I have to admit that I am one of those people who love peanut butter and banana sandwiches. I used to pack these in my brown bag lunches or consume open face for a grab and go breakfast.  Recently, I was wanting to create a nutritious breakfast bowl using one of my other favorite breakfast foods which is oatmeal. At the same time, I also desired to add some of my all time favorite comfort foods, dark chocolate, peanut butter, almonds and bananas to my oatmeal. After some experimenting in my vintage kitchen, I came up with the Dark Chocolate Peanut Butter Breakfast Bowl. It is a feast for the eyes, delicious yet nutritious and a snap to prepare. Your kids and grandkids would even go for this. My husband and I enjoy it at breakfast or even for supper if I don’t want to slave all afternoon over a hot stove in my vintage kitchen. Saves more time for having fun and enjoying life!

Dark Chocolate Peanut Butter Breakfast Bowl

Some of you probably remember your mother cooking oatmeal or cocoa flavored Malt-O Meal on the stove for your breakfast before you walked to school in the morning. This was before the instant microwave oatmeal, mind you. It turns out mom was right that oatmeal is good for you.  Yes, oatmeal is incredibly nutritious since it contains a  soluble fiber called beta-glucan which has been proven to lower cholesterol and even help improve insulin response possibly reducing blood sugar as well in people with Type 2 Diabetes. Hold the sugar and honey though if you have diabetes and sweeten with stevia. If you do sweeten with dark chocolate chips as my recipe calls for, count into your carbohydrate controlled meal plan accordingly.  A once cup serving of oatmeal is also a good source of magnesium, manganese, copper, iron, phosphorous, zinc, folate, Vitamins B-1 and B-5. Recently you may have read about the importance of gut health. Good news for oatmeal lovers: the beta-glucan in oatmeal forms a gel like substance when it mixes with water in your digestive tract and this solution coats the stomach and digestive tract. This coating feeds good bacteria in the gut which increases their growth rate contributing to a healthy gut.

The Dark Chocolate Peanut Butter Breakfast Bowl toppings of dark chocolate chips, sliced almonds and a banana really dress up the oatmeal and add a fabulous taste. To get the good peanut butter taste, I stirred in PB Fit, a peanut butter powder which contains only 50 calories per two tablespoons, 2 grams of fat, 70 mg of sodium, 1 gram of fiber, 5 grams of protein, 4 grams of carbohydrate and 3 grams of sugar. I began a weight loss meal plan January 1 and have lost 9 pounds so I desire to limit my calorie intake at this time as many of you may want to do also. If you don’t want to use the PB fit you can use a non-hydrogenated peanut butter or almond butter where the oil rises to the top. Just stir the oil in when you open it.

Peanut butter and PB Fit as well as the almonds are an excellent source of protein. As you may be aware, protein is made up of amino acids which help to grow, maintain and repair various tissues in the body including your muscles. Protein also has a very filling effect so that you remain full and satisfied longer after you consume your meal. Fiber also has a very filling effect. Almonds are also an excellent source of fiber, monounsaturated heart healthy fat and are a good source of vitamin E, magnesium and manganese.  Since nuts including almonds and peanuts are a high fat source, they also contain a moderate amount of calories per serving. Due to this fact, sprinkle approximately a one tablespoon serving on your cereals or salads or enjoy a small handful for a power snack during the day. If you on the other hand, consume a large quantity of them, your calorie intake will be much higher.

Last but not least, dark chocolate is a very healthy food that likewise can be enjoyed in moderation. Dark chocolate is very delicious and a small amount can help satisfy that sweet tooth. You can purchase the dark chocolate kisses, candy bars and chocolate chips to name a few versions of it.   Nutrition professionals recommend that you look for the less processed chocolate that contains at least 65% cacao. Not only does dark chocolate have a higher concentration of disease fighting antioxidants and flavonoids than milk chocolate, it is also lower in added sugar content. You might notice that your mood improves and you feel better after eating a small amount of dark chocolate. Science has proven that  it stimulates the neural regions in the brain associated with pleasure and reward. Research studies have also demonstrated that consuming dark chocolate in moderation can improve heart health, decrease stroke risk, improve vision, and may even increase the HDL (good) cholesterol.

