Healthy Egg Nog

I got this wonderful recipe at the Chocolate-covered Katie website, who turned this traditional holiday treat into a healthy protein-rich recipe and today I want to share that recipe with you. Hope you enjoy that recipe. I used fat free lactose free milk.


  • 1 cup fat free lactose free milk  (1 can do 1/2 milk and 1/2 Silk creamer for a deliciously-rich shake; you can substitute full-fat coconut milk for non-diary vegan version)
  • 1/2 cup Mori-Nu silken-firm tofu
  • 1/2 tsp lemon juice (omit if desired)
  • 1/8 tsp salt
  • 2 tsp splenda or sugar
  • 1 nunaturals stevia packet, or 1 tbsp sugar (or evaporated cane juice, coconut sugar, etc.)
  • 1/2 tsp pure vanilla extract
  • 1/2 tsp cinnamon
  • 1/4 tsp each nutmeg and ginger
  • tiny dashcloves


  1. Combine all ingredients and blend until smooth.
  2. Drink cold, or heat if desired. Recipe is single-serving and can be sugar-free, dairy-free, vegan, cholesterol-free, low-fat, and gluten-free. And no raw eggs!

Chicken Ratatouille

Ratatouille Dancing Chicken

When I think of Ratatouille I think of the cartoon with the genius chef rat. However, Ratatouille is a is a traditional French Provincial stewed vegetable dish, originating in Nice. It usually a side dish but can be served as a main dish with pasta, rice or bread. Let me start by confessing and saying that I am not the best cook. Actually I don’t like cooking at all because of all the time it takes. I like enjoying what other, talented people cook/prepare. That said, I was able to cook to dish few times and serve it with side of gluten free organic brown rice. It’s pretty easy to prepare and this one-dish recipe will show you that it’s very easy to eat and is quite delicious.

Prep time: 15 minutes

Cook time: 20 minutes


  • 1 Tbsp vegetable oil
  • 12 oz boneless, skinless chicken breast, cut into thin strips
  • 2 zucchini, about 7 inches long, unpeeled, thinly sliced
  • 1 small eggplant, peeled, cut into 1-inch cubes
  • 1 medium onion, thinly sliced
  • 1 medium green bell pepper, rinsed and cut into 1-inch pieces
  • 1/2 lb fresh mushrooms, rinsed, and sliced
  • 1 can (14 1/2 0z) whole peeled tomatoes, chopped (I substitute with I small box of halved cherry tomatoes)
  • 1/2 Tbsp garlic, minced (about 1 clove)
  • 1/2 tsp dried basil, crushed
  • 1 Tbsp fresh parsley, rinsed, dried, and minced
  • 1/8 tsp ground black pepper


  1. Heat oil in a large nonstick pan. Add chicken, and saute for about 3 minutes or until lightly browned.
  2. Add zucchini, eggplant, onion, green pepper, and mushrooms. Cook for about 15 minutes, stirring occasionally.
  3. Add tomatoes, garlic, basil, parsley, and black pepper. Stir and continue to cook for about 5 minutes. Serve warm.

Tip: Serve with a side of whole-wheat pasta.

This will yield about 4 servings with 266 calories and 8 g of total fag and 2 g of saturated fat, 66 mg of cholesterol, 253 mg of sodium, and 6 g of total fiber.

Let me know how you served your own dish of chicken ratatouille. Happy cooking.