Spicy Roasted Brussel Sprouts

Spicy Roasted Brussel Sprouts

Adding some red pepper flakes gives this dish that added kick.

  • 1 1 lb bag brussel sprouts
  • 2-3 tbsp olive oil, extra virgin (or organic refined coconut oil melted)
  • 1/2 tsp kosher salt
  • 1/4 tsp black fresh pepper
  • 2-3 tbsp shallots, chopped
  • 1/4 tsp red pepper flakes
  • 1 tsp balsamic vinegar reduction (optional)
  • Pre-heat oven to 400 degrees. 


  • Wash brussel sprouts and drain off excess water,  pat dry a with paper towel cut brussel sprouts in half. 
  • Add brussel sprouts, shallots, salt, pepper,  and red pepper flakes on to a sheet pan or cookie sheet add the olive oil and mix well then spread out evenly on to the sheet pan, do not over-crowd the pan and bake for about 20 minutes or until fork-tender and a little crisp but not burnt. 
  • Drizzle the balsamic vinegar reduction and serve immediately and enjoy.

*Be sure to check and shake your brussel sprouts in the pan or stir gently with a wooden spoon every 5 minutes so they cook evenly and do not burn.

*use organic ingredients when possible

Sauteed’ Frozen Peas with Shallots & Garlic

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Sauteed' Frozen Peas with Shallots & Garlic

Semi-homemade simple and delicious

  • 3 cups frozen organic peas
  • 2 tbsp olive oil divided (extra virgin)
  • 2-3 tbsp shallots (chopped)
  • 2 tsp garlic (chopped)
  • 1/2 tsp kosher salt
  • 1/4 tsp fresh ground black pepper
  • Heat a skillet and add one tbsp of the olive oil once heated add the chopped shallots and stir for about a minute.
  • Add the chopped garlic and stir about a  minute careful not to burn the garlic.
  • Add the frozen peas to the pan and the rest of the olive oil, season with the salt and pepper and stir, this is basically stir frying so you will constantly stir your peas until they are tender but with a bite and they will be nice and plump about 10-12  minutes they will be done and so tasty. 

*use as many organic ingredients as possible.

Black Bean Chili Soup with Beef

Black Bean Chili Soup with Beef

This soup is light but filling it is truly a winner.

  • 1 lb ground beef
  • 2 tbsp olive oil (extra virgin, divided)
  • 1 onion (medium-large chopped)
  • 3 garlic cloves (chopped)
  • 3 celery stalks (chopped)
  • 3 carrot stalks (peeled and sliced 1/4 inch)
  • 1 15 oz can diced tomatoes (basil & garlic Marzano tomato)
  • 1 15 oz can black beans (rinsed and drained)
  • 4 cups water
  • 1 tbsp Better than bouillon beef flavor
  • 1 1/2 +1/4 tsp kosher salt (divided)
  • 2/4 tsp freshly ground black pepper (divided)
  • 2 tsp chili powder
  • 1/4 tsp dried oregano
  • 1/2 tsp cumin
  • 2 tbsp fresh parsley
  • 6-7 fresh thyme (6-7 stems tied into a bunch )
  1. A look at the ingredients I used

  2. lightly browning the meat

  3. sauteing the onions, celery and garlic

  4. add the tomatoes, carrots

  5. add the drained beans, meat, dry & fresh herbs

  6. add the liquid and simmer and aromatics

  • Rinse your beans well until the water is clear let drain and set aside.
  • In a 5-quart soup pot or stock pot add one tablespoon of the olive oil over medium-high heat.
  • Once heated add the ground meat and add 1 teaspoon of kosher salt and 1/4 teaspoon of black pepper break up the meat and constantly stir the meat so it will cook evenly and quickly, about 5 minutes or until lightly browned.   Once lightly browned using a strainer let the meat drain and set it aside.  
  • Using the same pot add 1 tablespoon of olive oil, onions, celery, and cook for about 2 minutes then add the garlic cook for about 2 minutes stirring constantly and please do not let the garlic burn it will taste really nasty if it burns,  not kidding.  
  • Add the carrots and sauté for about 2 minutes then add the tomatoes, beans,  meat and the dry seasoning, fresh thyme, and finally the water.
  • On a low heat let this soup simmer for at least one hour and a half to two hours, I let mine simmer for 2 hours and it was so worth it. 
  • Once simmered do not forget to remove the fresh thyme from the pot and discard and add the fresh parsley as a garnish.

