Who's Karen? She is a wonderful lady from my past. She was my mother's friend from LeLeche League way back in the early 60s. When my summer days were surrounded by six younger siblings and I wanted to escape, I'd ride my bike to Karen's house where I often found her in the kitchen making lemon squares. To this day, they are my go-to dessert!

Karen's Lemon Squares
Crust Ingredients:

• 1 cup flour
• 1/4 cup powdered sugar
• 1/2 cup melted butter, no substitutions, please!
• Grated lemon peel

Crust Directions:

1. Mix together and press into 8" x 8" pan.
   
2. Sprinkle grated lemon rind over top.
3. Bake for 20 minutes at 350 degrees.

Topping Ingredients:

• 1 cup granulated sugar
• 2 T. flour
• 1/2 t. baking soda
• 3 T. lemon juice
• 2 eggs, beaten

Topping Directions:

1. Combine and pour over baked bottom for 25 minutes at 350 degrees.
2. You can sprinkle more powdered sugar over the top, if you'd like.

Ingredients

• 2 whole chicken thighs
• 1 cup of brown rice
• 1 – 6-inch sweet potato peeled and chopped
• 2 – 7-inch carrots chopped unpeeled
• 1 cup shredded spinach, or peas (check with your vet before giving your dog spinach)
• 2 1/2 cups water
• 1/2 tsp finely ground eggshell or calcium supplement
• Coconut oil if you choose

Directions

1. Throw all the ingredients except coconut oil in the InstantPot.
2. Cook on manual for 23 minutes, turn off and let naturally release.
3. Take chicken off the bone, shred, and stir all ingredients well. 
4. Add coconut oil if desired while the mixture is warm.

Eggshell Powder
INGREDIENTS

• 12 eggshells, cleaned and dried

 DIRECTIONS

1. Once clean and dry, eggshells can be left at room temperature in an airtight container until you save enough to make a batch.
2. Preheat the oven to 300F.
3. Spread the eggshells evenly on a baking sheet and bake for 5 to 7 minutes. The eggshells will still be mostly white or brown but might have a slight tint, which is okay. Baking eggshells any longer can produce an unpleasant smell.
4. Allow the eggshells to cool, then grind in a blender or clean coffee grinder for 1 minute, or until you achieve a very fine powder with no sharp edges.
5. Store at room temperature in an airtight container for up to 2 months.
6. Amount to feed: Eggshell Powder should be added to homemade diets at approximately 3/4 teaspoon per cup of prepared food.

Yield: 12 teaspoons.

Unlike my mother's recipe, mine is a bit simpler and as my palate changes - whether more mature or old taste buds, I currently prefer mine. You be the judge!

If you're like me, you hate the irritating buzzing sound of gnats swarming around your ears, eyes, and mouth, right? Here is a spritz you can carry around for those pesky critters. You can also make it a roll-on!

In reviewing my choices lately, I realized my essential oils were costing me a fortune, but I wasn't sure where else to go as I have been a Young Living advocate for years.  A dear friend told me about a woman named Stephanie who owned The Herbal Toad in Ozark! I loved the name and spend a good bit of time over the next week getting to know Stephanie who is a certified herbalist. How amazing is that? 

I have always been interested in using herbs for health and grow several myself.  I feel like a sponge every time I visit her, soaking up all her knowledge and wonderful tinctures. Stephanie is so helpful, carefully answering every single question I ask!

If you're local and looking for an alternative way to good health, I can wholeheartedly recommend The Herbal Toad! If you're not local, she has an ever-growing online presence!

Tell her Elizabeth sent you!

The Herbal Toad

Elsewhere on my blog ...

• Basil Pesto
• Fresh Herb Tip
• Rosemary Focaccia Bread

Our recent family reunion was amazing ... tons of great food, great activities like kayaking, hiking, swimming, etc. I was asked for my broccoli salad recipe, so for those who requested the recipe, here you go!

​For the Dressing:

• 3/4 cup mayonnaise (to make it a bit healthier I use ½ plain Greek yogurt, but didn't at the reunion)
  
• 1/4 cup of sugar or Stevia (I use Stevia)
  
• 2 tsp apple cider vinegar
  

For the Salad:

• 1 lb fresh broccoli (chopped to about 4.5 cups)
  
• 1/2 cup dried cranberries
  
• 1/2 cup raw sunflower seed kernels
  
• 1/2 cup red onion (diced)
  
• 1/2 cup cooked bacon (crumbled)
  

Instructions:

1. Whisk together your mayo, sugar or Stevia, and vinegar. Set aside.
   
2. Mix together your broccoli, dried cranberries, sunflower seeds, red onion, and bacon.
   
3. Pour dressing over salad and mix together until fully coated.
   
4. Place in refrigerator for an hour before serving.
   
5. Serves 4-6.
   

My daughter, Natasha, loves this soup and it's perfect for any occasion.

