Sunday, March 31, 2024

Garlic Chicken and Spinach

 This is so easy!!


1 package of chicken breasts

salt, pepper and garlic powder to taste

1 bunch or 1/2 package fresh spinach

olive oil

1/2 stick butter (optional)

Heat olive oil in a big frying or saute pan on medium-high heat. I usually just put in enough to coat the bottom of the pan; you can always add more.

Cut up the chicken breasts into small pieces; cut off any fat, bone, etc. You want the chicken pieces to be about the same size, so they cook evenly.

Chicken Safety Tips

Make sure to turn the pan's heat down to medium or less, so it doesn't burn the oil before you get a chance to put in the chicken, and so that it doesn't spatter on you when you do.

Put the chicken pieces in the oil and stir-fry (turn frequently). Add in the garlic powder, salt and pepper. I just dump in a bunch of the garlic powder, a few Tablespoons at least. I like it pretty garlicky. Less is more, though. It's better to have to add more later than to make it too garlicky, or too salty.

Remove the chicken and its juices to a dish and keep it warm in the oven, or covered.

Using the same pan, put in more olive oil and heat it.  Cut up the spinach.  Spinach cooks down quite a bit, so it's better to have too much spinach rather than too little. Saute the spinach a little until it cooks down. Add butter and keep stirring. When the butter has mostly melted, add the chicken back in. Heat through until all is mixed together.

It would also be good with rice or potatoes. I just heat up the leftovers in the microwave, and it's still good the next day or so.


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Fried Catfish


Spray a large non-stick pan with butter-flavored Pam. Turn heat between medium and medium-high.

Take fresh catfish (or any boneless, fresh fish) and pound it thin like you would chicken. Dip the fish in a crumb coating (our store sells New Orleans Style Fish Fry by
Lousiana Fish Fry Products; you can probably find something similar where you live, or look for a recipe online), coating both sides. Put the fish in the pan and fry it as you would a hamburger, until both sides are golden-brown. Don't turn too often, or the fish may fall apart, and you might not get the crispy outside part, which is delicious.

I like to melt a little butter and brush it on the fish before serving, but it's not necessary. It's delicious, and you don't even need tartar sauce!

This Fish Fry product is made with corn flour, so it's gluten free.  You could also probably use gluten free bread crumbs and add your own spicy seasonings to it to make it similar!

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Fajita Turkey Burgers


I tried this recipe back in 2012...I got it from Cooking Light magazine. It's really delicious!

I wrote this back then: Since I'm allergic to gluten, I used gluten-free Kinnikinnick white bread for the crumbs and ate it on toasted Kinnikinnick brown bread (still haven't gotten to the health food store to get more of their delicious hamburger buns). I'm allergic to avocado, so I just used regular store-bought salsa. I also topped it with cheese because to me it's not a burger without it! ๐Ÿ˜‰I just cooked one and froze the rest.

Now, I would use Schรคr whole grain bread, which is better, or no bread at all, since I'm trying to eat healthier and low carb. I might use a lettuce wrap. And I'd use dairy-free cheese.

1/4 Cup salsa
2 Tablespoons chopped avocado
1 Tablespoon chopped fresh cilantro
2 (1-oz.) slices white bread
Cooking Spray (Pam)
1/2 Cup finely chopped onion
1/2 Cup finely chopped red bell pepper
1/2 Cup finely chopped green bell pepper
2 tsp. fajita seasoning, divided*
1/4 tsp. salt, divided
1 Tablespoon tomato paste
1 lb. ground turkey
1 egg white
4 (1 1/2 oz.) whole wheat hamburger buns, toasted

1. Combine tomatillo salsa, chopped avocado, and cilantro; set aside.
2. Place bread in a food processor until crumbs measure 1 Cup.
3. Heat a large nonstock skillet over medium-high heat. Coat pan with cooking spray. Add onion and bell peppers, saute 5 min. or until tender. Stir in 1/2 tsp. fajita seasoning and 1/2 tsp. salt. Cool.
4.Combine breadcrumbs, onion mixture, remaining 1 1/2 tsp. fajita seasoning, remaining 1/8 tsp. salt, tomato paste, turkey, and egg white in a large bowl. Using damp hands, divide turkey mixture into 4 equal portions, shaping each into a 1/4" thick patty. Heat pan over medium heat. Recoat pan with cooking spray. Add patties; cook 4 minutes on each side or until done. Place 1 patty on bottom half of each bun. Top each serving with 1 1/2 Tablespoons salsa mixture, top with remaining halves of buns.

Yield: 4 servings (4 burgers).

*I used Mexican seasoning that I had instead. I'm sure you can find a fajita seasoning recipe online.

ENJOY!! I sure did...

It's not a gluten free recipe; you could use gluten free bread and buns instead, of course. It's not low carb unless you leave out the bread entirely.

349 calories

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Easy Italian Chicken


I created's super easy!

Pound flat boneless, skinless chicken breasts.  Cut each breast in half. They usually spread out a bit when you bound them.

Coat the bottom of a pan (I prefer non-stick) with olive oil. You want this to be a really good extra virgin olive oil as it will affect the taste. Heat the oil on medium-high heat until it looks hot. Turn the heat down just a little so it won't spatter.

Sprinkle a little garlic powder, basil, and oregano on one side of the chicken breasts. Too much is better than not enough.  Salt and pepper as well (I like sea salt and cracked pepper). Place the breasts herb-side down in the oil.  Cook for a while until you can see that it's half-done.  Sprinkle the same amount of herbs on the other side.  Turn the chicken over.  Add more oil if needed (you don't want the pan to get dry or your chicken to burn).  The breast should be golden brown when cooked. You don't want it to be too white or not too brown, just in-between.  Cook until there is no pink in the middle.  Put in serving dish and sprinkle with fresh grated parmesan cheese.

This is gluten free and low carb! Make it dairy-free by using a parmesan cheese substitute, such as NoochIt!


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Chinese Dumplings

 These are wonderful. I have made them for years. They are from a cookbook made by The Frugal Gourmet. I haven't yet been able to make any gluten free versions, though.  However, the filling is really good and could be used for many things.

They are a lot of work, but well worth it, and everyone will love them.  You could make a short cut by using packaged won ton wrappers, but they're not nearly as good that way.

If you've never had them, they are similar to ravioli and nothing like the dumplings you get in "chicken and dumplings".  You can find them in many Chinese restaurants, either this way or steamed, or pan-fried to make "potstickers". In Japanese restaurants, they're known as "Gyoza".

Recipe from this site.

Jiaozi, or Chinese Boiled Dumpings

Note: Ingredients taken from the Jeff Smith's The Frugal Gourmet Cooks Three Ancient Cuisines. Dumpling construction technique courtesy of Mrs. Jen Y. Chong.

makes about 36 dumplings

For the Dough:

  • 2 1/2 C unsifted flour
  • 1/2 tsp. salt
  • 1 C boiling water
  • 1 Tbsp. lard, cut up into little pieces

Mix the flour and salt. Add the boiling water and stir with chopsticks. Add the lard. Knead all and let rest on a plastic counter under a bowl for 20 minutes.

To make dumpling skins: Break off a piece of the dough the size of 1 teaspoon. Keep the rest of the dough under the bowl. Roll the dough into a ball and then roll out into a 3-inch circle. You may need extra flour for this. Or, use a tortilla press that has been very lightly oiled with peanut oil on a paper towel. This gets you going and the rest of the rolling is easy. To store skins until use, dust each skin lightly with flour and stack on top of one another.

If you are pressed for time, you may want to purchase a package of pre-made dumpling skins (the round ones) from any Asian supermarket. Don't buy the square ones--those are for won-tons!

For the Filling:

  • 1 cup finely chopped Napa cabbage
  • 1 lb. lean ground pork
  • 2 Tbsp. light soy sauce
  • 2 Tbsp. dry sherry
  • 1 tsp. freshly grated ginger
  • 1/2 tsp. ground white pepper
  • 1 Tbsp. sesame oil
  • 1/2 tsp. MSG (optional)
  • Pinch of sugar
  • 1 Tbsp. chopped green onion
  • 1 egg white
  • 1 Tbsp. cornstarch
  • 1 tsp. salt
  • 4 Tbsp. medium chopped bamboo shoots or water chestnuts (optional)
  • 2 cloves garlic, crushed

Sprinkle salt on chopped cabbage and let sit in a colander for 30 min. Squeeze dry (either by hand or in a potato ricer) and place into bowl. Add all of the remaining ingredients and mix well. Also add a splash of chili paste, to taste.


  1. Place dumpling skin in the palm of your hand. Dip a finger in cold water and wet the edges of the dumpling skin.
  2. Spoon a lump of filling (approx. 1 Tbsp.) into the middle of the skin.
  3. Fold dumpling in half. Pinch top of semi-circle together.
  4. Push in on both sides of dumpling, so that the dumpling should look like the letter "I" from the top.
  5. Bend one half of each "top" of the "I" and press against middle edge of dumpling. Seal all edges of dumpling.
  6. Your dumpling should look like a half-moon with a big bulge in the middle!

To cook, drop into a big pot of boiling water under they float to the surface. Reduce heat and simmer for 5 minutes.

I serve these with a little bowl of soy sauce, with some added sesame oil, ginger and garlic mixed in, for dipping.  They are good plain, though.

