Fabulous Healthy Food
     CappieFat2Fab@gmail.com

  • One of the best reasons to enjoy quinoa is because it has a high-protein content, which makes it a great cholesterol-free and low-fat source of protein for vegetarians and vegans. According to the USDA 1 cup of cooked quinoa contains 8 grams of protein.
  • Quinoa is naturally low in fat.
  • ​Quinoa is considered a whole grain. Although most plant-based foods do not contain all of the essential amino acids to be considered a complete protein, quinoa does and is a complete protein. 
  • This makes quinoa a beneficial food for those who do not eat animal products or choose one or more days of the week to eat vegetarian.
  • Finally, quinoa will take on the flavor and seasonings of any dish you prepare so add it to a variety of your favorite recipes.
Quinoa Feta Bake

Serves 6-8

2 cups quinoa
2 cups water
½ teaspoon each salt, pepper, garlic garni, chili powder, plus more for sauté  
Olive oil
1 large sweet onion cut in fourths and slice very thin
2-3 ortega peppers, cut in half and slice very thin (or 4 ounce can of diced green chilies)
1 pound RIPE tomatoes
6 ounces baby spinach, cut into slivers
4 eggs
½ cup non-fat greek yogurt (like Fage)
2 tablespoons non-fat milk
1 cup crumbled Feta cheese
½ cup shredded parmesan cheese

Rinse quinoa, put into a sauce pan with water and spices. Bring to a boil, reduce heat to a simmer and cook for 15 minutes or until all the water is absorbed. Set aside.
Heat oven to 375.
Heat oil in a large, deep sauté pan, add onions and peppers, season with a pinch of salt, pepper, garlic garni and chili powder, cook until soft. Chop all but one tomato, add to onions and peppers along with the spinach and heat through. Stir in the cooked quinoa. Beat eggs with yogurt and milk and mix into quinoa mixture. Pour into a 3 quart or 10 inch baking dish that has been oiled. Slice remaining tomato very thin, place slices on top and sprinkle with parmesan cheese. Bake for 30-35 minutes, until golden.

Notes: feel free to replace the vegetables used in this recipe or add more!


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This recipe is delicious and vegetarian.  This dish can be for dinner or breakfast and it's great warmed up the next day.  For dinner serve it with a salad, for breakfast some fresh fruit.  
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This is the stevia I use in all my baking recipes.  It's made by SweetLeaf and can be found at Sprouts in the vitamin section and at Whole Foods in the sugar/sweetener sections.  It has some fiber (inulin) so it mixes well with the dry ingredients.
​Lemon Cake with Lemon Cream Cheese Frosting
Makes one 9” cake ~ Serves 6

2 cups oat flour
3 teaspoons baking powder 
1 teaspoon baking soda  
½ teaspoon salt  
1 tablespoon Stevia with fiber (see picture below)
¼ cup butter or Earth Balance, melted - plus more for the pan
1/3 cup organic sugar
½ cup non-fat milk, room temperature
2 eggs  
Juice and zest of one large lemon (1/2 cup juice, 2-3 teaspoons zest)  
2 teaspoons lemon oil or extract
3 tablespoons lemon juice (save leftover juice from frosting)
1 teaspoon organic sugar

Heat oven to 350.
Whisk dry ingredients together. In a separate bowl whisk Earth Balance, sugar, milk together. Add eggs, juice, zest and lemon oil. Add dry ingredients to wet ingredients, whisk just till blended. Let the batter set on the counter for about 5 minutes before pouring into cake pan.
Pour into 9” cake pan lined with parchment paper. Bake for 20-30 minutes; when a toothpick is inserted it should still have a few moist crumbs on it. Mix 3 tablespoons of lemon juice with 1 teaspoon sugar in a small bowl; set aside. Let cake cool for 10 minutes. Poke hot cake several times with a toothpick and spoon sweetened lemon juice on top. Let cake set in pan for about 15 minutes before taking it out to cool. Cool completely and frost with Lemon Cream Cheese Frosting.  

Lemon Cream Cheese Frosting

4 ounces low fat cream cheese (you can use non-fat)
2 tablespoons organic sugar
¼ teaspoon vanilla
1 tablespoon lemon juice
2 teaspoons lemon zest – or more for a “zestier taste”

Mix all ingredients together, refrigerate until cake is ready to frost.  

Notes: This recipe easily doubles to make a 9X13 or 2 layer cake with frosting.
            You can make the cake the night before and wrap in plastic wrap before icing.
Cappie’s Super Saturday Cookies ~  

Makes 2 dozen large cookies



¼ cup butter or Earth Balance Buttery Spread, melted
½ (lightly packed) organic brown sugar  
1 teaspoon vanilla  
2 eggs
¼ cup non-fat milk
2 cups oat flour (or your favorite flour)
1 tablespoon SweetLeaf Stevia with fiber (see below)
1 teaspoon each baking powder and baking soda
½ teaspoon salt 
3 teaspoons cinnamon
1 cup raisins or dried cherries (mix with a little of the flour to keep from sticking together)
1½ - 2 cups oatmeal
1 cup chopped walnuts (optional but great!!)

Heat oven to 350.
Mix all the “wet” ingredients together in a large bowl until well blended.
Mix all the “dry” ingredients together in a smaller bowl using a whisk until well blended.
Add dry ingredients into wet ingredients and mix well. Blend in cherries, oats and nuts. Scoop 1-2 tablespoons onto cookie sheet (I use parchment paper or silicone sheet on the cookie sheet to keep the cookies from sticking). Flatten the cookies with wet fingers when you put them on the cookie sheet, before baking, there is not enough fat to make them spread on their own. Bake for 12 to 15 minutes.
Note:
If you like your cookies drier, turn off oven, pile all the cookies on one cookie sheet, and keep them in the oven over night.


