
1/2 oz precooked bacon ham or sausage, chopped (1/8 protein)
3 oz vegetables (I used onion and tomatoes)

DIRECTIONS
1. Preheat the oven to 450 degrees.
2. In a bowl combine hash browns, egg, Parmesan, salt, pepper, onion powder, and ricotta. Pour onto a baking sheet lined with parchment paper.
3. Bake for 25 minutes until edges are crispy and crust is firm.
4. Top crust with cheddar cheese, meat and vegetables.
5. Bake 7-10 minutes until cheese is melted.
6. Makes 2 servings: 1 grain, 1 protein, and 1.5 oz vegetables (counts as part if fruit portion) per serving. Serve with additional 4.5 oz fruit for a complete breakfast.

For 2 Meal a Day plan top pizza with additional 1 oz cheese and 2 oz meat (maybe sausage instead since that would be a lot of bacon 😊). Pair with a side salad and dressing for your fat serving and fruit.

A fun twist on our Pizza Week recipes…Taco Pizza with a corn crust! Muy bueño!

INGREDIENTS
1 lb ground beef
1/2 medium onion/ cooks down to 4-5 oz
1-15 oz can corn or fire roasted corn, drained
1-4 oz can chopped green chilis, drained
1/2 oz Nutritional Yeast/ 2 tablespoons
1 oz shredded Parmesan cheese/ 1/4 cup (1 fat)
1 oz Mexican Blend or Sharp Cheddar, shredded/ 1 oz (1/2 protein)
1 egg (1/2 protein)
1/4 tsp each, onion powder, garlic powder, cumin, salt and pepper, plus extra to season the beef
1/2-1 tsp chili powder
Pinch of cayenne or red pepper flakes
3 oz sharp cheddar cheese (1 protein and 1 fat)
1 oz sour cream (1 fat)
Lettuce, tomatoes, salsa

DIRECTIONS
Preheat oven to 450 degrees
1. Sauté onion in a bit of cooking spray until soft. Remove from pan. Weigh. Brown ground beef and crumble in a frying pan. Weigh. Set aside 4 oz of the cooked beef and 1-2 oz of the onion. Sprinkle with a little salt, pepper, onion and garlic powder. (Combine the rest of the ground beef and onions to be used for other recipes).
2. For the crust, place corn and green chilis in a colander. Squeeze out as much liquid as possible.
3. In a bowl combine corn and green chilis, nutritional yeast, Parmesan cheese, cheddar cheese/Mexican blend, 1 egg, and seasonings.
4. Press onto a baking sheet lined with parchment paper as thin as possible. It can be in a rectangle or circle.
5. Bake at 450 for 15-20 minutes until firm and crispy.
6. Top crust with seasoned beef and onions and 3 oz sharp cheddar cheese. Bake 5-7 minutes until cheese is melted. Cut into 3 equal servings.
7. Top with weighed lettuce, tomato, salsa and sour cream (1 tsp per serving).
Makes 3 servings: 1 protein, 1 fat, 1-3 oz vegetables.
NOTE: I divided up my 3 servings. Ate one, froze one, saved one for leftovers. The leftovers were excellent. I’ll let you know how it freezes. 😃

Time to send out some LOVE and appreciation to all of you. Have had so many new followers. I am here for each of you with whatever you need…makeover recipes, meal plans, encouragement. You all are the best. You keep me creating and finding new ways to help you on this wellness journey. Love you all to pieces!

Ooow, next up for Pizza Week, Spaghetti (Squash) Pizza. One of my favorites. Hope it will be yours. And just a bit of food trivia. Spaghetti Pizza is actually a VERY popular dish from West Virginia where it is thought to have originated.

