breakfast, High Protein, Traditions, Vegetarian

Protein Packed Blueberry Griddle cakes


This is a great versatile pancake that is packed with protein, fiber, low fat and no refined sugar.  Its made with Cottage cheese and egg whites. So gives a healthy kick for the day or great meal for after that big workout. I like to have a bit of honey or sugar free syrup to dip.  They are also yummy just as a grab and snack finger food when you just want a nibble.

  • 1 cup Fat free cottage cheese
  • 3/4 cup oatmeal
  • 2egg whites
  • 1/2 c unsweetened almond milk
  • tsp cinnamon
  • tsp vanilla
  • Optional 1 tsp splenda
  • fresh berries, blueberries, raspberries, banana, nuts be creative

Blend all ingredients to a smooth batter texture.  Drop Fruit or nuts on top of each griddle cake.


Cook on hot skillet with light nonstick spray. Serve with side of syrup.  Make two servings of approximately 12 small cakes.


Entrees, Gluten Free, Dairy free, High Protein, Poultry

Coconut Curry Chicken

Coconut Curry Chicken Bowl

Being the primary chef of the family and trying to make it fairly easy I lean on basic staples to pull together yummy options. I use our rice cooker often with rice being the complimenting starch to any savory. I love to visit all the varieties of rices. This also utilizes the simplicity of the rotisserie chicken. I can create wonders with a $4.99 Costco chicken. Enjoy from my home to yours…

•chicken breast and drk meat from a rotisserie chicken. 1/2 chicken chopped)
•1 cup chopped carrot
•1/2 c chopped celery
•1/2 cup chopped onion
•1/4 cup chopped red pepper
• tsp chopped garlic
•1/2 cop pineapple pieces optional
1 can whole coconut milk
1 -2 Tbl curry to taste
1/2 tsp ground ginger
Salt to taste
Olive oil
1.5 cup uncooked Jasmine Rice
Chopped fresh cilantra
Lime wedge

Chopped veggies

Saute chopped vegetables in olive oil until just tender reserving garlic until last two minutes.
Add large chopped chicken.

I really like the Coconut cream from trader Joes but any whole coconut cream will add the richness and thicker broth.

Rotissere chicken makes meals quick and simple. Easy freezer item.
A favorite staple on my pantry shelf

Simmer with added spices to heat thru and add pineapple. Salt to taste. 

Don’t over cook to cause chicken to fall apart. Just to really heat thru and enjoy. 

Garnish with cilantro and squeeze fresh lime.

Quick healthy and so satisfying.
Beef, High Protein, kitchen Tips, Traditions

Filet-black skillet

Simple and so tasty! Sometimes you just gotta treat yourself.

    Cast iron skillet
    Good cut- fillet mignon
  1. Bacon
  1. Butter-(1/2 stick)
  1. Fresh sprig ofRosemary
  2. Garlic- 1clove chopped
  3. Salt pepper
  4. Optional blue cheese crumbles.

Bacon wrap filets and season. Allow to sit to near room temp.

Heat skillet on high flame to hot.

Add butter to high heat add garlic then steaks. 4 min on each side with rosemary.

Then 1 min additional on each side basting.

Allow to rest 5 minutes. Enjoy.

Serve topped w blue cheese crumbles or herb butter. ( recipe in previous posts)