Main Dish/Vegetables 

Chicken Enchiladas 

10 flour tortillas

4 chicken breasts, cooked, & cubed

1-1/2 c. homemade cream of chicken soup or  1 can store-bought soup

1 t. sea salt, 1/4 t. ea. pepper, paprika, & chili powder (use more or less to your preference)

1 c. homemade chicken broth or 1 can of chicken broth (store-bought)

1 small can chopped mild green chilies (optional)

1 pt. unsweetened plain yogurt or sour cream

1 8 oz. each of Sharp cheddar cheese and Jack cheese.

Mix all of the ingredients except the tortillas.  Set 3/4 c. of cheese aside to put on top of the enchiladas.  Place a tablespoon of mixture in a greased 9 x 13 pan and add water just to coat the bottom of the pan.  Place 3 T. of mixture on each tortilla.  Roll and place with the seam down.  Cover the rolled tortillas with any remaining meat sauce.  Sprinkle the top with more cheese.  Cover with foil and bake at 350 degrees for 40 minutes.  Remove foil and cook for 10 more minutes.

This recipe can be frozen.  Wrap with foil and place in a gallon freezer bag. When ready to fix, let thaw overnight, and follow the directions.  

Cream of chicken soup

Heat 1 c. chicken broth.  Add 1/2 t. each of salt, pepper, onion, and garlic powder).  Add 3/4 c. milk (I use unsweetened almond milk) and stir well.  Sprinkle 1/4 c. flour to thicken using a whisk. If too thick, add more milk.  If too thin, add more flour. Taste to see if you need more seasoning. I sometimes add poultry seasoning and paprika.

This cost pennies to make and is so much healthier than the canned cream soups.


1/2 c/ Extra Virgin Olive Oil

1/4 c. soy sauce (I like Bragg's Liquid Aminos or Tamari Sauce)

3 T. honey

2 T. Worcestershire Sauce

2 T.  Apple Cider Vinegar (I like Bragg's)

1/4 t. each of pepper, chili powder, garlic, and ginger

Mix well, and let set overnight for best flavor. 

Use to marinade chicken, steaks, or any kind of meat for at least 30 min.

Crispy Oven-fries

4 russet potatoes 

2 T. coconut oil, melted

salt to taste

Cut potatoes lengthwise like French fries. Soak them in cold water with ice cubes on top for 20 min. Towel them dry, and place on a cookie sheet lined with parchment paper in a single layer. Pour the melted oil on them and make sure they are well coated.  Sprinkle them with salt and any other seasonings you like.  Bake them in a 400 degree oven for 10 minutes on each side.  These are quick to make and so much better tasting, healthier, and cheaper.

Grilled Asparagus

1 lb. fresh asparagus , cleaned and trimmed

1/4 c. Vinegar of your choice

1/4  c. Extra Virgin Olive oil

1 t . sea salt

1 t. Italian seasoning

1/2 t. pepper

2 Cloves of garlic

Whisk all ingredients except the vegetables in a small bowl and drizzle on the asparagus.  Wrap in heavy duty foil (double regular foil) and place on hot grill for 7 - 10 minutes depending on the thickness of the asparagus and your preference.

Unwrap and place directly on the grill.  Lay the asparagus perpendicular so they don't fall through into the grill. Let them cook another 3 - 5 minutes till done.

Mixed Green Salad

 Dark Leafy Lettuce




 Purple Cabbage

 Chopped carrots

 Chopped cucumber

 Chopped apple

 Raisins or Cranberries

 Strawberries or Blueberries

 Hard-boiled Egg

 Chopped green onion

 Fresh Herbs: Thyme, Parsley, Dill

 Sunflower Seeds

 Toss all of the vegetables, add fruit,  top with seeds, and dressing. Enjoy!


1/2 c. Extra Virgin Olive Oil or Avocado Oil

3 T. Apple Cider Vinegar

2 T. Chia Seeds or Poppy Seeds (optional)

2 T. Ground Flax Seeds (optional)

A pinch of dry mustard

1 T. Bragg's Liquid Aminos (soy sauce alternative)

1 T. Italian seasoning

1 t. Paprika

Salt & Pepper to tast

1 T. Raw honey

Mix well with a whisk and serve.

Quinoa and Kale Salad

1 cup of cooked quinoa, prepared according to the package

1 handful of kale

1/2 c. walnuts, chopped

1 apple, chopped

1/2 c. dried cranberries or raisins

juice of a half of lemon

1T. extra virgin olive oil

Salt & pepper to taste

Cooked quinoa according to package directions and let cool. Saute or steam kale, and tear into bite sized pieces. Chop walnuts and apple. Mix all ingredients and drizzle the olive oil on top, and mix again.

Serve warm or cold. Makes the perfect lunch the next day. Delicious!