Sauteed Potatoes and Ham Pita

This is perfect to fill the need for some meat and potatoes but still staying a wee bit healthy and low calorie.

It is free of dairy, egg, peanut, and tree nut. Be sure the food items you use are free of these allergens to ensure your recipe is safe for your loved one by reading all labels and calling the manufacture if needed for how it is produced.

Calorie count: I have not taken a calorie count on this yet.

What you need:
2 med/lg potatoes peeled and diced
Diced Cooked Ham

2 TBL Olive Oil
2 tsp chives
2 tsp minced garlic
Pepper to taste
If you like it spicy add a dash or two of cayenne pepper

How To:
Add oil and all spices to sauce pan.
Simmer on low until garlic is fragrant.
Add in diced potatoes on med heat.

Sautee / cook potatoes until about 1/2 through their tenderness.
Add cubed cooked ham.


Continue cooking until ham gets a little golden brown in spots and potatoes are tender to fork.

Stir often while cooking.
Divide amongst 4 pita halves and serve!

You can add in dairy free cheese if you would like before stuff the pita with potatoes and ham.
So filling and so yummy! Great for left overs and reheat for quick lunches.

Spicy Roasted Veggies

Sometimes it is hard to find a side dish that is low in calorie and filling. This side dish was by far both of those. This could easily be a meal all on its own!

It is free of dairy, egg, peanut, and tree nut. Be sure the food items you use are free of these allergens to ensure your recipe is safe for your loved one by reading all labels and calling the manufacture if needed for how it is produced.

Calorie count: I have not taken a calorie count on this yet.

What you need:

Your choice of fresh veggies.
I used white mushrooms, asparagus, sweet baby peppers (yellow, orange, red), sweet green pepper, zucchini.
Wash and chunk cut all veggies.
1-2 TBL Olive Oil
Pinch of Salt and Pepper
1 tsp garlic powder
1 tsp red pepper flakes
To taste cayenne pepper

How To:
Preheat oven 400 degrees
Toss all veggies in olive oil.
Spread out evenly on a cookie sheet.

Add all spices and toss with hands until all are coated in spices.


Bake for 20-25 minutes or until veggies are tender. If you like them a bit more crispy turn oven to 425 degrees and bake for an additional 10-20 minutes or until the reach how you would like them cooked.
Serve and enjoy!

Buffalo Baked Cauliflower

As you may already know spicy, Cajun, buffalo flavor is one of my favorites! It give food a whole new taste and helps me in continuing to eat healthy because every bit is SO good!

It is free of dairy, egg, peanut, and tree nut. Be sure the food items you use are free of these allergens to ensure your recipe is safe for your loved one by reading all labels and calling the manufacture if needed for how it is produced.

Calorie count: I have not taken a calorie count on this yet.

What you need:

1 TBL Olive Oil
Black Pepper to taste
2 tsp Garlic Salt
1/4 Cup of your favorite Hot Suace
15-20 pieces of Cauliflower (cut and cleaned)

How to:
Preheat oven to 375 degrees
Add Cauliflower and oil to a large baggie and shake coating all cauliflower.

Add Garlic and Pepper to baggie and shake coating all cauliflower.

Add hot sauce to baggie and shake coating all cauliflower.

Spread prepared cauliflower out onto a cookie sheet.
Bake for 20-25 minutes. We like our a little crispy so for the last 5-10 minutes after cauliflower is soft we turn the temp up to 400 degrees and let it brown and crisp.

Serve as the main meal in substitution of buffalo chicken wings or as a side dish.

Veggie Fried Rice

I love fried rice in any version! This was amazing! I had to have seconds!

It is free of dairy, egg, peanut, and tree nut. Be sure the food items you use are free of these allergens to ensure your recipe is safe for your loved one by reading all labels and calling the manufacture if needed for how it is produced.

Calorie count: I have not taken a calorie count on this yet.

What you need:

1/4 Head of Cabbage sliced thin

2 TBL Minced Garlic
2 TBL Olive Oil
1 Medium Onion Diced

2-3 TBL Soy Sauce
1 Container Mushrooms of your choice quartered or halved

1 Cup Frozen Mixed Veggies
2 Servings Sized Instant Brown Rice cooked following box directions and refrigerated for 1 hour before use.

How to:
Add oil to large skillet.

Add garlic to skillet and simmer until fragrant.

Add onion, cabbage, and soy sauce.

Mix well and simmer until onions and cabbage just start to become tender.
Add mushrooms

Mix well.
Cook until mushroom, cabbage, and onion reach tenderness of your choice. I like my cabbage still a bit crunchy.

Add in frozen mixed veggies.

Mix well and cook until veggies are warmed and slightly cooked.
At this point if you would like add more soy sauce to taste.
Now add precooked/chilled rice.

Mix in well.

Continue to cook on low stirring often. Again you may add more soy if you would like.
Cook until it looks right to you. Everyone enjoys their fried rice different so eye ball it!

Optional to add a meat of your choice. Optional if you like it spicy add in a little cayenne pepper seasoning!
Serve and enjoy! You will want seconds!

Garlic Pepper Roasted Brussels Sprouts

We didn’t know if we would like Brussels Sprouts or not – buy my oh my these are delicious!

It is free of dairy, egg, peanut, and tree nut. Be sure the food items you use are free of these allergens to ensure your recipe is safe for your loved one by reading all labels and calling the manufacture if needed for how it is produced.

