Healthy Chicken Parmesan Kale Pasta

After our big Fourth of July gathering at the lake, I was left with a lot of extra food, including a big bag of kale that I wanted to use before it spoiled. Since Pinterest is a great resource for recipes, I decided to look there for a healthy kale recipe to try. Of course, I like to change things up and added some chicken and a few other vegetables to make the recipe healthier and came up with my own recipe for some Healthy Chicken Parmesan Kale Pasta instead. It was easy to make, contains some healthy nutrients and was pretty tasty. Give it a try if you like.

Healthy Chicken Parmesan Kale Pasta

chicken parmesan kale pasta_close up
Chicken Parmesan Kale Pasta
  • 2 medium size chicken breasts (grilled and sliced)
  • 1 bunch (about ½ lb.) kale
  • ½ lb. angel hair pasta (You can also use a gluten free option)
  • 2 Tbsp olive oil
  • 2 Tbsp butter
  • 2 cloves garlic, minced
  • 1/2 package mushrooms sliced (about 4 oz.)
  • 1/4 cup grated Parmesan
  • Cherry tomatoes (handful or 2 sliced in half)
  • Salt & pepper
  • Red pepper flakes

Season the chicken with salt and pepper and other favorite seasoning. Place the chicken on a heated grill and cook until done, flipping the meat as needed. When the chicken is done, remove from heat and let cool slightly. Slice the chicken in thin strips and set aside.

Bring a large pot of water to a boil. Break the pasta in half, add it to the boiling water, and cook until soft (about 10 minutes). Drain the pasta in a colander.

While the pasta is cooking, add the olive oil, butter, minced garlic and sliced mushrooms in a large skillet pan. Cook over medium heat for 1-2 minutes, or until the garlic is soft and mushrooms slightly browned. Add the washed kale and continue to sauté until the kale has slightly wilted. Add the sliced chicken.

Add the drained pasta to the kale mix. Toss the pasta and kale together. Season the pasta and kale with salt and pepper to taste and then add the red pepper flakes. Add the sliced cherry tomatoes and stir to warm. Top with the grated Parmesan cheese.

chicken parmesan kale pasta
Chicken Parmesan Kale Pasta

Serve warm with another vegetable side or slice of garlic bread.

chicken parmesan kale pasta
Chicken Parmesan Kale Pasta



Healthy Breakfast—Spinach, Tomato & Sausage Frittata

Did you know that breakfast is thought to be the most important meal of the day, according to some nutrition experts? That’s why it is important to eat a healthy breakfast. After a long night’s sleep, your body needs nutrients to give you energy to get you going, whether you are heading out the door to work, to the gym, on a walk, or something else. In my new book, Wholey Cow A Simple Guide To Eating And Living, I talk a little bit about how you can take charge of how you eat and make conscious choices about what you eat and when you eat. Eating a good, healthy breakfast is a simple way to get started.

In this blog, I wanted to share a healthy breakfast recipe I made over the weekend. I had some friends up at the lake and we decided to try something new. This particular recipe was great and easy to prepare. It included some wholesome, healthy ingredients too, including spinach, tomatoes and fresh chives, which I got out of my garden. It is always good to get a dose of morning greens and a few veggies to kick-start your day! If you are looking for something tasty and easy to prepare for breakfast, you might want to give this recipe a try.

Healthy Breakfast—Spinach, Tomato & Sausage Frittata

Spinach Tomato & Sausage Frittata
Spinach Tomato & Sausage Frittata

10 large eggs
1/3 cup Parmesan cheese
1/4 cup milk
1/4 tsp. salt
1/4 tsp. pepper
1 package Italian sausage or turkey sausage
4 cups spinach (You can also use kale, or arugula)
Handful cherry tomatoes (sliced in half)
2 Tbsp. fresh chives, or 1 small red onion

In a large bowl, lightly whisk together the eggs, cheese, milk salt and pepper. Set the mixture aside.

In a frying pan, brown the the Italian sausage over medium heat. Stir to break up the meat and cook until slightly crisp. Add the spinach and chives and stir until the spinach is slightly wilted. Remove from heat. Drain off any excess fat from the meat mixture. Set the pan aside.

Spray the bottom of a 9″ pie plate with cooking spray. I used an olive oil spray. Pour the meat mixture in the pie plate. Pour the egg mixture over the top of the meat. Top with the cut cherry tomatoes. Place the pie plate in the oven and bake for 25-30 minutes. Let cool for about 5 minutes or so and then run a paring knife around the inside edges to release the frittata. Cut into wedges and serve warm. You can serve it alone, or with some avocado slices or fresh fruit.

