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Recipes for Your Good Health
4 years ago
| Items of Interest
Zucchini Pancakes
Zucchini Pancakes

Deliciously light! The Zucchini Cakes are kid friendly, too. You can put whatever type of cheese you like in them, I use feta, a nice complementary flavor with the zucchini. The original recipe comes from the HeartMath kitchen head chef, Lena’s mother. Serve them with sour cream, if you like.

8 small zucchini
5  eggs
½ bunch green onions, sliced
5 tablespoons feta, crumbled
2 tablespoons cornstarch
1 tablespoon flour
1 ½ teaspoon sea salt
½ teaspoon granulated onion
6 tablespoons olive oil, for frying

  • Shred zucchini and place in bowl. Add remaining ingredients except for olive oil. Mix well.
  • Heat half the oil in frying pan until medium hot. Using a slotted spoon add a spoon of zucchini mixture into pan and pat down lightly to spread out.  Cook until edges begin to puff and turn a light green, about 8 minutes or so depending on your heat. Flip pancake over and cook another 4 minutes or so and remove to drain on paper towels.
  • Continue to cook remaining batter in the same way, adding more oil to pan as needed.

Cooking time: 45 minutes

Serves: 6 to 8

Makes: 15, 3-4 inch patties

Read more:


4 years ago

Hey, great thread! I have some good recipes from last winter when I went all out finding ways to cook without all the fat and calories that so many recipes have. I will look through them and start posting here.

I hope others will post their favourite healthy recipes. I'm always open to trying something new.

I need to figure out or have the contents -calories/fat/cholesterol/etc. so I can put them on my daily I keep track of pretty well everything I eat. Here's the Livestrong link if anyone else wants to look into it. I've been with it since 2005 and lost 30 lbs. Now I'm just losing a few lbs. or maintaining the same weight.

It's not just for women - there are lots of men there, too.   It's free and I think I would be very big if I wasn't doing it. lol


4 years ago

Lynn this is a great thread!  Zuccinni pancakes look delicious!  Yummy.


Sorry my sisters I am behind.  I was feeling under the weather with sinus and ear problem, but feel better today.  I will try to catch up and add a recipe.


Love and big hugs.



4 years ago

I'm so glad you like the thread, Cheryl and Barb. I come across some very healthy recipes every now and then and I'll keep posting. There are some very delicious and healthy eating out there!

Cheryl, what a wonderful way to lose weight and keep healthy. Good for you. I don't need to lose any weight but I try to eat as healthy as I can. I'll take a look at your link in a bit. Gotta post the Daily Action!

See you later!!

4 years ago

Cheryl dear, I do think that the above article might be more appropriate in the Alternate thread. As far as green tea goes, I have a large cup of decaffeinated green tea sweetened with the natural sweetener "stevia" every single day. It does have a lot of health benefits.  Thanks for the informative post. I love the little bird on the cuppa. lol

Healthy Appetizers
4 years ago

Whether you prefer a meatless menu or are just looking for some lower-calorie appetizers to keep your party guests satisfied long after the half-time show, consider a few vegetarian recipes. You can skip the Crock Pot full of little sausages and barbecue sauce, platters of fried chicken wings, and gelatinous tub of queso and still impress with bold, flavorful, delicious food that will crown you MVP – Most Valuable Party (Host).

Chunky Guacamole with Serrano Peppers
This classic guacamole recipe is simple to prepare and goes well with blue corn tortilla chips. Combine fresh avocados, onion, serrano papers, cilantro, tomatoes and top it with the sweet twist of fresh-squeezed lemon juice.

Kalamata Olive Hummus
This recipe takes classic hummus, made with garbanzo beans, tahini paste, lemon and garlic, to the next level by adding depth of flavor with Kalamata olives. Dip fresh vegetable sticks or whole grain pita.

Homemade Pizza Sauce
Skip the delivery and make a crowd-pleasing pizza better than anything in a box! Use a whole grain crust topped with this sweet homemade sauce and your choice of vegetables like peppers, onions, mushrooms and tomatoes.

Black Bean and Sweet Potato Chili
This recipe has everything you love about a hearty bowl of chili, just without the meat. Peppers, onion, garlic, and tomatoes are all perfectly complemented by diced sweet potatoes and black beans. Odds are, you could sneak this by the staunchest of carnivores!

Tofu Buffalo Wings
It wouldn’t be a football game without wings, and in this case, meatless wings. We’d rather they weren’t fried, but using just a little oil in a skillet and your favorite hot wing sauce will satisfy the flavor you want with a healthy dose of protein.

Sweet Potato Fries with 3 Dipping Sauces
If it’s finger foods you’re after, try homemade sweet potato fries. Roast them in the oven until crunchy, and while they cook, make your choice of a sweet, spicy, or curry dipping sauce. Or, make all three to give your guests to run the option.

Read more:
4 years ago

The Black Bean and Sweet Potato Chili is very close to the one I have and it's absolutely delicious! It would be great to have pictures and I took a screenshot of the one for the above recipe (it's not the greatest, but it's a picture) 


The Homemade Pizza Sauce looks great, too. I still have to check out the others.

Thanks, Lynn.

4 years ago

girls my mouth is watering i must try these what a great thread the chili looks wonderful and the zucchini pancakes look so yummy i'm looking forward to more of this gosh i feel so hungry now

4 years ago

Mixed Greens with Berries and Honey-Glazed Hazelnuts


For a sophisticated starter, try this colorful salad, which marries fresh berries, caramelized nuts and tangy feta cheese. Pureed berries form the base of the dressing, giving it a velvety texture and rich flavor.


