Mediterranean Crustless Quiche

I saw this recipe on Spark PeopleDOTcom originally but I wanted to put my twist on it. Their recipe is a Spinach and Feta Cheese Quiche.However,  I didn’t have any feta cheese this time, so I use what I had on hand fresh mozzarella cheese. Technically this is a crustless quiche, but the addition of flour makes for a delicious crusty bottom and sides. This is great as a main dish or as a light brunch meal. The variations are endless! Sorry no pictures.. I deleted them before I put them on the my computer. But I will update this recipe with pictures when I make it again.


 1 medium Onion, diced
6-oz Fresh Baby Spinach
¼ cup Black Olives
1clover of Fresh Garlic
2 large Eggs
1/2 cup Egg beaters (liquid substitute)
1/2 cup all purpose flour
1/2 tsp baking powder
1/2 tsp salt (may need more)
pinch cayenne pepper
1 1/3 cups non fat milk
1 Ball of Fresh Mozzarella Cheese


Preheat oven to 400F.
1. Lightly grease a 10-inch quiche/tart pan (or a pie plate)
2. In a medium frying pan, cook diced onion with a bit of butter (or cooking spray) over medium-high heat until translucent and tender. Add in fresh spinach and cook until just wilted. Set aside to cool for a few minutes
3. In a large mixing bowl, whisk together eggs, flour, baking powder, and salt. Whisk in milk, and then stir in spinach-onion mixture.

4. Cut mozzarella ball in half. Cut half into small pieces and put in mixture.
5. Pour quiche base into prepared pan.

6. Slice the remaining mozzarella and place on top of quiche.
7. Bake for 25 minutes, or until center is set and the outside edge is golden brown.
8. Let set for 5 minutes, then slice and serve.

Servings: 6-8


Baked Avocado Fries

Hello everyone!! I seen this awesome recipe on Pinterest and I had to try them. Okay I was a little skeptical about the idea of eating  baked avocado fries.  However, I must admit, these are the bomb!!! The have a nice church  when you bite into them. Then you get that rich buttery texture of the avocado. I use ranch dressing as a dipping sauce. Yum!!! I have found a new guilty pleasure.  So try it out and let me know what you think.

For this recipe and healthier food options go to


1/4 cup flour

1 tsp kosher salt ( I used garlic salt)

2 large eggs, beaten ( I used egg beaters)

1 1/4 cups Panko (Japanese bread crumbs)

2 firm-ripe medium avocados

Grated parmesan for serving (optional)


Preheat oven to 450.

Place two ripe firm medium avocados on a cutting board.  Pitted, peeled, and sliced into 1/2-in. wedge

Coat avocado slices in the four, then egg, then panko.

Spread on a cooling rack that has been sprayed with non-stick spray, then place on a cookie sheet.

Spray the top of the wedges with olive oil and sprinkle with salt, then bake for about 20 minutes at 450, or until they are golden brown (I turned my oven up to 500 for the last 5 minutes).

Sprinkle with Grated parmesan cheese. and serve with ranch dipping sauce!

Click Mocha Espresso Drink


I saw this protein drink on called “Click” and decided to try it. OMG!!! This is amazing! I’m not a coffee drinker at all but the Mocha Espresso flavor is pure bliss! It has the right amount if chocolate and coffee flavoring. It can be made either hot or cold. It doesn’t clump or have a funky after taste or smell. It has 120 calories, 30g protein (for 2 scoops I think) and only 6g if sugar!!

It’s a great way to start your morning or take the edge off of your cravings! This is SO worth trying!

Chocolate Chip Banana Nut Bread Muffins

Okay so I took this recipe for the 400 calorie fix cook book. But after I added mini chocolate chip these little babies, I’m sure they’re over 400 calories now.Oh well!  They still taste great and these are a healthier option if you want to indulge. My six year old ask me to make these from now on. These will be my breakfast tomorrow! Yum!


1 cup all-purpose flour

1 cup  whole wheat flour

2 tsp baking powder

1 tsp ground cinnamon

1/2 tsp baking soda

1/2 tsp salt

3 very ripe medium bananas, mashed

2 large eggs

1/2 brown sugar

1/2 cup plain low-fat or fat free yogurt (Fage Greek 0%);

1/4 cup Canola or vegetable oil

1 tsp vanilla extract

1/2 chopped walnuts


Preheat oven to 350.  Coat a bread loaf pan with cooking spray. I used large and regular size muffin tins instead to help with portion control.

1. Combine all-purpose flour, whole wheat flour, baking soda, baking powder, cinnamon, and salt in to a large mixing bowl.

2. Mix together bananas, sugar, eggs, yogurt, oil, and vanilla extract in mixing bowl  until well blended.

3. Add the dry ingredients. Stir  just enough to combine. Add walnuts and stir to combine. Don’t over mix. The batter is very thick, it kinda of reminds me of glue. I have to spoon it in to the tins.

