Category Archives: Recipes

SQUASH CHIPS

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This is one of my favorites snacks.  
Y E L L O W   S Q U A S H   and   Z U C C H I N I
 
I’ll show you the basic way I make them.
1.  Slice these babies up thin.
2. Put them in a zip-lock bag, 
drizzle in some EVOO  
and lightly sprinkle them with salt.
3.  Lay them flat on a cookie sheet lined with foil
to save on clean-up time 🙂
I did add a small amount of parmesan cheese on top. 
 4.  Bake.
I baked this batch at 200° for 3 hours.  
They came out great. 
I have also cooked them 350° for 25-30 minutes.
I go this route when “I can’t wait any longer!”
Play around with the seasoning, temp and cooking time…
and SHARE WHAT YOU FIND IS GOOD!

SLOW-CARB MEAL PLAN

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Here is how I’m feeding my family next week.
WEEK 1 Slow-Carb 
 
These are DELICIOUS!  My kids will have them wrapped in unbleached flour tortillas with a little cheese and sour cream, while Jeremy and I – the slow-carbers – will eat it more like a salad.  We will add avocado and fresh cilantro to ours.  SO YUMY, fast and easy!
 
Rachael Ray calls them Brown Rice and Black Bean Burritos.  The kids eat them just like the recipe shows.  Jeremy and I skip the rice and the tortilla and cheese.  I cook with coconut oil instead of EVOO.  These beans are the best and have become a staple in the Benson house.  I make these every week and sometimes we eat them in the morning with eggs!
 
This is a yummy, healthy slow-carb chili recipe.  It can be made in a crock pot – or if I forget to make it in the morning – can cook on the stove for a few hours.  I usually add more bell peppers.
 
Not sure what BAKED FISH I will do yet.  Any ideas?
 
Roasted Asparagus  
All I can say is “More Please!”
 
I have not made this yet, but look forward to trying it.  I will omit the corn chips and mayo, and will probably add a bit more avocado!
 
I eat this almost every day in the summer.  It’s one of my favorite snacks. 
Squash Chips 
Yeah baby!  These make the SCD possible for me!
 
I like to double this to be sure I have leftovers.  I don’t double the corn.  Again,  a small amount of cheese & sour cream for the kids, and avocado, fresh cilantro and lime for the SC peeps.
 

To to cut down on cost, I plan meals that use similar ingredients within the week.  I’ve noticed that we are able to use up the food that we have and throw less out at the end of the week!  For example, WEEK 2 will probably be more Italiany foods and I will not by cilantro and sour cream for that week.  

 

A SLOW-CARB MEAL: Breakfast for Dinner

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Here’s a slow-carb meal that makes everyone in my house happy!
 
BREAKFAST for DINNER

thePREP
1. Saute’ onion and bell pepper 
(and any other veggie you want to throw in there) 
2. In a different skillet, saute’ SPINACH in COCONUT OIL.
3. Add eggs to the onion and peppers.
4. Prepare bacon.  I cooked bacon in the oven
 375 for 20ish minutes.  It was good!
 I add FLAX OIL to the eggs.
 
THIS IS MY KIDS PLATE
VERY GOOD and FILLING!
EVERYONE is HAPPY and HEALTHY 🙂

TEST DAY BREAKFAST SMOOTHIE

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I’m so proud of the hard work Taylor has put into school this year.  She has studied hard and it is paying off!  I’ve noticed a bit more focus and stress as she is walking through mid-term tests. I know that she has studied hard and is prepared!
 
Now it is my responsibility to make sure her 
BODY and BRAIN 
are fueled and ready!
 
 
I would have taken a better smoothie picture, 
but we were in the middle of the  
“MORNING RUSH”… you know what I am talking about! 
 LOL
 
theSMOOTHIE
 
kale
spinach
parsley
mint
oatmeal
coconut oil – buy it HERE
flax seeds
bee pollen
greek yogurt
honey
frozen fruit
1/2 banana
water
and to make it taste good…
1/2 cup OJ
 
That’s a power packed meal that she “ate” on the way to school!
 
Check out the 
for more healthy ideas on what to add.
 
*The picture shows the amount of food I use for 2 smoothies.  I make Taylor and Iver’s together, then make a quick one for me… using less fruit and no OJ.

 

 

Special Price!
  Virgin Coconut Oil, 
Gold Label – 2 pints –
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 If you order by clicking on any of my links and have never ordered from Tropical Traditions in the past, you will receive a free book on Virgin Coconut Oil, and I will receive a discount coupon for referring you!

 

CHOCOLATE COCONUT PROTEIN SHAKE

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This is what I had immediately following my workout today.  
High quality protein powder.
GOOD.
 
