Rosemary Garlic Mustard Chicken

Another yummy marinade. We ate these last night, and while I thought my men would be less fond of these due to the herbs; turns out they were both impressed! This dish reheated really well, with no stale chicken flavor at all. The grill helps out there a lot! If you like rosemary, you will be a fan. The mustard in the marinade is not too strong, just lending a sophisticated flavor. The addition of ginger and horseradish makes this marinade unusual. But trust me it works.

Rosemary Garlic Mustard Chicken

3 tbsp Dijon or brown mustard
2 tbsp pureed horseradish
1 tbsp wine vinegar
1 tbsp dried rosemary
3 tsp minced garlic
1 tsp ground ginger
1 tsp olive oil
1/4 tsp salt

1 1/2 lb chicken breast

In a gallon size bag, combine all marinade ingredients. Add the chicken. Marinade for 3-4 hours. Remove chicken from marinade and grill until no longer pink in the center.

Amount of marinade will vary:  6 oz serving   180 calories   1.5 net g carbs


Now just add some sauteed summer squash and you have a nice meal. These chicken breasts would also be wonderful in a salad with some quality cheese and a light vinaigrette.

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Kalua Pork Under Pressure

It is cold here...and dreary inside and out. I would love a vacation to the islands, so today I tried to make a taste of Hawaii. OK, so I cheated. A lot. I did not bury a pig in a pit in the back yard for hours. Since my family owned a barbecue restaurant when I was a teenager, I know that some folk--even here in Oklahoma-- actually do cook the whole pig. I recall being really uncomfortable when we had a whole pig in the back kitchen. We girls would go and cover its head with a napkin so we didn't have to see the face. It was a weekend long process to slow roast those. I never hung around for that part, but I will admit they are tasty. (I spend most of my life suppressing the thought of butchering. I would have starved as a pioneer.)

So not having a whole pig, hurray, and not having the whole weekend, and certainly unable to dig a pit in the frozen earth....the next best thing is slow cooking. You and I could do that. Just use the same recipe and devote about 10-12 hours for the crockpot to work its magic. I have a new toy though. A multi-cooker. It is both a slow cooker and a pressure cooker. I had been in appliance envy ever since I saw Maria offer one as a prize. Finally broke down and did some research and bought a less pricey model, the Nesco. Now I am in that awkward stage of getting to know it. I may be in love. I feel a little guilt though. I have had a long term relationship with my current crockpot and pressure cooker. Wore the glaze off the crock and had to replace it with a Goodwill crock that does not match. Can you say ugly? My pressure cooker is the stovetop variety. It needs a new gasket and I seem unable to get one ordered. While I love it, it does need babysitting while I constantly adjust my burner to keep it at the right pressure. Kinda like watching a toddler and being unable to complete a thought. You never know what it is going to do next. Retiring these beloved kitchen tools just seems sad. When I think of all the meals they fed my boys...

But just as I am adjusting to a new season of life as a nearly empty nester, I guess I can let go and reward myself with a few upgrades. The fact that Pearson is still home for a month or so, I should enjoy feeding him. He loved today's selection. He will miss mom's cooking when he is in his apartment, right? This simple, so simple recipe smells so delicious, I am betting half the neighborhood would come visit me if I get lonely.

Purists would say to use Pink Hawaiian Sea Salt. Purists would also want you to wrap the pig in leaves and bury it in the pit. I am a cheater. Go buy the salt if you can find it. I might. But in the meanwhile, sea salt works for me. My all time favorite Wright's Liquid smoke does all the flavoring work you need. Mesquite is amazing.

I made a rather small batch today because I am using the pork roast as my Triple Play meal for the week. The other half is cooking with Italian flavorings as we speak. Hopefully that one will be good enough to share.

Kalua Pork Under Pressure

2 lb Pork Roast (or larger)
1 tsp coarsely ground sea salt
1 cup water
2 tsp Wright's Mesquite Liquid Smoke 

Cut the roast into 2 chunks. Rub the surface with sea salt. Place water in the cooker. Stir in 1 tsp of the liquid smoke. Place the pork on the steaming rack. Cook for 40 minutes under high pressure. Let the pressure come down naturally. Remove the meat and shred with two forks. Use a portion of the collected broth to moisten the meat as you desire. Stir in 1 tsp additional liquid smoke.

Slow Cooker directions: Follow the same steps and cook for 10-12 hours on the low setting.

Serves 6-8.   Less than 1 carb for the pork. A cup of cooked cabbage is 4 net carbs.

