Sugarless Cooking and Baking

For those of us who are sugar sensitive, refined sugar is most certainly a drug and can ruin our lives. For us, a spoonful of sugar IS the drug.

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Location: Vincennes, Indiana, United States

There's really little to know.

Monday, October 18, 2004


"I would suspect just the opposite. Refined sugar is not good for any creature," seen on a hummer website.

My name is Cher, and I am a sugar addict . . . and it's good to know that my addiction has NOTHING to do with willpower and everything to do with body chemistry. Brain chemistry to be exact. Over 5 years ago, I was one sick woman. I was dealing with physical and emotional problems that, as I eventually discovered, were directly linked to my sugar consumption. I was living with depression, obesity, joint pain, lack of focus, low self-esteem and on and on and on. Then I discovered Dr. Kathleen DesMaisons and her Radiant Recovery program. Through her books, Potatoes Not Prozac, The Sugar Addict's Total Recovery Program, and Your Last Diet, I learned that I wasn't going crazy. I'm sugar sensitive and that before anything else, I had to heal in order to regain my life. Dr. DesMaisons' books can be found at by doing a simple book search under her name.

For me Dr. DesMaisons' program isn't another diet, or gimmick, or fad, it's a way of life that I have been living for more than 5 years. It's a life without refined or natural sugars or artificial sweetners. It's a life without white flour, white rice, and skinless potatoes. It's a life of abundance. It's about relearning to eat 3 meals a day spaced evenly. It was learning to eat a breakfast of protein, complex carbohydrate within an hour of waking - EVERY DAY. And once I learned all that, I learned to love and accept myself for who I am. But that's another story for another blog.

Cowboy Junkies

This summer at a Cowboy Junkies show in St. Louis, the band dedicated the song Cold Tea Blues to me. It's my username on a few webboards that I like to call home. It's also one of my favorite songs of theirs and having it dedicated to me was sweeter than any sugar I used to consume. It's a simple song, really:

Cold Tea Blues
(Michael Timmins)

If I pour your cup
that is friendship.
If I add your milk
that is manners.
If I stop there,
claiming ignorance of taste,
that is tea.

If I pour your cup
that is friendship.
If I add your milk
that is manners.
If I stop there,
claiming ignorance of taste,
that is tea.

But if I measure the sugar
to satisfy your expectant tongue
then that is love,
But if I measure the sugar
to satisfy your expectant tongue
then that is love,
sitting untouched and growing cold.

* * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * *

How many of us have expectant tongues? Sugar is deeply ingrained in our lives. It's in almost everything. It's not enough now to look at sugar or carb grams in things we buy, but looking, really looking, at ingredients lists for sugar sensitive folks is a must. Sugars are disguised as many things: sugar, high fructose corn syrup, dextrose, maltodextrose, fructose. Did you know that it's almost impossible to find a can of peas without added sugar? So, you may be thinking, "It's impossible to live a sugar-free life." However, I'm here to say it isn't. I've been living that life for over 5 years. I have made the choice to eliminate sugars and whites from my diet and am much better for having done so. The benefits far outweigh the sweet of the sugar and being chained to it.

Carbohydrates are needed as a fuel source; however, there is a huge difference of the type of carbs that a sugar sensitive person uses. Let's compare sugar to lumber. Simple carbs are much like pine in that like pine, they burn hot and fast and are gone. Complex carbs are comparable to oak burning hot and steady and are long-lasting. That's the type of energy source that I need. Simple sugars may cause a quick 'fix,' but when they burn out, the crash is hard.

Within this blog you will find recipes created, adapted and borrowed by me that help me to live the sugar-free life. There are meat dishes, vegetable dishes, salads, breads and even desserts. So, if you are sugar sensitive, diabetic or simply want to limit your intake of refined things, you might just find a recipe or two to fit your life.

Sugar Sensitive Recipes


Cher’s Antipasto

1 can artichokes
1 jar queen-sized black olives
1 jar queen-sized green olives
1 package Feta cheese, broken into chunks
garlic pepper, to taste
cold-pressed virgin olive oil (enough to coat the other ingredients)

Combine artichokes, olives and Feta, sprinkle with garlic pepper and drizzle with olive oil. Mix well.

Serve chilled.

If you are watching salt intake, you may want to limit the amount of the antipasto you eat.

