Add a little Parmisan cheese to kick it up a notch

1 tbs butter

  • 1 tbs butter
  • 1 tbs olive oil
  • 1 large onion
  • 1 medium peppeer
  • Chopped fresh cilantro – 1 tbs
  • Chopped fresh basil – 1 tbs
  • 2 cloves garlic
  • 1/2 teaspoon red pepper flakes
  • 1/4 cup sour cream
  • 1 large can diced or crushed tomatoes
  • 2 medium zucchini or summer squash sliced
  • Salt and pepper
  • 1 tbs sugar

Put butter and olive oil in large skillet until melted then add chopped onion and crushed garlic with  1 tsp salt/ 1/4 tsp pepper.  Cook until translucent – about 5 mins – add chopped pepper and red pepper flakes and cook another 3 mins.  Add zucchini/squash and herbs.  Continue to sauté until they start to get tender.  Add crushed tomatoes and sugar.  Taste to see if more salt needed.  Cook 15-20 minutes then add sour cream to finish off.

For an extra special twist, add fresh grated Parmesan cheese to the top.

1 tbs olive oil

1 large onion

1 medium peppeer

Chopped fresh cilantro – 1 tbs

Chopped fresh basil – 1 tbs

2 cloves garlic

1/2 teaspoon red pepper flakes

1/4 cup sour cream

1 large can diced or crushed tomatoes

2 medium zucchini or summer squash sliced

Salt and pepper

1 tbs sugar

Cheese Soufflé’s/Quiche

This delicious dish is suitable to serve for breakfast, lunch or dinner. It can be made with or without a crust, and you can add your favorite veggies and/or meat. I will give the recipe for the crust, and some options for fillings.

Begin by pre-heating the oven to 375F.



  • 1 cup flour
  • 1/3 cup butter
  • 1 tsp salt
  • 1/4 cup ice water

Mix together flour, salt and butter in food processor until resembles fine breadcrumbs. Add water until a dough forms. Roll out and put into a pie dish. Prepare filling.


  • 6 eggs separated
  • 1/4 cup sour cream
  • 1 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1 cup grated cheddar cheese
  • 1 tablespoon butter
  • 1 medium onion chopped
  • 4 medium mushrooms chopped
  • 1/2 bell pepper chopped
  • 1 clove garlic (optional)
  • 1/2 cup peas (optional)
  • 1/2 cup sweet corn (optional)

All of the vegetables can be traded out or removed. The crust is totally optional. If you have prepared the crust you will set it aside while you prepare the filling and then pour the filling into the crust before baking.

Melt butter in a skillet over medium heat, and add chopped onion, 1 tsp of salt, 1/4 tsp of black pepper and garlic. Sauté for 5 minutes then add the rest of the chopped veg and continue cooking until soft – about 5-8 minutes. Remove from heat and set aside to prepare the egg mixture.

Separate the 6 eggs into two bowls. To the yokes add 1/4 tsp salt, the sour cream and grated cheese and combine until smooth. To whites add 1/4 tsp salt and whip until stiff. Gently fold the yoke mixture into the whites until fully combined and then gently fold in the sautéed vegetables. You can also add cubes of meat to this or crumbled bacon and fold in with the vegetables.

Pour the egg mixture into the crust if using a crust, or into the pie dish if not. Place in pre-heated oven and bake 25-30 minutes until golden and well risen. Serve immediately.

Calories without crust are: 1400 calories.

Add 1/2 cup chopped meat: 1600 calories.

Add crust and you add 1000 calories

Quiche per serving (serves 8) 300 calories (325 with meat)

Souffle per serving (serves 8) 200 calories. (225 with meat)

Energy Balls

These delicious sweet treats pack a whopping 600-800 mg of Omega 3 fatty acids per ball! In addition there are 6 grams of protein. Divide into 24 pieces and they are 200 calories each or divide them into 48 which still provides 3-400 mg omega 3s and 3 grams protein per ball with only 100 calories. Quick and easy to make, and the perfect post workout snack!