I recently made these for my husband, and I tried to make a gluten free dough that didn't really work. I had doubled the recipe, so I had a lot of filling left over. It made EXCELLENT meatloaf. I just added some gluten free bread crumbs and some barbecue sauce, and put it in a loaf pan. I poured ketchup on top. It's very yummy.

I think they would make delicious burgers, too.

If you have to eat gluten free, make sure to use Tamari or some other gluten free soy sauce.

Feel Good Foods makes a really good frozen chicken potsticker. Our Walmart stopped carrying them, unfortunately.


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Chicken Tacos

 I make this all the time...

Some people like different things on their tacos. I like to chop up or shred some lettuce for the tacos.  If you do this first, then you can use the clean cutting board and then save it for the chicken (you don't want to do the chicken first, as it will contaminate the board).  Put the lettuce in a taco tray or bowl.

Cut up boneless, skinless, chicken breasts or thighs into very small pieces (1 breast per person or more if they are big eaters).  Cut off any fat.

Spray a large non-stick frying pan with Pam.  Heat on medium-high heat.

Sprinkle chicken pieces liberally with your favorite Mexican seasoning. You can buy a small jar of this type of spice in the grocery stor, or make your own by combining garlic, red pepper, chile powder, cumin, onion powder, oregano, cilantro, parsley, salt and pepper.

Place the chicken in the pan and stir-fry until just cooked through. You can add more seasoning, but you don't want them to be well-done unless you really like dried out chicken.

Remove chicken to a microwave-safe bowl or plate.  Place it in the fridge while you cook the rest.

Wipe excess herbs or chicken out of the frying pan with a paper towel.  Pour about an inch of vegetable oil into the pan (enough to cover the bottom of the pan, plus a little more).  Heat on medium-high heat until you can feel it getting warm. Turn heat down to medium.

Place one corn tortilla in the oil. Turn over after a few seconds. You want the tortilla to still be fairly pliable and not too brown. You don't want it to break apart when you try to fold it for the taco.  If the tortilla crisps too fast, turn the heat down.  Put each tortilla on a plate with paper towels or napkins to absorb the oil.  Add more oil as needed.  Make as many tortillas as you need for the tacos.

When tortillas are done, take the chicken out of the fridge and put it in the microwave.  Heat on high for about 40 seconds (more if you need to, so that the chicken is hot).

You can assemble the tacos or dinner guests can assemble their own.

In a taco tray or in bowls, put the lettuce, grated cheese, chopped tomatoes, picante sauce, and sour cream, as well as the cooked chicken.

These are quite a bit of work. You can cook the chicken ahead of time to make it easier. I like to cook up quite a bit of chicken and use it for leftovers.

These are low fat; gluten free; they're not not low carb unless you leave out the tortillas


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Chicken Strips


This is similar to this other recipe I used to make, before I had food restrictions. I made up this recipe for myself and for my husband. I usually just eyeball the ingredients, so these measurements below are approximate, based on that other recipe. I always like to make way more "dipping stuff" than the recipes suggest because they're usually not enough.

You can either make strips or nuggets. It works the same, either way. You can use bread crumbs, but this is way less work, lower in carbs and probably has fewer calories.  This is EXCELLENT on salads, too.


4 skinless, boneless chicken breast halves

2 Cups flour (I use coconut, or almond, or a combination, to make it low carb and gluten free)

1/2 Cup freshly grated Parmesan cheese (I use the dairy-free type in the can, such as Nooch-It)

1/4 Cup each garlic powder, onion powder and Italian seasoning (use less if you don't like it with too much seasoning)

1/8 tsp. cayenne pepper (use more if you like it spicy!)

Pam spray or your favorite oil

salt and freshly ground black pepper

How to test to see if the oil is hot enough


1. Using a sharp knife, remove and discard any excess fat and gristle from the chicken breasts. Cut away the tendon from the fillet. Place 1 breast half, smooth side down, on a sheet of waxed paper (or parchment).  Top with another sheet. Pound cutlet until it is about 1/8 inch thick. Discard paper. Repeat process with the remaining breast halves. (NOTE: You can buy pre-made chicken strips or chicken sliced thin. Also, I rarely use wax paper or parchment. I just pound them without it)  Cut into strips or nuggets.

2. Mix all dry ingredients and cheese together well with a fork.

3. Dust the pounded cutlets with the mix in a shallow bowl on a clean sheet of waxed or parchment paper; shake off any excess.

4. Spray skillet liberally with Pam, or heat oil in the skillet over moderately-high heat until almost smoking. Place strips in the skillet and fry until crisp and golden brown (don't crowd them in the pan).  Turn them over with tongs and fry on the other side. Keep an eye on them so they don't burn. You don't Nobody wants overcooked, dry chicken.

5.  Move the strips to a plate or bowl and cover to keep warm; fry remaining strips in same manner. 

6. Serve with a dipping sauce (however, they're fine plain). I like to use sugar-free barbecue sauce for mine.


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Chicken Cutlets Parmesan


This is from the cookbook "Great Meals in Minutes: Chicken and Game Hen Menus" that I received as a gift in the 80's. I can't eat this version any more, but my husband always likes it. I like to make this gluten-free recipe instead.


4 skinless, boneless chicken breast halves

1/4 Cup flour

2 eggs

1 Cup dry unflavored bread crumbs

1/2 Cup freshly grated Parmesan cheese (I use the stuff in the can, not fresh, and it works fine)

6 tsp. chopped fresh oregano (or 2 tsp. dried)

1/3 Cup olive oil

salt and freshly ground black pepper


1. Using a sharp knife, remove and discard any excess fat and gristle from the chicken breast. Cut away the tendon from the fillet. Place 1 breast half, smooth side down, on a sheet of waxed paper (or parchment).  Top with another sheet. Pound the cutlet with a meat pounder until it's about 1/8 inch thick. Discard paper. Repeat process with the remaining breast halves.

2. Dust pounded cutlets with flour on a clean sheet of waxed or parchment paper; shake off any excess.

3. Place the eggs in a bowl and beat. Place bread crumbs, Parmesan cheese and oregano in another bowl and stir together.

4. Dip each cutlet first in egg, and then in crumb mixture. Set cutlets aside on a wire rack until ready to cook.

5. Heat the oil in a skillet over moderately high heat until almost smoking. Place 2 cutlets in the skillet and fry until crisp and golden brown.  Turn them over with tongs, and fry on the other side for about 2 minutes. Drain them on paper towels and fry remaining cutlets in the same manner. Sprinkle lightly with salt and pepper.


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Chicken Curry


I got this recipe off the curry powder bottle and made it--yum! It wasn't hard, either. It has a lot of ingredients, but there's nothing difficult in the recipe. You should have your ingredients prepared ahead of time, just like they do on The Food Network, because otherwise it might burn while you're getting stuff ready.

This was pretty spicy for me, so if you use the hot curry powder instead of the mild, you might want to use only two tablespoons instead of three.

I have no idea if this is gluten free as far as the curry powder and chutney (you will have to find out about those ingredients). It's probably fairly low carb if you don't use the rice. Check the labels on the currey powder and chutney!

Hot Madras Curry

1 Cup chopped onions
1 tsp. fresh grated ginger root
1 tsp. crushed garlic
2 Tablespoons corn oil (I used canola)
1 lb. skinless, boneless chicken breasts, cubed
3 Tablespoons Sharwoods Hot Curry Powder (or any type)
1 Tablespoon tomato paste
1 Tablespoon Major Grey Mango Chutney (or any type)
1 Tablespoons lemon juice
1/4 tsp. ground pepper
1/4 tsp. salt
chopped cilantro to garnish

1) Fry the onions and garlic in the oil until golden. Add the chicken and ginger. Fry for 5 minutes.
2) Add the remaining ingredients (except cilantro) and 1 Cup of water. Bring to a boil, cover and simmer until meat is tender.
3) Sprinkle with chopped cilantro and serve naan bread, puppodums or rice.

This would be great with rice as it's very runny. Serve in a bowl!

I found some papadam; I never knew they had them in a box, and you could just microwave them! They were delish and only 25 calories per papadam, and no fat (gluten-free). The whole dish is pretty low in calories, I think...enjoy! 

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Barbecue Chicken


Low Carb, Low Fat and Yummy!

Pound flat one package of skinless, boneless chicken breasts. Pan-fry in a non-stick pan or with cooking spray on medium heat.

Don't overcook, but make sure there is no pink...should be just cooked through.

When just done, turn heat to low. Pour your favorite low-carb barbecue sauce (I use G Hughes Smokehouse BBQ Sauce) liberally over chicken; turn to coat.

Sprinkle with shredded cheese. Cover pan until cheese has melted.

I usually pair this with the stir fry Italian broccoli

gluten free; it's only low carb if you use a low carb BBQ sauce.


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Asian Meat Loaf


I took the Chinese Dumpling filling and made it into this delicious meat loaf!

1 cup finely chopped Napa cabbage or Bok Choy
1 lb. lean ground pork (or a mixture of pork and beef)
2 Tbsp. light soy sauce
2 Tbsp. dry sherry
1 tsp. freshly grated ginger
1/2 tsp. ground white pepper
1 Tbsp. sesame oil
1/2 tsp. MSG (optional)
Pinch of sugar
1 Tbsp. chopped green onion
1 egg white
1 Tbsp. cornstarch
1 tsp. salt
4 Tbsp. medium chopped bamboo shoots or water chestnuts (optional)
2 cloves garlic, crushed
1 Cup fresh bread crumbs
1/2 Cup to 1 Cup of spicy barbecue sauce (use low carb if you want this to  be healthier for diabetics)
ketchup to spread on top

Sprinkle salt on chopped cabbage and let sit in a colander for 30 min. Squeeze dry (either by hand or in a potato ricer) and place into bowl. Add all of the remaining ingredients and mix well. Also add a splash of Chinese garlic chili paste, to taste.

