Some of the tortillas I thought were okay had high fructose corn syrup, over 400 mg of sodium, and ingredients I could not pronounce. This was not the kind of food I wanted to feed my family.

That set me on a quest to find a recipe for homemade tortillas that was not only tasty, but didn’t take forever. Because believe me – with seven kids – I don’t have forever to roll out tortillas.

First I mixed the dough and shaped the dough into 2 ounce balls. I use this fabulous vintage kitchen scale I found at a yard sale for just $8 several years ago.

As I measured each little dough ball, I placed it right in its place on a cookie sheet. I did not grease this cookie sheet and had no problems with the dough balls coming off after their 2 hour rest.

While they rested I made English muffins. After two hours, I gently rolled the tortillas until they were about paper thin. Seriously, that thin. Then I cooked them on a griddle and stacked them up.

 You can add whatever fillings you’d like to these whole wheat tortillas. On this particular night, I added cooked chicken, onions, green peppers, and black beans. As usual, the family ate them right up.

Whole Wheat Tortilla Recipe

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Serves	20
Prep time	2 hours, 10 minutes
Cook time	5 minutes
Total time	2 hours, 15 minutes

Whole wheat tortillas are healthy, low in calories and much better for you than store bought tortillas. As a bonus, they cook in just 5 minutes and freeze well.

Ingredients

• 5 cups whole wheat flour (I use freshly ground, but you can use store bought whole wheat flour)
• 1/2 cup olive oil
• 1 teaspoon kosher salt (Sometimes I leave this out completely. Your choice.)
• 1 1/2 cup very hot water

Directions

Pour the olive oil into a large mixing bowl. I use a KitchenAid stand mixer for this recipe and it handles the dough just fine. You can mix this by hand as well. Spoon the whole wheat flour and salt (if using) into the bowl. Mix until the oil and flour mixture are slightly combined. Add the very hot water all at one time. Mix on low for about 60 seconds. Once the mixture starts to form a dough, turn up the mixer and knead for 4 to 5 minutes. If kneading by hand, knead until the mixture is very, very smooth and soft. Divide the dough into 2 ounce balls. I weigh mine, but a dough ball about the size of a golf ball is generally 2 ounces. I get between 18 and 25 tortillas with this recipe. Place the balls onto a cookie sheet. Cover with a damp towel and place in a warm place. The tortillas will NOT rise. The resting time breaks down the gluten in the dough and allows you to easily roll them paper thin. I generally let them rest for 2 hours. Roll the tortillas into 7 to 8 inch rounds as thin as you can get them. I use a silicone baking mat and rolling pin but you can use whatever you have. You may have to add flour to your surface to avoid sticking. Place the tortillas onto a griddle or frying pan and cook until you see the first bubbles appear. Turn the tortillas and cook for about 2 to 3 minutes on the second side. Remove from the heat and allow to cool.

Nutrition: Calories: 120; Protein: 3 g; Sodium 90 mg; Fiber: 3 g; Fat 4 g

  I hope you enjoy this recipe. Let me know if you have any questions. Diane

I love raisin bran cereal and muffins. I experimented with a variety of recipes before I finally came up with a muffin that uses my favorite organic raisin bran cereal, Erewhon. You can use your favorite raisin bran cereal for this, but make sure it doesn’t have a lot of added sugar or sodium to keep it as healthy as possible.

These muffins are quick to make and really pack a punch of flavor and nutrition. Some restaurant muffins have almost 400 calories, making them a really poor choice for weight loss or even weight maintenance. These have about 100 calories per muffin, which means you can have one for a snack or pair it with eggs or Greek yogurt for breakfast. I often serve them when I make a homemade soup such as minestrone or white bean soup.

First get your ingredients together. I often lay out everything at once but sometimes you will see me making 18 trips from the counter to the pantry and back again.

Once you have everything mixed up completely, spoon the batter into your prepared muffin cups. I know it is silly but I like to make each row match with the same color muffin liners. For some reason it just makes me happy.

Once they are done cooking remove them promptly from the muffin pans. If you let them cool in the pan they can get soggy and who wants a soggy muffin? Not me.

My kids really like these and you can freeze them for later use if 36 is too many for you. You can also half the recipe and make only 18 at a time. With a large family, I’m all about big cooking!