Native Islanders often eat Kalua Pig with cabbage, braised or raw. I sauteed some in bacon grease and steamed it the last 3 minutes of cooking by adding 1/3 cup of water to the pan. Let the water evaporate and it is just right. Cauliflower rice would be a close to traditional paring as well. For the non low carbers, this dish makes amazing sandwiches. Make some low carb bread: you won't be sorry.

If you want to check out the cooker I bought, check out this video. I am not representing this product in any way and am not compensated for any endorsement.


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Hummus Cruciferous

I ate a lot of chickpeas/ garbanzos in my vegetarian days. I like them, but have to admit it was more often the flavors added to them that I liked rather than the legume itself. Alone, I always thought they tasted kind of musty. Who needs that? I did like the lemon and pepper flavors I used to bake them up into little crunchy snacks. No, I don't have a substitute for those I have always like hummus, but not the bland, pre-made variety. I like lots and lots of lemon. And tahini. Love tahini! And garlic. I mean what kind of husband does not like all that? So if it was not the humble pea/bean that I liked, why not try an alternative substance? Why not consider every low carber's favorite go-to substitute?

The story:

Here I am in the middle of my prep day, three crockpots going,  my second tray of roasted veggies in the oven, salad still to be made, and I stop to play with dip? Blame it on the cauliflower. Friday night I steamed a whole head. We ate half. The other half was just sitting in the fridge begging not to end up in leftover hell (my trash). Granted, I was so tired Friday night, I hadn't even properly wrapped the leftovers. Unless the serving bowl with a plate resting on top counts. Did I say I was tired?

So while trying not to munch all the roasted cabbage while I was in the kitchen, I grabbed the cauliflower. I had been thinking about this for a while, having seen this post  from The Cavewoman Cafe--with a very a while back. It had lurked on my Pinterest list of things to try someday. Today turned out to be the day. Besides, I was looking for a really flavorful way to make my school lunches tastier. This will last me all week.I changed up a few things, but the whole idea is inspired.

I have been Intermittent Fasting recently, so that means skipping breakfast. That saves me a little time on prep day. No breakfast casserole to prepare. (Hubby is on his own since I leave earlier) So rather than prepare my lesson plans, I do this while I still have light to photograph it if the recipe works. Woohoo. I love it. Unfortunately, my dear hubby does not appreciate cumin and lemon as much as I do. He can have his peanut butter, I will take this! Some times I just do not get that man. What is not to love here?

So this is my amazing cauliflower based hummus like dip. I gave it a funny Latin sounding name that is just too much fun to say. You do "get it" right? Still more fun to eat it though. At least for some of us. The hubby will have to settle for the awesome name...and a happy wife.

Hummus Cruciferous

2 cups steamed cauliflower
1 tbsp tahini (I used my home made version, Low Carbing Among Friends II page 263. )
1-2 tbsp lemon juice (I like 2, but I really like lemon)
2 tsp garlic puree
1 tsp dried parsley
1/2 tsp cumin 
1/2 tsp sea salt
1/4 tsp smoked paprika
pinch of red pepper flakes (optional)

Process all ingredients in a food processor or blender. Chill. To serve, garnish with a sprinkle of smoked paprika. Serve with vegetable dippers.

Serves 12 at 16 calories  1.4 carbs per serving

This is lighter, less pasty than traditional hummus. The flavor is really close, though. It is great with celery sticks, but red bell pepper would take it up another notch. My lunches are going to be so delicious this week.

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Thai Meatballs

These are amazing little morsels of deliciousness. Nothing like an Italian meatball. Easy too and compliant with the Whole 30 I am doing this month.

Cilantro is the star in these. A lot of cilantro. If you don't like it--and some do swear it tastes like soap--maybe parsley would do. Keep these meatballs in mind when you have at least half a bunch of cilantro lingering in the crisper. It's fine if it is getting a little limp; we are baking after all. These are so good, however, you may just want to add cilantro to the grocery list just to make these meatballs. Yep. That good.

I made these Sunday during my prep day cooking. I have been munching on them all week. They were great reheated for my lunch bag. I even snuck a few cold. Not bad. They may not be the prettiest meatball, but that is because I used the super quick square meatball technique. I just pat the meat out into a square on my cookie sheet, then score it with a knife. Quicker than rolling meatballs by hand. Once they are baked, you cut them apart along the score lines. I would tell you that it is easier to make perfectly uniiform meatballs this way, but I still seem to get different sizes. Sadly, I must be spatially challenged. I can't cut brownies evenly either. oooh that's a nice thought. Brownies. Maybe come February.