Form in loaf pan. Spread ketchup on the top.

Bake in preheated 350 degree oven for about an hour. Use an oven thermometer to make sure meat is at least 155 degrees.


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Asian-Inspired Tacos

 I made these for a recipe contest. Entries had to use certain ingredients.

They're gluten free. You can make them lower in carbs by using low-carb tortillas. Use dairy-free cheese instead of the ones mentioned if you need to.


4-8 boneless, skinless Chicken Breasts (you could also use rotisserie chicken, fish, or any meat)
1/2 Cup gluten free soy sauce
Mexican seasoning (buy already-combined seasoning or make your own - combine garlic powder, onion powder, chili powder, cumin, cayenne pepper, and black pepper.)
1/2 Cup grated parmesan cheese
1/2 Cup grated cheddar cheese
1/2 Cup grated pepper jack cheese
3 jalapeรฑos
2 green bell peppers (or 1 red and 1 green)
20 plum tomatoes
1 large onion
1 bunch fresh cilantro
2 T. lime juice
Udi's Gluten Free tortillas (or any GF tortillas)
peanut butter or peanut butter dressing
sour cream
1 head green leaf lettuce or green cabbage

For optional marinade:
1/2 cup finely chopped fresh cilantro
1/4 cup packed dark brown sugar
3 tablespoons canola oil
3 tablespoons soy sauce
1 tablespoon toasted sesame oil
2 large garlic cloves, minced
1 jalapeรฑo pepper, seeded and finely chopped
1 teaspoon freshly ground black pepper
1 teaspoon ground coriander

Grill or fry boneless, skinless chicken breasts (2 per person); if frying, use a non-stick pan or cooking spray. When chicken is almost cooked, sprinkle liberally with gluten free soy sauce and Mexican seasonings*; brown on each side. Set aside.

Grate cheeses, mix together and set aside in a bowl.

Make homemade salsa made with seeded, chopped jalapeรฑos, plum tomatoes and green bell peppers with chopped onion, lime juice and cilantro (chop by hand; if you use the food processor, it will be more watery than chunky).

Grill or pan-fry Udi's Gluten Free tortillas a little bit to slightly warm and brown them. Keep them warm.

Assemble tacos or have your dinner guests do their own. Set out the above ingredients along with peanut butter (or peanut butter dressing), sour cream, and chopped lettuce or cabbage.

Note: Make sure ahead of time that your guests are not allergic to peanut butter.

*For a richer flavor, marinate the chicken ahead of time in a bowl with cilantro, dark brown sugar, canola oil, soy sauce, sesame oil, garlic, jalapeรฑo, black pepper and coriander

Serves 4.


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Zesty Broccoli Casserole

 Here's another recipe I tried from Cooking Light Magazine. I modified it to make it gluten-free. You can't tell it's either low-fat or GF. It would make a nice dish to bring to a pot luck.

3 10-oz packages frozen broccoli florets, thawed
Cooking Spray (Pam)
1 1/2 C. fat-free milk
2 1/2 T. flour (I used rice flour)
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
3/4 Cup (3 oz.) shredded sharp cheddar cheese
1/2 Cup (4 oz.) fat-free cream cheese, softened
1 Cup fat-free mayo
3/4 Cup chopped onion (about 1/2 medium)
1 8 oz. can water chestnuts, rinsed, drained, and sliced
3/4 Cup bread crumbs (I made them from Kinnickknick bread)
2 tsp. butter, melted

1. Preheat oven to 375 degrees.

2. Arrange broccoli in an even layer in an 11 X 7 -inch baking dish, coated with cooking spray; set aside.

3. Combine milk, flour, salt, and pepper in a large saucepan over medium-high heat; bring to a boil. Cook 1 minute or until thick, stirring constantly. Remove from heat. Add cheddar and cream cheeses, stir until smooth. Stir in mayonnaise, onion, and water chestnuts. Spoon cheese mixture evenly over broccoli.

4. Place bread crumbs in a small bowl. Drizzle with butter and toss. Sprinkle bread crumb mixture evenly over cheese mixture. Lightly spray breadcrumb layer with cooking spray. Bake at 375 degrees for 25 minutes, or until mixture begins to bubble and brown. Yield: 10 servings.

Calories: 140
Carbs 17.9

The bread crumbs make this dish high in carbs. Use low carb bread crumbs or cracker crumbs, or leave them out entirely. Broccoli has carbs, too, so go easy.

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Stir-Fry Italian Broccoli


I sometimes buy packages of broccoli florets. For this recipe, I sprayed Pam in a pan and sautรฉed the broccoli on medium-high. I like my veggies cooked well, until they are well done/soggy, so you may not want to cook them as long.

I sprinkled them with Italian seasoning, which you can buy in the store (or make your own with a combination of oregano, parsley, garlic, and basil), salt and pepper.

After they were cooked the way I like them, I melted some butter on them in the pan. You don't need a ton of butter, just enough to get the flavor.

I usually have them with the barbecued chicken recipe.


low carb; gluten free

(I do this same thing now with tons of other veggies as well; only instead of frying them, I broil them. It's much easier and less messy, probably healthier. I use zucchini or other squash; carrots; onions; asparagus; and peppers. I chop them up and sprinkle them with olive oil as well as the herbs. I make a big batch and microwave small batches all week (if they last that long!) and I also add Parmesan cheese.

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Spinach Side Dish

 My friend Dottie gave me this great recipe! I was looking for a way to eat cooked spinach, which I'm not too fond of.

Preheat oven to 350 degrees.

Squeeze the water out of 2 small packages of thawed frozen spinach, or one 1 lb. package.

Soften 1 package of cream cheese and 1 stick butter in a pan or in the microwave.  Add spinach. You can also add some minced onion or garlic, salt, and pepper to taste.

Pour into baking dish and bake for about 30-45 minutes until lightly browned on top (the browned bits are great!)

I haven't tried it with fresh spinach, but I'll bet it would work.

This is very creamy and rich. If you combined the ingredients in the food processor before baking, I think it would make a good hot dip.  This is so luscious and rich, even my dog loves it (and he does not usually eat spinach, either)


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Smoky Refried Beans

 We had friends over recently, and I made chicken tacos. I also put out blue corn tortilla chips with home made salsa and guacamole. I also made a dip using a package mix (found in the tuna/salmon section), mango chipotle salmon. I always use my food processor and/or blender whenever possible, which makes things a lot easier.

I also made this delicious recipe that was in Cooking Light this month. It's delicious. I never made refried beans before, except straight from the can. These are much better.

Cook 2 slices applewood-smoked bacon in a medium skillet over medium heat until crisp. Remove bacon from pan, reserving drippings. Crumble bacon; set aside. Add 1/2 Cup chopped onion and 2 minced garlic cloves to drippings in pan; cook 5 minutes or until tender, stirring occasionally. Stir in 1/3 Cup fat-free, less-sodium chicken broth and 1 (15-ounce) can drained and rinsed pinto beans; mash with a potato masher to desired consistency. Cook until thoroughly heated, stirring occasionally. Sprinkle with bacon and 1 Tablespoon chopped fresh cilantro.

Make sure your bacon is gluten free if you care about that sort of thing.

This is definitely not low carb.


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Saturday, March 30, 2024

Pizza Buns

 I woke up the other night with pizza cravings, but it was too late to call for Domino's, and I had no frozen pizza, so I improvised, making these sort-of English muffin pizzas.


1-2 English muffins, gluten-free English muffins or hamburger buns.

2-3 ripe tomatoes, cored, seeded, and quartered (there will be plenty of sauce left over)

1 tsp each. garlic salt, fresh ground pepper, rosemary, basil, and oregano.

Any meat such as sausage, bacon, pepperoni, etc. It's best if it's pre-cooked and enough to cover the buns.

2 tsp. extra virgin olive oil.

grated mozzarella cheese (2-3 Tablespoons)

Feel free to add any of your favorite pizza toppings!

I used gluten-free Kinnikinnick hamburger buns, since I am allergic to wheat, but you can use regular English muffins instead. I divided the bun into three parts (they are very thick, but porous like English muffins) and toasted them.

I didn't have any tomato sauce, but I had 3 ripe tomatoes, so I seeded and chopped them, and I put them into the food processor with some spices (rosemary, basil, oregano, garlic salt, and fresh black pepper-about a teaspoon each). I processed it until it was pretty smooth (no stray seeds showing).

I spooned a little of this onto each bun and drizzled each with olive oil. I cut up some Applegate Farms organic gluten free fire roasted pepper sausage (but you can use any meat) and put that on each one, with some grated mozzarella cheese sprinkled on top. Then I put them in the broiler.

They were a little soggy in the middle but otherwise great. I probably put a little too much tomato sauce on them, and that's why they ended up soggy.

They were delicious! What is that they say about necessity being the mother of invention?๐Ÿ˜

This is gluten free; not low carb. You can also make little mini-pizzas on rice cakes, which would make them low carb and low fat.

