HomeAbout UsProductsContact UsTestimonialsBlog

Life Energy Foods
 Call us at: 801-272-LIFE (5433)
Lemon Chicken

4 boneless skinless chicken breasts 
1/4 cup all-purpose flour 
1 teaspoon baking soda 
1/4 teaspoon cayenne pepper 
2 egg whites 
2 teaspoons water 

1/3 cup reduced-sodium fat-free chicken broth 
1/4 cup Vim® 
3 tablespoons lemon juice 
2 tablespoons rice vinegar 
2 tablespoons light corn syrup 
1 garlic clove, finely chopped 
salt and pepper, to taste 
2 teaspoons cornstarch 
2 teaspoons cold water

Heat oven to 450 degrees F. Spray a baking sheet with nonstick cooking spray. Cut each chicken breast in half. Mix flour, baking soda and cayenne pepper. Combine egg whites and water in a medium bowl and mix well. Add chicken a few pieces at a time and turn to coat on all sides. Remove chicken from egg mixture dip in flour mixture to coat. Place on baking sheet and bake uncovered for about 20-25 minutes or until chicken is cooked through. 

Prepare sauce when chicken is almost done baking. Heat all sauce ingredients (except water and cornstarch) in a small saucepan until it reaches a light boil, stirring occasionally. Combine the cornstarch and cold water and mix well. Gradually add cornstarch mixture to the sauce. Cook, stirring constantly until thickened. Additional cornstarch/water can be added if a thicker sauce is desired. 
Cut each chicken breast diagonally into about 5 or 6 slices. Pour lemon sauce over chicken and serve.

Chicken Salad Wraps with Peanut Butter Sauce

1 teaspoon olive oil 
6 boneless skinless chicken breast halves, chopped into bite-sized pieces 
1 cup chopped, seeded, and peeled cucumber 
1/2 cup seeded chopped tomatoes
½ cup pistachios
1 1/2 tablespoons Frē® 
1 tablespoon minced peeled fresh ginger 
3 tablespoons fresh-squeezed lime juice 
1 tablespoon low sodium soy sauce 
1/4 teaspoon salt 
1 garlic clove, crushed 
1/3 cup peanut butter 
2 tablespoons water 
3 tablespoons chopped fresh cilantro 
8 (10-inch) flour tortillas (if you can find low-fat, low-carb, high-fiber ones, get those)
romaine lettuce leaves

Heat oil over medium-high heat. Lightly salt chicken and add to pan; cook 5 minutes on each side or until done. Remove the chicken from pan; cool. Put in a large bowl with cucumber, tomato and pistachios; set aside.

Place Frē®and the next 5 ingredients (Frē® through garlic) in a blender, and process until smooth. Add peanut butter and water; process until smooth and creamy, scraping sides. Add to chicken mixture; stir well. Add cilantro, and toss. Lay lettuce leaves on tortillas. Spoon on 1/2 cup chicken mixture, and roll up. Make this dish even lighter by using lettuce leaves to wrap the chicken salad in instead of tortillas. In that case, you might want to use butter or bibb lettuce instead of romaine as it wraps more easily without breaking. Also, instead of using tortillas, try some flavored wraps, such as spinach or sun-dried tomato. If desired, warm the tortillas before adding the filling.

Sweet and Sour Meatballs

1 pound lean ground beef
3/4 cup Panko bread crumbs
2 eggs, lightly beaten
1/2 cup finely chopped onion
1/2 cup milk
1 teaspoon salt
Dash pepper
1 teaspoon Worcestershire sauce

Combine all ingredients; mix well. Form into 12 balls. Place in baking dish. 
Cover with sauce (recipe follows). Bake at 350 degrees F. for about 30 minutes.


1/2 cup brown sugar
1/4 cup vinegar
1 teaspoon mustard
2 tablespoons tomato paste
2 tablespoons Frē®
1 teaspoon Worcestershire sauce

Combine ingredients thoroughly. Heat and pour over meatballs.