INGREDIENTS
1 medium spaghetti squash (yields about 32 oz)
1/2 tsp salt
1/4 tsp pepper
1/2 tsp each garlic and onion powder
1 tsp Italian seasoning
1 egg-1/2 protein
1/4 cup milk (2 oz)-1/4 cup protein
3.5 oz shredded cheese (I used Italian blend and sharp cheddar)-1 3/4 protein
6 oz marinara sauce-3 condiments
3 oz shredded Italian blend or mozzarella cheese-3 fats
8-14 oz veggies (onion, peppers, mushrooms, spinach, tomatoes)
2 oz cooked turkey Italian sausage or turkey pepperoni (optional) or 1oz more shredded cheese

DIRECTIONS
-Pierce spaghetti squash several times with a knife. Place on a plate lined with paper towel. Microwave for 10-12 minutes. Let cool for about 10 minutes.
Cut in half and scoop out seeds. Discard. Scoop out flesh. Squeeze out any excess liquid. Weigh 16 oz and place in a bowl. Season with salt, pepper and herbs and spices.
-Whisk together egg and milk in a small bowl. Add to squash along with 3.5 oz cheese. Mix to combine.
-Spray a quarter sheet pan or medium baking dish with cooking spray. Press squash mixture into pan. Bake at 400 degrees for 20 minutes until slightly browned. Remove from oven. Lower oven temp to 350 degrees.
-Spread marinara on crust. Top with 3 oz cheese, meat or additional cheese, and vegetables.
-Bake for 25-30 minutes
-Let cool for 5 minutes. Cut into 6 equal pieces.
-Makes 3 servings/2 pieces each: 1 protein, 1 fat, 8-14 oz vegetables

Perfect night for Supreme Pizza Stuffed Portobello Mushrooms. All the flavors of a loaded pizza in a vegetable “crust”.

1. Take 2 portobello mushroom caps and clean the exterior with a damp paper towel. Remove the stems and place on a foil lined baking sheet. Bake at 400 for 10 minutes. Remove from oven and pat any moisture off with a paper towel. Weigh the cooked mushroom caps. (About 6 oz)
2. Spread the mushroom caps with 2 oz Marinara sauce. If you want to use more, count it as part of your vegetable serving. Sprinkle with 1 oz shredded mozzarella cheese.
3. Top with 2 oz meat (I used browned Italian Turkey Sausage and Turkey Pepperoni), 3 oz sautéed vegetables (I used onions and peppers), and a shake of Italian seasoning.
4. Bake at 400 degrees for 15 more minutes.
5. Makes 1 serving: 1-4 oz protein serving, 9 oz vegetables, and 1 condiment serving. Serve with remaining vegetable serving and 1 fat serving.

Ok, it’s Pizza Week in the Get Healthy Grandma Kitchen! First up Cheesy Crust Pizza. Enjoy! 🍕🍅🧅🫑🧄

Cheesy Crust Pizza
INGREDIENTS
2 oz cream cheese or Boursin cheese (2 fat)
1 extra large egg (1/2 protein)
2 oz Parmesan cheese (1 fat+1/2 protein)
3 oz Mozzerella cheese (1 1/2 protein)
1 tsp Italian seasoning
1 oz Mozzerella cheese (1/2 protein)
2 oz marinara sauce
9 oz vegetables (I used onion, mushrooms, spinach, tomatoes, banana peppers)
Olive oil cooking spray
Italian seasoning
Garlic salt

DIRECTIONS
1. In a bowl combine cream cheese, egg, 2 oz Parmesan,
3 oz mozzarella, and Italian seasoning. Mix well.
2. Place parchment paper on a baking sheet. Preheat oven to 375 degrees. Spread crust mixture out on parchment paper.
Press as thin as possible, using a spatula to straighten edges and press down.
3. Bake for 15 minutes. Let cool completely. NOTE: Crust can be made ahead of time and stored in the fridge or freezer.
4. Preheat oven to 400 degrees.
5. Top crust with marinara, 1 oz mozzarella and vegetables. Spray with olive oil cooking spray and sprinkle with garlic salt and Italian seasoning.
6. Bake for 12-15 minutes until bubbly and crust is crisp.
7. Makes 3 servings: 1 protein, 1 fat, 3 oz vegetables

Ok ya’ll, here’s your teaser for the week…I am going to repost ALL of my Pizza recipes…every single one is sugar and flour free! 😲

Perfect day to Go Green! And you are the LUCKY one…making great decisions for a healthy lifestyle. Happy St Patrick’s Day to all my winners! 💚💚💚

Ok, last recipe in my St Patrick’s Day Series…I posted a total of 7 so please scroll down for the others. 😃

This one is the Walmart Copycat Broccoli Cheddar Pasta Salad…no sugar, no flour and still delicious!

