Persian Turmeric Chicken with Eggplant and Rice


On a cold Fall evening, nothing tastes better than a piping hot bowl of this fantastic combo:  turmeric chicken, savory broth, eggplant, rice with dill and black-eyed peas.  The aroma of this dish wafting through the house cannot be beat!

First, a disclaimer:  I am not Persian!   After watching a Persian friend make this dish many years ago,  I set out to make it myself, based on my (not so photographic) memory.

I have been making this recipe for over 20 years, but it has taken on a lot of my preferences and shortcuts.  If you’re looking for authentic Persian cuisine take a look at my persian kitchen.  There are so many different Persian recipes for rice and chicken, all of them delicious.

In the meantime, give this healthy recipe a try.  The chicken dish is easy to make ( in a nutshell, you season and brown a chicken, cover it with water, and leave it cook a while) and tastes AMAZING.  The “green” rice (so named because of the dill – my picture above didn’t capture the green for some reason) is a little trickier, but so YUMMY it is worth the effort.

I don’t have nutrition info for one serving of this dish (gave up trying to calculate it), but generally speaking chicken, eggplant and rice are all good choices for those on a low potassium diet (skip the legumes).  If you are watching your carbs take just a spoonful of the rice.  (See if you can restrain yourself from taking more, I cannot.  In fact, I ate this so fast I forgot to take a picture of the single serving! :) )


1-2 tblsp olive or other healthy oil
1 whole 5 lb. chicken, cut up into equal-sized pieces (including back)
1 tsp. turmeric powder
1 large onion, peeled and roughly chopped
2 garlic cloves, chopped roughly
8 cups water
1 lemon, juiced and zested
salt and pepper
1 large eggplant, diced into 1/2″ pieces


2 cups basmati or other long grain rice
1 tsp salt
1 tsp turmeric powder
spray oil
1 -2 (15 oz) cans black eyed peas or lima beans, drained
1 cup fresh dill


Heat 1 tblsp oil in a large, deep pot over medium high heat. Sprinkle skin side of chicken pieces with turmeric powder, salt and pepper.


Brown onion and garlic in oil and cook until onions are translucent, about 5 min; remove from pot and set aside in a bowl.

Lay as many chicken pieces as will fit, skin-side down, into hot pan. Salt and pepper the exposed side of the chicken. Cook until brown, 4-5 minutes. Flip and brown other side. Remove chicken pieces to a bowl and continue until all pieces have been browned (add more oil to the pot if needed).


Return chicken, onion and garlic to pot and reduce heat to medium. Fill pot with 8 cups of water, or enough until chicken is covered by about a half inch of water. Heat pot over medium-high heat until water comes to a boil. Add lemon juice and zest and reduce heat to medium low; simmer for 30 minutes.

While chicken simmers, pour rice into a medium saucepan and fill with water until water is about 1/2″ above rice. Add 1/2 teaspoon salt and 1/2 teaspoon turmeric powder and stir until turmeric is completely dissolved into water. Bring to boil over medium high heat.  Give it a stir and cook until rice is “al dente,” about 8 minutes (check by tasting; rice should have a firm center). Remove from heat; dump rice into a calendar and rinse to stop cooking process.
Return rice to saucepan (or a bowl) and mix in dill and 1 or 2 cans of black eyed peas or lima beans, according to your preference ( I like a lot of black eyed peas!). Heavily coat a large saucepan with spray oil and heat over medium heat until hot. Spoon the rice mixture into the hot, oiled saucepan. Cover saucepan, reduce heat to medium low (more low than medium), and cook until rice is completely steamed through and bottom is browned, about 20 minutes. (Periodically check the rice by lifting the lid and smelling/looking … if it smells like it’s burning or looks like it’s drying out, reduce the heat.)  Again, the best way to check if it’s done is to taste it.

While rice steams, cut eggplant into bite-sized pieces and add to simmering chicken. Simmer for about 15 minutes or until eggplant is soft. Once eggplant is soft and chicken has been simmering a total of at least 40 minutes, turn off heat and put the lid on, allowing chicken and eggplant to rest and flavors to deepen. (This dish is better the second day!)

To serve, spoon the rice into large, flat pasta bowls (make sure to dip your spoon all the way to the bottom of the saucepan to get to the crunchy, browned rice at the bottom). Top rice with chicken, eggplant and broth. (Discard chicken backs.)

