Thai Zucchini Salad

  • 1/4 cup lime juice
  • 1 tblsp brown suger or low cal sub
  • 1 tablespoon fish sauce
  • a few sprinkles of ginger, to taste
  • 4 cloves of smashed garlic
  • 2 medium zucchini
  • 1/2 tsp salt
  • a handful of cherry tomatoes (optional)
  • 4 scallions or green onions
  • cilantro (optional and to taste)
  • small hot peppers (calabrian, thai, cayenne)
  • toasted peanuts for garnish

Whisk garlic, fish sauce, ginger, and lime juice to make dressing and set aside.

Use a spiralizer on the zucchini or cut or grate into fine shreds. Put into a colander and sprinkle with salt.  Set aside to drain for 10 minutes.

Add remaining ingredients into a salad bowl. After 10 minutes squeeze out all of the excess moisture out of the zucchini and separate the stands.  Add to the salad bowl along with the dressing.  Toss and serve, garnished with peanuts.


  • 1 egg, lightly beaten
  • 1/2 cup breadcrumbs
  • 2 tbsp soy sauce
  • 3 cloves garlic, minced
  • 1 tsp ginger
  • 1 tsp sesame seed oil
  • 1 lb ground chicken or turkey – lean
  • large eggroll wrappers
  • shredded napa or other cabbage
  • shredded carrots
  • 1 red sweet pepper sliced in strips
  • 1/4 cup roasted nuts like cashews
  • green onions if desired

Place first 7 ingredients in a bowl and mix until combined.  Put about a tablespoon of this mixture into each eggroll wrapper and then add the remaining ingredients.  Roll into an eggroll and seal the edges with a small amount of water. Lightly spray the outside with oil. Use an air fryer on high or bake in the oven at 375 for about 20 minutes. The outside should be golden and crispy. The inside temperature should be 160 degrees F. Serve with sweet and sour sauce.

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Grilled Cobb Sandwich

  • leftover chicken or turkey breast (or use deli meat)
  • 1 hard boiled egg
  • bacon bits or crumbled turkey bacon
  • bread of choice, flatbread, ciabatta, pretzel roll, etc
  • romaine
  • tomato
  • avocado
  • greek yogurt low or fat free plain
  • light mayo
  • garlic powder
  • lemon juice
  • bleu cheese crumbles

For dressing:

In blender, Magic Bullet,  or mash with a potato masher combine avocado, yogurt, light mayo, garlic powder, bleu cheese crubles, and salt and pepper to taste. Add a splash of lemon juice to keep the avocados from oxidizing.  If too thick, add water and continue to blend until the consistency of mayonaise.


Slather inside of  bread with the prepared dressing and add turkey or ham, egg, bacon. If desired, spray outside of bread with a light coat of cooking spray.  Grill while pressing down on a cast iron or frying pan. You may also use an air fryer or broiler. Be carefull with a broiler because things can burn quickly.  Heat until bread is golden brown and crispy. Remove from heat and top with romaine and tomato.

Cranberry Pepper-Jack Turkey Panini

  • Thick bread like ciabatta, pretzel bread, or flatbread
  • cranberry sauce
  • habanero pepper jack (or regular)
  • lettuce
  • tomato
  • spinach (optional)
  • light mayo
  • leftover turkey breast or deli turkey breast

Assemple all ingredients in sandwich style except lettuce, tomato, spinach, and mayo.

Lightly spray outside of sandwich with cooking spray. Grill on a hot cast iron, in a broiler, or in an air fryer until bread is golden brown.  Add light mayo, lettuce, tomato, and spinach.  Enjoy.

Homemade Tomato Soup Your Kids Will Eat

  • 10 pounds of fresh tomatoes (check out this site to know how many tomatoes are in a pound.  Canned tomatoes are also fine.
  • 1 small onion
  • 3 stalks of celery
  • about 2-3 teaspoons of salt. Taste to check.
  • Herbs of your choice. Basil or parsley work well.
  • 1/4 cup sugar or no-calorie sweetener like erythritol or allulose.

Wash tomatoes if fresh and place in a large pot. Simmer until they soften and use a potato masher to squeeze out juices.  When warm, add onion, salt, herbs, and turn heat to medium to bring to a boil. Then turn down the heat and let simmer for 30 – 45 minutes.

Remove from heat and let cool. Then process through a food mill or simply put in a fine colander and push the mixture with a spoon. The idea is to separate the soup, from the seeds and peels. Consider composting the seeds and peels.

Pour remaining soup back into the pot and add the sweetener. This is a good time to taste and adjust seasoning with herbs, salt, and pepper to your liking.  Simmer until it reaches the desired consistency then serve or freeze.


Shredded Chicken Bowl

  • 1-2 boneless chicken breasts
  • 2 sweet potatoes
  • 1 bag of coleslaw or brocolli slaw
  • light mayonaise – to taste
  • sweetener of your choice
  • 1 ripe avocado
  • jarred roasted sweet peppers
  • small shallot or use garlic and onion salt
  • salt, pepper, and other seasonings to taste

Salt and pepper chicken. Place with 3/4 cup water in an instant pot on high pressure for 20 minutes. Alternatively, simmer in a pan until it falls apart. Shred cooked chicken with two forks.


Mix mayonnaise, sweetener, salt, pepper, and anything else you like in cole slaw with the bagged slaw. Keep the dressing light.

Sweet Potatoes

salt and pepper potatoes and spray with a light coat of oil ie: olive oil.  Roast in the oven at 375 until fork tender.

Avocado Sauce

Place avocado in blender with about 1/4 of water. Add salt and pepper and garlic powder or salt if desired.


In a bowl place roasted potatoes and cover with shredded chicken. Next add slaw, roasted red peppers, and top with avocado sauce. Enjoy!

Healthy Spicy Crunchy Chicken Sandwich

  • boneless chicken breast
  • pretzel thins
  • lite roll or pita
  • light mayo
  • hot pepper flakes
  • dill pickles
  • romaine
  • tomato

Season chicken with salt and pepper and grill or air-fry. When done, assemble with remaining ingredients on a low-calorie roll or pita.
Enjoy a spicy, crispy, chicken sandwich without the guilt of frying.