4. Pour into muffin tins, and back for 25-30 minutes.

5. If using a loaf  pan, bake for 45 minutes or until  top is brown and wooden tooth pick comes out clean.

Let cool then serve.

Vietnamese Spring Roll

This is one of my favorite recipes a very good friend of mine use to make for use in collage. I often use it as a  lite snacks when I want something quick, yet filling and is a good source of protein for me. I serve this with a nice peanut sauce on the side. This can also be a main dish or appetizer.

Vietnamese Spring Roll

  • 2 ounces rice vermicelli
  • 8 rice wrappers (8.5 inch diameter)
  • 8-12 large cooked shrimp – peeled, and deveined
  • 1 1/3 tablespoons chopped fresh Thai basil (optional)
  • 3 tablespoons chopped fresh cilantro
  • 2 green onion sliced
  • 1/2 cup slice carrots
  • 1/2 bag of fresh Spinach Leaves


  1. Bring a medium saucepan of water to boil. Boil rice vermicelli 3 to 5 minutes, or until al dente, and drain.
  2. Prep all veggie. I found it easier to make the spring rolls in a assembly line.



  1. Fill a large bowl with warm water. Dip one wrapper into the hot water for 1 second to soften.

  1. Lay wrapper flat. In a row across the center, place 2 shrimp halves, a handful of vermicelli, cilantro and spinach leaves, leaving about 2 inches uncovered on each side.

3. Fold uncovered sides inward, then tightly roll the wrapper, beginning at the end with the lettuce. Repeat with remaining ingredients.

3. Serve rolled spring rolls with peanut sauce mixtures.


Cowboy Caviar

This recipe comes from from my good friend Sandy. I had this at my Writers Retreat over the weekend and had to recreate it at home. It’s packed with protein and fiber. It’s a great side dish but I ate it as a snack with some Chip’ins for most of of the weekend. YUM!!  I will make its again!
8 Servings


  • 1 (15.5 ounce) can Black Beans (rinsed and drained)
  • 1 (15.5 ounce) can Black-Eyed peas (rinsed and drained)
  • 1 (15.5 ounce) can Chickpeas (rinsed and drained)
  • 1 (14.5 ounce) can Roe-Tel
  • 2 cups frozen corn kernels (thawed)
  • 1/2 medium Red onion chopped
  • 1/4 Orange bell pepper finely chopped
  • 1/4 Red bell pepper finely chopped
  • 1/4 Yellow bell pepper finely chopped
  • 1/2 cup chopped pickled jalapeno peppers
  • 1 teaspoon fresh Garlic  (maybe more is you love Garlic like I do)
  • 1 1/2 cup Fat Free  Italian salad dressing
  •  3/4 cup cilantro chopped
  • a pinch of salt and pepper to taste


1. Mix beans, peas, tomatoes, corn, onion, bell peppers and jalapeno peppers in a large bowl.

2. Season with garlic.

3. Add dressing and cilantro; toss to coat.

4. Refrigerate for 20 minutes or until ready to serve.

5. Serve with chips as a dip or as side dish with the main dish.

Turkey Meat Loaf

This is a quick dinner to make and this is one of my six year old favorite meals. I serve it with mash potatoes, and spinach, walnut with strawberries in a Balsamic dressing. Sorry I didn’t take step by step picture do to working under a time restraint.


1 lb Ground Turkey

1/3 Yellow Onion (chopped)

½ Green Bell Pepper (chopped)

1 tbsp Minced Garlic

¼ tsp Mustard Powered

1 tsp Worcestershire Sauce

1 Egg Beaten

Pepper (to taste)

Tex Joy or Season Salt (to taste)

Ketchup to garnish


Preheat oven to 350.

1. Mix in a large bowl the following: Ground turkey, onion, bell pepper, garlic, mustard, Worcestershire, seasons, and egg. Mix well until it looks like mush and sticks together.

2. Cook in a bread pan or mini 8 slot loaves pan for portion control. Dump mixture into pan and shape into a rectangle. Cover with foil and bake for 40 minutes. Take out and cover with ketchup and continue to cook for about 10-15 minutes.

4. Let cool for 10 minutes and then serve.

NEW Product!!! Chip’ins Popcorn Chips

If you love Popcorn then you WILL love this chip! These are my new favorite healthy food snack !!! It has three things I absolutely love going for it.. 1. It’s healthy for me, 2. It’s a chip and 3. It’s popcorn!! What could be better? Not much.

I really like the fact that it’s gluten-free, all natural, whole grain, and has no trans fat. They come in two flavors: Sea Salt and White Cheddar. It’s healthier than the typical fried chip I use to munch on, so I don’t have to feel guilty if I eat more than one. It’s a great dipping chip, but I have noticed that these chip can be delicate so look for bags that have a lot of air in them to cut down on the “crumb” factor.