Feta Pecan Spread

1 package feta cheese
1/2 cup pecans
1/2 cup plain yogurt
1/2 tsp garlic, minced
1/2 tsp dried marjoram
pepper, to taste

Break feta into chunks and add it and pecans to food processor and chop or pulse until mixture resembles a medium-fine crumb. Don’t over process as it will turn into a paste. In a bowl, combine yogurt, garlic, marjoram and pepper and mix in the feta-nut mixture. Add more yogurt, if needed, to thin. Spread will thicken in refrigerator.

The spread is good as a dip for raw veggies or as a topping for whole grain crackers. It’s also great to stuff into celery and olives.

Spicy Nuts

2 tsp ground cinnamon
1/2 tsp ground allspice
1/2 tsp seasoned salt
1/4 tsp ground nutmeg
1/4 tsp ground pepper
1 egg white
3 cups mixed nuts (1 cup each cashews, pecans, & macadamias [could also use almonds])

Preheat oven to 250 degrees Fahrenheit. Combine spices, salt and pepper in medium bowl, set aside. Beat egg white until foamy. Add nuts to egg white, tossing to coat. Add spice mixture, toss to coat nuts evenly.

Spread nuts on a greased baking sheet in a single layer. Bake 1 hour, stirring once. Cool slightly and separate. Cool completely and store in airtight container up to 2 weeks.

This recipe was adapted from a McCormick's recipe pamphlet.

Stuffed Celery

1 stalk celery
1 8-oz. package cream cheese
garlic powder
onion powder

Clean celery and let dry. Cut into 3-inch lengths. Blend cream cheese with enough milk to make a spreadable consistency. Add garlic and onion powders and blend until well mixed. Stuff celery and chill until ready to serve.

Stuffed Green Olives

1 10-oz. jar pimento stuffed queen olives
1 recipe Feta Pecan Spread

Remove pimento from olives and stuff with Feta spread.


Basic Whole Wheat Biscuits

*2 cups whole wheat or spelt flour
4 rounded tsp. baking powder
1/4 cup milk powder
1/2 tsp. salt
1/3 cup canola oil
3/4 cup milk

Sift dry ingredients together. Blend in oil to make a mix that resembles cornmeal. Make a hollow in the mixture and add milk mixing with a fork until well incorporated.

Turn out on a floured board and knead lightly approximately ten times. Pat dough to an inch thickness and cut with a floured biscuit cutter or small drinking glass. Bake in a 450 degree Fahrenheit oven for 20 minutes.


Omit the milk and add 3/4 cup plain yogurt.
Substitute 3/4 cup buttermilk for regular milk.
Decrease oil to 1/4 cup and add 3/4 cup shredded cheddar cheese for cheesy biscuits.

*I like mixing 1-1/2 cup whole wheat or spelt flour with 1/2 barley flour.

Cheesy Buckwheat With Green Chilies

4 cups cooked cream of buckwheat
1 cup chopped onions
1/2 cup butter
1 cup sour cream
1 cup ricotta cheese
1 tsp. salt
1/2 tsp. pepper
2 cups (8-oz.) shredded sharp cheddar cheese
1 4-oz. can green chilies, chopped

Preheat oven to 375 degrees Fahrenheit.

Cream of Buckwheat

Prepare cream of buckwheat using either milk or water or both. In medium saucepan, bring 2-1/2 cups milk or water and 1/4 tsp salt to a boil. Stir in 1/2 cup cream of buckwheat. Cook, uncovered, stirring frequently, over heat just high enough to maintain a gentle boil, 8 to 11 minutes or until desired consistency.

Makes about 4 servings.

Saute onion in butter then combine with buckwheat, sour cream, ricotta, salt and pepper. In 2-quart casserole, layer buckwheat mixture, cheddar and chilies, repeat layers. Bake, uncovered, 30 minutes, or until bubbly and golden. Let stand 10 minutes before serving.

Makes 6 servings.

This recipe came from a box of Pocono Cream of Buckwheat. For more information about this product, visit

Cher’s Banana-Nut Bread
(adapted from a recipe from Mary Alexander Sumner)


1/2 cup butter
1 pureed, frozen banana (thawed)


2 eggs one at a time and beat well


2 crushed bananas
1/4 cup nuts (preferably black walnuts)


2 cups Arrowhead Mills Oat Bran Pancake/Waffle Mix
1 tsp soda

Bake in greased, floured loaf tin in a 350 degree oven for 45 minutes with a pan of hot water on the bottom rack to help prevent excessive cracking of the top.

Makes 1 loaf.

This is an old family recipe from a family friend. I have modified it to be sugar and whites free. It’s full of fiber from the oat bran but tender and moist. Will be good toasted and buttered.