Serve with slices of warm pita bread for extra yumminess!

Grain-Free Applesauce Pancakes


Wow, the summer has been busy!  Even though I’ve been cooking I haven’t been blogging much.

But now that the weather is turning cooler, the time seems right to settle into my chair and post a few recipes.  This one I found on  Since I’m cooking for two I just doubled her recipe and … voila.  Yummy low carb, low calorie pancakes!  (If you are on a low potassium diet, 3 pancakes would be the most you should have in a serving.)


4 large eggs
2/3 cup unsweetened apple sauce
1/2 cup almond flour
1 teaspoon baking powder
1/2 teaspoon vanilla extract
1 tablespoon sugar free maple syrup


Whisk eggs in a bowl. Whisk in applesauce (I use Mott’s Healthy Harvest Granny Smith Applesauce), vanilla extract, and maple syrup.

Whisk in almond flour and baking powder until combined.

Spray a griddle with oil and turn heat to low/medium (closer to low than to medium). Lay 3 silicone egg rings on pan and spray rings. When pan and rings are heated, pour about 1/4 cup of batter in each ring.

Let cook for 3-4 minutes or until firm enough to flip. Remove rings, flip and cook second side for 2-3 minutes or until fully cooked.  Stir batter before cooking next batch of pancakes.


Super yummy!  Serve with warm sugar free syrup (I like Joseph’s) and a side of turkey bacon.

Nutrition Info Per Serving:

Serving size:  Half recipe, or about 4-5 pancakes (maybe 4 1/2!)

Calories 344, Carbs 16g, Potassium 398mg, Sodium 400 mg

Chocolate Peanut Butter Oatmeal Drop Cookies


Here is an excellent recipe from cookieandkate. These cookies are all natural, with whole food ingredients.  They are best served cold, as they can get quite crumbly if they get too warm.

Except for a few minor changes I left kate’s recipe just as it is; visit her site and you will see more yummy recipes!

(Please note this is not a low-potassium recipe … basically, these cookies are potassium bombs :)!  Super healthy for the vast majority of folks out there.)


⅔ cup natural peanut butter (I like chunky)
⅔ cup real maple syrup (or you can use sugar free maple syrup)
4 tablespoons (2 ounces) butter or coconut oil, melted
1 large egg
1 teaspoon vanilla extract
½ teaspoon baking soda
½ teaspoon baking powder
½ teaspoon salt
1¼ cup old-fashioned rolled oats, ground for 30 seconds in a food processor or blender
1½ cups old-fashioned rolled oats
4 to 5 oz dark chocolate bar (at least 70% cocoa)


1. Preheat the oven to 350 degrees Fahrenheit with two racks in the middle. Line two baking sheets with parchment paper (if you don’t have parchment paper, lightly grease the baking sheets).

2. Measure out the peanut butter and maple syrup.

3. Pour the peanut butter and maple syrup into a mixing bowl. Add the melted butter and whisk (or beat with a spoon … whisks get so messy!) until the mixture is well blended. Beat in the egg, scraping down the side of the bowl once it’s incorporated, then whisk/beat in the vanilla, baking soda, baking powder and salt. Stir in the ground oats, rolled oats.

Crush the candy bar in the blender/food processor until it is in small pieces. Combine with oat mixture until they are evenly combined. Drop the dough by the tablespoon onto your prepared baking sheets.

4. Bake the cookies, reversing the pans midway through (swap the cookies on the top rack with the cookies on the lower rack) until they’re barely set and just beginning to turn golden around the edges, about 12 minutes (8 on convection). Remove the cookies from the oven and let them cool completely on the pans.

These are best when stored in the freezer and served cold; a great summer cookie!

Low Carb Frozen Watermelon Martini


So I had all this Watermelon Sorbet, and all this vodka …. why not mix them together?

Hubby calls this drink the “velvet hammer” because it’s sweet and refreshing and then … wow.  You need a nap.  This is why the recipe below says “add sorbet to taste” which means not only to taste but to your tolerance for alcohol.

It is the best summer alcoholic drink I’ve ever had, and I am a big margarita fan!  Give it a try.  Once this sorbet is sitting in your freezer, this drink takes 2 seconds to make.


1/4 cup watermelon sorbet

1/2 cup vodka


Add ingredients to a blender and pulse until blended.  Add sorbet to taste.


