Sweet & Sour, Crunch & Chewy Broccoli Salad


This is an amazing salad that even my husband will eat… His first response was “raw broccoli, ick” then he tasted it and was pleasantly surprised.  The flavors of these ingredients melt together to give the perfect combination of flavor, texture, and pleasure in food. 

It also contains a sugar, a fat, and a salt to help cause the brain to give you that “satisfied” feeling after you have tasted, chewed, and consumed it.


  • 2-3 cups of finely chopped broccoli (I chop it tiny so you can get all the flavors in every bite.)
  • 1 medium red onion, finely chopped
  • 10 rounds of Canadian bacon (Less fat, no nitrates – I buy mine at Costco)
  • 3/4 cup of raisins (I prefer organic green grape raisins)
  • 3/4 cup of slivered almonds
  • 1/2-3/4 cup olive oil mayonnaise
  • 1/4 cup raw, organic sugar
  • 2 tablespoons of white wine vinegar


I soak my broccoli in a solution of water & Basic H (two drops) to clean anything still on it.


I’ve chopped the Canadian bacon into small pieces, then added the finely chopped broccoli


Add the onion, raisins & almond slivers & mix.


Whisk together the mayo, organic raw sugar, & white wine vinegar.

Pour over the salad and mix well.  It is best when you let it marinate for a bit before you eat it!  FABULOUS treat!  I like to keep this in the fridge to munch on throughout the week.

Chocolate Protein Bites

Preparation Time: 5-10 minutes Yield: 12 servings


1 cup Shaklee Instant Protein Soy Mix* 1 ¼ cup oats
½ cup flax meal 1 cup Raw Honey or Agave
1 tsp Pure Vanilla 1 cup Peanut butter or Almond butter


Add-ins (Add some or a small portion of all)

1 cup slivered almonds 3 Tbsp cocoa powder
1 cup organic chocolate 1 cup of coconut


Combine all dry ingredients in a bowl and set aside. In sauce pan, bring honey/agave to a boil/almost boil, immediately remove from heat and add PB or Almond Butter and vanilla. Stir until combined. Pour complete mixture into bowl of dry ingredients and stir till combined. You many need to use your hands. Press down into mini cupcake pan into mini cupcake cups. Cool in refrigerator.


I typically use the Shaklee Instant Protein Soy Mix for my bars. You can use any of the Shaklee protein powders for this recipe and it will come out pretty close to the same. The IPSM is flavorless and is a substitute for flour in other recipes. I keep this as one of the staples in my pantry. You can throw it into muffin, pancake, cookie or cake recipes and it will cut back on the carbs and of course the flour. It is also great to add to oatmeal or applesauce to make sure your kids are getting their protein.

If you choose to use the IPSM, you will have 12 servings at 10 g protein each that offers ALL of the amino acids, especially the 9 essential amino acids that your body does not produce on its own.

Protein bites

After a full day of VBS… she LOVES a protein bite or two!  LOL (Yes, she did her own hair today!)

What is the Healthiest Vegetable? (Its not a Potato)

Healthiest Veggie

Seven years ago, when I began changing my lifestyle to one where I consciously decide what I eat, how I eat, and how much I eat, I began looking for places where I could get “More Bang for my Buck.” 

At the time, we were a one income household, had a brand new baby, and cutting costs was a MUST! Knowing that nutrition and health were important and knowing how fabulous I was feeling from my new found choices, I began searching for foods that were tasty AND nutritious.

Having tried the South Beach diet a few times prior, I knew that baked potatoes were not the best answer for me, in fact were a very pour choice for me, so I turned to my new best friend… The SWEET POTATO!

My first thought was “in a crock pot with brown sugar, cinnamon, & marshmallows” then I realized that wasn’t the best way to “improve” my health… sugar and high fructose corn syrup are not the answer, but sweet potatoes and cinnamon were a good choice.

