Tag: Healthy Eating Plan

Greek Sausage Dish

Greek Sausage Dish

Or Empty the Refrigerator

*Another tasty creation by Go Figure Chef David


This is a yummy and easy one-pot meal!

4 large Italian sausage (sweet or hot), sliced into bite sized pieces

2 stalks celery, chopped small                     2 Tbsp. olive oil

½ onion, chopped small                             ½ tsp. garlic salt

1 head broccoli, chopped small                   ¼ cup white wine

1 tomato, chopped small                            ¼ cup feta cheese, crumbled

1 dozen olives, green or kalamata

½ cup artichoke hearts, (canned in water, drained)


In a large sauté pan with oil on medium-high heat, add sausage and start to brown.  Turn heat to medium and add onions, broccoli, and celery.  Saute with sausage for about 5-10 minutes until soft.

Add tomatoes, olives, feta, artichokes and wine.  Sprinkle with garlic salt.  Mix in gently and simmer for 2 minutes.  Adjust wine and garlic salt to taste.

Additional veggies and herbs may be added: spinach, kale, fresh basil, oregano or rosemary.

©David and Cheryl MacDonald, 2014

Parmesan Chicken Tenders

Parmesan Chicken Tenders


*Another tasty recipe brought to you by Go Figure Chef David

1 lb. chicken breast, cut into small 1 inch pieces

1 egg

1 Tbsp. olive oil

1 tsp. chicken seasoning

*1 ½ cups almond flour (available in bulk at Rosauer’s Huckleberry section for much lower price than packaged)

¼ cup grated parmesan

*Do not replace almond flour with other flours.  Almond flour is only finely ground almonds.


Whisk egg and oil in bowl.  Toss chicken pieces in egg mix.  Mix chicken seasoning, almond flour and parmesan in bowl.

Take chicken out of egg mix and toss in bowl with almond flour mix.

Place coated chicken on a baking sheet with pieces not touching each other.  Bake at pre-heated 425 degree oven for 20 minutes and serve.


©David and Cheryl MacDonald, 2014

Recipe of the Week: Simple Soup

Simple Soup

2 T. olive oil

1 lb. ground beef or bison (bison has more protein and less fat/oz.)

¼ cup chopped onion

1 small can stewed tomatoes

32 oz. low-fat beef broth

Fresh or frozen green beans

½ cup chopped celery

1 t. oregano

½ t. salt

¼ t. pepper

In soup kettle, heat oil and brown beef or bison.  Add veggies, broth and seasonings.  Bring to boil and then reduce to simmer.  Cover and cook for several minutes until veggies are just cooked.

Chicken or turkey breast cut into small pieces and low-fat chicken broth can be used instead of beef.  Or try ground chicken or turkey.  Other options: sweet Italian turkey sausage, hot turkey sausage.  For vegetarians: tofu and vegetable broth.

3 Days of Protein: Leave out veggies.



Copyright David and Cheryl MacDonald, 2011

Recipe of the Week: Nutritious and Delicious Miso Soup

Nutritious and Delicious Miso Soup

Long a daily staple in numerous Asian countries, oftentimes for breakfast, this rich and satisfying soup is easy to make and only takes several minutes.  But it yields an abundance of health benefits.  When you have a few minutes, Google the ingredients to discover all the wonderful nutrients this soup contains.

When you’re looking for something healthy to eat while traveling, you can almost always order miso soup at Japanese restaurants. (ask for tofu with it to get protein).

-¼ of a green cabbage, sliced

-3 cloves garlic, minced

-About 3 Tbsps. miso paste (Found in refrigerated areas of health food sections, white miso is less salty than other types, but any flavor is fine.  Be aware that miso has either a soy or barley base.  So, if you have a sensitivity to either of these, be sure to avoid that type.)

-Any seaweed (Nori is especially good) (Available in health food sections)

-Tofu cut into small squares (read package for protein amounts)

Briefly sauté garlic and cabbage in oil.  Add about 2 cups of water (depending on thickness desired) and tofu.  Simmer several minutes.  Add some seaweed, and remove from heat.

Take 1 T. of broth and mix in a small bowl with the miso.  Stir miso mix into the pot.  Do not ever boil or re-heat miso soup at high temperatures, as this will destroy much of the nutritional value.  To get your healthy fats, add 2 tsps.–1 T. sesame oil to your individual bowl and stir.  Enjoy!




Copyright David and Cheryl MacDonald, 2010

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