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Serves: 2 servings
  • 1 cup dry 100% whole grain old fashioned rolled oats
  • 2 cups water
  • 2 TB dark chocolate chips
  • 2 TB slivered almonds
  • 4 TB PB Fit or 2 TB peanut or almond butter
  • 1 banana
  1. Bring water to a boil in a saucepan on the stove. Stir in oats. Cook over low heat for 3 minutes and then stir in the PB Fit or peanut/almond butter. Cook for approximately 2 more minutes until oats are well cooked. Remove saucepan from heat source. Spoon the oatmeal into 2 bowls. Sprinkle 1 TB of slivered almonds on the oatmeal. Slice ½ banana on each bowl of oatmeal. Sprinkle 1 TB of dark chocolate chips over the oatmeal also. the dark chocolate chips will begin to melt over the hot oatmeal breakfast bowl. Stir chocolate chips, slivered almonds and banana into the oatmeal prior to consuming if desired. Enjoy!
The PB fit used in this recipe is manufactured by Better Body foods. It is gluten free, non-GMO, Vegan and Koshe, contains 85% less fat than butter and 50% fewer calories per serving than traditional peanut butter. Obviously, you can't spread it on toast but it is delicious when incorporated into smoothies, quick breads, cereals and other recipes. It can be purchased in a variety of grocery stores including Walmart.The nutrition information in this recipe has been calculated using the PB fit. If you use peanut butter, the calories per serving would be 423 and the fat content would be 17 grams per serving. Other nutritional values would remain the same.

1 serving = 3 carbohydrate choices on a diabetes meal plan

Information in this food blog is not intended to provide medical and/or nutritional advice/recommendations. Consult your personal health care provider for your personal medical and nutritional advice/recommendations.
Nutrition Information
Serving size: ½ recipe Calories: 373 Fat: 12g Saturated fat: 3 grams Unsaturated fat: 9 grams Trans fat: 0 grams Carbohydrates: 46 grams Sugar: 8 grams Sodium: 70 mg Fiber: 7 grams Protein: 11 grams Cholesterol: 0 mg


Here’s hoping that you enjoy this Dark Chocolate Peanut Butter Breakfast Bowl as much as we do  and use this on a regular basis for your breakfast each morning!


If you’ve been searching for an easy, crispy  side vegetable dish which doubles as a nutritional superstar along with a delicious taste, look no further! Bingo, Sweet and Spicy Roasted Cauliflower defines all of this. It could be served for an snack at a gathering with family or friends as well. Move over spicy wings and make room for this dish!

Sweet and Spicy Roasted Cauliflower

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Cook time: 
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Serves: 4 servings
  • 4 cups cauliflower florets
  • 2 Tablespoons maple syrup
  • 2 TB olive or melted coconut oil
  • 2 tsp sriracha sauce
  • 2 tsp soy sauce, regular or lite version
  • cumin, pepper and paprika
  1. Preheat oven to 400 degrees. Line a large cookie or baking sheet with parchment paper Combine maple syrup, sriacha, olive or coconut oil and soy sauce in a large bowl or a large Ziplock bag. Add a dash or cumin, black pepper and paprika and mix together. Next add the cauliflower florets and mix together until the cauliflower is well coated with this mixture. Place the cauliflower on the baking sheet, leaving some room between the cauliflower in order for it to brown well. Bake for 30 minutes or until cauliflower is tender and browned. Remove from the oven and serve immediately.
The recipe was calculated using the lite soy sauce with one third less sodium per serving.

Information presented in this food blog is not intended to be used as medical advice. Please consult your personal health care provider for medical and/or nutritional advice.
Nutrition Information
Serving size: ¼ recipe Calories: 115 Fat: 7 grams Saturated fat: 1 gram Trans fat: 0 grams Carbohydrates: 12 grams Sodium: 233 mg Fiber: 2 grams Protein: 2 grams Cholesterol: 0 mg


Plan to serve Sweet and Spicy Roasted Cauliflower at your Superbowl party!

Cauliflower is a nutritious vegetable packed with fiber, vitamins C, K, B6 and folate. Cauliflower is all the rage now since it is being used as  lower carbohydrate  alternative to flour in pizza crust, mashed cauliflower vs mashed potatoes and in many other recipes as well.

If you are like me, you may have overindulged over the holiday season. This recipe makes a crisp, spicy side dish or snack that is guilt free. That goes a long way when you are working on achieving those weight loss and health resolutions that you wrote out on January 1.

Sweet and Spicy roasted Cauliflower

Stay warm and cozy on these cool days and spend some quality time in the kitchen making healthier foods that become family traditions for years to come!