Spinach Tomato & Sausage Frittata
Spinach Tomato & Sausage Frittata



Healthy Mediterranean Chicken & Vegetable Salad

In this blog, I wanted to share a recipe for some healthy Mediterranean Chicken & Vegetable Salad that I made over the weekend. It is easy to make and includes some greens, nutrient dense vegetables and protein that your body needs and craves. It is also quite tasty. Give it a try if you like.

Recipe: Healthy Mediterranean Chicken And Vegetable Salad

Healthy Mediterranean chicken and vegetable salad_2
Healthy Mediterranean chicken and vegetable salad
  • 2 chicken breasts, cut in small pieces
  • Cajun seasoning
  • 1/2 package bagged spinach
  • 1 (15 ounce) can chickpeas, drained and rinsed
  • 1 tomato, diced
  • 1 small cucumber, diced
  • 1 small red pepper, diced
  • 1/2 small red onion, diced
  • 3/4 cup chopped black olives
  • 3/4 cup feta crumbles or Parmesan cheese
  • 2 tablespoons chopped fresh dill
  • Pita bread, wrap, or corn chips for serving


  • 1/4 cup olive oil
  • 2 tablespoons red wine vinegar
  • 1/2 teaspoon dried Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper


Coat the bottom of a  frying pan with olive oil. Add the cut up chicken. Season with Cajun seasoning, or another favorite seasoning to taste. Saute the chicken breast in the oil, until browned and slightly crisp. Remove from heat and set aside.

In a medium sized bowl, combine all of the vegetable and dill. Mix together and then add in the chicken. In separate smaller bowl, combine the olive oil, red wine vinegar, Italian seasoning, salt and black pepper. Stir until well blended and then pour over the vegetable and chicken mix, stirring until the vegetables are coated.

Healthy Mediterranean chicken and vegetable salad
Healthy Mediterranean chicken and vegetable salad

Serve alone, or in a wrap, pita bread, or with Tostito chips. Top with the feta, or Parmesan cheese.

Healthy Mediterranean chicken and vegetable salad
Healthy Mediterranean chicken and vegetable salad



P.S. If you are interested in other healthy recipes, as well as finding out more about living a healthy life-style, you might want to check out my new book, Wholey Cow a Simple Guide To Eating And Living,” which is available on Amazon.

Recipe: Rhubarb Strawberry Muffins

I don’t know about you, but I love rhubarb. It is one of the first things to blossom in my perennial garden and reminds me of my childhood. My mother always had some growing in her garden, and often made rhubarb pie, or rhubarb crunch, which was so tasty.

Rhubarb not only tastes good, but is good for you. It is loaded with fiber and has anti-inflammatory properties. It is also rich in vitamin K and is beneficial for those battling iron deficiency, as well as beneficial in the prevention and treatment of diabetes and Alzheimer’s.

With all of the rain we had recently, my rhubarb was ripe, so I decided to pick some over the weekend. I usually like to make a rhubarb pie, or rhubarb crisp, but I thought I would try something a little different this time around. I’ve never made rhubarb muffins before, so I thought I would give them a try. I decided to add some strawberries to the mix too, and they turned out being pretty tasty. In this blog, I thought I would share the recipe. They are easy to make and the recipe includes some healthy ingredients, including walnuts and flax seeds. Give it a try if you like rhubarb.

Rhubarb Strawberry Muffins

1 stick butter softened (You can also use coconut oil.)
3/4 cup sugar (You can also use coconut palm sugar.)
2 eggs
1-1/2 cups unbleached flour
1 tsp. baking soda
1/2 tsp. salt
1/2 cup ground flax seed
1 cup chopped fresh rhubarb
1/2 cup strawberries sliced
1 tsp. vanilla extract
1 cup chopped walnuts or other nuts such as almonds, pecans

1/2 cup sugar (You can also use coconut palm sugar)
1/3 cup flour
1/4 cup butter softened (You can also use coconut oil.)
1-1/2 tsp. ground cinnamon

Preheat oven to 350 degrees.  Grease muffin tins, or line pan with cupcake liners. In a mixing bowl, combine the egg, butter, vanilla and sugarr. Add the flour, flax seed and baking soda and salt. Mix well. Add in the nuts and then gently mix in rhubarb and strawberries. Spoon the batter in muffin tins lined with muffin cups, or directly into greased muffin tin. Set aside. Mix together the topping mixture, until blended and crumbly. Sprinkle the individual muffins with the topping mix. Pour the mixture into the prepared muffin tins. Bake muffins for approximately 18 minutes. Makes 18-24 muffins.