U.S.MetricConversion chart


  • 1 teaspoon(s) extra-virgin olive oil
  • 1/4 cup(s) chopped hazelnuts
  • 1 teaspoon(s) honey


  • 1/3 cup(s) raspberries
  • 2 tablespoon(s) extra-virgin olive oil
  • 1 tablespoon(s) balsamic vinegar
  • 1 tablespoon(s) water
  • 1 teaspoon(s) Dijon mustard
  • 1 clove(s) garlic
  • 1/2 teaspoon(s) honey
  • 1/8 teaspoon(s) salt
  • Freshly ground pepper
  • 2 tablespoon(s) finely chopped shallots


  • 10 cup(s) mesclun salad greens
  • 1 cup(s) blackberries, raspberries and/or blueberries
  • 1/2 cup(s) crumbled feta or goat cheese


  1. To prepare nuts: Preheat oven to 350 degrees F. Coat a small baking dish with cooking spray. Combine oil and honey in a small bowl. Add nuts and toss to coat. Transfer to the prepared baking dish and bake, stirring from time to time, until golden, 10 to 14 minutes. Let cool completely.
  2. To prepare dressing: Combine berries, oil, vinegar, water, mustard, garlic, honey, salt and pepper in a blender or food processor. Blend until smooth. Transfer to a small bowl and stir in shallots.
  3. To prepare salad: Just before serving, place greens in a large bowl. Drizzle the dressing over the greens and toss to coat. Divide the salad among 4 plates. Scatter berries, cheese and the glazed nuts over each salad; serve immediately.
4 years ago

They have a version of the above salad in one of my favorite restaurants and I absolutely love it! I'm going to try this one at home!

How Extra Pounds Impact Cholesterol
4 years ago
How Extra Pounds Impact Cholesterol
Carrying a few extra pounds? They could be making your cholesterol worse. Excess weight tends to increase your harmful LDL cholesterol levels, and one recent study linked a high ratio of body fat with higher levels of LDL.

Three Key Measurements

Do you use a bathroom scale to check your weight? Pounds aren't the only way to gauge health. Here are other, more accurate ways:

The good news is losing even a little extra weight may help lower your LDL and triglycerides while raising beneficial HDL cholesterol levels. (Trim that muffin top with the RealAge Waistline Tracker.)

Scandinavian Muesli
4 years ago

Serve this Scandinavian cereal with low-fat yogurt or nonfat milk to start your day off with whole grains and some protein and calcium-rich dairy. You can substitute any combination of chopped dried or fresh fruit for the raisins—apricots, apples, figs, cherries or cranberries would all be delicious. Try walnuts or hazelnuts instead of the almonds if you like. Ground flaxseeds stirred in at the end provide a boost of heart-healthy omega-3s.

8 servings, about 1/2 cup each

Active Time: 10 minutes

Total Time: 2 1/2 hours (including cooling time)

  • 2 cups old-fashioned or quick-cooking (not instant) rolled oats
  • 2/3 cup rye flakes, or wheat flakes (see Note)
  • 1/3 cup coarsely chopped almonds, (1 3/4 ounces)
  • 2 tablespoons flaked coconut, (sweetened or unsweetened)
  • 1/2 cup raisins
  • 2 tablespoons honey
  • 1/2 teaspoon vanilla extract
  • Pinch of cinnamon
  • 1/4 cup flaxseeds, ground (optional; see Tip)
  1. Preheat oven to 350°F. Coat a baking sheet with cooking spray. Spread oats and rye (or wheat) flakes on the baking sheet. Bake for 10 minutes. Stir in almonds and coconut; bake until the oats are fragrant, about 8 minutes. Turn off the oven. Stir raisins into the muesli.
  2. Microwave honey for 10 seconds in a glass measuring cup. Stir in vanilla and cinnamon; drizzle over the muesli and stir to coat. Return the muesli to the turned-off warm oven and let cool completely, about 2 hours. Stir in flaxseeds, if using.
Tips & Notes
  • Make Ahead Tip: Cover and refrigerate for up to 2 weeks.
  • Note: Rye or wheat flakes are simply rye or wheat kernels that have been steamed and rolled, oatmeal-style. Look for them in natural-foods stores.
  • Tip: Grind flaxseeds in a clean coffee grinder or dry blender just before using.

Per serving: 196 calories; 5 g fat ( 1 g sat , 2 g mono ); 0 mg cholesterol; 34 g carbohydrates; 6 g protein; 5 g fiber; 6 mg sodium; 209 mg potassium.

Nutrition Bonus: Fiber (18% daily value).

Salmon Panzanella
4 years ago

This traditional Italian bread salad is full of tomatoes and cucumber and gets a protein boost with the addition of grilled salmon.



4 servings, 2 cups salad & 3 ounces salmon each

Active Time: 30 minutes

Total Time: 30 minutes

  • 8 Kalamata olives, pitted and chopped
  • 3 tablespoons red-wine vinegar
  • 1 tablespoon capers, rinsed and chopped
  • 1/4 teaspoon freshly ground pepper, divided
  • 3 tablespoons extra-virgin olive oil
  • 2 thick slices day-old whole-grain bread, cut into 1-inch cubes (see Tip)
  • 2 large tomatoes, cut into 1-inch pieces
  • 1 medium cucumber, peeled (if desired), seeded and cut into 1-inch pieces
  • 1/4 cup thinly sliced red onion
  • 1/4 cup thinly sliced fresh basil
  • 1 pound center-cut salmon, skinned (see Tip) and cut into 4 portions
  • 1/2 teaspoon kosher salt
  1. Preheat grill to high.
  2. Whisk olives, vinegar, capers and 1/8 teaspoon pepper in a large bowl. Slowly whisk in oil until combined. Add bread, tomatoes, cucumber, onion and basil.
  3. Oil the grill rack (see Tip). Season both sides of salmon with salt and the remaining 1/8 teaspoon pepper. Grill the salmon until cooked through, 4 to 5 minutes per side.
  4. Divide the salad among 4 plates and top each with a piece of salmon.
Tips & Notes
  • Tips: If using fresh bread, you can grill the bread slices along with the salmon and then cut them into cubes. Alternatively, cut bread into cubes, place on a baking sheet and bake at 300°F until dry.
  • How to skin a salmon fillet: Place salmon fillet on a clean cutting board, skin-side down. Starting at the tail end, slip the blade of a long knife between the fish flesh and the skin, holding down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.
  • To oil the grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray before placing it on the grill.

