Chilled Spring Salad Gorgonzola


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This is so simple to create and it may just be one of the tastiest, healthiest salads you’ve ever made!


INGREDIENTS  (Serves 4-6)

  • 2 large cucumbers.
  • 2 cups cherry tomatoes.
  • 1 cup red onions, chopped.
  • 3 medium sized avocados.
  • 2 4oz. containers of Gorgonzola cheese crumbles.
  • 1/2 cup Girard’s Raspberry Dressing.


  1. Chop cucumbers and red onion into small bite sized pieces and add to cherry tomatoes in a large salad bowl.
  2. Add the Gorgonzola crumbles to vegetables.
  3. Pour in the Raspberry dressing and mix ingredients thoroughly.
  4. Chop avocados into small pieces and add them to the other ingredients last so as to keep them from getting too soft.
  5. Serve immediately.

CJ’s Spicy Chicken Vegetable Pad Thai


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CJ’s SPICY CHICKEN VEGETABLE PAD THAI (light to moderate spiciness)

This is my own recipe for Chicken Pad Thai with vegetables.  It can be classified as “Low Carb” (under 60g) despite the use of Brown Rice Fettuccine noodles if your portion size is moderate.  This is an excellent, healthy and tasty option for a “cheat meal” that all of us on a low carb regimen deserve and should have from time to time.



  • 2 pasture fed boneless, skinless chicken breasts, chopped into bite-sized chunks.
  • 3 large organic broccoli spears, chopped into florets.
  • 1 large sweet onion, sliced, chopped.
  • 1 package chopped mushrooms.
  • 4 tablespoons minced garlic.
  • 3 tablespoons wok oil.
  • 2 tablespoons oyster sauce.
  • 2 tablespoons soy sauce.
  • 1 tablespoon red hot sauce.
  • ground black pepper and sea salt to taste.
  • 1 16 oz package of brown rice fettuccine noodles.
  • OPTIONAL:  1 cup of crushed peanuts for topping.


  • Place chopped chicken breast meat into a skillet and cook, set aside.
  • Bring to boil a pot of water, cooking fettuccine noodles until al dente.
  • Add a little wok oil to the noodles to keep from sticking and set aside.
  • Pour wok oil into a deep wok skillet and bring oil to medium heat.
  • Add all vegetable ingredients, stirring together to thoroughly mix.
  • Add garlic, soy, red hot and oyster sauces and toss together.
  • Add fettuccine noodles to wok and mix together with vegetables.
  • Once vegetables, noodles and sauces have warmed, add chicken chunks.
  • Stir/mix repeatedly to ensure all ingredients are coated with sauce (add a little extra sauce if necessary).
  • Cooking time will vary.  Watch closely and do not overcook so vegetables remain crispy.
  • Serve immediately.


  • 1 regular sized skillet.
  • 1 large pot.
  • 1 large, deep wok.

Baked Walleye Served with Broccoli Cauliflower & Cheesy Garlic Aioli Sauce






  • 2 LARGE FRESH WALLEYE FILLETS (Cut into approximately 6 oz. pieces)
  • sea salt (sprinkled to taste)
  • lemon pepper (sprinkled to taste)
  • garlic pepper (sprinkled lightly)
  • 2 tablespoons organic butter (melted)


  • Preheat oven to 350 degrees F.
  • Place pieces of Walleye into 9×13 baking dish.
  • Pour melted butter evenly over Walleye pieces.
  • Season to taste with sea salt, lemon pepper and garlic pepper.
  • Place baking dish with Walleye into oven and bake for 30 minutes (until fillets are flakey).

