Category Archives: Recipes

Recipe – Healthy Brownies

One of my friends made this recipe for a party that we co-hosted several years ago and they are just so YUMMY and healthy…and super easy, too!

  • 1 box of chocolate cake mix
  • 1 tbsp instant coffee
  • 1 tsp vanilla
  • 1 can pure pumpkin
  • 1/4 cup nuts – walnuts, pecans, almonds (optional)
  1. Preheat oven to 350 degrees F.
  2. Spray 9 x 13 baking dish with non-stick cooking spray (or spray 12 count muffin tin)
  3. Mix all ingredients together and pour into dish.
  4. Bake for 30 minutes.

Let cool before serving.

Optional – Top with Lite Cool Whip, chocolate chip minis, chopped nuts, and sugar free chocolate syrup.


Sugar-Free / Grain-Free Pumpkin Pie

This is a great sugar-free and grain-free recipe.  I got this recipe when I was in CEA-HOW several years ago.  We still enjoy it today!


  • 16 oz can of pure pumpkin puree
  • 12 oz can of evaporated milk
  • 2 eggs
  • 1 cup Splenda
  • pinch of salt
  • 2 1/2 tsp pumpkin pie spice
  • 1 tsp vanilla


  1. Preheat oven to 425 degrees F.
  2. Spray pie pan with non-stick cooking spray.
  3. Mix all ingredients together and pour into pie pan.
  4. Bake for 15 minutes.
  5. Reduce heat to 350 degrees F and bake another 45 minutes or until knife inserted into the middle comes out clean.

Let cool and cut into 6 slices.  On CEA-HOW, one slice equals one vegetable.


Papaya Facial Blend

  • 1/4 cup ripe papaya
  • 2 tsp aloe vera gel
  • 2 tbsp cosmetic clay

Add all the ingredients to your blender and mix.  This mixture can be stored in the refrigerator for several days…just be sure it is warmed up before applying it to your face.

This recipe was taken from page 64 of The Royal Treatment by Steve Capellini.

Spa Day Apple-Pear Salad

Make yourself a healthy, light, and delicious snack to munch on between home spa day treatments.

  • 2 Granny Smith apples, cored and sliced
  • 2 medium pears, cored and sliced
  • 3/4 cup celery, sliced
  • 1/4 cup lemon juice
  • 2 tbsp raspberry vinegar
  • 2 tbsp parsley, chopped
  • 1 tbsp olive oil
  • 1 tsp black pepper, ground

Gently stir all the ingredients in a large bowl until well coated.  Cover and refrigerate 15 minutes to allow flavors to blend.

Source: The Royal Treatment

Ginger Snap Cookies to Relieve Nausea

Ginger is so great for reducing nausea.  I found this recipe and thought these cookies would be a wonderful way to keep nausea at bay while traveling…just snack on them as needed.

  • 2 1/2 cups of flour
  • 1 1/2 tsp baking soda
  • 3/4 tsp cinnamon
  • 1 tsp ground ginger
  • 1/2 tsp ground cloves
  • 1/2 tsp salt
  • 8 Tbsp margarine, softened at room temperature
  • 1/2 cup sugar (plus some extra to roll cookie dough in)
  • 1 cup light brown sugar, packed
  • 1/3 cup molasses
  • 2 egg whites

Preheat oven to 350 degrees F.

Sift and combine  flour, baking soda, cinnamon, ginger, cloves, and salt in small mixing bowl.  Set aside.

Blend margarine in large mixing bowl.  Stir in sugar and brown sugar.  Add molasses and then egg whites.  Slowly add dry mixture to wet mixture.

Roll dough into ¾ inch balls.  Roll cookie balls in sugar to lightly coat each cookie.  Place balls on cookie sheet lined with parchment paper.  Bake in oven for 8-10 minutes or until cookies are golden brown.

Recipe from Totally Pregnant

And, here is a super simple Ginger Tea recipe that you may also find beneficial:

  • 4 cups water
  • 2-inch piece of fresh ginger root, peeled and sliced thin

Optional: honey and lemon slice 

Bring the water to a boil in a saucepan.  Once it is boiling, add the ginger.  Cover it and reduce to a simmer for 15-20 minutes.  Strain the tea.  Add honey and lemon to taste.

Cayenne-Ginger Hot Compress

For external use only to relieve minor aches, pains, and stiffness in the back.

  • 1 tsp cayenne, powder
  • 1 tsp ginger, powder
  • 1 tsp lobelia (optional), powder

Add powered herbs to a bowl of very hot water and stir together until blended and dissolved.  Place a clean washcloth in the water so that the herbs soak in.  Lightly wring out excess tea.  Place on area of back that is causing discomfort.  Allow washcloth to set until the heat is gone.

Fill a separate bowl with ice and water.  Dip a clean washcloth in the water.  Wring out excess water and place on same area of back.  Allow washcloth to warm to body temp.

Repeat several times, ending with hot tea compress.

Low Fat Recipes for Blood Pressure

This entry is part 2 of 3 in the series High Blood Pressure

Several years ago (almost 5 years ago now) my mom was diagnosed with high blood pressure.  I had no clue how to cook for someone with high blood pressure as I have always had low blood pressure.  So, I called a friend of mine that is a Dietitian and she gave me some very helpful tips.  One of the things she told me was that just because my mom couldn’t have salt, didn’t mean that the food she ate had to be bland and tasteless.

I started making homemade salsa, as the store bought stuff is LOADED with sodium.  Here is my recipe:

2 vine ripened tomatoes still on the vine, cut into chunks

1/2 small onion

1 tsp minced garlic

1/4 cup fresh cilantro, chopped

2 slices jalapeno, from a jar (or 1/4 of a fresh jalapeno, minus seeds)

Put all ingredients into a blender and pulse until desired consistency.  Store in air tight container in the fridge.  Being so fresh it only lasts for a few days (which is why I make such a small batch).

My mom loved this!  She topped most things with this salsa to add flavor when she would normally have added salt.

Again, I did some searching for additional recipes that would be beneficial for people who suffer from high blood pressure and found a great site with some really yummy sounding recipes.  The pic to the right is one of the recipes that they offer.  Doesn’t it look fabulous?

I must admit, I haven’t tried the recipes yet but they sound so good that I thought the site was worth sharing.  Here is the website:


Calcium Rich Recipes

Eating calcium rich foods is good for your bones, your weight, and for preventing arthritis.

I was doing some research to find a really good calcium rich recipe and came across this website…  They have several YUMMY sounding calcium rich recipes.  So instead of listing only one recipe, I’ve linked to the site so you can choose for yourself. 😉

If you are more adventurous and would like to create your own calcium rich recipes, click here for a list of calcium rich foods.

I was surprised at the foods that were so high in calcium.  I noticed that you could easily make little individual pizzas with fortified english muffins, a little alfredo sauce, ricotta cheese, and mozarella cheese.  My mouth is watering.  LOL!

You could even make a broccoli salad with fresh broccoli, shrimp, and parmesan cheese with a light yogurt dressing.  Are your creative juices flowing yet?

Alkaline / Acid Food List

This entry is part 2 of 3 in the series Indigestion & Heartburn

As promised, attached are the food lists for Alkaline Foods and Acidic Foods.

In general, your diet should contain 80% Alkalizing foods and 20% Acidifying Foods.  I think you’ll find it is a pretty comprehensive list.  If something isn’t listed on either of the lists, use your instincts on which side of the food list it belongs. 😉

Acidifying Foods

Alkalizing Foods

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