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McGlone Sandwich

 We used to eat this in my family. I know it sounds horrible, but it tastes really yummy.


peanut butter (I prefer chunky)

Miracle Whip or mayo (I use Hellman's Light Mayo)

lettuce leaves

sliced tomatoes

dill pickle chips

2 slices bread (I prefer whole wheat)

Spread one slice of bread with peanut butter to coat.  Spread the other slice with mayo.  Place the lettuce and tomato slices on the mayo side.  Coat the peanut butter side with pickle chips (lay them end-to-end on the bread).  Place the pieces of bread together to make the sandwich.  Cut in half if desired.  This is delicious with a glass of milk!

I have made this many times with gluten free bread, and it is delicious. I have also made it without bread, or as a lettuce wrap...not quite as good, but not bad. It's not low carb if you eat it as a sandwich. It's dairy-free!

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Kathleen's Stuffing Recipe


This recipe is a family recipe. It's from my mother-in-law's mother, Kathleen*, whom I never met, since she died a long time ago.  It's an excellent recipe that we always make for Thanksgiving because it is just wonderful and never disappoints (and you never have enough).

Combine the following ingredients:

6 Cups day old bread crumbs or cubes

1 small chopped onion

3/4 tsp. salt

2 tsp. sugar

1/2 tsp. pepper

1 tsp. sage

1/4 Cup parsley

3 stalks chopped celery (including tops)

1/2 Cup melted butter

1/3 Cup water

This should be enough for a 5-8 bird.

Stuff in turkey and roast turkey according to your own recipe.

NOTE: I used fresh herbs this year and it was very yummy.

You can make extra stuffing in a pan.  Pour chicken broth in the stuffing until it looks moist.  Put the pan in the oven for the last two hours of the turkey's cooking. Or you can roast it in the oven by itself for an hour or so (don't let it get too crusty on top). You can mix it with the turkey's stuffing so that it all tastes better (the stuffing inside the turkey is always way better).

I made it with gluten-free bread, and it was still pretty darned good.

I also use a food processor to chop up the onions, and to chop the fresh herbs. Remember, when substituting fresh herbs for dried, you should use three times as much.

This is not low carb..

*Her real name was Catherine, but they called her Kathleen. I guess that's an Irish nickname.


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Grilled Turkey and Cheese

 You can use any type of meat or cheese for these, or even use a tortilla instead of bread.


turkey deli meat (I use Oscar Meyer Deli Oven Roasted)

Country Crock or other soft margarine

thick cheese such as provolone, swiss, jack or cheddar

American cheese

bread (wheat, white or sourdough)

First, fry the turkey slices in a pan with some Pam, over medium to medium-high heat.  The amount you use per sandwich is up to you. You just want to heat up the turkey and brown it a little, so that you don't have cold turkey meat in your hot sandwich.  Lightly heat or brown both sides and remove from pan.

Butter one side of each of the bread slices. Spray the pan liberally with Pam, then put the bread in the pan, buttered side down.  Put a slice of the thick cheese on the bread, then the turkey, then the American cheese, then finally the other slice of bread (buttered side up).

Keeping the pan on medium-high, grill for a few minutes (this part takes some practice because you don't want to burn it, but you want it browned). 

Turn the sandwich over and grill the other side, being careful not to let the insides fall out. Spray the pan with more Pam before you put the sandwich back on it.  A panini griller or something like a George Foreman Grill would work great for this, too.

Grill until the other side is browned.  Remove it to a plate and slice in half diagonally.  This is so easy and very yummy.

This is also good with gluten free bread or tortillas.

This is not low carb. However, I always enjoy melted turkey and cheese in a pan, or in the microwave, with no bread!!


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Green Eggs and Ham


I took some left-over pureed veggies that I made for the turkey-veggie burgers. I sautรฉed them in Pam for a while, on medium-high heat, then I added some chopped ham.  I beat three eggs, adding salt and pepper. When I felt the veggies and ham were browned enough, I added the eggs. I turned the stove burner down to medium.  I scrambled the eggs (basically, stir-fried) with the veggies and ham, until they were cooked, and then I added a few handfuls of shredded cheese and stirred that up.

I looked at it and realized that, without even planning to, I had made Green Eggs and Ham!  They were good, too, so don't expect anyone to say, "I do not like them, Sam I am", except in jest.

These are gluten free, and low carb!  You could easily make them dairy-free with DF cheese.


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Garlic Butter Broccoli

 This is delicious and very healthy!


1 bunch broccoli (1 pound), cut into small pieces, stalks peeled and thinly sliced (about 6 cups)
6 tablespoons unsalted butter (use less or use Country Crock if you are watching fat)
2-3 cloves garlic, minced
1/4 teaspoon kosher salt
freshly ground black pepper


Cook the broccoli in lightly salted boiling water until tender, 5 minutes. Drain.
Add the butter and garlic to the saucepan and cook until the garlic is softened, 1 to 2 minutes.
Toss with the salt and a few grinds of pepper.

I modified this original recipe.

I like my broccoli tender, not crisp. Also, I like a lot more garlic and butter than this recipe had.


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Nancy O'Connor's Creamy Garlic-Chive Fauxtatoes


Here's another recipe I tried from a book I bought, 500 More Low-Carb Recipes By Dana Carpender

The book had quite a few Fauxtato recipes - this is the one I tried and loved!

These came out a bit more creamy than regular mashed potatoes, but they taste pretty good.

Put 4 Cups fresh cauliflower (600 g) in a microwaveable casserole with a lid. Add a couple of Tablespoons water, cover, and nuke it on high for 8 minutes or so, until tender.

Blend cooked cauliflower in food processor with 1/2 Cup (115 g) cream cheese with chives, 2 Tablespoons (30 g) butter, and 1 clove garlic, crushed. Salt and pepper to taste, then serve.

Yields 3 servings (a lot more than that when I made it).

Each with 236 calories; 20 g fat; 5 g protein; 10 g carbohydrate; 3 g dietary fiber; and 7 g usable carbs.

This was delicious with the Sophia Loren chicken recipe.

Low carb and gluten free!


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Crispy Green Beans


I found this recipe somewhere online, but now I can't find where I got it...Sorry!

Blanch 1 lb. of green beans. (This means, put them in boiling water 2-3 minutes, then drain and put in ice water)

Heat 2 Tablespoons of olive oil in a large pan. When it is hot, add drained green beans, along with 1 tsp. garlic and 1 tsp. parsley (Optional: add salt, and red pepper flakes).

Cook over medium-high heat until beans are almost blackened - browned and crispy.  Serve with grated parmesan cheese.

These are SO GOOD!! I usually make a ton of them, not just one pound, because I eat them up so fast.


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Broccoli Casserole

I tried this recipe in came from the Food Network (from "Good Eats").  I put in half as many mushrooms because I'm not a big mushroom fan, and only one egg because my husband's slightly allergic. It came out delish. I searched for vegetable recipes, since I'm trying to eat healthier...

Cut up broccoli crowns into bite-size pieces, to make 6 cups. (the original recipe said to blanch them in salt water, but I didn't bother)

Saute 12 oz. sliced mushrooms in 1 Tbsp. butter.

In a bowl, combine 1/2 C. mayo, 1/2 C. plain yogurt, 1 1/4 C. shredded sharp cheddar cheese, 1/3 C. blue cheese dressing, 2 eggs, 1/2 tsp. salt, 1 1/2 tsp. fresh ground black papper and the flavor pack of 1 package ramen noodles.

In a separate bowl, combine broccoli, mushrooms, and the noodles from the Ramen package (broken up), then toss together this mixture with the other to evenly coat everything.

Place in an 8 by 8 inch baking dish that has been sprayed with non-stick cooking spray and cook for 45 min., covered. Then remove cover and bake for 15 min. more to brown. Cool for 15-20 min. before serving.

This is SO easy and it was quite tasty.... It's NOT Gluten free or low carb. You could use rice noodles for gluten free, or maybe some low carb noodles if you only care about carbs. Maybe some soba buckwheat noodles would work (both gluten free and low carb). NOTE: some people who eat gluten free find that they are allergic to blue cheese or have to be careful about which brands they eat.

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Thai Broccoli Salad

 From the magazine Traditional Kitchens Presents Low Carb Recipes

This sauce is wonderful and would go well with just about anything. It is similar to the satay sauce used in Thai restaurants. I doubled the sauce because I love it.


1/4 C. peanut butter
2 T. Equal
1 1/2 T. hot water
1 T. lime juice
1 T. light soy sauce
1 1/2 tsp. dark sesame oil
1/4 tsp. red pepper flakes
2 T. vegetable oil (I used Pam)
4 C. fresh broccoli florets
1/2 C. chopped red bell pepper
1/4 C. sliced green onion
1 garlic clove, crushed

Combine the first 7 ingredients (I used a food processor) until well blended; set aside. Heat vegetable oil or Pam in large skillet over medium high heat. Add last four ingredients. Stir-fry for 3-4 minutes or until vegetables are tender-crisp. Remove from heat and stir in peanut butter mixture. Serve warm or at room temperature. 10 carbs per serving.

Gluten free - if you make sure to use gluten free soy sauce

Healthy, somewhat low carb

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Superfoods RX Salad


This is the salad that Dr. Pratt encourages us to eat every day or twice a day. It's a big salad for me!

This was in a newspaper, so I just copied it from them. It's on many sites, though.