Per Serving: 362 calories; 21 g fat ( 3 g sat , 12 g mono ); 72 mg cholesterol; 15 g carbohydrates; 0 g added sugars; 29 g protein; 5 g fiber; 386 mg sodium; 1002 mg potassium.

Nutrition Bonus: Selenium (67% daily value), Vitamin C (30% dv), Potassium (29% dv), Vitamin A (20% dv), Magnesium (18% dv), Excellent source of omega-3s.

Salmon Panzanella Recipe
Curried Sweet Potato Soup
4 years ago
Oh my, does this sound good!

Curried Sweet Potato Soup 


2 tbsp olive oil 

1 onion, chopped 

1 clove garlic, minced 

1 j alapeño, chopped (optional)  

2 pounds sweet potatoes, cut into chunks 

6 cups vegetable or chicken broth 

2 tsp curry powder 

1 cup apple cider 

Salt and pepper to taste 


In a large soup pot, sauté onion, garlic and jalapeño in olive oil until soft. Add potatoes, vegetable broth and curry powder. Bring to a boil, then simmer until potatoes are tender, about 20 to 30 minutes. Remove from heat, cool slightly and puree. Add apple cider, salt and pepper, and stir well. Excellent if served with a dollop of yogurt or a splash of cream swirled in. Serves 4. 

Read more:
4 years ago
Southern Peanut Stew With Sweet Potatoes and Collard Greens Recipe

You’ll love this down-home comfort food — the blend of sweet and spice is pretty nice!

4 years ago
Chinese Vegetables

It is Chinese New Year! The year of the Dragon.  In China the dragon is the symbol of good fortune and intense power; it is regarded as a divine beast.

chinese vegetables Chinese Vegetables

Here is my version of Chinese vegetables to celebrate today.


1/4 lb. carrots, sliced in large pieces
1/4 lb. Chinese Broccoli (Gai Lan) or broccoli cut in large pieces
1/4 lb sugar snap peas de-stringed
1/4 lb. bok choy cut in large pieces
1/2 onion, chopped
1/4 red pepper, sliced (optional)
1/2 – 2 inch piece fresh ginger root, finely chopped (depends how gingery you like it)
1 – 3 garlic cloves, finely chopped
1/2 cup water
2 – 5 tbsp. soya sauce
2 tbsp. arrowroot or Kuzu*
½ cup water


1.  Sauté ginger and garlic in vegetable oil for 3 minutes on low heat.
2.  Add ½ cup water and vegetables.
3.  Boil lightly with a lid on for 10 minutes, until vegetables are tender but crisp.
4.  Mix arrowroot, soya sauce and 1/2 cup water together.
5.  Add arrowroot and water slowly to the vegetable mixture, stirring constantly.
6.  Boil till clear.
7.  Simmer for a few minutes.

*this is a healthy substitute for corn starch

4 years ago
Pear Hazelnut Crumble

 pear crumble 300x225 Pear Hazelnut Crumble

In the fall I picked so many pears from a friends tree that I had get creative and this is one very yummy result.


5 cups pears

1.    Core and slice pears.
2.    Place pears in a baking dish.

Crumble Topping


3/4 cup brown rice flour
2 cup oatmeal flakes
1/4 tsp. salt
1/3 cup oil or coconut oil
1/4 cup rice syrup
1/2 tsp Stevia in 2 Tbsp water
1/2 cup hazel nuts, chopped


1.    Mix oil, rice syrup and stevia/water together in a bowl.
2.    Add brown rice flour and salt to wet mixture.
3.    Mix in well.
4.    Add oatmeal and mix in well.
5.    Mix thoroughly with fingers.
6.    Sprinkle on top of fruit.
7.    Sprinkle the chopped hazel nuts on top.
8.    Pat down firmly.
9.    Bake at 350º F. oven for approximately 40 minutes.

P.S.   Pears are Powerfoods.  Read all about pears here:   Pears:  ‘Gift of the Gods”

P.S.S.  Make sure the stevia is the non bitter kind.  Stevia

4 years ago
Luxurious Brown Rice Pudding
Luxurious Brown Rice Pudding
  • This brown rice pudding, and the creamy sauce that goes with it, is gluten-free, sugar-free, dairy-free, and egg-free – and it tastes great!

    Brown rice has many health benefits filled with lots of vitamins and minerals. I consider it a smart carb and a powerfood.

    This recipe is a favorite dessert of mine that has gone through many changes through the years. I often do not even bake it! I just cook it on top of the stove in a pot until it is the consistency I like.

    Brown Rice Pudding

    1 cup short grain brown rice, cooked
    1/2 tsp. salt
    1  1/2 cups rice, almond or soy milk
    1 tsp. vanilla extract
    3 tbsp. coconut oil
    1 – 2 tsp. cinnamon
    1 cup sultana raisins
    1/2 cup dates, chopped
    1/2 cup unsweetened coconut
    1/2 cup walnuts, chopped


    • Cook rice.
    • Mix cooked rice in a glass baking dish with remaining ingredients except for cinnamon.
    • Sprinkle cinnamon on top.
    • Bake at 400º for 40 to 50 minutes. Serve with Cream Sauce on top.

    Cream Sauce


    1  1/4 cup rice, almond or soy milk
    3/4 cup apple juice
    3 tbsp. arrowroot
    2 tbsp. coconut oil
    1 tsp. lemon juice


    • Mix the first 3 ingredients together.
    • Add the remaining ingredients.
    • Bring to a boil, stirring constantly until thickened.
    • Add lemon juice and coconut oil.

    Serve on top of Brown Rice Pudding.

    Read more:


4 years ago

Oh my gosh, Lynn, these sound utterly delicious!! And the ingredients are healthy. I don't cook with butter or margarine at all and use only extra virgin olive oil, sometimes canola, use apple sauce and pumpkin to substitute for fat - it works and is yummy. 

I love spices - am going to try the Curried Sweet Potato Soup first. It's lovely having pictures. Just makes one's mouth water!

Thanks for posting all these awesome recipes. I still am going to look through the ones I tried and collected last year when we had such gloomy winter weather.

No wonder you're so healthy, sis!!

4 years ago

... then the Brown Rice Pudding!!