• 3 teaspoons olive oil
• 1 onion, chopped
• 1 clove garlic, chopped
• 1/2 teaspoon cumin
• 1 teaspoon coriander powder
• 1/4 teaspoon chili powder
• salt, to taste
• 5 cups vegetable broth
• 1/2 cup chickpeas
• 1/4 cup couscous (get gluten free, if needed)
• 1 tablespoon fresh mint
• 1 tablespoon parsley

Directions:

1. Heat the oil and saute the onions and garlic over medium heat for 2 minutes or until soft.
2. Add the coriander powder, cumin, chili powder, and salt
3. Stir and pour in the vegetable broth
4. Bring to a boil and cook for 3 - 4 minutes over medium heat.
5. Add the chickpeas and couscous and remove from heat.
6. Serve hot, garnished with mint and parsley.

I hope you make some fresh tandoori roti ... it's easy and amazing

Anyone who knows me knows I love everything there is about food. In an interest to be as healthy as possible I have shifted from low carb to vegan and much of what is in-between. What does that mean?  First, if means we have had some amazing food over the years but in all the 'programs' or 'diets' we've tried all have both pros and cons.

The biggest con, for both my husband and me, was limitations of certain items. And, usually things we loved! No bread, no meat, no whatever ... you get the picture.
So, what is one to do when too much of a good thing isn't good anymore?
I asked myself what I really wanted. I discovered I mostly want to just plain feel good ... strong ... toned ... fit. So?

In scrolling through my Facebook feed, I came across my niece's page. There was an amazing photo of her and I knew what I wanted to do. Granted, Tom is not on my page at all, but that's OK as he has his own journey. Over the years he has been gracious - even though vegan was HIS idea! - to encourage me and sometimes jump in. But the plan is so simple ... no food is forbidden but rather portion control. Being a hands-on learner, I love the concept and it has really helped me SEE what to do. I feel amazing and am full of energy, though I still enjoy a little nap in the afternoon ... yeah, gimme a break ... I'm pushing 70! Naps happen!

So, I sent my niece a message and basically told her I wanted to be her. We chatted. As I shared my thoughts I had an epiphany! I exercise, I play tennis, I eat well, there is no doubt about that. I eat as organic as possible, plenty of fresh fruit and vegetables, very little, if any, processed food. So what's my problem? As I said, portion control and understanding how food affects my body. Was it really that simple? Yes, it was.

My niece explained I just needed to understand what my body needed and put it into categories or rather 'containers.' As a tactical learner, I was excited.

I ordered my little containers and was shocked at the size. I just knew I'd starve and that was not something I looked forward to at all. It also came with an incredibly wonderful cookbook - everything I've tried so far has been amazing! Plus, the dreaded diary, and a workbook. That workbook and the accompanied online videos explained what I'd been missing all these years.

What surprised me the most is how much food I was actually eating. So far, I have not felt hungry at all and I've easily dropped 12.5 pounds and many inches!

The daily workout is making a difference, too! I have also started playing tennis and that has increase my stamina ... most days, I cannot wait to play!!

​Stay tuned for more on #21dayfix!

Serves 2
Ingredients:

• 2 eggs at room temperature
• 1 cup cooked quinoa
• 1 cup grape tomatoes
• dash of salt
• dash of pepper
• 1 cup chopped kale, stems removed
• 2 cloves garlic, finely chopped
• 1/2 cup chopped fresh basil
• 1/2 cup mozzarella

Directions:

1. Bring small pan of water to boil.
2. Add eggs and cook for 6 minutes.
3. Run under cold water after cooked.  
4. Set aside.
5. In a medium cast iron pan, heat oil over high heat until oil is fragrant
6. Add the tomatoes, pinch of salt and pepper, shaking the pan until tomatoes are blistered.
7. Top cooked quinoa with tomatoes.
8. Lower the heat under the pan and add the kale and garlic and the remaining pinch of salt and pepper. 
9. Cook until slightly charred, then remove from heat and add the basil. 
10. Mix well.
11. Break the eggs in half and top quinoa with egg and cheese.