German Chocolate Cheesecake

1-1/4 cups chocolate graham cracker crumbs
¼ cup cocoa                             ¼ c Frē
4 Tbsp butter, softened

7oz German’s sweet chocolate, melted
1-1/2 cup low-fat cottage cheese finely blended in food processor
12 oz low fat cream cheese
½ cup sugar                              ¼ c Vim 
½ cup plain, non-fat Greek yogurt
1 tsp vanilla                              2 Tbsp flour
4 large eggs

¼ cup butter                            1/3 c Vim
1/3 cup low fat evaporated milk
1 large egg                              1-1/3 cup flaked coconut
1 cup chopped pecans             1 tsp vanilla
3oz melted chocolate (optional)

Preheat oven to 425˚

In 9” spring form pan, mix together graham cracker crumbs, cocoa, Fré and butter for crust. Press mixture across the bottom and about one inch up the sides.Place pan in refrigerator while mixing the filling.

Place a pan 1/3 full of water on bottom shelf of oven. 

Melt chocolate and set aside.

Blend cottage cheese in food processer until silky smooth and there are no lumps. In large mixing bowl combine cottage cheese, cream cheese, sugar, Vim®, yogurt and vanilla. Beat with a mixer until smooth.

Add flour, 1 tablespoon at a time, blending well after each addition. Add eggs and melted chocolate. Blend well. Pour into crust.

Place cheesecake on center shelf in the oven. Bake 10 minutes without opening oven door at 425˚. Reduce oven to 225˚ and continue baking 35-45 minutes or until center is set. Remove from oven. With knife loosen sides and cool completely. Chill overnight before adding topping.

Melt butter in small saucepan. Stir in Vim®, evaporated milk and egg.Cook and stir over low heat about 10 minutes or till thickened. Take off heat and stir in coconut and pecans. Spread topping over cake. Garnish with 1/3 cup coconut, pecan halves. Drizzle melted chocolate over top if desired.

Keep refrigerated.

Key Lime Pie

4 large eggs, divided
1-14 oz can sweetened condensed milk
½ c key lime juice (available at specialty stores)
¾ c heavy cream
1 tsp grated lime peel
1-9 inch graham cracker pie crust
½ tsp cream of tartar
½ cup Vim

Heat oven to 350 degrees F.  

In medium bowl, beat egg yolks on low speeds of electric mixer. Gradually beat in sweetened condensed milk and key lime juice until smooth. Blend in cream and lime peel. Pour into unbaked graham cracker crust and bake 25 minutes.

Beat egg whites and cream of tartar in medium bowl on high speed until soft peaks form. Lower speed to medium and gradually beat in Vim. Beat until Vim is dissolved and stiff glossy peaks form, (about 4 minutes). Spread over hot pie, carefully sealing to edge of crust to prevent meringue from shrinking.

Bake another 15 minutes or until meringue is lightly browned. Cool on wire rack. Chill several hours before serving.

Grandma Dot's Hearty Gingerbread

A smooth-textured, easy to mix, made-from-scratch dessert favorite

In a large bowl cream well
½ cup oil
½ cup Frē sweetened fiber

Add in
1 egg, well beaten
1 cup molasses

Mix together dry ingredients in another bowl
2 ½ cups sifted flour
½ tsp baking powder
1 tsp baking soda
½ tsp salt
1/8 tsp cloves
¼ tsp nutmeg
1 tsp ginger
1 tsp cinnamon

Stir dry ingredients into molasses mixture alternatively with:
1 cup boiling water.

Grease a 9x9 glass or metal baking pan. Pour in batter.

Bake gingerbread for 50 to 55 minutes in a 350ͦ F oven. Test by gently pressing in center or insert a toothpick until it come out clean.

Serve gingerbread warm with whipped cream, ice-cream, or yogurt. Serves twelve.