Coconut Whipped Cream—A Little Dab Will Do Ya!

In this blog post, I wanted to share a recipe for some coconut whipped cream.

I don’t know about you, but I’ve always liked whipped cream. In fact, I like to add it to my chai tea in the morning.

While many people purchase Redi Wip because it is convenient and quite tasty, keep in mind it is a processed food that contains sugar, high fructose corn syrup, and more. It also has some questionable ingredients like carrageenan, that really are not good for you, which you should try to avoid. I’m not saying I never use the stuff because I have and do, but I came across a recipe on Pinterest for some coconut whipped cream that I really like.  It is better and healthier for you too and contains some healthy fats (MUFAS).  I started making it earlier this year, after my daughter gave me an Isis Whipped Cream Dispenser in January for my birthday.

I love it and this particular recipe works great in it! You can find one on Amazon, or some other department stores, if you are interested in buying one.

Here is the recipe…

Coconut Whipped Cream
  • 1-14 ounce can of full fat, unsweetened coconut milk chilled in the refrigerator overnight. (I used Whole Foods 365 organic brand, but you can use other brands.)
  • 2 tablespoons coconut oil, gently melted
  • 1-1/2 teaspoons of high-quality vanilla extract
  • 1/4 cup of pure maple syrup
    (or to make it with less sugar and use 1/4 tsp. to 1/2 tsp. stevia extract. This is how I make it. Play around with the amount of stevia and add to your taste. Feel free to add more, or less. )


To make the whipped cream, whisk together all the ingredients in a mixer for several minutes, until well mixed. It should be thicker like a mousse, but still a little runny.  Pour the mixture in the whipped cream dispenser, carefully following the instructions. Place the dispenser in the refrigerator to use later, or gently shake and dispense on your favorite fruit, in your tea, or special dessert. It is quite tasty and my dogs love this version too!

Just a little dab for the boys! They love it too and always seem to end up with some on their nose.

Note: This mixture can also be chilled and then gently whipped for a soft, creamy “mousse” as well, if you don’t have an whipped cream dispenser.



Recipe: Easy Vegetable and Chicken Flatbread Pizza

In this blog, I wanted to share a recipe for some flatbread pizza I made the other day. It is easy to make, includes some healthful ingredients and is quite tasty. Give it a try if you want.

Easy Vegetable and Chicken Flatbread Pizza

  • 1 package Stonefire Tandoor Baked Naan or similar flatbread
    Note: (Gluten free flatbread can also be used.)
  • 1 jar pizza sauce (I used an organic brand, but use what brand you like.)
  • Handful of spinach
  • 1 small purple onion (sliced)
  • 1 medium size fresh tomato (sliced)
  • 1-2 chicken breasts (cut in chunks, or cubes)
  • 2 strips bacon
  • 1 small can black olives (2.25 oz.)
  • Basil seasoning
  • Garlic Powder
  • Cajun seasoning
  • 1 small package shredded Mozzarella cheese or other favorite variety. (I usually buy a block of cheese and shred it myself.)

In a large frying pan coated with olive oil, saute the chicken and add the Cajun seasoning.  Pour the mix in a bowl, when thoroughly cooked. Using the same pan, cook the bacon until crisp. Pat off any excess grease and cut the bacon into small pieces in the same bowl as the chicken. Line a cookie sheet with parchment paper. Place the 2 flatbread crusts on to the parchment paper. Spoon the pizza sauce over the flatbread. (I only used enough sauce to cover the flatbread, but add as much as you like.) Place the spinach on top of the flatbread to cover the crust. Next spoon the chicken, bacon mix on top. Season the mix with the basil and garlic seasonings. Add the shredded cheese over the top. Add the black olives and then the sliced onion.

Note: Feel free to add any other vegetables or other healthy ingredients you like and make it your own!

Bake at 350 degrees for 15 minutes. Add the sliced tomatoes and bake for an additional 5 minutes.

Let cool a bit and then serve warm alone, or add a fresh garden salad.




Recipe: Easter Fruit Pizza

Happy Easter!

In this blog, I wanted to share a recipe for some Easter fruit pizza. It is pretty easy to make and quite festive.

Easter Fruit Pizza

First Layer:

1-1/2 cups butter
1-1/2 cups flour
1/2 cup powdered sugar

Mix ingredients together and press in an egg shape on a cookie sheet lined with parchment paper. Bake at 350 degrees for 15 minutes. Let Cool.

