Avocado Sauer Kraut cups

Avocado Kraut Cups


3 whole wheat tortillas

1 cup of sauerkraut ( drained)

1 tsp.. ground mustard.

½ tsp. ground pepper

1 avocado cut into small cubes


Preheat oven to 375


Cut tortillas into small circles with a inverted drinking glass as a guide. Tuck each round into mini muffin tin. You can spray the muffin tins with spray. Bake for 10 minutes at 375 until crisp. Set aside to cool.


In Medium bowl combine sauerkraut, dry mustard, and pepper. Mix well . Gently fold in avocado cubes. Spoon mixture into cups. Serve Immediately.


This serves 4 Serving size 3 cups. Kind of like a veggie taco salad. If Patience had this the tortilla would replace her bread for the day. I am very surprised she likes sauerkraut but she does. I found this recipe in Eating Well on a Budget.

Slow cooked onions with Apples

Slow- Cooked Onions with Apples and Sour Cream


2 Tablespoons of olive oil

4 medium sweet onions peeled and cut in quarters

1tsp. Dried thyme

¼ tsp. salt

¼ tsp ground black pepper

½ cup of no sugar added Apple juice

2 apples sliced

½ cup of sour cream ( low fat)




In a large skillet over medium heat combine olive oil and onions. Cook 7 minutes until onions begin to brown. Stirring often. Add thyme, salt, pepper. Cook 3 more minutes.


Transfer onions to slow cooker. Add apple juice. Stir and cover Cook on low for 8 hours or more until onions are translucent and tender. Serve with sliced apples and sour cream.


Although it sounds like a odd combo it’s pretty good.

Serving size is ½ cup and this makes 8 servings. I found this in a book called Eating Well on a budget.

We try to make very simple meals that will not cost a lot.

The flavor in the onions sweeten. Goes well with anything. Chicken, Fish, or more veggies.

Roasted Eggplant with tomato and mint

Roasted Eggplant with tomato and mint


3 tablespoons of olive oil

2 medium eggplants cut into 1 inch rounds

½ cup of feta cheese

1/3 cup of red onion diced small

3 medium tomato seeded and diced

3 tablespoons of mint leaves

2 teaspoons of red wine vinegar


Preheat oven to 425 brush baking sheet with oil. Arrange eggplants in a single layer season with salt and pepper and cook until both sides are brown. Flip each round and season with salt and pepper. Roast until undersides are browned and eggplant is tender. 10 to 12 minutes.


In a small bow mix together 1 tablespoon oil. Ricotta, onion, tomatoes, mint and vinegar. Season to taste with salt and pepper and more vinegar. Transfer eggplant to  a serving platter and top with Ricotta mixture.


Makes a nice low- fat snack. Found in Martha Stewart everyday food.

Creamy Salsa Soup

Creamy Salsa Soup


2 cups of salsa (16 ounces)

1 and¾ cups of veggie broth ( low salt )

2 tablespoons of heavy cream


Bring salsa and broth to a boil, transfer to a blender along with 2 tablespoons of cream blend until smooth.  Season with salt and pepper. You could add diced avocados and fresh cilantro.


Yes this has cream in it but it is not enough to make you gain because most of the day your eating fresh veggies, fruit and lean protein. This recipe is two servings. You could use chunky or regular salsa. This could replace a snack in cold weather. I’m more confident in giving Patience this for a snack than something loaded with sugar.


Found this is Martha Stewart Every day Food.

Fennel and Leek Gratin

Fennel and Leek Gratin


2 Large leeks

2 bulbs fennel

2 oz of Gruyere cheese

1 Can of diced tomatoes with juice 14 oz

¼ cup of whipping cream

Salt pepper to taste


Bring a large pot of salted water to a rapid boil. Meanwhile in a work bowl fitted with slicing blade slice leeks and fennel Add leeks  and fennel to boiling water, return to a boil and blanch until tender and crisp about 3 minutes. Using a slotted spoon transfer to a prepared dish.


Shred the cheese in food processor.


Add tomatoes with juice, cream, salt and pepper to taste to leek mixture. Stir to combine. Sprinkle cheese evenly over top evenly in over 400 degrees until cheese is nicely browned and vegetables are tender about 20 minutes.


This is a nice Mediterranean inspired dish although it has whipping cream we are not to worried because we are eating veggies and lean protein the majority of the time.

