Sunday, June 26, 2016

Easy Baked Fish

I make this simple recipe about once a week. Fish baked in the oven is an easy, light, delicious healthy meal. I use a mild filleted fish for this recipe like flounder, cod or mahi mahi, but you can use any kind of fish you like.

You can easily adjust the servings to make this dish with one or two fillets by reducing some of the ingredients and then cut the baking time in half.

I don't actually measure anything, I just throw it all in the pan and bake it. The amounts below are just guidelines and you can also add other vegetables like zucchini, carrots, cabbage, artichoke hearts or anything you have on hand.


6-8 flounder fillets or your fish of choice
1 diced Vidalia onion
1/2 cup sliced mushrooms
1/4 cup diced red bell peppers
2 lemons
1/2 cup white cooking wine
olive oil
Italian seasoning, onion and garlic powder
Salt and pepper to taste
2 tablespoons capers s an optional garnish

Preheat oven to 350°F.

Lightly grease or spray a large baking pan.

Rinse fish fillets, place in pan, top with onions and vegetables, the juice of one of the lemons, sprinkle generously with seasonings, add wine and drizzle with olive oil.

Place in the oven and bake for 40 minutes or until golden brown. I usually make my salad while the fish is baking and I tend to get busy with tons of things so I have left this in the oven for much longer. Since I am cooking at 350°F and there is lots of liquid, it has never dried out. Many baked fish recipes have you set the oven for a higher temperature and bake for less time, but my method allows it to cook slower and when you leave it in longer the onions get brown and caramelized and all of the flavors to build and meld to produce a savory memorable meal.

Garnish with capers and lemon slices. Serve with a big green salad. Enjoy!

Wednesday, June 22, 2016

Shrimp Fried Rice

This is my healthy version of fried rice. I like to add shrimp or salmon, but it can be made with just vegetables. You can add any veggies you like, the more, the merrier! Peas or pea pods would be nice and water chestnuts are fabulous!

I usually serve this as a main course with a nice Asian sauce on the side and a big green salad.

It's best if the rice is cooked ahead of time and cooled, this way it doesn't stick together and it makes cooking this recipe a lot quicker an easier.

I use *Braggs Liquid Aminos instead of regular soy sauce, you can also use Nama Shoyu or Tamari, but I just found out about a better alternative; Coconut Aminos and I will be buying it next time I go to the store. Click here for a review of these different soy condiments and their pros & cons.

Serves 4

4 cups cooked long grain brown rice
10- 15 Large shrimp
3 large eggs
2 large onions
3 scallions sliced
1 cup sliced mushrooms
2 carrots shredded or diced
1 red bell pepper diced
Coconut oil spray or olive oil
3 tablespoons sesame seeds
Add some Seasoning - I use 3 tablespoons of Italian seasoning, 2 teaspoons each of granulated garlic and onion powder and a few grinds of black pepper.

In a wok or large pot on med-high heat, sauté the onions in oil for about two minutes add one cup of rice of, stir continuously. Add all of your vegetables; mushrooms, scallions, peppers and carrots, keep stirring making sure everything is getting evenly brown, add another cup of rice and more oil if needed. Gradually add in the rest of the rice, once thoroughly mixed, you can lower the heat a bit and let it brown while you make the sauce.


3/4 Cup *Braggs Liquid Aminos or your soy sauce of choice
2 tablespoons of fresh minced ginger
2 tablespoons of fresh minced garlic
4 tablespoons of raw honey

Combine all the ingredients in the blender and process until mixed well.

Now back to the rice. In a separate bowl, scramble your eggs together with about 2 tablespoons of the sauce. Make a hole in the middle of your rice, add a touch more oil, and add the egg mixture.  Once the eggs begin to solidify, give them a quick turn or two and then incorporate them into the rice.

Serve in a big bowl, drizzle a little more sauce on top and sprinkle with sesame seeds. Serve the remaining sauce on the side.
You did it! Yay Rice! This is much healthier and cheaper than the restaurant stuff.

Here is a pretty koi painting to look at while your eat your rice. The original is sold, but I can paint one just for you, I have posters available too. Details are here at my shop.
Koi Pond Print

Friday, June 17, 2016

Roasted Red Peppers

Delicious, quick and easy recipe. Red peppers baked in the oven with artichoke hearts and cheese can be an appetizer, light lunch with salad, or as a side dish with dinner.

4-5 red peppers halved, seeded and cored
1 14 ounce can of artichoke hearts drained and chopped
3 ounces of mozzarella cheese cubed or shredded
1/2 cup white wine 
2 tablespoon fresh garlic minced
2 tablespoons of Italian seasoning
Salt & Pepper to taste
3 tablespoons olive oil

Optional ingredients to add as a garnish: chopped olives, capers, fresh oregano, lemon.


