Yummy Mini Meatloaves with a Tangy Glaze

Want something different for dinner to replace your usual repertoire?  Here is the solution!  You can even make these the day before and pop them in the oven when you get home.  Using ground turkey or chicken is much leaner than beef and hiding the veggies not only fools your kids into eating healthier, but it also adds a ton of flavor.  Top it with the tangy glaze and you have a winner that your family will beg for every week.

Prep Time:  15 minutes          Total Cook Time:  Approximately 40 minutes        Serves:  3-4


1 lb of ground turkey or chicken

8 oz sliced mushrooms

1 carrot small diced

1 shallot sliced

1 tbsp avocado oil

salt and pepper

1/2 tsp dried oregano

1/4 cup breadcrumbs

Sweet and Tangy Glaze (optional)

1/2 cup ketchup

1/4 cup yellow mustard

2 tbsp grown sugar

Place mushrooms, diced carrots and shallot on a small lined sheet pan with salt, pepper, oregano and oil and toss gently until coated.  Place the sheet pan with the veggies into a 375 degree oven for 20 minutes until tender.  Remove the veggies and place them into a food processor and blend until it resembles a paste.  Stir the vegetable mixture together with the ground meat, egg white and breadcrumbs until combined.  Form into flat patties that are the size of a slider hamburger and place on a lined baking sheet.

Stir together all of the ingredients for the glaze in a bowl with a whisk.  Once smooth, spoon sauce onto the top of each formed patty.  (This is the point at which you could place these into the fridge and cook them the next day.)

Place the meatloaves into a 350 degree oven for 20-30 minutes depending on the size of your meatloaves.  Once the edges of the patty are browned and the center is cooked through they are ready to serve.  Enjoy!

Dairy Free Date (Nut?) Bread

This is an adaptation of my mother’s beloved date bread recipe.  I substituted coconut oil for the butter to make it dairy free and half of the flour has been replaced with almond flour to decrease the carbs and increase the protein.  The use of egg whites in place of the whole eggs reduces fat and cholesterol.  The dates are so sweet that there is very little sugar needed and the dates are an excellent source of B6, fiber, potassium and iron.  This date bread serves as a great breakfast or snack.  It also freezes well, so tuck a few slices in a resealable bag for a quick breakfast whenever you are fresh out of ideas.  Plus, it’s so easy to make you won’t even need a mixer.  Now, that’s my kind of baking!

Prep Time:  20 minutes             Cook Time:  45 minutes         Makes:  2 loaves


1 package of pitted dates chopped into thirds

2 cups of boiling water

1/2 cup coconut oil

1 1/2 cup of sugar

1/3 cup liquid egg whites

2 cups of white flour

2 cups of almond flour or almond meal

4 tsp baking soda

2 tsp vanilla extract

1/2 cup chopped nuts (optional)

Place the chopped dates in a bowl with the sugar and coconut oil and add the 2 cups of boiling water.  Let the bowl sit until cooled.  When cooled, add the egg whites, vanilla, nuts and dry ingredients.  Stir until combined and pour the mixture into two greased loaf pans.  Place them into a 350 degree oven for 45 minutes.  Wait until they are completely cooled to remove them from the loaf pan.  Slice and serve.


Heart Healthy and Dairy Free French Toast Casserole

Prep Time:  10 minutes          Cooking time:  35 minutes         Serves:  6-8 ppl

This casserole is the perfect make-ahead brunch or special Sunday morning breakfast that you don’t have to feel guilty about.  The egg whites and almond milk bump up the protein in this dish to keep you full longer.  Make it the night before and pop it in the oven when you wake up.  It will be ready before you are finished getting dressed.  I like to use a sprouted grain bread in this dish, but use whatever good quality whole grain bread you enjoy.


1 1/2 loaves of a good quality whole grain bread

1/2 cup of coconut oil

1 tsp cinnamon

a few grinds of fresh nutmeg

1/4 tsp cardamom

1/4 tsp ground cloves

2 cups almond milk

1 cup of liquid egg whites

1 cup of maple syrup

Melt the coconut oil in a 9X13 pan in the oven for a few minutes.  Remove the pan and add the cloves, cinnamon, nutmeg and cardamom to the oil.  Place the pieces of bread in 3 even layers over the spices and coconut oil.  Mix the egg whites and almond milk together in a  bowl and pour over the bread.  Cover and let sit overnight in the fridge.  The next morning, preheat oven to 350 degrees and bake french toast for 30 minutes.  Once done, pour the maple syrup over top and place under the broiler until the syrup is bubbly.  Serve warm with fresh fruit.

Fancy Roasted Brussel Sprouts (in under 15 minutes)

Are you looking for a fancy dish to serve to company or just want a quick and easy side dish for dinner?  This is the one!  This would also be a great addition to the Thanksgiving menu.  I like to add dried cranberries and balsamic syrup right before serving, but they are just as delicious with salt and pepper and so good for you!