*You can use beef stock instead of the better than bouillon beef flavor which   takes the place of stock but it has such flavor.  I always have this in my pantry if I am out of broth or my stock it is good to have  and it comes in other flavors, chicken and vegetable.

*The reason I did not use a lot of salt in this dish is because the better than bouillon beef flavor have enough salt, a little goes a long way.

Ps. use as many organic products as you can

Hennessy Pina Colada


Hennessy Pina Colada

This is so good!!!!!!

  • 9-10 cups ice
  • 8-9 oz hennessy cognac
  • 6 oz pineapple juice
  • 1/2 cup pineapples (fresh or can)
  • 1 1/2 cup cream de coco
  • 3 tsp coconut mana (optional)
  • 2-3 tsp simple syrup (optional)
  • 1 maraschino cherry (garnish )
  • 1 tsp cherry juice (garnish)
  1. Blend until nice and smooth

  • In a blender add the ice cubes I used my Ninja Blender and the size of the pitcher is 72 oz or 9 cups.   If  you have a 64 oz pitcher adjust the amount according to the size of the pitcher you are using. 
  • Add the liquor then blend to incorporate.  Then add the ingredients except the simple syrup if using, cherries and the cherry juice.   
  • Blend until smooth and a thick consistency.  Taste to see if you need to add the simple syrup if so add and blend.  Serve in martini glass or glass of your choice and garnish with a cherry and a drizzle of cherry juice.  You can store the rest in a canister and freeze until ready to use it freezes well.

*you can substitute the pineapples for more pineapple juice if not available or you can use all pineapples about 8 oz or a cup

*once you blend your ingredients and the ice crushes down you will need to add 3 to 4 more cups of ice to the blender depending on the size of the blender you are using.






Pesto Sauce







Pesto Sauce

This sauce is versatile

  • 1 cup organic fresh parsley (chopped)
  • 1/2 cup organic fresh basil (chopped)
  • 2 tbsp organic garlic cloves 4-5 cloves (chopped)
  • 3/4 cup organic pine nuts (chopped)
  • 1/4 cup organic raw walnuts (chopped)
  • 1/2 cup parmesan cheese freshly (shredded)
  • 1/4 cup asiago cheese freshly (shredded)
  • 1/2 cup olive oil (extra virgin)
  • 1 tsp lemon zest
  • 1 tbsp juice of a fresh lemon
  • 1 tsp kosher salt
  • 1/4 tsp black pepper
  • Add all the above-mentioned ingredients into the food processor or blender except the olive oil,  salt, and pepper on the pulse setting pulse a few times until mixed well.  Continue to pulse and slowly drizzle the olive oil into the processor or blender once you have a nice spreadable consistency stop the processor add the salt and pepper to taste.
  • Store in a mason jar and freeze, the pesto sauce freezes well and can last well over 6 months,  I normally place plastic wrap over the top of the pesto sauce before I seal it to freeze.  When I am ready to use I Just take the jar out of the freezer and set it on the counter until it soften some and I am able to spoon out what I need to use.  You can also fill an ice tray with the pesto sauce and freeze until ready to use. 

*I add this sauce to pasta, rice, and roasted potatoes just to name a few






Smoked Paprika Roasted Chicken with Spinach

Smoked Paprika Roasted Chicken with Spinach

This chicken is easy and simple to make.

  • 4 chicken thighs (organic) (bone in)
  • 2 tbsp olive oil (extra virgin)
  • 1 tsp smoke paprika
  • 1 tsp granulated garlic
  • 1/2 tsp granulated onion
  • 1 tsp tumeric (organic)
  • 1 1/2 tsp kosher salt
  • 1/2 tsp fresh black pepper
  • 10 oz fresh baby spinach (organic) (or more if you can fit it into the pan)
  • Pre-heat oven to 350 degrees.
  • In a small dish add the five dry ingredients in a small bowl and mix all ingredient to create a rub make sure to pat dry your chicken and season both sides of the chicken, In the meantime in a large skillet on medium/high heat add the olive oil,
  • once heated place the chicken thighs in the pan skin side down and pan sear the meat for about two minutes,  you are not cooking the chicken thighs but lightly browning the skin side only.  Once lightly browned turn the skin side up and place in the hot oven for 15 minutes.
  • After 15 minutes add the spinach around the meat and in between the chicken and place back in the oven for 20 minutes or until it reaches the internal temperature of 165 degree. Once cooked this is optional I placed my dish in the broiler for 1-2 minutes just to give it that nice deep golden charred.   Serve and enjoy.

