What I Eat

Apple Pancakes

Servings: The mix I used made 4 servings

gluten free pancake mix, like one made with brown rice flour, and the ingredients to make it
1/4 teaspoon cinnamon
dash nutmeg
1 large apple, peeled and shredded
vegetable oil to lightly grease skillet

Follow pancake mix package directions to make batter. Stir in cinnamon, nutmeg, and apple. Lightly grease skillet. Cook pancakes until golden brown on both sides. These pancakes are good without syrup. However, if you must have syrup, use a small amount of 100% maple syrup. Have with a good source of protein, such as: eggs, nuts. or milk.


Homemade Croutons

Servings: 1

1 slice bread that is not made with an enriched flour, such as an organic multigrain oat bread
1/2 tablespoon unsalted butter
1/4 teaspoon parsley
1/8 teaspoon garlic powder

Preheat oven to 300 degrees. Cut bread into cubes. Melt butter and mix with parsley and garlic powder. Drizzle butter mixture over the bread cubes and stir. Bake for 20 minutes or until crisp. When cool, put croutons on top of a salad or a cup of soup. Make sure to eat croutons with a good source of protein. For example: put nuts, seeds, or hard boiled eggs on the salad; put croutons on top of a soup made with cheese; or have with a glass of milk.

Pasta with Chicken, Spinach, and Parmesan Cheese

Serves: 6

16 oz. boneless skinless chicken breast
Vegetable oil
Pepper, to taste
13.25 box Rotini pasta (I buy a brand that has 5 g fiber and 7 g protein even though it is made with enriched Semolina.)
7.75 can of spinach
3.25 oz. (1/2-6.5 oz. jar) marinated artichoke hearts (optional)
14.5 oz. low sodium chicken broth
1 tablespoon corn starch
garlic powder, to taste
8 oz. heavy whipping cream
1/2 cup whole milk
3/4 cup shredded Parmesan cheese

Preheat oven to 450 degrees. Coat chicken breast with vegetable oil and season with pepper. Bake for 25 to 30 minutes or until juices run clear and chicken is no longer pink. While the chicken is cooking, boil water. Cook pasta according to package directions. Drain spinach thoroughly using a mesh strainer. Take artichoke hearts out of the jar and cut into small pieces. In a large saucepan, mix together spinach, artichoke hearts, chicken broth, garlic powder, and corn starch. When boiling, add whipping cream, milk, and cheese. Stir together and keep warm until chicken and pasta are done cooking. When pasta is done, drain. When chicken is done, cut into bite-size pieces. Mix together chicken, pasta, and as little or as much sauce as you like. Have with a glass of water.

Grilled Ham & Cheese With Tangerine Segments

Serves: 1

1-1.5 oz. ham steak*
2 tablespoons unsalted butter, melted
2 slices of bread that is not made with enriched flour
2 slices cheese (I used American cheese. However, it would be better to use a cheese that is not processed.)
1 tangerine

*I like to use a fully cooked hickory smoked ham steak. According to the package directions, it can be heated up in the microwave in a covered dish with 1/4 cup water for 4 minutes. If your grocery store doesn’t sell that, any cooked ham will work.

Heat ham and blot moisture off with a paper towel. Brush butter on one side of each slice of bread. Pour remaining butter into a non-stick skillet and brush around the bottom of the pan. Put a slice of bread, butter side down, in the skillet. Top bread with a slice of cheese and a piece of ham. Top the ham with another slice of cheese and the other slice of bread, butter side up. Cook on medium heat. Flip sandwich over until golden brown on both sides. Peel tangerine and separate segments. Have with a glass of water.

Chicken, Bacon, Broccoli Mac & Cheese

Servings: 8

2 tablespoons vegetable oil
15 oz. fresh chicken breast fillets
pepper, to taste
27 oz. frozen organic mac & cheese (the brand I buy comes in 9 oz. packages)
10 oz. frozen chopped broccoli (the brand I buy can be microwaved in the bag it comes in)
4 slices bacon (the brand I buy comes in microwaveable pouches)

Preheat oven to 450 degrees. Dip chicken breasts in oil. Place on a foil lined pan and season lightly with pepper. Bake for 20 to 25 minutes or until chicken is no longer pink and juices run clear. While the chicken is in the oven, cook bacon according to package directions. When cool, break into small pieces. Cook broccoli according to package directions. Cook macaroni and cheese according to package directions. When chicken is done, drain on a paper towel and cut into bite-sized pieces. Mix the chicken, bacon, broccoli, and macaroni and cheese together. Have with a glass of water.