Corn Cakes

1/2 cup Nunn-Better white corn meal
1 tsp salt
1 cup boiling water
3/4 cup sweet milk
1 egg
1 cup barley, oat or other whole grain flour
2 tsp baking powder

Mix the corn meal and salt in a mixing bowl and pour the boiling water over mixture. Let stand until the corn meal swells, then add the cold sweet milk. When cool, stir in the flour and baking powder and mix well. Add well-beaten egg. Using a 1/3 cup measuring cup, ladle batter on hot griddle and bake until cooked through and well-browned.

Makes 8 cakes.

This recipe was adapted from a bag of Nunn-Better white cornmeal.

Corn Muffins

Preheat oven to 400 degrees F

1 cup Nunn-Better white corn meal
1-1/2 tsp. baking powder
1/2 tsp salt
3/14 cup milk (preferably sour)
3 tbsp. hot, melted shortening (I used canola oil)
1 egg
1-8.5 oz. cream corn (I added this)*

Sift together dry ingredients. Add well-beaten egg and milk (add 1/2 tsp. baking soda if sour or buttermilk is used). Add hot, melted shortening just before baking. Stir in can of cream corn. Pour batter into hot, well-greased muffin tins.

Bake in 400 degree oven for 20 minutes.

*The cream corn does have a bit of added sugar, but it's in such a small amount that it didn't bother me. It also helps make the cornbread moister.

This recipe was adapted from a bag of Nunn-Better white cornmeal.

Fried Brown Rice With Onions

1 cup cooked brown rice
1 tbsp butter
1/4 onion, chopped
slivered almonds
1/2 tsp ground cumin

Melt butter in non-stick fry pan over medium heat. Add onions and nuts and cook until onion is translucent and nuts are browned. Add rice and cumin and cook until warmed through.

Makes 1-2 servings.

Harvest Potatoes

4 medium redskin potatoes, unpeeled and sliced thin
3 medium sweet potatoes, peeled and sliced thin
1 medium onion, sliced
3 tbsp olive or canola oil

Heat oil in skillet or non-stick pan

Add potatoes and onion turning often. Cook until potatoes are soft and golden. Season with salt and ground pepper to taste.

Makes 4 servings

This recipe comes from the magazine, “The Joy of Halloween” published by H&S Media Inc., 1998.

Loaded Mashed Potato Casserole

6 1/2 cups mashed, red-skin potatoes, with skins (about 4 lbs cooked)
1/2 cup milk
1 8-oz. package cream cheese (regular or low fat)
1 cup sour cream (regular or low fat)
2 tsp dried parsley flakes
1 tsp garlic salt
1/4 tsp ground nutmeg
3/4 cup shredded cheddar cheese
1/2 crispy cooked, crumbled bacon (about 12 slices)

Preheat oven to 350 degrees Fahrenheit

Place all ingredients, except cheese and bacon, in a large bowl. Beat with and electric mixer on medium-high speed until potatoes are fairly smooth and creamy.

Spoon mixture into a lightly greased 13"x9" baking dish. Sprinkle with cheese and bacon. If you prefer extra crispy bacon, reserve bacon and sprinkle at the end of cooking.

Cover and bake in preheated oven for 30 minutes or until heated through.

This recipe was adapted from a McCormick's recipe pamphlet.

Redskin Potato Salad

1 - 3 redskin spuds, boiled with skins on
small amount onion, chopped
1/4 tsp celery seed (can use small amount raw celery if you prefer)
enough mayo to make salad as 'wet' as you like
yellow mustard to taste
small amount dill relish

Combine all ingredients until mixed well. Chill and eat. Yummy!!

Makes 1-2 servings.

Yellow Rice

1 cup brown rice, cooked
2 baby carrots, sliced thin
1 stick celery, sliced thin
1 slice onion, diced
1/4 cup frozen peas
1 tsp garlic, minced
1 egg
1 tbsp olive or canola oil
slivered almonds
dash tumeric, for color
dash curry powder
salt and pepper, to taste

Heat oil in wok or non-stick pan over medium heat.

Add garlic to season oil stirring constantly to prevent burning. Add carrots, celery, and onion and sauté until just tender, 2-3 minutes. Add rice and peas and cook until heated through. Add tumeric, incorporating well (remember – just a small amount is all you need for a yellow color to appear). Add a small amount of almonds, the curry, salt and pepper.