Enjoy and eat in good health. Diane

Whole Wheat Raisin Bran Muffins

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Serves	36
Prep time	10 minutes
Cook time	15 minutes
Total time	25 minutes

These raisin bran muffins made with cereal give you a great burst of flavor in about 100 calories. They are filling because of the whole wheat and bran cereal, and give you 2.5 g of protein in each muffin.

Ingredients

• 2 1/4 cups whole wheat flour (freshly ground or store bought)
• 2 tablespoons baking powder
• 1/4 teaspoon salt
• 4 cups Erewhon Raisin Bran cereal
• 2 cups skim milk (you can use coconut milk)
• 1/2 cup applesauce
• 1/2 cup canola oil (or coconut oil)
• 2 large eggs
• 2/3 cups succanat

Directions

Place the whole wheat flour, baking powder, salt, Erewhon Raisin Bran cereal, and skim milk in a mixing bowl. Mix with a wooden spoon and let the mixture sit for about 5 to 7 minutes. This helps soften the cereal. Add eggs, applesauce, succanat, and oil to the wet ingredients. Mix thoroughly by hand or for about 2 minutes with a mixer set to low. Place the batter into muffin pans that you have lined with paper liners or greased thoroughly. Bake at 400 degrees for about 14 to 16 minutes.

Nutrition: Calories: 100; Total Fat: 3.6 g; Sodium; 70 mg; Fiber: 2 g; Protein 2.5 g

It’s tasty, easy to fill, and makes even a boring lunch seem special. The one drawback for us is that the store-bought pitas have ingredients I am not crazy about and they are pretty expensive.

So, I finally found the right combination of ingredients that gives us healthy pitas for just a bit of money. I think it costs me about $1.50 for 16 pita rounds or 32 halves. That’s a lot cheaper than the store and these are actually good for us.

Gather your ingredients and get ready. These are simple, fast, and from start to finish take less than 2 hours. They freeze beautifully, which is a plus. Feel free to half the recipe if making 16 seems like too much for you.

Once the dough is mixed and risen, divide the dough into two equal pieces and place on your clean counter or rolling mat.

Next roll out each piece into 6 to 7 inch rounds. At first I was using a ruler to be precise but then I just eyeballed it. I do that a lot when I’m cooking. Sometimes it works out well, and sometimes not so much.

Once they’ve rested for a bit, bake them in your 500 degree oven. They might puff up big like these, but sometimes mine stay just a bit puffy. I have no idea why sometimes they puff and sometimes they don’t.

Aren’t they pretty? After they cool completely, cut them apart and fill them with your choice of fillings. We often do baked chicken strips with hummus and salad greens. Egg salad is popular, as is black beans, cheese, and salsa.

I hope you enjoy these whole wheat pitas. My family loves it every time I take the time to make them. In fact, every time I make them I wonder why I don’t always have them on hand. Oh yeah, that’s because they get eaten up so quickly! Diane

Whole Wheat Pita Bread

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Serves	16
Prep time	1 hour, 25 minutes
Cook time	10 minutes
Total time	1 hour, 35 minutes

Homemade pita bread is better for you and lots cheaper. These pita rounds are made with freshly ground whole wheat but you can use any flour you like. Healthy, low in calories, and high in fiber - your family will love these!

Ingredients

• 2 cups water (warm to hot)
• 2 tablespoons olive oil
• 4 tablespoons honey
• 1/2 teaspoon kosher salt
• 6 cups freshly ground wheat flour (I use hard white wheat berries, but you can use store bought whole wheat flour)
• 3 teaspoons yeast

Directions

Place water, oil, and honey in a mixing bowl or stand mixer. Add flour, yeast, and salt. Mix on low for about two minutes, or until a soft dough forms and begins to pull away from the mixing bowl sides. Knead by hand for about 6 to 7 minutes, or knead in the stand mixer for 4 minutes. Cover the bowl with plastic wrap and let rise for about 1 hour. Divide dough in half and make into rounds. Cut each round into eight pieces with a serrated knife. Roll into 6 to 7 inch rounds and place on a well-greased baking sheet. Let sit on the baking sheet for about 15 minutes. Bake in your preheated 500 degree oven for about 8 to 9 minutes. They should puff slightly and be starting to brown. Cool on a baking rack and slice.

Well, I asked on my Facebook page one day on ideas on how to prepare these green little vegetables and got some good ideas. I tried them once and cooked them too long and burned the batch. I’ve tried again several times and finally hit on the preparation method and simple recipe that my whole family loves.

I bought a bunch of brussels sprouts and washed them thoroughly. Well, actually my five year old washed them because he thinks it is fun.