Energy Balls
  • 2 1bs organic madjool dates
  • 1 cup almond flour (can be substituted with 1/2 cup almond flour 1/2 cup ground walnuts for extra Omega 3s)
  • 1/4 cup coconut flour
  • 1/2 cup flax meal
  • 3/4 cup crunchy peanut butter or almond butter or other nut butter
  • 1/4 cup maple syrup
  • 2 teaspoons almond extract (optional)
  • 1/4 cup cocoa powder (optional)

Put all ingredients in the food processor and process until mixture begins to form a dough. Divide into 24 -28 balls.

Calories per ball 200, protein per ball 6g



Pancake Recipe:

  • 1 cup flour
  • 1/2 teaspoon baking powder
  • 3/4 teaspoon salt
  • 3/4 cup milk plus 2 tablespoons
  • 1 egg
  • 2 tablespoons of melted but

Mix together all ingredients until you have a smooth batter. Drop tablespoon fulls onto a buttered skillet cooking about 2 mins on one side, then flip and another minute to complete.

These delicious Russian savory pancakes can be served with a variety of toppings.  Here I used an avocado cream cheese topped with shrimp and smoked salmon.  For the cream cheese mixture blend cream cheese and avocado – garlic and salt – until smooth and can be inserted into a piping bag.  Pipe a small amount on each blini, top with a cooked shrimp wrapped in a small sliver of smoked salmon.  A sprig of parsley can be used to garnish.


Berry Scones



These delicious treats come in at 330 calories per scone, assuming you use full fat sour cream and milk.  In England we enjoy one with a nice cup of tea. You can make smaller versions if you are making them for a family gathering.



  • 2 Cups Flour
  • 2 tsp baking baking powder
  • 1/2 tsp baking soda
  • Zest of one lemon
  • 1 stick of butter plus 2 tablespoons to brush on scones before baking
  • 1/3 cup sugar
  • 1/2 cup sour cream
  • 1/2 cup milk
  • 1/4 cup sugar for sprinkling
  • 1 cup berries of your choice

Pre-heat oven to 350 degrees.  Put flour, baking powder, baking soda, sugar, Lemon zest and refrigerated butter (1 stick) into a food processor and pulse until consistency of fine breadcrumbs.  Add sour cream and milk and process until combined into a dough.

Roll dough out to a rectangle and fold into 3.  Roll back out into a rectangle, sprinkle berries evenly over dough. Roll up jelly roll style rolling up along the short end so the roll is thick.  Flatten roll slightly, cut into 4 equal parts.  Press each quarter down slightly and cut each one crosswise into two so the scones are triangular.  Place on a greased baking sheet.  Brush each scone with melted butter and sprinkle with sugar (This step is optional) Bake at 350 for 24 minutes – turning baking pan around half way through the cooking time.  Cool on cooling rack and serve alone or with whipped cream and extra berries.  Remember the whipped cream will add at least 100 calories to your dessert.


Cheese Danish and Cinnamon buns










Makes 2 cheese danish rings, or as pictured one danish and one batch cinnamon buns.

Ingredients: Danish dough

  • 4-4.5 cups flour
  • 1 cup milk (I use whole but you can substitute 2% or skim)
  • 1 stick butter
  • 1/2 cup sugar (can use more or less to your taste)
  • 1.5 tbs dried yeast
  • 1/2 teaspoon salt
  • 1 egg

Filling for 1 danish (can use less cream cheese if preferred):

  • 2 x 8oz packages cream cheese
  • 2 egg yolks
  • 1/2 cup confectioners sugar
  • rind of one lemon

Cinnamon bun filling abd construction:

  • sugar, cinnamon and raisins and nuts optional
  • melted butter

The amounts for the cinnamon buns are up to your taste.  If you are trying to keep the fat/calorie content down you may prefer to use less butter and cinnamon sugar.  Nuts and fruits will add more nutrition but also more calories.


Add 4 cups flour, 1.5 tablespoons dried yeast, 1/2 cup sugar and 1/2 tsp of salt to a stand mixer.  Mix.  Add to the dry ingredients 1 egg, 1 cup milk warmed to hand hot and 1 stick melted butter.  Using dough hook mix until mixture forms a soft dough, continue to knead 5-10 mins.

I usually skip the next step but you can decide.  Technically dough should be put in a warm place to rise for about 1 hour – covered with a greased piece of cling wrap.  I usually jump right to making the danish and it comes out great, but the additional rise may add some lightness to your finished product.