4 years ago

i am going to try sweet curried potatoe soup first as well just the thing for a cold freezing day like today thanks Lynn

I haven't tried them yet. Let me know how they taste.
4 years ago
Which Vegetables are Healthier Cooked?
Which Vegetables are Healthier Cooked?

In response to my Care2 post #1 Anticancer Vegetable, there was a great question about whether it’s better to eat garlic raw or cooked. It appears the secret to maintaining the anti-cancer effects of garlic is either to eat it raw (think salsa, homemade dressings, pesto, etc), or to crush the garlic first, wait ten minutes, and then cook it.

Let me explain: you know those chemical flares? You bend them, two chemicals mix, and a light-emitting reaction takes place? The same kind of thing happens in garlic. Floating around in the cytoplasm of garlic cells is a compound called alliin, and packed away in tiny intracellular storage compartments (called vacuoles) is an enzyme called alliinase. When the garlic tissues are crushed, the two mix and the alliinase enzyme turns alliin into allicin, the phytonutrient thought to be responsible for many of garlic’s health benefits.

Cooking destroys the enzyme, though, so if you crush your garlic and immediately throw it into the pan, little allicin may be produced. But since allicin is relatively heat stable, you can chop your garlic, wait 10 minutes for the allicin to be formed, and then cook it (the enzyme has already done its work), presumably maintaining many of the benefits.

But what about other vegetables? Which are the gentlest cooking methods for preserving nutrients and which vegetables have more antioxidants cooked than raw? Find out here in my video pick:


How can certain vegetables become more nutritious when cooked? Because it’s not what we eat, it’s what we absorb, and there are certain phytonutrients that are absorbed better from cooked foods. For more on this, see my videos Raw Food Nutrient Absorption and Raw Food Diet Myths. And thank you, everyone, for welcoming me so kindly into the Care2 community.

In health,
Michael Greger, M.D.

Image credit: foreverdigital / Flickr

Read more:
4 years ago

Wow Lynn what delicious looking recipes!!!  The Black Been and Sweet Potatoe Chili sounds and looks delicious!!!  And the Southern Peanut Stew Yes!  With or without chicken would be delicious!

4 years ago
Pumpkin Seeds are Alkalizing

Pumpkin seeds are yummy;  I add them to many of my meals. Bonus nutrient value is that they are the only seed that is alkaline forming.  Pumpkins and their seeds were an important Native American Indian food used for their dietary and medicinal properties.

119494974 Pumpkin Seeds are Alkalizing

10 Benefits of Pumpkin Seeds:
  1. Lots of minerals including phosphorus, magnesium, manganese, zinc, iron and copper.
  2. Good source of protein and vitamin K.
  3. Contain phytosterols, compounds that that have been shown to reduce levels of LDL cholesterol.
  4. Good for Prostate Health! The oil in them alleviates difficult urination that happens with an enlarged prostate.
  5. According to studies, they prevent calcium oxalate kidney stone formation.
  6. Contain L-tryptophan, which helps with good sleep and lowering depression.
  7. As they are high in zinc, they are a natural protector against osteoporosis. Low intake of zinc is linked to higher rates of osteoporosis.
  8. Reduce inflammation for arthritis without the side effects of anti-inflammatory drugs.
  9. Used in many cultures as a natural treatment for tapeworms and other parasites.
  10. Alkaline forming food.

In a study of almost 400 men (age from 45-92) published in the American Journal of Clinical Nutrition they found a correlation between low dietary intake of zinc, low blood levels of the trace mineral and osteoporosis at the hip and spine.

Copyright ©Diana Herrington  You are welcome to share this article with anyone who you think may benefit from this information as long as you give credit to Real Food for Life by including the link to the home page or the direct link to this post.

4 years ago

Homemade Minestrone
1 Tbsp. olive oil
3 cloves garlic, chopped
1 medium onion, chopped
1 Tbsp. cumin
1 Tbsp. red pepper flakes
2 carrots, peeled and chopped
1 zucchini, chopped
2 celery ribs, chopped
1/2-1 cup small pasta shells
2 cups organic vegetable stock
1 6–oz. can tomato paste (optional)
1 large tomato, chopped
1 15-oz. can white kidney (cannellini) beans
2 cups chopped green beans
Salt and pepper to taste

  • In a large pot, heat the olive oil. Add the garlic, onion, cumin, and red pepper flakes (add more red pepper, if you like it spicy!). Stir and sauté for 5 minutes, or until the onions are tender.
  • Add the carrots, zucchini, and celery, and sauté for 10 minutes.
  • Add the vegetable stock, pasta, tomato paste (if using), tomato, and beans. Bring to a boil and simmer for 5 to 10 minutes.

Makes 2 servings

That's it! Pretty easy, right? The best thing about soup is that you can add in whatever veggies you like and leave out the ones you aren't fond of. ♥

4 years ago

Fluffy Oat Bran Pancakes

The secret to this light-as-a-feather heart-healthy pancake?
Folding beaten egg whites into the batter.


MAKES: 4 servings
SERVING SIZE: 3 pancakes
YIELD: 12 pancakes


2/3 cup all-purpose flour
1/3 cup oat bran
1 tablespoon packed brown sugar
2 teaspoons baking powder
1/8 teaspoon salt
1 cup fat-free milk
1 tablespoon cooking oil
2 egg whites
nonstick cooking spray
1/2 cup sugar-free pancake and waffle syrup product
1 teaspoon finely shredded orange peel
orange wedges (optional)


1. In a medium bowl, stir together flour, oat bran, brown sugar, baking powder and salt. Stir in milk and oil just until combined.


2. In a small bowl, beat egg whites with an electric mixer on medium speed until stiff peaks form (tips stand straight); fold into batter (small mounds of egg white will remain).


3. Lightly coat an unheated griddle or large nonstick skillet with nonstick cooking spray. Preheat over medium heat. For each pancake, spoon 1/4 cup of the batter onto hot griddle or skillet; if necessary, spread to a 4-inch circle. Cook about 2 minutes on each side or until pancakes are golden brown, turning to second sides when pancakes have bubbly surfaces and edges are slightly dry.