Not as much guilt as potatos

A sauce for Fish or Couscous Red Pepper Sauce

Red Pimiento  Sauce

½ cup  canned pimientos, drained

2 tablespoons lemon juice



Combine the pimientos lemon juice in food processor. Process 30-45 seconds or until sauce is smooth. Transfer in a covered container. Serve at room temperature.


So good over  cooked fish or whole wheat couscous. Trying new things is key to keeping Patience Happy with the food plan. We want her to have a variety of new tastes.

Found in South Beach Diet Recipe book

Tuna, Turnips, Tomato and pearl pasta

Tuna, Turnips, Tomato, and Pearl Pasta.

(whole wheat Couscous)


We try not to eat a lot of pasta but if we do couscous is first on our list. Because it is high in fiber, high protein, and lower in sugar.


Tuna  is very low cost form of protein.


This is just one of those easy meals that can be put together in a flash. And pretty healthy. Of course this would be served at lunch time for Patience Replacing her sandwich bread. This is Jerry’s plate we give Patience ½ cup of  Couscous.


Price Couscous- .79 cents

Tuna- 89 cents

Tomato- 55 cents

Turnips or Kale $1.50 or you could use can .77 cents


Trying to eat healthy does not have to break the bank. If we did use can foods we rinse them off and try to buy no salt.

Easy low sugar sweet treat

Mocha Ricotta Crème


½ part skim ricotta cheese

½ teaspoon unsweetened cocoa powder

¼ teaspoon vanilla extract

1 package sugar substitute ( truvia or stevia)


Mix together the ricotta, cocoa powder, vanilla, and sugar substitute in a desert bow. Serve chilled




Vanilla Ricotta Crème

½ part skim ricotta cheese

½ teaspoon vanilla extract

1 package of sugar Substitute( truvia or stevia)

Creamed Spinach

Creamed Spinach

2 packages (10 ounces each) frozen spinach thawed

small shallots, minced

1 clove of garlic

½ cup of sour cream

¼ teaspoon of black pepper

In a skillet , heat the spinach over medium high heat for about five minutes or until the liquid evaporates. Add the shallots and garlic. Cook until tender. Reduce the heat to low . Add the sour cream, pepper, stirring until the sour cream melts. Do not simmer.



From South Beach diet recipe book. This is so good and another way for kids to get their vitamins in with the spinach.

Simple Low cost "comfort food" Meal

Simple and Low cost comfort food…

Turkey Meat loaf and creamy veggies


I purchased turkey for $2.29 a pound.

The bag of veggies were from the huge bag Normandy Blend at Walmart for $7.50. Which last’s for about a week and half. And that is having veggies for at least 2 meals daily. For four people.


Onions we buy a bag weekly. Chopped whatever veggies I had and put in the meat loaf. (onions, celery) - We have used frozen spinach, shredded carrots- whatever you like. But we never use crackers or bread crumbs for the meat it isnt needed.

And just made a cream sauce with a tiny bit of heavy cream and shredded cheese. And seasonings.- (whatever you like) I used Cayenne pepper to give it spice.


The Home made cream sauce is a lot better than a can of Campbell’s cream soup. The sodium in can cream is terrible. A small container of cream is $ 1.25. I keep on hand to make easy sauces. Adding more veggies than sauce though. Just to give it flavor. Very simple- and low cost.  The cans of soup have so much sugar in them.

A meal like this will make Patience feel fuller longer than Traditional Mac and cheese. It is all about having what you like but modifying to be healthier.She of course eats the veggies with no sauce or cheese too. I just wanted to prove you can make your own Home made weight watchers type meals at home at a fraction of the price. We always use Sugar free Ketchup.

Cooking is Fun Momma...

We Are trying to go beyond Spaghetti for a   Italian Meal for Patience.

For when she grows up I never want her to say “ when I was younger my parents put me

On a diet” and it was awful. Teaching her while she is young to enjoy

The beauty of cooking is so important. Food should  be something she enjoys.

It is always fun to try new veggies and fruit . And I love hearing her say hey Mom Can we get a Eggplant today..LOL

This week from the library we checked out “ There’s A Chef In My World” By Emeril Lagasse.

