Sustenance

Southern Backyard Chicken

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Print Southern Backyard Chicken Recipe type: Entree Serves: 4-6   This recipe is an adaptation of Flat Roast Chicken from one of my favorite cookbooks by Lucinda Scala Quinn, Mad Hungry – Feeding Men & Boys. It makes the juiciest chicken and it’s so easy. Ingredients 1 whole chicken, 3 to 4 pounds, backbone removed Course salt… Read more »

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Tasty, Tangy Shrimp Tostada

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Print Tasty, Tangy Shrimp Tostada Serves: 4   This recipe comes from The Family Dinner by Laurie David. It’s a great quick meal with no cooking involved. Ingredients For the Citrus Shrimp 1 pound cooked shrimp, peeled and deveined ½ cup fresh lime juice ½ cup fresh lemon juice ¼ cup fresh orange juice ¼ cup… Read more »

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Lettuce Wraps

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Print Lettuce Wraps   Chicken Stir-Fry with Veggies and Brown Rice (see recipe) Lettuce leaves of your choice. Ingredients Chicken Brown Ricw Instructions Add a few tablespoons of chicken and brown rice filling to the lettuce leaf. Roll up and enjoy. Notes Romaine lettuce has more nutrients than iceberg, but iceberg will hold… Read more »

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Bagel with Avocado “Schmeer,” Tomato and Cucumber

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Print Bagel with Avocado “Schmeer,” Tomato, and Cucumber   Use a whole-grain, or gluten-free whole-grain bagel. Not quite a cream cheese “schmeer”, but so much healthier. Ingredients Whole-grain bagel Avocado Tomato, sliced Cucumber, sliced Optional protein – turkey breast, lox…ok, even bacon is really tasty on this sandwich. Just don’t eat it too often. Instructions… Read more »

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Scrambled Eggs in Wontons

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Print Scrambled Eggs in Wontons Serves: 12   Ingredients Cooking spray 24 Wonton Wrappers 12 eggs Chopped vegetables: broccoli, tomatoes, mushrooms (optional) Grated cheese of your choice Instructions Spray a muffin tin with cooking spray. Place 2 wonton wrappers in each of the muffin cups, overlapping slightly. In a bowl, crack the eggs and whisk until… Read more »

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Eggs in Wontons

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Print Eggs in Wontons Serves: 12   An easy and fun twist on eggs for breakfast. Ingredients Cooking Spray 24 Wonton Wrappers 12 eggs Instructions Spray a muffin tin with cooking spray. Place 2 wonton wrappers in each of the muffin cups, overlapping slightly. Crack one egg into each of the cups. Bake in a preheated… Read more »

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Whole-Grain Waffle with Almond Butter and Sliced Banana

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Print Whole-Grain Waffle with Almond Butter and Sliced Banana   This is a great take-to-go breakfast. Make it, wrap it, and eat it when you get to your destination. Ingredients Whole-grain frozen waffle, toasted 1 heaping tablespoon of almond butter ½ banana (or apple), sliced Instructions Toast waffle. Spread almond butter over waffle and top… Read more »

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Yogurt with Fruit, Nuts, and Flax

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Print Yogurt with Fruit, Nuts, and Flax   This recipe is one of my favorites to eat in the summertime when peaches, plums, and blueberries are in season. But winter fruits: orange and grapefruit sections, chopped apple, and pear also are delicious. Ingredients Yogurt of your choice Choice of fruit, cut up Choice of nuts… Read more »

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Turkey, Cheese, and Fruit Kabob

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Print Turkey, Cheese, and Fruit Kabob   I ask the deli guy at Whole Foods to cut a ½-inch thick slab of Applegate Organic Turkey Breast for me. It usually comes out to about ¾ of a pound. Ingredients Turkey Breast, cut thick Block of cheese Apple Pear Lemon Toothpicks Instructions Cut cheese and turkey… Read more »

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Easy Fried Egg with Kale or Spinach

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Print Easy Fried Egg with Kale or Spinach Serves: 1   Ingredients Olive oil 1-2 eggs Handful of kale or spinach leaves, washed and torn Whole-grain toast (optional) Instructions Warm the olive oil in a small skillet. Add egg(s) to the pan and reduce temperature to medium-low. Add the kale (or spinach) leaves to the pan… Read more »

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