1 cup spinach, torn in bite-size pieces

1 cup chopped romaine

1/4 cup shredded red cabbage

1/2 cup sliced red bell pepper

1/2 tomato, chopped

1/4 cup chickpeas; if canned, rinse well

1/2 cup grated carrot

1/4 avocado, cubed

2 tbsp. extra virgin olive oil

1 tsp. balsamic vinegar

Combine all ingredients except olive oil and vinegar in a bowl. In a separate bowl, whisk oil and vinegar. Toss with dressing just before serving. Serves 1.

I hate garbanzo beans served in this fashion, and I'm allergic to avocado, so I substitute sunflower seeds and either green bell pepper or broccoli.  I'll bet orange slices would taste good, too.

low carb and gluten free

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Southwestern Chicken Salad

 I was buying this southwestern salad at the grocery store - it was really delicious. However, something in it triggered my allergies, so I decided to make my own. It came out really good.

1. Cook one package of frozen corn or one can of corn. Cool in fridge.

2. Cut up boneless, skinless chicken breasts into small 1 inch slices. Season generously with Mexican spices.
(I used kosher salt with garlic, fresh ground pepper, mixed with some spicy seasonings I had -- anything with cumin or chili powder should be good)
Stir-fry on medium-high heat until slightly browned, cooked thoroughly but not overcooked. (I used Pam cooking spray) Cool and cut up into very small pieces.

3. Mix 1 Cup mayo with spicy ketchup (I use Kicks) until mayo has a slightly pink color and spicy taste (I did not measure). Refrigerate dressing.

4. Grate 1/2 lb. cheddar cheese and 1/2 lb. spicy jack cheese. Mix together.

5. When it's time to serve your salad, fill half of each salad bowl with your choice of greens. Put 2 Tablespoons of dressing on salad (just enough to coat) and mix together.

6. Add 1 Tablespoon or handful each of corn, cheese, and chicken. Crumble 3 large corn tortilla chips over salad. Mix together. Serve.

Very yummy!!

Not low carb.  It's only gluten free if you make sure that all your spices are gluten free, and use gluten free tortilla chips as well. Not dairy-free, either.

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Mozzarella Spinach Salad


This is a modified version of a recipe I found on the net.

Tear up enough baby spinach leaves for one salad, removing stems.  Cut up half-3/4 large tomato and add to spinach.  Chop up 3/4 Cup fresh mozzarella and add that, too.  Sprinkle with 1 T. each oregano and basil.  Salt and pepper to taste.  Add 2 Tablespoons extra virgin olive oil and 2 tsp. balsamic vinegar.   Stir well to coat.

This is low carb, healthy and gluten free; not dairy-free.

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Confetti Cabbage Salad with Spicy Peanut Dressing

 I wanted to eat more vegetables, so when our new Barnes & Noble opened, I found a book all about making them (it's not a vegetarian cookbook but a vegetable cookbook). So far, I've made two things and they were both delicious! It's a good book to read as well because not only do they have recipes but it tells you basic concepts about each one and how they tested various ways to cook them and cut them.

The book is "The Best Vegetable Recipes" From the editors of Cook's Illustrated.

Here is one of the two I made and they were both wonderful.

Confetti Cabbage Salad with Spicy Peanut Dressing

1 lb. green or red cabbage (1/2 medium head), shredded
1 large carrot, peeled and grated
2 T. smooth peanut butter
2 T. peanut oil
2 T. rice vinegar
1 T. soy sauce
1 tsp. honey
2 medium cloves garlic, chopped
1 (1 1/2-inch) piece fresh ginger, peeled
1/2 jalapeno chile, stemmed and seeded
4 medium radishes, halved lengthwise and sliced thin
4 medium scallions, sliced thin

1. Toss the cabbage, carrot, and 1 tsp. salt in a colander or large mesh strainer set over a medium bowl. Let stand until the cabbage and carrot wilt, at least 1 hour or up to 4 hours. Rinse the cabbage and carrot under cold running water (or in a large bowl of ice water if serving immediately). Press, do not squeeze, to drain; pat dry with paper towels. (The cabbage and carrot can be stored in a zipper-lock plastic bag and refrigerated overnight)

2. Place the peanut butter, oil, vinegar, soy sauce, honey, garlic, ginger, and chile in the workbowl of a food processor. Process until a smooth dressing is formed. Toss the cabbage and carrot, radishes, scallions, and dressing together in a medium bowl. Season to taste with salt. Cover and refrigerate until ready to serve. (The salad is best the day it is made but will keep refrigerated for several days)

This was good and spicy, like an Asian cole slaw.

It's Gluten free if you use the gluten free soy sauce. It is very HEALTHY; I don't know if it's low carb. 1 tsp. honey is not very much; you could use agave syrup instead. Cabbage and carrots have carbs, so you will have to test a little bit of it out and see how it works for you!


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Chicken Taco Salad


When I make chicken tacos for my husband, I make this for myself.

When frying the tortillas in this recipe, I usually fry a few extra up for munching. Leave them in the oil until they are nice and brown, but not burnt (just crispy).

Put lettuce in a bowl.  Place the chicken, tomatoes, cheese, picante sauce, and sour cream from the chicken tacos on top of the lettuce and toss. You only want to use a small amount of the last two ingredients, to make a kind of dressing.

Eat one of the crispy tortillas as bread with the salad.  Much healthier and fewer carbohydrates that way.

This is gluten free; and low carb if you don't eat any tortillas. Leave out the sour cream, or buy some DF sour cream, to make it dairy-free.


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Cheeseburger Salad

 I was craving cheeseburgers, but I'm on a diet and trying to eat more salad. This is the great idea I came up with!

Make a medium-size salad with different types of lettuce and veggies. Use whichever kind you like! Chop the veggies into fairly small pieces (but not the lettuce).  Add in oil and vinegar dressing, and salt and pepper. Mix well together.

Grate 1/2 Cup to 1 Cup cheddar cheese (I also mix in jalapeno jack cheese).

Dice about 1/3 Cup of onion and sautรฉ it in a pan with Pam or a small amount of oil. When they look fairly cooked, move them over to the side of the pan. Add more Pam.  Take a good helping of hamburger (whatever amount you would use to make a burger) and add it to the pan. Chop it with your spatula in the pan until it makes small pieces. Brown it thoroughly and then mix it with the onions.

Add the cheese and burger mix into the salad and stir it all together. Delicious!


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Broccoli Salad


Low-fat and nutritious

Just like the kind you find in the grocery store deli section, but without chemicals, preservatives, additives, etc.


Half a large bowl full of chopped broccoli florets (no bigger than a quarter)

half a red onion, peeled and diced

1 Cup raisins

1/2 lb. turkey bacon, cooked and diced

1 Cup sunflower seeds

1 Cup chopped nuts (I use pecans)

1/2 package coleslaw mix, or  1 Cup chopped green cabbage and 1 Cup chopped red cabbage

1/2 Cup to 1 Cup light mayo (enough to cover)

3 T. sugar or your favorite artificial sweetener

Assemble all ingredients in a large bowl.  Salt and pepper to taste.  If the onion taste is too strong, put in more sweetener.  Chill.  This salad often tastes better the next day.

This is not too low carb, especially with the raisins. You could easily leave them out. This is gluten- and dairy-free, though.


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Asparagus, Red Pepper, and Spinach Salad with Goat Cheese

 I wanted to eat more vegetables, so when our new Barnes & Noble opened, I found a book all about making them ( not a vegetarian cookbook, but a vegetable cookbook). So far I made two things and they were both delicious! It's a good book to read as well because not only do they have recipes but it tells you basic concepts about each one and how they tested various ways to cook them and cut them.

The book is "The Best Vegetable Recipes" From the editors of Cook's Illustrated.

Here is one of the two I made, and they were both wonderful.

Asparagus, Red Pepper, and Spinach Salad with Goat Cheese

6 T. extra-virgin olive oil
1 small red pepper, stemmed, seeded, and cut into 1 by 1/4"-inch strips
1 lb. asparagus, tough ends snapped off or trimmed, and cut on the bias into 1" pieces
salt and ground black papper
1 medium shallot, sliced thin
1 T. plus 1 tsp. sherry vinegar
1 medium clove garlic, minced or pressed
1 6 oz. baby spinach
4 oz. goat cheese

1. Heat 2 T. of the oil in a 12-inch nonstick skillet over high heat until almost smoking. Add the red pepper and cook until lightly browned, about 2 minutes, stirring only once after 1 minute. Add the asparagus, 1/4 tsp. salt, and 1/8 tsp. pepper, and cook until the asparagus is browned and almost tender, about 2 minutes, stirring only once after 1 minute. Stir in the shallot and cook until it is softened and the asparagus is tender-crisp, about 1 minute, stirring occasionally. Transfer the vegetables to a large plate and cool for 5 minutes.

2. Meanwhile, whisk the remaining 4 T. oil, vinegar, garlic, 1/4 tsp. salt, and 1/8 tsp. pepper in a medium bowl until combined. In a large bowl, toss the spinach with 2 T. dressing and divide among individual salad plates. Toss the asparagus mixture with the remaining dressing and place a portion over the spinach on each plate. Divide the goat cheese among the salads and serve immediately.

I ate two bowls of it, it was so good! Healthy, gluten free, delicious, and low carb...


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Vegy Dip

 Most Vegy dips are dips FOR vegys.  This is a dip made out of vegys.  You could use vegys to dip, too. I like it with BBQ Soy Crisps.