Serves 4

Ingredients:

• 2# medium carrots halved lengthwise
• 1 (15.5 ounces) can chickpeas, drained and rinsed
• 6 T. extra-virgin olive oil, divided
• ¼ t. Black pepper
• ¼ t. Kosher salt
• 1 cup frozen sweet peas, thawed
• 1 cup plain whole-milk Greek yogurt
• 2 T. fresh lemon juice
• 1 t. Sugar
• ¼ cup pitted kalamata olives, chopped
• ¼ cup roasted sunflower seeds
• ¼ cup loosely packed flat-leaf parsley leaves

Directions:

1. Preheat oven to 450 degrees.
2. Place carrots and chickpeas on a rimmed baking sheet.
3. Drizzle with 2 T. of the oil and toss to coat.
4. Arrange in an even layer.
5. Sprinkle with pepper and half of the salt
6. Road carrot mixture in the oven until mixture is browned and carrots are tender about 20 minutes.
7. Add peas to the baking sheet and continue roasting for five minutes.
8. Meanwhile, whisk together the yogurt, lemon juice, sugar, 3 tablespoons of the oil, and the remaining ¼ teaspoon of salt in a bowl.
9. Spread yogurt mixture on each plate, arrange carrot mixture on top.
10. Sprinkle with olives, sunflower seeds, and parsley.
11. Drizzle with remaining tablespoon of oil.

Per serving:
529 calories / 32g fat (5g saturated) / 8g cholesterol / 13 g figer / 17g protein / 17g sugar (1g added) / 765mg sodium / 3mg iron / 203mg calcium

Vegetarian / Gluten-Free

Recipe from Health magazine / May 2019

Note: This was way better than I expected! While Tom isn’t a big fan of chickpeas, he liked them in this! He especially enjoyed the carrots!​

My daughter-in-law, Mary, is an amazing baker and has given me permission to share her recipe. This recipe has become a family favorite!

Makes 60 cookies if you use a small melon-baller
Preheat oven to 375 degrees F.
Ingredients:

• 1 cup butter
• 1 cup brown sugar, packed
• 1 t. Vanilla
• 1 t. baking soda
• 1½ t. Cinnamon
• 1 cup white sugar
• 2 eggs
• 2 cups flour
• 1 t. salt
• 3 cups oats

Optional Ingredients:

• Raisins, Crasins, white/milk chocolate/butterscotch chips, nuts, etc.

Directions:

1. Cream butter and sugars
2. Add eggs and vanilla
3. Blend well but don’t over mix.
4. Add flour, salt, soda, and cinnamon
5. Mix well.
6. Add oats
7. Add additional ingredients
8. Bake for 8 - 10 minutes; allow to cool slightly before removing from pan.

Grandson, Aidan, loves Aunt Mary's recipe. It has become our family's go to oatmeal cookie!

Grocery stores have found the perfect gimmick for busy families! Rotisserie chickens! They smell amazing when you walk in the door and it's pretty easy to fix a small salad and toss some veggies on your family's plates and call it dinner.  And, it works well. We all need a break sometimes! I used them myself when I want to whip up a chicken chili in a hurry.
But, there is a better way, but it takes a bit of planning. The recipe is easy and takes very little effort. 

Ingredients:

• 2 - organic or at least hormone/preservative-free chicken
• 1 lemon or 1 onion, halved 
• 2 sprigs of rosemary (everyone should have a rosemary bush in their yard!)
• Salt and pepper

Directions:

1. Turn oven to 450 degrees.
2. Prepare the chickens by removing the giblets (save them!)
3. Stuff a half lemon or onion in the cavity.
4. Drizzle some olive oil on the chicken.
   
5. Sprinkle with salt and pepper.
6. Stuff a sprig of rosemary in the cavity.
7. Pop in the oven for 20 minutes,  then reduce the oven temperature to 325 degrees, then cover and cook until the leg feel loose when you shake it or when it reaches 160 degrees in the fattest part of the chicken.
8. Allow to cool until okay to handle.
9. Remove the skin, set it aside in a large pot.
10. Remove the meat from the carcass, set aside.
11. Put the carcass in the large pot with the chicken fat/skin and set aside.
12. Use the chicken for dinner and then you'll have leftovers for salads, soups, casseroles, or whatever you want.
13. You can freeze the chicken meat for future use.

Bonus!! Chicken Broth

1. Take the large pot with the chicken fat/skin and carcass and add some carrot ends, chopped celery including some leaves, a small onion or two, salt, pepper, some fresh sage, if you have some or powdered will do, a couple cloves of garlic. 
   
2. Cover with water, bring to a boil.
   
3. Turn to simmer with the top slightly off to allow steam to escape, allow to simmer all day or at least several hours until the liquid has reduced somewhat.
4. Taste and adjust seasonings.
5. Using a large slotted spoon, remove everything from the pot leaving the broth behind. You can also put a large colander in a large pot and pour. This will remove all the soup debris and when you lift the colander only broth will remain.
6. At this point, you can make soup or put in Mason jars for future use. 
7. Refrigerate for about a week or freeze.

