Healthy Recipe Favorites From Treepers

Listen up Treepers. We have some among us who are facing some illnesses and struggles that have caused them to change their eating habits. This has created some discussion in our daily threads, and a number of our regulars have decided to put together some favorites to help each other out.

If you have any special recipes that you like that are lower in calories, sugar, or fat and you’d like to share, now is the time! Any tips on easier, perhaps faster prep? How about favorite home made treats or salad dressings?

We are looking for all kinds of recipes. If you are diabetic, a heart patient, or just smart enough to want to take care of yourself, please share your knowledge with us. If any of you have found better ways to cook while saving a few pennies, that’s a great tip too.

Thanks for sharing your favorites here. I think we can all look forward to some delicious new recipes.

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549 Responses to Healthy Recipe Favorites From Treepers

  1. jcthewizard says:

    My experience to a new healthy me:

    Replacing 2 meals a day with Isagenix. GMO free, undenatured New Zealand Whey Protein shakes with organic, water soluble minerals and live enzymes, along with their nutritional cleansing system. Meal replacement shakes are around 240 calories (not a diet) and cost $3.00. My grocery budget liked this a lot. I usually have a high protein dinner (large salad / veggies with Steak or Salmon.

    4 days and I knew this was different. Regained health and released 42 lbs in 6 weeks – maintained for several years now.

    I am 67 and my wife is 76 – we are both healthy and very active – Chaired the Trump Campaign in Spokane County and eastern Washington.

    Liked by 6 people

  2. Great ideas, one and all. Thanks, Menagerie, for starting this thread!

    Liked by 3 people

    • suejeanne1 says:

      Do not EVER throw out your old-school crockpot – Mom and I made the terrible mistake last year when moving – we had a nice, brand-new one we had bought at the grocery store that was still in the box, so the dear old crockpot went to Goodwill –

      we discovered – belatedly – that the new crockpot is not a true crockpot at all because it vents out all the moisture! We are mad at ourselves for parting with the old one.

      Also – not food-related – but do not EVER part with your good old heavy ironing board or if you ever spot one at a garage sale, buy it – the newer ones are so lightweight that your iron will bounce right off of it!

      Liked by 5 people

  3. joninmd22 says:

    Like chicken parm? Here’s how to do it without frying.

    Grill the flattened, or thin sliced chicken breasts seasoned with pepper and garlic powder until nearly done then spoon on pasta sauce to cover and sliced mozzarella cheese. Serve over sauced spaghetti.

    Note that you will have to spray the grill with Pam or grease it with olive oil to keep the breasts from sticking.

    Liked by 3 people

  4. Do not fear the FAT:

    “We have been hearing about how unhealthy saturated animal fat is for most of our lives. It causes heart disease. It causes cancer. It makes you fat. It does this and it does that. It might even cause global warming. Sally Fallon Morell has gone in search of the evidence behind these claims and found, well, nothing. As with all popular superstitions, there is no evidence, only grandiose claims by authorities based on nothing but their authority.”

    Liked by 5 people

  5. joninmd22 says:

    Skip the ground beef and use ground turkey. I skip the salt in this recipe and substitute the zucchini for another bell pepper. It’s a great way to do turkey meatballs as well although I might add a bit more bread crumbs so they’re firm.

    H/T Giada de Laurentis


  6. psadie says:

    IF you are ill or have infections please do yourselves a “great favor” and get a Nutri Ninja or high powered emulsifier (Vitamix) 1200 watts or higher. Start drinking fruits and vegetables everyday and you will feel/see the difference in a week. Vitamin C is most important to ward off bacteria and infections! Good health.

    Liked by 1 person

    • KittyKat says:

      Do you ever watch Phyllis Stokes on youtube? She is fantastic and she and her husband drink green smoothies every morning and then one meal a day meal around 4 pm She raves about her Vitamix.

      Liked by 1 person

  7. freddy says:

    As a Chef for 50 years every food experiment possible I’ve done or eaten having everything in the world at my disposal and all the money to buy it………eat healthy by changing up foods and consider a meal like a fuel capsule and how your body burns it. just salad burns cold..just carbs burn too hot. Eat a good mixture……………Do not read the internet and sites with miracle cures for disease or show you how to get well. Many vegans and veggie health people actually suffer disorders a lot like OCD and anorexia.. Don’t worry when you eat ice cream…love it and it’s not bad for you….look for every bad ingredient and whats wrong with and you’ll develop an eating disorder….Juices herbs veggies are all great but not concentrated and in big doses…….If you go vegan or vegie you must do blood work every 6 months…….the secret is exercise and stay happy don’t worry about your food . eat and be happy…….If you hear big pharma or claims of miracle herb or molecule….run……..The new age hippies are like late night preachers looking for your money……..

    Liked by 11 people

  8. BebeTarget says:

    To those who just can’t give up a little something sweet, here are two, healthy recipes . . . One is gluten free and the other is whole grain.
    I can (15 oz.) Black Beans, rinsed and drained
    3 lge. eggs
    3 Tablespoons oil (your preference)
    1/4 C. Cocoa powder
    2/3 Cup sugar (Coconut sugar, Organic or your preferred sweetener)
    1 teaspoon each Baking powder, Vanilla
    1/4 Cup chocolate chips
    Mix all except chips in blender till smooth. Pour into 8×8 pan and sprinkle chocolate chips over top. Bake 25-30 Minutes @ 350.
    1 Cup each Whole wheat flour, Oats.
    I Cup+ Walnuts very finely ground in food processor
    1 Cup+ Raisins, plumped in saucepan with some fresh orange juice. Process smooth.
    Mix all together and add a pinch of salt and enough oil (1 – 2 Tablespoons) to hold together. Press into an 8×8 pan and bake about a half hour @ 350.
    As with all recipes, you can add other ingredients i.e. coconut, nuts, oats, dried fruit etc.

    Liked by 2 people

  9. I can’t claim to have created this recipe. But I think it’s a great alternative to one that can be fat laden.

    Chicken fried rice using riced cauliflower instead of rice.

