Some New Recipes

As chillier Fall air made its way to my area, so has the desire for warm, comfort food.  My latest obsession is homemade soup.  This week, I’ve made two soups and both turned out fabulous.  I put them in my crock pot, which was even better.  My home smelled heavenly all day, and I did the work in the morning, not touching it until we were ready to eat.  Yummy!

Crock Pot Chicken Noodle Soup

  • 2 lbs chicken breasts or chicken pieces (I used hormone free, organic free range chicken)
  • 4 cups of water
  • 4 cups of chicken broth (I used Imagine Natural’s Free Range Organic Chicken Broth bc it has no MSG or additives and is low sodium)
  • 2 Organic Chicken Bouillon cubes (I used Trader Joes brand)
  • 1 tsp sea salt
  • 1/4 tsp pepper
  • 1 small onion chopped
  • 3 carrots chopped
  • 3 stalks celery chopped
  • 1/4 cup fresh parsley chopped
  • 1/2 tsp basil
  • 1 bay leaf
  • egg noodles

Mix all ingredients (but the noodles) in your crock pot (I put my chicken in fresh and uncooked.  You could also do cooked or frozen and just adjust cooking time).  Cover and cook on low for 8 hours.  If you used chicken on the bone, remove chicken and take the meat from the bones returning to the broth.  If not, just break up your chicken breast into small pieces.  It should break apart easily.  For the last hour of cooking, add your egg noodles.  Serve when noodles are soft.

Chicken Tortilla Soup

  • 1-2 lbs Chicken breast or chicken pieces (I used hormone free, organic free range chicken breasts)
  • 1 lb fresh tomatoes peeled
  • 1 medium onion chopped
  • 2 chopped green chile peppers
  • 2 cloves garlic
  • 1 tsp cumin
  • 1 tsp chili powder
  • 1 tsp sea salt
  • 1/4 tsp black pepper
  • 1 bay leaf
  • 1 package frozen corn (or 3 cobs of corn, cut off the cob)
  • 1/4 cup chopped fresh cilantro
  • 1/4 cup chopped parsley
  • 2 cups water
  • 2 cups chicken broth (I used Imagine Natural’s Free Range Organic Chicken Broth bc it has no MSG or additives)
  • 1 can or envelope Organic Enchilada Sauce (I used Simply Organic’s mild enchilada sauce)

Mix all ingredients and cook in your slow cooker for 6-8 hours stirring occasionally.  Shred chicken when done and add back to the soup.  Top with corn tortilla chips or make your own by cutting tortillas into strips, brushing with oil and cooking until crisp at 400 degrees in the oven.

**To note – The Chicken Tortilla Soup was a little spicy for the kids and next time I will reduce the amount of cumin and chili powder so that they can enjoy it.  Although my husband and I loved it!  As far as the Chicken Noodle Soup, it was one of the best I’ve ever had and even my 1 year old gobbled it up.  I had intended to freeze some leftovers, but there were none.  I’ll be making another batch to freeze for use on one of our busy nights.


Low Glycemic Zucchini Bread

I took a zucchini bread recipe (from my sister-in-law Vivian), and adjusted it to make it low glycemic.  This can be hit or miss with baking, but in this case I think I hit a home run.  The whole family loved it.  It did end up with a crater in the middle and I struggled to cook it all the way through. Still in the end, I cooked the middle a bit longer and all was well.  I think next time, I’ll try mini-loaves or muffins instead.

Here it is:

Low Glycemic Zucchini Bread

2 cups grated or chopped zucchini

2 1/2 cups whole wheat flour

1/2 cup chickpea flour

1/4 cup flaxmeal

3 eggs

1 cup applesauce

1 1/2 cups Agave

1 tsp vanilla

1 tsp salt

1/2 tsp baking powder

1 tsp baking soda

1 tsp cinnamon

1/2 cup chopped walnuts (food process them until they’re small)

In a separate bowl mix together dry ingredients.  Set aside.  In another bowl, beat eggs until they’re fluffy and have increased in size.  Add agave.  Beat well.  Add applesauce and vanilla.  Beat well.  Add a small amount of zucchini.  Mix.  Add a bit of the dry ingredients.  Mix.  Alternate between zucchini and dry ingredients until it is all mixed well together.  Put batter in greased loaf pans.  (The above amount made 2 full size loaves).