Today, I wish to introduce you to the AMAZING sweet potato and a few recipes that are wonderful with these little power house vegetables. (YES, VEGETABLES)

According to the Center for Science in the Public Interest, based on percentages of Recommended Daily Allowance (RDA) for six nutrients, SWEET POTATOES are and excellent choice!  To be honest, my husband was a bit leery at first, but now he is a sweet tater fanatic just like me – although he won’t admit it.

Healthiest Veggie w answer

Perfect Baked Sweet Potatoes 

These can be served with butter and organic sour cream, with butter and cinnamon, or just eaten plain.  Yummers

Easy Roasted Sweet Potatoes

— Just  like French Fries but tastier and healthier!

Sweet Potato Brownies

— The jury is still out on this one. I liked them, but they need to be cooked much longer as they are a very gooey brownie.


Roasted Sweet Potatoes-Easy & Nutritious

This is a tough one.  Hope you can handle it. Smile

We LOVE Roasted Sweet Potatoes, and since they are so packed with excellent vitamins & healthy minerals, we include them regularly. In my quest to choose healthy foods, this one ranks right up there AND my family loves them too!

We grill chicken at least twice a week and these are a favorite as we roast them on the grill while cooking up the chicken boobs.

Roasted Sweet Potatoes


  • Coconut or Extra Virgin Olive Oil
  • Garlic Salt
  • Organic Seasoning (we use Kirkland’s-bought at COSTCO)
  • Sweet Potatoes (these were from my friend’s family farm in Lousiana)


  • Wash potatoes well
  • Chop potatoes into 1/2-1 inch pieces
  • Coat skillet with EVOO or Coconut oil ~2 TBLSP
  • Arrange in a single layer on an iron skillet
  • Sprinkle Seasoning & Garlic Salt over potatoes
  • Roast over low heat on the grill until browned
    • The natural sugars caramelize and taste great
    • My 7 yr old thinks these are the best french fries

Roasted Sweet potatoes cooked

We have made these on the stove over medium heat (when we run out of LP for our grill) and we have made them over an open camp fire, in a bigger skillet. 

We have also been known to mix in some red potatoes with them for a little variation. (We are eating protein with the meal so a carb isn’t as bad)

Super easy, super tasty, super healthy!

Perfect Sweet Potatoes–Quick and simple!

My friend, Chris Griffith of Life in Bonita Springs recently shared her recipe for the perfect potato.  I fixed it for my family and WOW!

An easy, healthy recipe to not only make the tater tasty, but I EVEN ate the skins!

Sweet Potatos

Typically, I  will bake a sweet potato in the oven, then crack off and peel off the skin. (Skins have feelings, and nutrients too.) When I finished baking these, the skins were soft and supple and tasty, so… I ATE THEM!

You won’t believe how easy this is!

You will need:

  • 2 TBLS coconut oil
  • coarse sea salt
  • sweet potatoes (works for russets and reds too)
  • 1 gallon zip lock
  • large piece of aluminum foil


  • Preheat oven to 375
  • Wash potatoes with water and a scrub brush & strain to dry
  • Place coconut oil in zip lock bag
  • put potatoes in zip lock and move around to coat in the coconut oil
  • Lay potatoes on rack to drip off extra coconut oil (OR…remove batteries from smoke detectors and turn vent fans on high prior to cooking)
  • Season lightly with course sea salt
  • Place on top rack in oven with strip of foil under potatoes to catch any additional drippings
  • Cook 45 minutes, or until tender
  • Cut into bite sized pieces and enjoy it all – skins taste amazing too!

Leftover potatoes (I make extra) can then be used to make a very tasty breakfast hash brown recipe.

Remember, Sweet Potatoes are VEGETABLES… NOT POTATOES!

Healthiest Veggie w answer

Spicy Vegetarian Chili–Tricked my hubby

So, I was asked to make a veggie chili for the teachers’ appreciation luncheon.  I decided to embark on the adventure, so I looked up many recipes, then compiled my own with my own style.