Prepare cheese filling:  mix cream cheese with egg yolks, confectioners sugar and lemon peel until smooth.

Roll dough out into a long 30-40″ x 6-8″ wide strip.  Cut diagonally on both sides as shown below and spread cream cheese mixture down the center.  Fold strips over alternately to make braid.   If you are making cinnamon buns you will reserve half of the dough for those, and make only one danish ring.  Bake in a 350 oven for 20 minutes or until dark golden brown.  Cool and ice with a mixture of confectioners sugar and lemon juice.IMG_2390 IMG_4140 IMG_6452 IMG_7803 IMG_4933 IMG_2161 IMG_4346

Cinnamon bun construction:

You are going to roll half of your dough out into a rectangle, brush with melted butter, sprinkle generously with cinnamon and sugar and add nuts and fruit if you prefer.  Roll up from the small end of the rectangle and cut into rounds.  I made 9 buns.  Place in a brownie pan separated, and cover with greased cling wrap in a warm place until risen.  Bake at 350 for 15-20 minutes.  If you like to ice, use a mixture of confectioners sugar and water.

Cheese danish when made as directed above, and cut into 14 slices are 258 Calories.  Cinnamon buns divided into 9 are the same (258 each)  if 1/2 cup sugar is used for filling, 1/4 cup butter and no fruit or nuts.  Icing lightly 1/2 cup confectioners sugar.

Raspberry Bars


These delicious treats are perfect for family gatherings. They should be cut into small squares since they are not low calorie. An ideal accompaniment to a cup of tea (particularly if you are British like me!). With a shortbread base, a raspberry middle and a crumb topping it’s sure to be a hit.

2.5 cups flour
1 cup butter
2/3 cup sugar

Put the above in a food processor or stand mix and process until it resembles fine breadcrumbs. Set aside 1.5 cups of your crumb mixture. Put the remainder in a 9×15 brownie pan and press into the bottom. Bake at 375F for 15 minutes. While that is cooking…. Mix together the following:

1 cup frozen or fresh raspberries
1 cup raspberry preserve
1 tbs lemon juice

Then to the set aside 1.5 cups of crumb mixture, add 1/2 cup oats, 1/2 cup almonds and 2 tbs melted butter together with 2 tsp almond extract (optional). Mix.

Once the shortbread is out of the oven, spread the berry mixture evenly over the top. Sprinkle the crumb mixture over the top evenly and then pop it back in the oven for 25 minutes. Cut into squares once it’s cooled slightly. Wait until it’s cold to remove from the pan. Enjoy!

If you cut it into 16 pieces, each piece will be 300 calories. If you cut them into 24 smaller pieces they are just 200 calories each. Eat a small piece and enjoy!

Sourdough Bread Recipe











Step 1:  Make your starter


In order to make sourdough, you first of all need to make a starter (see pictures above). For the starter you need a glass jar, and piece of cloth and an elastic band.  Into the jar you put about 1/4 cup flour and 1/4 cup water and stir vigorously.  From here you will cover with the cloth secured to the jar with an elastic band, and leave on the counter top.  Each day you will add about 1 tbs flour and 1 tbs water and stir vigorously.  Eventually after 5-7 days you should start to see bubbles on the top (see middle picture above).  Once this happens your starter is ready for use.  When my first starter was ready, I woke up in the morning to find it bubbled over the top of the jar and onto the counter top!  A sticky mess, but I was delighted it was suddenly so active and obviously ready to be used.

Step 2:  Make your proof


In order to make your proof, you are going to take some of your starter (maybe half depending on how much you have) and put it in another jar or I use a pyrex jug for this step.  Add 3/4 cup flour and 3/4 cup water to the starter and stir vigorously.  Cover with a cloth and leave for 6-12 hours until it is bubbly – see picture.




Step 3:  Making the dough

Finally now yo5E1B057D-892C-4E3F-8E1A-0D972BBF98EDC3A4F7B2-621D-4107-A194-A5ACA28E3F7Bu are ready to make your dough.  Plan ahead because obviously this whole thing takes a minute!  Add to a stand mixer 4-4.5 cups flour, 2 cups of water, 1 tbs salt and all of your proof mixture.  The mixture should be on the wet side as you can always add flour but once it’s mixed it’s very difficult to add moisture.  Your dough needs to be very sticky forming super soft dough.  Once you have used the dough hook to knead it for 15-25 minutes, remove it from the mixer and put into a cast iron dutch oven – preferably just plain cast iron.  Cover in a greased piece of cling wrap and leave to rise for 6-8 hours or overnight.

