Healthy & Delicious Recipes


Raw Vegan Creamy “Pistachio Ice Cream” Kale Shake

  • 1 cup curly green kale leaves (about 3 large leaves)
  • 2 ripe bananas - fresh or frozen
  • 2 cups ice (a little less ice if using frozen bananas)
  • 1/2 cup filtered water 
  • 1/2 cup raw cashews
  • 1/3 cup chopped pitted dates or 3 Tbsp raw agave nectar or maple syrup
  • 1 tsp pure alcohol-free vanilla extract
  • 1/2 tsp finely minced ginger
  • pinch of Celtic sea salt
  1. Throw all of the ingredients in your high speed blender (like a Vitamix) and puree until smooth and creamy. YUMMO!
  2. Serves 2.

Jo-Anne Eadie's Recipes

Jo-Anne was the ultimate hostess for our retreats in Canada. She and her friend Fran even cooked the food with such love.
She made two batches each of the soups for this for the retreat. It's Jo-Anne talking to you below:

Soupy Stew - too loose for stew, too thick for soup.
3 tbsp olive oil
2 chicken breasts cut up in bite size pieces
1 tbsp flour
2 bunches green onions chopped
1 large green or red pepper
2 carrots
1 medium potato
1 large sweet potato
2 large stalks celery
1 zucchini
½ cup pearl barley
1 VEG. Or Chicken Boullion Cube - 2 cups water
1 can diced tomato
Put chicken pieces in small plastic bag with 1 tbsp flour and shake
Empty into pot with olive oil and brown - heat not too high or it burns and sticks
Add green onions and pepper and cook on medium heat
Add can of tomatoes
Add carrots, potato, sweet potato, celery, zucchini
Add barley
Cover with water and simmer until tender or put in crock pot on low.
Add salt and pepper to your own taste and 1/4 tsp crushed chili spice

Carrot & Onion Soup
2 Tbsps Butter (optional)
1 Large Onion
8 Carrots (cut in thin slices)
1 cup Potato (cut in cubes)
4 cups Chicken Broth
½ tsp. Ground Ginger
½ tsp. Pepper
Salt to taste
1 cup 1% milk (2% for creamier) 1 ½ cups of plain, low-fat yogurt can be substituted for milk
If using butter, saute onion until soft but do not brown. (I do not do this step to eliminate butter)
In large soup pot, add chicken broth, carrots, potato, ginger, and pepper. Cover and bring to a boil, reduce heat and simmer 20 minutes. Allow to cool slightly.
Puree mixture into blender or food processor adding milk. Reheat if necessary but don’t boil.
(I skip this last step and just put it in the slow cooker until dinner)

Greek Egg and Lemon Soup - 88 calories and 1 gram of fat.
4 cups chicken stock
1/4 cup rice, uncooked
4 Tbs fresh lemon juice
3 eggs at room temperature
Salt, pepper to taste
Fresh watercress (optional)
Directions: In a large pot, bring chicken stock to a boil. Add rice, reduce heat and cook until done. Set aside. In a bowl combine lemon juice and egg substitute. Beat with a whisk. Add a little at a time to the broth. Return to a low heat, stirring constantly (I skip this last step and just put it in the crock pot until I serve it.) Garnish with watercress.

Vegetable Supreme
2 cups peas corn and carrots. (Jo-Anne uses I 500g package of Green Giant Garden Creations Baby Blend, or you can use fresh)
2 cups fresh broccoli
2 cups cauliflower florets
2 eggs
1/2 cup mayonnaise (regular or low fat)
1 medium onion finely chopped (I like green onions)
1 can cream of mushroom or cream of celery soup undiluted
1 cup sharp or medium cheddar cheese grated
1/2 cup butter melted (this can be cut down)
seasoned bread crumbs
Preheat over to 350. Cook vegetables and steam broccoli and cauliflower tender crisp. Drain thoroughly and distribute evenly in lightly buttered 11" x 7" baking dish.
Beat eggs. Add mayonnaise, onion, soup and 1/2 cup cheese. Pour evenly over vegetables
Sprinkle remaining cheese over top and level gently with back of spoon. Pour or spoon melted butter over entire top of casserole. Distribute seasoned bread crumbs over melted butter - they will absorb butter as casserole bakes. Bake for 40 minutes.
Comments: Should be prepared early in the day (or even a day ahead) so that the flavours blend and the topping mellows. Bake just before serving.
****There are no spices in this recipe but feel free to add whatever you like to spice it up *****

Greek Rice and Feta Salad
1 ½ cups Rice
1 large tomato chopped
½ cup chopped green pepper
½ cup chopped english cucumber
½ cup green onion
½ cup black olives
1 cup Greek Salad Feta Cheese, divided
½ cup Mayonnaise
2 Tbsp. Plain yogourt
Put rice in bowl. Add vegetables and 3/4 cup of feta cheese
Combine dressing and yogourt and toss with rice mixture
Cover and chill for 2 hr. Sprinkle with remaining feta
Makes 6 - 8 servings.