Second Layer:

8 oz. package cream cheese
1 tsp. vanilla
1/4 cup sugar
1/2 cup fresh strawberries

In a mixing bowl, cream together the cream cheese, vanilla, sugar and strawberries. Spread the mixture over the cooled egg shaped crust.

Third Layer:

Top with fresh fruit. You can use any variety you like and be creative in the design. For my Easter egg, I used kiwi’s, strawberries, blueberries, blackberries, mango’s, pineapple, raspberries and oranges.




Recipe: Spiral Meatloaf

In this blog, I wanted to share a recipe for some spiral meatloaf. It is pretty easy to make and includes some healthy vegetables. Give it a try if you like.

Spiral Meatloaf

1/4 cup diced onion
1/4 cup diced green pepper (You can also use another variety such as yellow, red)
1 can 2.25 oz. black olives
1/2 tsp. garlic
1 tsp. oil
1/3 cup spaghetti sauce or BBQ sauce
1/3 cup bread crumbs
1 egg
1/2 to 3/4 tsp. garlic salt
1 pd lean ground beef
3/4 cup shredded cheddar cheese or other variety
2 tbsp. Parmesan cheese

Heat oven to 350 degrees. Saute onion, pepper, garlic and black olives in oil over medium heat. Set aside. In a bowl, combine the bread crumbs, egg, 2 tbsp. spaghetti sauce, salt, and blend together. Add the beef and mix with your hands. On waxed paper, shape the meat into a 12″ x 8″ rectangle. Sprinkle the cooked veggies over the meat.

Sprinkle with shredded cheese. Roll up  tightly in a jelly-roll fashion. Pinch the ends together and seal. Place in a baking dish.

Bake for 1 hour. Spread the remaining sauce over the top and bake another 10 minutes.

Note: Feel free to add in other vegetables including a handful or two of spinach or kale, jalapeno peppers, mushrooms, etc.



Go For The Green…

Happy St. Patrick’s Day!

Some people celebrate St. Patrick’s Day by wearing green, going out for Irish food or having an Irish coffee. Others may enjoy a green beverage such as a green beer, green martini, or margarita.  In this blog, I  thought I would give you another green beverage option, which is healthier. In fact, this beverage is packed with plenty of antioxidants and healthful nutrients your body craves. I have been enjoying this juice all winter and believe it has helped me stay well this cold season. Give it a try if you would like a burst of energy for your day and some morning sunshine!

Green Juice Blend

1 large handful spinach or kale
½ cucumber (cut in slices)
1-2 stalks celery (cut in pieces)
1 slice fresh ginger or 1 tsp. shredded
1 small banana
4 large chunks fresh pineapple
1 tbsp. coconut oil
6-8 oz. water or coconut water

Add all ingredients to Ninja or Vitamix Blender or blender cup. Blend on high speed until thoroughly blended and mixed. Serve and enjoy. Recipe makes 1 serving.

Note: You can also add 1 tbsp. Apple Cider Vinegar if desired, or a scoop of protein powder. I use Bone Broth protein. It is good for you and contains no sugar, or sweeteners.



Recipe: Mexican Quiche

In this blog, I  wanted to share a recipe for some Mexican Quiche I made over the weekend for a family gathering. It is easy to make and quite tasty. Give it a try if you would like.

Mexican Quiche

1-10″ pie prepared pie shell (or use the crust recipe below to make a healthier version ahead of time.)
2 Jalelpeno peppers chopped
1 lb. pork sausage
4 eggs, beaten
1 cup cheddar cheese
1 cup light cream
1/2 cup chopped onion
1 Tbsp. chili powder

In a skillet, cook sausage with chili powder onion and jalepeno peppers . Stir and crumble to fine mix. Drain off any excess oil. Put in the prepared pie shell. Combine the eggs, cream and cheese. Pour over the meat in the pie shell. Bake at 350 degrees for 30-40 minutes. Let cool a bit and serve warm.

To make your own crust:

1-3 oz. package cream cheese
1/2 cup butter
1 cup flour

In a mixing bowl, combine the cream cheese, butter and flour, until well blended. Place the dough in refrigerator and chill for 1 hour. Roll out dough on well-floured surface, or wax paper to create a 9″ pie shell crust. You will have to roll it out a little bigger (Approximately 2″ larger). Fold the shell in half and transfer to a 9″ pie plate. Using a knife, cut off excess dough and shape the edges using your fingers to form slight curves. Fill the pie crust with your sausage, egg and cream mixture.