Veggie Chili-HealthyGreaseMonkey

This recipe made a really thick, hearty chili that was a tad on the spicy side and delicious!

  • 1.5 cups dried black beans
  • 1 cup dried red beans
  • 1 cup dried pinto beans
  • 1 cup dried garbanzo beans
  • 28 oz can Italian peeled tomatoes (chopped)
  • 28 oz can Rotelle original tomato/chili pepper
  • 1 red onion chopped
  • 1 zucchini chopped or shredded
  • 1 yellow squash chopped or shredded
  • 1/4 cup chili powder
  • 1 tsp of Cumin
  • 1 bell pepper chopped
  • 1 box of baby bella mushrooms sliced
  • 1 cup of chopped cilantro
  • Dusting of Cayanne (may not even be needed)
  • 2 1/2 cups of water + 6-8 cups
  • 1 1/2 tsp of baking soda

In a LARGE bowl pour all the beans, the baking soda & 6-8 cups of water and let beans soak for 4 hours plus.  (Ideally, I will let them soak over night.)

After soaking, pour into a colander and rinse beans thoroughly.

Pour beans into crock pot and add everything else to crock pot and stir.

Let cook on low for 8-10 hours.  Garbanzo beans will still be a bit crunchy, but that is your “meat texture”.   My hubby never realized that it was a meatless chili!

Veggie Chili



Zucchini Crust Pizza

This is a deep dish style pizza that I make for my family.  With the recent realization that gluten free is an issue, the zucchini crust is a big plus!  This allows us to have the pizza we miss while eating healthier choices!

ZucchiniCrustPizza by HealthyGreaseMonkey.com


  • 3-4 shredded zucchini
  • 1/2 tsp salt
  • 2 eggs
  • 2 Tbsp Shredded Parmesan cheese (I prefer Parmesan Regganio)
  • 3 oz. shredded mozzerella cheese (I’ve also used shredded mexican blend, cheddar, colby jack, or whatever I have laying around in my cheese drawer.)
  • 1/2 tsp oregano
  • 1/2 tsp basil
  • 2 cloves of garlic
  • 1 lb ground beef (can also use ground chicken or turkey)
  • 1 finely chopped onion
  • 2 oz uncured Canadian Bacon (gluten free) pre-cooked & chopped
  • 2 cups of spaghetti sauce
  • 1 bell pepper, chopped
  • handful of fresh baby bella mushrooms sliced
  • whatever other veggies you like on your pizza
  • 4-8 oz of shredded cheese of your liking (or what you have on hand)


  • Preheat oven to 400 degrees
    • Let zucchini drain in a strainer for 30 minutes or squeeze zucchini in a clean dishtowel or paper towel to remove some of the moisture
    • Mix first 7 ingredients (zucchini-3 oz cheese) in a bowl.
    • Grease an 8×11.5 inch, glass, baking dish
    • Press mixture firmly into bottom of dish so it is equally thick throughout.
    • Bake for 30 minutes at 400 degrees
  • While crust is baking
    • Brown ground beef with the onion, garlic, & pepper
    • Chop the Canadian bacon into bite size pieces
    • Add Canadian bacon & spaghetti sauce to pan and allow to simmer for about 10 minutes.
  • Remove crust from oven
    • Pour on the sauce, evenly across crust
    • Add mushrooms or other pizza toppings
    • Sprinkle with the remaining cheese, to your liking.
  • Return to the oven to bake for 30 minutes at 400 or until it is heated throughout.  Cheese should be belted and browned to perfection.
  • Remove from the oven and allow to stand for 5 minutes before slicing and serving. 
  • A pizza cutter and spatula work GREAT for serving

We have used pepperoni in the past, but now need to locate a corn free/gluten free option so lil bit can eat too!

Healthy, quick Snacks–Chase the Grumpies away!

The blood sugar has dropped, the mood pendulum is rapidly swinging, the cravings set in, as does the temper.  This is a common occurrence for many people, especially our children as they are released from the classroom – or we are released for a 10 minute afternoon break from the doldrums of our work lives.