Cook at 325 degrees for 1 hr 10 minutes.  Adjust accordingly for different size pans.

*if the batter seems too dry, add a bit more applesauce, not more agave (it’ll be too sweet if you do).


Pineapple Teriyaki Burgers

1 1/2 pounds lean ground beef
1 packet beefy onion soup mix (or my homemade version)
2 tablespoons ginger teriyaki marinade mix
1 (8-ounce) can pineapple rings, drained, juice reserved
Salt and freshly ground black pepper
1/3 cup mayonnaise
1 tablespoon wasabi paste
1 tablespoon soy sauce
Lettuce, tomato, onion, for serving

1. Set up grill for direct cooking over high heat. Oil grate when ready to start cooking.
2. In a mixing bowl, stir to combine ground beef, soup mix, teriyaki marinade mix, and 1/4 cup reserved pineapple juice.
3. Form 4 patties slightly larger than bun. Gently press pineapple rings into tops of burgers.
4. Season burgers with salt and pepper and place on grill pineapple side down. Cook 8 minutes per side for medium.
5.Mix together mayonnaise, wasabi, and soy sauce.
Serve hot with lettuce, tomato, onions, and wasabi mayonnaise.
Makes 4 servings


INDOORS: Follow instructions for preparing burgers. Preheat broiler. Place burgers pineapple side up on wire rack over foil lined baking sheet or broiler pan. Broil 6 inches from heat source for 4 to 5 minutes per side for medium.

Artichoke Chicken

1 Tbs olive oil
4 ea boneless, skinless chicken breast halves, pounded to ½” thickness
16 oz frozen small whole onions
13 oz chicken broth
1 Tbs balsamic vinegar
10 oz artichoke hearts (suggested frozen)

1. Heat 2 TBS of oil in a large skillet over medium heat. Add the chicken and cook for 10 minutes, turning once, or until browned on both sides. Carefully remove the chicken to a large bowl.

2. Heat the remaining 2 TBS oil in the skillet. Add the onions and cook, stirring occasionally, for 5 minutes, or until lightly browned. Return the chicken to the pan and add the chicken broth and vinegar, and season with salt and pepper to taste. Bring to a boil. Reduce the heat to low, cover and simmer for 20 minutes.

3. Add the artichoke hearts and cook for 10 minutes or until the artichokes are tender and a thermometer inserted in the thickest portion of a chicken breast registers 170 degrees F and the juices run clear.

Nutrimeal Recipes


In a blender, mix 8-10 oz water and ice to make the following shakes. If you like them thick, use a large cup of ice. NM= Nutrimeal