Double Bonus! Chicken  Soup

1. Using the broth you just made, add: diced onion and celery, a can of diced tomatoes, and whatever vegetables your family enjoys. I can recommend zucchini and/or yellow squash, peas, carrots, green beans. You can also add brown rice, cooked pasta, diced potatoes, thinly sliced cabbage, etc.

It seems to me that change is good. I like change. Tom, not so much. He would eat the same meals everyday whereas I cringe at the thought. From vegans two years ago to sensible eating today and several things in-between and I learned one thing, I've.....

It is as simple as that. Maybe I should be sharing what I have started doing. I know I'm a couch potato at heart, but I want to eat what I want knowing I'm active enough to burn off the calories / carbs / whatever!

​So ... 

Tennis, anyone?

OK, OK ... I am a beginner. I just started taking lessons last week and I even hit a couple of balls! In just three lessons, I have found muscles I didn't even know I had plus, they're tightening up! My weekly gym workout was actually easier that it had been because I played tennis the day before!

Am I sore? Yep, but my trainer explained that if you aren't sore you're not moving enough! Am I miserable? Nope ... in fact, when I move around I find myself smiling because I am a little sore! I've been MOVING!!

Try it ... go for a walk, clean out your car, sweep the garage, rearrange the living room! Just .......................

You didn't think I meant we were moving, right? Nope, not moving ... we are settled in our comfy home with little intention to make a change. I mean GET UP and MOVE! Netflix be damned! No more binge-watching for me! Do I need to cancel Netflix or can I control myself? Hmmmm ... time will tell! (UPDATE: Netflix is cancelled.)
The only way I can justify binge- watching is if I'm riding, not just sitting, on my recumbent bike! Yeah, that didn't happen.

So, all the experts say to MOVE, MOVE, MOVE ... so hard when the television beckons with new seasons, fabulous movies and series, and even DIY shows, the History Channel, and the list goes on and on. We have Dish so it records all our shows to watch at our leisure ... hmmm ... workout or watch TV ... too many choices!

I have to trick myself into walking and moving more. I have a television in my kitchen and that is where I often land. I have to say, my kitchen is cleaner and more organized that it's been for a while! I've cleaned out and rearranged my pantry, all my shelves, put down new cabinet liners, scoured the dishwasher edges (YUK!), cleaned out the registers, and cleaned the oven and microwave ... and made all my DIY Young Living cleaning products and all while I watch TV! There was a lot of bending, lifting, straining, groaning, and MOVING! Now, I can't do the kitchen every day, but I also cook. 

Then, once I was tired of all those kitchen chores, I Googled "exercises in your kitchen" and found this wonderful gal. Check out her video below!
#getmoving #cleaningthekitchen #cleanwithYoungLiving #workoutinyourkitchen

Why do American restaurants give you so much food? Granted, there are those restaurants who serve reasonable sizes, but even my husband feels 'cheated' with so little on his plate.

Recently my DOH and I went to dinner at an Italian restaurant. The Italian part really doesn't matter because it happens EVERYWHERE ... well, just about. I ordered a kale - quinoa salad with a lemon vinaigrette and it was amazing ... sadly, more than 1/2 of it was wasted.  This salad was piled high on a large dinner plate. Honestly, it was enough for six. And it was NOT a dinner salad, but one you would order with your entree. Seriously? I was full before I even reached the bottom!

More and more I see restaurants serving way more than our bodies need. From pizza to spaghetti, from steak to hamburgers! Granted, they are likely working hard to get your business to get more for your money. And, they'd be right. We Americans love a bargain and if we get more for the money, so be it, regardless of the toll it takes on our bodies.

What are we to do?

• Someone suggested sharing an entree ... great idea, if you eat the same foods! My husband and I don't. 
  
• Order from the children's menu? Seriously? Grilled cheese? Hot dogs? PB&J? Not.

Recently, we ate our go to pizza place - Mellow Mushroom. We usually order a small salad and one small vegetarian pizza, which we split. Did you know a serving size is 1/3! There are eight pieces ... you do the math. I'll guarantee, it's way less than you'd expect!

Learning and remember what a serving size is for you body and caloric / fat / sodium/ etc. intake and you'll think you're about to starve! 

How about ice cream ... yep, 1/2 cup is a serving in most cases. I'll have to put my serving spoon away and opt for a teaspoon when I eat ice cream! I have no restraint when it comes to ice cream. Better, for me, to forgo ice cream. Period.

