Tuesday, June 26, 2012


If you just can't past the idea of eating black beans as brownies, here is another recipe using oat flour and whole wheat pastry flour. Again, I have just taken out the white flour and sugar and replaced them with whole grains and NATURAL sweeteners with zero or very low glycemic index. And if you have not heard about the amazing health benefits of coconut oil, just google it and start reading. After researching coconut oil the last couple of months, I am convinced that coconuts are one of God's greatest gifts to the human race.


1/4 cup butter
1/4 cup coconut oil (OR you can use 1/2 cup butter)
1 cup Ideal or Stevia (OR 1/2 cup Stevia + 1/2 cup coconut sugar)
2 eggs
1 tsp vanilla extract
1/3 cup unsweetened cocoa powder
1/4 cup oat flour
1/4 cup whole wheat pastry flour
1/4 tsp salt
1/4 tsp baking powder

Preheat oven to 350 degrees.  Grease an 8x8 square baking dish.

Melt butter and coconut oil either in a large glass bowl in microwave or in large saucepan on stove. When butter and oil is melted, stir in sugar, eggs and vanilla.

Add cocoa, flours, salt and baking powder and mix well. Do not over stir. Batter should be a little lumpy. If you over stir brownies, they come out tough.

Bake in preheated oven for 25-30 minutes. Do not overcook.
TIP - It's always better for brownies to be undercooked, than overcooked. When you overcook them, they get hard and dry.

Have a blessed day!


Monday, June 25, 2012


My baby boy turned 17 last week. His favorite food is brownies. He also likes chocolate pudding. The last couple of years I have made him a trifle layered with brownies, chocolate pudding and crushed Butterfinger candy bars. (That recipe was shared with me by my friend, Stacy) Of course, I had to try to healthy it up a bit, so I made chocolate pudding using almond milk and Ideal. I also made 2 different recipes of brownies, both without white flour or sugar. Both were pretty good.

You guys are probably getting tired of my rantings about the evils of white flour and sugar, but I am absolutely convinced that they are the main causes of so many diseases today. I looked up the glycemic index of white flour and saw that it is the same as sugar. People need to be aware that eating white flour is the SAME as eating sugar. It turns to sugar in your body. It is so heavily processed there is nothing to digest, so it hits your bloodstream immediately and causes your blood sugar to spike. It also creates inflammation in your body. For anyone with arthritis, lupus, MS, etc. INFLAMMATION = PAIN.

I also have good reason to believe that white flour and sugar cause cellulite. I never thought about it until after eating anti inflammatory for about 6 months and I noticed that my cellulite was going away. I have only lost 40 pounds and have come to a standstill on weight loss (I am down 2-3 sizes). I am still overweight, but I am amazed at the reduction in cellulite. I've copied a couple of links to some articles on white flour that agree with my theory.



So, on to the recipes. I had heard of black bean brownies, but I do NOT like black beans, so I was hesitant to try them. I wish I liked black beans. They are a superfood! Loaded with fiber, protein, antioxidants, vitamins and minerals. So, now I found a way to eat black beans without my taste buds knowing I'm eating them. I know it sounds really weird, but you will be surprised at how good they are. Of course, the texture is a little different, kind of like eating a protein bar or other healthy bar, but these brownies are super low calorie, NO sugar, high in fiber and just really really really good for you. And they are chocolate!

1 (15.5 ounce) can black beans, rinsed and drained
3 eggs
1/4 cup coconut oil (or 3 tbsp vegetable oil)
1/4 cup unsweetened cocoa powder
pinch of salt
1 tsp vanilla
3/4 cup Stevia or Ideal
1/2 tsp cinnamon
2 tbsp peanut butter (optional)

Preheat oven to 350 degrees.  Lightly grease an 8x8 square baking dish.

Place all ingredients in blender. Blend until smooth. Pour mixture into greased baking dish.

Bake in preheated oven about 30 minutes or until the top is dry and the edges start to pull away from the sides of pan.

Now, in case you like frosting on your brownies, I found this recipe on another blog, but I can't remember which one it was. (DISCLAIMER: this is NOT my original recipe) I did not have avocados so I haven't made it yet, but it sounds delicious and really healthy. I think it would be delicious on the brownies. 

2 avocados 
1/4 cup Agave or honey
3 tbsp cocoa powder

Place all ingredients in blender and blend until smooth.

Thank you for reading. Blessings and good health to all of you.


Wednesday, June 13, 2012


It's almost Father's Day! My Dad passed away in 2002 and I still miss him everyday. I am so thankful that God blessed with me with a husband that I can be proud of. He is a country boy & a junk collector, but he is honest, dependable, hard working, loyal, trustworthy, hard working,.... did I say hard working? And a Godly man. He is a great example to our sons. A few of my husband's favorite things are potatoes, Ro Tel tomatoes, eggs & cheese.  So anytime I cook all of those things together in one dish, he is a happy man.

