RECIPE: Wild Rice and Arugula Salad

Need to give your salad some girth without bulking up?

Wild Rice is the perfect grain to making your salad more filling without packing on pounds in the process.  Wild rice has twice the protein of brown rice, is high in fiber and essential minerals and vitamins.

The arugula bring the benefits of leafy greens.  It’s alkalinic and detoxifying, high in chlorophyll and antioxidants, and is anti-inflammatory.  Sun dried tomatoes deliver calcium and magnesium, which are great for cardiovascular health.  So this salad is a super hearty, super healthy serving of goodness!

arugula salad
Bring 4 cups of water to a boil, Add 1 cup wild rice

let cook until water gone (~ 45 min)

While rice is cooking, in a large dish combine:

1/2 5 oz sleeve goat cheese

1/2 cup chopped Sun Dried Tomatoes

4-5 cups of arugula

1 Tbsp olive oil

1 tsp ground black pepper

1 tsp dried basil

1 /2 tsp sea salt


Serve on bed of arugula.

Serve Warm or cold.

Keeps in Fridge all week.

Tastes great in a toasted tortilla.


RECIPE: Healthy “Meat and Potatoes” Dinner

Looking for a fairly simple, hardy, healthy meal? This meal plan is a nod to my world’s best mother in law, who loves a good meat and potatoes meal.

Lynne, this one’s for you!

Meat: Local, grass-fed, hormone free beef (grill or bake for 15 minutes and slice),

Potatoes: sweet potato discs, parsnip mashed potatoes, or  stuffed eggplant

and, of course

Greens: (Because you should have them at every meal!) Mixed greens cucumber and celery salad with dressing

Dinner is served.

Now technically eggplant and parsnips are not potatoes, but I think if you give them a try, not only will you pack in more nutrients, decrease the glycemic load (for those of you watching your weight and wanting to prevent diabetes), you’ll discover an easy delicious new dish!


[Click links for various recipes.  If the eggplant recipe is too complicated, of if eggplants are out of season, just use the sweet potato recipe or Parsnip Mashies instead!]

RECIPE: Healthy Easy Egg Rolls


I used to tear up an All-you-can-eat-Chinese-buffet!  Atop my plate-o-gluttony, were usually not one, but two,  precariously perched fried egg rolls.  Not sure when or were I fell in love with these grease-laden mystery tubes, but they probably ‘had me at “fried”‘.

Thank goodness I can easily forego Chinese buffets and their previously tempting egg rolls, now, knowing how disgustingly synthetic and chemical-ly (made up word) the contents are.

Now I nosh on a higher quality fare, like this little gem I invented recently.

It’s so easy I can’t believe I didn’t think of it sooner…

Chop 1/2 red pepper, 2 mushrooms and 1/3 small onion (more or less depending on your relationship with onions)

Sauté onion and mushrooms in 1 tsp of oil while you

Whisk 2 eggs, 1/4 cup cheese (I’ve used parmesan, swiss and goat cheese), the chopped red pepper, and a pinch of salt and pepper together.

Pour whisked contents into pan for scrambling

While scrambling, cut stem out of a swiss chard leaf*, which you will then use to wrap your egg scramble. 


Healthy, easy, yummy egg roll!

(*I suppose you could use any edible leaf, but chard tops the ANDI score charts, and holds together well so give it a try)

RECIPE: Corn and Cumber Salad (or Salsa)

This Dish is super easy, colorful, and healthy. It’s delicious atop a bed of greens, as a chutney on fish, as a salsa with chips, or all by itself!  Serve at room temperature or cold.  Great to whip up in a flash if you need a quick dish for a party, for your self or for your kids!


Mix together

1 can organic corn

1 chopped cucumber

1/2 6 oz sleeve of goat cheese

1/3 cup Balsamic vinegar

1/4 cup olive oil

1/4 tsp sea salt

RECIPE: Quick Grab Mini Quiches

Do you know the Muffin Man? He’s quite rotund. So fill your muffin pans with something healthier, tasty and custom made!

These mini quiches are great to grab and go! And they keep for several days in the fridge.

Nosh on these instead of a high sugar ‘protein’ bars!


Whisk together 6 eggs and a Tbsp of filtered water.  Add a dash (~ tsp) of salt and pepper to taste, and a Tbsp of milk or olive oil if you like.   Then choose your green, choose your cheese from list below, or add you own combination (add onions, mushrooms, hot sauce, ham, tofu or bacon if you like)

2 cups of your green and 2 cups of the cheese you choose:

Spinach + Cheddar

Arugula + Parmesean

Green Peppers + Feta

Chives + GoatCheese

Broccoli + Mozzarella


5-6 small eggs

1/4 chopped red onion

2 cups chopped greens

1/2 cups cheese

1 Tbsp water + optional olive oil or milk

1 tsp sea salt

1/4 tsp pepper

Pour mixed concoction into a lightly greased 12 muffin pan

Bake on 350 for 30 minutes, then let cool for 10 minutes, if you can stand the wait!


Photos ganked from and

RECIPE: Breakfast for Dinner Quiche

For all y’all living on the WILD SIDE, doing crazy things like driving a few mph’s faster than the speed limit, or ingesting things with recently passed expiration dates, or worse, eating Breakfast for dinner! Breakfast for dinner?!!?  Heavens me.
My family never did it, but it’s always good to break up the routine, try something new, right? If that’s just too rowdy for you, have the following for breakfast (or lunch or dinner).  No matter the time, it’s de-lish!
5 eggs (cage-free, hormone free, local unless you like cancer)
3/4 cup grated parmesan (or sharp white cheddar or 6 oz goat cheese)
1 cup spinach (or arugula, which I prefer)
1/2 cup sliced mushrooms* (optional)
salt and pepper
hot sauce* (optional)
1/2 cup sausage crumbles * (optional, could also crumble tempeh or Tofu)
beat together large bowl with a spoon (or if you’re feeling “whisky’) and bake in small pan or 9 x 9 Pyrex at 350 for 20-25 minutes or until firm
or scramble together in saute pan until eggs are firm (~ 7-10 min)
ANOTHER GREAT OPTION IS TO COOK IN A MUFFIN PAN. Grab and go! Great for kids too!
Voila! Breakfast lunch and dinner are served! And you got your greens and healthy protein on! Watch out world!