    Serves: 6
    1 head of cauliflower, (about 2½ cups chopped in a food processor) (or buy the Green Giant frozen riced cauliflower).
    2 Tbs sesame oil
    1 small white onion, chopped
    1 cup frozen peas and carrots, thawed
    2-3 Tablespoons soy sauce (more or less to taste)
    2 eggs, lightly beaten
    2 Tbsp chopped green onions (optional)

    Rinse and chop the cauliflower into florets and put into a food processor. (If you don’t have a food processor continue to chop the cauliflower into tiny pieces.) Pulse until the cauliflower until it is small and resembles rice.
    Preheat a large skillet or wok to medium heat. Pour sesame oil in the bottom. Add white onion and peas and carrots and fry until tender.
    Slide the onion, peas and carrots to the side, and pour the beaten eggs onto the other side. Using a spatula, scramble the eggs. Once cooked, mix the eggs with the vegetable mix.
    Add the cauliflower to the veggie and egg mixture. Pour the soy sauce on top. Stir and fry the rice and veggie mixture until heated through and cauliflower is tender. Add chopped green onions if desired.

    Liked by 3 people

    • snaggletooths says:

      riced cauliflower is great I use it all the time as I eat no grains it also makes a good pizza crust though it takes practice to make it just right


    • BebeTarget says:

      I make something similar all the time, but I substitute Coconut Aminos for soy sauce . . . way healthier and tastes so much better.


    • varsityward says:

      I use shredded cabbage in lieu of rice to make fried “rice”. It’s easy because I can get big bags of shredded cabbage mix packaged for making cole slaw.

      Liked by 1 person

  10. KittyKat says:

    Last week I learned a new phrase while watching youtube, “meal prep”. It is about taking a day to prepare in advance all the veggies one is going to use for the week. One idea (among many) from a lady who has a food channel calling Clean Eating showed how to easily prepare salads in advance because she said, while she’s always ready to eat a salad, she’s not always ready to make one. Also keeping hard boiled eggs on hand always. She boils a dozen eggs once a week to have on hand for meals and snacks for her family.

    I tried her idea of making up some salads — kept it basic and simple, and it took all of five minutes. All I did was put a handful of romaine and some cherry tomatoes into some food storage containers with tight lids. I didn’t really expect having those “salads” immediately ready would make much difference, but it really did — when I felt like a snack, there was the salad ready and waiting, and all I had do to was dress it with my favorite home made salad dressing. At that point tuna or hard boiled eggs or cooked chicken can be added to make a meal, but just the salad itself without anything else is a great snack.

    The most amazing thing was that the romaine in those salads was so crispy. I had almost given up eating romaine, because it was always limp when I’d make a salad and eat it right away. The idea of preparing salads in advance worked so well that I am going to do more “meal prep” of salads this week — a bit more elaborate, add some cuc and other ingredients that I like, and maybe some different kinds of lettuce.

    Another thing I recently discovered, that probably every one already knows, is the deliciousness of a banana frozen in its skin. It’s so easy. Just take a frozen solid banana out of the freezer, and cut off the ends. It doesn’t take long to unfreeze it to the point of being able to squeeze it out. Rich creamy things like puddings and ice cream are my downfall, and the creamy sweetness and richness of the frozen banana totally satisfies that craving.

    I am now out of both salad ingredients and bananas, so one of my top priorities for today will be to shop for both. In the past I have often thown out rotted unused lettuce and overripe bananas, but I think that will be happening a lot less in the future.

    Liked by 3 people

    • freddy says:

      meal prep is a good idea if you eat a lot of fast food. it’s better than the drive thru,hahah, But as a chef i tell ya the whole idea of nutrition is fresh non oxidized food. What type knife you cut with on what surface all small things but important cause weird stuff can grow real easily….Entrees that are cooked can be frozen or better vaccumed packed for like 5 days. Your freezer doe not preserve food and chicken in there for more than 2 weeks is no no unless your freezer is -5 degrees…………..I cook for myself and use this and for the dogs too but I always chop my salad fresh……….


      • georgiafl says:

        Heck, I’ve had salmon in my freezer (vac sealed from Costco) since the last hurricane when my power was out for 4 days and I had to buy ice to preserve my frozen food. It’s still fine. I keep chicken for months in my freezer without problems. I do cook it thoroughly and do not eat or serve rare beef, pork, fish and chicken. Ever.

        Liked by 4 people

        • georgiafl says:

          No one has ever gotten a food borne illness at my house because I clean countertops and sink thoroughly after prepping meats/fish, etc.

          Liked by 2 people

          • freddy says:

            wash your lettuce with a little lemon juice or powder ascorbic acid vitamin C…. it seals up all the oxidation for longer life………

            Liked by 2 people

          • KittyKat says:

            I also disinfect my kitchen cloths and chopping boards regularly and I store my chopping boards in my freezer.


            • georgiafl says:

              I have all white kitchen towels and wash them in hot water and bleach, wash chopping boards in DW and use DW soap that contains bleach.


            • freddy says:

              You guys really have it down This site has smart people. it sounds like being overly picky being clean and observing bacteria control. i never even tell people what I really know about it all and in ways wish I didn’t but I never get those mystery flus and two day things………I had a health inspector they called the dragon lady,,, We butted heads a couple years then i broke and began being nice and she was wealth of knowledge and stopped bugging me… my world that lady could come in and shut me down no questions and cost me thousands……

              Liked by 1 person

        • freddy says:

          What temp is your freezer…. as a Chef for 50 years I had to study this stuff for certificates and according to science and testing it’s a very bad idea to think food is not breaking down at 30 degrees in an old freezer……..-5 degrees is good for 90 days……….But your right you can get away with it but salmonella is never worth the risk……….Thats why i rarely go to potlucks cause so many people pull something from the freezer been in there a long time…hahahahahahahahah. Then again I lived in mexico and ate stuff surely suspect. Thats why they eat so much chili……

          Liked by 5 people

          • Salmonella and E. coli will not be growing at 30/F degrees will actually get some die off (ice crystal effect). To the best of my knowledge, know food borne pathogens will grow at 30 degrees F. There are food borne pathogens that like refrigerator temps most notable, Listeria and Yersinia enterocolitica. More of a problem with “freezer burn” packaging problem with air leak to food resulting in dehydration and oxidation.

            Liked by 1 person

      • KittyKat says:

        This is the video I watched, I don’t think she was suggesting anything dangerous.

        Liked by 2 people

    • Menagerie says:

      Fit and Fresh make great containers I used to use to pre make salads for work. They have a compartment for dressing. Saved me time in the mornings which meant I was a lot better about having a healthy lunch.

      Liked by 2 people

  11. tinkerthinker2 says:

    This isn’t a diet but It is a great addition for healthy eating….It’s called Golden Milk on the intertubes ….Warm milk(any kind),turmeric,black pepper, ginger,honey. It is great for any kind of inflammation. There are so many recipes to try and link any.