I was cleaning out my fridge's vegy drawer to see what needed to be tossed, what could be salvaged, and what I had to buy when I went to the store.  So I made this dip out of the vegys I had left.  You could use almost anything, but I used red bell peppers, spinach, zucchini, and broccoli.  You can also use this as a salad dressing, especially after it sits in the fridge for awhile, because it gets thinner. 

(I didn't measure, I just eye-balled it, so these are approximations)


! cup each of your favorite vegys, chopped fine in the food processor.

1 jar of artichoke hearts, drained and chopped in food processor

1 package of Lipton's Onion Soup Mix

16 oz. reduced-fat or Light sour cream

1 Cup light mayo

1-3 tsp. red pepper flakes

salt and pepper to taste

MIx all thoroughly in food processor or blender until smooth.

As it sits in the fridge, it gets even tastier and spicier.

This is Gluten free (not sure about the soup mix so check that) and low carb!

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Spinach Chips

Yummy, healthy and easy....


Coat a big bowl of spinach leaves or kale (washed, dried and stems removed) in about 2 tablespoons olive oil, 1/4 tsp of salt and 1/4 teaspoon black pepper (you can also sprinkle it with garlic and parmesan cheese). Spread them in a single layer on a silpat or foil and bake for 25 minutes at 250.


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Spicy Nuts

 I tried this recipe tonight from a book I bought, 500 More Low-Carb Recipes By Dana Carpender

They are delicious! Low carb, but not low fat or low calorie...great snack!

Mairlyn Olshanksy's Spicy Pecans

1 Tablespoon (9 g) chili powder
1 tsp. cayenne (I used 1/2 tsp. habanero)
1 Tabloespoon (20 g) kosher or sea salt
1 Tablespoon (1.5 g) Splenda or Sugar Twin
2 Tablespoons (30 ml) vegetable oil
3 Cups (450 g) pecan halves
1 tsp. fresh lemon juice (optional)

Combine the first four ingredients in a small bowl.

Heat the oil over medium heat in a large, heavy skillet. Saute the nuts, stirring, until they are dry and begin to sizzle, about 8 minutes.

Sprinkle the spice mixture over the nuts and stir to coat evenly. Optional: Sprinkle the lemon juice over the nuts and cook until it is evaporated.

Turn the nuts out onto layers of paper towels to drain. Serve warm or at room temperature.

9 servings of 1/3 Cup (50 g)

Each serving has 270 calories; 27 g fat; 3 g protein; 7 g carbohydrates; 3 g dietary fiber; 4 g usable carbs.

Gluten free and low carb


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Melon Quencher

 I made this with watermelon....put in agave instead of honey, added a little more ice, and didn't add the sparkling water or make the skewers, but it was delish!
Watermelon purees very easily, you want it to be like mush and not water. That's why I had to add more ice to make up for it.

It is from the August 2009 issue of Better Homes and can get it on, too, but you do have to register... not sure if you have to be a magazine subscriber as well.

I made it with both watermelon and's good either way. It would make an excellent breakfast drink.

Fresh Melon Quenchers
Prep: 10 minutes


* 1 to 1-1/2 cups cantaloupe, honeydew, or watermelon puree*(about a quarter of a 4 lb. melon)
* 3 ice cubes
* 1/4 inch slice fresh ginger, grated
* Plain low-fat yogurt
* 1 to 2 tsp. honey
* Shredded lime peel (optional)
* Plain or flavored sparkling water
* Frozen Melon Drink Skewers (recipe below)


1. In blender container combine melon puree, ice cubes, ginger, a teaspoon or two of yogurt, and honey. Blend just until mixture is frothy and smooth. Pour into serving glass. Add additional honey to adjust sweetness. Stir in lime peel to taste. Add sparkling water to fill glass. Serve with Frozen Melon Drink Skewers. Serve immediately.

*To Puree Melon: Coarsely chop melon and transfer to blender container. Cover and blend until smooth. If needed, stop motor and press fruit down into blades with rubber spatula or spoon and continue to blend until smooth.

**Frozen Melon Drink Skewers: Using a small melon baller, scoop cantaloupe, honeydew, or watermelon into balls. Or use a knife to cut melons into cubes or 1/2-inch-thick wedges. Thread melon balls and wedges onto wooden skewers. Arrange on parchment-or waxed paper-lined baking sheet. Freeze for 2 to 4 hour or until firm. Makes 1 (16-ounce) serving.
Nutrition Facts

* Calories 86,
* Total Fat (g) 1,
* Cholesterol (mg) 0,
* Sodium (mg) 57,
* Carbohydrate (g) 21,
* Fiber (g) 2,
* Protein (g) 2,
* Vitamin A (DV%) 0,
* Vitamin C (DV%) 142,
* Calcium (DV%) 4,
* Iron (DV%) 3,
* Percent Daily Values are based on a 2,000 calorie diet

Fairly low carb and gluten free


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Keto Cheezits


This yummy snack was posted on a gluten-free Facebook group I'm in. They taste a lot like Cheezits!

Lay thin squares of cheddar on parchment paper on a cookie sheet at least a few inches apart. They spread. Cook in 250° oven for 30-35 minutes. Don't let them brown too much. 

This can also be done with DF cheese.


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Carb-Free Hot Chocolate

 Fill a small mug or cup half-full with cream. Fill most of the rest of the mug with water. Heat on high in microwave until hot (2 or more minutes, depending on how hot you like it). Don't boil it as it will get a film. (you could do this on the stove top instead of the microwave if you wish)

In a larger mug, put two or three heaping spoons full of cocoa powder (the kind you bake with, not hot chocolate mix) and an equal amount of Equal or Splenda (you might have to adjust this to your tastes). Pour in the hot cream/water mixture. Stir it very well until there are no clumps (you might have to use a mini-blender to get it completely mixed). Garnish with whipped cream (not the pre-sweetened kind). No marshmallows unless they are sugar-free. You could sprinkle some cinnamon on it for some extra flavor.

This is very rich, so you could easily save some for another day or share it with someone

I diluted the cream with water so that it will be less fattening and not as rich. Cream has no carbs, but milk does, so you don't want to substitute milk or half and half unless you want to add carbs.

This would probably make a good smoothie as well if you put it in a blender with some ice. You could add a little mashed banana (this will add carbs) or maybe find some banana or caramel sugar free syrup to add. Your only limit is your creativity

You can also add some Bailey's to the hot chocolate to give it a little kick, and/or some Godiva chocolate liqueur. I have ordered it in restaurants and it is delicious.

Gluten free and low carb


Credit to Tim, bartender at Epiphany, for part of this!

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Nonfat and low-calorie

1/2 package of frozen raspberries

an equal amount of fresh strawberries, washed, trimmed and hulled, and cut in half.

one banana, peeled and cut in thirds

a cup of plain nonfat vanilla

Equal to taste

3 Tablespoons orange juice

Defrost raspberries.  When they are almost defrosted (soft enough to cut up easily but not soggy), put them in the blender or food processor.  Add other fruit.  Blend or process (puree) until smooth.  Add yogurt and Equal to taste (I like a lot because both the raspberries and yogurt are kind of sour).  Blend until smooth again.

You can add a package of blueberries as well.  You can switch and use frozen strawberries and fresh raspberries, or you can use both frozen or both fresh.  I like the frozen/fresh combo because it seems to work well for the consistency.  I don't always measure the Equal or the yogurt, I just put in how much I feel like.

Should make enough for two smoothies.

If you like your smoothies really frosty, you can fill the rest of the blender with ice and process until it is smooth.

Gluten free; not low carb.

For a low carb smoothie:

Cut up 4 or 5 strawberries (or your favorite fruit). Add in to the blender with a Cup of cream, your favorite sweetener to taste (I like a lot of Equal or Splenda), and and a bunch of ice. (I just eyeball it)  You could add other fruits if you wish, as well.  Puree until smooth.  It may take awhile. I like to test it first with a straw before I get it out of the blender to make sure all the seeds and ice are well blended, and that it's sweet enough for me. You can also use whipped cream, Cool Whip, yogurt or milk.  The last two have more carbs, though.

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Pancake Bites

 These are mini-blueberry muffins! Delicious!

Pancake Bites


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Delicious Low Carb Muffins

 This recipe was from

I made them tonight. Delicious! Especially for me because I cannot eat gluten, so almond flour is a good substitute. These are made even better with a little dollop of butter or margarine.
I made them with blueberries.
I will warn you that almond meal/flour is very expensive! I couldn't believe it.

This is gluten-free, but you might have to find baking powder that is gluten free if you react to the regular kind...

These below are not my comments.

These versatile sugar-free and low-carb muffins can be the basis for many variations, including low carb blueberry or apricot muffins.

* 2 cups almond flour (almond meal)
* 2 teaspoons baking powder
* 1/4 teaspoon salt
* 1/2 cup (1 stick) butter, melted
* 4 eggs
* 1/3 cup water
* Sweetener to taste -- about 1/3 cup usually works well -- liquid preferred

1) Preheat oven to 350 F.

2) Butter a muffin tin. You can really do it with any size, but I'm basing the recipe on a 12-muffin tin.

3) Mix dry ingredients together well.

4) Add wet ingredients and mix thoroughly (You don't want strings of egg white in there and you don't have to worry about "tunnels" when you are using almond meal).