  • Monkey Business: 3 scoops Chocolate NM, 1/2 frozen ripe banana, 1T peanut butter.
  • Mixed Berry: 3 scoops Strawberry NM, frozen mixed berries.
  • Almond Joy: 3 scoops Chocolate NM, 1 T almond butter.
  • Lemon Berry: 3 scoops Vanilla NM, frozen mixed berries, lemon juice or lemon zest.
  • Georgia Peach: 3 scoops Vanilla NM, frozen peaches, drop of vanilla extract.
  • Chocolate Coconut: 3 scoops Chocolate NM, 1/2 t. Coconut oil.
  • Peppermint Stick: 3 scoops Chocolate NM 1/4 t. peppermint extract.
  • Chocolate Covered Blueberries: 3 scoops Chocolate NM, frozen blueberries.
  • Cinnamon Toast Crunch: 1 1/2 Scoops Vanilla NM, 1 1/2 scoops Chocolate NM, Cinnamon as desired.
  • Tropical : 3 scoops Vanilla NM, orange extract to taste, frozen banana. (Add whipped cream for a treat:))
  • Pina Colada: 3 scoops Vanilla NM, frozen tropical fruit, coconut extract.
  • German Chocolate Brownie: 3 scoops Chocolate Whey NM or Chocolate Dutch NM, Hershey’s Dark Cocoa powder, drop of coconut extract, 1 T coconut flakes, some flaxseed and walnuts. Make into thick, rich goodness!
  • Richer Chocolate flavors: add Hershey’s Dark Cocoa to Cappuccino NM, Vanilla NM or Chocolate NM.
  • Iced Mocha: 3 scoops Chocolate Whey NM with Nestle Instant Hazlenut Coffee.
  • Strawberry Shortcake: 2 scoops Strawberry NM, 1 Scoop Vanilla NM. Then lightly blend in Strawberries. For a treat, eat with a graham cracker and whipped cream.
  • Chia Chocolate: 3 Scoops Chocolate, scoop Chia Seeds, 1/4 banana.
  • Apple Cinnamon or Pear Cinnamon: 3 scoops Vanilla Nutrimeal, apples or pears and Cinnamon.
  • Strawberry Banana: 3 Scoops Strawberry NM, 1/2 Frozen Banana
  • Tiger: 2 Scoops Chocolate NM, 1 scoop Orange Crème NM, ½ Frozen Banana
  • Pomegranate Pleasure:  3 scoops Strawberry NM, 1 cup unsweetened Pomegranate Juice, Peach or Orange extract to taste
  • USANA Latte: 3 scoops Vanilla NM, ½ tsp of decaffeinated organic coffee instant coffee, 10-12 ounces of HOT water OR Cappuccino NM with HOT water.
  • Carrot Cake:  3 scoops Vanilla NM, grated carrot, nutmeg and cinnamon to taste (Blend Well with water and ice).


For a PDF of these recipes, click here: NUTRIMEAL RECIPES

Carrot and Zucchini Julienne Side

This is a great side dish to make alongside your lean protein for dinner.  Super easy, and super yummy!

Cut these vegetables julienne style:

  • 4 medium zucchini
  • 4 medium carrots

Other ingredients

  • olive oil
  • 3 cloves garlic minced

Saute garlic in olive oil until soft.  Add carrots and cook until they begin to soften.  Add zucchini and saute until all is tender.  About 5 more minutes.  Season with desired seasonings or fresh herbs

A New Take on Pizza Crust

Anyone else LOVE pizza?  We do.  But it is a rare treat in this low-GI household because of that darn crust.  We’ve tried flat bread pizzas, zucchini pizzas, but none of them held the same appeal.  Here is a recipe that my friend Julie has been encouraging me to try to reduce the carb count of pizza, but provide the same taste.

**I had to go in and adjust this scheduled post, because my sister-in-law, Vivian just posted about a cauliflower pizza crust on her blog.  The ingredients were slightly different, but based on the yummy reactions from her kids, I can’t wait to try a cauliflower crust.  Next week’s menu will definitely have this on it!

Cauliflower Pizza Crust

  • 1-2 cups riced cauliflower (about 1/2 a head) (grate with a cheese crater, or use processor)
  • 1 egg
  • 1 cup shredded cheese (Julie used cheddar, but Vivian used Mozzarella)
  • 1 tsp Oregano
  • 1/2 tsp minced garlic
  • 2 tsp parsley
  • 1/2 tsp onion salt
  • 1/2 tsp fennel

Directions:  Shred cauliflower into crumbles.  Do not puree. Microwave the crumbles for 8 minutes until dry and cool.  Mix crumbles with the rest of the ingredients until well blended.  Press onto a greased pan/cookie sheet.  Cook at 450 degrees for 12-15 minutes.  Julie recommends brushing the top with olive oil so it gets golden.  Once it is crisp-cooked, add toppings and then broil until cheese is melted.  If you add veggies that you want soft, pre-cook them as they won’t have time to cook under the broiler.  Julie loves to make her’s Hawaiian style with pineapple and Canadian bacon.  Because pineapple is not low-GI, I will likely just do a mixed veggie pizza.  Fresh tomatoes, peppers, onions, and maybe some olives.  And of course I will use no sugar added, homemade marinara sauce.  Can’t wait!


