Healthy Recipes


Names of Hidden Sugars

Barbados sugar
Barley malt
Beet sugar
Brown sugar
Buttered syrup
Cane juice
Cane sugar
Carob syrup
Castor sugar
Confectioner’s sugar
Corn syrup
Corn syrup solids
Dehydrated cane juice
Demerara sugar
Diastatic malt
Ethyl maltol
Fruit juice
Fruit juice concentrate
Golden sugar
Golden syrup
Grape sugar
High fructose corn syrup
Invert sugar
Malt syrup
Phycite (erythritol)
Refiner’s syrup
Rice syrup
Sorghum syrup

roasted chicken thighs and steamed vegetables

eMeal Plan Week of Apr 15

Dinners This Week

We start the week off with some fun and easy comforting meals, then go light and quick at the end of the week.  Sausage, chicken and salmon are the main courses, with lots of easy-to-make veggies and a few whole grains to balance it all out.


This delicious one pot sausage and vegetable dish is hugely satisfying and can be made either in a slow cooker or dutch oven.  It also makes excellent leftovers. Continue reading “eMeal Plan Week of Apr 15”

lemon cilantro vinaigrette

Lemon Cilantro Vinaigrette

Homemade vinaigrette is so much more flavorful than either bottled or packaged. The one downside is that you need to shake it up every time you pour it. Pre-packaged dressings have added emulsifiers to make the ingredients “stick together.” But I prefer to not consume chemicals with my food so I’m OK with shaking the bottle once in a while!

This is a variation on my original recipe, this time using fresh lemon juice instead of vinegar, going lighter on the seasonings, and adding cilantro and parsley to the mix. Continue reading “Lemon Cilantro Vinaigrette”


eMeal Plan Week of Apr 08

Meals This Week

This week’s meals are based on the “AIP” (Autoimmune Protocol) diet, which is similar to the paleo diet only more restrictive. The purpose is to eliminate foods that are commonly associated with inflammation, such as gluten, nuts, dairy, etc. After a period of time, the eliminated foods are slowly reintroduced, one at a time,  in order to identify individual food sensitivities.

A lot of people follow my blog and emeal plans because they don’t feel good and want to feel better by eating healthy. If you are one of those people, I challenge you to follow this week’s meal plan and see if you feel better. It has been estimated that close to 50 million Americans have an autoimmune condition.  Even scarier, more than half of those cases are undiagnosed. For more information on AIP, this is a good resource.

[Note: Modifications can be made to any of these meals to make them less restrictive if needed.]

One final note.  This is a new thing for me so I don’t have the inventory of recipes on this web site yet.  Therefore most of the recipes shown below are from other web sites.

Continue reading “eMeal Plan Week of Apr 08”


Beet Ginger Smoothie

Yes, it tastes as good as it looks, and no added sugar!

1/2 C melon, chopped (or apple, including peel)
1 dozen red grapes
1/2 stalk celery with leaves
1 small piece of lime or lemon
1/2 fresh beet
1/2 banana Continue reading “Beet Ginger Smoothie”


Quick Bone Broth Veggie “Noodle” Soup

Bone broth is a delicious, restorative, highly nutritious broth made by simmering meat bones in water for 8-10 hours. The broth  completely absorbs all the micronutrients from the bones themselves.  AIP and Paleo diets both recommend consuming bone broth every day.  However it can get boring, so I tend to add it to a thick soup or make a nice soup out of it from scratch, like this one.

Feel free to swap out the kale and mushrooms with any other vegetables (raw or cooked) you already have in your frig. Continue reading “Quick Bone Broth Veggie “Noodle” Soup”