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Easy Bean Salad 

So today is Memorial Day and I decided to cook in instead of cookout. And a bean salad was on my mind. So for the vegetarians out there, this is perfect.

 Here is what I used:

Low sodium canned white, black and kidney beans. A can of white sweet corn, can of diced tomatoes. 1 yellow bell pepper, a half sweet onion, 1 bunch of cilantro. Jalapeño feta cheese, extra virgin olive oil, lemon juice, mustard, honey, and apple cider vinegar, salt and pepper.

Okay here we go:

Open all beans and corn and put them in a strainer, drain all liquid and rinse with cold water let sit

Dice small a half an inion and the yellow bell pepper 


In a large bowl add onion, bell pepper, beans and corn and can tomatoes. Mix together.

Now time for the dressing:

In a bowl added 1/4 cup of extra virgin olive oil, 2 tsp lemon, 2 tbsp yellow mustard, 3 tsp apple cider vinegar and 2 or 3 tsp of honey.

Sprinkle with pepper then whisk until smooth

Pour over beans, then rough chop and added cilantro and feta cheese

Mix everything together. Add salt and pepper to taste. You can serve cold or warm. 

Until next time, cook, eat and enjoy!!!

Couscous with Veggie Medley

I have been trying to make my life easier as I continue on my high protein diet by making some of my sides ahead of time and adding everything together.

This time I wanted to experiment with couscous because I have never had it before and I love trying new things. To make couscous you follow the directions on your package, or if you get it in the bulk-food department like me, here is how I made it.

I used multi-colored couscous

1 and 1/2 cups of couscous in a pot with a bit of salt and add water until it just covers the couscous.

Cover, Bring to a boil and then lower heat and let simmer on low heat until water has soaked in completely. Remover from heat, mix from the bottom, replace top and let the heat steam.

Now time for the Veggies. 1 Can of Garbanzo beans rinsed, 1 tomato, diced. My favorite garlic pop-ins and grilled onions.

 Speaking of new things, have you ever heard of Kale Sprouts? I went to Trader Joes and found it here. I love Trader Joes, I always find something new there that I haven’t seen or heard of.
Anyway, Kale Sprouts are a mix between, you guessed it, Kale and Brussel Sprouts and have a similar flavor.

Rinse and cut the ends off.

I happen to have made some bacon the morning of, so I used the oil from that, but any oil is okay.

 Heat oil then add Kale Sprouts, tomatoes, 4 pop-in onions and 4 pop-in garlic saute for about 4 minutes.

 Diced 1 roasted red bell pepper.

Add in the Garbanzo beans, bell pepper, salt to taste and I like a little heat, so I added about 1/2 teaspoon of crushed red pepper.

Let all that cook together until the Kale Sprout are cooked to your liking.

Last step is add in the Couscous, mix and place top over pan for about 5 minutes off heat.

     This is the perfect side dish or you can eat it as a main meal. All the protein , fiber, vitamins and such, in one meal, that is actual really light.

 Until next time, cook, eat and enjoy

People tell me all the time that they are afraid to pan cook items. Afraid that they will burn or not cook their item enough, etc. One of those items is fish fillet.

Everything doesn’t have to be fancy or complicated; a lot of times, simple is best.

So I am gonna show you how to pan cook a trout fillet with yhe skin on. I love skin on my fish, especially when the skin is crispy.

So. I have two store bought trout fillet with skin on. I seasoned both sides with seasoning salt, black pepper and garlic powder.

In a frying pan, big enough to fit both fillet and have some room, add about 3 to 4 tablespoons of olive oil and heat. You want you pan hot, but not smoking.

Now add your fish, skin side down. When you put it in, it should be sizzling. You want  your skin to be crispy.

You are only gonna flip your fish once so the skin will stay crispy. When you see the edges of the fish turn white, it is a good bet that it is time to flip.

So flip your fish


You can see the pretty caramelization on the skin. Now you have to give the other side time to cook, abot 3 to 5 minutes.


