Pumpkin & Sweet Potatoes Bake

Pumpkin sweet potato lunch mealThis is a full lunch or dinner meal with Holiday flavors and colors.

8 oz sweet potatoes cooked and mashed
1 c pumpkin cooked and mashed
1 c carrots sliced and cooked
2 eggs

Preheat oven to 350 degrees. Spray pie pan with cooking spray. Mix the pumpkin and the sweet potatoes with the eggs; add cinnamon and additional “clean” Holiday spices. Pour into the pan. Place the carrots on top; add cinnamon and bake for 40 minutes or until it is brown. Chill in refrigerator or eat warm.

Food Plan Equivalent: 1 protein, 1 grain, 2 cooked vegetables.

Holiday Recipe: Cranberry Relish

abstinent cranberry relishThis cranberry relish is so good with turkey for breakfast and metabolic.


1 package of raw cranberries

1 navel orange

1 cup of drained crushed pineapple


Wash and drain 1 package of raw cranberries
Wash and halve 1 navel orange
Put orange half (with rind) and package of cranberries in food processor
Pulse until the berries and orange are the consistency of relish
Stir in 1 cup of drained crushed pineapple

Six ounces equals one fruit serving

The Easiest Lunch Ever

The Easiest Lunch EverIngredients:

4 ounces tuna

1 cup green peas

2 cups V8

Dressing: 1 T mayonnaise, 1 T yogurt, 1 T mustard

1 teaspoon Toasted Onion Bits (Penzey product)


Place peas in a salad bowl, flake tuna and place over peas.  Add mustard dressing, and sprinkle with onion bits.  I have this with 2 cups of tomato juice.  If you prefer to have one cup of tomato juice, add 1 cup of salad greens to the tuna/pea dish.  Of course you may choose to have another kind of cooked vegetable. I select the tomato juice to keep the lunch fast and simple.

Abstinent Baba Ghanoush

Abstinent Baba ghanushHere’s a simple way to cook eggplants, which is the base of baba ghanoush. It’s much easier and less messy than roasting eggplants in the oven.


2 eggplants

Salt, pepper, fresh lemon juice, and chopped garlic. (The garlic is optional)

1 tablespoon of clean mayonnaise or olive oil


Peel  2 medium-sized eggplants. Use a fork to poke some holes in them and place eggplants in a Pyrex microwaveable dish. Cover and place in the microwave. Cook for 22 minutes or until the eggplants are soft, depending on your microwave’s strength. Let them cool for a few minutes and then chop with a fork or blend in a food processor.

Measure 2 cups of the chopped or blended eggplant and add salt, pepper, fresh lemon juice, and chopped garlic. (The garlic is optional).

If you haven’t had your oil for the day, add one tablespoon of clean mayonnaise or olive oil and mix it all together. If you had your oil already, it will be delicious without it also.

2 cups are a full portion of your cooked vegetables for lunch or dinner.

*I love dipping fresh carrots, peppers and celery sticks in the baba ghanoush, or you can also eat it as a side dish with your lunch or dinner.

Bowl of Heaven – a complete breakfast!

Bowl of heavenIngredients:

8 ounces tofu
1 cup cooked rice
6 ounces frozen berries, thawed
1 cup yogurt
Clean sweetener (optional)

The rice can be replaced by cooked millet or quinoa. Berries can be replaced with any other fruit.


Spray a pan with cooking spray. In the meantime, measure 8 ounces tofu and cut it into small cubes.

Place the tofu in the pan, add cinnamon and clean sweetener (optional), and fry the tofu.

Measure one cup of cooked rice (no salt. I always keep a container of cooked rice in my refrigerator) and heat it in a bowl in the microwave for 2 minutes. While it’s in the microwave, stir the tofu in the heated pan, and measure 1 cup of yogurt so it will be ready to add.

Take the bowl of rice out of the microwave and put it on the scale. Add the fruit. Then add the fried tofu and the yogurt. Mix it all together. The combination of the warm rice and tofu, the cold fruit and the yogurt creates a pink “pudding” mixture: The Bowl of Heaven.

Pink Smoothie

Pink smoothie

3 ounces watermelon
3 ounces frozen strawberries
1 cup non-fat milk or non-fat yogurt
Few drops of lemon juice (optional)


Whirl all of the ingredients in the blender. Add a few drops of lemon juice or a mint leaf if you have them. If not, it will be fine without. You can use non-fat yogurt or unsweetened soy milk instead of the milk if you wish. We use soy milk with just two ingredients: soy and water. Any other ingredients are not appropriate for our food plan.

Please post your comments and feedback below.

Chicken Vegetable Soup

Kay’s recipe for a clean chicken vegetable soup.

2 cups cooked diced celery, carrots and onion
1 cup clean chicken broth (I use Imagine Brand from the health food store)
1 cup water
4 ounces cubed cooked chicken
1 cup cooked brown rice
Salt and pepper (optional)

Combine all ingredients, heat to desired temperature.
This is a complete cooked vegetable meal: 1 protein, 1 starch, 2 cooked vegetables

I would love to hear your feedback on this dish.

Pan fried fish with lemon and mustard


A few pieces of white fish. (use any white fish. My favorite is Orange Roughy.)

Salt and pepper

Fresh squeezed lemon juice


Oil spray

Season the fish with salt, pepper, and a little bit of squeezed lemon juice and let it stand for 15-30 minutes to eliminate that “fishy” smell.

Pan fry it on both sides in a heated pan sprayed with oil for 5 minutes on each side, or until it browns.

In the meantime, mix 1 Tbsp. mustard and 1 Tbsp. squeezed lemon in a small bowl.

Remove the fish from the stove.

Weigh the cooked fish into protein portions that fit your food plan portions (mine is 4 oz per protein portion)

Top the fish with the mixed lemon and mustard while it is hot.

Repeat the same process for every protein portion: weigh it and top it with 1 Tbsp. mustard and 1 Tbsp. squeezed lemon mixed together.

Each portion is a complete protein: 1 protein, 2 Tbsp. condiment.

Please post your comments and feedback below.

Baked Sweet Potato Halves

Baked Sweet Potato HalvesA Delicious & easy to make baked sweet potato dish

I love making this dish. It’s clean, delicious and easy to make.

A few sweet potatoes
Cooking oil spray
Spices (salt, pepper, nutmeg or cinnamon)

Wash the unpeeled sweet potatoes and boil in water until you can insert a fork. When I make them this way, it’s about 15-20 minutes.
Don’t let them get too soft.
Remove from the pot and let them cool for a few minutes.
Cut them in half.
Heat oven to 400 degrees.
Spray baking pans with cooking oil spray.
This is important! Weigh the boiled sweet potatoes into portions of 8 ounces each.
Place each portion in a separate pan, sprinkle with Kosher salt and spices, and spray the sweet potatoes with cooking oil spray.
Bake for 30-45 minutes until brown and crispy.
Store in separate portions.
Each portion is 1 starch.

I would love to hear your feedback on this dish.

Refreshing & Clean Mouthwash

Clean and Refreshing MouthwashHere is my version of a clean mouthwash for people who prefer a healthy alternative.
This mouthwash contains only water and three other ingredients. No sugar, No alcohol.

1 cup filtered or distilled water
3 teaspoons baking soda
2 drops tea tree oil
4 drops peppermint oil

Mix and shake all the ingredients in a glass jar or bottle.
Shake each time before use. Do not swallow mixture.
This is a very refreshing, clean and inexpensive preparation.