Prep time:  5 minutes          Cooking time:  10 minutes          Serves 2 – 4


1 lb brussel sprouts ends trimmed and outer leaves removed. (cut the larger ones in half for more even roasting)

salt and pepper to taste

2 tbsp avocado oil (or another high temp cooking oil)

A drizzle of store bought balsamic syrup (found in the vinegar section)

2 tbsp dried cranberries

Place halved brussel sprouts on a parchment lined baking sheet (for easy clean-up).  Add the oil and salt and pepper and toss lightly with your fingers to coat.  Place them in a 400 degree over for 10 minutes or until the edges of the spout are charred and crispy.  When they are cooked place them in a shallow bowl of plate and drizzle with balsamic glaze and sprinkle with the dried cranberries for a beautiful presentation with very little effort.


Almond Joyous Cookies (Dairy-Free, Gluten Free and low cholesterol)

These cookies could not be any easier to make or more delicious.  My kids honestly cannot tell the difference between these and the regular full-fat chocolate chip cookies I used to make.  I use almond flour to get the look and texture that is most like ordinary homemade cookies, but you can certainly substitute almond meal with or without the almond skin and get the same great flavor.  The almond flour increases the protein content and decreases the carbs significantly.  The coconut oil and egg whites are much healthier fats and the oil imparts a slight coconut flavor that will remind you of that almond, coconut and dark chocolate candy bar everyone loves.  No mixer is needed for this recipe.  Beware, your family will want you to make this recipe again and again.

Prep time:  10 minutes            Cook time:  13 minutes           Makes about 20 cookies


3 cups of almond flour or almond meal

1/2 cup of coconut oil

1/2 cup of sugar

1/3 cup of liquid egg whites

1/2 tsp salt

1 tsp vanilla extract

1/2 tsp baking soda

1/2 cup dark chocolate chips (dairy free)

Preheat oven to 350 degrees.  Melt the coconut oil in a pan or in the microwave.  Set aside to cool.  Combine the egg, oil and vanilla extract in one bowl.  In a separate bowl, combine the dry ingredients together and whisk.  Combine the wet and dry ingredients and stir in the chocolate chips.  Spray a baking sheet with non-stick coconut oil spray and drop golf ball sized mounds onto the sheet.  Bake for 13 minutes or until the bottom of the bookie begins to brown.  Place on a cookie rack  to cool.  dsc_0193



Creamy Cole Slaw with Dairy-Free Dressing

Yes, mayonnaise is dairy free!  The good news is that you can use mayo to add creaminess to many recipes and dressings because the ingredients are typically eggs, vinegar and oil.  I usually buy a reduced fat version and my favorite is from Trader Joe’s.  Maple syrup is used in place of white sugar in this recipe because it contains important minerals.  This dish is best if prepared in advance and stored in the fridge so that the flavors can marry and the cabbage has time to soften.  Double or triple the recipe for cook outs or keep it on hand to top a turkey or pulled pork sandwich.  Yum!


12 oz package of cole slaw

1/3 cup of reduced fat mayo

2 tbsp lemon juice

2 tbsp maple syrup

1 tbsp white vinegar

Salt and pepper to taste

Start off whisking the wet ingredients in the bottom of the serving bowl.  Once combined, add the cole slaw and stir until coated.  Season with salt and pepper.  Refrigerate for a couple of hours before serving.

Dairy-Free Power Pancakes

While trying many pancake recipes for my family I created this dairy-free option that both myself and my kids could enjoy.  It’s not only dairy-free for me, but also heart healthy and packed with protein.  I make extra so that I can freeze them in plastic resealable bags for a quick breakfast or easy dinner.  Just warm them in the oven or pop them in the toaster to warm them through.  Enjoy every healthy morsel!


1 cup of white flour

2 cups of almond flour

1 1/2 tsp baking soda

Pinch of salt

1 tablespoon ground cinnamon

1/4 teaspoon ground cloves  (optional)

1/2 tsp ground cardamom (optional)

1 cup of liquid egg whites

3 tbsp honey

6 tsp vanilla extract

1 cup of almond milk

Heat a non-stick griddle to 350 degrees or set a non-stick pan to medium heat.  Stir the flours, baking soda, salt and spices together.  In a separate bowl, mix together the egg whites, milk, honey and vanilla extract.  Stir flour into the wet ingredients and mix until combined.  You may add water or almond milk for a thinner batter and therefore, thinner pancakes.  Drop a laddle full of pancake batter in the pan and flip when bubbles rise to the surface of the pancake.  Cook 2-3 minutes on the following side.  Repeat with remaining batter.

Top with natural maple syrup or applesauce for an even healthier version.