*Wash chicken and pat dry, when I use chicken thighs I always remove any extra fat from the thigh and discard, I soak my chicken in vinegar or fresh juice of a lemon for at least 30 minutes.

Use as many organic ingredients as possible

Shrimp Lo Mien My Way


Shrimp Lo Mien My Way

This is such an easy and simple recipe and once you make this dish you will never want to buy take out again. You can make this dish so many ways by adding different vegetables or ingredients such as frozen green peas, shredded carrots, scramble eggs or mushrooms this is a versatile dish.

  • 1 1/2 lb large or extra-large shrimps deveined (I used extra-large chopped into 3 to 4 pieces)
  • 1/2 tsp fresh black pepper
  • 1/2 tsp kosher salt
  • 1/2 tsp granulated garlic
  • 1 bag lo mien (in the frozen deparment at your asian fruit stand or market)
  • 4 tbsp olive oil divided (extra virgin)
  • 1 red onion, med (chopped roughly)
  • 3-4 scallions (chopped)
  • 3 garlic cloves (chopped)
  • 1 cup bok choy (chopped)
  • 1/4 tsp red pepper flakes
  • 2 cups fresh broccoli florets (blanched for 3 minutes in the iced bath)
  • 3 tbsp soy sauce (low sodium)
  • 3 tbsp sitr fry sauce (I used kikomen)
  • 1-2 tsp fish sauce (I used two)
  • 3 tbs fresh parsley (garnish)

In a medium-size pot bring water to a boil and salt the water.  In the meantime devein the shrimps rinse and let drain then season them with the next 3 ingredients and set aside in a bowl.

In a large wok or skillet on medium heat add 2 tbsp of the olive oil and add the chopped onions, scallions, bok choy and stir for about 3 minutes then add the garlic and red pepper flakes, careful not to burn the garlic stirring constantly not to let the ingredients stick to the wok, once the onions are translucent remove the ingredients and set aside in a bowl.

Add the broccoli florets to the water and boil for about 3 minutes then remove and place in a bowl of ice water to stop the cooking process.  Once cooled, drain and set aside.  In the mean-time add the frozen Lo mien to the boiling water and let cook for about 6 to 8 minutes until aldente’.

Once noodles are done using kitchen shears cut the lo mien into halves careful not to burn your fingers, they are long so randomly cut into halves then drain immediately and set aside.

Add to the wok the remaining 2 tbsp of the olive oil, add the deveined shrimps and cook 2-3 minutes they will continue to cook as you add the sautéed onions, garlic and bok choy, (stirring constantly) add the broccoli soy sauce, stir fry sauce, fish sauce and the lo mien noodles using a tong to incorporate all the ingredients.  Garnish with the fresh parsley and serve immediately or keep warm until ready to serve. the noodles.

*This dish requires constant stirring it is a quickly made dish so pay attention to the dish while in the wok if you feel you may need to add more olive oil just so it will not stick add about 1-2 teaspoons more, you don’t want the food to stick to the wok or skillet.

Mushroom Vegetable Lo mein

Mushroom/Vegetable Lo mein

Mushroom/Vegetable Lo mein

simple to make, simple ingredients you have in your pantry

  • 2/3 whole wheat spaghetti (I used Whole Food brand 365)
  • 1 pint baby portbella mushrooms sliced (stems removed or buy sliced already)
  • 2 small shallots or 1 large chopped
  • 4 cloves garlic thinly sliced
  • 2-3 tbsp soy sauce (low sodium)
  • 3 tbsp olive oil divided (extra virgin)
  • 2 tbsp stir fry sauce
  • 1-2 tsp sesame oil
  • 1/4 tsp Aleppo pepper (or red pepper flakes)
  • 1 cup frozen vegetables cooked (of your choice)
  • 1 tbsp toasted sesame seed (for garnish)
  1. pasta aldente

  2. sauteed onions & garlic

  3. add the mushrooms & Aleppo

  4. add the vegetables

  5. add the remaining olive oil, pasta, soy sauce, stir fry sauce and drizzled the sesame oil on top incorporate together using tongs.

  6. garnish with the sesame seeds.