Pumpkin Pecan Pie

½ cup granulated sugar
1 cup Vim®
2 teaspoons ground cinnamon
1 teaspoon salt
1 teaspoon ginger
½ teaspoon ground cloves
1 cup chopped pecans
4 large eggs
1 can (29 ounces)pumpkin (not pie filling)
2 cans (12 ounces each) evaporated milk
3 unbaked 9-inch or 2 10-inch pie crusts
2 cups chopped pecans
2 cups chocolate chips
½ cup brown sugar
whipped cream


Mix sugar, Vim®, and spices in a small bowl. Beat eggs in a large bowl. Stir in pumpkin, sugar/spice mixture, and chopped pecans. Gradually stir in evaporated milk. Pour into pie shells.

Bake in preheated 425ᵒ F. oven for 15 minutes.

In a medium bowl, mix together chopped pecans and chocolate chops.

Remove pies from oven and sprinkle pecan/chocolate chip mixture around edge of each pie. Sprinkle the brown sugar on top of the pecan/chocolate chip mixture. 

Return pies to oven and lower temperature to 350ᵒ F. Bake for 40-50 minutes or until knife inserted near the center comes out clean. Cool on rack for 2 hours. Serve chilled or at room temperature topped with whipped cream. 

Cranberry Sauce


1 package (12 oz) fresh cranberries
1 orange
½ cup Vim®
½ cup chopped pecans or walnuts (optional)


Zest the orange and mix the zest with the cranberries in a saucepan. Juice the orange and add to cranberries along with Vim. Cook until cranberries pop and sauce starts to thicken. Remove from heat. Add nuts, if using. Chill.

​Cauliflower Tabbouleh

1 Tbsp. olive oil
½ tsp. ground turmeric
1 small head cauliflower (about 1 pound)
½ tsp. salt
fresh ground black pepper to taste
¾ c chopped fresh parsley
½ cup pistachios
½ cup chopped dried apricots
1 5 oz. pkg. tabbouleh
1 ½ Tbsp. Frē®.  
2 Tbsp. lemon juice

Heat oven to 400 ᵒ F. Brush a baking sheet with the olive oil.

Make up tabbouleh according to package directions, using the 
seasoning packet and adding the Frē®. Refrigerate for 1 hour.

Trim cauliflower and cut into quarters, including core, and grate, using a food processor with a grater blade or a box grater. Toss with salt and pepper and spread on baking sheet. Toss to coat with oil and turmeric. Roast cauliflower 30-40 minutes, stirring every ten minutes. When the cauliflower is lightly browned and tender, remove from oven and cool.

Toss with the chilled tabbouleh, apricots, pistachios, parsley, and lemon juice. Serve chilled or at room temperature.

Makes a tasty side dish (especially good with lamb) or a vegetarian main dish.

​Pineapple Chiffon Cake

Cake Ingredients

1-3/4 cups cake flour
1 tbsp baking powder
1 tsp salt
¾ cup granulated sugar, divided 
¾ cup Frē®, divided
1/2 cup vegetable oil
6 large eggs, separated
¾ cup plus 2 tsp. pineapple juice (use the juice from the 
crushed pineapple and add water if necessary to make ¾ cup plus 2 tsp.)
1/2 tsp cream of tartar


8 oz. cream cheese, softened
1- 20 oz can crushed pineapple, well-drained
½ c pecans, finely chopped
2 Tbsp. Frē®


1-1/2 cups whipping cream
3 Tbsp. Chic®



1. Separate the eggs. Reserve whites for later use.
2. Mix egg yolks, oil, and pineapple juice.
3. In a separate bowl, mix flour, baking powder, salt, 1/2 cup sugar, and 1/2 cup Frē®. 
4. Add wet ingredients into dry ingredients and mix until just combined.
5. In separate mixing bowl, add egg whites and cream of tartar to mixing bowl and whip until foamy. Gradually add the remaining 1/4 cup sugar  and 1/4 cup Freand whip until stiff peaks form.
6. Gently fold egg white mixture into the remaining batter.
7. Separate batter into three parchment lined 8 or 9 inch cake pans.
8. Bake in oven preheated to 375 degrees F. for 16 minutes or until cake springs back when pressed.
9. Allow to cool in the pans 10 minutes, then remove from pans and allow to finish cooling on wire racks.
10. While cakes are cooling, prepare the filling and frosting.


