Category Archives: Vegetarian

Slow Roasted Green Beans

Dating back to 2006 O, The Oprah Magazine this dish is so easy and always good. I like to toss with crumbled goat cheese and some slivered almonds.
Servings: Serves 8–10
  • 3 pounds green beans , ends trimmed
  • 3 tablespoons extra-virgin olive oil
  • 1 1/2 teaspoons sea salt
  • 1/2 teaspoon cracked black pepper
Preheat oven to 300°. Place beans in one layer on a large baking sheet with a rim. Drizzle with olive oil, salt and pepper and toss with hands. Place in oven and roast 20 to 25 minutes, until tender and slightly golden in spots. Remove and serve warm or at room temperature.

White Bean Chili…SLOWLY

One of the things I love about being a Health Coach is chatting with my friends about food!  In thinking about eating healthy people remember of all the yummy recipes they have in their vaults that are actually pretty darn HEALTHY!  If you have a delicious, healthy recipe email it to me, we are all in this together! 

This recipe comes from my friend Stephanie in Boise and the family INHALED it! We have now been making this for a few years and it is always a hit! Easy and full of flavor, and perfect for cold Fall days, especially when many of us are getting home late from work and kids activities.

Thanks Steph!

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White Bean Chili in the Crock Pot

Makes 8 servings


Three (3) 15-oz. cans Great Northern beans, drained – (AKA cannellini beans)

8 oz. cooked and shredded chicken breasts, could also use cooked ground turkey (skip the chicken for a Vegan/Vegetarian option & add one more can of beans)

1 cup chopped onions

1 1/2 cups chopped red bell peppers

2 jalapeno chili peppers, stemmed, seeded, and chopped (optional/ and I used one small can)

2 garlic cloves, minced (or two Trader Joe’s frozen garlic cubes)

2 tsp. group cumin

1/2 tsp. salt

1/2 tsp. dried oregano

3 1/2 cups chicken broth (use vegetable is going the vegan/vegetarian route)

sour cream

shredded cheddar cheese

tortilla chips


1. Combine all ingredients except sour cream, cheddar cheese and tortilla chips in slow cooker.

(If you are going to be around you can add the onions and peppers about 1 hour before completion for a bit more crunch)

2. Cover. Cook on Low 8-10 hours, or High 4-5 hours.

3. Ladle into bowls and top individual servings as desired: sour cream, greek yogurt, cheese, cilantro, lime wedges, chopped tomatoes, diced red onion, guacamole and chips.


The 411 on the White Bean Chili: Calories 193/ Fat 3g/Fiber 6g/Protein 21g

Warmed Zucchini

This is a common snack, mini-meal for me. I drop the zucchini into a hot pan with just salt & pepper. Cook for about two minutes. The key to this being a filling choice is the addition of fat! You have some options:

-cook the veggie in butter, ghee, coconut or MCT oil

-cook w/o oils/fats and then add 1 Tbl or less or mayo (or  vegan mayo like I did), or a oil & vinegar or blue cheese dressing that has NO sugar!!! Fat & sugar do not mix!

-you can also add feta, goat cheese, or regular cheese

-you could add some nuts, slivered almonds, pine-nuts, macadamia-while cooking or after

-you can add leftover ground beef or ground lamb

This takes less than 10 minutes! This is an example of a mini-meal you can easily make vegan, vegetarian, keto, paleo or caveman…however your body is feeling like eating when you go to cook!