I’ll be adding to this page as I compile some ideas. Feel free to post your links and ideas here too!  Most of my recipes are NO recipe or Whatever You Got (sorry for the very bad grammar but I think it’s catchy).  This is how we get through our week. We just cook what we have.


Whatever You Got Soup – the perfect answer when you have no answer to “what’s for dinner?”.

In a large pot sautee onions and garlic and whatever other veggies you want in a bit of olive oil(celery, carrot and onion start most soups) until soft.

Pour in one box of chicken, beef, veg or turkey stock. Followed by an equal amount of water (we’re making a big pot o’ soup)

Now’s the time to add canned tomatoes or beans (undrained) whatever kind you like, and leftover chicken, pork, beef, meatballs

Add dried herbs and a bit of salt and pepper now, wait til the end to add fresh herbs (again, whatever you have in the house)

Cover and bring to a boil – now add whole grain pasta, ravioli, or tortellini. Careful not to add too much. Pasta swells a lot so a little goes a long way. Return to a boil, then reduce to a simmer and take it off the heat when the pasta is done.

Serve with crusty whole grain bread for dipping or just a green salad if you have lots of pasta in it.


Whatever You Got  Frittata – use whatever you’ve got leftover or use up veggies that you are worried you won’t use before they go over. This is a budget friendly, time friendly, belly friendly dish.  

Preheat oven to 375 degrees

Whisk 10 to 12 eggs (whatever you’ve got) in a bowl with a splash of milk and a bit of salt and pepper

Sautee  vegetables(as many as your pan can hold or whatever you’ve got in your fridge or freezer-we love to use our leftover roasted potatoes and sweet potatoes too) in a non-stick pan with an oven-safe handle in a bit of olive oil  – after they are softened or heated through, it’s  time to add left over chicken, ham…again, whatever you have or want.

Spread the veggies etc. in the pan into an  even layer. Pour the eggs evenly over the veggies. Use a heat safe spatula and a good shake of the pan handle to get the eggs down to the bottom of the pan. Do some creative pushing around of the eggs etc. When the bottom of the frittata is firm and the top is still wet…here’s the fun part…. dot the top of it with a “reasonable amount” of your favorite cheese. The Kuhel family is in love with goat cheese. A little goes a long way and packs quite a flavor punch. Feta is a good choice as well as sharp cheddar cheese. Resist the urge to cover this healthy dish with gobs of cheese – it then becomes unhealthy. Shove the pan into the preheated oven for about 5 to 10 minutes or until the top of the frittata is set and the cheese is bubbly or toasty. Let it cool in the pan for about 5 minutes.  Slide the frittata out onto a plate (hence the non-stick pan) OR put an upside down plate on top and flip it out (a bit tricky) OR just serve it out of the pan (the least complicated of the options).

Serve with a green salad. This is a fantastic way to get in 3 or 4 servings of veggies easily.


BBQ Turkey Meatloaf – full of fiber, lean protein and deliciousness.

Pre-heat oven to 375 degrees

1 lb of lean ground turkey

1 egg

2 slices of whole wheat bread torn to tiny bits soaked in skim milk and mostly squeezed out (bread should not be dripping wet)

1/2 cup of rolled oats

diced carrots, celery, onion (sauteed til soft in a bit of olive oil, salt and pepper) – the more veggies the better – let it cool before you add it to the bowl of meat etc.

enough of your favorite BBQ sauce to make you happy (start with 1 cup – should be enough)

a bit of salt and pepper

Mix all the above ingredients in a large bowl.  Remember to let the sauteed veggies cool before adding them to this step. Get in there with your hands and mix until combined. Don’t mix it to death.  Unload the mixture onto a non-stick cookie sheet and make it into a loaf shape. The wider it is, the quicker it will cook.  Cover it in more of your favorite BBQ sauce. Bake it until it’s no longer pink inside ( about 35 to 40 minutes).  It all depends on the shape and size of your loaf. Go ahead and cut it open to check. I’m not gonna judge you.  I love making it on a cookie sheet because then the sauce makes a yummy crust all over the dang thing.  Another option I stole from Rachael Ray is to make individual portions by evenly distributing the mixture into a muffin tin.  Check them after 20 to 25 minutes. Again, I say cut one open to make sure they aren’t pink. YOU DO NOT WANT TO EAT PINKISH TURKEY!!!!

To double the recipe (we do – leftovers are the best) use 3 pieces of bread and 3/4 cup of oats. Double everything else. Make into two loaves or many, many meatloaf muffins.

Serve with faux mashed potatoes (see no recipe below), real baked potatoes, roasted sweet potatoes,  or sweet potato fries. Add a green veg to boot and you have a meal fit for your family, friends or just you!