INGREDIENTS (Broccoli Cauliflower & Cheesy Garlic Aioli Sauce)

  • 1 large head of Organic Broccoli
  • 1 large head of Organic Cauliflower
  • 3 to 4 ounces of Garlic Aioli sauce
  • 1/2 pint Organic Heavy Whipping Cream
  • 2 tbsp Organic Butter
  • 1 cup grated Parmesan cheese
  • 1 cup shredded sharp cheddar cheese
  • Sea Salt to taste
  • Ground Black Pepper to taste
  • Lightly sprinkle ground Turmeric


  • Cut up Broccoli & Cauliflower into florets.
  • Pour 1 cup of water into a deep skillet.
  • Place florets into the skillet, season to taste with sea salt, pepper and Turmeric, then covering and cooking on medium low heat until tender.
  • In a sauce pan, combine butter, heavy whipping cream and garlic aioli sauce, mix together, cooking on low heat.
  • Add Parmesan and Sharp Cheddar cheese and stir until cheese blends evenly in the sauce.
  • Once fish and vegetables are done, plate the vegetables first, then pour sauce over top and serve hot.

Mushroom Asiago Chicken


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INGREDIENTS (Serves 5-6)

  • 1 lb boneless skinless chicken breasts
  • salt and pepper
  • ½ cup all-purpose flour
  • 4 Tbsp unsalted butter
  • 1 lb sliced mushrooms
  • ½ tsp salt
  • 3 cloves garlic, minced
  • ½ cup dry white wine or chicken broth
  • ¾ cup low-sodium chicken broth
  • 3 sprigs fresh thyme or ¾ tsp dried thyme leaves
  • ½ cup heavy cream
  • ½ cup shredded Asiago cheese
  • Parmesan cheese for sprinkling


  1. Cut each chicken breast into thirds by first cutting each breast in half crosswise, then set the thinner half aside. Slice the thicker part of the breast in half horizontally (parallel to the cutting board) to produce 2 more thin cutlets. Cover the chicken breast pieces with a sheet of plastic wrap and pound with a meat mallet or the bottom of a small skillet until all of the pieces are about ¼” thick. Lightly season each cutlet on both sides with salt and pepper and dredge in flour, shaking off any excess. (see video below)
  2. Place a large skillet over medium-high heat and melt about 2 Tbsp unsalted butter. Add as many cutlets as will fit comfortably into the skillet, but be sure not to overcrowd the pan. Sauté for about 5 minutes until golden brown on the first side, then flip and cook for 1 additional minute. Remove the chicken from the skillet to a plate and cover lightly with foil. Repeat with remaining chicken cutlets.
  3. When all of the chicken is cooked, add remaining butter to the skillet along with the mushrooms and ½ tsp salt. Cook for 10 minutes, stirring occasionally, until the mushrooms are golden brown and become softened. Add garlic and cook for an additional 2 minutes.
  4. Pour white wine (or ½ cup chicken broth) into the skillet and stir to scrape up anything that is sticking to the bottom of the pan. Once the wine has nearly all evaporated, add ¾ cup chicken broth and thyme. Bring the mixture to a boil, reduce heat to medium and cook for 10–15 minutes at a rapid simmer until the liquid is reduced by half.
  5. Reduce heat to medium-low and stir in heavy cream. Sprinkle the Asiago cheese over the top of the sauce and stir constantly until the cheese melts. Nestle the chicken back into the skillet and allow it to simmer in the sauce just until the chicken is heated through and the sauce has slightly thickened. Sprinkle with a bit of Parmesan cheese and serve right away, either all by itself, or spooned over pasta or mashed potatoes. Enjoy!

No Bread Eggs Benedict


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  • 2 large skillets.
  • circular egg holders.
  • Non-stick spray.

INGREDIENTS (2 servings)

  • 4 eggs.
  • 1 batch organic spinach (stems cut).
  • 2 ounces Camembert cheese.
  • 8 pieces Canadian bacon.
  • 8 tablespoons Hollandaise sauce.