Next, I cut them in half lengthwise. In other words, right through the stem. If you look carefully at the picture below you can see where I sliced a 1/4 inch slice into the stem end of each brussels sprout. This really helps them not get all shriveled up and weird looking.

Next toss them with some good olive oil, a bit of salt, and some garlic. Then lay them in neat “soldier-like” rows on a baking pan. I like to line mine with parchment paper for easy clean-up. With seven kids, easy clean-up is a blessing.

Then wait just 15 to 17 minutes. No longer – or I promise you – those little babies will burn to a crisp. Take them out and enjoy.

We actually had to tell our five year old to stop eating them because I was afraid he was going to be sick. He just couldn’t seem to get enough of them!

I hope you try these and that your family enjoys them as much as we do! Diane

Roasted Brussels Sprouts

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Serves	10
Prep time	10 minutes
Cook time	17 minutes
Total time	27 minutes

Roasted brussels sprouts are good for you and very filling. When you roast the sprouts the flavors seem to pop. At only 38 calories a serving, these brussels sprouts are a great side dish to your healthy meal.

Ingredients

• 1 1/2lb brussel sprouts
• 1 tablespoon extra virgin olive oil
• 1/2 teaspoon kosher salt
• 1 tablespoon garlic, finely minced

Directions

Preheat oven to 475 degrees while you are prepping the brussels sprouts. Cut each brussels sprout in half and make a 1/4 inch cut in the stem of each brussels sprout. This helps them not shrivel up when roasting. Place the cut brussels sprouts in a mixing bowl and drizzle the olive oil over the vegetables. Add the seasonings and toss with a wooden spoon until thoroughly coated. Line a baking sheet with parchment paper and place each brussels sprout cut side down on the sheet. I try and make sure they do not touch each other. Bake for 15 to 17 minutes. Serve promptly.

Nutrition Information Calories per serving: 38; Fat grams: 1.7; Sodium: 126 mg; Fiber: 1.6 g

I like them baked, boiled, and roasted. This recipe may make sweet potato haters into sweet potato lovers because it combines that popular flavor combination of sweet and savory.

First I peeled and cut the sweet potatoes. I use a crinkle cutter instead of a knife because those sweet potatoes can be very hard to cut. I mean really hard.

Then I mixed the olive oil, dried rosemary, and minced garlic in a bowl. I actually still have fresh rosemary growing but it was pouring down rain so hard that I just couldn’t bring myself to get out there and pick it.

Then I added the oil mixture to the potatoes and mixed thoroughly with my hands. You can use a spoon if you don’t like the feeling of oil on your hands but I figure the oil might be good for my skin. I popped them in the oven while the chicken was finishing up roasting.

Here is the result. Delicious soft sweet potatoes that all of my kids gave a big thumbs up too. That’s kind of unusual in my house because a couple of them are just a bit picky.

I hope you try these and that you liked them as much as we did! Diane

Rosemary Roasted Sweet Potatoes

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Serves	10
Prep time	15 minutes
Cook time	45 minutes
Total time	1 hour

Rosemary roasted sweet potatoes pack a nutritional punch with just a few calories. The garlic adds a sweetness that contrasts nicely to the tang of the rosemary.

Ingredients

• 4 - 6 medium sweet potatoes (peeled and cut into 1/2 inch rounds)
• 2 tablespoons olive oil
• 4 cloves garlic, finely minced
• 4 tablespoons rosemary

Directions

Peel and cut the sweet potatoes into 1/2 inch rounds. I cut the rounds in half again so they look more like crescent shapes. Place on a baking sheet.

In a small mixing bowl, gently toss the olive oil, rosemary, and minced garlic. Pour the mixture over the waiting potatoes. Use your hands to thoroughly coat the potatoes. Make sure the potatoes are spread into a single layer. Place in a preheated 450 degree oven and bake for about 40 to 45 minutes until soft.

Nutrition: Calories: 93; Fat: 2.9 g; Fiber: 2.0 g; Protein 1.1 g; Sodium 8.7 mg

I sometimes use the polenta in the tube as this recipe calls for, but I often make my own polenta cakes using my favorite recipe.

Enjoy! Diane

Chicken with Polenta Cakes and Mango Avocado Salsa

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Serves	6
Prep time	15 minutes
Cook time	30 minutes
Total time	45 minutes

Chicken with polenta cakes with mango avocado salsa is a lively combination of flavors that you whole family will enjoy. This is a healthy recipe that has healthy fat from the avocado, tang from the mangoes, and lots of protein from the chicken.