  7. Serve and sprinkle some more sesame seeds over each serving and enjoy.




  • Cook pasta according to the package and drain set aside I cooked mine for 14-15 min and drained. I find whole wheat cooks longer than the white pasta.
  • While your pasta is cooking this is the time to prep all your ingredients.  
  • Remove the stems from the mushrooms, slice them and set aside, (you can freeze the stems for a soup), chop your shallots,  slice your garlic set aside.  I just nuked my frozen veggies in the microwave just to take the freeze off of them they will finish cooking with the dish in the skillet or pan. 
  • While the pasta is boiling heat up a large pan on medium-high heat add two tablespoons of the olive oil add the shallots cook for about 3-4 minutes stirring constantly add the garlic cook for about  1 minute please do not let the garlic burn, (you will be sorry), add your mushrooms,  Aleppo or red pepper flakes and cook for about 4 minutes stirring constantly.
  • Add the veggies and remaining olive oil and cook for about 4 minutes stirring constantly turn your flame down and check your pasta but monitoring the pan.   If the pasta is not cooked remove pan from the flame until the pasta is cooked or al dente.  
  • Once pasta is cooked drain add to the pan, add soy sauce, stir fry sauce use tongs to incorporate all ingredients for about 2 minutes.  Drizzle the sesame oil and garnish with the toasted sesame seeds and enjoy.
  • Please leave me a message and photo I would love to see your finished dish.
  • *use as many organic ingredients as possible 


Salmon/Shrimp Cakes

These are so moist and delish

  • 2 15 oz wild caught pink salmon (drained)
  • 8-10 large shrimps cooked (chopped)
  • 2 large eggs
  • 2 tbsp mayonaise
  • 3 tbsp chopped red onions
  • 3 tbsp scallions
  • 3 tbs fresh parsley (divided)
  • 2 cups panko bread crumbs
  • 1/4 tsp obay seasoning
  • 1/4 tsp fresh black pepper
  • 2 tbsp unsalted butter
  • 2 tbsp olive oil (extra virgin)
  • Drain the can salmon in a large bowl break open the salmon to remove the skin, use a  fork to smash the bones with the back of a fork  the bones are edible, add the eggs,  mayonnaise, scallions and 2 table spoons of the parsley and mix to combine
  • Add the obay seasoning, fresh black pepper and the cooked shrimps and  mix using a spatula to combine and make into nice 2 inch thick patties.
  • In the mean time on medium heat add your butter and oil to the pan. 
  • In a  dish add the bread crumbs and the remaining parsley and combine.
  • Coat each salmon with the bread crumbs and once the oil is hot place the salmon cakes  into the pan (do not overcrowd the pan ) I was able to get 4 into my pan at at a time.
  • Cook each side 4-5 minutes or until golden brown.

Parmesan Meatballs Semi-Homemade


Deborah Chapman


  • 2-3 tbsp olive oil (extra virgin)
  • 25 meatballs (Wegman frozen meatballs)
  • 10 ounces block mozzarella cheese (shredded )
  • 16 ounces marinara sauce (I made my own)
  • 2 tbsp fresh parsley divided (garnish)
  • 1/2-3/4 Cup parmesan reggiano cheese divided (grated)
  1. Add the sauce after browning.

  2. Make sure to cover the dish with the cheeses.

  3. Remove from oven once bubbly and gooey .

  • Preheat oven to 375 degrees.
  • Add two tablespoon of the oil on medium-high heat once heated add the meatballs and brown for about 4-5 minutes on each side in the meantime, shred all cheeses and set aside in different bowls.
  • Chop your fresh parsley and divide set aside.
  • Once both sides of the meatballs have browned add the sauce and simmer for about 5 minutes.  
  • Turn off the heat and add the mozzarella cheese over the dish then sprinkle about 1/2 cup of the parmesan cheese and reserve some for garnish sprinkle 1 tbsp of parsley over the dish.
  • Bake for about 15-20 or until it is nice and the cheese is bubbly and gooey.
  • Once heated thoroughly and plated you can garnish with the remaining parsley and parmesan cheese and serve immediately. 


Parmesan Meatballs Semi-Homemade

Turning 59 on 12/30/19

Oh well this will Be my last year in my 50’s I don’t know what to think about it but I am surely thankful to be allowed to see another birthday. I am sweeter thank wine feeling fine turning 59!!!! Giving thanks to the one and only my King of all Kings I am blessed beyond, I am grateful but most of all I am humble…