Add ingredients to a martini glass and stir until blended.  Add sorbet to taste.  (I’m lazy so this my method — no need to wash out the blender.)  :)

Low Carb Watermelon Sorbet


Summertime and watermelon … mmmmm.  I keep buying these giant watermelons and with only two people in my household … I needed watermelon recipes!  So I went online …

I found an interesting recipe by Alton Brown on Food Network, and tweaked so it was low carb.  Omg!  You can have an icy cold low cal, low carb watermelon dessert anytime with this recipe, and you do NOT need an ice cream maker.  (I just cannot own an ice cream maker or I will eat ice cream 24/7.)

I usually provide nutrition data on all my recipes, but darned if I didn’t forget to measure the watermelon before I pureed it!  And I just cannot find nutrition data on straight watermelon juice.  Next time I make this, I will add the nutrition info to this recipe.

But … it is definitely LOW CARB and LOW POTASSIUM.  I just don’t know exactly HOW low carb and low potassium yet, but I will!  Promise.

Also, this recipe does more than satisfy your low carb sweet tooth; it also makes a fantastic low carb cocktail!  Please take a look at my Watermelon Martini.  To.  Die.  For.


3 cups pureed watermelon (seedless or seeded)
1/8 to 1/4 cup Truvia baking blend (or Splenda baking blend)
3 tablespoons lemon juice or 3 tablespoons margarita mixer
2 tablespoons vodka


Puree about 5 cups of watermelon in a food processor or blender and blend until smooth (start with 3 cups and keep adding watermelon until you have 3 cups of pureed watermelon).

Add lemon juice or margarita mix, vodka, and 1/8 cup (1 oz) of Truvia baking blend. Blend all ingredients and then taste; add sugar blend to mixture to taste (you may not need any more sugar). Blend thoroughly in food processor/blender.


Pour mixture into a 13×9″ glass pan and freeze until solid, about 4 hours.


Remove from freezer, cut into cubes, and blend in blender/food processor


until mixture is a sorbet consistency (add a few drops of lemon juice or vodka if you need it).


Refreeze in an airtight container for several hours before serving.

Store uneaten sorbet in freezer in airtight container.

Spaghetti Squash with Sardines


The other day I ran across a version of this recipe on, and I thought, yum!  What a novel and great idea!  Then I googled the phrase “spaghetti squash and sardines.”  Wow.  Who knew this was a thing?  Must’ve been a gajillion online recipes for this.  I am obviously ill-informed.

Anyway, I immediately threw together this yummy and healthy dish.*   It is so easy to make, full of protein and super low carb.

I also perused the internet  and learned how to roast spaghetti squash whole, avoiding the giant cleaver/superhuman strength it takes to to cut them raw.  Vast improvement!  Even if you don’t like sardines with your spaghetti squash, try this method of cooking/cutting them.

(NOTE: for those who need to limit their potassium, substitute pasta for the squash and halve the sardines).


1 small spaghetti squash

3 cloves garlic, chopped

1/4 cup parsley, chopped

1 can (3 to 4 oz) sardines in oil, hot sauce, tomato sauce, or some combination of those; the thing is that there needs to be oil in the can (not just water or just tomato sauce).

red pepper flakes

salt and pepper

fresh basil



Heat oven to 400 degrees.  Place the whole spaghetti squash on a foil-lined pan and place in the oven for about 45 minutes, or until skin punctures easily with a fork.  Remove from oven and allow to cool completely.  Cut the squash in half and scoop out the seeds.  Using a fork, shred the inside of the squash into spaghetti-like strands.

Heat a frying pan on medium high heat until hot.  Saute squash in pan for about 2 minutes, until heated through.

Move squash to the side of the pan and pour the oil from the from the sardine can into the pan (add according to your taste; I used all the oil from my 4 oz can of sardines in oil with hot sauce).


Spoon the chopped garlic into the oil and cook 2-3 minutes or until fragrant and begins to soften. Toss squash into the oil and garlic.  Add sardines and parsley, tossing with a couple of wooden spoons and using the spoons to break up the sardines into small pieces.  Continue to toss until completely heated through.


Remove from heat and add red pepper, salt, and pepper to taste.  Sprinkle with fresh basil and serve.

Serves 2

Nutrition per serving*:

Calories: 137; Carbs: 5; Potassium: 363; Sodium: 363.  Assumes a 3.75 oz can of sardines in oil and two 1-cup servings of squash.

