Healthy Stir Fry Recipe

*8 oz. Boneless skinless chicken breast ~or~ *8 oz. Shrimp
*1 lb. Veggies (frozen plain stir-fry veggies are easiest)
*1 cup brown rice
*1 - 2 tbsp. Kikkoman low sodium stir-fry sauce
*salt and pepper to taste

Cook chicken or shrimp on skillet using light coat of pam cooking spray. Remove from skillet and dice chicken into tiny pieces. Add chicken, vegetables, rice, and ½ serving of stir-fry sauce back to skillet. Cook for 10-15 minutes on medium heat, covered, stirring often until veggies are fully heated. *Drizzle remaining stir-fry sauce and enjoy!

Baked Parmesan Crusted Tilapia Fresh Lemon Juice Steamed Artichoke Recipe

4 - 6 ounces of Tilapia
½ cup freshly grated Parmesan cheese
Chopped Parsley
Teaspoon of light mayo
Sea Salt or Salt Sub. (Lightly)
Pepper (lightly)
Garlic Powder (lightly)

First in a small cup mix parmesan with light mayo, pepper, salt sub garlic powder, and chopped parsley. Put the tilapia on sprayed foil and brush the mix above lightly on the fish. Bake in the oven for 12 minutes at 400 degrees. You can serve with lemon wedges, and fresh lemon juice on the side.

A note on Artichoke: Artichoke is documented to help with liver cleansing as well its positive effects on high cholesterol. Artichoke also has a good amount of potassium which helps muscle contraction and is very important for individuals who follow an exercise regimen. - 2 ounce artichoke calories: 25, Fat: 0, Protein: 2 , Carbs: 6 ( 3gr. Fiber), Sodium: 75 mg., Potassium: 170 mg.

Delicious Healthy Blueberry Muffins Recipe

3/4 cup Whole Grain Spelt Flour
1/2 tsp of salt
1/2 tsp of baking soda
1 tsp of Pure Vanilla Extract
1 Tbsp of Pure raw Honey
4 Tbsp of Coconut Oil (measure the Tbsp when liquid)
1 Cup of mashed banana
Juice from 1/2 of a fresh lemon
3 large eggs
3 egg whites
1 cup of fresh blueberries


Mix together the dry ingredients and set aside. Beat the whole eggs and egg whites. Mix in the mashed banana, vanilla, honey, oil and lemon juice. Add in the dry ingredients and mix well. Fold in the blueberries. Using a 1/4 measuring cup, pour batter evenly into 12 prepared muffin tins. Bake at 400 degrees for 14 - 18 minutes or until slightly brown on top.


I love muffins but do not love what they do to my waistline, so what could be better then a delicious blueberry muffin without added refined sugar, flour or loaded in butter. These are naturally sweetened by the blueberries, a cup of mashed banana and a touch of raw honey. The coconut oil keeps these moist and adds a healthy fat to the muffin. These healthy muffins will be sure to please yet save you from the dreaded muffin top!

Delicious Oreo Ice Cream Cake Recipe

1 jar of hot fudge sauce
2 bags of oreo cookies
2 - 24 packs of Ice Cream Sandwiches
2 containers Frozen Cool Whip Topping; thawed
 Take only one bag of Oreo cookies and blend in food processor to turn them into coarse crumbs. Set aside.

Line the bottom of a casserole dish with ice cream sandwiches. Spread with a layer of Cool Whip Topping; as thick as you like. Sprinkle all the crushed Oreo cookies on top. Heat hot fudge sauce in microwave for one minute and drizzle over the crushed Oreo layer. Layer another row of sandwiches on top and frost with remaining Cool Whip. Decorate top with whole Oreo Cookies. Keep in freezer until ready to serve. Can be made the day before.