4. Meanwhile, in a small saucepan, heat syrup product until warm. Stir in orange peel. Serve syrup mixture with pancakes. If desired, serve with orange wedges. Makes 4 servings (3 pancakes per serving).


Blueberry-Oat Bran Pancakes: Prepare as directed, except after putting batter on the hot griddle, sprinkle 1/2 cup fresh blueberries evenly atop pancakes. Continue as directed.


Nutrition Facts Per Serving:
Servings per recipe: 4
Calories: 180
Protein (gm): 7
Carbohydrate (gm): 32
Fat, total (gm): 4
Cholesterol (mg): 1
Saturated fat (gm): 1
Dietary fiber, total (gm): 2
Sodium (mg): 299

4 years ago

Mmmmmmmmmmmmm sounds delicious Lynn.  I really want to try the soup!

4 years ago

Wow, Lynn -- you've really been putting in some great things here. I love all the information on pumpkin seeds. I knew they were good for you but had no idea just how good they are. A great alternative to things one wants to eat when they get the nibblies.


Thanks so much for all the info. everything looks delicious. (I love lemons too).  

4 years ago
Why You Shouldn’t Always Cook with Olive Oil
By Kerri-Ann Jennings, M.S., R.D. | EatingWell – Wed, 22 Feb, 2012 10:41 AM EST

This post was modified from its original form on 24 Feb, 13:55
4 years ago

Great article about olive oil uses, Cheryl dear.  I always make sure that when I'm cooking with extra virgin olive oil, I'm using medium heat and not high. I use olive oil in my salads and use it for dipping bread.

This is a very informative article, sis. Thanks so much for posting it!


Big healthy hugs!! lol

4 years ago

Top 10 Foods for Lowering Cholesterol

By RealAge
Sponsored By:


    If you have unhealthy cholesterol levels (or want to prevent them), one of the first things you should examine is your diet. Are you eating foods that help reduce cholesterol? Or avoiding the ones that cause unhealthy cholesterol levels to creep higher? If not, we've got 10 cholesterol-lowering foods you should grab next time you're at the grocery store. Bonus: Lowering your bad (LDL) cholesterol can make your RealAge 3.3 years younger if you're a man, 0.6 years younger if you're a woman!

    (Next: Snack on these nuts . . .)
4 years ago

thanks Lynn i am tring out some of these with great success thanks sis

Real Food for Life
4 years ago

Mary, I tried some, too. Healthy and delicious. Here's some more good information!

Real Food

For Life

  A Common Vegetable With Uncommon Health Benefits 

Hi Lynn
Everyone loves onions but few recognize how good they are for you!

They are full of protective phytonutrients, vitamins, trace minerals, and unique anti-inflammatory compounds
Learn a LOT MORE: 
  • 6 Health Benefits
  • How to Avoid Onion Tears
  • 5 Onion Trivia
  • How to Store Onion
  • The Best Onions to Use
  • 5 Onion Nutrition Benefits
  • Onion Recipes
Click here:  Onions for Health
Wishing you abundant health,
Diana Herrrington and Randy Fritz

4 years ago

Eating Green and Lean E-Book!


We shortened the title.  We hope you like it!
A complete and easy guide to Real Food Principles and Recipes. 
Eating Green and Lean


Gluten Free Date Squares

Most date squares are too sweet. These are just right with no white sugar. 

Click here:  Date Squares


4 years ago

3 Big Benefits of Coffee

By Mehmet C. Oz, MD, and Michael F. Roizen, MD


If you like coffee and it likes you (i.e., it doesn't give you migraines, jitters, an upset stomach, or irregular heartbeats), enjoy. Here's why:

  1. Coffee wards off Alzheimer's disease. Something in coffee releases a substance called GCSF that helps sweep beta-amyloid deposits (the plaque buildups seen in Alzheimer's) out of your brain. Cut your risk of Alzheimer's disease in half.
  2. Coffee fends off Parkinson's. The reason isn't clear, but the finding is consistent, and more coffee equals more protection. Protect your coffee's antioxidants with this serving style.
  3. Coffee fights diabetes. As coffee consumption goes up, diabetes risk goes down. Specifically, risk drops about 7 percent with each daily cup.

No time to brew a fresh pot? No worries. Instant coffee holds its own because it starts out as brewed coffee and retains some of the healthy substances. Here's another bonus: Instant has two-thirds more fiber. Yep, believe it or not, a 12-ounce cup of instant coffee contains about 3 grams of fiber, versus about 1.8 grams in brewed.(Coffee doesn't just come in a cup. Check out these scrumptious coffee recipes from EatingWell.)

Don't like coffee? Here's how to get its benefits without touching the stuff.

4 years ago

Lynn, many kudos to you for doing this marvelous thread! ss The recipes are outstanding, complete with mouth-watering pictures.

I am very close to trying the Curried Sweet Potato Soup - probably the end of this coming week. I love curried food.

The link on the "Lowering Cholesterol Foods" doesn't work. Is there any other way you can get it?

I am going through some anxiety right now. My blood pressure was quite low when I had it checked last week at my doctor's so he took me off the water pill I was taking. I checked my BP at Pricesmart where they have a BP cuff a few days later and I almost fainted - it was soaring really high! I dropped off at my doc's office and he told me to take two of the other BP pills I am taking and it's not working! Geez, it was excellent most of the time when I was taking the water pill, except that it was low at times, probably when I hadn't eaten for awhile. I'll give it a few more days and if it hasn't changed I'll get in to the doc again. Otherwise I feel fine and am using the treadmill, etc. I don't like the feeling that I'm going to keel over from the BP, though.

I love the article about coffee! Who would have guessed?! I am addicted to my morning coffee so that certainly is great news. Thanks so much, Lynn.


4 years ago

I had a de jevu (sp?) feeling after I posted that article about olive oil, like we had posted it before. I checked the "Living Green..." thread and we have posted info. about it there. I'm going to repeat something Mongi said so I can find it on both threads. I need to tell a few people I know just how good it is!