    Liked by 3 people

    • freddy says:

      That’s a famous recipe for good reason…….herb teas are good for you but don’t forget spices like tumeric and allspice and cinnamon and nutmeg. Those are all medicinal and potent. i drink coffee and put cocoa powder nutmeg cinnamon and a little cayenne or clove….It makes coffee a healthy treat. I put ice cream in too cause i don’t nit pick all my ingredients just look for the high quality and fresh…….hey remember exercise…Thats the secret along with pray……A shot of Makers mark evrey now n then….

      Liked by 6 people

  12. Nancy B. says:

    New treeper, first time post. When I was a child, my mother served three types of fish: fish sticks, canned salmon, and occasionally fried perch. Ugh! Now that so many varieties are available fresh, I love fish and seafood and serve it at least twice per week. This Mediterranean tilapia recipe is a family favorite and ready in less than half an hour:

    Liked by 4 people

  13. desert flowertop says:

    I love soda but don’t need the sugar in regular soda or the aspartame in diet soda. So I purchased a Soda Stream and make my own concoction. I carbonate the water and then add some lemon juice and sweeten it with Stevia. After the initial purchase of the Soda Stream machine you can make soda for pennies and flavor it with whatever suits your taste.

    Another low-cal recipe is a salad with 1/2 to 1 c. of beans on top. The bean juice can take the place of salad dressing. Pair this with a few whole wheat crackers and you have a low-cal meal with lots of fiber and nutrients.

    Liked by 2 people

  14. shadowcole says:

    For the longest time we would buy those bags of chopped lettuce but there was so much moisture in the bag, the salad would go bad in just a few days and we would waste a lot. First we tried putting a paper towel in the bag under the lettuce to soak up the moisture. We had some success with that. Now we are using our salad spinner because the air is able to circulate around the lettuce and it seems to keep it dryer. We also put a paper towel in the bottom for the lettuce to sit on and stay dry. With this we have extended our ability to keep lettuce for at least a week or longer.

    Liked by 4 people

  15. kittycat77 says:

    This recipe is so good.. My husband and I love veggies. We like meat as well. But this veggie recipe is also good leftover. There’s a lot left because of just the two of us. We do add zucchini squash to it.

    Liked by 1 person

  16. 6x47 says:

    Low carb cole slaw

    Equal parts mayonnaise and sour cream
    Celery seed
    Apple cider vinegar to taste
    Splenda to taste

    Mix to taste: I like mine with enough vinegar and Splenda to be “sweet and sour”.

    Pour over shredded cabbage: I use the pre-packaged 3-color mix

    Liked by 1 person

  17. Look up anything Whole 30 by the Hartwigs. Here’s their homemade mayonnaise, which you can add your own stuff to make Siracha sauce dip, wasabi mayo, etc.
    1 and 1/4 cup light olive oil
    1 egg
    1/2 tsp mustard powder
    1/2 tsp salt
    Juice of 1/2 lemon.
    Place 1/4 cup olive oil, egg, mustard powder and salt into a blender or food processor. Begin blending and slowly add remaining olive oil until mixture emulsifies. Lastly, add lemon juice and blend on low to incorporate.

    Make sure all ingredients are at room temperature, including the egg, or the mayo might not emulsify correctly.
    I add dried herbs and some chopped garlic for extra flavor. You can spread this on chicken to bake, use as a dip, etc.
    I highly recommend the Whole 30 book. They also have a cookbook, too, besides the original. It can do wonders for blood pressure, sugar levels, energy, cholesterol levels, etc. Helps you lose weight without trying and kicks the sugar demon out.

    Liked by 1 person

  18. copperchief says:

    My absolute everyday health care is homemade Dandelion tea and cayenne pepper. Dandelion, as maligned and unassuming as it is, is hands down a complete and total gift from our Creator. It is tremendously rich in most of the vitamins and minerals the human body needs to maintain good health and comes very close to being a “complete” food because of this reason. Dandelion detoxifies your entire body and is an excellent anti-inflammatory agent as my joints can attest to. Excellent for the liver, kidneys, and intestines, it keeps the PH of the body in balance. Cayenne, and indeed, anything that contains capsicum, is a God send for the cardio vascular and circulatory system and contributes much to cell regeneration. These two foods are easily available and/or grown and what I refer to as my “Magic Bullet”. It is because of them that I am rarely ill and even if I happen to catch a little something, it is never severe and over with quickly.

    Just a note: The Dandelion tea I make is what is called a “decoction” because it is boiled down for over an hour or so until it reaches a very condensed form. One should end up with about 2- 2 1/2 gallons or so when done properly. I would suggest only drinking a glass or two a day as it is quite powerful and too much can cause a very “relaxing” effect (though harmless) for the bowels, lol.

    Homemade Dandelion Tea

    *8-10 whole Dandelion plants, roots and all, from an area not heavily trafficked and not exposed to any herbicides, pesticides, chemicals, etc.
    *Fill 4-5 gallon pot with purified water and place in thoroughly washed Dandelion plants
    *Cover to start a good boil and allow to boil for 1-2 hours until half water is evaporated and the water is an amber color.
    *Strain and enjoy daily!

    **As a footnote, I’d like to include this article to address the many misconceptions people have about what causes chronic illness.

    Liked by 4 people

  19. 6x47 says:

    Homemade bleu cheese dressing (low carb). So much better than store bought: No added sugar and no funky “whang” bottled dressing often has.

    1 container bleu cheese crumbles
    1/4 cup light tasting olive oil

    Pour bleu cheese crumbles and olive oil into a wide mouth jar; muddle lightly to dissolve a small amount of the cheese into the oil.

    Add: 1 cup each mayonnaise and sour cream
    3 tbsp white wine vinegar (or lemon juice)
    1 tbsp pepper
    1 tsp salt

    Mix well (stir or shake). Allow to sit in refrigerator overnight so flavors have time to blend.

    Experiment with different brands of bleu cheese, some are better than others. Adjust the ratios of ingredients to taste.

    If dressing is too thick add milk or cream to thin.

