Eating Well Recipes

I want to give you a few recipes (not my own) because I found that I could not do this alone. So here  are a few recipe ideas that maybe you can tweak to make them your own, but first this…..

We Are Not the TV Golden Girls

Here is what I mean. Whenever the Golden Girls needed to talk out a problem which consisted of men, sex, or relatives, they would sit around the kitchen discussing, and eating. Their late night menu usually consisted of the following and not necessarily at one sitting: ice cream, cake, cookies, cheesecake, maybe one of Sophia’s spicy Italian dishes, and a bunch of other stuff.

Again, we are not the Golden Girls. That show was fiction of course, and I don’t think they ate like that in real life.

If you are eating like this, stop it! This is real life. Our health and well-being are at stake here.

Food and Aging

We should be eating foods (including sweet treats) that are healthy and taste good. Let’s face it ladies, we are aging! It is what it is. So if you don’t want to develop some diabolical illness, change the way you view food, give yourselves a fighting chance, change what you put in your bodies. There are a lot of really great sites that will give you some excellent recipes, some free and some not so free.

Recipe Ideas

Fruit Smoothie

  • 1 cup fresh or frozen fruit (wild blueberries, strawberries, raspberries or peaches
  • 1/2 banana (this helps to sweeten things up)
  • Add few leaves of kale or spinach
  • 1 scoop or 2 heaping tablespoons of protein powder
  • 1 tablespoon of flaxseed oil or coconut oil
  • Add water or plain yogurt or almond milk
  • (personally, I’m slowly eliminating dairy from my diet)

  • Add ice and blend it all in your blender


Veggie Frittata

  • 1/2 pound fresh or frozen asparagus spears, cut up or chopped spinach
  • 4 eggs
  • 1/2 cup low fat cottage cheese
  • 1 teaspoon dried mustard
  • Olive oil for coating
  • 1/2 cups thinly sliced mushrooms
  • 1/4 cup onion, chopped (if desired)
  • 1/2 thinly sliced tomatoes
  • Preheat oven to 400°F
  • Steam asparagus or spinach for 5 minutes or until tender then set aside
  • Beat eggs in bowl until foamy. Beat in cottage cheese and mustard then set aside
  • Lightly coat oven proof skillet with olive oil
  • Add mushrooms and onions (optional) to skillet, cook over medium heat until tender
  • Stir in veggies
  • Pour egg mixture over veggies, and cook over low heat for about 5 minutes or until slightly bubbles
  • Bake uncovered for about 10 minutes or until set
  • Garnish with tomato slices
  • Serves 2

Here’s More……

Garlic Roasted Broccoli

  • 2 heads of broccoli cut into florets
  • 3 tablespoons of melted organic coconut oil
  • 5 cloves of garlic, minced
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 teaspoon lemon juice
  • Pinch of red pepper flakes, if desired
  • Preheat oven to 400°F
  • In large bowl toss broccoli with melted coconut oil, salt, black pepper and garlic
  • Spread broccoli in single layer on rimmed baking sheet
  • Bake until florets are tender enough to pierce with a fork and edges are browning
  • Add red pepper flakes if desired
  • After baking squeeze lemon juice liberally over broccoli
  • Serve

Fresh Tomato Basil Pennes

  • 8 oz penne pasta
  • 1 cup cherry tomatoes, halved
  • 3 tablespoons organic coconut oil with butter and garlic flavors
  • Basil for garnish
  • Grated Parmesan cheese
  • Salt and pepper
  • Prepare penne pasta according to package directions
  • Drain and place in large bowl
  • Add tomatoes and coconut oil to bowl and stir
  • Top with cheese, Basil, salt and pepper


Not done yet!

Dill and Lemon Baked Salmon in Parchment

  • 2 – 6 oz Salmon fillets
  • 2 zucchini, halved length wise and thinly sliced
  • 1/4 red onion, thinly sliced
  • 1 teaspoon fresh dill, chopped
  • 2 slices fresh lemon juice
  • Extra virgin olive oil for drizzling
  • Salt and freshly ground pepper
  • Preheat oven to 350°F
  • 2 large pieces of parchment paper by folding them in half, then open the paper and lay flat
  • On one side of crease place half of zucchini, red onion, dill, and one lemon slice.
  • Drizzle olive oil and sprinkle salt and pepper
  • Place a Salmon fillet on top of veggies and drizzle with lemon juice
  • Season with salt and pepper
  • Fold parchment paper over Salmon to close and seal
  • Place on rimmed baking sheet for 15 – 20 minutes
  • Eat when done!

Grapefruit Mint Chia Cooler

  • 3 pink grapefruit
  • 2 limes
  • 1 tablespoons organic Chia seeds
  • 1-2 tablespoons organic coconut sugar
  • 5 mint leaves, chopped
  • Let Chia seeds plump up in 2 cups of water set aside
  • Juice grapefruits and limes into quart Mason jar
  • Add in coconut sugar if desired
  • Add in 2 cups of water with the seeds to juice jar – fill until full just below rim
  • Close lid and shake well to mix
  • Pour over ice or refrigerate for later
  • Garnish with mint leaves and a slice of line or grapefruit rind


Where To Get More Healthy Recipes

The above recipes are from Paleo Grubs, Fat Flush, and Kosmic Kitchen.  I have no financial relationship with the aforementioned companies, they simply have very helpful information.

Be Blessed and Be a Blessing

PattiB, the Good Stewart






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