Put cream cheese, drained pineapple, Frē and chopped pecans into mixing bowl and mix until well combined.


1. Mix whipping cream with Chic® and beat until stiff peaks form.
2. Refrigerate frosting until cake is cooled

Assemble Cakes

1. Remove cakes from the pans and be sure to remove parchment paper from them.
2. Stack first cake on a cake pan and top with 1/2 the filling.
3. Add second cake and top with the remaining filling and place final cake on top.
4. Frost cake and refrigerate until needed.


You can make smoothies with just about any fruits or vegetables. But we did a little experimenting in our Life Energy Foods Test Kitchen and came up with a few combinations you might like to try. Use a blender to make these beverages, as a juicer will not give you all the fiber. There are some really good high-speed blenders on the market that are sturdy enough that they will just pulverize anything you put in them. They tend to be expensive, but it is an investment you will never regret. However, if you’re just using soft fruits and veggies, a regular blender should work fine—just peel the ginger, and you might have trouble with harder veggies like carrots. We don’t want you to break your blender.

Tropical Zing:

8 fresh lychees (peeled and seeded)
1 Tbsp. coconut milk
¾ cup coconut water
1 hunk fresh ginger, to taste (no need to peel the ginger)
1 Tbsp Vim®

This has just the right mix of coconut and ginger, so one does not overpower the other, with the mild fruity background note of the lychees.

Mango Fling

1 mango (peeled and seeded)
6 fresh lychees (peeled and seeded)
2 Tbsp. coconut milk
¾ cup coconut water
1 Tbsp. Fré

This was really yummy.

Hawaii Calls

2/3 cup mixed fruit (strawberries, pineapple, mango—we used frozen mixed fruit semi-thawed)
½ banana
Small piece of ginger
1 Tbsp. coconut milk
2/3 cup coconut water
1 Tbsp. Fré®

Feel free to substitute fresh pineapple, strawberries and mango or any other tropical fruits, but don’t use more than a half a banana or it will overpower the other flavors.

Tomato Zip

2 large Roma tomatoes
1/3 cucumber
1/3 bell pepper (any color)
1 c water
1 tsp wasabi
1 Tbsp. Fré®

You can also add spinach and/or basil to this. If you aren't familiar with wasabi, it's hot!

Zesty Tomato

1 c bottled tomatoes (salted), drained
1 c water
¼ cucumber
Handful of fresh spinach
1/3 red bell pepper (or any color—green is usually cheapest)
1 tsp wasabi
1 Tbsp Fré®

You can make this in the winter with tomatoes from your garden that you bottled yourself.

Good and Green

A couple of bok choy leaves
Handful of spinach
1 carrot
1 rib celery
1 c water
½ c coconut water
½ tsp wasabi
2 tbsp Fré®

We put double the Fré® in this one as the bok choy can be a little bitter. Feel free to leave it out and use more spinach, or even chard, depending on what you have in your garden.

You can adjust any of the amounts in these recipes to suit your taste. And experiment with your own choices. These are just some that we tried and enjoyed. If you come up with some combinations that you really like, let us know and we'll include them in this recipe section.


2 cups flour
½ tsp. soda
½ tsp. salt
½ cup cocoa powder
Sift or stir together
½ cup oil, shortening, or butter
1 tsp. vanilla
1 cup VIM® or Frē® fiber and sweetener
1 egg
½ cup milk

Cream oil and VIM® or Frē®, add vanilla, egg and milk and beat 
until smooth. 
Stir in dry ingredients. 
Drop 2” apart on greased cookie sheet. Bake at 350 F for 8 
Put ½ large marshmallow on top of cookie. Replace in oven for 
1 minute.
Remove. Cool. Ice with chocolate icing and, if desired, sprinkle 
with nuts.


