Monthly Archives: July 2015

Ham, Swiss Cheese, Bell Pepper Quiche


I had some extra pie dough leftover from my rhubarb pie that I made yesterday for the family reunion and instead of tossing it I made this quiche for breakfast! I try to be resourceful whenever possbile. We had leftover bell peppers from the black-eyed pea salad so I threw those in the dish. My husband loves the combo of swiss cheese and ham so I tossed that in the mix as well. This is a good dish to clean out the refrigerator! 

This recipe yields 8 servings:

Preheat oven to 350 degrees.


1 1/2 cup fat free half and half

1/4 cup shredded mozzarella cheese 

1 -2 oz of Swiss cheese (I cubed it but should have shredded it)

3/4 cup chopped Pell peppers (I had red, orange and green)

3/4 cup chopped yellow onion

1 TB fresh chives

1/2 to 3/4 tsp  freshly ground pepper

1/4 tsp kosher salt

1/2 cup diced ham

4 eggs and 1 egg white

1 tsp sriracha sauce

1 premade pie crust dough (homemade or store bought) homemade is just as easy as unwrapping the store bought)


1. Whisk together eggs, sriracha sauce, salt, pepper in medium bowl. Set aside.

2. Roll out you dough to fit a 9 inch pie dish. Place in pie pan.  Add bell pepper, ham and onion on top the pastry. Mix to spread everything evenly. 

3. Top with both cheeses and fresh chives. Pour liquid egg mix over top veggies and the proteins.

4. Bake on 350 degrees for 1 hour or until knief comes out clean.  



Rhubarb Vanilla Cinnamon Muffins

Today we are at the Vintage Grand Prix and I wanted to make a breakfast for the track team. These are very moist and kid friendly.
Pre directions:

Preheat oven to 350 degrees and paper line and spray with cooking spray standard muffin tins.

This recipe yields 17 muffins


1 cup all purpose flour

1/2 cup whole wheat pastry flour

2 cup chopped rhurbarb ( frozen will work make sure to measure when frozen) then allow to thaw and place in strainer to remove extra moisture. 

2 TB ground flaxseed 

2 eggs

1/2 cup reduced fat reduced fat sour cream

1/4 canola oil 3/4 tsp ground vietenssee  cinnamon 

1 2/3 cup sugar

1/4 tsp baking soda

1/4 tsp baking powder

1/2 tsp kosher salt

1 tsp pure vanilla extract

1. Place flours, salt, baking soda, baking powder, cinnamon, & flaxseed in a large bowl and whisk to incorporate.

2. In a separate bowl mix canola oil, sour cream, sugar, vanilla, and eggs into medium bowl. 

3. Add dry ingredients into wet and whisk to incorporate. Once no dry residue remains fold in rhubarb.

4. Scoop batter with ice cream scoop into muffin tin. Bake for 10 minutes and rotate muffins in oven and bake for 13 more minutes. Or until tooth pick comes out clean.


Oatmeal Raisin bars


We had our monthly NST meeting today. I decided to make some whole grain oatmeal bars for the meeting since these are super quick and easy. They are also perfect for an after lunch snack! They remind me of an oatmeal raisin cookie but without the butter !

Yields 20 bars


2 TB Ground flaxseed 

2/3 cup raw sugar 

1 TB pure maple syrup

1/2 tsp allspice

1 tsp baking soda 

1/2 tsp kosher salt

1 cup 100% quick oats

1 cup 100% old fashioned oats

1/4 c canola oil

1/2 c unsweetened applesauce

1 c  whole wheat pastry flour

1/2  cup of raisins

9 by 13 baking dish 

Parchment paper

Cooking spray

1.Preheat oven to 350 degrees and parchment line a 9 x 13″ baking pan. Spray with cooking spray and set aside.

2. In a large bowl mix together with whisk both oats, flour, flaxseed, sugar, allspice, baking soda, & salt . Add applesauce, maple syrup, canola oil, and mix to incorporate. 

3. Lastly fold in raisins. Pour batter into 9 x 13 pan and press the batter into the pan evenly. It helps to spray a spatula with cooking spray to prevent sticking and smooth the bars prior to placing in the oven.

4. Bake 15 minutes. Remove from oven and allow to cool on wire rack. Allow to cool completely before cutting.


Enjoy! I know my husband and the team did!

Grammy Ulam’s Spaghetti Sauce

My husband’s grandma aka Grammy Ulam makes one of the best spaghetti sauce recipes ever. It is suppose to be a local restaurant back homes authentic sauce. Let me just say it is not a Ulam Family gathering without her sensational sauce. The sauce pairs best with Warren Bakery Bread and some brummle and brown butter spread slathered on the top. The sauce also goes well with homemade pizza or chicken parm…just about anything really.

Please note we have made this recipe several times and may have altered her original recipe slightly to accommodate our kitchen pantry.

