Not only is this salad beautiful to look at but it’s really wonderful to taste too and enjoy and savor, because you will be for a while as it’s pretty large salad.
When you get done eating this you will not be hungry for a long time. Included in it are some of today’s superfoods of tuna that’s very high in protein and good for your brain, and high in selenium. Then joining the quartet are chickpeas which are very high in fiber and protein, and feta cheese, which is very low in fat in calories for the most part.
- Good quality kitchen scale put your bowl that you’re going to eat in on it first before turning it on.
- Set your scale to ounces and measure out 2 oz of baby organic spinach, filling and tell you’ve got 2 Oz.
- Zero out your scale again, and then fill your bowl until it says 2 oz feta cheese.
- So your scale to grams now and then fill it with chickpeas until it reads 130 grams.
- Open 1 Starkist low sodium tuna packet that is 130 G. (You don’t have to weigh this. It’s already premeasured in single serving packages that you simply tear open.
1 tablespoon of pine nuts, used Trader Joe brand.
- 2 teaspoons of Good Seasons Italian salad dressing. The recipe I used was made with half water and half oil, so you can use twice as much of it. The dreswing adds richness and healthy omega-3 fatty acids to your salad yet still captures the flavor of the dressing.
- I made my Good Seasons Italian dressing with extra virgin olive oil which is really good for you. You can also make it with grapeseed oil which has a very high amount of vitamin e in it, Pompeian brand has 25% vitamin E Period a huge difference over olive oil.
- Without the salad dressing it comes in at 430 calories.
1 and 1/4 cups old-fashioned rolled oats
2 cups nonfat plain yogurt
2 large eggs, or a Vegan egg substitute, or 1/2 cup egg beaters for the same amount
1 1/4 cups packed dark brown sugar
1 cup canola oil or olive oil
2-1/2 cups all-purpose flour (or a mixture of 1 1/4 cups all-purpose and 1-1/4 cups whole wheat flours)
2-1/2 teaspoons baking soda
2 cups of Cascadian Farms Antioxidant Blend fresh raspberries, blackberries and strawberries, partially thawed.
I baked only enough muffind for me for a couple days and then I baked the rest of the batter into a small cast iron skillet that I breast with canola oil before I added the battery and then I baked it at 350 degrees for 30 minutes. I added some pretty cake decorating garnish before baking.
- In a large bowl, stir together the oats and yogurt. Cover and refrigerate for 1 hour to soften the oats. If you mix the batter the night before there’s no need to do this.
- Preheat the oven to 350 degrees.
- In a separate Bowl, stir the flour and baking soda. Stir the flour mixture into the egg mixture until just combined.
- Just before baking, fold the frozen berries or dried fruit into the batter. If you’re using fresh fruit mixture and stir it very carefully to avoid breaking or crushing them.
- Line two dozen muffin tin cups with paper muffin cups and scoop the batter evenly into the muffin cups. Or you can grease some custard cups with non-stick canola oil or olive oil spray, and then just make what you want of the muffins and store the rest of the batter in the fridge. I date everything that goes in the fridge with tiny circular labels so that I always know what’s fresh and it tells me what to use first. I cleaned out a yogurt container and stored the rest of the muffin batter in that, and then I can make one or two muffins every couple days and they stay fresher that way. You just want to use the batter up within one week.
- Bake until the muffins are golden brown and spring back when pressed lightly with a fingertip, about 30 to 40 minutes.
- Transfer the muffin tins to a wire rack to cool. Serve the muffins warm or at room temperature.
Add whatever kind of beer you like to this. You can also add mashed banana instead with some walnuts or pecans to flavor it up. It’s not a sweet muffin but it’s delicious and healthy and good for you. You can substitute the all-purpose flour for whole wheat pastry flour if you like too.
This recipe came from the fabulous cookbook and lifestyle guide that I highly recommend called “Wolfgang Puck Makes it Healthy.”
I adapted the recipe slightly.
July 8th 2017 at 10:05 a.m.
Updated on July 20th 2017 at 9:20 a.m.
Updated July 25th, 2017
The entire 1st post was destroyed and I have to redo it.