Move rice mixture to edges of pan, forming a clear space in center, break egg into center of the pan and scramble, then stir the rice mixture into the egg and continue cooking until egg is incorporated throughout.

Remove from heat and serve.

Makes 1-2 servings.


Breakfast Enchiladas

2 eggs
shredded cheese (mozzarella or cheddar)
salt and pepper, to taste
2 whole wheat tortillas

Beat eggs with salt and pepper and scramble. Divide eggs between tortillas and top with cheese and salsa. Microwave for 45-60 seconds until cheese is melted.

Makes 2

High-Protein Custard

The dry milk increases nutrition in this dish without adding fats. A good get-well idea for a child/adult who is on the mend.

3 cups milk
3/4 cup nonfat dry milk
3 eggs
1/2 tbsp vanilla
dash of ground nutmeg

Preheat oven to 350 degrees Fahrenheit.

In a saucepan combine milk and dry milk. Place over medium heat and bring to a boil, stirring constantly to dissolve dry milk. In a small bowl beat eggs lightly and add vanilla. Pour a small amount of the heated milk into the beaten eggs slowly to temper them. Then stir the eggs into the milk. Pour into custard cups, sprinkle with nutmeg, and place in a shallow pan of hot water. Bake for 40 minutes.

Makes 4-6 servings.

This recipe was adapted from Rodale’s Basic Natural Foods Cookbook, ISBN 0-671-67338-6.

Nutty Breakfast Oatmeal

1 cup milk or water
1/2 cup rolled oats
ground nutmeg
berries (strawberries, blueberries), unsweetened applesauce or 1/2 firm banana
sunflower seeds, pecans or walnuts
toasted, unsweetened coconut
flax oil
maple flavoring

Add oats to milk and heat in a medium saucepan over medium heat until boiling. Turn down heat and cook 15-20 minutes or until milk is absorbed stirring constantly to prevent burning. Remove from heat and add any of the above listed ingredients.

Makes 1 serving.

Peanut Butter Rice Cakes

2 tbsp natural peanut butter
2 brown rice cakes
2 strawberries, sliced

Top each rice cake with a tbsp of peanut butter and strawberry.

I supplement the protein in this breakfast with a couple string cheeses or hard-cooked eggs.

Pizza Breakfast Pita

1 whole wheat pita, split and cut in half
thin-sliced pepperoni, turkey sausage, green or black olives, mushrooms
shredded mozzarella cheese
dried basil
dried oregano

Build the pita starting with meats on bottom and top with cheese and other toppings and herbs, to taste.

Microwave each pita for 60 seconds.

Makes 2 servings.

This makes a fast, easy, on-the-go breakfast.

Steamer Oatmeal With Apples and Cranberries

1/2 cup rolled oats
2/3 cup milk
1/2 apple, peeled, cored and quartered
handful fresh cranberries
cinnamon, ground nutmeg, allspice, dried lemon peel, to taste

Put oats, milk and fruit into basket of electric steamer. Add spices to the flavor basket. Add water to bottom of steamer and assemble. Set steamer timer for 30 minutes.

Add any of the following after steaming: milk to thin, butter, vanilla or maple flavoring, to taste, pecans or walnuts, flax oil, additional spices, if needed.

Makes 1-2 servings.

This is good to make ahead and then warm in the microwave for a quick, easy breakfast along with scrambled or hard-cooked eggs.


Cranberry Chutney

4 Valencia oranges
2 lemons
1 apple
2 bags fresh cranberries
1 container frozen apple juice, thawed, plus 3 containers water
1/2 cup chopped pecans or walnuts
1 tsp cinnamon
1/2 tsp ground nutmeg
1/4 tsp all spice
1 tsp maple flavoring

Mix the apple juice and water in a large stock pot and bring to a boil over high heat. Add the cranberries. Peel and section the oranges and lemons. Peel, quarter, core and chop the apple. Add the fruit, spices, nuts and flavoring to the apple juice and cranberries and simmer over medium heat for 1 hour. Reduce heat to medium/low and simmer for 30 minutes more, or until thick.

This chutney is delicious served with roast turkey or pork. It can also be used as a glaze for squash.