Calorie count: I have not taken a calorie count on this yet.

What you need:
Brussels Sprouts
2 TBL Olive Oil
Garlic Salt to taste
Pepper and Salt to taste

How To:
Preheat oven to 400 degrees
Clean Brussels Sprout by cutting of end and washing.

Allow all Brussels Sprout leaves that fall of after cutting to naturally fall off. Place the loose leaves in a bowl.

Quarter remaining part of the Brussels sprout.

Add olive oil, garlic, salt pepper to Brussels sprout leaves and toss mixing well.
Add in quartered Brussels sprouts and mix well add more seasoning if you wish.

Place all on a cookie sheet in one layer.

Place in oven and bake for about 10 mins give or take – remove from oven and remove any leaves that are brown crispy. Return to oven and repeat until all leaves are browned and crispy.
Cook Brussels Sprout quarters until soft and a little golden brown.

These are beyond amazing! I was so surprised how good they turned out! We will me making them again and again!

Spicy Cajun Tilapia

I say again I do not like fish. I am trying really hard to like it. I am learning if I can not taste the fishy taste then I am good to go. This fish floored me! So amazingly good! If you are or are not a fish eater you will love this dish!

It is free of dairy, egg, peanut, and tree nut. Be sure the food items you use are free of these allergens to ensure your recipe is safe for your loved one by reading all labels and calling the manufacture if needed for how it is produced.

Calorie count: 150 (based on the food brands I used) Read your labels for accurate calorie counts. Follow package serving size for accurate counting of calories. I measure everything per plate/bowl based on serving sizes listed on all packages/containers to determine calories.

What you need:
2 Tilapia Steaks (any white fish will work)
1 Packet Taco Seasoning
2 tsp Garlic Salt
1/4-1 tsp Cayenne Pepper (to your liking)
1/2 tsp Ground Black Pepper
2-4 TBSP Olive Oil

How To:
Add Garlic, Cayenne, Black Pepper to bowl/plate.

Add Taco Seasoning.

Mix all seasoning well with fork.

Coat Tilapia well with seasoning. You want a think coat of seasoning. Do not be stingy.


Allow Tilapia to sit for 5-10 minutes with seasoning.

Add olive oil to skillet and turn on low-med.

Once oil is heated and tilapia has sat for a few minutes add to heated oil/skillet.

Fish will cook quickly. About 2-3 minutes per side or until fork tender. I like mine a bit crispy on the outside. So I turn the heat up and let it cook for 30 sec – 1 minute to get a bit crispy.
This is so good!
Enjoy!
Find Tomato Potato Skins in our Side Dish Menu for a great side to this meal.

Lemon Garlic Baked Asparagus

We love asparagus! More garlic the better! More crunchy on the outside the better!

It is free of dairy, egg, peanut, and tree nut. Be sure the food items you use are free of these allergens to ensure your recipe is safe for your loved one by reading all labels and calling the manufacture if needed for how it is produced.

Calorie count: 182 (based on the food brands I used) Read your labels for accurate calorie counts. Follow package serving size for accurate counting of calories. I measure everything per plate/bowl based on serving sizes listed on all packages/containers to determine calories.

What you need:
1 Bunch of Asparagus
2 TBL Olive Oil
2 – 3 TBL Lemon Juice
1-2 TBL Garlic Salt
1-2 tsp pepper

How to:
Preheat oven to 425 degrees
Prepare asparagus by cutting of hard ends and washing.
Lay on a cookie sheet and pour olive oil and lemon juice over it.
Sprinkle rest of ingredients over asparagus and toss/mix with hands.
Lay out asparagus evenly in one layer on cookie sheet.

Bake for about 15 minutes or until tops just start to turn brown.

Spicy Lemon Baked Cod

Fish – well what can I say NOT my favorite food. Unless its fish sticks baked or McDonalds Fish Sandwich with extra tarter, I will not eat it. In the name of eating healthy I am trying my best to develop a recipe that makes me like fish or at least tolerate it. What gets me most is the “fishy” taste. I love seafood of any kind but fish forget it, do not like it.

I can say I liked this and ate all of it! WOW! Husband was floored as was I.

It is free of dairy, egg, peanut, and tree nut. Be sure the food items you use are free of these allergens to ensure your recipe is safe for your loved one by reading all labels and calling the manufacture if needed for how it is produced.

Calorie count: 250 (based on the food brands I used) Read your labels for accurate calorie counts. Follow package serving size for accurate counting of calories. I measure everything per plate/bowl based on serving sizes listed on all packages/containers to determine calories.

What you need:
12 oz Frozen Cod or Fresh your choice
1 lemon sliced
1 TBL Paprika
2 TBL Lemon Juice
2 tsp Hot Pepper Flakes
1 tsp Seasoned Salt
1 Clover Garlic Minced
1-2 TBL Butter (watch for allergens)
Pinch of Cracked Pepper
2 TBL Olive Oil

How To:
Preheat oven to 425 degrees
I used a corning ware medium sized dish to bake my cod in.
Add olive oil and lemon juice to baking dish.
Lay Cod into dish.
Sprinkle all seasonings over cod.
Add minced garlic to all piece off cod evenly.
Lay butter between all cod pieces.

Lay lemon slices over cod.

Bake frozen cod about 17-20 minutes or until easily flake able with a fork.
Bake fresh cod about 15 minutes or until easily flake able with a fork.