*All nutrition info is the result of my internet/product research and should be considered approximate. You can find my favorite nutritional “go-to” sites in my blogroll.

Yummy Low Carb Cheesecake


Mmmmmm … cheesecake.  What’s not to like about low carb cheesecake?!


With reduced fat cream cheese, fresh strawberries, Greek yogurt, almond flour/pecan crust, and less than a tablespoon of sugar in the ENTIRE cheesecake, this is as healthy as cheesecake gets!  Skip the Cheesecake Factory with all their calories, fat and carbs, and give this recipe a try.


No “water bath.”  If it cracks, it cracks; you’re going to cover it with strawberries anyway!  Also, I like to keep my recipes simple and not require the use of fancy and/or expensive kitchen doo-dads when possible.  So no springform pan, no zester, food processor optional; you’re good to go with a rolling pin, an electric mixer, and a grater.


Tastes sweet and creamy and FANTASTIC.  I must resort to cutting it up into serving slices and freezing them so we don’t just gobble the whole thing down in a few days :)


You’ve probably seen a lot of low carb cheesecake recipes out there, and  many of them manage the carbs by eliminating the crust.  But for me the crust is the best part!   So to accommodate different dietary needs/preferences,  behold … three yummy options, descending from highest carbs/potassium content to lowest:

Cheesecake with crust

Cheesecake with a crumble sprinkle on top instead of crust

Naked cheesecake – no crust/crumble

So you have no excuse not to try this cheesecake!  Nutrition info for all three options is at the bottom of this page.  Bon appetit!


1 cup almond meal
2/3 cup crushed roasted, unsalted pecans
3 tblsp melted butter
1 tsp Truvia
1/4 cup sugar free maple syrup

Crumble topping:
1/4 cup almond meal
1/4 cup crushed roasted, unsalted pecans
2 tblsp butter, melted
1/4 tsp Truvia
1/8 cup sugar free syrup


8 oz neufchtafel cream cheese, softened
1/8 cup Truvia sugar blend
1 1/4 tsp vanilla
3/4 cup 2% Fage Greek yogurt
2 tblsp lemon juice
1 tblsp lemon zest
2 large egg whites

Strawberry topping:

1 cup sliced strawberries


Preheat oven to 325. Spray a 9″ pie plate with spray oil.

Place pecans in a baggie and use a rolling pin to crush them down into small pieces (or use a food processor to crush them). Stir crust ingredients together thoroughly in a bowl until crumbly. Press crust evenly into pie plate.


Spray crust lightly with spray oil and bake at 325 for 10 minutes. Remove from oven and let cool.


In a medium sized bowl, beat cream cheese, vanilla and Truvia sugar blend with a blender on medium just until smooth. Beat in yogurt, lemon juice and zest just until incorporated. Add egg whites and mix on high speed just until smooth; do not over mix.

Spoon filling into pie plate (either with or without a crust) and bake 20 to 25 minutes, or until filling is firm (doesn’t move or wiggle when you jiggle the pie plate).

Crumble Topping:

Crush pecans by placing them in a baggie and use a rolling pin to crush them down into small pieces (or use a food processor). Stir crumble ingredients together thoroughly in a bowl until crumbly.

After baking the filling for about 15 minutes (about ten minutes before the filling is done), open the oven and slide the rack toward you (don’t take the cheesecake out!).  Using a tablespoon, carefully sprinkle the crumble topping evenly over the top of the cheesecake.


Return to oven and continue baking until filling is firm and does not jiggle.

Turn off oven, open oven door a crack, and allow cheesecake to cool for an hour (this should prevent cracks, but not guaranteed). Remove from oven and place on a cooling rack until completely cool. Place in refrigerator to cool overnight (if you can stand to wait that long. Me, I gotta eat it after dinner that night!).

When ready to serve, top with sliced strawberries.


If you plan to freeze the cheesecake, freeze without strawberries and add them once the cheesecake is defrosted.

Nutrition per serving*:

Calories, 337 Carbs, 10 Potassium, 268 Sodium, 185

Calories, 194 Carbs, 7 Potassium, 166 Sodium, 142
Calories, 124 Carbs, 5 Potassium, 124 Sodium, 116

*All nutrition info is the result of my internet/product research and should be considered approximate. You can find my favorite nutritional “go-to” sites in my blogroll.