    Liked by 2 people

  20. AJ in CA says:

    Cabbage is an amazing superfood for fighting low energy and raising your T-levels. An easy recipe is to put one half to one whole cabbage, 1 or 2 potatoes (depending on size), one half to one whole white or yellow onion (also depending on size), two garlic cloves (whole or cut cut in half), some peppered beef jerky, and distilled water in a slow cooker before going to work and have it for dinner. The jerky will get soft and tasty and add all the salt and pepper you need to season the dish with. Very tasty, very healthy, requires almost no prep work and is guaranteed to give you HIGH ENERGY. A good idea is to add a few chile peppers if you are having circulation issues or add some ginger and turmeric if you suffer from arthritis. Enjoy friends.

    Liked by 2 people

    • freddy says:

      cabbage is superfood. forget lettuce salads covered in pesticides, cabbage is the one for leafy greens cause so many variations of slaws and it does wonders in the gut and system………..i don’t eat lettuce unless it was in a garden……..Little nutrional value and tons of pesticides………

      Liked by 1 person

    • McGuffin says:

      This recipe sounds incredibly easy, delicious AND good for you. Winner!


  21. carrierh says:

    As a health consultant work mostly with diabetics so any cow milk product (lactates) are toxic, grains are high starch sugar staying longer in body, only 2 pcs. fruit daily as fructose is hard for the liver to metabolize, drink those 8 glasses (no more unless extreme sweating job or sport) daily as we are made of 70% water, and you do need beef at least once a month because it is essential to some 4-5 necessary uses in the body, exercise so I teach low resistance and Qi Gong exercises to friends and patients, yes, there are lot of veggies but beans, potatoes are not. Many cannot digest well beans or fresh greens (and I have always loved Romaine and leafy lettuces), and like my mother, prepare food for the week and then not so rushed to fix a decent meal after coming home from work. God gave us more than 300 veggies but try finding more than a few in any market, so grow some yourself, yams are a great food for everyone, carrots can be fixed in so many ways, we eat cauliflower and great baked with mixture of parmesan, garlic powder, salt, pepper and baked until slightly browned, nothing like sauteed sprouts with crisp bacon, lentils or split peas with onion, carrot and ham. Simple things that don’t take a lot of time but are nutrient loaded. No lactaid because your body is already telling you to stay away from cow’s milk!


  22. carrierh says:

    Guess my entries today are not acceptable. Tsk! Tsk! Treehouse

    Liked by 1 person

    • 6x47 says:

      I’ve had some problems posting due to WordPress issues, especially on a mobile device. I submit and it appears to be loading but then it never appears.

      I’ve also had problems posting due to mod not liking my content, but that’s altogether different and follows the “awaiting moderation” flag.


  23. Menagerie says:

    A few random tips. I can’t always spend the money doing this, but if I am having a rushed week, I will occasionally treat myself by buying pre chopped vegetables, especially tomatoes, which I hate chopping. If you can afford to do that, and it will help you eat better, then go for it. Sometimes it isn’t the healthy food in itself that keeps us from eating good, it’s the time it takes to prepare stuff.

    I also like sliced squash, zucchini, asparagus, carrots, and peppers with salsa, a little tzaziki sauce, or hummus. I can have this at parties instead of chips and dip, and still satisfy my snacking crave.

    Two years ago when I was really eating healthy, a great tip I read was to never leave home, no matter how short your trip, without food. Take plenty of fruit, cut up vegetables, some nuts, a string cheese package, or whatever your healthy to go foods are, and water. It will keep you from hitting a drive through.

    I am all about easy eating. If it takes too much effort, sometimes I won’t do it. So I also eat power bars occasionally. They are filling and a lot better than a candy bar or burger. My favorites are Clif bars and Kind bars.

    Before giving in and eating a cookie or a fast food lunch, I used to have a standing deal with myself. I would eat two oranges, just because I love them and they are easy to take along if you peel them and put in a baggie. If I still wanted whatever was tempting me after eating my oranges and drinking a glass of water, then I could have it. A lot of the time I didn’t want it after that.

    Liked by 6 people

    • justfactsplz says:

      i absolutely love Kind Bars and buy them at a low price because the boxes are bent, etc. They have been many a meal replacement during my recovery. I keep a box close to me so nobody has to step and fetch it for me

      Liked by 1 person

  24. nyetneetot says:

    Menagerie’s Chocolate Soufflé

    One (1) liter – Jack Daniel’s Old No. 7

    Something involving an oven. Where’s the oven? Here oven, oven, oven. Oh there you are!

    Liked by 6 people

    • Menagerie says:

      Busted! Yep, that’s me. Did I ever tell you (true story here nyet) about my recipe for Guinness cupcakes that also involve Jamisons and Bailey’s? That’s right, three likkers and I get to keep the Jack for nutrition while baking.

      Liked by 3 people

    • CiscoKid says:

      Try this one on Christmas.

      Jose Cuervo Christmas Cookies

      1 cup of water
      1 tsp baking soda
      1 cup of sugar
      1 tsp salt
      1 cup or brown sugar
      4 large eggs
      1 cup nuts
      2 cups of dried fruit
      1 bottle Jose Cuervo Tequila

      Sample the Cuervo to check quality. Take a large bowl,
      check the Cuervo again, to be sure it is of the highest quality,
      pour one level cup and drink.

      Turn on the electric mixer. Beat one cup of butter
      in a large fluffy bowl.

      Add one peastoon of sugar. Beat again. At this point
      it’s best to make sure the Cuervo is still ok, try another
      cup just in case.

      Turn off the mixerer thingy.

      Break 2 leggs and add to the bowl and chuck in the cup
      of dried fruit.

      Pick the frigging fruit off the floor.

      Mix on the turner.

      If the fried druit gets stuck in the beaters just pry
      it loose with a drewscriver.

      Sample the Cuervo to check for tonsisticity.

      Next, sift two cups of salt, or something. Who geeves
      a sheet. Check the Jose Cuervo. Now shift the lemon juice and strain
      your nuts.

      Add one table.

      Add a spoon of sugar, or somefink. Whatever you can

      Greash the oven.

      Turn the cake tin 360 degrees and try not to fall

      Don’t forget to beat off the turner.

      Finally, throw the bowl through the window, finish the
      Cose Juervo and make sure to put the stove in the wishdasher.
      Cherry Mistmas !

      Liked by 5 people

    • justfactsplz says:

      A great cure for what ails ya.

      Liked by 1 person

  25. harrietht3 says:

    Low FODMAP, moderate carb, and high protein:

    1/2 cup uncooked Quinoa
    Cook according to package directions.