Ingredients

• 1 tube prepared polenta (you can make your own polenta if you like)
• 1 tablespoon olive oil
• 1 clove freshly minced garlic
• 1 teaspoon Italian seasoning
• 1 teaspoon smoked paprika
• 1 mango (peeled and diced into medium-sized chunks)
• 1 avocado (peeled and diced)
• 1 tablespoon lime juice (use either fresh or refrigerated)
• 1 large green pepper (for chicken)
• 1 large onion (for chicken)
• 1 tablespoon olive oil (for chicken)
• 1lb boneless skinless chicken tenders

Note

Although I sometimes use the polenta in the tubes, I often make my own using my favorite Polenta cakes recipe. The polenta in the tubes can be very high in sodium.

Directions

Polenta Cakes: Heat the olive oil in a large skillet until hot but not smoking. Carefully place the polenta rounds into the hot oil. Season by sprinkling with the smoked paprika and Italian seasoning. Cook until the first side is golden brown, about 4 minutes. Flip the polenta cakes over carefully and cook the other side. Mango Avocado Salsa: In a small bowl mix together lime juice, diced avocados, and diced mangos. Chicken, Onion, and Peppers In a large skillet sautee onions and peppers in 1 tablespoon olive oil until onions are beginning to look translucent. Remove from pan and set aside. Add chicken tenders to the pan and sautee until cooked through. (Instead of adding more oil to the pan, I just add a bit of water if the pan gets dry.) Once the chicken is cooked through, add back in the peppers and onions to rewarm them.

To serve place the chicken on a plate and top with the green peppers and onion. Place the polenta cakes carefully on the plate so they don't fall apart and spoon some mango avocado salsa on the edge of the cakes.

Nutrition: Calories per serving 305; Total Fat: 11.5 g; Saturated Fat: 1.8 g; Polyunsaturated Fat: 1.4 g; Monounsaturated Fat: 6.6 g; Sodium: 245 mg; Fiber: 4.7 g; Protein: 20.4 g

I’ve tried a lot of variations on granola bars and this is my family’s latest favorite.

It is super easy to make. You simply mix all the ingredients together and turn it out onto a pan lined with parchment paper.

Bake them and take them out of the oven. Let them cool for about 5 minutes, then score them with your knife so they will easily break apart. The longer you cook them the crispier they are.

Here’s the recipe below. I hope you enjoy! Diane

Healthy Granola Bars

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Serves	30
Prep time	20 minutes
Cook time	17 minutes
Total time	37 minutes

Healthy granola bars full of oats, flaxseed, brown rice cereal, and honey make an awesome treat for adults and kids alike.

Ingredients

• 2 cups rolled oats
• 1/4 cup sliced almonds
• 3 cups brown puffed rice cereal ((I use Erewhon brand))
• 1/2 cup honey
• 1/2 cup peanut or almond butter
• 3 tablespoons flaxseed, ground
• 2 teaspoons vanilla extract
• 1/4 cup dark chocolate chips

Directions

Place the oats and almonds on a baking sheet lined with parchment. Toast lightly in a 350 degree oven for about 10 minutes. In a large mixing bowl, mix the honey, peanut butter, flaxseed, and vanilla. Stir until smooth. Add the rolled oats, almonds, puffed rice cereal, and chocolate chips. Mix thoroughly. I sometimes use my hands but often a wooden spoon does the trick. Upend the bowl so the mixture falls onto your parchment-lined baking sheet. Using your hands, shape the mixture into a rectangle. My rectangle was about 11" x 14". The mixture should be between 1/4" and 1/2" thick. Bake for 12 to 17 minutes in a 350 degree oven. Take out sooner if you like your granola bars chewy or leave in longer for a crispier bar. We like them a bit crispy so I usually cook mine about 15 minutes. Allow to cool for about 5 minutes. Score into 2" x 2" squares. When completely cool, break the squares apart and enjoy.

Nutrition: Calories per bar: 93 Fat: 4.3 g Sodium: 22 mg Fiber: 2 g Protein: 2.3 g

This recipe is great for the times when you want something sweet that also has some nutritional value.

Sure to Please Oatmeal Cookies

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Serves	52
Prep time	10 minutes
Cook time	12 minutes
Total time	22 minutes

These sure to please oatmeal cookies are a healthy alternative to store-bought or traditionally made oatmeal cookies. Full of nutritious ingredients like oats, flax seed, and whole wheat flour, this is a cookie you can feel good about eating yourself or giving to your kids.