This recipe was adapted from the original recipe of Kathleen DesMaisons, author of Potatoes Not Prozac, The Sugar Addict’s Total Recovery Program, Your Last Diet and Little Sugar Addicts. More about Dr. DesMaisons’ program can be found at Radiant Recovery

Orange Cream Custard

4 cups half and half
4 eggs
1/4 cup powdered milk
1 envelope Knox gelatin
1 tsp vanilla
juice from 1/2 orange
splash fresh lemon juice
small amount orange zest

Heat half and half, powdered milk, and gelatin in saucepan over medium heat stirring constantly until powdered milk and gelatin are dissolved. Add well-beaten eggs, tempering eggs first and continue heating again stirring constantly. Add fresh juices and the zest and heat to a gentle simmer and bubbles form around the edge. Stir continuously to prevent mixture from scalding.

When simmer is reached, continue simmering until the mixture thickens and forms a skim on back of wooden spoon. Remove from heat and pour into small plastic, lidded containers. Cover with a paper towel and cool for about 15 minutes before covering and storing in refrigerator.

Makes 8-9 servings.

This makes a good light dessert. Fresh or frozen cranberries or raspberries could be added to the bottom of the bowl before the custard is added.

Peanut Butter Cheese Cake

1 whole wheat or other whole grain piecrust*


1 8-oz. package cream cheese, softened
1 cup natural peanut butter (no sugar added)
1 12-oz. can evaporated milk (about 3/4 of the can)
1 envelope Knox gelatin
1/3 cup boiling water
splash vanilla
chopped peanuts

Add cream cheese, peanut butter and evaporated milk to a large mixing bowl beating well until smooth. Add the gelatin to the boiling water stirring until dissolved. Gradually add to the peanut butter/cream cheese mixture in a steady stream while mixer is running on low. Continue mixing until smooth. Pour into pre-baked piecrust, sprinkle the chopped peanuts over the top, place in refrigerator and chill.

Makes 8-16 servings depending on size of slices.

*Crust recipe can be found in the dessert section.

Pumpkin Cranberry Nut Bread

4 eggs
1 15-oz. can pumpkin
1 cup canola oil
2 tsp baking soda
1/2 cup yogurt or buttermilk
3-3/4 cups flour (I used 2 cups spelt, 1 cup barley, and 3/4 cup oat bran pancake/waffle mix)
1 container baby food prunes
1 tsp maple flavoring
1 tsp ground nutmeg
1 tsp ground cloves
1 tsp ground cinnamon
1 cup chopped pecans
1 cup fresh cranberries
2 zucchini squash, peeled and shredded

Preheat oven to 325 degrees Fahrenheit. Oil 2 9X5-inch loaf pans.

In a large bowl beat eggs slightly and add the pumpkin, oil, prunes and maple flavoring. Dissolve baking soda in yogurt or buttermilk. Sift flours with spices, and add to pumpkin mixture alternately with soda mixture, blending after each addition. Spoon into prepared pans.

Bake for 1-1/2 hours. Remove from pans. Cool on a wire rack.

Makes 2 loaves.

I place a water-filled 8-inch square baking pan below the pans of bread to help keep the tops of the loaves moist and from cracking.

This recipe is an adaptation of a Pumpkin Bread recipe from Rodale’s Basic Natural Foods Cookbook ISBN 0-671-67338-6.

Spicy Applebutter Cake

1/2 cup butter, softened (no substitutes)
3 large eggs
1/4 tsp maple flavoring
1 pint unsweetened applesauce
1 16-oz. can evaporated milk
2 cups whole wheat or spelt flour
1/2 cup barley flour
1 tsp baking soda
2 tsp baking powder
1 tsp cinnamon
1/2 tsp ground nutmeg
dash all spice
dash dried lemon peel
1/2 cup chopped walnuts or pecans (optional)

Preheat oven 350 degrees Fahrenheit.

In a medium-sized mixing bowl, cream together butter, eggs, maple flavoring, applesauce and evaporated milk. Sift together flours, baking soda, baking powder and spices, add to creamed mixture and beat well. Stir in nuts. Spoon batter into an oiled and floured 9” baking pan and bake in preheated oven for 40-45 minutes or until a toothpick inserted comes out clean. Cool on wire rack before cutting.

Serve with vanilla whipped cream (whipping cream with a splash of real vanilla added).

Makes 9 servings.

Whole Grain Pie Crust

1 cup spelt or whole wheat flour
1/2 cup oat or barley flour
1/3 cup canola oil
8 tbsp ice water

Sift together flours and add oil mixing with fork until it resembles coarse corn meal. Add ice water 2 tbsp at a time until ball forms. Press dough onto the bottom and up the sides of a 9-inch pie plate. NOTE: you may add 1 tsp cocoa powder to the flours to add a hint of chocolate to the crust.