  1. Cook spinach until reduced. Turn off heat. Drain spinach and pat dry. Return to skillet.
  2. Add Camembert cheese (cut off outer skin first, then into cubes) and stir until well mixed.
  3. Spray egg holders with non-stick spray.
  4. Place egg olders on 2nd heated skillet, add eggs.
  5. Add Canadian bacon to the skillet and heat.
  6. Heat Hollandaise sauce until desired texture (see Hollandaise sauce recipe).
  7. Once eggs have mostly hardened, carefully remove eggs from circular holders.
  8. Place one slice of Canadian Bacon on a plate, add an egg, then spinach-cheese mixture and top with another slice of the Canadian bacon.
  9. Drizzle Hollandaise sauce over top.
  10. Serve immediately while warm.

NUTRITIONAL INFORMATION (2 stackers per serving)

Calories: 663

Carbs: 3g

Fat: 52g

Protein: 45g

Hollandaise Sauce


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Yield:  1.5 Cups


  1. Whisk the yolks, water, and lemon juice in the saucepan for a few moments, until thick and pale (this prepares them for what is to come).
  2. Set the pan over moderately low heat and continue to whisk at reasonable speed, reaching all over the bottom and insides of the pan, where the eggs tend to overcook.
  3. To moderate the heat, frequently move the pan off the burner for a few seconds, and then back on. (If, by chance, the eggs seem to be cooking too fast, set the pan in the bowl of cold water to cool the bottom, then continue).
  4. As they cook, the eggs will become frothy and increase in volume, and then thicken. When you can see the pan bottom through the streaks of the whisk and the eggs are thick and smooth, remove from the heat.
  5. By spoonfuls, add the soft butter, whisking constantly to incorporate each addition. As the emulsion forms, you may add the butter in slightly larger amounts, always whisking until fully absorbed. Continue incorporating butter until the sauce has thickened to the consistency you want.

Hollandaise Sauce

Serving Size: 1 (246 g)

Servings Per Recipe: 1

Amount Per Serving
% Daily Value
Calories 914.0
Calories from Fat 901
Total Fat 100.1 g
Saturated Fat 61.1 g
Cholesterol 575.8 mg
Sodium 27.5 mg
Total Carbohydrate 1.8 g
Dietary Fiber 0.0 g
Sugars 0.4 g
Protein 5.8 g

Low Carb Crustless Breakfast Quiche


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Do you have a little bit of this and that in your fridge?  Here’s a great and tasty way to use those items so they don’t go to waste!   Your choice of veggies, cheeses, even a little breakfast meat, bake in the oven 45 minutes or so and you have a great and healthy low carb way to start your day!



INGREDIENTS (serves 6)
  • 8 oz. fresh mushrooms
  • ½ tsp minced garlic
  • as needed non-stick spray
  • 1 (10 oz.) box frozen spinach
  • 6 large organic eggs
  • 1 cup milk
  • 2 oz. feta cheese
  • ¼ cup grated Parmesan
  • ½ cup shredded mozzarella
  • to taste salt & pepper

* Above ingredients are just suggestions.  Choose your own preferences.

  1. Preheat your oven to 350 degrees. If your frozen spinach is not already thawed, thaw it in the microwave. Empty the box into a colander and let it drain while you begin to prepare the rest.
  2. Quickly rinse the mushrooms and slice them thinly. Place the sliced mushrooms in a skillet coated with non-stick spray, add the minced garlic, and sprinkle a little salt and pepper. Turn the heat on to medium-high and saute the mushrooms until they release all of their moisture and no more water remains on the bottom of the skillet (5-7 minutes).
  3. Spray a pie dish with non-stick spray. Squeeze the rest of the water out of the spinach and spread it out on the bottom of the pie dish. Next add the cooked mushrooms and crumbled feta.
  4. In a medium bowl whisk together the eggs until fairly smooth. Add the milk, parmesan, and another small sprinkle of pepper. Whisk to combine. (This step can be completed while the mushrooms are cooking) Pour this mixture into the pie dish over the spinach, mushrooms, and feta.
  5. Sprinkle the shredded mozzarella cheese over top. Place the pie dish on a baking sheet for easy transfer into the oven. Place the quiche into the preheated oven and bake until it is golden brown on top and the center is solid. Every oven is different but this should take between 45 minutes and an hour. Slice and serve!