Group History

I just skimmed the post on olive oil somewhere above here, very interesting...let me add this, olive oil is a cholesterol scavenger, it also goes through the body ( verbatim from a great book that fell onto my plate, written by a bunch of doctors-professors ) therefore it goes through the body searching for calcium that it hauls there where it is needed, and even massages the shinbone )

a few years ago I saw a TV broadcast on the second channel, is no fairy tale, but there were 8 panelists, all experts in olive oil, they said, olive oil is --the only fat-- that´s so easily digested and soon leaves the body after 2 to 4 hours, through the pores among others hence you don´t put on weight from olive oil (ask the Italians and the Greek), it is also the only fat among all fats that you can use eight times to fry your fish or vegetables without it becoming harmful --well, no one will use it 8 times, but they said it to underline how nutritious...

We had an olive grove and enough olive oil for the whole year, so I grew up with it, but unbelievable what my mother used it for...-lol- I would " steal " some and sell it to the neighbour grocer for some pocket money. Both fruit and oil were like could go to any grocer and get good money no matter the quantity...shame, am digressing...

(I am including the last part because it's pretty funny. )  

This post was modified from its original form on 26 Feb, 22:12
4 years ago
5 Vegan St Patrick’s Day Recipes
  • Becky Striepe
  • March 16, 2012
  • 5:32 pm


    Vegan Colcannon

    Colcannon normally features cabbage, but this recipe from Vegan Yum Yum calls for kale instead. If you want something a little bit more traditional, you can just swap the cabbage back in. Just use 4 cups of cabbage in place of the kale, and cook it the same. Either way, you’re getting a generous serving of healthy cruciferous vegetables!

    Food historians generally agree that colcannon was traditionally made with cabbage, not kale. Modern recipes online will call for one or the other, so use whichever green you favor more. I always use kale.

    I added little bits of seitan to this to take the place of salt pork. But just as you can make non-vegan colcannon without the pork, you can make this vegan version without the seitan. I only toss it in when I happen to have it on hand.

    If you want to make a different amount, I find these proportions work well: 4 parts potatoes, 4 parts uncooked, chopped kale, 1 part seitan.

    Serves Four as a side dish

    4 Cups Chopped Potatoes, I like Yukon Gold
    4 Cloves Garlic, minced (optional)
    3 Tbs Earth Balance Margarine
    4 Cups Chopped Kale
    1 Cup Chopped Seitan
    1 tsp Soy Sauce
    1 Tbs Nutritional Yeast (optional)
    2-4 Tbs Soy Milk or Soy Creamer, warmed
    3 Sprigs Thyme, leaves leaves only (optional)
    Salt and Pepper to taste

    Chop your potatoes into 1″ cubes and bring them to a boil in some salted water. You can peel your potatoes if you like, but I keep the skins on for added flavor, texture, and nutritional value. Meanwhile, add Earth Balance and garlic to the bottom of a pot. Cook until the margarine is melted and the garlic is fragrant, then add kale and toss well to coat.

    Add seitan and soy sauce and cook over medium heat until kale is tender and reduced in size. If you think it’s cooked enough before the potatoes are finished, reduce heat to the lowest setting to keep the mixture and pot warm. When it comes time to add the potatoes, the warm pan will ensure they won’t get cold while finishing the dish.

    Kale and Seitan for Colcannon

    Drain potatoes when they’re fork tender but not waterlogged. Add well-drained potatoes to the warm kale and seitan mixture. Mash as you usually would. You can also rice or mill your potatoes directly into the warm pot; this prevents lumps if you worried about that kind of thing.

    Mix in the nutritional yeast (if using), herbs, and 2 Tbs of the warmed soymilk. Add more if needed for a smooth and creamy texture, but not so much it loses its fluffiness. Add salt and pepper to taste and serve immediately.


4 years ago

Some of the other recipes found on the above link:


Vegan Shepherd’s Pie

Shepherd’s Pie is excellent comfort food, and this hearty vegan version featuring mushrooms and tofu is just as filling as its meaty cousin. If you’re not a fan of tofu, you can replace the soy with white beans or black eyed peas.


Dublin Coddle with Vegan Irish Sausage

Fat Free Vegan’s recipe for Dublin Coddle includes instructions for making your own vegan Irish sausage from scratch! If you’re not feeling quite that ambitious, you can use pre-made vegan sausages, like Tofurkey or Field Roast.


Whole Wheat Vegan Soda Bread

Soda bread is an Irish staple, but it often uses dairy ingredients. This simple vegan recipe from Happy Herbivore is sure to please, whether you sweeten it up with a bit of sugar and raisins or omit those ingredients to stay more traditional.



4 years ago

thank you so much Cheryl and Lynn i'm sure going to try that collcannon orkut scrap

Friendship Scraps

4 years ago


I love your pictures, Mary!

I think I will also try the colcannon. It looks yummy!

4 years ago

This looks like a great Vegan Cookbook - Fat Free Vegan Kitchen:

I'm going to try really hard to get as close to Vegan-ism as possible. I've just been watching the videos on heart disease - cholesterol, statins, etc. The FDA has now issued instructions that two things must be included on the "possible" risks: diabetes and confusion and/or memory loss. Not that all people taking statins will experience this, just that it's a possible risk.

The videos are really informative (here on C2). You can find them on the "Green..." thread on the same link as the article Lynn posted about the benefits of lemons.

Having had a heart attack, some of the head cardiologists are saying that a "pure vegan diet" would almost take the place of having to take statins. I have to admit, and I'm sure many other people would as well, that it's really hard to switch to that extreme. But.... I can get as close as possible!

Delicious Quinoa pudding
3 years ago

quinoa pudding 2 Deluxe Quinoa Pudding (vegan & gluten free)

This is an extra special pudding made from my favorite grain that as we now know is really a seed. 

I often just cook it on top of the stove in a pot till it is the consistency I like,  baking it makes it extra yummy!