½ cup cooking oil
½ cup brown sugar
½ cup VIM® or Frē® natural prebiotic fiber and sweetener
1 egg
½ tsp vanilla

Cream together well.

1 ½ cup flour
½ tsp soda
½ tsp salt
¾ cup oatmeal

Mix dry ingredients and add to creamed mixture. Add:

2/3 cup semi-sweet chocolate chips
½ nut chopped walnuts
1/3 cup raisins
½ cup flaked coconut
1/3 cup applesauce or 1 cup zucchini to moisten.

Mix together and drop onto greased baking sheet. Bake at 350 F for 14 minutes. Remove from pan when cool. Makes 30 hearty-sized cookies.

2 egg whites
1/8 tsp salt
1/8 tsp cream of tartar
1 tsp vanilla
¾ cup VIM® or Frē®
1 six-ounce package of chocolate chips
¼ cup chopped walnuts

Beat egg whites, salt, cream of tartar and vanilla until soft peaks forms. Add sugar gradually, beating until peaks are stiff. Fold in chocolate pieces and nuts. Cover cookie sheet with brown paper or parchment. Drop mixture on paper by rounded teaspoons. Bake in a slow oven (300 F) about 25 minutes.


6 slices bacon
2 cups flour
2 Tablespoons Vim®
2 teaspoons baking powder
½ teaspoon baking soda
½ t4easpoon salt
1 cup buttermilk
1/3 cup vegetable oil
1 egg


Fry bacon until crisp. Drain on paper towels and crumble.
In a medium bowl, stir together dry ingredients. In a small bowl, whisk together buttermilk, oil and egg until smooth.
Add to dry ingredients along with bacon and mix just until blended.
Fill buttered muffin tins (or use cupcake liners) about ¾ full. Bake at 400 degrees for 20 minutes or until toothpick inserted in center comes out clean.
Serve warm with scrambled eggs for a delicious breakfast.

Variation: Add 1 cup grated cheddar cheese when bacon is added.


For some months now, I have been enjoying the yogurts that have come out with fun mix-ins: nuts, chocolate chips, granola… But all of these yogurts use sugar. So how do we get these delectable snacks without the sugar? We make them ourselves, of course. Today, in our test kitchen, we did some experimenting and came up with some recipes we think you will enjoy.

Since our goal was to develop recipes using no sugar at all—just Vim® and Frē®, we even made our own chocolate chips by mixing Frē® into melted chocolate! But feel free to use store-bought ones if you wish. 

You may also wish to adjust the amount of spice used, according to your taste.

You can make up the yogurt ahead of time, then add the mix-ins when you’re ready to eat. Otherwise the nuts can get a little soggy.


For yogurt:

1 cup plain yogurt (we used regular yogurt but feel free to use Greek yogurt if you prefer it—just 
be sure it contains active cultures)
8 tsp. Vim®
2 Tbsp. unsweetened chocolate (we used Ghiradelli’s 100% Cacao unsweetened chocolate)
 melted and mixed to taste with Frē®. Please note that when you mix the melted chocolate into 
the cold yogurt, you will not get a smooth, chocolatey look, but if you heat the yogurt so it 
mixes better, you destroy those probiotics that are the whole reason for eating yogurt.