Serving: 18 chips, 130 Calories, 4g of Fat,1g of Fiber

For my Points Plus Friends these little beauties are just 3 points.

For my WLS Buddies it’s only 2g of Protein but if you are craving a chip this will hip the spot in a pinch.

So check them out the next time you want a chip. To find a store near you look them up at

Black Bean Mango Salsa

This is one of my favorite things to make in the summer or when mango’s are in season. The crisp flavor of the veggies and cilantro, mixed with the sweet taste of mango and spiciness of the jalapeno can be a great compliment to any dish or light snack. I like to serve this with Chip’ins popcorn chips (I’ll do a review on this product soon. It’s my new favorite thing.) or over grilled fish or chicken. I hope you enjoy recipe and much as I do.


2-3 Fresh Mango (Coarsely Chopped)

½ Can Black Beans (Rinsed and Drained)

½ Red Bell Pepper (Chopped)

½ Green Bell Pepper (Chopped)

½ Red Onion (Chopped)

½ Jalapeno Pepper (Chopped)

½ tsp minced garlic

Sea Salt to taste

Crushed Black Pepper to taste

½ Fresh Lime Juice (if small use one lime)

Cilantro according to taste (Chopped)


Place  chopped vegetables, and spices in a large bowl. Mix well until thoroughly combined.

Cut and score mango. Then flip inside out. This makes it easier to dice the slippery fruit and it gives you better control of the size you want to cut for the salsa.

Add Mango to veggie mix and squeeze in the lime juice.

Place black beans in the mixture.

Cover and refrigerate for at least 2 hours before serving. The longer the flavor meld the better the salsa. It’s that easy. Serve with your favorite chip, fish or chicken dish.

Wonton Soup

Now before you look at the ingredients and say it’s too much work, it’s really not. Trust me, I know because I do the same thing when I see a laundry list of ingredients needed to make the dish. This is a combination of several of different recipes from the internet. I tried to find that ONE awesome recipe to cure my craving for Wonton Soup. Well, needless to say, I didn’t find it. There were just too many choices to pick just one. So I did the next best this thing, I took the basic theme I found in all of the recipes and started add my own “flava” to it. Such as, some recipes called for water chestnuts but I left those out and used cabbage instead. Others called for fish sauce; I used oyster sauce because that’s what I had on hand. You get the picture. Just play around with this recipe and make it your own. This soup is worth the effect and your mouth will thank you.


1 lb. Lean Pork (can Substitute Turkey Coarsely Chopped)

¼ lb Large Shrimp (peeled and deveined)

1 cup Napa Cabbage leaves

1 Small Can Shitake mushrooms (chopped finely)

¼ cup Green Onions (chopped finely)

1/8 tsp Sesame Oil

½ tsp Ginger Paste (fresh is better)

1/8 tsp Oyster or Fish Sauce

2 tsp Soy Sauce

1/2 tsp or 1 clove of Garlic

½ tsp white pepper powder

1 package Wonton Wrappers

½ tsp Cornstarch (optional)

1tsp Rice wine or Cooking Sherry

Cilantro to garnish

Bowl of water


Combine pork, shrimp, cabbage, rice wine, ginger, garlic, soy sauce, oyster sauce, sesame oil, chopped mushrooms (save ¼ c  for the soup stock), chopped onion (save ¼ c to garish soup), corn starch and pepper in a mixing bowl.

Mix together.

Place mixture in the refrigerator for 30 minutes to an hour the flavors meld together.

Prepare Wonton broth according to package. If using homemade stock, add the reserve mushrooms and bring to a boil. Then turn down the heat and let steamer.

To wrap Wonton: I used this video to show me the different styles of wrapping wontons.

Clean working surface. I used the ‘assembly line’ method to make my Wonton. Lay out 4-5 wrappers at a time. Place l tsp of filling in each wrapper. Key is not to over stuff them.

Since you are using raw meat, you want the boil time to cook the wonton all the way. Seal edges of wrapper with water or you can also use a beaten egg. Make sure there aren’t any air pockets or whole in the wraps after you fold them. You don’t want the filling to explode into the water when you cook them.

This is what it should look like after you make the wontons. The video gives your three different styles to choose from.  Place extra Wontons you will not cook on a lined cookie sheet and freeze until hard. Then transfer to a freezer Ziploc bag and cook them as needed.

Bring water to a rapid boil in a large pot. Add wonton. Give a quick stir to make sure they are not sticking to the bottom of the pot . Cook wonton wrappers until they float to the top, about 6-8 minutes.

Then add another ½ cup of tap water to slow down the cooking process. Let boil for another 10 minutes make sure the wontons are cooked thoroughly.

Remove from pot with a slotted spoon and place 4-6 wontons in a bowl with stock. Garnish with green onion, cilantro and serve hot. Tags: recipes,wonton,soup,wonton soup,junkie,food,eat,diet,WLS

*You can also fry, steam or even bake them.

%d bloggers like this: