Loaded Cauliflower


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



1 large head of Cauliflower cut into bite size pieces (approx 6 cups)

6-8 strips of bacon cooked and crumbled (Cooked in oven at 400° for 20 mins)

6 Tbs chopped Chives

1/2 cup Mayonnaise

1/2 cup Sour Cream

2 cups Colby Jack Cheese ( may use cheddar)

8 oz container sliced mushrooms


Preheat oven to 425°

In a large pot boil water and cook Cauliflower for 8 – 10 minutes, drain and let cool.

In a large bowl combine sour cream, mayo, 1/2 of crumbled bacon, 3 tbs chives, cup of cheese, mushrooms and cauliflower and mix well… place in baking dish and cover with remaining 1 cup of cheese and rest of bacon crumbles.

Bake for 15-20 minutes until cheese is melted. top with remaining 3 T chives and serve.

Smothered Chicken


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*This is not my own recipe but one of a friend.



1 large bag of spinach leaves
4 ounces cream cheese…
1/4 C shredded parmesan cheese
2 cloves garlic, minced
3 T red onion, minced
2 T olive oil
Salt and pepper to taste

8 ounce package of mushrooms, sliced
1/2 stick butter
2 T olive oil
1/2 C white wine
2 cloves garlic, minced
Salt and pepper to taste

4-5 boneless chicken breasts
8-10 slices Mozzarella cheese, cut into 1/8 inch slices
1 T garlic powder
1 T seasoned salt, like Lawry’s
1 teaspoon pepper

Preheat the oven to 350 degrees. Sprinkle the garlic powder, seasoned salt, and pepper on both sides of the chicken. Bake for 16 minutes.

Meanwhile, make the creamed spinach. Over medium-high heat, melt 2 T olive oil in a skillet. Add in the onions and saute 2-3 minutes. Add in the spinach and garlic. It will shrink ridiculously. When it’s cooked through, stir in the cream cheese and parmesan cheese. Continue cooking and stirring until the cream cheese is melted. Remove from heat.

For the mushrooms, melt butter and 2 T olive oil in a skillet. Put the mushrooms in and cook until browned all over. Don’t season with salt until they are browned or they will never brown. Deglaze the pan with the wine. Add in the garlic and season with salt and pepper. Cook until most of the wine is cooked out.

Flip the chicken pieces over. Divide the spinach and mushrooms over the top of each breast. Lay two slices of cheese over each piece of chicken. Cook another 12-14 minutes or until cheese is browned and chicken is done.

South of the Border Meatloaf


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Ingredients  (Serves 4-6)

2 lbs. extra lean ground beef.

2 tablespoons olive oil.

1 green bell pepper,chopped.

1 red bell pepper, chopped.

1 jalapeno pepper,chopped

1 white onion, chopped

1/3 cup gluten free bread crumbs

1 egg

1 tablespoon minced garlic

1 teaspoon ground cumin

1 teaspoon chili powder

6 slices pepper jack cheese.

1 jar medium heat chunk salsa.

Sprinkle with sea salt and black pepper

Dollop of sour cream (on top of each serving).


Pre heat oven to 350.

On top of stove, heat the oil, add peppers and onion. saute til just browned..

Remove from heat.

In large bowl, combine beef,panko bread crumbs and rest of the spices.

Add onion and peppers to beef and mix well.

Form into a half loaf, add strips of pepper jack cheese to meat, add top layer of meat to form a full loaf shape, & put in loaf pan.

Bake for 1 1/2 hours.  Uncover for the last 10 minutes to brown, pour salsa over top and return to oven.

*Optional: Spoon a dollop of sour cream on top of each serving.

Skillet Snapper Creole


Who says healthy food has to be boring?!  There is an explosion of great taste in this recipe!


INGREDIENTS (serves 4)

2 onions, diced

1 can diced tomatoes, drained

4 tablespoons minced garlic

1 green pepper, diced

2 tablespoons capers

1 cup dry white wine

1 tablespoon tomato paste

2 tablespoons olive oil

1 teaspoon hot pepper sauce

1 teaspoon Worcestershire sauce

1/2 teaspoon fresh chopped thyme

1/2 teaspoon chili powder

Salt and pepper

1/2 cup fresh parsley

4 red snapper fillets


Score Snapper fillets with a slight cross cut with a knife. Season with sea salt & pepper to taste.

Place Snapper fillets in a large, lightly oiled skillet, setting temperature to medium high.

Cook skin side down for 4-5 minutes, turn fillets and cook reverse side for 3 minutes until fish is opaque in color. Remove from heat.

In another large skillet, on medium high heat, combine the ingredients until onions, peppers and capers soften and liquid has reduced by half.

Return skillet with snapper fillets to medium heat and spoon ingredients over the fish.

Simmer another 2-3 minutes.

Sprinkle with Parsley.

Serve immediately.

Deep Sea Pasta


A very tasty dish full of delicacies from the sea such as large shrimp, baby clams and lump crab meat simmered in a scrumptious white wine sauce and served over your favorite pasta.

*Make it more healthy by using brown rice, gluten free pasta noodles.


INGREDIENTS (serves 4)

  • 1 lb. pasta noodles of your choice (diet conscious, use brown rice, gluten free pasta noodles).
  • 2 lb. large shrimp (tails removed).
  • 1 6 oz. can baby clam meat.
  • 1 6 oz. can lump crab meat.
  • 2 tablespoons extra virgin olive oil.
  • 1 tablespoon minced garlic.
  • 1 tablespoon chopped shallots.
  • 1/2 cup white wine.
  • 1 tablespoon fresh basil.
  • 1/2 cup organic chicken broth.
  • Juice of 1/2 lemon.
  • 1/2 cup butter.
  • 2 tablespoons fresh parsley.


  1. Bring large pot of water to boil, cook pasta until al dente.
  2. In a skillet over medium heat, mix the chicken broth, wine, lemon juice, shallot, and garlic. Cook and stir until most of the liquid has been reduced. Stir in the butter until melted.
  3. Add shrimp, clams and crab to the sauce and saute.
  4. Add al dente pasta to skillet and thoroughly mix with seafood and sauce.
  5. Sprinkle with parsley and serve immediately. 


Pan Fried Wild Salmon with Organic Broccoli

PAN FRIED WILD SALMON  (served with Organic Broccoli)


INGREDIENTS  (serves 2)

  • 2 Fresh Wild Salmon Fillets.
  • 1 Teaspoon Lemon Pepper (each fillet).
  • 1 Teaspoon fresh Chives (each fillet)..
  • 1 Cup White Wine (Chardonnay).
  • 2 Tablespoons Extra Virgin Olive Oil.
  • Sea Salt & Ground Black Pepper to taste.


  • Grease large skillet with the Extra Virgin Olive Oil.
  • Heat skillet to Medium.
  • Place Salmon fillets meat side down (skin side up) in skillet, cook for 5 minutes.
  • Turn Salmon fillets so the skin is facing down.
  • Pour White Wine over/around Salmon fillets.
  • Cook Salmon another 10 minutes.
  • Salt and pepper to taste.  Serve immediately.

Suggested Sides:  Fresh Organic Broccoli spears.

Parmesan Havarti Portobello Mushroom Caps


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  • 8 Organic Portobello mushroom caps (remove stems).
  • 4 tablespoons minced garlic.
  • 1/4 cup finely chopped red onion.
  • 8 thin slices Havarti cheese.
  • 4 tablespoons grated Parmesan cheese.
  • 3 tablespoons real butter.
  • Extra Virgin Olive Oil.


  • Thoroughly rinse fresh, organic mushroom caps.
  • Place large skillet on stove top and set temperature to medium high.
  • Melt butter in skillet, then immediately add minced garlic, stirring to blend together.
  • Add chopped red onion and cook until onion pieces soften.
  • Scrape out all ingredients from skillet into a container and set aside.
  • Lightly pour a small amount of Olive Oil so skillet is coated.
  • Place 8 mushroom caps in skillet and lightly cook both sides of each cap (4-5 minutes each side).
  • Arrange mushroom caps in skillet with the top down.
  • Spoon garlic, onion mixture onto each cap.
  • Place a slice of Havarti cheese over each cap (tearing the cheese so it all fits within the confines of the cap).
  • Sprinkle each cap with Parmesan cheese.
  • Turn off heat and cover skillet, keeping caps covered to thoroughly melt the cheese.
  • Serve immediately.

Mushroom Camembert Risotto


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Ingredients  (serves 4)

  • 1 tablespoon, olive oil.
  • 1 tablespoon, butter.
  • 1 medium onion, chopped.
  • 1 cup Risotto.
  • 1/2 cup, white wine.
  • 3 cups, chicken stock.
  • 4 ounces, Camembert cheese (rind removed and cut into 1″ pieces.)
  • 1 1/2 cups, fresh mushroom pieces.
  • 1/4 cup, fresh chopped parsley.
  • Sea salt & pepper to taste.


  • Heat olive oil and butter in a heavy pot over medium heat.
  • Add onion, stir and cook until onion begins to soften (2-3 minutes).
  • Stir in Risotto rice and cook until rice is heated through (1-2 minutes).
  • Add white wine and cook until approximately half of the wine evaporates.
  • Add 1 cup chicken stock and cook, stirring occasionally until only a few tablespoons of stock remain.
  • Continue adding chicken stock 1 cup at a time until Risotto rice is al dente (Never adding more stock until the previous cup has been absorbed by the rice).
  • Stir in the Camembert cheese.
  • Once the cheese melts, stir in the mushrooms and parsley.
  • Season with sea salt and pepper to taste & serve immediately.


Charleston Shrimp & Grits


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INGREDIENTS  (8 servings)

  • 1 cup coarsely ground grits

  • 3 cups water

  • 2 teaspoons salt

  • 2 cups half-and-half

  • 2 pounds uncooked shrimp, peeled and deveined

  • Sea salt to taste

  • 1 pinch cayenne pepper, or to taste

  • 1 lemon, juiced

  • 5 slices bacon

  • 1 cup chopped onion

  • 1 teaspoon minced garlic

  • 1/4 cup butter

  • 1/4 cup all-purpose flour

  • 1 cup chicken broth

  • 1 tablespoon Worcestershire sauce

  • 1 cup shredded sharp Cheddar cheese


  1. Bring water, grits, and salt to a boil in a heavy saucepan with a lid. Stir in half-and-half and simmer until grits are thickened and tender, 15 to 20 minutes. Set aside and keep warm.
  2. Sprinkle shrimp with salt and cayenne pepper; drizzle with lemon juice. Set aside in a bowl.
  3. Cook bacon in a large skillet over medium-high heat, turning occasionally, until evenly browned, about 10 minutes.
  4. Retain bacon drippings in skillet. Transfer bacon slices to paper towels, let cool, and crumble.
  5. In a skillet, lightly cook onion, and garlic in the bacon drippings until the onion is translucent.
  6. Melt butter in a saucepan over medium heat; stir in flour to make a smooth paste. Turn heat to low and cook, stirring constantly, until the mixture is medium brown in color, 8 to 10 minutes. Watch carefully, mixture burns easily.
  7. Pour the butter-flour mixture into the skillet with shrimp.
  8. Place the skillet over medium heat and pour in chicken broth, bacon and Worcestershire sauce, cooking and stirring until the sauce thickens and the shrimp become opaque and bright pink, about 8 minutes.
  9. Just before serving, mix sharp Cheddar cheese into grits until melted and grits are creamy and light yellow. Serve shrimp mixture over cheese grits.