Step 4:  Punch it down and re-rise, then bake


Punch your dough down (it should have doubled), and re-shape.  Leave for a further hour or two until you see it has begun to rise again.  With a very sharp knife cut a cross in the top.  Put the lid of the dutch oven on, and bake in a preheated oven at 475 degrees for 10 minutes.  Reduce to 450 degrees and continue cooking with the lid on for 10 more minutes.  Remove the lid and bake 20-25 more minutes.  The bread will be dark brown and well risen.  The loaf pictured center and right was made with organic wheat flour with wheat germ.  The picture on the left below was made with my home ground wheat berry whole wheat flour together with the organic wheat flour, or it can be made with all whole wheat.




Enchilata Casserole



Home made Tortilla Recipe:

  • 1 cups flour
  • 1/4 tsp baking powder
  • 1/2 tsp salt
  • 1/4 cup oil
  • 3/4 cup warm water

To make tortillas mix flour, baking powder and salt and then add the oil and water and mix into a soft dough.  Knead on the counter for a couple of minutes using some extra flour, then cover in plastic wrap and let rest for 10 minutes.  Heat a cast iron skillet for 5-10 minutes.  Divide dough into 4, and roll out to large think circle.  Put on skillet until you see bubbles – should be 30 seconds-1 minute a side.  Then place on cooling rack while you continue to cook the other three.  Set aside.


  • 3 large cooked chicken breasts cubed or shredded
  • 1 cup shredded cheese
  • 1 large onion
  • 1 can black beans
  • 1 large onion sautéed in 2 tablespoons oil


  • 2 cups chicken broth
  • 2 tablespoons better than bullion chicken
  • 1/3 cup flour
  • 1 cup sour cream or heavy cream
  • Red chilli pepper flakes

To make the sauce heat the chicken broth with red chili flakes and bullion mixed in.  In another bowl mix 1/3 cup flour with cream or sour cream until smooth and gradually add chicken broth.  Once combined heat to thicken.

To assemble casserole place one tortilla in the bottom of the cast iron skillet, cover with shredded chicken, 1/3 of sautéed onion, 1/3 can of black beans, and sprinkle with 1/4 cup grated Mexican cheese.  Drizzle a little sauce over the top.  Place second tortilla on the top and repeat the process twice more.  Top with remaining sauce (which should be quite a bit), and generously with shredded cheese.

Bake at 375 degrees F for 20 minutes.  Cut into wedges and serve with sliced avocado and salsa.







Kombucha is a fermented tea drink that is packed with probiotics and great for your stomach.  It’s expensive to buy but easy to make at home.

To start you need to grow or acquire a SCOBY (Symbiotic Colony of Bacteria and Yeast).  I have a few available if anyone is interested, or you can grow one by buying a bottle of Kombucha from the store and do the following:




  • Pour the raw kombucha and the cooled tea into a glass jar.
  • Cover the jar with a tight-weave dish towel or a paper coffee filter. …
  • Ferment the tea in a warm spot, 68-85ºF, out of direct sunlight, for about 7 days.

Once you have your SCOBY, you need a large glass jar and a few tea bags.  Brew a strong batch of tea and add about a cup of white sugar per quart jar of tea.  Once the tea has cooled, remove the tea bags and add your SCOBY with some of it’s juices.  Cover tightly with a cloth, and seal with an elastic band,  Leave in a warm dark place for about 2 weeks.  After 2 weeks  you can remove tea from jar separating SCOBY to use in the next batch, then flavor kombucha as you wish.  I use Trader Joe’s organic peach juice, but you can also use lemon juice and ginger or any number of other flavors.

Once you have flavored the batch, pour into glass bottles or jars and seal tightly.  Place your flavored kombucha jars or bottles on a window sill where it gets some sunlight, and let ferment for a second time for 3-5 days.  Be careful when you open your bottles or jars, as it will be fizzy.  I put mine in the fridge after a week on the window sill to ensure it does not explode when I open it!