How about that sandwich ... one slice or bread or two? ONE is a serving. Bummer.

Many of us are walking around with extra inches around our middle. We really shouldn't be surprised, should we?

​Next up ... moving!

A new docu-series is available ... it's all about brain health. Check it out.

 ... we are not perfect clean eaters. Is anyone, really? If one is honest I think some "not so great" foods would happen. For instance, every week Tom and I go to Waffle House for our usual breakfast before we head to our beloved Publix ... mine is: one poached egg with hash browns, a cup of decaf with 1/2 and 1/2. Tom also has his usual: a small tomato juice, two eggs over easy, white toast, and hash browns. Is it a terrible thing to do? That's is a question only you can answer for yourself. I don't intend to justify our actions at all, and you don't have to either. We all make choices all the time. No one is perfect. And, if you know someone who is ... well ... 

​Lunch today is the Moroheiya Noodles or Healthy Ramen Noodle Salad. It is one of our favorite salads. I was unable to find the GreeNoodles locally ... so here's the link for GreeNoodles Amazon.

This was a surprise for me as my husband, Tom, is not a huge fan of beans. Granted he loves chili, but when it literally replaces meat, it's a challenge. This recipe calls for lentils - a powerhouse little gem - so imagine my surprise when he asked for seconds!

​Ingredients:

• 4 medium sweet potatoes
• 1/2 cup diced onions
• 1/2 cup diced celery
• 1/2 cup diced carrots
• 4 1/2 cups prepared lentils
• 2 15 oz cans diced tomatoes
• 2 tablespoons soy sauce
• 1 tablespoon basil + more for garnish
• 1/2 cup chopped spinach
• 2+ tablespoons non-dairy milk
• Sea salt

Directions:

1. ​Before anything else, peel and chop the sweet potatoes into small chunks. Get them in a pot of water and let them boil for at least 15-20 minutes, depending on size.
2. Meanwhile, chop the carrots, onion, and celery (mirepoix) into small chunks.
3. Add this to a large skillet over medium heat with a tablespoon of water and allow them to soften.
4. Once the veggies are softened, add the prepared lentils to the pan. Allow these to cook for several minutes with the mirepoix.
5. Preheat the oven to 350º F
6. Open the cans of diced tomatoes (but do not drain them) and add these along with a tablespoon of chopped (or dried) basil leaves, a handful of chopped spinach, and a splash of soy sauce.
7. Let this filling simmer for 10-15 minutes for the flavors to mingle.
8. When the sweet potatoes are soft all the way through, remove them from the heat and drain the water. Mash with a little salt and a splash of non-dairy milk until the consistency is perfect.
9. Add the lentil filling to a 9 x 13 pan and top with a layer of sweet potatoes. Or, like pictured, you can add to individual oven-safe bowls. Bake in the oven for about 20 minutes until the topping becomes slightly browned.
10. Allow cooling before serving. 
11. This recipe yields about 6 servings and makes excellent leftovers the next evening for a 2-for-1 dinner.

Serves 2
Ingredients:

• 1 - 15 ounce can chickpeas, drained and rinsed or use dried chickpeas
  
• 1/4 cup teriyaki sauce
• 1 T. Szechuan sauce or hot sauce, optional
• 1 T. raw sugar, optional
• 2 cups cooked brown rice or cooked greens
• pineapple and/oor mango salsa, to taste
  

Directions:

1. Combine chickpeas, teriyaki sauce, Szechuan sauce, and sugar in a large frying pan. 
2. Let marinate for a few minutes.
3. Cover and cook over medium heat, stirring regularly, until most of the liquid has been absorbed; about 10 minutes.
   
4. Spoon over cooked rice or greens; top with salsa. 

When we first went vegan, this was a go-to dish because it lends itself to so many variations. Here is the basic recipe, see below for options!

• 1 pound red potatoes, cubed or diced
• 2 T. Dijon mustard or yellow mustard, if you prefer
• 1/2 cup mayo
• 1/4 cup dill relish
• pepper, to taste

Directions:

1. Bring a large pot of water to boil.
2. Add potatoes and cook until fork tender.
3. Immediately rinse under cold water and allow to completely cool.
4. Once room temperature, mix all ingredients except pepper and optional dill sprigs, together in a large bowl.
5. Add pepper and chill before serving; garnish with dill sprig.

Options:

• I always use celery, onion, and fresh dill
• use dried dill
• add other vegetables
  • diced onion
  • diced celery
  • diced cucumber
  • chopped carrots
  • hard-cooked eggs
  • vegan bacon bits (or 'real' bacon if you're not vegan/vegetarian