    1 green bell pepper – chopped, roughly 1-inch squares
    1 red bell pepper – same as above
    1 large zucchini – same as above
    1 stalk celery – slice into half-inch disks
    (Diced jalepeno or fresno chili if opting for more heat)
    2 Tablespoons olive oil, peanut oil, or avocado oil
    Salt and pepper
    Saute the above until tender yet with the zucchini still having some subtle crunch – on low that would be about 20 minutes. Empty cooked veggies into large serving bowl.

    1 pound frozen uncooked peeled shrimp — 20/25 count (I get mine from Trader Joe’s)
    Thaw for a few hours on countertop. When just thawed, rinse shrimp and cut each one into thirds, essentially bite-size pieces. Add a bit of olive oil to uncleaned veggie skillet and cook on med low heat (pan should barely sizzle at first) until done, from 4-5 minutes. Do not overcook. Add cooked shrimp to bowl of veggies.

    Your favorite vinaigrette. I make mine with olive oil, white wine vinegar (or other) and of course dijon mustard, salt and pepper. (I also add different seasonings, such as dried tarragon, herbs de Provence, dill, oregano, marjoram, basil, or ancho chili powder, depending on which ethnic flavors I’m going for this time around; if Mexican, I leave out the dijon.)

    Final assembly: Add cooked and somewhat cooled quinoa to bowl of veggies and shrimp, mixing well. Pour over desired vinaigrette, of which you’ll need at least 1/4 cup (quinoa soaks it up fast).
    Toss and serve. Tastes great cold as leftovers, too.

    Note: If you’re not counting carbs, double the amount of Quinoa, from 1/2 cup to 1 cup uncooked.

    This is my own creation. I love it and plan on using the basic idea with a whole host of other proteins, such as diced chicken, sausage, ham, and small beef strips. Oh yes, one could go crazy with other seafood options: halibut, sea bass, fresh salmon.

    Liked by 1 person

    • BAM says:

      This looks interesting, a bit like stir fry over quinoa. However, I would advocate thawing any fish in the refer though for health and safety reasons.

      Liked by 1 person

      • harrietht3 says:

        Good advice.

        And for those trying to cut carbs, replace your bread, food-delivery system with endive leaves — especially great for all your favorite protein salads: tuna, chicken, ham, etc.


  26. BAM says:

    Here’s a recipe I like to make in warmer weather as it is a lot lighter than regular chili. You can change the veggies according to what is available. If it’s too spicy, you can cut down on the spices.


    2 c cooked beans ( 1- 15 oz can cooked beans or 1/2 c dried pinto or other beans soaked and cooked)
    1/4 – 1/2 lb hamburger or sausage or equivalent left over beef or pork
    Oil, 1- 4 Tbs
    2 med onions, chopped
    2 bell peppers, one can be colored, chopped
    4 c cubed peeled zucchini, or mixture of zucchini and eggplant
    6 mushrooms, grated (or sliced) If grated, they look like ground meat.
    1 large carrot, gated, cubed or sliced.
    1 – 28 oz can tomatoes undrained, or 4 c fresh, peeled; cut up if necessary
    1 – 4 jalapeño, Anaheim or other mix of hot peppers
    4 cloves garlic, minced or equal garlic powder
    ( up to 1 c corn, fresh, frozen or canned)
    Small Bay leaf
    3 – 4 Tbs chili powder
    1 tsp cumin
    1/4 tsp cayenne
    Pinch of smoked habanero chili powder if you have it
    1 or 2 tsp chicken bullion, low sodium is ok

    Pre soak beans before hand. Cook beans while making chili base or make earlier.
    Brown meat on med to med low heat if not using left over meat. Add oil, amount depending on how much you need. Add onion, mushrooms and pepper. Let soften. Add everything else, 2 – 4 cups of water, or more,, basically til it looks right. Bring to the point where it starts to simmer, cover and let cook for at least 30 min to get flavors to meld. Add drained cooked beans, heat to simmer, then it’s ready.

    Liked by 1 person

  27. MaineCoon says:

    I highly recommend subscribing to Mother Earth Living e-newsletter (free). Each newsletter focused on either recipes or using simple natural items for cleaning.

    The website below has tabs for Food & Recipes, Healthy Home, etc. It’s a great resource.

    Liked by 1 person

  28. B Woodward says:

    I read the topic to be an invitation for information for diabetics, heart patients, those who want to take care of themselves, etc. “Anonymous” posted a youtube video, “Trump Will Disclose Age Reversal, Free Energy, and Quantum Tech.” Anonymous stated that President Donald Trump issued a highly classified Memorandum soon after his inauguration ordering the release of group of classified patents concerning anti-aging and health, along with free energy technologies.The Memorandum would declassify over 1000 patents from a pool of over 5000. Most of the 1000 patents deal with anti-aging and health technologies, yet some deal with material science and biochemistry and a few involve free energy inventions. These technologies are widely used in a number of secret space programs, and the patents dealing with these have been repressed under national security orders. However if you don’t want to wait for these technologies, there are some alternatives that you might find helpful now.

    Dr. Michael Greger is a licensed general practitioner specializing in clinical nutrition and is a founding member and Fellow of the American College of Lifestyle Medicine. He is the author of the NY Times Best Selling book, “How Not to Die.” He states, “Did you know there are diets proven to not only prevent and treat but reverse our #1 killer, heart disease, along with other deadly diseases such as type 2 diabetes and high blood pressure? Yet doctors get little if any formal nutrition training in medical school, graduating without some of the most powerful tools available to stop the chronic diseases that remain our leading causes of death and disability.” Find out what the latest science is saying to help you make the healthiest choices for you and your family.

    Dr. Mark Sircus, Ac. OMD, DM(P) is a doctor of oriental medicine and acupuncturist. Dr. Sircus’ methods are based on medical science and clinical experience, including experiences of doctors from around the world who have been practicing brilliant medicine. Based on his research he has distilled many divergent medical systems into a new form that he has coined Natural Allopathic Medicine. It focuses on pH management, cell voltage, magnesium and iodine medicine, cannabinoid medicine, carbon dioxide medicine, re-mineralization of the body, increasing oxygen transport and oxygenation of the tissues, opening up of blood vessels, saturation and healing of cells with concentrated nutrition via superfoods, breathing retraining, detoxification, etc. People with limited funds can make use of this protocol to inexpensively treat many health problems.

