"The Power of Healthy Eating" - Cookbook

07/25/2025

Get Ready for the SPCC Second Time Around the Park Sidewalk Sale!

Hey everyone! Mark your calendars for September 6th because the SPCC Second Time Around the Park Sidewalk Sale is just around the corner!

🌟 Do you have treasures gathering dust in the corner? It's time to give them a second life and make some extra cash!

Reserve your booth today and join us for a day of shopping, selling, and community fun! Don't miss out—spaces are filling up fast! Tables are only $20!!!

🔗 Click the link to learn more and sign up: https://www.spcommunitycenter.org/family-fun-community-events/ 🔗

06/23/2025

Be creative with your food! I’ve made several versions of this wrap/ open face works too! It’s simply #

06/23/2025

05/02/2025

Catering a special event and this one has always highly requested 😍

08/23/2024

Playing with my new Emeril Lagasse air fryer /oven made myself this delicious low carb high fiber wrap stuffed with wild bison, power greens & slaw 😋

05/02/2024

I’ve been prepping these delicious smoothies for a month on a regular basis.. using frozen organic berries, ginger,frozen spinach, lemon and organic celery along with adding chia, h**p seed, sunflower seeds and my favorite protein UMP
Sometimes I’ll add kiwi and dates if I don’t have berries & for liquid I use Califia coconut milk or unsweetened almond milk
You’ll get 4 servings
317 cal 20 G protein and 11.6g fiber per serving

05/01/2024

While adjusting to the warmer temperatures, my time in the kitchen lightens up and I get excited to try new recipes .. some , using a recipe I find and tweaking to my liking , most just me playing in the kitchen.

Riced cauliflower can be very bland and needs alot of seasoning to make it more enjoyable for many..
it can offer a low carb high fiber alternative to dishes you’d normally use rice , potatoes or pasta.

I also prefer it over grains period!
You can chop up a head of cauliflower in your food processor or buy it frozen . I stock up on frozen so it’s available when I need it.
With the calories being so low ,20 per serving , you can eat more volume and still stay within your macros/ calories

I saute sweet onion , garlic in olive oil with sea salt , pepper, tumeric and hot pepper flakes, after about 8 min add frozen cauliflower, 1tsp @ better than bouillon “ veggie and a few T of water
Cook until cauliflower is done, remove to serving dish and add your shrimp or other protein to same pan with fresh garlic ,T Kerry gold butter and 1tsp chili lime seasoning. The shrimp cooks fast
Add to your cauliflower
* I always have roasted veggies and arugula in my refrigerator so I simply added leftover veggies to the pan to heat up and combined everything onto a salad.
Delicious, easy & good for you🤗

09/18/2023

Today was a cooking day.. the fall temps bring soups to the forefront, and healthy high fiber ( usually GF) muffins & cookies .. pumpkin being the focus for baked goods.. I love adding pumpkin to my high fiber, protein pancakes, I make a yummy pumpkin 🎃 nana bar with cacao nibs and today I created a muffin using coconut cream and pumpkin for a client to try as she’s allergic to bananas & almonds…

Making my one pan grass fed beef & beans dish brought me back to my first grandson, when he was a baby we’d spend every Tuesday together, all day playing hard, eating and napping together 🥰 this was one of his favorite meals Nana made for him, I now add jalapeños.. it’s a great protein & fiber rich meal topped with avocado ( healthy fat)

I also am excited to use my skeleton baking pan to create bite size healthy treats .. these little skeletons are sweetened with prunes and 2 mini chocolate chips , high fiber, & egg free
The kids love them!

Potato spinach and chicken sausage soup is a winner!

08/24/2023

08/22/2023

Sharing a fav of mine and many clients, family & friends.. The Nana bars have been a staple complex high fiber carbohydrate for 9 years.

My first grandson was ans still is such a good eater, and i believe starting him off with good nutrition and delicious “ real food” instead of processed store bought was the best thing to do.
When he was able to eat solid foods I began creating meals that I believed he would eat and it provide him with the nutrients a growing body needs.

Of course the original bar didn’t have a name , but He was the one who began to call it “ Nana bar”🥰because he loved them & wanted more.
Over the years I have made many variations in flavor but each one has an average of 4.5 g fiber, no added sugar, no eggs or dairy and range between 100 &110 calories depending on the flavor.

The espresso obviously are not recommended for kids , but I’m sharing this one for those who have asked again to share.

Thank you for your support 💜

In vita mix combine
2 c old fashioned oats
2 very ripe bananas
1/3 c flax meal
1 T cinnamon
1 T vanilla
1 tsp both baking soda & powder
1 scoop of your favorite chocolate protein powder

Add 2 T espresso powder to 1 cup hot water stir and pour into dry mix with 1 c unsweetened almond or coconut milk and 12 pitted prunes

Pulse blend to combine
Stir in 1/3 c cacao nibs

Bake 375 for 18 minutes
Cool before removing

I use a pampered chef square pan but you can use a muffin pan

08/10/2023

Playing in the kitchen , this is a breakfast cookie that I made ( created for my 1st grandson 9 years ago) and have over the years tweaked to make it more exciting and even more fiber without adding unnecessary ingredients.

I play with what I have , so I will say substituting pumpkin for banana, or using chocolate chips instead of cacao nibs , apricots instead of prunes .. it will typically work 🥰 I will post recipe in comments this evening

08/09/2023

Shrimp and avocado stuffed cucumbers, special dinner made up on my head and it smells amazing!

I used a blackened spice from The Spice & Tea Exchange of Annapolis, and a fresh vegan pesto from @ honeys harvest farm , wild caught shrimp and lemon .. served with green beans & arugula salad.,