For mix-ins:

2 Tbsp. chopped hazelnuts
1 Tbsp. chocolate chips


1 cup plain yogurt
8 tsp. Vim®
4 heaping Tbsp. grated carrots
¼ tsp. ground ginger (you may use grated fresh ginger if you like, but the flavor 
may be a little too pungent)
3 Tbsp. lightly chopped pistachios to ix in


1 cup plain yogurt
8 tsp. Vim®
4 heaping Tbsp. unsweetened coconut
1/4 tsp. curry powder


2 Tbsp. chopped cashews (most stores that sell bulk foods have cashew pieces—they’re
 cheaper than whole cashews)
2 Tbsp. chocolate chips


1 cup plain yogurt
8 tsp. Vim® (The pineapple makes this really sweet, so feel free to cut down 
on the amount of Vim®.)
4 heaping Tbsp. canned crushed pineapple, thoroughly drained--I usually use a 
paper towel to press it into the sieve to make sure to get as much moisture out 
as possible. We used an 8-oz. can of crushed pineapple in its own juices and actually 
used the whole can—that was 4 really heaping Tbsp.


3 Tbsp. chopped macadamia nuts
2 Tbsp. unsweetened coconut
Here is how we made our own chocolate chips:
We melted some of our 100% cocoa unsweetened baking chocolate and mixed in some Fre until it had the taste we wanted. We added 2 ½ Tbsp. Frē® to 2 ounces of the chocolate. Use more if you want a sweeter chocolate chip—or use Vim® instead of Frē®. Dip a small utensil (we used a fork) into the melted chocolate and drop little dabs into a piece of waxed paper. They won’t look as pretty as store-bought chocolate chips (and they’ll be a little grainy, but the taste is great) 4 Four ounces of chocolate and 2 ½ Tbsp of Frē® was enough for the chocolate yogurt and the chocolate chips.

Rhubarb–stuffed French Toast

4 stalks rhubarb, chopped
¼ cup Frē® (Rhubarb is quite tart. If you want it sweeter, use Vim® or add a few strawberries)
2 1-1 ½ inch thick slices artisan French bread (or other bread of your choice—some people like
 to use challah or brioche for French toast. Your baker can slice it to the desired thickness.)
¾ cup whipped cream cheese
4 large eggs
½ cup milk
Vanilla yogurt or whipped cream for topping

Combine rhubarb and Frē® in a medium saucepan and cook over medium-high heat, stirring
 occasionally until broken down and thickened, about 15-20 minutes.

Cut a 3-inch wide slit in the top of the break slice, cutting about three-quarters of the way
 through to form a pocket. Fill with the rhubarb-cream cheese mixture.

Whisk the eggs and milk in a baking dish. Add the stuffed bread and soak, about 5 minutes per side.

Melt some butter in a large non-stick skillet over medium heat. Add the stuffed bread and cook until golden brown and cooked through, about 5 minutes per side. 

Top with vanilla yogurt or whipped cream and serve. (Honey yogurt is also good)

Roasted Green Beans with Rhubarb Vinaigrette

2 pounds fresh green beans, trimmed
1 small shallot, sliced
3 stalks rhubarb, chopped
2 Tablespoons Frē®
½ cup balsamic vinegar
2 Tablespoons olive oil

Arrange green beans on a rimmed baking sheet in a single layer and drizzle with
 1 Tablespoon olive oil; season with salt and pepper to taste and roll around to coat
 beans evenly. Roast in 400o F. oven until lightly browned, about 15 minutes, 
shaking pan from time to time to turn beans.

Heat the remaining Tablespoon of oil in a saucepan over medium heat. add shallot and cook 
until softened, 3-4 minutes. Add rhubarb and Frē® and cook an additional 2 or 3 minutes. 
Stir in vinegar and simmer until rhubarb is broken down and flavors are infused, about 10 minutes. Strain mixture through a sieve and return to saucepan. Simmer over medium-low heat until thick and syrupy, about five minutes.

Arrange beans on platter and drizzle with rhubarb vinaigrette.
You could also use this vinaigrette with other roasted vegetables, such as asparagus, cauliflower, or Brussels sprouts.