Simple Chicken Berry Spinach Salad
7 cups baby spinach leaves
2 cups mixed fresh berries (strawberries, blueberries, and raspberries)
1/3 cup sliced almonds or pecans or both
1/4 cup chopped red onions
two bonless skinless chicken breasts, cooked and cut into bite sized pieces
1/4 cup Kraft Signature Calorie-wise Creamy Poppyseed Dressing.
Chicken Souffle
2 cups chicken breast strips cooked and cubed (I buy a small rotisserie already cooked chicken)
1 ½ cup long grain white rice cooked
3 whole hard-boiled eggs, chopped
½ cup onions chopped
½ tsp salt
10 3/4 oz can of low fat cream of mushroom soup
3/4 cup fat-free mayonnaise
Bread Crumbs (I like seasoned)
Heat oven to 375 degrees
Spray a 2 qurt casserold dish with non stick cooking spray and set aside
In a medium mixing bowl, combine chicken rice, eggs, onions, and salt. Mix well.
Fold in mushroom soup and mayonnaise. Mix will
Spoon and spread mixute evenly ento prepared dish.
Bake 45 minutes

Chinese Chicken or Spareribs
½ cup oil
½ cup Soya Sauce
1 onion
1/4 tsp dry mustard
1/4 tsp garlic powder
1/4 tsp pepper
Marinate in fridge a minimum of one hour but can be up to 12 hours. Make it in the morning and cook for dinner.
350 oven for ½ - 2 hours.
(For the retreat, I quadrupled the recipe)

Fran's Mixed Salad
Tomatoes, Cucumber, Celery, Chives, Mint, and anything else you want to add.
I have added Zucchini, and red or green pepper and raw asparagus tips.
Cut tomatoes and add garlic, salt and pepper and let sit. Add other vegetables and stir. It makes lots of juice which is delicious sopped up with crusty rolls or grainy bread.
It can be kept up to five days and used daily but mine never lasts more than a couple of days.


Cole Slaw
Cabbage grated
green pepper chopped fine
red pepper chopped fine
celery chopped fine
carrots grated
green onions chopped fine
radished sliced very thin or chopped fine
Miracle Whip or Mayonnaise - as much as needed for slaw to stick together.

Broccoli Salad
3 bunches broccoli, cut up
8 slices bacon, cooked and crumbled
½ cup salted sunflower seeds
½ red onion, thinly sliced and separated (for the top)
Dressing: 1 cup mayonnaise
1 tablespoon sugar
1 tablespoons vinegar
1/3 cup Ranch dressing

Baked Rice Custard
Preheat oven to 375
Beat until light - 3 egg yolks
add 1/4 cup sugar
1 tsp vanilla
1/4 tsp salt
Gradually stir in 2 cups of hot milk and add 1 cup cooked rice
If you want raisins, put as many as you like in a cup and cover with boiling water until the edges turn white (usually about 5 minutes) strain then add after the milk and rice.
Pour into a buttered 1-quart baking dish. Place in a shallow pan of hot water. Bake for 60 minutes or until just firm.

Easy Strawberry Pie
1 quart strawberries divided in half
1st half - Mash and add 1 cup sugar. Heat on stove stirring until it comes to a boil.
Remove from heat and stir in and thicken with 2 tbsp. cornstarch mixed with hot water like you would thicken gravy.
Add 2 tbsp lemon juice and add the other ½ of the strawberries raw and cut in half.
Pour in pre-baked shell and serve with whip cream or ice cream or both.

Crust - For two pie crusts or two shells. You could purchase the shells.
Jo-Anne uses Crisco all vegetable shortening - you may use butter or other fat.
1/3 lb. shortening or butter. Cut the 1 lb into three equal pieces.
1 3/4 cup flour
one or two shakes of salt (optional)
6 tbsp. hot water from the tap. Do not use boiling water
Put fat and flour in a bowl and blend with the back of a large spoon. This is the step that you can handle the dough without making it tough. Make sure it is really mixed together and is small crumbles.
Add all the water and fold the dough over and over until it begins to form a ball. I use my hands at this point and form the ball adding all the pieces from the bowl. Mash the ball together but don’t over handle the dough at this point.
Cut in half and generously flour counter or board to roll.
Roll out the first piece and shove a knife underneath to make sure it is not sticking to the counter. Sprinkle the top with flour and turn half way through and sprinkle the dough with flour and finish rolling. Put into pie plate. Poke all over with a fork and bake in a 450 oven for 15 minutes. You have to poke with a fork when just doing a pie shell or it rises like layer pastry. You can skip this step if you are filling the pie and baking (such as apple or cherry)
If your dough falls apart while putting it into the shell just piece it together. Do NOT re roll it, it will make it tough. It will not show when baked and the more it falls apart, the more tender and flaky it is. With practice you can roll it out once and not have it fall apart.

Carey's Pico de Gallo

Roma tomatoes diced
Sweet Onion diced small (1015) are my fav and are out in the store now
Jalapenos diced small ( and leave the seeds and all )
Garlic salt ( this is what really blends the flavors well
Cilantro ( optional )


Avocados ( mashed with fork )
Garlic salt
Dash of ground pepper
Add some pico de gallo