Ricotta toast

8 sugar calories

~Shopping List~

  • 2 slices whole-wheat bread, toasted
  • 2 Tbsp ricotta cheese
  • 2 Tbsp sugar free preserves

~To do~

Spread the toast with ricotta, then top with preserves.


You can swap the ricotta with cottage cheese.  You can use sliced strawberries instead of preserves.

Ricotta omelet

104 sugar calories

~Shopping List~

  • 2 eggs
  • Olive oil or butter
  • 1/4 cup arugula
  • 2 Tbsp ricotta cheese
  • 1 English Muffin, toasted
  • 1 cup spinach
  • Salt and pepper

~To do~

For the omelet:  Put the eggs in a small bowl and whisk until blended, and season with salt and pepper.  Heat a small skillet on medium low, add about a teaspoon of olive oil or butter, then add the eggs.  Let the eggs begin to cook for a minute, then use a heat-resistant rubber spatula to begin pushing the egg into the center, allowing the uncooked portion to flow to the sides – your eggs will begin to look like a yellow pancake.  When mostly cooked, but still wet on top, use the spatula to our your eggs over.  Now add the arugula and ricotta down the middle of the egg, and use the spatula to fold in half.  Let sit for about 30 seconds, then turn the folded egg over.  Slide ont on plate and serve with buttered English muffin and spinach along side.

For the spinach:   Heat a skillet on medium-high, and add a drizzle of olive oil.  When hot, toss the spinach, season with salt and pepper, and stir frequently until wilted (1-2 minutes).


You can substitute the English muffin with a whole wheat tortilla for a breakfast to go.

Broccoli Casserole

No matter where I find myself, this dish always reminds me of home.  Maybe one day I’ll be able to make it like my mom.

~ Shopping List ~

3 cups broccoli
1 medium onion
1 can cream of mushroom soup
2 cups grated cheese

1 tablespoon butter
2 cups Ritz Crackers

~ What to do ~

Boil or steam broccoli and onion until tender (if boiled, drain water after it is cooked).  While waiting for broccoli to cook, heat butter in frying pan, crush crackers and cook in butter until browned, set aside.  When broccoli is cooked, mix all ingredients except crackers together and pour into  a greased baking dish.  Top with crackers and bake in preheated 350 degree oven for 30-40 minutes.

Do like the spicy side of life?  Try adding a little cayenne with the crackers.