Right now with the swing towards eating more healthily, which I agree with, I have had some requests for traditional favorites, but healthy versions. This is a very difficult task. Healthy for who? is the first question. Many different requirements across the board for healthy eating: low fat, low sodium, low sugar, low potassium, low carb, high protein...take your pick.
The best thing I can try to do is combine as many of these needs into a single days menu, and let you work out the variety of options for the main protein and side dishes based on your needs and desires.
So with that in mind, I leave you with this thought: dieting is for the birds, and any Doctor who is really concerned about your health will tell you: crash diets don't work. The best way to lose weight and keep it off is with exercise and the right amounts of the right types of food at the right times of the day for your lifestyle.

Artichoke & Avocado Salad

1 can medium quartered artichoke hearts in water( rinsed and drained)
1 cup large pitted and garlic stuffed green olives
1 large avocado(not totally soft, just barely soft)
2 cups fresh snow peas(still in pod)
1/2 cup of diced white onion
1/4 cup Caesar salad dressing
1/4 cup grated fresh Parmesean cheese
1 cup home made croutons(recipe in Texas Twisted section)
1/4 cup chopped cilantro


In a large bowl combine artichoke hearts, olives, snow peas and onions.
After peeling and pitting the avocado, cube it into 1/2~3/4 inch cubes and then add to other ingredients.
Pour salad dressing onto other ingredients and gently fold all ingredients together so as not to mash up the avocado.
Portion out servings onto salad plates, sprinkle with grated cheese and about 5~6 croutons, and garnish with cilantro.
This makes about 4~1 cup servings and is a light and fresh addition or substitution for a standard tossed salad.

Healthy Breakfast(quick and simple)


2 eggs
2 Tbsp finely chopped red onions
4 Tbsp rough chopped Baby Bella Mushrooms
1 Tbsp finely chopped Cilantro
1 slice Pepper Jack sandwich cheese
1/2 oz Bleu Cheese dressing
2 slices Whole Wheat toast
1 Tbsp Extra Virgin Olive Oil


In a small mixing bowl, combine eggs and bleu cheese dressing. Whip mixture thoroughly until eggs and dressing are well blended.

Preheat a 6" Teflon coated frying pan, and add the Olive oil to heat. Add mushrooms, onions and cilantro to lightly saute.
Pour egg mixture over veggies mix and let sit on medium heat for about 2 minutes. Lay the slice of cheese on top of the eggs then scramble the mixture.
Cook until eggs are completely cooked and cheese is melted through out mixture.

Place one piece of toast on a plate, then cover with egg mixture, then cover with second piece of toast.
No salt or pepper is needed as flavor comes from the cheese and dressing.

Swai with Peach Salsa and Rice

1 Swai filet (about 6 oz)
Zest from 1 medium lemon
1 medium peach-peeled, seeded and diced
¼ cup Jalapenos-seeded and diced
¼ cup red onions-diced
¼ cup Cilantro-finely chopped
2 tsps Brown Sugar
2 Dashes of salt
2 Dashes of pepper
Dash of garlic powder
Dash of cinnamon
2 cups precooked white rice(preferably Jasmine rice---great flavor)

In a separate container, combine diced peaches, jalapenos, onions, cilantro
Garlic powder, cinnamon, brown sugar and 1 dash each of salt and pepper. Stir with wooden spoon until
Thoroughly mixed.
Preheat 10” frying pan to Medium heat.
Spoon Peach salsa mixture into the pan to cover a space large enough to lay the fish on top of.
Season the fish on both side with remaining dashes of pepper and salt.
Lay fish on top of peach mixture in frying pan. Cover fish with remaining peach mixture.
Continue to cook fish on each side for about 3-4 minutes at medium heat. Reduce heat to medium-low
For about 1 minute per side.


Place ½ cup of precooked rice on one side of plate. Place ½ of fish on other side of plate.
Pour peach mixture over rice and fish.

Makes two full meals.

Black Bean Chili


1 lb. bag of black beans
1/3 cup of standard chili powder
4 Tblsp Mrs. Dash Southwest Chipotle Blend
1 whole medium white onion, sliced into 1/4" wedges
4 roma tomatoes, sliced into 1/2" wedges
3 Jalepeno peppers, chopped and seeded
1 Habanero pepper, chopped and seeded
1 tsp Cumin powder
4 Tbsp of fresh Garlic, minced
1 cube(tbsp) chicken bouillon
1 Tblsp fresh ground black pepper
1/2 cup fresh Feta cheese


The most important part is to get the beans ready. Black beans need to be soaked. Place beans in a large deep bowl and cover with warm water(after cleaning out non-bean material). let soak for 1 hour, then drain. cover with warm water again, let soak for one hour. continue this process until color of water is almost clear, should be about 4 hours. cover with warm water one last time and place in 'fridge over night.


In a 5qt. Crock Pot, place beans and water from last soaking. Place all of seasoning ingredients next, then cover with all of vegetable ingredients. Add water to cover all ingredients. Turn on Crock Pot to low for 7-8 hours.