5) Put in muffin tins (about 1/2 to 2/3 full) and bake for about 15 minutes.

Variations: Add 1 cup fresh or frozen blueberries for blueberry muffins. For apricot muffins, take a teaspoon of sugar-free apricot jam on each muffin and push it in slightly (it will sink more during baking).

Nutritional Information: Each of 12 muffins has 1.5 grams effective carbohydrate plus 2 grams fiber, 6 grams protein, and 185 calories.

Gluten free and low carb


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Low Carb Cinnamon Rolls

 This was posted on the forum.

It doesn't really taste like cinnamon rolls to me, but it's very yummy and makes a great snack.

Spray cooking spray Pam into a coffee cup
add: 1 scoop or 1/4 Cup vanilla whey protein
1 whole egg
1 packet of stevia or other sweetener
2 Tbsp of cinnamon (to taste)
Mix into a batter.
Microwave for 45 to 60 seconds in the coffee cup. It will puff up but sink back down once you turn off the microwave.
It will come right out the shape of your cup, so slice it into three or four piece, and you can
add a topping such as sugar free syrup, sugar free icing, butter or margarine, greek yogurt or cream cheese. Some like it plain or dunked into coffee.
Mix stevia in the greek yogurt, and make it really sweet if you prefer.


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Cereal Bars

 These are very similar to the Nutrigrain Cereal Bars (actually, I think they are MUCH better).

This below is the recipe from this website My modifications are below.

By: BaylorMom   on  7/22/2003 11:12:49 AM

Here is our favorite! It is very similar to nutri-grain bars. They also freeze well. I just make them and what we don't eat we freeze for another time! I have always doubled the recipe. I buy a 32 oz. jar of preserves so this makes it easy. I use my Pampered Chef Bar pan to make the double batch in (don't know the size, but that should give you an idea of the size, I hope.) This pan works well, but it always goes over a little and some gets in the bottom of the oven!! So, if you don't like that you might want to use a bigger pan. I don't mind b/c it is not a lot.

Fruit and Grain Bars
1 Cup Butter or Margarine -- Softened
1 Cup Brown Sugar
1 Cup Whole Wheat Flour
1 Cup All-Purpose Flour
1 1/2 Cups Oats
16 Ounces Strawberry Preserves -- * See Note
1 Teaspoon Almond Extract

Cream margarine and sugar. Add dry ingredients. Mix well. Add almond extract. Press half of crumb mixture into greased 9 x 13 pan. Spread with preserves. (*Use Strawberry, raspberry, peach or other favorite).
Sprinkle with remaining crumb mixture. Bake at 350* for 20-25 min. Cool and cut into bars.

I used 1 Cup of Almond Flour and 1 Cup of Brown Rice flour instead of the regular flours.

I used Splenda Brown Sugar isntead of regular brown sugar.

Instead of Oats, I used Quinoa Flakes.

Since I was using almond flour, I put in vanilla extract instead of almond extract.

I did not have any preserves, so I used my own concoction-- blended/chopped strawberries and blueberries, with a little lemon juice, and splenda.

It came out more or less like a cobbler when it was still warm...but after it cooked and I put it in the refrigerator, it was more like a cereal bar or cookie. Really delicious, and even if you make it low carb and gluten free like I did, even "regular" people will love it.

You definitely don't want to skip the part about greasing the pan because otherwise it will really stick and be difficult to cut into bars. Make sure it cools down all the way when you slice it.

The way I made it was somewhat low-carb...I am going to try it with some other types of flours, and sugar free preserves, to see if I can make it even lower in carbs.


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Buckwheat Pancakes


* 1 cup buckwheat flour
* 1 tsp baking powder
* 2 Tbsp sugar or Splenda
* 1/2 tsp salt
* 1 egg, beaten
* 1 cup milk
* 2 Tbsp melted butter or margarine

Preheat griddle or large skillet (if electric) to 375 F. Grease lightly with oil. Griddle is ready when small drops of water sizzle and disappear almost immediately.

Mix dry ingredients together; add egg, milk and butter or margarine, beating well after each addition.

Pour 1/4 cup batter for each pancake onto hot griddle. Cook 1 to 1½ minutes, turning when edges look cooked and bubbles begin to break on the surface. Continue to cook 1 to 1½ minutes or until golden brown.

Serve immediately.

I made this same recipe with an added cup of blueberries and it was also delicious. My favorite sugar free syrup is Mrs. Butterworth's!


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Banana Strawberry Collard Green Smoothie

 I got this from

I changed it a bit, though. I put in 3 bananas and about 2 Cups of strawberries. I put in as many collard greens as I could fit in there (probably more like 3 cups). I put in ice instead of water, and I added lots of Equal. To me it would not have been sweet enough without the Equal. I used fresh strawberries, not frozen.  You might not need the ice if you use frozen berries. I always put whipped cream on top.

It is tasty and does taste a little odd, but not bad. It just looks weird because it's so green.

Here is the recipe from that site.

Since I just wrote about green smoothies, I thought I'd give an example of an easy recipe.

I love the combination of bananas, strawberries, and collard greens. I use frozen organic strawberries. It's easy to keep frozen berries on hand so you'll always have them ready for your smoothies.

1 banana
1 c. water
1 c. strawberries
4 c. collard greens

Blend the banana and water. Add the strawberries and blend. Add the collards and blend until smooth.

Gluten free. Not sure if they are low carb or not.  They are very healthy, though!


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Apple Pancakes

 I have to eat gluten free because of allergies, so I have my own gluten free flour mix. I mix together coconut flour, almond flour, soy flour, and a little flax seed, and then sometimes if I have any around, I'll mix in some pre-made gluten free baking mix or garbanzo bean flour or even brown rice flour. It's very high fiber and also when baking, it can be very dry so you might need to mix in a little extra liquid as directed.

I took the recipe from AllRecipes and changed it quite a bit.

3/4 cup low-fat milk (you could sub almond or soy milk, maybe cream)

2 tablespoons apple cider vinegar

1 cup gluten free flour

2 tablespoons Splenda

1 teaspoon baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

1 egg

2 tablespoons butter, melted

1/2 Cup or more unsweetened apple sauce

cooking spray


Combine milk with vinegar in a medium bowl and set aside for 5 minutes to "sour".

Combine flour, sugar, baking powder, baking soda, and salt in a large mixing bowl. Whisk egg and butter into "soured" milk. Pour the flour mixture into the wet ingredients and whisk until lumps are gone. If the batter is too thick, add in more milk and/or applesauce. You want a batter, not a dough.

Heat a large skillet over medium heat, and coat with cooking spray. Spoon 1 large spoonful of batter onto the skillet, and cook until bubbles appear on the surface. Flip with a spatula, and cook until browned on the other side. Be careful not to burn! It doesn't bubble up too much.


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Almond Pancakes

 This is from the back of a package of Dowd & Rogers Gluten Free California Almond Flour that I bought on Amazon. I like them better than the buckwheat pancakes I've been making, and they are lower in carbs.

Ingredients: 2 eggs, 1 Tablespoon vanilla, 1 1/2 Cups almond flour, 1/4 Cup agave nectar, 1/2 Cup water, 1/2 tsp. sea salt, and 1/2 tsp. baking soda.

I also added a half cup Splenda because I like things sweet. I would suggest that you use less sea salt, too.

In a blender (or food processor, or mixing bowl), combine eggs, agave, vanilla and water, and blend on high speed until smooth. Add rest of ingredients and blend.
(It is kind of watery, and these will not puff up, but they're still delicious)

Oil griddle (or use Pam) or large skillet on high heat. Make sure pan is hot before adding batter. Pour pancake batter onto skillet. Pancakes will form large bubbles. When bubbles open, flip pancakes over and cook other side (don't make the pancakes too big, or they will be hard to flip). Repeat with remaining batter.

Makes 8 regular size or 12 small pancakes. I usually eat it with butter and Mrs. Butterworth's sugar free maple syrup. You can make it dairy-free by using margarine or plant butter.


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A Word About Breakfast

 Most of us grew up eating "breakfast foods" such as Pop Tarts, eggs, bacon, sausage, toast, muffins, waffles, pancakes, donuts, oatmeal, bagels, yogurt, juice, fruit or cereal.

Who decided that these are the foods you have to eat in the morning??? I don't know, but for those of us who have food allergies, most of these foods may be out of the question. There are some good gluten-free wheat-free, dairy-free or egg-free substitutes, to be sure. If you're also diabetic, like me, then you still can't have most of these. If you're trying to lose weight, most of them are also not low fat, sugar free or low carb.

There is no rule or law that says you can only eat "breakfast foods" at breakfast!!  So open up your mind (and your palate)! I'm sure that most of us, at one time or another, have had leftover pizza for breakfast. There's nothing wrong with that. Eat whatever you want - salads, sandwiches, veggie burgers....the sky's the limit!  You've probably eaten pancakes for dinner, or Pop Tarts for lunch, so it's not that big of a difference.

Now, having said that, if you're in a hurry to get to work or school, then convenience foods are what you're used to. Try eating healthier if you can. You don't have to grab a Pop Tart (as yummy as they are), or just coffee. You can prepare foods in advance that you just stick in the microwave. Or just make some toast with avocado or peanut butter, or a whole wheat bagel with cream cheese. If you have time, make an omelette with veggies. You know, you can make things like bacon, sausage or omelettes ahead of time and then just reheat them. They also sell packaged versions that you can just microwave.