For a recipe calling for a pre-baked crust, bake crust for 10 minutes in a 350 degrees Fahrenheit oven.

This crust can also be made savory to use in quiches, onion pie, etc by the addition of celery seed or other herbs.

This was adapted from Rodale's High Health Cookbook Series, The Good Grains, ISBN 0-87857-524-3.


Pizza Quiche

Preheat oven to 3350 degrees Fahrenheit.

5 eggs
1 8-oz. can tomato sauce
8 thin slices of pepperoni
6 large pimento stuffed olives, sliced
3 slices soft cheese (mozzarella, farmers, provolone)
4 large button mushrooms, sliced
1 container whipping cream
garlic pepper, salt, basil, oregano, to taste
1 whole grain piecrust*

Combine all ingredients except piecrust. Pour into unbaked piecrust. Bake for 40-45 minutes until top is lightly browned and center is set.

Makes 8 servings.

*Crust recipe can be found in the dessert section.


Steamed Apples and Cranberries

4 tart apples, peeled, cored and sliced
1/2 cup fresh cranberries
cinnamon, ground nutmeg, allspice, dried lemon peel

Place apples and cranberries in basket of electric steamer and add the spices to the spice basket. Steam for 15-20 minutes until apples are soft and cranberries have burst.

Makes 6-8 servings.

Turkey Pot Pie

This recipe utilizes ground turkey in place of turkey or chicken breast. It would be a good way to use up left-over holiday bird.

1-1/2 lbs ground turkey (dark or white)
1 package frozen mixed vegetables (carrots, peas, corn and green beans)
1 14-oz. can chicken broth
1 cup milk or cream
3 tbsp oil or butter
3 tbsp flour
poultry seasoning or ground sage or thyme
onion powder
celery seed
garlic pepper

Preheat oven to 350 degrees Fahrenheit.

Brown turkey in 3 tbsp oil in a deep, covered fry pan over medium heat. Add 3 tbsp flour to coat meat and cook a couple of minutes longer until flour smells nutty. Add herbs, stirring to combine. To meat/herb mixture, add the frozen vegetables and chicken broth bringing to a boil and then add milk. Cook until thick. You made need to add a bit more flour stirred into milk for more thickening. Cook until thick and pour into pie or quiche pan.

Top pie with whole wheat biscuits that were prepared while pot pie filing was cooking on stove top.

Bake for 25 minutes until biscuits are done and brown on top.

Easy Corned Beef and Cabbage

4 slices bacon
4 tablespoons butter
1 head green cabbage, coarsely chopped
Salt and freshly ground pepper, to taste
1 can corned beef

Cook the bacon in large pot over medium heat until almost crisp. Remove the bacon from the pot and set aside. Melt the butter in the pot with the bacon grease. Add the cabbage, stirring well to coat the cabbage in fat. Add about 1/3 cup water, and salt and pepper, to taste. Cover pot with a lid, and cook over medium heat for about 10-15 minutes. Meanwhile, chop the bacon into small pieces.

Remove the lid from the pot, and scatter chunks of corned beef and chopped bacon over top of the cabbage. Cover and cook until desired doneness. I personally like a little bit of crunch left to the cabbage.

Tip: Cabbage is one of those vegetables that naturally contains water in its leaves. Begin by adding just a small amount of water. As cabbage cooks, if it needs more liquid, then add more water.

While Paula prefers her cabbage a bit crunchy, I like mine sweeter and softer, so extra cooking doesn't affect the taste or outcome of this dish

This recipe comes from Paula's Home Cooking on The Food Network

Mushroomy Chicken and Whole Wheat Couscous

6 boneless, skinless thighs
cream of mushroom soup
precooked couscous or brown rice
1 batch Cream of Mushroom Soup*

Place thighs in a crockpot and cover with the mushroom soup. Cook on high for 2 hours. Turn the heat to low and cook for another 30-45 minutes.

Serve over prepared couscous or brown rice.

Pork, Brussels Sprouts, and Brown Rice

Shoyu sauce is a sugarless soy sauce.

10 fresh brussels sprouts, quartered
1/2 small onion, sliced
4-5 baby carrots, sliced on the bias
1-2 button mushrooms, quartered
1/2 tsp garlic, minced
left over pork roast, diced
1 cup brown rice, cooked
ground cumin, to taste
salt and pepper, to taste
1-2 tbsp olive or canola oil
shoyu sauce

Add oil to a non-stick pan heated over medium heat. Add garlic to season oil. Add Brussels sprouts, carrots and onion that have been seasoned with the salt, pepper and cumin and quickly sear. Reduce heat to medium-low and cover and cook for 10 minutes until vegetables are tender. Add pork, rice, and mushrooms mixing well. Continue cooking until pork and rice are heated through. Sprinkle with shoyu sauce and cook a bit longer.