The good news is, I will do it on my tablet with my Bluetooth keyboard and I will type like a bat Outta hell!
I know what the recipe is and I will print it again, and I take a “Lickin and keep on Ticking” kind of like the ever-ready bunny….
But I learned from this mistake, so hopefully it will never happen again.
All future posts will be done on my Tab S2 on Microsoft Office Professional and copied and pasted on the site.
Though my first attempt at posting this recipe went up in smoke before my eyes like burnt toast, my second attempt is a keeper and like the Phoenix Rose From the Ashes!
Second time is a charm….
1 Box of Swanson Organic Vegetable Stock
1 large bottle of V8 Low Sodium Vegetable Juice
6 cups organic kale
6 cloves garlic, minced
2 cans of Bush’s low-sodium garbanzo beans, drained and rinsed
1 14 oz. can of Bush’s low-sodium cannellini beans or your own cooked beans
2 tablespoons of extra-virgin olive oil
1/2 of a large purple onion, chopped
One 14 oz. can of Hunts tomatoes, undrained, or other brand
2 medium zucchini, sliced
Mrs. Dash Herb and Garlic Seasoning to taste and Badia Seasoning Complete to taste
You can add cooked rice to this, cooked pasta and whatever proportions you like.
Serve with a slice of homemade bread and or flatbread and a great quality Reggiano Parmesan shaved on to the soup.
June 18th 2017 at 4:17 p.m.
Writing & Photography & Digital Photo Arts by Paulette Motzko,
PLM Studios, LV, NV.
- Saute the Purple Onion with 4 cloves of garlic that’s been minced. Saute until the onion becomes soft but before you burn the garlic!
- Add in all the other ingredients and bring to a simmer in either a 6 quart dutch oven, as I did or in a crock pot or whatever large stock pot you have.
- Simmer on low until the kale is tender and the zucchinis are tender.
- Feel free to use any kind of stock you one for this and also very the vegetables anyway you like.
I sprayed the grill pan with some Pompeian extra virgin olive oil non aerosol spray and put the marinated chicken breast on the pan and baked it at 350 degrees for 30 minutes.
I used a small square pan to fill on the bottom in a smaller pan that fit underneath the grill pan. I chopped the red potato up in small pieces and added it to the pan underneath the grill pan, took a few spoons of the butter spread and put some on the vegetables, potato and the chicken and sprinkled it with some Mrs. Dash Salt-free Table Blend Seasoning and baked them all together at 350 degrees in my Cuisinart convection oven 30 minutes.
After the initial 30 minutes I checked them and baked it all an additional 20 minutes.
Lemon juice is wonderful on any of the ingredients whether it’s the broccoli, red potatoes or the chicken. You can use any of that is his stash find a fabulous Mrs. DASH salt- free seasonings you want here.
I used their no salt Table Blend, which was outstanding.
You could also use the Lemon Pepper or their Chipotle Blend too.
You will need this for every person.
4 Oz the skinless chicken breast
Kraft fat-free Italian dressing
Heirloom grape tomatoes
Mixed salad greens with iceberg lettuce, Julienned carrots, and shredded cabbage.
I Can’t Believe It’s Not Butter light spread
One medium sized red potato
Recipe, images photographed and graphic arts all by Paulette Motzko.
Copyright PLM Studios.
May 1st, 2017 at 3:43 p.m.
I took my rotisserie chicken I cooked in my Cuisinart convection oven rotisserie, took the meat off of it, and put the defatted chicken broth in mason jars to use in soups and in rice.
I’ve been to some McCormick Organics non-GMO gluten-free fajita seasoning mix that I got on Walmart.com and added one fourth cup water and 2 tablespoons extra virgin olive oil to the seasoning. I mix that thoroughly and then coated the rotisserie chicken with it and then put it in a mason jar overnight, so that the flavors & seasonings could really flavor the chicken. ( this is not how they say they do it on the package, which is done with chicken tenders that are raw and you use the seasoned marinade while you cook the chicken. I already had cooked the rotisserie chicken, so I thought I would try this method, and it came out really well.