Set oven for 350ºF.  Lightly oil a large baking dish and place the peppers face down.

 Add the artichoke hearts, cheese, garlic and seasonings.
Pour on the wine and olive oil.
bake for about 35-45 minutes until nicely brown.

 I served these for dinner with Quinoa and a salad. 

It was delish and the leftovers were great too.

Speaking of red peppers, here is one of my red abstract paintings:


Also on clocks, beach towels, cards, posters, stickers, drawstring bags, pouches, wall tapestries, duvet covers, t-shirts, phone cases, travel mugs, notebooks and more.  Look at all the products on Society 6 Red Square Abstract Painting and Red Bubble Red Square Abstract Painting
If you need help finding something, email me and I will send you a link. Thank you for browsing :)

Tuesday, June 7, 2016

Hearty Seafood Chowder

This is an easy healthy seafood soup made with clams fish and shrimp, it reminds me of  New England Clam Chowder, and gives me a seaside feeling.

I use canned clams because they are inexpensive and quick. I drain and rinse them to reduce excess sodium and preservatives.
I scrub the potatoes and carrots with a vegetable brush and leave the skin on for extra fiber and nutrients.
I use water instead of vegetable stock, because all of the ingredients I add to this recipe become reduced into a flavorful broth.
There is no need for the extra fat and calories of flour, cream or cornstarch, as the potatoes cook down, they thicken the soup. You can add extra potatoes to make it even thicker.

I usually start this soup an hour before dinner.
Makes about 4 servings.


1 Vidalia Onion diced
2 white potatoes diced with skin on
2 chopped carrots
2 chopped celery stalks
1/4 red bell pepper diced
5 or 6 button mushrooms
3/4 cup white cooking wine
1  10. oz. can whole clams, drained and rinsed
1 fish filet ( any type; salmon, tilapia, flounder, mahi, etc.)
about 7-10 large shrimp
1/4 stick of butter
1 tablespoon olive oil
3 tablespoons Italian seasoning
1 tablespoon granulated garlic
sea salt & pepper to taste

Sometimes I also add 1 small zucchini and a handful of fresh spinach or some fresh chopped parsley.


In a soup pot, sauté the onion in olive oil on a medium heat for a couple minutes until soft. Add the clams and potatoes with about four cups of water making sure the ingredients are completely covered with water, Raise the temperature to med-high, add the seasoning, bring to a boil. Keep uncovered and allow the soup to continue boiling as you add all of the vegetables.
Add the fish and shrimp. I just put the filet in whole, it breaks up mostly on its' own, I sometimes use a spatula to help break it up.
At this point I add the wine and the water has usually boiled down quite a bit, so I add more water and let it boil for about 20-30 minutes more and stir in the butter right before serving.

Since this chowder gives me a seaside feeling, I thought I'd show you some of my ocean paintings;

Ocean Abstract Print
Ocean Abstract Original Painting

Sun & Sea Digital Art Print
Montauk Print

Sailboat under the stars Original Painting
See more at My Shop
I hope you enjoy the soup!

Sunday, June 5, 2016

Awesome Omelet

This healthy omelet takes about 15 minutes to make and it is a low carb cheesy delicious experience. When you eat a breakfast full of veggies, you can feel good about getting your day off to a good start.

Serves 1-2


3-4 free range eggs
4 oz. of your favorite cheese
2 chopped button mushrooms
1/4 of a red bell pepper diced
1 cup of spinach
2 cloves of garlic minced
1 whole tomato
olive oil
Dash of Parmesan to garnish and Seasoning to taste - I use Italian seasoning, granulated garlic, onion powder, sea salt and pepper.

You can also add some onion to this, I don't always feel like cutting up an onion, so I usually omit that unless I have the veggies pre cut from the day before.
While I make a salad I might put a little onion, mushroom, bell pepper, and garlic, in a container so when I go to make this omelet, I just place the ingredients into a sauté pan and I am  halfway there.


In a medium frying pan, sauté the mushrooms, bell pepper, and half of the garlic on low heat in a little olive oil with your desired seasonings. Meanwhile scramble the eggs and add some seasoning to them. When the veggies are a little soft add the eggs. Make sure the heat is very low, so the eggs don't burn while they get a chance to set. This may take about five minutes. Next, I dice up my tomato and place it on a plate, top it with the remaining garlic, drizzle it with olive oil and add a little seasoning.
Once the eggs have congealed, I throw in the cheese and spinach. Using a spatula, I fold it over, raise the heat to medium and then cover it for a few minutes, until the cheese melts and everything becomes brown and bubbly.