Better Taco , Taco Meat – This is a great way to stretch your dollar by stretching your meat. Bonus is that you reduce how much animal protein you are eating and bump up the fiber. You’ll be surprised at how much this ends up making. To make Taco Night even more healthful consider swapping low fat cheese/sour cream for full fat versions, whole wheat/corn tortillas for crispy shells or flour tortillas, and shredded Romain lettuce for iceberg lettuce.  Serve with a side of fat free refried beans or black beans. Adding avocado to the buffet will also add “good” unsaturated fat to the party as well.

brown 1 lb of lean ground turkey meat in a bit of olive oil

add frozen corn,  2 cans of rinsed/drained black beans, chopped bell peppers

add TBS of tomato paste and cook it for about 2 minutes until it’s cooked through

Now add your favorite taco seasoning packet, water (follow package directions)


No recipe Crock Pot Pork Tenderloin

Place the following ingredients ,in whatever amounts you have, in a crock pot and let it rip for 4 hours on high or 8 hours on low. So easy and so, so good.

Pork tenderloin

chopped apples/whatever kind/skins on- no core please/the more the merrier

chopped onions

dried cherries

dry white wine (about a cup)

thyme and sage (more if it’s fresh, less if it’s dried) or whatever herbs you’ve got hanging around

reasonable amount of salt and pepper

Serve with roasted root veggies or brown rice and a salad or another bright colored veg.


No recipe Faux Mashed Potatoes -Pureed Cauliflower –

lots of cauliflower

enough skim milk to cover cauliflower in a pot


white pepper

Boil cauliflower in skim milk  and a dash of salt and white pepper until soft- put softened cauliflower in blender  or food processor with a ladle full of the milk you boiled it in- give it a whirl -add more of the milk until it’s the consistency you like – make sure it’s smooth.

My kids ask for this dish often.  They swear there is cheese in it!  It’s very filling because of all the fiber.


No recipe  Roasted Broccoli

lots of fresh broccoli florettes  

lots of fresh garlic minced


black pepper

a bit of olive oil

as much red pepper flakes as you like (the Kuhels like LOTS!)

Combine all ingredients in a bowl and dump onto a cookie sheet. Put into a 375 degree oven or whatever temp it’s already at for your dinner.  Check on it after about 10 minutes. Take it out when the broccoli is roasty toasty brown on the edges. Mmmm mmm good! It’s a great balance for a cheese pizza night.


Green Chili  Soup

– courtesy of Denise B. …I crown her “crockpot queen”

2 chicken breast cooked and cubed (can substitute pork loin)
3 small cans of chopped green chiles-undrained
1 can pinto beans-undrained
1 can stewed tomatoes-undrained
1 can chicken broth
1 cup chopped onion
1 teaspoon of salt
1/4 teaspoon of pepper
1/4 teaspoon of ground cumin
1/4 teaspoon of oregano
1 garlic clove minced

Optional toppings:
sour cream
cheddar cheese
green onion

Add all ingredients into the crockpot and cook covered for 1 hour on high. Reduce to low heat and cook covered for 6 hours. Ladle soup into bowls and top with your choice of toppings


No Recipe Apple Crumble – The key word is “some”.  Eye ball the ingredients – it’s not rocket science and it will be yummy!

Some apples cored and diced – I leave the peel on. Use whatever apples you have. Use enough to almost fill your baking dish of choice.

Toss  your apples with “some” – brown sugar, cinnamon, nutmeg, tiny bit of salt, 1 TBS of flour

In a separate bowl combine “some” -oatmeal(enough to cover all the apples), sliced almonds, walnut pieces, 1/2 stick cold butter, brown sugar, cinnamon, nutmeg

Top your apples with the oatmeal mixture and stick in an 375 degree oven til it bubbles (aout 30 minutes) or until you can’t wait any longer.


Pumpkin Black Bean Tamale Pie

Courtesy of  Wendy S N. – She is always cooking creative healthy meals!  
1 lb ground meat (I use half beef, half soy crumbles-no one can tell)
1 sm pkg frozen squash, steamed and pureed
1 med onion, chopped
1 15 oz can black beans, drained and rinsed
1-2 c frozen corn (eyeball it)
1 4oz can green chiles, chopped
1/2 t salt
1/2 c low sodium beef broth
2 oz softened cream cheese
1 egg lightly beaten
1/3 c milk
1/3 c pumpkin puree

Preheat oven to 400. Brown ground meat and onion in lg skillet. Drain. Add pureed squash. Stir in black beans, corn, chiles, and salt. Heat through. Stir in broth and cream cheese. Blend. Transfer to 9×13 baking dish.