Walnut Rainbow Greens Salad


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Healthy, satisfying, low carb with an explosion of taste.  This salad has it all!



For the Dressing

1/4 cup olive oil
1/2 cup lemon juice, fresh
1 tablespoon ginger, peeled and grated
2 teaspoons whole grain mustard
2 teaspoons pure maple syrup, optional
1/4 teaspoon salt, or to taste

For the Salad

2 cups dinosaur kale, tightly packed and thinly sliced

2 cups red cabbage, thinly sliced

2 cups broccoli florets

2 large carrots, peeled and grated

1 medium red bell pepper, sliced

1/2 cup fresh parsley, chopped

1 cup walnuts

4 ounces Feta Cheese crumbles


Whisk together all ingredients for the dressing (or put everything in a small blender and blend) and set aside until ready to use.

Add the kale, cabbage, broccoli, bell pepper, and carrots to a large serving bowl.

Pour desired amount of dressing over the salad and toss until everything is coated.

Add the parsley, feta and walnuts and toss again. May be served as an entrée salad or as a side salad to your favorite meal.

Eggs, Bacon & Brussels Sprouts Hash


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Healthy power food at its best!  Substitute potatoes and use Brussels Sprouts and you have one low-carb, energy packed meal!178

Ingredients  (Serves 1)

1 slice bacon, cooked
6 Brussels sprouts, thinly sliced
1 tbs. olive oil
2 tablespoons pistachio (or other preferred variety of nut), chopped
1 large egg
Salt & pepper
Optional flavor additions: mustard, red wine vinegar, hot sauce


Heat a medium-sized non-stick pan over medium-high heat. Add ½ the oil and then chopped bacon. Cook bacon for about 3 to 4 minutes until the edges start to crisp.

Add brussels sprouts and sauté for about another 2 to 3 minutes. Since the sprouts have been sliced so thinly, they will cook quite quickly. Add your flavors and nuts and toss through. Spoon your hash onto a serving plate, and return the pan over medium-high heat.

Add another half tbs. of oil and crack your egg(s) into pan. If you’re indulging and want to fry your eggs with some butter, you’re welcome to use a combination of butter / oil (hey, if you’re having brussels sprouts for breakfast, you can indulge and no one will criticize!). Once your egg is fried, slide it over your hash and sprinkle with desired amount of salt and pepper. At this point, I like to break the yolk, and use it as a sauce for my brussels sprout breakfast hash.

Nutrition Information 

Per serving: Calories: 321; Total Fat: 25 g; Saturated Fat: 5 g; Monounsaturated Fat: 13 g; Cholesterol: 224 mg; Sodium: 581 mg; Total Carbohydrate: 12 g; Dietary Fiber: 6 g; Sugars: 3 g; Protein: 15 g

Bacon Jalapeno Deviled Eggs


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*This is not my recipe but that of a friend.



  • 12 large eggs, hard boiled and peeled
  • 1 cup mayonnaise
  • 1½ tsp rice vinegar
  • ¾ tsp ground mustard
  • ½ tsp sugar
  • 3 jalapeños, seeded and chopped
  • 7 pieces bacon, cooked, crisp, and crumbled
  • paprika
  • Sea Salt and pepper to taste
  1. Slice the hard boiled eggs in half, lengthwise
  2. Remove the yolks and put them in a mixing bowl
  3. Mash the egg yolks with a fork
  4. Add the mayonnaise, rice vinegar, ground mustard, and sugar to the mashed egg yolks and stir until well combined
  5. Mix in the jalapenos and bacon
  6. Put the mixture in a ziploc bag and cut a small hole in the corner of the bag
  7. Fill each egg hole with the mixture
  8. Sprinkle with paprika
  9. Chill until ready to serve