If the omelet does not fold over beautifully or you make a mess and egg dribbles all around the pan, that's perfectly OK. Just let it brown a bit and flip it again, it usually comes together nicely.

When you put the omelet on the plate, add any fallen veggies left in the pan to the top of the omelet and sprinkle a dash of Parmesan. I make this as a single serving for my husband, but it's quite large and can be shared by two.

 I make this often and it always looks a little different. 
You can vary the ingredients however you want, it always tastes amazing.

While you eat your omelet, 
take a look at my artwork on my Etsy site

Saturday, June 4, 2016

Chocolate Meal Replacement Smoothie

This ultra thick shake is packed with magnesium, calcium, protein, omega 3's and potassium and it gives me just about all of the nutrients needed to keep me feeling healthy, alert and strong all day long.

Chocolate Shake with My Abstract Painting 'Joyous' in the background.

  I used to drink chocolate protein powder shakes as a meal replacement. I always wanted them thicker, so I would cheat and add an extra scoop of powder to the milk.  I tried all different kinds, but they always made me more hungry, in fact right after drinking them I would crave something cheesy and hearty. It seemed like they made me ravenous. My meal replacement turned out to be an extra serving of sugar and calories.

So I cut out the powders, and now I make a banana chocolate smoothie 
with chick peas, spinach, nuts and seeds that give me 
lasting satiety, energy and strength.

My recipe varies, so I'll give you a basic one and substitutions are listed below.

1 ripe banana
2 cups unsweetened almond milk
1/4 cup Ghirardelli 60% Cacao bittersweet
chocolate chips
1/2 cup cooked, chilled Chick Peas (I cook a batch from dried once a week)
4 cups raw spinach
3 tablespoons chia seeds
1/4 cup raw almonds

Blend all ingredients on the highest setting and then blend a second time with about 1 cup of ice, if it's too thick add a little water to reach desired consistency.

This recipe makes a super thick double serving, so I drink half today and save half for tomorrow. It usually gets thicker in the fridge, so I add water to thin it a bit.


1 Banana - 1/2 Avocado
Almond Milk - any milk or water
Chick peas - white beans or any type of beans, I prefer cooking my own dried beans, but canned may be used also
Spinach - Romaine Lettuce, kale
Chocolate Chips - Cocoa Powder
Raw Almonds - Walnuts, sunflower seeds, cashews
 Chia Seeds - Flax seeds or Hemp seeds.

Feel free to play around with the ingredients, you may also add some maple syrup or raw honey to make it sweeter.

Enjoy your shake and let me know how you like it.
While you're drinking it, check out my 'Joyous' painting on 
clothing, phone cases, bags and cool stuff for the home.

Joyous painting on various products

Shower Curtains


Friday, June 3, 2016

Spinach Pancakes

These pancakes are so delicious and with 2 cups of fresh spinach and 1/4 cup of flax seeds, they don't make us feel guilty about having a huge serving of carbs.

We eat these on our cheat day, Sunday, which in our house means extra carb day, but we like to include lots of fiber and greens throughout the day, so we can always feel good.

The first time I tried this, I took a basic pancake recipe and added a cup of spinach. That came out so good, so next time I added two cups of spinach, and then some flax seeds.  I throw it all in the blender and it's easy to pour the batter into the pan. I use coconut oil cooking spray to cook the pancakes and then top them off with real maple syrup and butter. 

As you can see by the photo, we like to have scrambled free range eggs and some veggie sausage with them.  I am working on coming up with my own veggie sausage recipe, because the frozen processed ones are not ideal. 

The mug in the photo is a portrait I painted of my husband's four Greyhounds. I am a pet portrait artist, you can click here to see my pet portrait price list with photos of cats and dogs that I have painted. 

Here's the Pancake Recipe:

2 cups packed fresh spinach
1 cup milk (I use unsweetened almond milk)
2 free range eggs
1 tablespoon oil or melted butter
1 cup flour (I use King Arthur Flour, because it's much healthier) 
1 tablespoon sugar
4 tablespoons flax seeds 
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt (optional)

Place all the ingredients in the blender, and mix until smooth. You may add more flour or milk to adjust the consistency.

Heat a lightly oiled frying pan over medium high heat. Pour the batter into the pan, using approximately 1/4 cup for each pancake. Brown on both sides and serve hot with plenty of butter and pure maple syrup, yum!

Greyhounds Portrait on Society6 Products