Ingredients

• 1 1/2 cup whole wheat flour ((I used freshly ground))
• 1/2 cup flax seed (finely ground)
• 1/2 cup graham flour ((I used Erewhon graham crackers, crushed))
• 1 1/2 cup oats (not instant)
• 1 teaspoon baking soda
• 1 tablespoon cinnamon (Leave this out if you use chocolate chips as an "add-in")
• dashallspice (Leave this out if you use chocolate chips as an "add-in")
• 1/2 cup honey
• 1/4 cup coconut oil
• 1/4 cup applesauce
• 1 tablespoon molasses
• 1 large egg
• 1 teaspoon vanilla extract
• 1/2 cup raisins (optional)
• 1/4 cup dark chocolate chips (optional)

Directions

Combine the dry ingredients (except the raisins or chocolate chips) in a large mixing bowl. Stir well to ensure they are all evenly incorporated. In a smaller, separate bowl, combine the wet ingredients. If you measure the oil first and then the honey in the same measuring cup, you will find the measuring cup much easier to clean.

Pour the wet ingredients into the dry ingredient bowl. Mix thoroughly with a wooden spoon. As the mixture comes together, you may need to add additional whole wheat flour. The dough should be sticky yet staying together like a normal cookie dough does. If it is soupy, don't be afraid to add more flour! After the dough is the right consistency, add in either the raisins or chocolate chips. I often make these without either add-in, but the kids like the raisin variety the best.

Spoon out the dough onto a cookie sheet in small tablespoon sizes. When I make this recipe I normally get about 52 cookies. They are on the small side, but they are so full of flavor that everyone is satisfied with just a small serving. Bake at 325 degrees for about 10 to 12 minutes. Do not let them burn! The honey in the recipe makes it more likely to burn so watch them carefully. Remove the cookies from the pan promptly and allow to cool on a cooling rack.

Nutrition: Each small cookie has about 40 calories if you add raisins. If you add chocolate chips, each cookie has about 45 calories.

Enjoy! Diane

Even if you don’t have a big family like I do, you may find you do not have the time to make little round pancakes for each member of your family. That’s the way it is for me.

I do occasionally make whole wheat pancakes, but more often than not I skip the individual pancakes and make a whole wheat puff pancake that I can mix up ahead of time, bake all at once, and best of all – have it all finished at one time!

Before I started clean eating, my idea of pancakes were either frozen or those that came in a box that proudly proclaimed, “Just add water!” As I improved my eating, I realized that the “Just add water” pancakes weren’t really the best choice for me or my family.

One fun thing about this recipe is how it puffs up while cooking. Here it is in the oven right before I took it out.

I hope you will try this recipe and let me know how you like it. The hardest thing about it in my family is saving a piece for whichever child is the last one to the table!

Whole Wheat Puff Pancake

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Serves	6-8
Prep time	10 minutes
Cook time	35 minutes
Total time	45 minutes

This delicious but healthy oven puffed pancake will make your whole family smile! The recipe uses all natural ingredients and is a great way to start off your day, especially if you are dieting or trying to lose weight.

Ingredients

• 1/2 tablespoon butter (melted)
• 3 large eggs
• 1 1/2 cup skim milk ((you can also use almond milk))
• 3 tablespoons succanat ((or white sugar))
• 1 1/2 cup whole wheat flour
• dashsalt
• 1 teaspoon cinnamon
• 1 teaspoon vanilla extract

Directions

Melt butter in the microwave in an oven safe bowl. Using a pastry brush, brush the melted butter into the bottom of a 9" x 13" casserole pan.

In a large mixing bowl, combine the eggs, milk, vanilla extract, cinnamon and sugar. Using a whisk, add in the flour and salt until the mixture is fairly smooth. It is okay if there are some lumps.

Pour the mixture into the prepared baking dish and bake in a 375 degree oven for about 30 to 40 minutes. Try to avoid opening the oven door if you can.

Remove from the oven. The pancake will be all big and puffy but will collapse once you let it cool for a bit. Cut into six or eight servings and serve with maple syrup or fresh fruit.

Nutrition: If you cut the puff into six servings, there are about 200 calories per serving and each serving has about 8 grams of protein, 3 grams of fat, and less than a gram of fiber.

Enjoy! Diane