Spinach and Goat Cheese Chicken Breasts

These creamy and garlic-filled chicken breasts definitely don’t seem as healthy as they are.  This is a perfect meal to make when entertaining.  I suggest stuffing them ahead of time so that all you have to do is pop them in the oven and enjoy.

  • 4 tsp extra virgin olive oil
  • 2 garlic cloves minced
  • 1 (half lb) bunch of fresh spinach with tough stems removed
  • 4 (6 oz) boneless, skinless chicken breasts
  • 4 ounces low-fat goat cheese (free of maltodextrins or additives)
  • salt and pepper to taste

Heat over to 400 degrees.  Heat 2 teaspoons of oil in an ovenproof skillet over medium heat.  Add garlic and cook until fragrant.  Stir in spinach and cook until it is wilted and liquid evaporates.  Season with salt and pepper and transfer to a plate.  Wipe skillet dry. Beginning at the thickest end of a chicken breast, carefully insert a sharp knife into the center and cut a pocket as evenly as possible with a 1 inch border on three sides.  Repeat with all chicken breasts.  Open each pocket, sprinkle with salt and pepper, then fill evenly with goat cheese and spinach.  Seal with two toothpicks and season outside with salt and pepper.  Heat remaining oil in the skillet over medium-high heat.  Add chicken and cook, turning once until well browned on both sides (about 3 minutes each side).  Put skillet in the oven and bake until juices are clear, about 8-10 minutes.

Swiss Cheese and Veggie Omelet

Omelets are a great choice when you’re looking for a healthy quick meal.  Loading them with lots of veggies makes them a power meal when paired with a side of a healthy fruit.

  • 2 tsp extra-virgin olive oil
  • 1/2 small onion thinly sliced or chopped
  • 1/2 bell pepper, any color, cut into small squares
  • 1 small plum tomato diced
  • 1/4 tsp Italian seasning or dried basil
  • 3 eggs lightly beaten
  • salt and pepper to taste
  • 1 ounce swiss cheese, finely grated

Heat 1 tsp of the oil in a large skillet over medium heat.  Add onion and cook until softened, about 3 minutes.  Add bell peppers, tomato and Italian seasoning, and cook 3 minutes more.  Transfer veggies to a plate.  Season eggs with salt and pepper.  Heat remaining oil over medium heat, add eggs and let set for 30 seconds.  Use a spatula to lift sides of omelet and let the rest of the egg run underneath until all the egg is set, about 1 minute.  Sprinkle cheese and veggies over half the omelet and fold.

Lemon Green Beans

Here is a great side dish recipe for green beans.  If you’re like me, you’re always looking for new ways to prepare veggies, so that you don’t get bored.  Of course you want to make sure that you’re keeping them healthy.


  • 1 tsp. salt
  • 1 lb. fresh green beans, both ends trimmed
  • one large lemon (lemon zest and lemon juice)
  • 1 1/2 T olive oil
  • salt and fresh ground black pepper to taste


Trim both ends of green beans. Fill a medium-sized saucepan half full with water, add salt, and bring to a boil. When water boils, add beans, reduce heat to a gentle simmer and cook beans about 5 minutes, or until they are barely tender-crisp.

While beans cook, grate the zest and squeeze the juice from the lemon.

When beans are tender-crisp, drain and return pan to stove and heat the olive oil. When the oil is hot, add the beans, pour over the lemon juice, season to taste with salt and fresh ground black pepper, and cook beans for about 1 minute, stirring a few times. (Cook beans just long enough to get them infused with lemon flavor.)  Sprinkle with lemon zest and serve hot.