    Shane Ellison, aka the People’s Chemist, is an award-winning chemist and former big pharma drug designer. He is the author of the book “Over the Counter Natural Cures, Expanded Edition” His book and his blog lay out many natural ways to heal. Shane says, “As a medicinal chemist, I ignored my suspicion that inexpensive, natural products could replace most of today’s most popular medications for blood pressure, heart disease, diabetes, depression and even cancer. Drug design paid well and kept me comfortably isolated in a high-tech lab to help me bend and twist matter at will. The last thing I wanted to think was that my creations could be easily rivaled by inexpensive, nutritional supplements. But over time, experience confirmed my suspicion as fact.” Shane quit his drug-designer career because he was disgusted with Big Pharma’s willingness to ignore nutrient logic as a viable and inexpensive alternative to drugs. Only nutrients can overcome nutrient deficiencies, not drugs. The big drug companies would investigate and prove the value of these nutrients and then cover up the information and try to mimic these natural substances with synthetic and expensive drugs that could be patented. These synthetic drugs are not as safe, effective, and powerful as their natural counterparts. His Over-the-Counter Natural Cures book can be found in bookstores or online.



  29. Menagerie says:

    A lot of comments are landing in the trash bin because they have words on the blacklist. I’m checking it as I am able, but have to leave for a few hours. I’ll fish out your comments as soon as I can!

    Liked by 1 person

  30. milktrader says:

    Blacklist word must be “reeb” spelled backwards. That’s two posts with that word that didn’t make it.


  31. Dawna says:

    This is a wonderful idea! I am in need of this. Thank you😃


  32. Sunshine says:

    A no-cook tomato pasta sauce:
    1: Put cooked pasta in a bowl.
    2: In another bowl, put chopped italian tomatoes, chopped garlic, chopped fresh mint – basil – oregano – parsley.
    3: Pour olive oil in a microwave container and heat in microwave till very hot.
    4: Remove and pour over no. 2 (you’ll hear it sizzle).
    5: Pour no. 2 over no. 1

    Liked by 2 people

  33. fuzzi says:

    Nice idea!

    I’ve developed a lot of issues with food, not allergies but inflammation reactions to eating certain things. Most of the so-called “healthy” suggestions will not work for me.

    You can do a web search for “inflammatory” and “anti-inflammatory” foods, but here’s a basic guide I use:

    Nightshades (tomatoes, potatoes, eggplant, peppers) 😥
    Citrus except pineapple
    Corn, in any form
    Sugar, in refined form
    Artificial sweeteners
    Processed foods
    Milk and milk products

    Good (anti-inflammatory)
    Sweet potatoes
    Greens (collards, kale, spinach)
    Brown rice (you get used to the different texture, and then white rice is no longer yummy)

    The recipe I’d like to share is for bone broth:

    You’ll need:
    Meat bones (can have meat on them, but not necessary)
    Water (I save “vegetable water” in jars in the refrigerator, or in plastic containers in the freezer, and have used the “water” from canned vegetables on occasion)
    Pepper corns
    Apple cider vinegar

    You can roast the bones in the oven, or leave them raw, doesn’t matter.

    Put bones in crockpot, and cover with water and/or leftover water from cooking vegetables
    Add 5+ peppercorns
    Add 1 Tablespoon apple cider vinegar (this helps draw out nutrients from the bones)
    Cover, put on low heat, and let simmer for 24 hours
    Let cool slightly, then strain into clean stock pot (I use both a colander, and a fine strainer to get any floating “scum”)
    Put broth back into rinsed/washed crockpot, add a little water and vegetables, and if you like, celery leaves, rosemary, other herbs
    Cook on low until vegetables are tender, add salt to taste, and enjoy!

    You can pour the cooled/strained broth into freezer-safe containers and freeze for later use. I cook an entire turkey carcass after Thanksgiving and Christmas dinner, and have lots of turkey broth for months!

    Whenever I’m getting sick or feel run-down I take some broth out of the freezer, add veggies and warm up. I feel like my eyes are opened up wide after drinking some.

    Note: do NOT add the celery leaves before the broth is almost finished, as they can make it bitter if they cook too long. Cut up celery stalks are okay, though.

    Liked by 1 person

  34. fuzzi says:

    Uh oh, my post is not showing…admin? 🙂


  35. Sandra-VA says:

    Great thread!

    Here is my new favorite Chicken recipe – healthy, easy to fix and delicious:

    1 chicken, cut into 8 pieces (or use skinless chicken breasts cut into 2 or 3 pieces ea).

    Dredge chicken in flour – I season flour with a little salt and pepper
    Brown chicken in olive oil or vegetable oil as you prefer. Set aside.

    In a large sauce pan add the following:

    2 10oz cans diced tomatoes
    1 10oz can diced tomatoes with green chilis (can be omitted)
    Generous dash of sweet basil
    1 or 2 cloves of crushed garlic (I use a garlic press)
    1 large green pepper, diced
    1 small onion (or a couple of shallots) diced
    1 cup chicken broth
    Salt and pepper to taste

    Optional: small sprinkle of cayenne pepper to spice things up and/or 1tsp curry powder

    Add the chicken parts on top of the sauce and cover

    Bring to a boil then immediately reduce to low heat

    Simmer for about 30 minutes (or until chicken is cooked through).

    Serve over rice (I like to add a few strands crushed saffron and a little butter to the rice as it is cooking).

    Liked by 2 people

    • Sandra-VA says:

      I knew I would forget something!

      Also add 2 sticks celery, diced and 2 bay leaves to sauce mixture.

      I usually forget them when I cook this recipe too 😀

      Liked by 1 person

    • Sandra-VA says:

      OMG! I cannot believe it… I forgot something else LOL!

      Instead of chicken broth, add 1/4 cup white wine (it is much better with the wine).

      Liked by 2 people

  36. Kathy says:

    SALAD SHORTCUT: I am a fan of FoodSaver’s accessory tool for wide-mouth mason jars. It’s great for keeping many “prepped” veggies fresher longer.

    I serve a lot of slaw in summer months but don’t need to shred cabbage every day — just fill half-gallon mason jars, process with the FoodSaver, “pop” the top to remove what I need, then re-process with the FoodSaver vacuum accessory. If careful, the flat lids can be re-used multiple times.

    This technique can also be used to make a week’s worth of salads in smaller jars. Lots of helpful info at:

    Liked by 1 person

  37. kellyseamus says:

    Recipes are great but they must be done in conjunction with the elimination of all refined sugars, vegetable oils, grains and legumes. Just finished a great book, “Primal Fat Burner: Live Longer, Slow Aging, Super-Power Your Brain, and Save Your Life with a High-Fat, Low-Carb Paleo Diet” by Nora Gedgaudas.