I usually have Applegate Farms Chicken Maple Sausages for breakfast, along with one gluten free piece of toast, or fruit, or 1/2 of a yogurt. It's a very hearty meal, but relatively healthy. I usually have a sandwich, Atkins meal or salad for lunch, and then something very light for dinner.  Sometimes, though....I'll have leftover salad for breakfast.  So far, the breakfast police haven't come knocking on my door!๐Ÿ˜‚

Here's a fun article about the history of breakfast!

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Suzanne celebrating New Year's Eve!

This recipe section was moved over last month to Blogger. Hope you these recipes - they're all ones I've made and liked.

I did not make most of them up; they come from other sites, or recipes I cut out of newspapers/magazines, or from friends/relatives. I give the source if I know it.

Most of these recipes are gluten-free (GF), low-carb (LC), sugar-free (SF), and/or dairy-free (DF), or they mention ways to make them such. A few are also nut-free (NF) or egg-free (EF). Always check the ingredients! 

When I started this section of my site, I wasn't diabetic, and I wasn't allergic to gluten or dairy. When I did search for good recipes, there weren't as many back then. Now there are tons! 

Note: All photos are mine. ~Suzanne


A Word About Breakfast

Almond Pancakes

Apple Pancakes

Banana Strawberry Collard Green Smoothie

Buckwheat Pancakes

Bunless Bacon Egg and Cheese Sandwich

Cereal Bars


Low-Carb Cinnamon Rolls

Low-Carb Muffins

Pancake Bites


To Die For Blueberry Muffins

SALADS ๐Ÿฅ—๐ŸŒฟ๐Ÿƒ๐Ÿฅฆ๐Ÿฅ’๐Ÿ…

90-Seconds Keto Pizza In A Mug 

Best Ever Green Bean Casserole I added in some soy sauce and bacon. Yummy!

Broccoli Casserole

Cauliflower Latkes  ("potato" pancakes)

Crispy Green Beans

Fried Cheese Turkey Quesadilla

Garlic Butter Broccoli

Green Beans and Bacon

Green Beans and Bacon Use less lemon juice; cook green beans well if you like them softer like I do; don't overcook the bacon.

Green Eggs and Ham

Grilled Turkey and Cheese

Herb Roasted Potatoes

Honey Glazed Carrots Delicious!

How to Cook Asparagus Great recipe!

Kathleen's Stuffing

Keto Pigs in a Blanket

McGlone Sandwich

Nancy O'Connor's Creamy Garlic-Chive Fauxtatoes

Perfect Cranberry Sauce

Pizza Buns

Sautรฉed Asparagus Easy and yummy

Smoky Refried Beans

Spicy Slaw Good with Pulled Pork Sliders!

Spinach Side Dish

Stir Fry Broccoli

Stovetop (Skillet) Cornbread I used oatmilk instead of regular milk and Splenda instead of sugar.

Three Cup Vegetables

Vegan Cole Slaw also gluten free and dairy free!

Zesty Broccoli Casserole


Asian-Inspired Tacos

Asian Meat Loaf

Barbecue Chicken

Barlow's Blackened Catfish

Best Pan-Fried Pork Chops

Chicken Curry

Chicken Cutlets Parmesan

Chicken Strips

Chicken Tacos

Chinese Dumplings

Crispy Baked Chicken Thighs

Easy Baked Boneless Skinless Chicken Thighs  The best chicken I've ever made, and super easy!  

Easy Beef Enchiladas I just added some onion powder after draining the beef.

Easy Italian Chicken

Fajita Turkey Burgers

Fried Catfish

Garlic Chicken and Spinach

Garlic Mustard Chicken Breasts

Garlicky Lamb Chops

Healthy Cheesy Hamburger Pasta

Delicious Salmon So easy! 

Kathy's Easy Baked Mexican Chicken

Low-fat Vegy Burrito with Hummus

Mississippi Roast

Nourishing Chicken Soup - Delicious and very easy to make. It has no noodles, so it's gluten-free. However, I used Noodle Revolution Egg White Noodles from Pure Traditions. They're low carb as well as GF. I used the Easy Baked Boneless Chicken Thighs recipe above for the chicken. It's a very hearty soup - like a meal. 

Oven Roasted Pulled Pork

Pizza Hash

Pork Chops in Black Beans

Pork Chops in Black Beans So good!

Pulled Pork Sliders

Rosalys' Meat Loaf

Salmon Hash

Salmon Tacos So good!

Sausage and Peppers

Slow Cooker Chili (add more spice)

Sophia Loren Chicken

Spinach Ricotta Dumplings

Basic Stir-Fry

Tex-Mex Mini-Pizzas

Turkey Mini Meat Loaves

Veggie Quesadilla

Veggie-Turkey Burgers

Chocolate Syrup

Farmer's Dressing

Gluten Free Cheese Sauce

Keto Cheddar Bay Biscuits Delicious - just like the Red Lobster biscuits!!

Low-Fat Ranch Dressing

Low-Carb Honey Mustard Vinaigrette

McGlone Coffee

Peanut Butter Sauce/Dressing

Pumpkin Spice Drink


Spicy Honey Mustard Dressing

Traci's Adobo Seasoning

A Word About Veggies

DESSERTS ๐Ÿฅง๐Ÿง๐Ÿฐ๐ŸŽ‚๐Ÿจ๐Ÿง๐Ÿฆ๐Ÿฏ๐Ÿฅค

Almond Flour Banana Bread

Banana Dessert

Banoffee Pie I'd never heard of this UK dish until it was mentioned in a "Supergirl" episode, so I had to make some. It was really good! This is a low-carb and egg-free version. I made mine with dairy-free whipped cream, but you can use any kind that suits you.

Caramel Cake 


Cinnamon Apple Crisp

Keto Caramel Sauce French Chocolate Cake

Gramma's Apple Bread Pudding I've made this with GF bread and somewhat low-carb bread. Delicious!

Homemade Nutella Easy to make dairy-free and sugar-free 

Keto Caramel Sauce Most delicious stuff ever and super easy to make!

Keto Cupcakes

Keto Gingerbread Loaf Cake

Keto ice cream

Keto Ice Cream Super easy!  

Low Carb Cherry Pie

Mug Cakes

Peach Soufflรฉ

Pumpkin Rum Raisin Ice Cream

Red Velvet Cake

Spiced Pumpkin Cheesecake (make this GF easily with GF gingersnaps, and/or low carb with Splenda)

Sugar Free Blueberry Muffins Not low carb nor GF

Sugar free Chocolate Sauce

Sugar-Free Flourless Pecan Cake

Sugar-Free Raspberry Fool

Velvety Chocolate Pudding



Best Keto Brownies  (I drizzle a little melted chocolate on them)

Brown Sugar Fudge  Delicious and easy to make gluten-free, dairy-free and low-carb.

Brownies Cockaigne  This is from Joy of Cooking. I used honey roasted pecans.  These are neither GF or low carb, but I'm sure you can adjust them to be either/both. Also, I had to bake it an extra 10-15 minutes for it to set.

Butterscotch Brownies or Blondies

Candy Cane Chocolate Chunk Cookies

Chewy Raisin Shortbread Bars

Chocolate Chocolate Chip Cookies

Chocolate Truffles

Cinnamon Crackles

Curled Almond Cookies

Deceptively Delicious Brownies

Easy Homemade Buttered Rum Fudge (So good!) Not Low-carb.

Eggnog Cookies

Flourless Chocolate Cookies

Flourless Chocolate Fudge Crinkle Cookies melt in your mouth deliciousness!

Gingerbread Men

Gingerbread Sandwich Cookies

Grain Free Tahini Brownies

Keto Chocolate Snickerdoodles Picture of mine

Keto Coconut Cookies

Keto Sugar Cookies

Low Carb Lemon Bars

Lemon Coconut Truffles

Low Carb Lemon Bars These are DELICIOUS!! 


Marshmallow Haystacks

My Favorite Christmas Cookies

New Orleans Style Pecan Pralines With Splenda

New Orleans Style Pecan Pralines With Splenda (sugar free version of the one below)

Paleo Gingerbread Cookies These were great at Christmas. I subbed Splenda brown sugar and some maple syrup for the maple sugar; oat, rice and lupin flour for the cassava; Crisco for the coconut oil; regular vanilla for the ground; left out the pepper; and added a little more cinnamon.

Peanut Butter or Cashew Butter Cookies

Peanut Butter Cups

Pecan Balls


Sugar Free Coconut Cookies SF, GF and low carb!  Easy to make DF.

Sugar Plums

Thumbprint Cookies Literally melt-in-your-mouth goodness! Dairy- and egg-free. To make them GF, I used 1 Cup of almond flour, 1/2 C. of oat flour and 1/2 C. of quinoa flour (it's what I had). Also, I used sugar free preserves and Splenda.

Triple Chocolate Pumpkin Brownies Amazing!!

Cookies and candy I made at Christmas!

Two-Toned Fudge

White Chocolate Holiday Cookies (FANTASTIC!)

White Chocolate Peppermint Pretzels (I've made these many times, and everyone loves them. I use gluten free pretzels. Also, this is not low carb. You can make it slightly less sugary if you just drizzle the white chocolate on the pretzels and sprinkle the crushed peppermint, rather than dipping it.  Either way tastes great! Picture of mine

World's Greatest Sugar Cookies

Updated 4/14/24

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