Thai Meatballs

1 1/2- 2 lbs ground beef
1/2 to 3/4 bunch of cilantro, trimmed and chopped
3 tbsp almond flour
1 egg
1 tbsp chia seeds
1 tsp minced garlic
1 tsp onion powder
1 tsp salt
1/2 tsp black pepper

Sauce:
3 tbsp lime juice
1 tbsp water
1 tsp crushed garlic
3/4 tsp fish sauce

In a large bowl, combine ground beef, chopped cilantro, almond flour, egg, chia seeds, minced garlic, onion powder, salt and pepper. Mix well. Roll into balls or line a cookie sheet and pat out the meat mixture into a square or rectangle. Score according to the size of meatball you prefer. Bake at 350 degrees for 25 minutes (or until no pink remains for larger meatballs). Cut along the score lines to separate the meatballs.  Let cool for 5-10 minutes. While meatballs are cooling, assemble the sauce. Into a gallon size ziploc bag, add the lime juice, water, crushed garlic and fish sauce. Knead the bag with your fingers to combine the sauce. When meatballs are just cool enough to handle, add them to the bag. Close the seal and shake to coat all the meatballs with the sauce. Serves 6.

Per Serving: 437 calories  1.7 g net carbs   29 g protein  34 g fat

My advice is not to skip the fish sauce...just make sure your brand is sugarfree.  If you must, then substitute tamari or soy sauce. Even the hubby who is not so crazy about cilantro likes these. The cilantro flavor mellows with baking, but still lends an exotic touch to the standard meatball fare. Got a few of these darlings in my tummy, and now I am ready to go shopping for a mother of the groom dress. My oldest's wedding is not too far away now. Early March is looking to be a very busy time. I know that craziness is usually reserved for the mother of the bride, but the kids are holding the wedding in our hometown rather than hers, so some of those details are left to me. Plus we may be housing a few guests that week. So much to get done. I am so excited though. It will be a beautiful wedding.


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Superfast Breakfast in a Mug Italiano

Life seems to be running in super fast motion lately. I feel like someone hit the fast forward button. It is all good, all exciting stuff, but finding time to create recipes has been a challenge--at least blog worthy recipes.

This morning's breakfast was the fastest hot breakfast you can ever make. Just about as fast as having your breakfast muffins already made. I highlighted this method recipe in the April Diner News. This variation has an Italian theme, and takes advantage of some prep ahead steps like most all my Diner recipes do. For Memorial Day, we grilled some brats, dogs and Italian sausages. Of course we made enough for leftovers. I love leftovers. There is always something new you can do with them. Like this. The Italiano Breakfast in a Mug. Be sure to say it with that accent and your family will like it even better.

Italiano Breakfast in a Mug

2 eggs
1 chicken Italian Sausage or 1/2 pork Italian Sausage, pre-cooked
1 small handful of fresh spinach leaves
1 tbsp of sun dried tomatoes

Break the eggs into a microwave safe mug. Beat them with a fork. Slice a cooked sausage and add it to the eggs. Throw in a handful of spinach leaves and a spoonful of sun dried tomatoes. Stir it all together and cook in the microwave for a minute. Check the eggs, and stir a bit if you like. Cook an additional 30 seconds to 1 1/2 minutes. (this go around, mine was done with a total of 1 1/2 minutes, but ovens may vary.)

Using the Sprouts brand, the Chicken Sausage version, with a whole sausage is 399 calories and 6 net carbs. Using a pork Italian sausage, a half sausage is 394 calories and 6 carbs.

The hubby loved this one. How easy is that? You could add some cheese if you want.

The mug is sitting on one of those projects that has been keeping me busy lately. I am in the midst of founding an alternative education program for teens. We will serve those with different learning styles who are just not a good fit in the standard classroom. So much has been going on with that! The hurdles are overcome, and most everything is falling into place, but so much work is yet to be done. I will be signing the contract this week for the 6000 square foot old house we will be leasing. It is a good deal, but we agreed to do a lot of the build out to save money. Life is about to get even busier as we learn how to refinish hardwood floors, and paint old metal cabinets and such. The house we are getting was built as an orphanage, and has been a women's halfway house for a few years. LOTS to be done! Oh yeah, that table I was explaining. I picked up a water damaged table at a garage sale for $7.50. We had some Oklahoma history books donated in bulk, so we took the pages from one and Mod Podged a new top. The kids can't help but learn a bit of history while they sit at this table. I can't wait to get back to teaching. I have missed it this year. This program is so special, and there are kids who really need a different academic structure to thrive. Now I just have to go find the students, and get the parents to let them enroll. Our team is taking a huge financial risk, but it is a calling for all of us. Similar programs have been successful,  so we are jumping in! As busy as we will be, I see more of these breakfasts in our future. Not even a skillet to wash!

