Recipes and Tips for Healthy Living

Roasted Kale Chips

A GREAT alternative to greasy potato chips!

Tear the leaves of an entire bunch of fresh Kale off the stems and into 1 – 3″ pieces.

Wash thoroughly and spin dry completely in a salad spinner.  It is important that you get the leaf pieces completely dry.

Drizzle about 1 – 2 TBSP oil or walnut oil, at the most, over the chips, then toss so that all the leaves are coated.  Sprinkle lightly with salt, pepper, parmesan, lemon pepper, OR your favorite seasoning.

Spread over one – two cookie sheets.   Roast in 325 degree oven for 7 – 10 minutes.  Watch carefully.  You want the “chips” to be crisp but if they turn brown, they will taste bitter.

It is that easy.

Flaxseed Muffin in a Mug

High in fiber, low in carbs, healthy and GOOD! Make them sweet or make them savory.   Make the basic recipe or add any number of goodies from your fridge or pantry.  See the list below.   Use your imagination.  Most any of the combinations will be ready in less than 3 minutes and you can be on  your way!   Don’t let your busy life temp you to grab something unhealthy.  Try this instead,

 Things You’ll Need

  • 1/4 cup ground flaxseed meal
  • 1/2 teaspoon baking powder
  • 1 teaspoon cinnamon
  • 1 egg
  • 1 tsp oil – coconut, grapeseed, almond, walnut, your choice OR 1  tsp butter

In a good old coffee mug, combine all of the above ingredients.   Mix well.

Microwave for 45 – 60 seconds.  The muffin will rise quite a bit.  Depending  on your microwave, you may need to add an additional 20 – 45 seconds to the cooking time.  The muffin should be moist on top, not completely dried out.  It should be set but moist.

Pop the muffin out of the mug, slice and enjoy.  OR cut in half, eat half now, place other half in baggie, store in fridge or take to work for that mid morning snack.

 Sweet Muffin

Stir the dry ingredients together, pour in the oil and egg, and mix well to form a thick batter.  Then add any of the below:

  •  five blueberries or half a grated apple and an additional 1/4 teaspoon of cinnamon.
  • Add 2 TBSP Peanut Butter
  • Add 2 TBSP Pumpkin, 1 TBSP agave and 1/4 tsp pumpkin pie spice
  • Add 1 TBSP carob or choc chip and 1 TBSP agave
  • Add  2 Tbsp FINELY grated carrots, 1 TBSP agave

If you prefer, use stevia or the sweetener of your choice.   I have used up to 1 TBSP of cinnamon in my mug muffins

After you pop out your muffin, soak the mug in water immediately or it will be difficult to clean.

The recipe below is a new version of the Mug muffin – created when my son told me how much he enjoyed dates but the dried ones got stuck in his teeth!  :)


Date Mug Muffin

Microwave together until comes to a boil – ½ cup dried dates and ½ cup water

Puree those two ingredients in a blender or processor, add 2 eggs, puree until fairly smooth

Pour into a bowl, add:

2/3 c ground flaxseed, 1 tsp Baking powder, 2 TBSP red  palm oil or coconut oil, 1 – 2 TBSP agave or honey,

Mix all ingredients together and divide mixture into two coffee mugs.

Microwave on high for approximately 1 ¾  min.  check/  all microwaves are different.  Top of muffin should be moist but not wet and spring back when lightly touched.

Turn mug upside down over a plate and release muffins – you may need to run a knife around the edge of the mug.

I slice these into two portions, usually eat one, then store the rest in baggies in the frig.  Great to grab on way out the door to work on a hurried morning or to use as a snack in the evenings.  PS, THEY FREEZE WELL.