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Egg McSandwich

16 Sep

Egg & Veggie McSandwich w/ Fruit

We both like the McDonald’s breakfast Egg McMuffin, but with cheese and white bread, it’s not a healthy meal.  Instead I decided to cook the healthy & tasty version!

Whole grain sandwich "rounds"

First I made my husband’s Sandwich with Dijonaise, 2 eggs, and 2 slices of turkey.  I served it with some fresh fruit.  Next I made my Sandwich with chili Aioli, spinach, tomato, and 2 eggs.  After I assembled my Sandwich, I turned around to ask him how his Sandwich tasted, and his plate was already empty!  Not even a crumb was left… so obviously he recommends this recipe… very highly.

Egg McSandwich ingredients: spinach, tomato, 4 eggs

Start your morning off right!  This recipe is prepared with no dairy, it’s low in fat and high in fiber.  I also included a vegetarian version — no meat is necessary, as the eggs supply plenty of protein.

Mixing chili Aioli


Making Dijonaise


  • Whole grain sandwich rounds
  • Eggs (2 per sandwich)
  • Aioli or Dijonaise or mayo or mustard
  • Turkey lunch meat (optional)
  • Tomato
  • Spinach or lettuce
  • Optional:  Onion sliced thin; avocado slices

Fry 4 eggs

Fry turkey slices


  1. Heat pan with 1 teaspoon of olive oil (or less if using non-stick cookware)
  2. Break the eggs into a bowl, taking care not to break the yolks.
  3. Slip the eggs into the heated pan, gently.  (If you have an egg circle tool, you can use it your griddle.)
  4. Cook the eggs until the yolks are either hard or slightly running, depending on your eater’s preference.
  5. While the eggs are cooking, brown the turkey lunch meat in a pan.
  6. Mix up the Aioli or Dijonaise.  For a spicy tomato aioli, mix 4 parts mayo to 1 part taco sauce.  For Dijonaise, mix 4 parts mayo to 1 part Dijon mustard.
  7. Toast the sandwich rounds.
  8. Slice the tomato.
  9. Wash the spinach.

10. Spread the toasted sandwich rounds with Aioli or Dijonaise.

11. Place the spinach and tomato (and optional onion and avocado) on the bottom of each sandwich.

12. Place the meat on top of that.

13. Place the eggs on the top half of the sandwich.  Sprinkle with fresh cracked pepper if desired.

Assemble egg & turkey McSandwich

Egg & Veggie Sandwich w/ chili Aioli


Garnish with fresh fruit and serve.

Try the McSandwich served with fried potatoes!  For great taste and nutrition, try the following fried potato combos:

  • Potatoes, carrots, celery, onion
  • Potatoes, yams, green onions
  • Potatoes, zucchini (or other squash), tomatoes
  • Potatoes, pumpkin, eggplant

Cook the potatoes first, then add the other veggies and cook until done, yet still firm.  Season with salt, fresh ground black pepper, and fresh snippets of herbs.

ENJOY!  Here’s to your health and taking care of your “temple” (your body).

Turkey & egg sandwich w/ Fruit


Crunchy Broccoli Raisin Salad

12 Sep

serve crunchy broccoli raisin salad

What’s tangy, crunchy, and sweet, all at the same time?  What makes kids want to munch on those little green trees that are so nutritious?  Answer: Broccoli Raisin Salad!  Well, okay, you may have to omit the onions if you’re serving to children… and sprinkle bacon-bits on top…

ingredients for broccoli raisin salad

chop broccoli florets

1. Toss into a big bowl:

  • 1 bunch of broccoli, cut into florets, about 3 cups chopped (you can blanch first if you prefer)
  • ½ cup of raisins (brown or yellow or both)
  • ½ cup of sunflower seeds (plain preferred; or can use roasted, or salted)
  • chop red onion

    ½ cup chopped red onions


add raisins to the salad

2. Whisk all dressing ingredients together until sugar is dissolved, then taste it:

  • squeeze lemon into mayo

    1 cup mayonnaise (homemade is best)

  • 2 Tablespoon lemon juice (or balsamic vinegar, apple cider vinegar, red wine vinegar, or distilled white vinegar)
  • 1/3 cup honey (or ¼ cup sugar or ½ cup powdered sugar)
  • Cracked peppercorn

add honey & whisk dressing


3. Pour dressing over broccoli mix.

pour dressing onto salad

4. Toss until everything is coated.

5. Top with bacon-bits or crumbled turkey bacon, if desired.

Let it sit and marinate for at least 15 minutes; then stir again to re-toss the dressing & nuts at the bottom.