I plan to let her make her own recipe box to store her recipes in. The book has many easy lost cost recipes, very kid friendly.  I like the book because it tells the origin and history of the recipe. (It makes it more appealing to kids when you teach them something) Rather than saying “ Hey let’s eat this because its good for you”

Swiss Muesli

3 cups of Old fashion rolled oats

1 cup of silvered almonds

1 cup of coarsely chopped walnuts

½ cup of honey ( or agave nectar)

½ cup of dried apples

½ cup of dried apricots

This Granola- like cereal was invented by a Swiss doctor and makes a healthy breakfast. You can eat plain or spoon over yogurt or fresh fruit and drizzle with honey if you like.

1. Preheat over to 300

2. On a large baking sheet combine, oats, almonds, and walnuts and bake for 30 minutes stirring once after 15 minutes.

3. Using oven mitts remove the baking sheet from the oven and transfer the cereal

Hollandise Sauce...From Emeril's cookbook for kids

Patience loves steamed Broccoli and she also loves Egg’s Benedict.

So when I seen the recipe for Hollandaise sauce I had to add it to her recipe box

Hollandaise is a classic  French Sauce. Patience enjoys learning about little things like that.

Hollandaise Sauce

3 egg yolks

1 and ½ tablespoons fresh lemon juice

¼ teaspoon of salt Pinch of cayenne

½ cup of salted butter.

Combine the egg yolks, lemon juice, salt and cayenne in a blender and blend on high speed for 20 seconds, until the mixture  is completely smooth.

Place the butter in a small saucepan and melt over me heat until bubbly. Do not allow to brown

With the blender running at high speed add melted butter in a thin steady stream . It is important to add slowly. It should take about 30 seconds to add all of butter. Turn off.

Transfer the sauce to small serving bowl. If the sauce has gotten to thick you can thin by adding a teaspoon of lukewarm water. Serve Immediately. Very good with eggs, fish, steamed veggies, or roasted asparagus..

We do not add tons of this because it is made with butter. But alittle over veggies and fish is nice.

Ala ( I love ) Peanut Butter.

Patience for lunch usually has turkey or grilled chicken sandwich. (having her breads at lunch) if not at breakfast or dinner. with a  piece of fruit. We serve her breads at one meal daily. Trying to focus on veggies, protien, fruit.

So i thought she would have a peanut butter Banana sandwich. Whole wheat of course.

I think right now Patience is chickened and turkey, tuna, out. She could have very well had carrots or any veggies with this. Today the sandwich was more than enough. All natural of course, almond butter is nice too.

When I made this simple lunch I thought of Sesame Street. :) If you were born in the 70s or 80s you know what i mean.

Dance Praise

I found a great, excellent deal...On another outlet the girls can use for P.e. in the Home school. A DVD collection of exercise Called "Dance Praise" The DVD usually range from 30- 50 dollars.

Never opened 10 DVDs for $10.00 with the mat.  So I'm happy we plan on using the DVDs on days it just way to cold for a walk. Patience loves it. I like it because the music is faith based. And its something we can all do together to stay active.

What does she eat... We are not so different

When we had first begun our Healthy journey at Patience girl scout troop As i stated in the past there were a few looks of sympathy for Patience. Of course those moms did not have daughter's with a insulin problem that could gain weight easily. So they looked at it as if i was being a rigid mean mom. ( i guess) Going by the comments and sad faces.
The snacks were supposed to be healthy, so dont get me started...

Anyway... Now her friends that she has went to the troop with for a few years now are gaining weight. One mom had said what size does Patience wear now. I told her. And then she said well...my daughter is the same size. And then asked what Patience eats...
Patience is still considered overweight but not obesse anymore. It will level out evenutally as she grows taller.
I felt alittle flattered she asked.  But sad the little girl has gained. It goes to show what you eat can catch up to you. I am so so glad we found help. The gift we received i hope will carry Patience for a lifetime. I dare not call it weight loss or diet.

Cheezy Popcorn ;)

Cheesy Popcorn ( almost)


½ cup of popcorn

1 tablespoon of nutritional yeast



Cook popcorn in air popper , transfer to large bowl and sprinkle with the yeast.


Red Star nutritional yeast is a excellent source of  vitamin B- 12. It lends a cheesy salty taste without either. Nutritional yeast is not the same as Brewers or Bakers yeast, so don’t substitute.

Found in Eat Healthy Go Vegan.

Sweet Potato And Cauliflower chowder

I found this in the Healthy Vegan Cookbook...