Quick snacks on the go Healthy Grease Monkey

Providing our kids, or ourselves, with prepackaged snacks may SEEM like a great idea, but when we get down to it we are setting them up for a serious drop in blood sugar and a case of the grumpies.

Although rice crispy treats may be their favorite, (and a weakness of my hubby) the sugar content is detrimental to their health, their immune system, and their moods.  How do we satisfy the hunger, the need for nutrition and a kid’s sweet tooth?  A tasty, natural alternative paired with some protein!

It needs to be quick as time is of the essence, so here are some ideas to have ready at the office or to haul along when waiting in parent pick-up lines – not just for the kids, but for Mom & Dad too!

  1. Peanut butter and apple slices
  2. Greek yogurt or cottage cheese & pine apple chunks &/or strawberries (really, any sweet fruit will work)
  3. Fruit smoothee with protein powder. (I keep over ripe bananas in the freezer to use in these, awesome nutrition for myself and my daughter
  4. Protein bites (one of our favorites and super simple to make)
  5. Protein bars – you can alter your optional ingredients here to keep things mixed up a bit
  6. Fruit Pizza – you can do this with Peanut butter in place of the creamy base as well.
  7. Chopped, leftover grilled chicken with chips and pico de gallo 
  8. Apple Fiber Bars (for when its been a truly hectic week, I keep these on hand)
  9. Humus as dip for carrots & celery, or a few pretzels
  10. Whole grain crackers with natural peanut butter & preserves

HealthyGreaseMonkey snackFeel Good Fast Protein Bites

Here are a couple of links with other ideas. Protein is an important component of this afternoon snack.  I will explain more, later in the week. 




For more information about healthy alternatives, protein powder sources, or to sign up for this month’s cooking prep class, contact me!

Lemongrass Tea

I know that adequate water intake is important when looking for health through our diet. I understand that water flushes the system, hydrates to keep things moving smoothly, and is 75-80 of our healthy bodies.

Sometimes I want a little flavor in my water.  Here is a flavored water recipe or tea that I drink quite often.


  • Filtered Water
  • Lemongrass
  • Cinnamon Stick


  1. Cut about 10 leaves off your lemongrass.  Here is part of my lemongrass patch.
  2. Wash the leaves and cut them into about 3-4 inch lengths & place in a pot of about 3-4 cups of water. 20130626_075147
  3. Stir in the lemongrass with a cinnamon stick.  Break the stick in half and drop it down into the water.
  4. Boil water on the stove for 5-10 minutes depending on how strong you would like your tea.
  5. Strain out the leaves and cinnamon stick.
  6. Top off with filtered water, chill and enjoy!

For more of a flavored water (less of a tea) dilute it with filtered water and enjoy the fresh flavors!


Summer is upon us. Hot temps are the norm now in Florida, so my daughter has been begging for Watermelon-Lemonade.  This tasty treat is good for her and yummy too!




  • 1 1/2 – 2 cups of fresh watermelon
  • 1 lemon
  • 10-15 fresh mint leaves
  • 1/2 cup of sugar
  • water to top off pitcher


  1. Scoop the Watermelon into a blender or blender cup
  2. Drop in your fresh mint leaves
  3. Blend until it is all a smooth consistency
  4. Pour into a small mesh sieve
  5. Allow watermelon mixture to separate
  6. Squeeze juice from 1 lemon
  7. Use a rubber spatula to work all the liquid left out through the sieve
  8. Pour the lemon juice into the pitcher
  9. Top pitcher off with water & add sugar
    (note to self, 6 yr olds like to spill sugar so they can lick it up)
  10. Stir thoroughly
  11. Pour over ice and enjoy!  Stores in the fridge for up to 4 days – if it lasts that long!

Her big glass of lemonade was gone before I could even sit down to write this up! Smile

For more ideas on how to improve your health, or kick the health up in your favorite recipes, contact me!