Use nuts and raisins that are as fresh as possible, otherwise they give the dressing a bad flavor.

Best if made fresh; but if you have to make it ahead of time, stir in the nuts just before serving; otherwise they may get soggy.  You can refrigerate; but be sure to let it sit out for about 30 minutes & then re-toss before serving.

save broccoli stems

Double the recipe when serving to a crowd.

Tip:  Save the broccoli stems (softer stems near the florets) in a ziploc bag.  Put them in the freezer for broccoli soup or chowder later!

Broccoli raisin salad is a fun recipe that is always a big hit at potlucks, picnics, and family BBQs.  It’s from my uncle, who got it from my sister-in-law’s dad so I guess it’s a family recipe, but not too much of a secret!  Which is a great thing because now I can share it with you…  This is just too yummy to keep secret!!

crunchy broccoli raisin salad

Banana Pecan Oat Bran Muffins

9 Sep

regular-sized banana pecan oat bran muffins

I had 2 overripe bananas that I needed to use up, so I decided to bake Banana Oat Bran Pecan Muffins.  Super YUMMY and healthy (non-dairy + vegan + fiber).  I made 1-bite mini-muffins and they were so tasty I couldn’t stop popping them in my mouth!  These muffins will surely cure a case of constipation… the natural way!  This recipe made 24 mini-muffins and 6 regular muffins, filled about 2/3 full.  Next time I’ll fill the muffin tins all the way to the top!


Heat oven to 425° F.  Spray muffin pans with non-stick oil spray or insert paper muffin cups.

banana muffin ingredients

Mix dry ingredients in large bowl:

  • 2 cups Oat Bran Cereal (Quaker is chopped finer and is the preferred brand for this recipe)
  • 1/4 cup Brown Sugar, firmly packed
  • 2 teaspoons Baking Powder
  • 1/4 teaspoon Salt (optional)
  • 3/4 cup Pecans (chopped)

add pecans to the dry bowl

adding vanilla to the wet bowl

Mix egg substitute, then mix wet ingredients in medium bowl:

  • 2-Egg substitute
  • 1 cup Rice Dream (plain flavor)
  • 1/4 cup Honey (spray measuring cup with non-stick oil first)
  • 2 Tablespoons Vegetable Oil
  • 1/4 teaspoon Vanilla

mash bananas in small bowl

Then mash in small bowl:

  • 2 ripe Bananas


  1. Pour wet bowl into dry bowl.
  2. Mix with fork or whisk, then add mashed bananas and blend all.
  3. Spoon batter carefully into muffin tins, filling to the top. 

Bake as follows until brown & crispy on top:

  • 24 small muffins = 15 minutes
  • 6 regular muffins = 17 minutes
  • 12 regular muffins = 17+ minutes

remove gently from muffin tins

Remove pans from oven and gently remove muffins, setting on a wire rack to cool.

Enjoy while warm!  Once cooled, wrap the rest in foil and set aside for later.

Remember that the larger the muffin tin, and the more batter in each tin, the longer it needs to cook.  Also keep in mind that the batter will NOT rise or puff up.  So be sure to fill the muffin tins to the top, or you’ll have dwarfed muffins.  If your oven bakes very hot, try turning down the heat to 400° F and baking slightly longer; otherwise, they may be crispy outside yet still doughy inside.

warm mini-muffins

Sweet Potato Fries

1 Jul

Sweet Potato Fries & Aioli Dip (spicy mayo)

Try this fun new version of French fries — they’re more flavorful, and yams are packed with nutrition.  Simple to prepare, using ingredients you probably already on hand.  If you’re BBQ’ing hamburgers, wrap small bundles of fries in foil and put on the grill (instead of baking in the oven).