I julienned three peppers – red, yellow, and orange, along with my bag of romaine hearts lettuce. I chopped it all up and made it so that I could make salads easily.
Great thing about storing your food in mason jars is it keeps it really fresh, unlike anything I’ve ever seen, and you can see it really easy and they store efficiently. I’ll be doing it this way from now on. It also guarantees you use your produce.
Having one person which is just me to cook for, quite often I was throwing too much produce away because it just was going bad exclamation point I can’t afford to throw food away, nor do I want to.
This way you meet at least see what you have and they can store in the side of the fridge or on the refrigerator shelves.
You can put all your ingredients together that should be using for the dish so all you have to do is just basically throw it together very easily when time is precious.
I used my mother’s beautiful stoneware Ramekin with strawberries honor that she cherished and they were used but I use and cherish I think of her and smile.
I added some cooked, converted rice in the bottom of the Ramekin, along with about a cups worth of the tricolor julienne peppers, and then I sprayed some non aerosol extra virgin olive oil spray by Bertolli all over the peppers.
This way it gives them a nice drizzle of oil that evenly cooks them in the pan and they will brown and sizzle better in the microwave.
I cooked them for 2 minutes on high in the microwave then I added the marinated cooked chicken on top of that and cooked additional minute.
You can adjust that if your microwave cooks faster or you want to use presets on it.
Then you could saute some purple onion also and add to the fajita period; I just really didn’t feel like crying! (My eyes water really bad sometimes when I chop onions!)
My allergies were kind of bugging me all day, so I really didn’t feel like getting out this chef knife and chopping and the things. It was really good with the colorful, sweet peppers though.
Recipe and photos by Paulette Motzko, March 2017.
I know the name sounds weird and maybe some of the ingredients may be a little foreign to you- but don’t knock it till you try it! It’s fantastic with brown sugar and 2% evaporated milk & browmy sugar. Put it all in a mason jar the night before and all you do is heat it in the microwave the next day.
1/2 cup old fashioned Quaker Oatmeal
1 cup soy milk, almond milk or low fat milk
1/3 cup pumpkin- I used Libby’s
1 teaspoon natural vanilla extract
1 teaspoon ground cinnamon
1 teaspoon and chia seeds
2 teaspoons dark brown sugar.
All you do is just put this in a covered container overnight or mason jar and storing your refrigerator so it’ll be waiting happily for you the next day!
Then the next morning, all you’ll need to do is heat it in your microwave for about 2 minutes or until hot), it’s awesome!
And it’s good for you ain’t that nice?
I poured some Carnation 2% evaporated milk on the top and mixed it with the brown sugar and it made it really great.
Have a delicious day.
Photos will be coming later.
They were taken on my Nikon D 3200 camera and I have to upload them from my camera into my computer… it’s a big long process but none the less- the Phablet was dead with no spare charged batteries!!
Have a blessed Sunday and weekend.
Paulette L Motzko
October 9th, 2016
Edited and updated on October 15th, 2016 4:02 p.m.
Updated October 27th 2016 10:25 a.m.
Pumpkin Chia Oatmeal photo photographed & created by Paulette Motzko
Image from Pinterest, author unknown
From Dr. Marisa Marciano’s blog that covers things to do with mind body spirit medicine, psychoneuroimmunology and other naturopathic healing methods.
Paulette Le Pore Motzko
When out for dinner and asked to choose between a side of fries or salad, my gut response is a no-brainer. I’m fairly sure I’m not alone in this. Unless you’ve got a deep fryer on your kitchen counter (and let’s hope that you do
n’t), a hot crispy frite can quite often be the perfect treat.
Making friends with salad can sometimes be as difficult as finding that babe from the bar the other night. To make it happen, you’ve gotta get creative. Like this guy, for example:
However, the Warm Winter Salad at The Oakwood in Kitsilano stole my heart, salivary glands and intestines all at once and at first sight. It was the inspiration behind this post, last night’s dinner, and tomorrow’s leftovers – and it is delicious.
Similar to my miso carrot soup, I played around a bit to make…
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