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Miracle Made Mayo

Mayonnaise. It seems you love it or hate it. I am not the norm, as I can take it or leave it. I actually prefer mustard. Dare I even mention that Southern staple, Miracle Whip? In my part of the country, the two are often interchanged. Since my mom was never a fan of mayo, but even less partial to mustard, Miracle Whip was always in our refrigerator. My grandma loved the stuff, and always called it mayonnaise. If she sent my Papa to the store for mayo, it was Miracle Whip he brought home. I know, I know...crazy but true. That is what went into our potato salads, pea salads and sandwiches.

I still like the sweet, tart flavor I grew up with. I don't like the chemicals and frankenfood, though. My youngest son likes Miracle Whip, but does not do the corn syrup and chemicals. I made this for him. It is healthy; a bit thinner than the stuff in a jar but who cares? Great fats and good flavor with no chemical thickeners. Once you have mastered your style of making a home made mayo, it goes together in a snap. There are tons of different ways to make home made mayo. Some are time consuming, some a quicker, but tricky. I have made several batches that refused to thicken, or have "broken" or failed in some way I could not detect the problem. I gave up years ago trying to perfect mayo. Afterall, it certainly didn't keep me stocked long, being made with raw eggs. I didn't know how I could trust to eat it after just a couple of days in the fridge, and I surely wasn't going to drag out the blender ever couple of days just for a little mayo.

Then I learned that it can be easily and quickly made with an immersion blender. True, it sometimes didn't work for me then either, but at least it was quick and less mess. There are lots of tutorials for this method on YouTube, so go there before you try it. Note: None of the videos use my favorite recipe, but they will show the technique.) The trick I finally learned after reading scores of blogs--the one that finally got things to work consistently for me, is using warm eggs. Let them sit on the counter, or soak in hot water for a few minutes. Once I even warmed cold eggs in the microwave for 12 seconds. The chemistry of it all seems to work best this way.

When I learned that mayonnaise could be lacto-fermented like the salsa, escabeche, kraut and carrots I had done, I was sold. It had taken me a while to accept the idea of lacto-fermentation, but once I did, I was sold. Just adding some whey to this home made mayo makes it last for weeks. Even those on the fence about mayo can use it up in that amount of time. Since I make my own yogurt, I always have lots of whey with live cultures. I just stir it in after processing the mayo, then let it ferment for the day on the counter. Then in the fridge for the duration. I can't discern any fermented flavor either. The batch we are finishing up today was made on January 6th, and it is still fine.Considering the added health benefits of probiotics, I will never make it another way.

But I will make it. We don't do many sandwiches, but mayonnaise can be used in salads, salad dressings, casseroles, dips, etc. The mayo today was great stirred into the tuna salad and served in a red pepper boat. If I do want a sammie, using my Mr. Peanut Bread or Almond Butter Bread, the Miracle Mayo version is my condiment of choice. It takes me back. The texture of the bread is perfect, the taste of the whip is right. A real sandwich with no compromise. Today, hubby got his tuna sandwiches for lunch. I made finger sandwiches for him using my Almond Butter bread with the tuna salad.

First the Mayo.

Olive and Coconut Oil Mayo (plain or lacto-fermented)


2/3 cup light tasting olive oil
1/3 cup coconut oil
1 egg
2 egg yolks
2 tsp Dijon mustard
2 tsp apple cider vinegar
1 tsp lemon juice
1/4 tsp sea salt


Allow eggs to come to room temperature. Add the egg and yolks to a tall jar or plastic container  just large enough to fit the immersion blender. Add in the mustard, vinegar, lemon juice and salt. Heat the coconut oil to liquid state, and carefully add it to the egg mixture. Pour the olive oil over that. Place the immersion blender at the bottom of the container. Give it several short bursts to blend the eggs. Do not move the blades up. When the eggs take on a white appearance, run the blender and very slowly move upward until all the oil in incorporated and the mixture is thickened. This should not take more than a minute. The mayonnaise will become more firm upon refrigeration. Should the mayo break and become separated or refuse to thicken, try adding another egg yolk.


