Never miss a post! Join my email club!

"Chikn" Fried Steak



2 2/3 cups whole oats
2 whole eggs or 1/2 cup liquid egg substitute (Egg Beaters)
1 cup water
1 tsp salt
1 tbsp Chikn Broth Powder
2 15 oz cans of cream of mushroom soup OR homemade white sauce w/mushrooms
1 cup milk or water if using canned soup

To make:
Combine all ingredients in a large bowl.  Mixture will be very sticky.  Spray fry pan with butter flavor cooking spray liberally.  Using a small ice cream scoop or 1/4 cup measuring cup scoop mixture drop into greased or spray pan and flatten to make patties.  Fry patties till slightly golden brown.  Mix water or milk and canned soup or make the homemade white sauce.  Pour over patties in pan.  Reduce heat and simmer for 10-15 minutes on LOW heat.  Watch carefully to make sure they don't stick or burn.  Serve with mashed potatoes, green beans or other green vegetable or salad.

Love life and be well,








Chicken Meatloaf


Here is a delicious low-fat chicken meatloaf recipe.  After my gall bladder removal surgery I stopped eating pork and red meat.  This makes a tasty alternative!

Cut the chicken breasts into 1 inch pieces and put them into a food processor.  Blend until the meat is ground well.  Scoop the meat out into a large bowl.

Add the remaining ingredients

Line a 9x13 inch baking pan with foil and spray it with non-stick spray

Scoop the meat mixture into the pan and shape into a loaf.  This mixture is STICKY.  Much more so than meatloaf that uses ground beef so you may want to spray your hands liberally with non-stick spray first.  Spray the top and sides of the loaf with non-stick spray and top liberally with ketchup.


Bake in a pre-heated oven @ 400 degrees for 45 minutes to 1 hour. 

Slice and serve with a green vegetable and garlic toast (toasted bread sprayed with non-stick butter spray and sprinkled with garlic powder).

Chicken Meatloaf
4 large boneless, skinless chicken breasts cut into 1 inch pieces
1/4 c tomato tomato paste
1/2 cup oats
2 large eggs or ½ c liquid egg substitute (Egg Beaters)
1 clove garlic, finely diced
1/2 onion, chopped
1/2 bell pepper, chopped


Thyme, Chives, Celery seed, salt, pepper to taste

Cut the chicken breasts into 1 inch pieces and put them into a food processor.  Blend until the meat is ground well.  Scoop the meat out into a large bowl.  Add the remaining ingredients.  Line a 9x13 inch baking pan with foil and spray it with non-stick spray.  Scoop the meat mixture into the pan and shape into a loaf.  This mixture is STICKY.  Much more so than meatloaf that uses ground beef so you may want to spray your hands liberally with non-stick spray first.  Spray the top and sides of the loaf with non-stick spray and top liberally with ketchup.  Bake in a pre-heated oven @ 400 degrees for 45 minutes to 1 hour. 



Love life and be well,



No Bake Peanut Butter & Honey Chocolate Chip Protein Bars


Packed with protein from peanut butter, fiber from the oats and sweetened with immune boosting honey, these delectable no bake protein bars are fast and easy to make and SOOOOO GOOD!!!  They only get better the longer they are in the refrigerator, but they never last long in my house.  These little bars make a great snack, dessert or even a quick breakfast.  I keep these on hand to curb my sweet tooth and give me a healthy snack option. 

Peanut butter is an excellent source of  protein and fats and is very filling.  Some people have certain nut allergies to peanuts.  While I have not tested this recipe with almond or cashew butter, I am sure it could probably be substituted if you are allergic to peanuts.  Be sure to use gluten-free oats if you are sensitive to gluten.  The chocolate chips in this recipe really give these bars a chocolate sweet kick and make the bars taste a lot like cookie dough.  I know we all have eaten cookie dough right out of the bowl right?  LOL!!  I am dairy-free so I use dairy-free chocolate chips by Enjoy Life.





No Bake Peanut Butter & Honey Chocolate Chip Protein Bars
3 cups quick oats
1 cup peanut butter (I use PB Fit powdered peanut butter.  See the recipe for more instructions)
3/4 cup honey
1 tbsp. ground flax seed
1/4 tsp. sea salt
1/2 cup chocolate chips
1 cup of water

In a large bowl add the peanut butter.  If you are using a powdered peanut butter you want to mix it with enough water to make 1 cup of prepared peanut butter. Whisk the honey into the peanut butter.  Stir in the oats, flax seed, salt and water. Mix until thoroughly combined.  Stir in the chocolate chips.  The mixture should be thick and resemble chocolate chip cookie dough.  Spoon the mixture into a square brownie pan.  Using GREASED hands spread and mash the dough evenly into the pan.
Cover the pan with tin foil and refrigerate for several hours until firm.  Slice the bars into desired sizes.  I like mine on the small side so I get 16 brownie size bars from this recipe.  Remove from the pan and store in an air tight container in the refrigerator.


Print Friendly and PDF

Love life and be well,



Dairy Free Ranch Dressing

After going dairy-free I struggled to find a good alternative to my favorite salad dressing, RANCH.  Is  there really any other kind?  Then I discovered tofu.  At first I was hesitant to even try it, after all it is fermented soy beans, and it sounded less than appetizing.  But, much to my suprise, tofu has become a very versatile staple in my kitchen.  It can be add to different recipes, especially the silken kind and blended into a smooth yogurt-like consistency that you can do all kinds of things with.

I use Mori-Nu Tofu from my local health food store for recipes like this.  Tofu is REALLY inexpensive and usually organic and non-gmo.  It is priced about $2.80 for a 12 oz. block in my area.  I like this brand because it is also SHELF-STABLE, making it a great addition to my pantry because, it doesn't require refrigeration.  This type of tofu is good for making all kinds of dishes, but if you want to use it as a scrambled egg replacement I recommend getting a firmer tofu in your grocery store's fruit and vegetable section.

Serve this dressing with fresh veggies as a delicious dip or over your favorite tossed salad or to dunk your favorite chicken nuggets or baked french fries in.  I mean is there really anything better than chicken nuggets or french fries dipped in ranch dressing?  Or than a baked potato topped with ranch dressing?  I think not!





Dairy Free Ranch Dressing
6 oz. Silken Soft Tofu
1 tsp. dried parsley
1/4 tsp. garlic powder and onion powder
1 tbsp. almond milk (or other plant-based milk)

To make this super simple dairy-free ranch dressing blend the following ingredients in a food processor or blender.  This make a small amount, about one cup, but it can be easily doubled.

Print Friendly and PDF

Love life and be well,