INGREDIENTS
4.5 oz cooked chickpea, lentil or pea pasta (3/4 protein) I LOVE Zenb brand. I order it online.
11 oz cooked broccoli, chopped
1 oz red onion, chopped
2 oz plain Greek yogurt (1/4 protein)
1 oz mayonnaise/2 tablespoons (2 fats)
1 tablespoon apple cider vinegar
1/4 tsp each salt and pepper
4 oz crushed or pineapple tidbits, drained
2 oz shredded or cubed cheddar cheese (1 protein)

DIRECTIONS
1. In a bowl, combine pasta, broccoli and onion. I cook my broccoli for only about 3-4 minutes so there is still some crunch to it.
2. In a separate bowl, whisk together yogurt, Mayo, vinegar, salt, pepper, and pineapple. Pour over pasta and vegetables. Toss to coat.
3. Weigh the entire batch. Mine was 1 lb 7 oz. Divide into 2 servings. Toss each serving with 1 oz cheese. (I do this because if you mix in the cheese with the other ingredients, it loves to stick to the side of the bowl and is hard to divide up). 😃
4. Recipe makes 2 lunch servings:
1 protein, 6 oz vegetables, 1 fat and 2 oz fruit for each serving. Serve with 4 oz additional fruit per serving.
NOTE:
-I have discovered Zenb pasta. It is made with yellow peas. I order it online and they also have amazing sugar free pasta sauces!
-Pasta is not listed anywhere on the Bright Line Food list, but 6 oz cooked flour free pasta can be used on occasion. It can however be one of those foods that are triggering.
-For a dairy free version of the recipe, make a dressing of olive oil, vinegar and pineapple. Sub with dairy free cheese.
-This is a great recipe to make ahead of time for several lunches.

I LOVE this salad…loaded with greens, healthy protein and a delicious dressing…Lemon Kale Salad with Chicken and Basil Balsamic Dressing…Let’s get our green on…Happy St Patrick’s Day! 💚🇮🇪🍀

1. Measure out 6 oz kale, romaine lettuce, green onion and other veggies if desired.
2. Combine 2 tablespoons olive oil, 2 tablespoons balsamic vinegar, juice of 1 lemon, 1 tsp garlic, 1 tablespoon fresh basil or 1/2 tsp dried basil, salt and pepper. Process in a blender or food processor. Pour half of the dressing over greens. Massage to tenderize.
3. Add 3 oz cooked chicken and 1/2 oz Parmesan cheese. Toss. Serve with lemon slices and extra salt and pepper.
NOTE: Salad makes 1 lunch serving. Dressing makes 2 servings.

This recipe is a perfect dish for St Patrick’s Day and Spring dinners. How about some Pasta Primavera?

INGREDIENTS
1 pouch or can Linguine or Angel Hair Palmini noodles (8 oz) NOTE: These are made from heart of palm and count as a vegetable
Milk
1 bunch asparagus (9 oz after prep and cook)
3 green onions, sliced (1 oz)
1 jar marinated artichokes, drained (7 oz). I counted this also as 1 fat since it is marinated in oil.
5 oz frozen peas, thawed
1 clove garlic, chopped
Handful each of fresh Italian parsley and basil
1 tablespoon butter (1 fat)
2 tablespoons vegetable broth (optional)
1 tablespoon olive oil (1 fat)
Salt and pepper
6 oz Canadian bacon or lean ham, diced (1 1/2 protein)
1 egg (1/2 protein)
2 oz grated Parmesan cheese (1 protein)