If you would like to extend the freshness and add probiotics, add a tablespoon of whey (the clear liquid from a yogurt with live cultures). Stir the whey in by hand. Leave the mayonnaise on the counter for 8 hours, then store in the refrigerator.


If you do not want the slight coconut flavor, choose an expeller pressed/refined version of coconut oil. If using a flavorless coconut oil, you may want to change the ratios of oil to half and half. The coconut flavor stands out too strongly if using the flavored oil in a 1:1 ratio. Do not use extra virgin olive oil, unless you want the olive flavor to dominate the mayonnaise.

Now you have your healthy mayo. If you want the Miracle version, read on. If not, don't tease me for being a Southern girl! This is yummy. This recipe is for a small portion, but you can double or triple with no problems.




Miracle Made Mayo
3 rounded tbsp mayonnaise
3/4 tsp apple cider vinegar (the type with the "mother" included is the healthiest)
3 drops liquid stevia
a pinch (1/16 tsp) paprika
a pinch (1/16 tsp) garlic powder


Stir all ingredients together. Let flavors blend an hour or more if possible before serving.
Each Tbsp has about 100 calories and less than one carb.

This is great on sandwiches. The advertising says "a sandwich just isn't a sandwich without the tangy zip"....so if you miss it too, try this with an Almond Butter Bread finger sandwich. This sandwich is a sandwich!

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Rotel Red

Obviously I like chili. It is one of those foods I could eat almost every day. Summer or winter, chili always sounds good. I even tried to make chili when I was trying to eat vegetarian. This is better.

Chili is one of those foods I can change up with my mood, the ingredients in the cupboard, the time I have, etc. My absolute favorite is my 24 Hour Chili, because the extended cooking time does so much for the flavor. That is one of those recipes I like to keep handy in individual servings in the freezer. Great when I don't wanna cook. Sadly for me, I don't always have that in the freezer. Like today, when the cold rainy weather made me crave a good bowl of red.

Checking my cupboard, I discover that I MIGHT have all the ingredients for a quick pot. Forget the long slow simmer today. I am hungry. I put the lunch items I packed for hubby back in the fridge. I will eat those another day. That is what happens when chili calls. Fortunately, since he is happily dining on my orginal planned meal, I can sneak in some ingredients he won't eat. Ha! I go digging for the can of Rotel tomatoes with chilies. I always buy that, despite knowing my husband threatens to call the fire department when I add it to a recipe. Even when I dilute it with lots of other ingredients, he breaks out in a sweat. He won't be eating today, so I reach for the can opener.

This chili is thick. Really thick, because I have half a can of pumpkin leftover from a Rumple I made for dinner last night. (Remember Rumple from the November Diner News? It is nice and spicy too.) I must be on a roll with the spiciness, poor hubby. Maybe it is hormones? I love adding pumpkin to my chili because it adds a touch of sweetness and makes it look more like those cans of Wolf brand I remember from my single days. Sad to admit but yes, I would eat chili straight from the can back in college and my early working days. Who would have thought that girl would ever write  a cookbook?

This is easy to throw together, and easy to change ingredients around to suit your tastes. Almost everything here is a cupboard staple. It is hard to go wrong with chili. .Never made a bad one. Never won a chili cook-off either, though. Oh well, suits me.

Rotel Red

1 1/2 pounds lean ground beef
1/2 chopped onion
10 oz. can Rotel type tomatoes with green chilies
1 cup pumpkin puree
6 oz. can of tomato paste
2 cups water or beef broth
1 1/2 tbsp chili powder ( mine was guajillo, but you can choose milder)
1 tbsp cumin
1 tbsp cocoa powder 
1 tsp onion powder
1 tsp powdered Mexican oregano
1/2 tsp salt or to taste

Chop onion. Brown onion and beef in a dutch oven. Drain fat if not using a lean grind of beef. Stir in tomatoes, pumpkin and tomato paste. Slowly add the can of water while stirring. Add spices and cocoa. Simmer at least 30 minutes.  Check salt and serve.



The leftovers are going into the freezer so the next day I am on my own for lunch, this will be a no brainer meal that will make me happy. For more ideas on what to do with lots of chili, check this post. Come to think of it, maybe a chili stuffed omelet would be good tomorrow morning.