With thanksgiving just two days away, holiday hostesses everywhere are busy with details including last minute trips to the grocery store, preparing that favorite cranberry  orange  salad that grandma used to make every year and last minute house cleaning. The day after Thanksgiving it seems that we always have lots of leftover turkey on hand. My husband grows tired of turkey sandwiches in no time at all and says where’s the beef? Turkey vegetable wild rice soup is the perfect solution to the leftover turkey dilemma in my house. Your family will love it on these cool November days. This soup is also a nutritional superstar since it is chock full of antioxidant rich vegetables, healthy spices, broth, leftover turkey and wild rice. Wild rice is harvested in northern Minnesota and is an excellent source of fiber and  magnesium. It is also a very good source of zinc, folate, phosphorus and iron as well. Wild rice is also a gluten free grain so can be enjoyed by people who must  avoid or limit gluten in their diets. Since I am a Minnesota girl at heart, I really enjoy wild rice, especially as a side dish over the holiday season or in soups that I prepare this time of year.

Turkey Vegetable Wild Rice Soup is  very nutritious, filling and perfect for waist watchers. Soup fills you up not out! A study published in the British Journal of Nutrition surveyed 20000 adults and found that on average, the soup eaters weighed less and had smaller waists than those who didn’t consume soup several times in a week. Soup is very satiating so it is a healthy first course for your meals. You will likely eat much less at your meal after you have consumed a bowl of soup. Creamy or cheesy soups are much higher in fat and calorie content however so choosing broth based soups would be more beneficial. Canned soups are also very high in sodium content so make your own with low sodium broths or choose low sodium or sodium reduced versions if you prefer to use canned soups. Be a food detective also by checking your food labels. Avoid broths or soups containing monosodium glutamate which is an excitotoxin.

Serve this soup with a hard roll, fresh fruit and sparkling cranberry juice for a quick and easy meal.

The recipe calls for broth which is the broth from which you roast your turkey in. I add a cup of water in the roaster pan when I roast my turkey so that I will have plenty of broth to make gravy with and save in the refrigerator for soup the next day. If you would like to you can make bone broth from the turkey carcass after you have removed the meat from the bones. Google a recipe for turkey or chicken bone broth for preparation instructions. Bone broth is an excellent source of collagen, which is the protein found in vertebrae animals-in their bones, skin, cartilage, ligaments, tendons and bone marrow. As we age, our own cartilage in our bodies diminishes. Collagen from the turkey or chicken bone broth when consumed as a part of your diet on a regular basis may actually help restore our own cartilage according to Dr. Josh Axe, DC, DMN, CNS. Bone broths also contain minerals such as sulphur. calcium, magnesium and phosphorus that your body easily absorbs. The collagen and minerals in bone broth may be very beneficial for our joint health. Bone broth  may also improve our gut health and is immune supportive according to a research study from the University of Nebraska which discovered that the amino acids produced when preparing chicken stock  helped reduce inflammation in the respiratory system and improved digestion. Of course, we have all heard that consuming chicken soup is good for us when we have a cold or the flu and science supports this. This soup freezes well so you can keep it on hand in your freezer and easily prepare during cold and flu season.

Turkey Vegetable Wild Rice Soup


5.0 from 2 reviews
Recipe type: Soup
  • 2 cups diced cooked turkey
  • 2 cups cooked wild rice
  • 1 cup cooked fresh or frozen sliced carrots
  • 1 cup chopped celery
  • 1 cup fresh or frozen broccoli or okra
  • 1 cup fresh sliced mushrooms
  • 1 clove garlic, minced
  • 1 TB coconut or olive oil
  • 32 oz turkey or chicken broth or you may use chicken or turkey bone broth
  • ½ tsp ground black pepper
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • ¼ chopped green onions or fresh chives
  • ½ tsp cumin
  • ½ tsp turmeric
  1. Melt the coconut or olive oil in a medium sized frying pan. Add chopped celery, green onions or chives and mushrooms. Saute until the vegetables are tender. Place these ingredients in a large pot or dutch oven on your stove. Add the remaining ingredients and stir well with a large spoon. cook on your stove until the soup boils and then simmer for at least one hour until all of the vegetables are tender. Serve immediately. You may also prepare this soup in a large crock pot. Place all of the ingredients in your crock pot and cook on the medium setting for three hours.
Information in this food blog is not intended to be taken as medical advice. Always consult with your personal health care practitioner for medical and/or nutritional advice.

Recipes and blog content are subject to copy right laws.
Nutrition Information
Serving size: 1/ 12 of recipe Calories: 101 Fat: 2 grams Saturated fat: 1 gram Unsaturated fat: 1 gram Trans fat: 0 grams Carbohydrates: 10 grams Sodium: 409 mg Fiber: 2 grams Protein: 11 grams Cholesterol: 13 mg


Turkey Vegetable Wild Rice soup

Have a wonderful Thanksgiving. Take time to count your blessings!