 I did a quick check and the meat side is starting to brown, but it is not quite cooked through, so add  about 1/4 cup water to the hot pan

The water to the hot pan and oil will create steam and take the fish over the finish line of done in the middle. 

The water will cook up and create a nice little fish broth as well that, in my case I added over some steamed broccoli I had leftover from the night before.

And there you have, nothing fancy but extremely tasty pan cooked trout with crispy skin.

Until next time, cook eat and enjoy!


It has been a while. The last year has been extremely difficult, but I am back and ready to keep moving forward. Over the next few weeks, there will be some changes and annoucement, but for now let’s get started.

It seems like now a day, there just doesn’t seem to be time to fit in the necessity let alone the things we desire. So often times we turn to takeout instead of making a meal, although it is not always a healthy choice. Well here is a a quick a healthy option that will take less than 15 minutes. Remember everything doesn’t have to be complicated.

Chicken Veggie Stir-fry 

Here is what you need.

1 large frying pan Or wok

3 tablespoons olive oil

16 oz cooked chicken

2- 16 oz frozen bag stir- fry veggie

2 garlic cubes (optional)

2- onion cubes (optional)

2- ginger cubes (optional)

Soy sauce


Add 3 tablespoons of olive oil to a frying pan and heat on med high to high heat. Make sure your oul is hot but not  smoking before you add the veggies.

Add both bags of veggies. (There are several different kinds of frozen stir-fry, pick what you like) I love these herb cubes, that can be found in the frozen vegetable section; they are so convenient. Pop two of each in. Cook 4 minutes. Place top over to increase cooking speed. 

After about 4 or so minutes, the veggies should be well on the way to being unthawed, Push veggies to the side and add chicken, then mix everything together and cook until veggies are done and the chicken is heated completely.


Add soy sauce for seasoning. Because of the high sodium, no salt is required 


If you like things a little spicy like me, add a little crushed red pepper

And there you haveit, a quick and healthy meal that you can make in less than 15 minutes at home. Have your kids help, which can be fun and definitely a learning experience for them and you.

Until next time, cook, eat and enjoy!


Autumn Lamb Stew

It’s officially autumn the rain has arrived in Oregon, and now it’s time for those ever pleasantly good stew and soups. First up this year is a lamb stew which is made with lamb shanks and lots of veggies and you can’t go without red wine, so let’s get started.

So here’s what you need:
-4 lamb shanks


-8 ounces diced red onion


-6 cloves garlic minced or crushed. This is super convenient, each square is 1 clove


-16 ounces whole fresh crimini mushrooms


-5 medium size sweet potatoes diced will make approximately 10 cups



-16 ounce frozen yellow sweet corn and 16 ounces frozen cut carrots


2- 10 ounce can diced tomato on is fire roasted and the other has green chilies which will privide heat. Use what you like


-1 bottle of Sweet Red by Barefoot


-15 cups n of hot water
-1 large pan
Kosher salt, seasoning salt, black pepper,  garlic and onion powder
3 tablespoons of olive oil

Now on to the how to:

First thing first, season the 4 lamb shanks with seasoning salt, pepper, garlic and onion powder on both sides


In a large deep pot, add the olive oil and heat. Once heated added the lamb. The goal is to brown both sides to seal in the seasoning and flavor.



Now add in the onion


Then the water


The add in the entire bottle of wine


Add 2 teaspoon of kosker salt and Let cook for about 2 hours on medium high heat with the lid on.

When the lamb is done, remove and set aside for a moment.


To the simmering broth added all the veggies starting with the sweet potatoes



Pull the meat ofd the bone and chop up lamb then add it back to the pot.




Let this stew cook on medium heat for about an hour to hour and a half. Make sure to mix from the bottom so nothing gets stuck.

Once the stew is done it should look like this


Now one could eat this stew as is with bread. I however love noodles, so I served mine on top of bow tie pasta, but rice and quinoa work well to.



This has an awesome flavor because of the wine. This dish is great anytime, but special on a cool autumn day.  Untik next time, Cook, Eat and Enjoy!