A friend that I used to work with shared her breakfast enchilada recipe with me several years ago and I make it regularly. It is delicious. I will share that recipe in the next post. There are possibly millions of breakfast casserole recipes. Everybody does it just a little bit different. Food Network Magazine had a "Potato Crusted Quiche" that looked like something my husband would like, so I made that a few weeks ago. He liked it, but it didn't have enough kick for him. It was meatless & basically just eggs, potatoes & cheese. But the potatoes made such a pretty presentation that I wanted to play with it some more.

Of course, I wanted to increase the nutritional value, so I added tomatoes, onions, spinach & zucchini. Then I added turkey sausage for extra flavor without the bad fat, and added one of the best fats that everyone should be eating, coconut oil.

This recipe is a little more time consuming because of lining your pan with the potatoes to make a crust, but it's Father's Day. They deserve something a little extra special. And FYI - this dish is husband, teenager and co-workers approved. I hope you enjoy!

NOTE: This can be prepared and served immediately or assembled the night before and baked the next day.


6-8 red potatoes or 3-4 russet potatoes, peeled & thinly sliced
Olive oil
Pepper (I use McCormick Hot Shot)

1 pound turkey sausage
few tbsps coconut oil or olive oil
potatoes (I added parsley & Basil)
1 small zucchini, chopped
Handful fresh spinach, chopped
½ lg or 1 small onion, chopped
1 can Ro Tel tomatoes, drained

6 eggs
1 cup milk
2 tbsp flour

2 cups shredded cheddar cheese

Preheat oven to 400 degrees. Peel & slice potatoes into circles.  Line cookie sheet with foil or parchment paper. Spread potatoes on cookie sheet. Sprinkle with salt & pepper. Drizzle olive oil over potatoes. Bake in 400 degree oven for 12 minutes.  Potatoes should be soft, but still firm. You need to be able to pick them up with your hands & place them in your pan.

sausage & veggies
TURN OVEN DOWN TO 350 degrees.

Get oil hot in skillet then add turkey sausage, zucchini, onion, & spinach. Cook until sausage is done and veggies are tender. Add Ro Tel tomatoes and stir into sausage mixture.

Beat eggs, milk & flour together.

Place potatoes on bottom and sides of greased or buttered 13x9 pan. Remember the potatoes are your crust.

Spread sausage mixture over potatoes. Then pour egg mixture over sausage. Top with cheddar cheese (or your favorite cheese).

Ready to eat
Fresh from oven
Bake in 350 degree oven for 35-45 minutes or until eggs are set.

Tuesday, June 5, 2012


One of the things that I have missed most by not eating white flour is pancakes. I didn't eat them very often, but every once in awhile, I would crave pancakes. I have tried unsuccessfully several times in the past year to make healthy pancakes that were good enough that you didn't miss the white flour. Until a couple of weeks ago when I came up with this recipe. These pancakes were delicious! My husband even liked them.

As you know, typical pancakes are a nightmare for diabetics or anyone with any type of inflammatory disease. All that white flour combined with the high fructose corn syrup, which is all most pancake syrups are, instantly makes your blood sugar skyrocket and creates inflammation in your body.

But, these pancakes will not raise your blood sugar and do not create inflammation in the body. Plus, since they are whole grain they also have fiber. Eaten with honey or Agave syrup is yummy sweetness without spiking your blood sugar.

FYI - Agave is a natural sweetener with a low glycemic index, so it is safe for diabetics or anyone trying to limit their sugar intake. I love the "Ohgave Amaretto Maple Flavor Agave Syrup".

So, for Father's Day, if you have a special Dad in your life that loves pancakes, but has to watch his blood sugar or just wants to eat healthier, make these for him. All of the sweetness, but none of the sickness, pain or guilt.

 I'm working on another Father's Day recipe, but haven't got it perfected yet. My husband loves eggs, omelets & quiche. So he still has to eat a few more samples before I'm ready to share the final product. I will hopefully have that for you in a few days.

Thank you for reading. I appreciate the ones that have shared their ideas & recipes with me.
I love sharing recipes and healthy information with people. We are all in this together until God calls us

Blessings to all,


1 cup whole wheat pastry flour
¾ cup oat flour
2 tbsp sucanat or brown sugar or honey
2 tsps baking powder
½ tsp baking soda
¼ tsp salt
1 egg, beaten
1 ½ cups buttermilk
3 tbsps oil (I used coconut oil)
1)               In a large bowl, stir together flours, sugar, baking powder, baking soda and salt.
2)               In another bowl, combine egg, milk & oil. 
3)               Add egg mixture to flour mixture. Stir just until moistened. Batter should be slightly lumpy.
4)               Scoop onto hot griddle coated with cooking spray. I
5)               Pancakes are ready to flip over when the top side has little bubbles on it.
6)               Spread butter on hot pancakes and serve with pure maple syrup, honey or Agave syrup.