Vegan – Dairy free/egg free and sugar free


1 cup quinoa, cooked

1/2 tsp. salt

2  1/2 cups rice, almond or coconut milk

1 tsp. vanilla extract

3 tbsp. coconut oil

1 cup sultana raisins

2/3 cup dried apricots chopped

1/2 cup unsweetened coconut + 1/4 cup

1/2 cup pecans, chopped



  1. Cook quinoa; see how to//////////
  2. Mix cooked quinoa in a glass baking dish with remaining ingredients except for 1/4 cup coconut.
  3. Sprinkle coconut on top.
  4. Bake at 400º for 40 – 50 minutes.
  5. Serve warm and refrigerate the rest till ready to eat.

To discover  all the health benefits and fascinating history behind quinoa,  click here; 

3 years ago

Wow, Lynn, that looks soooooo delicious and I love the ingredients! I will definitely be trying this one and will let you know how it goes. Thanks so much for posting it.

(Please see my message on the "Chatterbox - c'mon in" thread)

3 years ago

3 Garden-Fresh Spring Recipes 
Celebrate the spring season with these three recipes that make the most of fresh-from-the-garden (or farmer’s market) produce.

Pea Soup
2 medium shallots, finely chopped
Pinch salt
1 teaspoon vegetable oil
¼ pound potato, peeled and diced
1 pound fresh or frozen peas
3 cups water or light vegetable broth
Salt and pepper for seasoning
1 tablespoon sour cream
1 tablespoon water

1. Cook shallots with a pinch of salt in oil until translucent.
2. Add potato and cook until soft.
3. Add peas and cook for 2 minutes.
4. Puree mixture with water or broth in blender.
5. Season with salt and pepper to taste.
6. Combine sour cream and 1 tablespoon water.
7. Drizzle loose cream over soup for garnish.

Read more:
3 years ago

Lynn the Quinoa pudding looks so delicious!  I need to try this sometime.  I eat Quinoa all the time.  Thanks

Whole-Wheat Pasta Salad with Walnuts and Feta Cheese
3 years ago

Pasta Salad Whole-Wheat Pasta Salad with Walnuts and Feta Cheese

• ½ pound whole-wheat fusilli or other spiral-shaped pasta
• ½ cup walnut pieces
• ½ cup crumbled feta cheese
• ½ cup diced red onion
• 1½ cups chopped baby spinach leaves
• 2 Tbs. walnut or olive oil
• 2 Tbs. red wine vinegar
• 1 clove garlic, minced (about 1 tsp.)
• ½ tsp. Dijon mustard
• Salt and freshly ground black pepper to taste


Cook the pasta according to the package directions. Drain the pasta, rinse under cold running water, and put it in the fridge to chill.

In a small dry skillet, toast the walnuts over medium-high heat stirring frequently until fragrant, 3 to 5 minutes. Set aside to cool, then chop coarsely.

In a large bowl, toss together the pasta, walnuts, feta, onion, and spinach. In a small bowl, whisk together the oil, vinegar, garlic, and mustard. Pour the dressing over the pasta salad and toss to combine. Season with salt and pepper. This salad will keep in the refrigerator in an airtight container for about a day.


Yield: 4 servings


Per serving: 420 calories, 49g carbohydrates, 13.5g protein, 21.5g fat (4.5g saturated), 9g fiber, 16.5mg cholesterol, 245mg sodium

This post was modified from its original form on 20 Apr, 19:13
3 years ago

that quinoa is delicous i tried it thanks Lynn  its so hard to get great tasting vegan recipes this is a wonderful thread my hats off to you sis 

3 years ago

Glad you like it, Mary. I have to try it....I need to buy coconut oil first.

3 years ago

i have invested in several oils thanks to your posts the recipes are so handy  i print them and stick them in a cookbook its a great help thanks sis

3 years ago

Hey... yippee, more recipes! Mary, I'm glad you tried the pudding... I'm next.

Thanks, Lynn. The pictures make my mouth water.

More yummy recipes comin' up!
3 years ago

This is my favorite soup which I developed a few years ago.  Every time I make it for friends they just love it and so do I! soup 2 KABOCHA SQUASH SOUP



1 medium Kabocha* squash
1 large onion or two small onions
2 large leaves of Kale
4 to 6 cups water
2 inch piece of fresh ginger
½ tsp Cinnamon, cardamom, coriander,
1 tsp turmeric
5 drops of Sunny Dew (light Stevia)
Add salt & pepper to taste
then cut the squash into eight pieces.
2.    Chop onion and ginger.
3.    Put squash, onions and ginger into a steamer and cook till squash is soft. Remove and let cool. Save the flavourful water left over from steaming. 
4.    Steam chopped Kale a few minutes or until tender.
5.    Sauté spices in sesame oil or coconut oil for a couple of minutes.
6.    Separate the squash flesh from the skin. Put the cooked squash in a large bowl or pot.
7.    Add 3 cups of the leftover water used to steam the squash and stir in onion and ginger.
8.    Run the squash and onion mixture through a blender, portion by portion, until you've blended it all.  You can also use a hand blender and blend it right in the soup pot, which is what I do, but do be careful as it can splatter everywhere.
9.    Put the blended mixture into a soup pot, adding the broth created from the steamer to attain the consistency you like.
10.    Add cooked kale, spices, salt and pepper to taste.
11.    Serve with a dollop of yogurt or sour cream.  I use vegan choices.

1.    Cut squash in half, scoop out the seeds,

* You may use butternut or any dark orange squash.

Note!  We did not have a personal picture of this soup so used a stock photo. Imagine that the bread is healthy rice bread!

Another Squash Recipe
3 years ago
Baked Squash with Vegetables

baked vegetables 3 Baked Squash with Vegetables


Mmmmm I love the sweet vegetables in this meal. So very yummy and so many Powerfoods in one meal. Another great thing I like about this meal is that it is so simple to prepare and in only one dish which means there are few dishes to wash.


1 medium squash
2 sweet potatoes
2 medium carrots
2 parsnips
10 very small onions or cut up one big oniion
3 – 7 cloves garlic, sliced (optional)
1 tsp rosemary
3 tbsp. coconut oil or ghee
Salt to taste
Black pepper to taste (optional)


1.    Cut carrots, parsnips, sweet potatoes and squash into 2 inch pieces.
2.    Remove skins from onions and leave whole.
3.    Place all vegetables into a glass casserole dish.
4.    Mix in sliced garlic, rosemary, coconut oil or ghee, and sprinkle with salt.
5.    Bake in 400º F. oven for 45 to 60 minutes till tender.
6.    Stir occasionally while baking.