Cauliflower and Sweet Potato Chowder

3 ¼ cups of veggie broth

4 large shallots minced

½ cup of chopped celery

6 cups of cauliflower (1 medium head)

1 cup of chopped red pepper

1 medium sweet potato peeled and cut into cubes

(about 1 and ½ cups)

1 bay leaf

1 cup of unsweetened soy milk

Salt and pepper to taste

. Heat ¼ cup of broth in a large saucepan over medium heat add shallots, celery and sauté for 5 minutes Add remaining cup of broth and 1 cup of water bring to a boil. Add cauliflower, Bell pepper, sweet potato and bay leaf. And bring to a boil.

2. Reduce the heat cover and simmer for 20 minutes. Remove the bay leaf.

3. Add Soy milk and salt and pepper to taste.

This could be eaten year round soup is refreshing with a nice salad for lunch in the winter. On the days Patience isn’t interested in a sandwich for lunch I would give her a cup of soup with salad with grapes or apple.

 

Chickpeas Nibbles..

Italian Chickpea Nibbles


1 15- ounce can of  chickpeas drained

1 teaspoon of olive oil

½ teaspoon of garlic powder

½ teaspoon of oregano

½ teaspoon basil

½ teaspoon onion powder

Sea salt to taste

Pepper to taste

Veggie oil cooking spray

.Preheat oven to 400


2. In a bowl combine the chickpeas, oil, garlic powder, oregano, basil, onion power and pepper.


3. Coat a baking sheet with cooking spray. Spread the chickpeas onto baking sheet in one layer.


4. Roast the chickpeas until they are nicely browned about 10 minutes tossing them halfway through.


5. Remove from oven and cool chickpeas slightly



Just something for a snack instead of air popped popcorn. And its something Patience has gotten used to instead of chips. We make the veggie chips but there is no way she wants to look at the unhealthy chips...WAY to go Patience :)

Cream of Asparasgus Soup

Cream of Asparagus soup


3 cups of sliced asparagus about 1 pound

2 cups of veggie broth

¾ teaspoon of chopped fresh thyme

1 bay leaf

1 garlic glove

2 tablespoons of whole wheat pastry flour

2 cups of plain soy milk

Pinch of ground nutmeg

1 teaspoon of salt

¼ grated lemon zest

½ tablespoon lemon juice

Ground pepper to taste

Hot sauce to taste
. Combine asparagus broth, ½ teaspoon thyme, bay leaf, and garlic in large saucepan over medium-high heat. Bring to a boil. Cover, reduce heat and simmer for 10 minutes. Discard bay leaf. Place the asparagus mixture in a blender, cover, and puree until smooth.


2. Place the flour in a large saucepan over medium heat. Gradually add the soy milk, stirring with a whisk until blended. Add the pureed asparagus mixture and nutmeg and stir to combine. Bring to a boil. Reduce heat and simmer for 5 minutes. Remove from heat and strain. Add the remaining ¼ teaspoon thyme, salt, lemon zest. Lemon juice, and pepper. Add hot sauce for taste

Sweet Treat, cherry Nirvana

Cherry Chocolate Nirvana


2 cups of frozen cherries

2 bananas

1 and ½   cups chocolate soy or rice milk


Put all ingredients into blender and blend until smooth.


I found this in The Get Healthy go vegan cookbook

Of course this is a once a week treat. Instead of cookies or ice cream. When we do have treats once a week Patience appreciates them a lot more. Because its just that a treat.

She works very hard walking and doing her exercise daily

Peanut Butter soup

Peanut Butter Soup

Serves 1

2 tablespoons each of diced onion and celery

½ cup of canned veggie broth

i½ cup of water

1 Tablespoon of chunky peanut butter ( all natural)

3 medium tomatoes blanched, peeled seeded and chopped ( or canned tomatoes diced )- as many as you like

Dash of salt, pepper, and hot sauce


Spray small saucepan with nonstick
cooking spray and heat: add onion and celery and cook stirring for 2 minutes. Stir in broth, water, and peanut butter, bring mixture to a boil. Reduce heat let simmer for 8 minutes. Add tomatoes, salt and pepper and stirring, return mixture to a boil. Transfer to soup bowl and add hot sauce and stir to combine.


This is a nice snack when your hungry but not ready for a meal. It may sound alittle odd but Patience enjoys it . I would rather her sip on this soup than eat cookies or chips. I found this in my Vegan cookbook. We plan on doing alot of vegan recipes this new year.