½ cup shortening or butter
1 cup Vim®
1 ½ cups all-purpose flour
½ teaspoon soda
1 teaspoon salt
1 ½ cups quick-cooking rolled oats 
1 tablespoon water
1 recipe Date Filling

Cream together shortening and Vim®. Sift dry ingredients; stir in creamed mixture. Adds oats
 and water. Mix until crumbly
Firmly pat one-half the mixture in greased 13x9x2-inch baking dish. Spread with Date Filling.
 Top with remaining crumbs and pat smooth. Bake in moderate oven (350° F) about 35 minutes. 
Cool and cut in bars. 

Date Filling: in saucepan, combine 2 cups pitted dates, cut up, ½ cup raisins and 1 ½ cups water. Cover; cook, stirring often, till consistency of jam, about 8 minutes. 


Vim® and Frē® Natural Prebiotic Sweeteners replace sugar (sucrose) 
Tabletop uses
Sprinkle a tablespoon or two on breakfast cereal
Combine with plain yogurt as a topping on fruit
Stir into juices and hot beverages
Replace salad dressings with a tablespoon of Frē®
Mix with non-fat dry milk and water for a creamier beverage

Culinary uses
Replace sugar (sucrose) in cookies, cheesecakes, and pies in full or part
Add a half teaspoon to steamed vegetables to enhance flavors
Mix 1/3 cup into bread dough to improve flavor and texture
Include a teaspoonful in spaghetti and lasagna sauces to accent flavors

African Black Bean Peanut Chicken Soup

2 chicken breasts, cut into bite-sized pieces
1 tsp salt
1 tsp black pepper
1 ½ tsp onion powder
2 cloves garlic, minced
¾ tsp ground cayenne or chili powder
1 medium onion, diced
1 green bell pepper, seeded and diced
1 clove garlic, minced
2 (15 oz) cans black beans, drained and rinsed
1 (4 oz) can diced green chilis
2 Tablespoons white wine vinegar 
1 Tablespoon Frē
½ cup peanut butter
1 tsp finely minced fresh ginger
½ tsp dried oregano leaves
½ tsp ground cumin
pinch red pepper flakes (optional—they can be very hot)
1(13.5 oz) can coconut milk
1 (15 oz) can chicken broth

Mix together the salt, pepper, onion powder, minced garlic and cayenne. Rub onto diced chicken pieces. Brown chicken in small amount of oil.

Cook onion, bell pepper and garlic in small amount of oil in large pan until onion is slightly browned. Add beans, chilis, vinegar, Frē, and peanut butter. Stir to blend. Mix in ginger, oregano, cumin and red pepper flakes. Add coconut milk and chicken broth, then add chicken and cook about 15 minutes.

Serve with crusty bread or over rice.

Best Ever Chicken Soup

1 chicken (about 3 pounds), skin removed
2 quarts fat-free chicken broth
1 quart water 
1 medium onion, chopped
5 cloves garlic, minced
2 tablespoons finely chopped fresh ginger
2 pounds carrots, sliced
1 cup carrot tops, chopped
2 bell peppers (one green, one red), diced
2 cups broccoli, chopped
1-8 ounce package sliced mushrooms
6 c packed torn spinach 
1 cup barley
2 Tablespoons Frē®
Salt and pepper to taste

Put broth, Water, chicken (you can cut it into pieces for quicker cooking),
 onion and garlic in large pot. Cook until chicken can easily be taken off 
the bones, adding more water as necessary during the cooking process.
 Remove chicken to a platter until cool enough to handle.

Add remaining ingredients to pot. Remove chicken from bones and chop or shred. Discard bones and add chicken back to pot.

Bring to a simmer and cook until vegetables are tender and barley is cooked, about 45 minutes. Add salt and pepper to taste.

Some ingredient notes: I used rainbow carrots, as that is what I had in my garden. Besides a couple of orange ones, I had red, yellow and white ones. (no purple, though). Rainbow carrots are every bit as nutritious as standard orange ones. The red and purple varieties contain lots of beta-carotene, the yellow ones have xanthophykks and lutein, the nutrients eye doctors recommend to patients with macular degeneration, and the white ones are full of fiber. 