Recipe yields 6-7 Quarts


3 Cans of Tomato Puree (Quart Size)

3 (28 ounce) Cans of San Marzano Tomatoes in Sauce (DOP)

2 TB Italian Seasoning or Penzey’s Pasta Sprinkle

3 TB Extra Virgin Olive Oil

1 TB Hot Pepper oil (From home canning)

6 Fresh Garlic Cloves

1 TB garlic powder

1 Tsp Kosher Salt

1 Tsp Fresh Ground Pepper

2-3 TB of granulated sugar

12 QT Stock Pot


1. On medium low heat, saute fresh garlic in olive oil and hot pepper oil until effervescent in stock pot. Add remaining ingredients into stock pot keep heat on medium low until it simmers for at least an hour and then decrease the temperature to low  and cook for at least one more hour but maximum of 4 hours. If you feel the sauce is becoming too thick add some water to the mix.

2. Can the sauce according or freeze in quart size freezer safe bags (grammy freezers hers).

3. Enjoy!


Zesty Enchiladas

If you’re looking for a quick easy supper try these zesty enchiladas. You won’t be disappointed! Who said good food can’t come fast? So skip the drive-through! 

Makes 7 enchiladas

Reheat oven to 350°


1/2 cup shredded Mexican blend cheese

7 reduced carb whole wheat tortillas (28g each) 

1/3 to 1/2 pound of ground beef 93/7  (Or vegetarian soy crumbles)

1/3- 1/2 bag of frozen Birds Eye Southwest Style Protein Blend (12.7 ounce bag)

1 cup of Enchilada sauce

1-2 tsp cholula

2 tsp taco seasoning (penzeys or mrs dash if you need low sodium version) 


Pre-heat oven to 350° 

1. Spread 1/3 cup of enchilada sauce on the bottom of a oven safe dish. Set side. 
2.  Brown meat in skillet on medium heat. Sprinkle meat with taco seasoning. Make sure to brown until no pink remains. Add in protein blend veggies. Cook until veggies are soft.

3. Add about 1/4 cup of protein mix into each tortilla. Roll the tortilla up and place the folded side down on into the enchilada sauce. Repeat until no tortillas or filling remains. Pour remaining enchilada sauce and cholula sauce over tortillas.

4. Sprinkle with cheese and bake at 350 degrees for 15 minutes or until cheese melts.

Alfredo Sausage Stuffed Shells


We had some leftover Alfredo sauce and I wanted to play a creative spin on it so we came up with this dish for dinner last night. 

Serving: 2-3


Seven jumbo shells 

1/3 pound Italian sausage or chicken Italian sausage

1.5 cups Alfredo sauce (light)

1/2 tsp Italian seasoning

1/3 cup fat-free ricotta cheese

3/4 Cup of shredded reduced fat mozzarella (divided)

2 tablespoons of egg white substitute

1 TB fresh parsley from the garden, minced)

Freshly grated Parmesan cheese, optional


Prep preheat the oven to 350°

1.  Cook pasta according to packaging. Drain and rinse under cold water until ready to fill.

2.  In a medium sauce pan brown up sausage over medium heat until no longer pink and drai excess fat. That half a sausage aside for the filling. Add the Alfredo sauce and Italian seasoning to have to sausage remaining in the skillet. Bring to a boil then reduce to simmer.
3. And a small bowl combine ricotta cheese a half a cup of the mozzarella cheese egg substitute parsley and reserved sausage mix until everything is incorporated. Stuff equal amounts of filling into the prepared shells.

4. In a 1 quart shallow baking dish or 8 by 8 pan spread 1/4 cup of the Alfredo and meat sauce into the bottom. 

5. Place the filled pasta shells into the baking pan on top of the meat sauce. Pour remaining meat sauce over top of the pasta. Sprinkle with remaining mozzarella. Bake uncovered at 350 for 20 to 25 minutes.

6. Remove from oven and if desired sprinkle with fresh Parmesan cheese.

7. Enjoy with some garlic bread ! 

Ginger Oatmeal Raisin Bars

These are a sample of whole grain goodness. My kitchen smells amazing while these are baking in the oven! 


3/4 cup whole wheat pastry flour

1/3 cup raisins

1/3 cup chopped toasted pecans or slivered almonds (I used a combo since I had some roasted pecans leftover from another baked good)

1/4 cup canola oil

1/2 cup raw sugar

1 egg 

1/2 tsp baking soda

1/2 tsp kosher salt

2 TB crystallized ginger

1/4 cup ground flaxseed

1 1/3 cup 100% old fashioned oats

1 TB honey

1 tsp good quality vanilla extract 

1/4 tsp almond extract

8 by 8 glass baking dish

Parchment paper

This recipe yields 8 bars or 9 squares


1. Whisk together oil, honey, sugar, flaxseed,egg,extracts in a large bowl. Mix well to incorporate. Add in flour, salt, soda, and oats.  Use spatula to incorporate the dry ingredients throughout. Fold in raisins and nuts. 