The best time to get fresh yams and sweet potatoes is during the fall when “root” vegetables are in season, but you can often find them available year-round at most major grocery stores.



  • 2 Yams, Sweet Potatoes, or Purple Potatoes (about 1 pound)
  • 2 Tablespoons Olive Oil
  • Cooking spray like Pam (olive oil preferred); or simply brush olive oil on pan
  • Seasoning Mix Combo (see below or scroll down to the bottom for more choices)


Seasoning Mix Combo:

  • 1 Tablespoon seasoning salt (we used Bob’s Big Boy)
  • 1 teaspoon Mrs. Dash (original flavor)
  • 1 teaspoon fresh chopped Garlic or ½ teaspoon garlic powder
  • ¼ cup Parsley (finely chopped) or 2 Tablespoons dried



  1. Preheat oven to 400o F.
  2. Scrub & cut potatoes (see below for cutting choices).  No need to peel the potatoes.
  3. Combine seasoning mix in small bowl.  (Refer to variations below)
  4. Pour oil and seasoning mix into a large mixing bowl; add potatoes and toss until all potato sides are cooked.
  5. Spray 2 cookie sheets with nonstick cooking spray (if using a seasoned “stoneware” pan, you don’t need to spray oil on the pan).
  6. Arrange potatoes in a single layer.  Keep space between each potato so they get crispy on all sides.
  7. Put in the oven and roast until brown and crispy on top (about 20 minutes).
  8. Turn the fries over using a spatula or tongs, and then roast for another 20 minutes until browned.
  9. Remove from the oven carefully.

10. Put a paper towel onto a big plate and pile on the fries.

11. Let the fries cool for 5 minutes before serving.

Serve with Aioli chili dip (mayo, chili sauce, leftover seasonings from the mixing bowl), Dijonaise or ANY type of sauce!  Make sure that your dipping sauce compliments the seasoning mix on the potatoes.


Potato Cut Choices:

Use a French-fry cutter, if you have one.  If not, select one of the cutting methods below:

  • Cut length-wise into 1/2-inch-thick slices; then cut each slice into strips (similar to French fries)
  • Cut with a crinkle-cut tool to make commercial-looking fries (can get tool from Pampered Chef)
  • Cut into half, then into triangle wedges (similar to steak-fry wedges)
  • Cut crosswise into 1/8 inch thick slices (round like potato chips) – can do this in a food processor.  Works best with thin potatoes.
  • Cut length-wise into 1/8 inch thick slices (flat strips)
  • Or, simply cut into various chunks about ½ thick

Remember, the thicker the slices, the longer it takes to cook.


Seasoning Mix Combos

Try one of these suggestions below, or create your own!

  • Basic:  just salt & pepper
  • Hot & Zesty:  Chili powder, ground cumin, cayenne pepper, salt
  • Cinnamon Sugar:  ¼ cup brown sugar, ½ teaspoon cinnamon, nutmeg
  • Italian:  ½ tsp. salt , ½ tsp. dried Italian herb seasoning
  • Herb:  Fresh rosemary, thyme, basil, oregano (or mixture) chopped fine, black pepper
  • Mexican:  taco seasoning mix, cilantro (chopped fine)
  • Sweet’n’Spicy: ¼ cup brown sugar, 2 Tablespoons Old Bay® seasoning (or Salt, Pepper, Mustard, Cloves, Allspice, Paprika)
  • East meets West:  ¼ cup curry powder; after cooking, top with ¼ cup grated parmesan cheese oven & roast for a few more minutes
  • Orange Garlic:  1 tablespoon fresh parsley (chop fine), 1 teaspoon orange rind (grated), 1 garlic clove (minced)
  • Lemon Spicy:  Parsley, lemon, chili powder
  • Asian:  Ginger, lemongrass
  • Lawry’s Classic:  Lawry’s® Seasoned Salt, ½ teaspoon paprika, ¼ teaspoon Garlic Powder, ¼ teaspoon chili powder



  • Aioli (spicy mayonnaise)
  • Honey mustard sauce
  • BBQ sauce
  • Dijonaise
  • Ketchup

You can see that we cooked 2 yams (the orange “strips”) and 2 sweet potatoes (the white “rounds”).  The yams were sweeter, plumper, and moister.  Our sweet potatoes cooked faster and were crunchier.  We chose NOT to peel either the yams or the sweet potatoes, and the skins added a nice crispy texture (besides nutrition and fiber, of course).