A tablespoon of 
GREAT!!!
HAPPY MOUTH.  HAPPY MUSCLES.
 
And read THIS for the coconut oil review.
 If you order by clicking on any of my links and have never ordered from Tropical Traditions in the past, you will receive a free book on Virgin Coconut Oil, and I will receive a discount coupon for referring you!

 

CAULIFLOWER PIZZA

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This is what we ate last night.  I have it pinned on my Pinterest board “EATING and DRINKING”.  I’ve made it a few times and  it is SO YUM!  Last night, however,  I had to make a few adjustments… because I didn’t realize when I started that I was out of a few ingredients.  That’s never a fun moment when I am half way into cooking and realize I DON’T HAVE ALL THE STUFF I NEED!  Sadly that happens more than I want to admit. LOL  That’s when it’s nice having friendly neighbors 🙂
 
So I improvised last night and it turned out great!  
So I thought I’d share…
First, grate the CAULIFLOWER
Cook the CAULIFLOWER in microwave on high for 8 min.  
DON’T add water.  It makes it’s own moister.
Oven preheat to 450ª 
I actually think I will lower the temp and increase the cook time next time I make this.  The outer edges burned on mine. 
 
Spray cookie sheet with non-stick spray.
 
Add 1 EGG, GARLIC (fresh or powder), a little SALT, and OREGANO.
I’m sorry I didn’t measure. 
Pinterest:  add 1 cup grated mozzarella.
Me: had no mozzarella, so I cut up our Boar’s Head Provolone cheese.
MIX it all up.
PLOP the MIXTURE onto the cookie sheet.
SPREAD it out with your hands.
Brush OLIVE OIL onto the crust.
BAKE it for 15 minutes.  
Add sause and toppings.
I used pizza sauce, red & yellow bell peppers, feta cheese, and parmesan. 
I would have used pepperoni for the kids, but…I was out 🙁  
Put this under the BROILER until toppings are warm and cheese is melted.
WATCH IT CAREFULLY!
So this did NOT appeal to my kids, but my husband and I enjoyed it.  I actually thought it was GREAT!  Next time I will NOT call it pizza, and I think my kids MIGHT like it 🙂
 
If you think of a creative name for this “pizza”, PLEASE share… so my kid will eat it!  🙂
 
Give it a try. 
 What are your favorite toppings?  

VEGETABLE SUSHI by Taylor

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VEGETABLE SUSHI
made by my daughter TAYLOR
Taylor made these for a school project on JAPAN.  She made these all by herself!.. and they are REALLY good!
WHAT WE USED
toasted nori sheets – got mine at World Market
1 1/2 cups sushi rice
rice vinegar
 sautéed vegetables
(we used celery, spinach, squash, red bell pepper, cucumber)
bamboo rolling mat
STEP 1 Cook rice & then cool completely. Sauté vegetables. 
STEP 2  Add 1/2 cup RICE VINEGAR to the RICE.
STEP 3 Dip fingers in water.  Pack rice on lower 3rd of SEA WEED paper.
STEP 4 Add VEGETABLES on top of rice.
STEP 5 Use the BAMBOO MAT to roll it up. Wet the end of the paper.  This will make it stick together to close.
STEP 6 Cut them up and enjoy!
YOU SHOULD TRY THIS AND THEN 
LET US KNOW HOW IT GOES!
 
 
 
 
 
 

AN ARMENIAN EGGPLANT CASSEROLE

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My daughter has been busy this week studying the country of Armenia!  Friday she will make a presentation to her class.  As part of her presentation, she will take samples of a common meal they eat:
TRADITIONAL ARMENIAN 
EGGPLANT CASSEROLE
 
I decided to post the recipe because it consists of healthy vegetables that we bought at our local FARMERS MARKET!  Also, I thought it was really good!

             WHAT WE USED
  • 2 small eggplants
  • 1 medium onion
  • 1 green bell pepper
  • 2 minced garlic cloves
  • 4 medium tomatoes
  • olive oil
  • salt & pepper
  • tarragon

 

preheat oven to 325º

DICE:  eggplant, onion, green bell pepper, and garlic
 
myADVICE
Always keep a “trash” bowl close when cooking!
Sauté all that’s been diced in olive oil until soft.
Add salt and pepper.
Dice the 4 tomatoes.
ADD tomatoes to the pan and cook a few more minutes.
 
Prepare the fresh tarragon and add it to the vegetables.
BAKE it on 325º for 40 minutes.
 
In Armenia, they use sour cream a lot in their cooking.  I tried a little bit with this and thought it was good.  
You can also eat it hot or cold.  
I personally prefer it hot. 
 
This is how I am sending it to school as samples. 
Taylor’s poster on Armenia.