Stir together corn muffin mix, egg, milk and pumpkin til just combined. Spread over meat mixture.

Bake 20 mins or until toothpick comes out clean.

(I altered this recipe from the Oct 09 Better Homes and Gardens. It originally called for twice as much cream cheese, and for chunks of the squash.  I knew the chunks of squash wouldn’t fly in my family, so I pureed them.  This caused the meat mixture to take on a thicker texture than I bet the original recipe writer intended, so I halved the cheese. Seemed like it would be too rich otherwise…   I think you could also use light sour cream mixed with a bit of fat free milk.)
It is yummy! – Wendy S N.

Here is one recipe I’ve tried already and in moderation, it’s a delicious, healthy option with good fats from the nuts and Smart Balance.  They are very filling and the kick from the cayenne is good for you too.

I tweaked a food network recipe and it was a big hit!

Spicy and Sweet Nuts


  • 1/2 teaspoon ground cumin
  • 1 teaspoon cayenne pepper
  • 1/2 teaspoon ground cinnamon
  • 4 cups unsalted mixed nuts, such as walnuts, pecans, and almonds
  • 4 tablespoons Smart Balance
  • 6 tablespoons brown sugar
  • 1 teaspoon salt
  • Mix spices and reserve.


Heat the nuts on a dry cookie sheet in a  350 degree oven for about 10 minutes.  Remove from the oven and turn the temperature down to 250 degrees.  In a big pan, melt the Smart balance and spices and sugar for about 1 minute on medium/low heat with 1 tablespoon water. Add the nuts to the pan and stir to coat them very well for about 3 minutes.

Remove the nuts from the heat and transfer to a cookie sheet lined with aluminum foil, separating them with a fork.  Return the pan to the 250 degree oven for about 10 minutes.   Let them cool when finished and store them in an airtight container.  I doubled this batch. If you don’t want it too spicy, reduce the cayenne pepper to ½ teaspoon.  My kids loved it spicy so that’s how I’ll always make it.


3 thoughts on “recipes

  1. This is from the The Sneaky Chef’s website and truthfully, the cookies are delicious! Just be careful about how long you leave them in the oven – the recipe says 16-18 minutes, but I found that when using the baking stones, it’s best to shorten the time to about 12 minutes.

    2 cups rice flour (ideally “brown rice flour”)
    2/3 cup potato starch (not “potato flour”)
    1/3 cup tapioca flour (or tapioca starch)
    1 teaspoon xanthan gum

    Combine all ingredients in a bowl. This blend can be stored in a sealed, labeled plastic bag in the refrigerator for months.

    Note: most of the gluten-free ingredients in this chapter can be found at Whole Foods Market or on
    Gluten Free Chocolate Chip Cookies
    Nutrition Highlights: gluten free, low carb, low fat

    Makes: 2 Dozen

    My gluten-free friend and personal fitness trainer, Larysa, came for lunch recently and I served her these GF cookies. She hadn’t eaten a good chocolate chip cookie since she went off gluten and wheat years ago. As she reached for her third cookie, she said, “yum! the store-bought GF cookies taste sandy and gritty, but these are sooo good!” Every time we train together, I re-stock her freezer with a fresh batch.

    – 1 cup GF Flour Blend

    – 1/2 teaspoon baking soda
    – 1/2 teaspoon salt
    – 8 tablespoons unsalted butter (*substitute a trans-fat-free non-dairy margarine if dairy allergy)
    – 1/4 cup sugar
    – 1/4 cup brown sugar, packed
    – 2 egg yolks
    – 1 teaspoon pure vanilla extract
    – 1/4 cup White Bean Puree (see Make-Ahead Recipe #9)
    – 1/2 cup semi-sweet chocolate chips (*use non-dairy chocolate chips if dairy allergy)

    > Preheat oven to 350 degrees. Remove butter from refrigerator to let soften.

    > In a large bowl, whisk together GF Flour Blend, baking soda, and salt. Set aside.

    > In the bowl of an electric mixer, beat butter and both sugars until creamy. Beat in egg yolks, vanilla, and White Bean Puree. Add dry ingredients and mix on low speed. Stir in chocolate chips.

    > Make small cookies by dropping heaping teaspoonfuls, spaced about an inch apart, onto nonstick or parchment- lined baking sheets. Spray tops of cookies lightly with oil and flatten with the back of a spatula.

    > Bake for 16 to 18 minutes or until golden brown. Let cool on a metal rack.
    > Store cookies in airtight container at room temperature.

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