Makes 1-2 servings.

Roast Chicken With Winter Vegetables and Fruit

1 5 lb. fryer chicken
1 small butternut squash, peeled, seeded and quartered
1 medium white onion, quartered
2 medium turnips, peeled and quartered
1 medium sweet potato, peeled and quartered
1 parsnip, peeled and quartered
handful baby carrots
1 granny smith apple, peeled, cored and sliced
1 firm bosc pear, peeled, cored and sliced
handful fresh or frozen cranberries
salt, garlic pepper, crushed dried sage, to taste
1 tbsp butter, broken into pieces
2 tbsp whole wheat flour

Preheat oven to 350 degrees Fahrenheit.

Prepare chicken by removing inside parts, skinning and trimming fat. Clean inside well removing kidneys at the base of the ribs. Stuff the cavity with the fruit mixture (apples, pears, cranberries, garlic pepper and butter). Mix remaining fruit mixture with the vegetables to spread around the chicken. Place the chicken in a large, floured Reynolds baking bag spreading veggies and fruit around and on top. Sprinkle with sage and salt. Seal the bag and make 6 slits to allow for steam to escape. Bake for 2 hours.

Makes 4 servings.

Stovetop Stew

1 lb stew beef or pork
1 can vegetable broth
3 medium sized redskin potatoes, chunked
1 large turnip, peeled and chunked
1 wedge cabbage, chopped
12 baby carrots, chunked
1/3 cup frozen peas
1/4 large onion, chopped
1 stick celery, chunked
1/4 cup hot water
2 tbsp cornstarch
2 tbsp whole wheat flour
salt and pepper, to taste
canola oil

Heat oil in a deep fry pan over high heat until smoking. Dredge meat pieces in flour and put in pan tossing to keep from burning. Sear meat on all sides and turn heat down to medium cover and cook for an hour until meat is tender. Prepare vegetables by cleaning, peeling, chunking and chopping. Place in a large bowl and cover with water. Cover bowl with a paper towel. After meat has cooked for an hour, add the can of vegetable broth. Increase heat to high until broth is boiling. Combine hot water and cornstarch and add to the boiling broth stirring to prevent lumps. Mixture will immediately thicken – reduce heat to medium-low. Drain the vegetables and add to the bubbling meat and broth. Cover and simmer on low for 2 hours until vegetables are tender.

Serve this stew with hot from the oven whole grain biscuits and butter, and it’s guaranteed to be a crowd pleaser.

Serves 8-10.

Tahini Crusted Chicken

2 boneless, skinless chicken breasts or 6 boneless, skinless thighs
1/2 cup tahini
1/4 cup shoyu sauce
1 tsp garlic, minced
1 tsp onion powder
1/4 tsp curry powder
1/4 tsp ground cumin
Salt and pepper, to taste
3 tbsp unhulled sesame seeds
Olive or canola oil

Heat 1-2 tbsp oil in a non-stick pan over medium heat. When oil smokes, sear the chicken on both sides. Mix all the other ingredients and brush on chicken and continue cooking turning and coating with tahini mixture until juices run clear. The tahini crusts nicely and the flavor is awesome.


Tahini Salad Dressing

Tahini is ground sesame seeds. Much like very thin peanut butter.

1/2 cup tahini
1/4 cup extra virgin, cold-pressed olive oil
2 tbsp shoyu sauce
1/2 tsp garlic, minced
onion powder, salt, pepper, red pepper flakes, to taste
1 tsp sesame seeds

Combine all ingredients in a tighlty sealing jar. Cover and shake until well blended.

Makes a dressing that clings nicely to the salad greens.

Will keep well in refrigerator for 2-3 days.


Cream of Mushroom Soup

2 tbsp. butter or vegetable oil
1/2 pound baby bella mushrooms, finely chopped (can use white mushrooms)
1/4 cup finely chopped onions
1 clove garlic, minced
1/8 tsp ground nutmeg
1/4 ground sage
salt and pepper to taste
1 tbsp. whole wheat or other whole grain flour
1 can vegetable broth
1 cup cream or milk

In a 2-quart sauce pan, heat butter or oil. Add mushrooms, onions, garlic, nutmeg, salt and pepper and sautee until mushrooms soften and lose their liquid. Sprinkle flour over mixture and continue to cook for several minutes. Gradually add stock, stirring constatntly. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes.