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Coconut Curry Chicken Nuggets

I hate hearing the talk about what goes into chicken nuggets. And believe me, I don't want to know about it. I love the concept of chicken nuggets, so what is a girl to do? As usual, make her own. These are not breaded and fried, and they don't need the breading to impart flavor. These have a fantastic flavor all their own. Leave the ketchup and honey to the sugarvores. We have Coconut Curry Nuggets. Kinda a take off of the Naked Nuggets I told you about in the October Diner News, but these are better.

Nuggets are fun. Fun color with the curry. Fun to pick up with your fingers. Fun to surprise your friends with the secret ingredients. All so good for you too! Great for dinner and lunch boxes too. Make a big batch and freeze them up for later. You will be so glad you did! They might even be a go to late night snack.

You can buy pre-ground chicken and mix it all in, but I prefer to grind my own in my Ninja. It really is easy.

Coconut Curry Chicken Nuggets

1 1/2 pounds chicken breast or ground chicken
1/2 cup finely shredded unsweetened coconut
1/4 cup chopped cilantro
1 egg
2 tsp curry powder
1 tsp garlic powder
1/2 tsp salt
1/4 tsp red curry paste


Grind your own: Trim fat from chicken breasts. Place them into the food processor and blend until coarsely chopped. Add the coconut, roughly chopped cilantro, egg, curry, garlic, curry paste and salt. Process again until ingredients are well mixed in and the chicken is smoothly ground. Proceed to cooking instructions (below)

Pre-ground: Place chicken in a large bowl. Add coconut, finely chopped cilantro, egg, curry, garlic and salt. Stir or mash by hand to incorporate all ingredients into the chicken. Proceed to cooking instructions below.

Pan Fried: Melt a tablespoon of coconut oil in a skillet over a medium heat. When hot, drop large spoonfuls of the chicken mixture into the skillet. Use the back of a spoon dipped in the coconut oil to smooth the tops and shape the nuggets in the pan. Cook a few minutes until the bottom is browned. Turn with a spatula and brown the other side. This will take just a couple of minutes.

Oven Baked: This method allows you to bake more at a time than the skillet method, sacrificing only a little bit of browning. Spritz a rimmed cookie sheet with olive oil or brush with melted coconut oil. Drop by large spoonfuls onto the sheet. Use an oiled spoon back to shape and smooth the nuggets. Bake at 350 for 15 minutes or until cooked through.

6 servings:   159 calories   1 g net carb     1 g fiber      6 g fat      23 g protein

These nuggets will be yellow tinted from the curry powder. I think my guys secretly did not want to like them, as they tend to shy away from Indian restaurants and always look concerned when I say curry. It always amazes me when they announce they like a new curry recipe everytime I serve one. Never fails, like it is always a surprise to them! Oh well, at least it is a good surprise! One of these days they might admit to liking curry.

The flavor combos are great in this dish. None of the spices are overpowering, and the coconut is not too strong. They have enough flavor though, that they will hold up to be eaten at room temperature in lunch boxes or for picnics. They would be great sliced and added to a spinach salad. They could be made into meatballs too; similar to the recipe from which I adapted my version, a Mark Sisson recipe in Primal Blueprint Quick and Easy Meals. They would also be made into full sized patties for a yummy sandwich.

This is one of the arsenal of Paleo friendly recipes I am featuring in February's Diner News. Included are several ways to flavor ground meats for make ahead Paleo fare. Even if you are not following a Paleo eating plan, this recipes serves all low carbers with a great change of pace. Delish!

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Sunbuttery Salad

Can you say "healthy?" I thought so. Sometimes saying that with "yummy" in the same sentence is not so easy. Easy here though! Yesterday I busied myself making some more home made nut butters. Sunflower seed butter, commercially known by its brand, Sunbutter. I put the recipe I use in the January Diner News under the blender feature. My Ninja does right by nut butters. It made a way too delicious tahini yesterday. I have to hold myself back on that stuff! (more on that one in another post, as I am still playing around with it)

There are two camps when it comes to nut butters. Raw or Roasted. Here, I am on the fence. Raw is more nutritious, especially soaked. I admit I seldom take that time. Roasted, however has a huge flavor appeal for me. So I vote to compromise. I use half and half. My version of Sunbutter is not quite as good as peanut butter, but then it is not a legume either, with more of those objectionable qualities. I like to ignore those because I doubt I will abandon my love of the peanut forever. Still, a step in the right direction is a good thing. First step, moderation. Second step, healthier substitutes.