DIRECTIONS
1. Place drained Palmini noodles in a shallow bowl. Cover with milk and let set for 30 minutes. Drain. Discard the milk.
NOTE: Soaking the noodles in milk help to neutralize their slightly sour flavor.
2. Trim tough ends of asparagus. Cook in boiling salted water, 1-2 minutes for thin asparagus and 2-5 minutes for thick. Remove from water and set aside. Save the cooking liquid. Weigh all vegetables to equal 30 oz total. Cut the tips off the asparagus (1-2 inches), set aside.
3. In a blender or food processor, place the rest of the asparagus (not tips), 1 tablespoon butter, garlic, parsley, basil, and salt and pepper to taste. Pulse until finely chopped. Add enough water from cooking liquid or vegetable broth to make a pesto like consistency. (The vegetable broth is a back up in case you discard the asparagus water like I did). 😃
4. Heat a frying pan to medium heat. Add olive oil. Cook green onions 1-2 minutes. Add asparagus mixture to pan. Cook for 2 minutes. Add asparagus tips and other vegetables, Palmini noodles and ham. Cook 1-2 minutes.
5. Whisk the egg and Parmesan cheese together in a bowl. Add to vegetable mixture, cooking and stirring until a thick sauce forms. Add more broth if too thick. Weigh entire recipe and divide into 3 servings.
6. Makes 3 servings: 10 oz vegetables, 1 protein and 1 fat per serving.
NOTE:
-If you don’t want to use Palmini noodles, replace with 8 oz zucchini noodles.
-OR you can omit the ham and substitute 9 oz cooked chickpea pasta.

Ok, let’s add a few more St Patrick’s Day/Green recipes to your collection, starting with Creamy Cucumber Salad. Enjoy!

Combine 1 large English cucumber (about 8 ounces), and 2 oz chopped onion. In a bowl, whisk together 2 tablespoons Mayo or sour cream, 1/4 tsp each onion and garlic powder, 1/2 tsp dried dill, 1 tablespoon red wine or apple cider vinegar, salt and pepper to taste. Combine with cucumber and onion and refrigerate for at least 30 minutes. If you want it creamer, add 2 oz plain yogurt and count it as 1/8 of your protein per serving.
Makes 2 servings: 5 oz vegetables and 1 fat per serving.

One more for today…a makeover of a traditional Irish dish…Colcannon…made with potatoes, onions and cabbage or kale. This version is actually made into patties and is perfect for breakfast!

INGREDIENTS
1 oz onion or green onion, finely chopped
3 oz cabbage or kale, finely chopped (I used cabbage)
8 oz cooked potatoes (2 grains)
2 oz plain yogurt (1/4 protein)
1/2 oz flax meal (1/4 protein)
1 egg (1/2 protein)
1/2 tsp salt, divided
Pinch of black pepper

DIRECTIONS
1. Spray a frying pan with nonstick cooking spray or olive oil mister. Add onion and cabbage or kale. Sprinkle with some of the salt. Cook on medium low heat for 10 minutes until soft. Set aside to cool slightly. Wipe out frying pan.
2. Place potatoes in a bowl and mash with a fork or masher. (If potatoes are cold, heat in microwave for 1-2 minutes).
3. Add remaining ingredients and cooked vegetables. Weigh total amount. Mine was about 14 oz. Divide into 4 balls of equal size.
4. Form each ball into small patties about 1/2 inch thick and 4 inches wide.
5. Spray frying pan with a little more spray. Heat to medium high heat. Cook patties 3-4 minutes on each side until browned and cooked through.
6. Makes 2 servings with 2 patties per serving: 1 grain, 1/2 protein and 2 oz vegetables (counts as part of fruit serving) in each serving. For a complete breakfast, serve with other 1/2 protein and 4 oz fruit.
Serving suggestions:
-2 oz chicken or Turkey sausage and 4 oz fruit.
-2 oz savory yogurt (add green onion, garlic powder and salt and pepper) for the topping with 4 oz fruit and remaining 2 oz yogurt.

Next up…Italian Broccoli Salad! Vegetables never tasted so good!

INGREDIENTS
6.5 oz broccoli, steamed 4-5 minutes and cooled
3 oz jarred roasted red peppers, chopped
1/2 oz green onion, sliced
1 tablespoon pesto
1 tablespoon red wine vinegar
Salt and pepper or Herbamare Sea Salt to taste
2 oz mozzarella balls

DIRECTIONS
1. In a bowl mix together broccoli, peppers and onions.
2. In a separate bowl, combine pesto and vinegar. Pour over vegetables and toss lightly. Season with salt and pepper to taste. Top with mozzarella balls.
3. Makes one lunch or dinner serving: 1 protein, 1 fat and 10 oz vegetables