We served our sweet potato fries with a spicy Aioli.  We simply took a couple dollops of homemade mayonnaise, scraped in the leftover spices from the potatoes, squeezed in a little red chili sauce, and whisked it all together.

For an on-the-go treat, wrap paper towels (or thin paper plates) into cones (like a waffle cone), and insert a handful of fries into each cone.

What new seasoning flavor combination did you invent today?

Rainbow Salad

29 Jun

Toss a Rainbow Salad for a complete & crunchy no-cook meal in this hot summer weather.   Experiment w/ beans, grains, veggies, & marinades.  Tantalize your senses!

Yummy & Colorful & Nutritious!  It’s beans, it’s grains, it’s veggies and dressing… a complete all-in-one meal of marinated salad.  Great for lunches, even dinners, during those warm summer evenings.  No cooking needed!  Fresh ingredients that you may already have on hand.

Ingredient  Substitute Prepare Measure
Black Beans Kidney beans or white beans Canned, drained 1 can
Corn Garbanzo beans Frozen or canned, drained 1 cup or
1 can
Peas Lima beans Frozen (canned is too mushy) 1 cup
Tomatoes Red peppers Chopped ½ cup
Cucumbers Asparagus, broccoli, zucchini Chopped into bite-size cubes ½ cup
Onions, purple or green Celery Chopped ½ cup
Bell peppers Chili peppers Chopped ½ cup
Olives, small black whole Artichoke hearts or marinated veggies Canned, drained 1 can
Brown Rice Orzo, quinoa, millet, faro, spelt, barley, bulgar, kasha, couscous, (see Grains & Pasta below) Cooked, drained, chilled 2 cups
Cashews Pistachios, almonds, walnuts OPTIONAL ½ cup
Dried fruit Raisins, craisins, currants OPTIONAL ½ cup
Vinaigrette or Italian dressing See below for homemade OR use bottled salad dressing   1 ¼ cups

Mix all ingredients and toss together.  Refrigerate to marinate salad before serving.  Makes a large salad, great for sharing at a picnic or pot luck.


Dressing – Spicy Ethnic Flavorings

Oil (2 parts), Vinegar (1 part), dash of sugar, salt, & pepper, plus the following:

  • Mexican = cilantro, lime, chili powder, cumin; top salad with sliced avocados
  • Asian = ginger, lemongrass, bean sprouts; top salad with crunchy noodles
  • Asian Spicy = mix peanut butter & curry powder, toss salad with cooked noodles (chopped)
  • Italian = pine nuts, basil, lemon, pepper; can use bowtie pasta instead of grains
  • American = parsley, lemon, oregano; top salad with sliced hard-boiled eggs
  • Middle Eastern = mint, lemon; top salad with a dollop of plain yogurt


Grains & Pastas:

  • ORZO is rice-shaped pasta, made of hard wheat semolina.  Also comes in whole wheat variety.
  • BULGAR – nutty-flavored grain makes a quick, delicious pilaf; Use 2 parts boiling water or broth to 1 part grain. Cook 12 min.
  • COUSCOUS – fastest grain to cook. Combine 1 part couscous with 1 1/2 parts boiling water. Cover and let stand 5 min.
  • KASHA (Buckwheat kernels)- Toast lightly in a pan until golden, about 2 min. Add 2 parts water to 1 part kasha. Simmer 10-12 min.
  • QUINOA – has highest protein content of any grain. Toast, then cook as for kasha.

Experiment and try a different combination every time!  Experience the ethinic flavors to the fullest.  What’s your custom recipe?

Which Recipes do YOU want to See?