Part of the moderation step is not to eat this stuff by the spoonful out of the jar. I tried making some coconut oil candies with it, but it just wasn't all that...at least not in comparison to my peanut butter variety. Trying to lessen sweet treats, after all, except for my daily coconut oil treats. Who needs to feed a sweet tooth to be healthy?

I switched my brain to salad, yah, that's healthy, I tell myself. Turns out I am right. This salad is terrific. Not only that, but it does not require lettuce. Do you ever get tired of lettuce like I do? Even when I have a fresh salad in jar looking down at me from the top shelf of my fridge, sometimes I just can't face another piece of lettuce. That is why this salad (and its delicious dressing) is so great. It doesn't taste like all the rest. The dressing is so good I could eat it by the spoonful and be happy, but I am also pleased with how it flavors cucumber, a veggie never known to be my favorite. That is an understatement of my feelings about cucumber, but the creaminess of the avocado makes up for it. I threw in some of my favorite leaf in the world--cilantro, so it has almost a Thai flavor here. You decide what it tastes like. I just know this fusion is good, and I will definitely make it again the next time a cucumber finds its way into the crisper drawer.

First the salad--you decide what goes in, but I added bite sized chunks of these--cucumber, roma tomato, and avocado. Onion lovers might appreciate a little red onion. Then a handful of chopped cilantro. I added some crumbled bacon, but it was kinda lost, so I would not bother the next time. Make enough for 4 large servings. Now that dressing...oh yeah.


Sunbuttery Dressing


4 tbsp sunflower nut butter (home made or the Sunbutter brand)
3 tbsp water
1 tbsp tamari or coconut aminos
1 tbsp apple cider vinegar
1 clove of minced garlic
1/2 tsp lemon juice
1/4 tsp red curry paste
salt to taste if your butter is unsalted

Blend all ingredients by hand or in a bullet blender. Pour over salad greens or use as a dipping sauce.
1/8 recipe  84 calories   2 g net carbs

Up the curry paste if you like. I feed a lightweight when it comes to spiciness, so just a tad is all he will eat without sweat beads popping out on his forehead. I however, once won a pepper eating contest. Just how did we get together? I digress...This is a good side for some simple grilled meat. Nothing fussy needed.

If you like the jar the dressing is in, I got mine at Hobby Lobby. These jars are perfect for small amounts of home made condiments. The tight seal keeps everything fresh. Sometimes, I use my chalk marker to write what dressing is inside and the day I made it, so I don't forget. The chalk just washes off when it is empty.


My oldest son and his girlfriend are coming for the weekend, so I had better get to my dinner preparations. I am thinking Kristen might like this salad--too bad I ate it all up for lunch!

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Simply Celery Celebrity Soup

Love all that alliteration and I love this recipe! Today's soup is especially good for those who are suffering from seasonal colds and flu bugs. I really do believe chicken soup has healing properties. I don't know about the science of it all, but I do believe there is more to most stories than science types will admit to.

I am not sick, but I am a bit on the cold side. Even after three cups of coffee. So, I decided to make some soup. This particular version got its cutesy name from my ingredient list. Having picked up some Wolfgang Puck Free Range Roasted Chicken Stock, I wanted to try it. It just happens to be another of my Big Lots finds. I always sample first before I buy big. Loving the fact that it is free range, I paid 30 cents more than for an unknown brand. Just one carb and ten calories. I like to make my own stocks, but I tend to use more in the wintertime than I have time (or rather, the discipline) to make. Thumbs up. Not a fantastic flavor, but good and not too salty.

I love the flavor of cooked celery, so I added the remainder of my bunch. Probably about 5 ribs. For extra flavor, I added the leaves as well. I wanted this soup to be simple--not too many complex flavors, so I reached for another celebrity favorite--Paula Deen. I love her Poultry seasoning with the grinder top. I didn't want any carrots or onions competing with the celery. This spice blend has a bit of sea salt, black peppercorns, onion and garlic, paprika, sage, rosemary and thyme. Perfection.

If you have both broth and chicken cubes in the freezer, this goes together in no time. Just simmer it until the celery is tender. If you need to start from scratch, you can simmer the chicken in water, making you own broth. In that case, you will need to add a bit more salt.

Since this was a Freezer Favorite throw together type soup, I didn't measure too accurately. I will give you the "just abouts" in recipe form anyway.