3 years ago

Well I see that I am going to have to get busy and look up some of the great recipes I found the winter of 2010 when I couldn't go out and play!

Thank you so much Lynn for keeping up with this thread. The recipes are heavenly and within the ordinary person's ability to prepare. I hope to make that pudding within the next few days!

I have to try this one. Looks yummy!
3 years ago

Black Bean, Mango, and Avocado Salad

This relish-like salad is delicious and festive, and goes well with southwestern-style tortilla or corn dishes

Nava Atlas

Previous Next
  • This mango and black bean salad is easy to make, festive to look at, and delicious to eat! Enjoy as part of a backyard barbecue or picnic lunch. The HSUS

  • How to dice a fresh mango: Start by cutting a wedge from the whole mango. (Cut the mango as if to cut in half lengthwise, avoiding the large stone in the center of the fruit.)

  • Using a paring knife, cut the mango flesh crosswise and lengthwise, leaving the fruit attached to the skin. Then, push the skin side to turn the mango wedge into a convex shape so that the mango pieces separate. Cut pieces away from the skin with a knife into a bowl.

Serves 6

One 15- or 16-ounce can black beans, drained and rinsed
1 medium avocado, cut into 1/4-inch dice
1 mango, cut into 1/4 inch dice*
1/2 red bell pepper, cut into 1/4-inch dice
1 to 2 scallions, thinly sliced
2 tablespoons extra virgin olive oil
2 tablespoons lime juice
Minced fresh cilantro to taste, optional

* Note: If fresh mango isn't available, look for mango in the frozen foods section of your supermarket. Let thaw overnight before using.

Combine all the ingredients in a serving container. Stir together and serve.


All figures are per serving (assumes 6 servings).

Protein: 4 grams
Calories: 154
Fat: 9 grams
Fiber: 5 grams
Carbs: 18 grams

Recipe adapted from Vegan Express by Nava Atlas.

For even more vegetarian recipes, check out

3 years ago

Beautifully presented! I am trying to imagine all those flavours together! It really does sound yummy. Thanks Lynn.

I have been trying to decide on what substitutes to use for that Quinoa pudding i.e. the coconut oil for one. Three TBSPs is a lot to miss out on if I don't use it so it must be important that it (or something similar) be in there; and I need to see if I can find smaller "rice, almond or coconut milk" containers than the ones I see in my store otherwise the rest won't probably get used. I'm getting closer to trying this! Any suggestions re the coconut oil substitute?

3 years ago
Peanut Butter Bliss Balls

penut butter blisss balls Peanut Butter Bliss Balls

This is one of those recipes that originated in my hippy days in the Kootenays of British Columbia, Canada. 

We had a variety of flavours of ‘Bliss Balls’; this was a favorite.  It did have lots of honey in it though which I replaced with rice syrup and reduced the quantity.  Also, it had wheat germ in it which I replaced to make it gluten free.

  • 3/4 cup honey
  • 1 cup peanut butter
  • 3/4 cup coconut flour
  • 1 cup toasted sunflower seeds
  • 1/4 cup toasted sesame seeds (for rolling)
  • 1/4 cup currants
  1. Blend honey and peanut butter.
  2. Mix in remaining ingredients except sesame seeds.
  3. Form into 1 inch balls.
  4. Roll balls in sesame seeds.
  5. Set on a plate or cookie sheet and let them form for 2 hours.
  6. Then store in an airtight container, each layer on parchment paper, in the refrigerator for up to 3 weeks.


3 years ago
Luxurious Brown Rice Pudding

This brown rice pudding and the creamy sauce that goes with it, is sugar-free, dairy-free, and egg-free and it tastes great! It is a favorite desert of mine that has gone through many changes through the years.

I often do not even bake it; just cook it on top of the stove in a pot until it is the consistency I like.

brown rice pudding Luxurious Brown Rice Pudding



 1 cup short grain brown rice, cooked
 1/2 tsp. salt
 1 1/2 cups rice, almond or soy milk
 1 tsp. vanilla extract
 3 tbsp. coconut oil or butter
 1 tsp. – 2 tsp. cinnamon
 1 cup sultana raisins
 1/2 cup dates, chopped
 1/2 cup unsweetened coconut
 1/2 cup walnuts, chopped


  1. Cook rice.
  2.  Mix cooked rice in a glass baking dish with remaining ingredients except for cinnamon.
  3.  Sprinkle cinnamon on top.
  4. Bake at 400º for 40 to 50 minutes.
  5. Serve with “Cream Sauce” on top.

Serves 4 big servings or 8 small ones.




1 1/4 cup rice, almond or soy milk
3/4 cup apple juice
3 tbsp. arrowroot
2 tbsp. coconut oil or butter
1 tsp. lemon juice


  1. Mix the first 3 ingredients together.
  2. Bring to a boil, stirring constantly until thickened.
  3. Add lemon juice and coconut oil.
  4. Serve on top of Brown Rice Pudding.

Copyright © Diana Herrington You are welcome to share this article with anyone who you think may benefit from this information as long as you give credit to Real Food for Life by including the link to the home page or the direct link to this post.

3 years ago

Hi Cheryl, I have the same problem with the quinoa recipe. The coconut oil here is $10 for a large jar (it doesn't come in anything smaller) and I don't know if I'll use it in too many more recipes to justify buying it. As far as the milk is concerned, I use almond milk in my cereal so it's always in my fridge.

I've been trying to figure out what other substance I can use instead of coconut oil. 

3 years ago

Hi sis! Sooooo.... I think the coconut oil must be important to the whole taste otherwise the quantity would be less and we probaby couldn't get away with not using it. I wonder if we changed the whole coconut flavour, except for a little bit for garnish, to something else - ??? A fruit flavour created by putting _______ in instead?   

Boy, that rice pudding looks delicious. I've just had dinner and could really go for that pudding right now. yummers!

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