Vegetarian Meals. The BBTLC: Beyond Burger Tomato, Lettuce, and Cheese.


I cooked this vegetarian dish with a little TLC  last night. I call it the #bbtlc. Beyond Burger tomato, lettuce, and cheese. It’s a plant based burger patty on a whole wheat bun topped with an oven fried green tomato, lettuce, caramelized onions, smoked gouda cheese and a homemade tex mex aioli with a side of chili and cinnamon rubbed oven baked sweet potato fries.


The total meal cost less than $6.00 per serving and only 35 minutes to make from beginning to the end. It tastes like and has the texture of a real burger. You can find it at @wholefoods. You get 2 burgers for $5.99. Yum!


What’s for Lunch on this Healthy Lunch Day?

Sweet and Sour “Pork” Fried Cauliflower Rice and Edamame Hummus with Crudites as a snack.

I decided to vegetarian all this week and create  a healthy alternative to some of my favorite dishes. Eating healthy isn’t expensive or what I call the 3 B’s, bland, boring or a budget buster.

For the Sweet and Sour “Pork” Fried Cauliflower Rice, I toasted some sesame seeds along with sauteing some eggs and veggies to go into my cauliflower rice that I got for a reduced price for $1.79 at Kroger. I used Gardein meat free porkless bites as my source of “meat”  that was on sale for $3.99. Talking about delicious! This rice dish tastes just like takeout. You don’t miss the meat or the white rice. It is the perfect carb friendly dish for diabetics. I was able to make 2 servings which cost less than $5.00 per serving.


I knew I would need a healthy snack that would help me get through the rest of my day and keep my numbers steady. I ventured out and made my own edamame hummus. I love hummus! I paired it along with a few of my favorite crudites to make it more antioxidant, vitamin and carb friendly. Also, you can toast and season whole wheat pita bread as another option for dipping.


Edamame beans are a great source of a complete protein and fiber for it has all of your essential amino acids. Protein and fiber helps keep you feeling fuller and will stop your blood sugar from spiking.

I even saved some money by purchasing hulled sesame seeds at Whole Foods in which I toasted and blended in EVOO for $0.64 rather than buying tahini for $6-8. Delicious and winning! My vegetarian week is off to a good start. This vegetarian dish serves as a great snack or appetizer at your next party or gathering.

I hope you made some great choices today in brown bagging your lunch or finding a healthier option on the menu. Remember to lunch right with every bite!




Basil Pesto Chicken, Mushroom and Sundried Tomato Flatbread Pizza

It’s what for dinner: Basil Pesto Chicken, Mushroom and Sundried Tomato Flatbread Pizza and a simple side green garden salad

I decided to forego meal prepping this week, so I could try creating some new recipes. A friend of mine  gave me some fresh basil and other herbs out of her garden.

I wanted to create a less fattening basil pesto sauce, so I eliminated the pine nuts that are usually found within the sauce. I thought I had some sundried tomatoes in the fridge, but they expired so I had to substitute Roma tomatoes tonight. I prefer sundried tomatoes with this recipe, but the regular tomatoes were ok.

This was my first time trying out the flatout ‪‎ artisan thin rosemary and olive oil flatbread pizza crust and it was delicious. Only 120 cals, 22g carbs, 2 sugars, 240mg sodium, and 1g of fat for one crust.

The possibilities are endless on the different types of healthy pizza and toppings you can use and create using this thin flatbread pizza crust. If pesto isn’t your thing, simple olive oil, garlic and basil makes a great sauce or create your own healthy marinara pizza sauce.

Other ways to use the basil pesto sauce: Over chicken breasts, basil pesto chicken wrap, over zucchini noodles or in other shrimp or chicken whole wheat pasta dishes.