Simply Celery Celebrity Soup

1 package chicken cubes or about 6-8 ounces of uncooked chicken, diced
1 quart chicken stock (Wolfgang Puck brand or home made)
5-6 ribs of celery, leafy tops included
several twists of Paula Deen Poultry Seasoning

If starting from raw chicken, bring water to a boil and add chicken. Add diced celery and spices and simmer until chicken is done and celery is tender. Adjust seasonings.
If starting with frozen chicken cubes, heat stock in a saucepan, and add chicken cubes. Break the chicken apart as it warms. Add the diced celery and seasonings and simmer until vegetables are tender. Adjust seasonings. Serves 2-3

This recipe is intended to be simple. It is low in calories too. Good for those of us who are trying to make up for those holiday indulgences! Of course, you could add whatever veggies you have in the fridge, but don't be afraid to let the celery be the star. It is really quite tasty in a simple, good for what ails you kind of way. Who needs complicated?

Vietnamese Coriander Meets Chicken

This is not your Grandma's Chicken soup. This is interesting. Much more interesting. When I picked this up at the herb festival earlier this spring, I was not sure what to do with it. Now I know. Vietnamese Coriander is spicy, a bit like cilantro, but with more lemony undertones. Great with chicken and lime.

Here is a great idea for chicken soup for all of you who are working the Diner system. Freezer Favorite chicken soup. Here is how.

1. Make a big batch of chicken soup. However much you like, or whatever will fit into your stock pot. Use just a little salt and pepper to flavor the broth. Let the broth condense a bit more than usual if freezer space is at a premium. If not, flavor is best at regular strength, I think. Make sure you have freezer containers for individual servings of soup.

2. You now have a choice to make. A. You can divide the soup and freeze it as is, adding the flavorings later. B. You can divide the containers into flavor batches to prepare now.

3. If dividing into flavor batches is the way you prefer, transfer the chicken and stock into several pots. Add fresh herbs and spices and allow the soup to simmer. The flavors will become a part of the essence of the soup and give you a wonderful taste sensation.

4. Place soup into individual servings, label and freeze. If you chose not to flavor now, you will add the herbs and spices when you reheat. You will just need to simmer the soup a bit longer before serving.

This weekend, I made use of my herb gardens for our chicken soup. Wonderful stuff.
John, who is not nearly as adventurous as I am, chose a basil based chicken soup. Garlic and basil--who can argue with that? Add a twist of lemon and a sprinkle of parmesan cheese...maybe a tomato or two from the garden, and you have a great light meal.

I love the unusual, so this was for me. I will be making it again. Good thing the Vietnamese Coriander and Lemon Balm are my best producers right now. This is the recipe for a small batch, so you can see if you like it before making the big batch for the freezer.

Vietnamese Chicken Soup

1 chicken breast
1 quart water
salt and pepper to taste
1 teaspoon onion powder
1 clove garlic
2 packets True Lime or 2 Tablespoons fresh lime juice
10-15 Vietnamese Coriander leaves
6 Lemon Balm leaves

Boil chicken breast in water until cooked through. Dice or shred the cooked meat and return it to the pot. Add salt, pepper, onion and garlic. Let simmer while chopping the herbs. Add herbs to the pot and simmer for ten minutes or more.

If you want to make this a little heartier, you could add chopped veggies. I would imagine cauliflower would be good. Just choose something that doesn't overpower the herbs.I am also going to try the Vietnamese Coriander in a fresh green salad for some extra flavor.

I just got the June newsletter out. It is a low carb shopping guide with lots of ideas for low carb items at really good prices. You can order a newsletter subscription at the Diner website.

Italian Chicken Sausage Soup

Remember the other day when I gave you the recipe for Chicken Sausage Meatballs? I told you I was planning a soup, and here it is. I had made enough chicken sausage for several meals, so this chicken came from the freezer today. It was not made into balls, I just froze it as a chunk. I defrosted in a microwave, then added to the pot to brown.

Italian Chicken Sausage Soup for One

3-4 ounces of chicken sausage
2 cups chicken broth
1 cup canned diced tomatoes
2 cups fresh spinach
pinch of lemon pepper
1/2 teaspoon garlic powder
pinch of pepper
salt to taste

Lightly brown the chicken sausage in the soup pot. Add all remaining ingredients and simmer gently for 5-10 minutes.


The chicken sausage is really flavorful and adds so much to the soup. Overall, this is very light on calories too. I just love all those soup commercials that claim how healthy and light their soups are. I am sure with all the additives, this home made soup is far healthier...and fresher tasting too!