  38. Joe says:

    This is not easy, but I recommend the GM or General Motors diet, personally.

    For the last over 25 years, I have several times per year done this diet. It last for a week. Sometimes I do it several weeks in a row. I complete this diet generally every several months.

    I really lose 1-15 pounds in a week. One caution with this diet is: eat as much fruit and veggies as you can. Have them already cut up and ready days in advance. DO NOT STARVE YOURSELF.

    I find it cleanses my body, literally. If I have acne, it is gone after a week or two of this diet. I sweat more on this diet. This may be in my head, but I think I can feel my pores opening up and letting the “bad” out when I do this diet.

    I think that sometimes the weight that we are carrying in our bodies is really just undigested meats. This is hard to do, but this diet will remove those things from your intestines!

    I find I am more “spiritually” in tune during this diet.

    Here is a link to the diet:


  39. Mary McLoughlin says:

    In June, I flew to the East Coast from California to see our grandson’s college. My husband, age 80 stayed home. I was gone 8 days, and when I came home he said that he wasn’t feeling well. He was having trouble breathing. We went straight to the ER and they diagnosed excess fluid. He had gained 11 pounds in that week.
    He loves Diet Coke but I never keep it in the house, and I restrict salt in our diet. While I was gone, he ate 3 meals a day at restaurants and had Diet Coke at EVERY meal. So, in addition to the heavy salt used in the restaurants, he was getting a ton of sodium in the Diet Cokes. He literally overdosed on cokes. Fortunately, diuretics and home cooking quickly solved the problem, but I think that a lot of people look at diet soda as harmless as drinking water. NO! Watch that sodium intake!

    Liked by 2 people

    • fuzzi says:

      Diet soda is bad, bad, bad. You’re better off drinking the corn syrup beverage than the diet toxin.

      Sierra Mist was a lemon soda that used to be made with cane sugar instead of corn syrup. I could occasionally sip some to help settle my stomach, but no more…they changed the name and switched the sweetening ingredient to corn syrup. I’ll occasionally take a sip of my dh’s Mountain Dew “Throwback”, which is made with cane sugar. The taste is lighter, more delicate, and not as sweet.


      • stella says:

        I think they still make coca-cola in Mexico with sugar, and sell it in specialty stores here. I think Costco carries it in some areas. I don’t drink soda at all, but that is a personal preference.

        Liked by 1 person

      • stella says:

        By the way, the purpose of the thread is to share recipes and tips in a positive way, NOT to lecture other Treepers about what they should and shouldn’t eat or drink.

        Liked by 1 person

  40. zephyrbreeze says:

    Working with a professor of nutrition science, she helped save my husband’s life from flesh-eating bacteria in the last few months. He will continue to be on a vegan diet for the next year to get and keep his blood sugar under control. His favorite dish:

    Portabella Mushroom (Burger)

    One large Portabella Mushroom sauteed in ghee (clarified butter)
    Garlic salt
    Italian Herbs sprinkled over sauteed mushroom
    Red pepper flakes sprinkled
    Humus heated and dollop put in center of mushroom.
    Served hot.

    The texture on this is amazing.


  41. Jacqueline Taylor Robson says:

    Buffalo Chicken Zucchini Boats
    High protein, low carb, only 4 ingredients.

    4 Zucchini (small to medium) Cut in half lengthwise, hollow out with a spoon leaving 1/3 ” thick.
    1 Lb Ground Chicken
    1/2 C Hot Sauce ( I use Frank’s Red Hot Original)
    1 C Mozzarella Cheese.

    Preheat oven to 400 degrees F. Spray a 9×13″ pan.

    Heat a non-stick skillet to med-high heat and add chicken, breaking it up with a wooden spoon and frying for 7-9 minutes till cooked. Add hot sauce and turn off heat.

    Place Zucchini into pan cut-side up and stuff with chicken mixture. Sprinkle evenly with cheese. Cover with foil and bake for 35 minutes.

    Makes 4 servings of 2 Zucchini Boats at a little less than 400 calories per serving.
    I usually add some onion and mushrooms with the chicken when cooking, but I never follow most recipes exactly.

    I usually serve this with a green salad. DH could eat all 4 servings himself! He’s a skinny dude with 2 hollow legs!

    Liked by 1 person

  42. Joan says:

    One of the very best things I have done recently is to stop eating all processed foods.

    Liked by 1 person

  43. Erika says:


    My vegetable garden feeds two households (5 adults, 2 teenagers).

    Right now we are eating lettuce and kale, almost everyday.

    I am also growing radishes (red and white), carrots, red cabbage, red tomatoes (beefstake, plum, cherry, grape tomato), yellow tomatoes (plum, cherry), potato (yellow and purple), zucchini, beet, cantaloupe, onions, chinese taro root and several herbs such as basil, dill, oregano, cilantro, and parsley. I also have a cherry, apple and cherry apple tree, as well as several grape vines, fig plants (black), blackberries, yellow berries, currant berries and gooseberry plants. Oh, and citrus (small garden planter), as well as ginger and tumeric. .

    My zone is 3b. My garden is a raised garden. In terms of garden size, I believe it is 3×5 meters. We have expanded over the years. The herbs I grow in pots, and with the exception of the fig, citrus, ginger and tumeric that are in planters, and the fruit trees/berry bushes, everything is grown in the garden.

    What I grow, if it is not eaten right away, it is dried, canned, preserved or frozen.

    In terms of expense, I spend about $14-20 dollars per year in soil (manure, top soil, 3 mix soil), and another $20-30 in plants. I spend less, if I remember to grow things early (from seed), more if I don’t.

    And I also compost which helps bring down expense in buying soil, etc.

    My garden, this is a hobby. My past neighbours were these wonderful Italian couple, who unfortunately were not able to have children. They encourage my interest, my parents helped me build it, and now my family enjoys all the food from the garden.


    Liked by 2 people

  44. Steele81 says:

    One major change we have made is Juice Plus. It is vegetables and fruit in a capsule or gummy. Not cheap but worth the money. Cholesterol is down and I’m just about to quit the thyroid med I have been on since chemo 13 years ago. DH has hemochromatosis and his ferratin levels have stayed around 20 since he started taking it.
    I also got an instapot for Christmas and I love cooking stuff in it. Like my old pressure cooker but better and so much safer.
    Wishing God’s blessings on all the treeper people!