I hope you enjoy the recipe!

flatbread pizza recipe 2flatbread pizza recipe


Steamed Cabbage with Soy Italian Sausage


cabbage stir fry with soy sausage

1 medium head of cabbage
2 Lightlife Veggie Smart Sausages Italian Style
1/2 cup of red and green bell peppers cut into chunks
1/3 cup of sliced yellow onions
1/3 cup of Kitchen Basics Unsalted Vegetable Stock
1/4 cup of water
1 tablespoon of minced garlic
2 stevia sugar packets
1 tablespoon of kosher salt
1/4 teaspoon of Kroger garlic herb zesty seasoning
1/4 teaspoon of Kroger table blend zesty seasoning
1 tablespoon of apple cider vinegar
Olive oil cooking spray

Slice italian sausages into bite size pieces.
Spray skillet with olive oil cooking spray and cook them on a medium heat until browned. Set aside.
Clean and cut the cabbage into small pieces removing all of the hard white stems and core pieces
Cut the bell peppers into chunks and slice the onions
Combine the cabbage, peppers, and onions. Mix them up and add them to the pot
Spray a little olive oil cooking spray on top of your cabbage mixture and add your seasonings and garlic on top
Pour the vegetable stock, vinegar, and water on the side of your mixture to the bottom of your pot, deep skillet or wok pan
Cover and bring to a boil
Once it comes to a boil and begin to cook on medium heat.
Keep it covered stirring occasionally with adding the sausage half way during the cooking process
Cook for about 15-20 minutes or until done.
Remove from the heat and adjust the seasoning to taste


Portobello Mushroom Supreme Pizza with Homemade Pizza Sauce

portabella mushroom supreme pizza copy

Pizza Ingredients
2 large portobello mushroom caps
1 Morningstar soy tomato and basil pizza burger
1/4 cup of chopped red, yellow, and green bell peppers.
1/3 cup of chopped red and yellow onions
8 medium reduced salt black pitted olives chopped
1/4 cup of low moisture finely shredded mozzarella cheese
Olive oil cooking spray

Homemade Pizza Sauce Ingredients
1/4 teaspoon of chili powder

1 8oz can of no salt added tomato sauce
1/4 teaspoon of Kroger garlic herb zesty seasoning blend
1/2 teaspoon of italian seasoning
1/2 teaspoon of dried basil
1 & 1/2 tablespoon of  Hunt’s 100% natural ketchup
2 stevia packets of sugar
1/4 teaspoon of kosher salt

Pizza Sauce Directions
Combine all of the seasonings, tomato sauce and ketchup. Cook on low-medium heat stirring occasionally for about 5-10 minutes.
Remove from the heat and adjust the seasoning to taste

Pizza Directions
Gently remove all of the gills and stem inside of the mushroom until you have a smooth beige like surface keeping the thickness of the mushroom
Spread about a tablespoon or more of your pizza sauce depending upon the size of each mushroom
Divide the cheese in half and spread it on top of the pizza sauce inside of the mushroom
Chop the pizza burger into bite size pieces. Split the pieces in half and spread it on top of the cheese on each mushroom
Mix your onions, bell peppers and olives into a bowl. Spread the mixture evenly between the mushrooms on top of the burger.
Spray a pyrex dish or pan with olive oil
Bake for 20 minutes on 350° degrees or until done depending upon the thickness and size of the mushroom (the mushroom will exude liquid which is fine while baking).


Vegetarian Chili

vegetarian chili

1 10oz bag of Picsweet of Seasoning Blend (chopped onion, peppers, celery)
1 roll of Lightlife Soy Gimme Lean Ground Sausage Style
2 tablespoons of minced garlic
2 tablespoons of chili powder
1 1/2 tablespoons of cumin
2 tablespoons of kosher salt
6 stevia sugar packets
3 tablespoons of 100% natural ketchup
A dash of cayenne pepper
2 150z cans of no salt mexican beans
1 150z can of no salt dark red kidney beans
1 150z can of no salt light red kidney beans
1 150z can of no salt pinto beans
1 150z can of no salt whole kernel corn
1 150z can of no salt diced tomatoes
1 60z can of no salt tomato paste
1 280z can of crushed tomatoes
Olive Oil Cooking Spray
A dollop of sour cream and shredded cheese (optional)

Cook soy ground sausage according to the package and set aside
Spray a small saute pan with olive oil cooking spray and add your seasoning blend until softened
Combine sausage, seasoning blend, beans (do not drain), corn (drain), tomato paste, and tomatoes (do not drain) into one big pot
Add all of your seasonings to the pot, stir well, cover, and bring to a boil
Reduce the heat to medium-low and simmer, stirring occasionally for about 2 hours
Remove from the heat and adjust the seasoning to taste