26 Jun

Photos and recipes are available for the following delicious and wonderful meals:

  • Avocado Salsa
  • Rainbow Rice Salad
  • Spaghetti w/ Veggies & Meatballs
  • 7- Bean Chile
  • 7-Chili Salsa
  • Banana Nut Muffins
  • Fruit Smoothie
  • Egg-Veggie Breakfast Scramble
  • Sausage-Cabbage-Rice Stir Fry
  • Yams, steamed
  • Coleslaw Salad
  • Southern Blackeyed Pea Soup
  • Apple Custard Pie
  • Chicken, Sweet Potato, Cornbread Dinner
  • Granola
  • Egg & Veggie Breakfast
  • Sauerkraut & Potato Casserole (my fav)
  • Fruit & Veggie Smoothie

Or something else?  Please let me know which recipes you’d like to see posted…


Mayonnaise Made Simple

26 Jun

Rich, creamy mayo is the basic building block of many great recipes!  Make your own – it’s simpler than you think, and YOU control the ingredients.  No preservatives, no dairy products, no sugar, low-fat oil.  Are your kids allergic to dairy products?  Steer clear of the commercial store-bought products and make it fresh with allergy-free ingredients.


It’s so simple you’ll be making up a batch in no time.  In fact, your grandma probably made her own mayonnaise all the time – mine did!  The trick is to get the eggs and oil to emulsify, then blend on low while adding the oil in slowly.  You’ll know it’s done when you see the off-white satiny, creamy peaks of mayo forming.


All ingredients should be at room temperature.  Start with farm-fresh eggs from pastured hens if available; if not, use pasteurized eggs.  You probably already have all the ingredients on hand.  If you don’t have lemon juice, you can substitute vinegar (and vice versa) If you don’t have a blender, no problem; simply whisk together in a big mixing bowl.



  • 2 egg yolks (at room temperature)
  • 1 tsp. prepared mustard (Dijon)
  • 1 tsp. lemon juice
  • 1 tsp. apple cider vinegar, white wine vinegar, or rice vinegar
  • 1 cup canola oil or sunflower oil (must be a light-tasting oil, NOT olive oil) – It’s easiest to put the oil into a plastic squeeze-bottle so you can squeeze in the drips slowly.


  1. In a Vita-Mix blender on LOW (no higher than “3”), blend the egg yolks, mustard, lemon juice, and vinegar for about 5 seconds
  2. Add the oil in a thin, steady stream VERY SLOWLY.
  3. Watch for the off-white creamy texture to thicken.  It only takes about 1 minute.
  4. You may need to stop about ½ through and scrape the sides to fold in all the mayo in the corners.
  5. Taste it.  Remove from mixer and put into a glass storage jar with a tight lid and refrigerate.



  • If using a food processor, leave the insert in the feed tube and let the oil DRIP through the hole in the insert.  If your blender speed is too high, it will cook the eggs instead of blend them.
  • If you notice that the oil is separated, not blending in (not emulsifying correctly), remove from the blender and whip it by hand.
  • If you don’t have a blender or mixer, simply whisk by hand.  You may need to use less oil.  And this does take a bit of “elbow grease” – it’s a great arm exercise!
  • Homemade mayo may be thinner than store-bought but it will thicken up after you put it in the fridge.


  • Store for up to 2 weeks.
  • To store longer:  Stir in some whey and let it sit out for overnight (7-8 hours), then put in refrigerator.  The whey ferments the mayo so it preserves much longer.  (Caution:  Whey be an allergen to folks who have dairy allergies)


  • The yolk plus the Dijon mustard forms the initial emulsion.
  • You CAN use the whole egg, it emulsifies easier (egg whites have more water), but it is less rich.


What to do with all this MAYO?

  • Spread on Sandwiches, of course!
  • Spread on ½ Avocado, sprinkle w/ pepper & garlic salt, eat with a spoon – yum
  • Make Dijonaise (mix 1 part Dijon mustard to 4 parts mayo) – it’s wonderful for kids to dip their broccoli (either cooked or raw)
  • Use as a base for salad (coleslaw, tuna salad, egg salad, potato salad, macaroni salad)
  • Make an Aioli, a spicy gourmet mayonnaise with garlic & fresh herbs


Any other ideas?