  45. winky says:

    Came across this web-site the other day and I really liked some of the recipes because they were definitely recipes that are for weight conscious and heart healthy. Some of the recipes sounded good but a lot of times I do not follow a recipe……I just get my own ideas and create my own.


  46. ecmarsh says:

    The best bowl of Oat Meal.
    Oats are non GMO, no chemicals, and are processed only with steam. Nothing added unless you get one of those packets of flavored instant.

    1-cup “Old Fashioned oats”. Any brand but Quaker (Pepsico)
    1-cup water
    Dash of salt

    Bring the water to a rolling boil, quickly stir in the oats, Shut off burner and slam on the lid.
    Wait 5 minutes

    Scoop it out in your bowl and add whatever stuff to it you like.

    Liked by 1 person

    • Kathy says:

      One of my grandmothers made oatmeal this way all her life. But when she reached her mid-80s, she made a slight change so it would be gentler on her system (by soaking the dry oats in the cooking water overnight).

      Liked by 1 person

  47. amwick says:

    I wrote this in the morning, but I had a wordpress problem..

    I recently lost a bunch of weight. My clothes fit again, and I feel much better playing tennis. Last year(or so) I went through some life stress, mostly involved with moving my stuff three times, and my clothes all “shrank” in the process. I joked about it being the salt air, I joked about it being the mountain air, but it boiled down to bad habits, eating and drinking a bit too much, day after day and it added up.

    Last November, I decided to change. I decided to let my body find its “happy weight”. Basically I gave up some alcohol, snacks and sugary stuff, and diet soda. I gave up my afternoon cocktail hour(before dinner wine) and focused on smaller portions of the things I love. But, and this was important, I did not give up the occasional lunch or dinner out with friends, I just looked at smaller portions (again) and skipped the cheesecake. My point is this long range plan worked for me, but every person is different. My husband, seeing how these lifestyle “tweeks” worked for me, pretty much got on board. He went from about 211 to 180… and now feels like he can go to the beach without a shirt. For him this is YUGE!

    I have been thinking for a while about a recipe… but I just wanted to advocate for one home made item, because the store bought version is loaded with sugar and salt.. so here goes:

    Drumroll, please! Home made peanut butter

    I buy unsalted, dry roasted peanuts, throw half a jar in a small ninja and blend. No salt, no sugar, and this lasts in the frig. Ok, it is an acquired taste, it may be a bit bland, but give it a chance. A small amount on some really delicious whole grain bread is satisfying. Compare this to a normal sandwich, even using whole grain bread and say deli ham, or even deli turkey… Dh and I had a deli meat type sandwich almost every day at lunch… we stopped that too. You can add roast almonds, you can blend roasted almonds for almond butter, you can add sunflower seeds, I just try and avoid salt.

    I also started making bread (with the help of a bread machine)… long story, but a small slice toasted is delicious, and again, you use good ingredients and avoid all the stuff in store bought…

    Sorry this was so mundane.. my suggestion,,, peanut butter on toast for lunch… 🙂

    BTW making the PB is easy.. it only takes a few minutes, really!

    Liked by 1 person

    • Lanna says:

      Try walnut butter. Walnuts are high in healthy omega 3 fats. Use whatever quantity fits in your blender, toast half and leave half raw. Blend until smooth and creamy.

      It’s great on celery too, and if high blood pressure is an issue, eating 4 ribs of celery daily can really improve your numbers. (The best way to make celery last longer is to wrap it in foil and refrigerate. This works for lettuce too.)


  48. reenahovermale says:

    Mimi’s Noodles – Depression Era feed-your-family-goodness

    3 parts – Noodles, chicken, and gravy

    Noodles: 1/4 pound of flour (2 cups)
    a tiny bit of salt
    as many egg yolks that will make a stiff dough (Usually 4 or 5 large.)

    Pour the flour on the table. Make a ‘well’ or a ‘hole’ in the middle. Sprinkle the salt. Pour in about 4 to 5 egg yolks then begin to fork the flour into the eggs. Add more flour or eggs if too wet or dry.
    Roll very thin on a very well-floured area, dust both sides with flour then let dry for 4 hours or until dough isn’t sticky. After it’s dried, roll into a tube shape from a long end to the long end, then using very sharp knife, cut slices the shape of a finger-breadth’s noodle. (Mimi called this making pinwheel noodles.)

    Chicken: 1 medium whole chicken

    Boil a medium chicken whole. Get you a big pan with a lid. Add the chicken. Put the lid on and set to boil. Let it boil, (adding water if necessary over time), until the meat is falling off the bones. Take the chicken out of the broth, (and make sure you save that broth), pick the bones out and all the innards and discard. Put meat back in broth and turn that burner back onto boil. Add your noodles. Once it hits boiling, put the lid on and turn that dial back to simmer. Cook for 15 minutes.

    Gravy: Broth from your cooking
    chicken bouillon

    Take 2 cups of that broth out of the pan then put in a skillet. Add a tsp of chicken bouillon to it, (not needed, but boy does it liven it up). Take 3T cornstarch and mix with a little bit of cold water then add to the stock. Bring that stock to a boil then turn it down to a little under medium and cook until thick. (Sometimes I make 2 batches of this gravy depending on how many mouths.)

    Drain your noodles and chicken out of the broth, put in a bowl and pour that gravy over, under, and in between. Add salt and pepper.

    Liked by 2 people

  49. winky says:

    I love lemon and I love chicken so I love the following.

    Saute thinner chicken breasts in olive oil….take breasts out and throw in garlic and mushrooms (if you like mushrooms), parsley,…..saute. After that throw in some chicken broth, white wine?, and lemon juice to taste. Go easy with the lemon …it gets a little tart. This tastes great with sautéed spinach in the same sauce or asparagus or broccoli or a little pasta or rice or quinoa or whatever……a salad tossed with olive oil and balsamic is nice too…..Mmmmmmmm!

    Liked by 1 person

  50. amwick says:

    This is wonderful, hot or cold…
    Cauliflower soup
    Take one head of cauliflower and cover with water.
    Throw in a smallish potato.
    When it is cooked, really soft, put everything in a blender,
    with a tablespoon of flour, and a tablespoon of butter.
    Blend ..make it creamy.
    Add salt and pepper to taste.

    You really do this by feel. Cauliflower comes in different sizes, so exact measurements are difficult.

    Liked by 1 person

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