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On this Recipe Page you will find the recipes that started out on my Home Page.  As I update and add more recipes I will categorize them.  These recipes are below, enjoy.             

                                               Eat Well ~ Live Well ~ Age Well 


Super Saturday Cookies
Quinoa Feta Bake
Lemon Cake w/ Lemon Cream Cheese Frosting
Quick Vegetarian Goulash 

Serves 4

Olive oil
1 cup chopped or sliced onion
1 large carrot, sliced thin
1 red bell pepper, sliced thin
1-2 red potatoes
1 cup chopped broccoli
1 large zucchini, cut in half and sliced
2 tomatoes, cut in fourths and sliced
1 10 ounce package Tasty Bite Madras Lentils (or any other flavorful packaged side dish)

Heat oil in a deep 10 inch skillet. Sauté onions for 3-4 minutes on medium heat. Add carrots and bell pepper, cover and cook for 3-4 minutes. Place potatoes in microwave for 4 minutes, chop and add to center of pan, you may need to add a little more olive oil. Sprinkle broccoli over veggies cover and cook 3-4 minutes. Add zucchini and tomatoes, cover and cook 3-4 minutes. By this time everything should be cooked enough. 
Finally add the lentils, mix thoroughly cover, reduce heat to a simmer and serve in 5-30 minutes.
​I added a dollop of ~Fage Greek Yogurt 0%~












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When I'm in a hurry and don't have much to choose from I cook up my "Goulash"

This recipe works with whatever you have in your fridge.  I had half an onion, a wilted zucchini, and some other various vegetables.  Remember, you can use any combination of vegetables you and your family like.  I always keep yummy packaged foods in my cupboard like "Tasty Bite" Madras Lentils or "Amy's" Organic Soup.  Because these foods have a lot of sodium in them, you won't need to add much salt (I didn't add any) when you're cooking the veggies.  This is a good recipe to cook what ever you have in your fridge before it goes south (as my husband says). 
Send me an email and let me know what you used.  Enjoy, Cappie
Vegetarian Goulash
Refrigerator Peach Jam

10 ripe peaches
1 ½ t. xantham gum
¼ cup water
1 t. stevia
¼ cup sugar
1-2 T lemon juice

Peel and chop peaches. Mix xantham gum, stevia and sugar in water to dissolve add peaches bring to boil. Simmer for 15 minutes. Add lemon juice, cool and refrigerate.
Optional:  mash mixture with potato masher after cooking.


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Corn Pudding
Refridgerator Peach Jam
​Corn Pudding


1 large onion, cut into four wedges and slivered
2 cans sweet corn, no sugar added (or 3-4 cups fresh)  
 ¾ cup corn meal
2 eggs
½ cup buttermilk
½ cup non fat milk
 ½ cup 0% Fage Greek yogurt
 1 cup grated mozzarella cheese
 ½-¾ cup grated parmesan cheese  
Salt and Pepper to taste
Pinch chili powder

Cook onion in 2-3 tablespoon olive oil on medium heat until caramelized, approx. 20 minutes.
Heat oven to 400◦
Put corn into a food processer and blend for 30-40 seconds, the corn will still look “textured”
Pour corn into a mixing bowl and add all ingredients in order, stirring after each addition.  
Add onion and mix well.
Pour mixture into a 2 quart baking dish that has been oiled or buttered.
Bake for 30-40 minutes, until golden brown.

Note: if you do not have buttermilk, use ¾ cup of nonfat milk and omit the buttermilk.

Yield: 6-8 servings


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Spaghetti Squash Casserole
Spaghetti Squash Casserole


1 large spaghetti squash
1 large sweet onion, cut in half
4-6 cups of your favorite vegetables cut into bite sized pieces
Olive oil, salt, pepper, garlic garni
2 ripe tomatoes, diced
½ cup grated parmesan cheese

Preheat oven to 375

Cut squash in half, spray with olive oil, sprinkle with a pinch of seasonings. Stuff each half with onion and roast, cut side down for 30 minutes (when you insert a knife it should go in with little resistance).
Mix vegetables with olive oil and seasoning and roast on a separate cookie sheet at the same time.
When the squash is cool enough to handle scrape out the “spaghetti” with a fork into a 9”X13” baking dish that has been oiled. Top with roasted vegetables, diced tomatoes and parmesan cheese. Bake for 10-15 minutes.

“This dish is one of my all time favorite ways to bring together roasted vegetables with spaghetti squash. Spaghetti squash can be used in a variety of ways, just use your imagination.”


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Fresh Salsa

6-8 cups chopped ripe tomatoes
1 sweet onion, diced small
1 bunch cilantro, chopped
2 cloves garlic, minced
2 each of the following peppers: 
Jalapeno, Ortega, Yellow, and Serrano - minced
1 teaspoon salt
½ teaspoon dry oregano (or use about 1 teaspoon fresh)
2-4 tablespoons vinegar (white wine or distilled)

Prepare all ingredients in a food processor separately (or dice all to desired size) and mix together in a large bowl.
Taste and season more if necessary. 
This will last fresh in the refrigerator for up to 6 weeks. 
Tastes better a day or two after you make it.

Fresh Salsa