2. Place parchment paper into baking vessel. Pour batter evenly (it will be thick pasty like) into dish press with spatula. 

3. Bake for 25 minutes. Remove from oven allow to cool for 10 to 15 minutes befor cutting into bars. 

4. Enjoy! 

Ranch Pork Tenderloin in the Slow Cooker

This recipe is real quick and easy! Perfect for a weekday dinner for the family. You would be crazy not to try! I put this in the slow cooker this morning and all I had to do when I got home from work was make some mashed potatoes to go with it! My husband said it is some of the best pork he has ever had! Please note this recipe is high in sodium using the buttermilk ranch dressing seasoning; however, lower in saturated fat. So if you are watching your sodium intake please consider either reducing the amount of the initial buttermilk ranch ingredient or consider trying Mrs. Dash Ranch Dressing Dip Packet. If you use the ladder it will be all around a heart healthier meal!

Serving 6 to 8 servings


1 (1 to 1.5 pound) pork tenderloin

1 (8 oz) package of fresh sliced button mushrooms

1 (10.5 oz) can of cream of chicken soup (healthy request)

1 soup can of water

2 TB dehydrated onions

3 TB of dry buttermilk ranch dressing base seasoning (I love Penzey’s) However a lower sodium option would be Mrs. Dash Ranch Dip Seasoning Package

1 TB Canola oil for sautéing

Directions :

1. Sear the pork tenderloin in oil on all sides for about one to two minutes each side on medium heat (just enough to brown up slightly).

2. Place the pork in the slow cooker. Top the meat off with mushrooms, ranch seasoning, onion flakes, soup and water. Place on low and cook for 8 to 10 hours in the slow cooker.

3. Serve with brown rice or redskin mashed potatoes.

Mom’s Mouthwatering Mac Salad


Oh boy, oh boy it only took 6 years to fully get all the secrets to this treasure. My mom has been making this Mac salad for longer than I can remember. My husband adores this salad and when we have it in the house he eats it for breakfast, lunch and dinner. No joke!! Okay maybe not breakfast.
The first time I asked her for the recipe she only gave me bits and pieces. Every time she made it my husband studied her process and he would say oh you put “that” in it as well?! Eventually we acquired the entire recipe.

Let me just say it is not a summer family gathering or holiday potluck without it.

Love you mom


1 box of elbows Dreamfileds Pasta cooked according to box (this pasta is awesome it is a whole wheat but cooks white) big secret for incorporating whole grains at a picnic

1 small can of black olives, diced

1/4 cup chopped carrots

2 small container of grape tomatoes (cut in half)

6 hard boiled eggs (plus more for decoration)

1/2 cup chopped celery (about to stalks)

1/2 cup yellow onion chopped

2 TB fresh chives

2 TB fresh parsley

6 turns on the pepper mill

4 turns on the salt mill

6 small sweet pickles

1/2 cup light mayo

1/2 cup light miracle whip

1/2 cup light sour cream

2 tsp prepared mustard

4 TB sweet pickle juice

2 TB table sugar

This recipe yields 4 quarts of Mac salad !

1. In a large bowl that fits a sealable lid, mix all liquid ingredients together along with fresh herbs, sugar, salt and pepper.

2. Then add chopped eggs and noodles to the paste, use spatula to fold in the liquid ingredients. Then fold in the chopped vegetables to fully incorporate.

3. Top with decorative slices of hard boil eggs and a few grape tomatoes.

4. Keep cold and on ice bath at the picnic! Don’t forget your food safety !

Green Goddess Egg Salad

I am a vegetarian and everyone always asks me “how do you get enough protein in your diet”. I love eggs, cottage cheese, peanut butter, beans, and greek yogurt to name a few  of my favorites.

Eggs are an excellent, inexpensive source of protein. They are my go to when I am talking with my patients about protein.

One way to eat eggs is on a sandwich and I love egg salad but egg salad for years has had a bad reputation. You don’t have to avoid it any longer. Try this makeover recipe on a classic.

I have been making this recipe for years and we even use a version of it at the hospital I work at for our room service menu.


2 TB Fat free mayo

2 TB reduced fat miracle whip

1 tsp prepared mustard

4 large hard boiled egg whites, chopped

2 large hard boiled whole eggs, chopped

3/4 cup green pepper chopped

1 TB fresh parsley, chopped well

2 TB fresh chives, chopped

1/4 tsp kosher salt

Fresh ground pepper (I like it heavy)

1/2 tsp Mrs. Dash spicy
yields 4-8 servings (1/4 cup or 1/2 cup)


1. Mix mayo, miracle whip, mustard, and seasonings in 3 cups vessel with air tight lid. Set aside.

2. Add eggs, green pepper, and fresh herbs and mix well.

3. Dig in!

4. Enjoy on lettuce as a wrap or have on whole wheat bread with a slice of tomato and lettuce from the garden! That’s my favorite way.