Puree mixture using a blender or food processor, then return to saucepan. Stir in cream or milk and heat thoroughly, but do not boil.

4 servings.

Cream of Tomato Soup

2 cups tomato juice
1 cup heavy cream
1 tsp or cube vegetable bouillon
1 tbsp butter
1 clove garlic, minced
1 tsp dried basil
fresh ground black pepper, to taste

Combine all ingredients in a 2-quart saucepan. On medium heat, bring to boil. Reduce to low heat and simer, uncovered, for 20 minutes or until creamy and hot.

Serves 1-2 depending upon how hungry you are. Goes great with grilled cheese on hearty rye or other wholegrain bread.

White Chili

1 can Navy or Great Northern beans
1 lb ground turkey or chicken
1 can tomato or vegetable juice
1 can diced tomatoes
1 small can green chilies
1 small onion, chopped
1/2 cup whole grain macaroni (optional)
1/2 tsp garlic, minced
salt, pepper, to taste

Brown the turkey, garlic and onion in a lightly oiled non-stick skillet over a medium heat. Add the rest of the ingredients and simmer until thick.


Baked Hominy

2 cans (15 oz.) white hominy
1 can (7 oz.) diced green chilies
1 can (10-1/2 oz.) cheddar cheese soup
1/8 tsp pepper
1 tsp. dried cilantro
1 cup sour cream
1 cup longhorn or cheddar cheese, grated

Place hominy in colander and rinse well with cold running water. Allow to drain. Preheat oven to 375°. In large bowl, combine drained hominy and all other ingredients except cheese. Place in baking dish and bake for 45 minutes. Remove from oven, sprinkle cheese on top and return to oven until the cheese melts and is bubbly.

This recipe is from the Sedona Cookbook - Recipes from Red Rock Country.

Brown Rice, Pecan, Turkey Sausage Stuffed Butternut Squash

1 small butternut squash
1 cup cooked brown rice
1 link turkey sausage, diced or sliced
2 tbsp butter, divided
1tsp maple flavoring (approximate)
cinnamon, to taste
ground nutmeg, to taste
chopped pecans

Preheat oven to 350 degrees Fahrenheit.

Cut the squash in half and scoop out seeds and strings and place skin side up in a pan with an inch of water in bottom. Bake for 40 minutes or until tender. When baked, remove from oven and place, cut side up on a baking sheet. Put 1/2 tbsp. butter in each squash cavity along with a few drops of maple flavoring and a dash of the cinnamon and nutmeg. Add 1/2 cup brown rice in each squash cavity and top with the remaining butter and spices. Top rice mixture with turkey sausage and pecans. Place in oven with rack on highest level and bake until rice is heated through and butter is melted. Switch to broiler and broil until bubbly and browned. Sprinkle with a little ground pepper and serve.

Makes 2 servings.

This makes an awesome side dish with roast turkey breasts and steamed veggies (broccoli, cauliflower, carrots or Brussels sprouts).

Oven Roasted Winter Root Vegetables

sweet potatoes
turnips sweet onions
baby carrots
butternut squash

Preheat oven to 350 degrees Fahrenheit.

Wash, peel and chunk the vegetables and place in a bowl. Toss lightly with extra virgin cold-pressed olive oil. Place on baking sheet and sprinkle with coarse sea salt, garlic pepper, freshly ground nutmeg and dried lemon peel. Bake for 1-1/2 hour until vegetables soften.

Thanks goes to chef Bobby Flay for the idea for this recipe. He did something similar on a segment of “Hot Off the Grill with Bobby Flay” on Food TV.

Sesame, Garlic, Fried Cabbage in Shoyu Sauce

Shoyu sauce is a sugarless soy sauce.

1/4 head cabbage, washed and chopped
1 clove garlic, minced
2 tbsp. sesame seeds
1-1/2 tbsp. extra virgin olive oil
shoyu sauce to taste
salt and pepper to taste

Heat a non-stick skillet on medium heat and add oil When oil is heated, add garlic and sesame seeds, stirring constantly until sesame seeds are toasty brown and garlic is aromatic. Add cabbage and stir constantly making sure to not burn the garlic or sesame seeds. Continue frying the cabbage unitl it begins to brown. Add shoyu sauce and salt and pepper. Stir well to incorporate the shoyu sauce. Reduce heat and fry a few minutes more.