Carrot tops are edible and have good nutritional value. They contain six times the Vitamin C of the carrot itself, as well as Vitamin K, potassium, and calcium. The tops should only be used if you are using carrots from your own garden. You don’t know what sprays may have been used on store-bought carrots.

I used rainbow chard (from my garden) instead of spinach, as I thought the red stems would add a nice colorful element to my soup. Swiss chard is a member of the spinach family and is equally nutritional—an excellent source of vitamins K, A, and C, as well as a good source of magnesium potassium, iron, and dietary fiber.

Feel free to add other vegetables to your soup, such as sweet potatoes or butternut squash, for added immune-boosting.

Copper Penny Salad

2 pounds carrots, sliced into ¼” thick rounds
¼ cup apple cider vinegar
½ cup vegetable oil
½ cup Frē®
1 can condensed tomato soup
1 clove garlic, minced
1 small green bell pepper, chopped
1 small onion, sliced

Cook carrots until just tender (do not overcook—you don’t want them to be mushy). 
Let cool.
Bring tomato soup, oil, vinegar, Frē®, and garlic to a boil. Add bell pepper and
 onions to cooled carrots and pour hot sauce over them. Allow to marinate several
 hours or overnight. Serve at room temperature.

Cornbread and Oyster Stuffing

1 recipe buttermilk cornbread (recipe follows)
1 pound sausage
1 cup chopped onion
2 stalks celery, thinly sliced
½ c minced fresh parsley
2 Tablespoons crushed dried sage leaves
2 large eggs, lightly beaten
1 pint shucked oysters, drained, liquid reserved

Crumble cornbread into rough cubes, place on baking sheet, cover with a cloth, and set on
 counter to dry out overnight. 

Heat a large skillet over medium heat and cook sausage, breaking it up with a wooden spoon,
 until cooked through, 7–8 minutes. Using a slotted spoon, transfer sausage to a large bowl, 
leaving any rendered fat in pan.

Add onions and celery to pan, adding a little butter or oil if necessary. Cook until softened, about 10 minutes.

Put cornbread cubes, sausage, and onion/celery mixture into a large bowl. Add parsley and sage. Chop oysters and add them.
 Salt and pepper to taste. Add eggs and mix lightly. 

Use oyster liquid to moisten stuffing. If not moist enough, add a little chicken broth.

Stuff into turkey. Cook turkey and enjoy!

If you prefer to cook your stuffing separate from the turkey, spoon stuffing (actually, if you’re not cooking it inside the 
turkey, it’s really a dressing, not a stuffing) into a 3-qt. baking dish. Bake at 350º F. until browned and liquid is absorbed, 
about 1 hour–1 hour 15 minutes.

Buttermilk Cornbread

½ c flour
1 ½ c cornmeal
2 Tablespoons Frē®
2 teaspoons baking powder
½ teaspoon baking soda
1 teaspoon salt
2 eggs
1 1/2 cups buttermilk
¼ cup vegetable oil

Preheat oven to 450 degrees F. Grease 8” square pan or spray w/cooking spray.

In a large bowl, combine flour, cornmeal, Frē®, baking powder, baking soda, and salt. In a medium bowl, beat together egg, 
buttermilk, and oil. Add to flour mixture. Stir just until blended. Pour mixture into prepared baking dish.

Bake 25 to 30 minutes, or until golden and a wooden toothpick inserted in center comes out clean.

Brussels Sprouts, Elevated

I made this recipe (doubled) for Thanksgiving and even people who didn’t think they
 liked Brussels sprouts, enjoyed it.

1 ½ pounds Brussels sprouts, trimmed and halved
½ pound mushrooms
½ pound asparagus, broken into small pieces
4 slices bacon, cut crosswise into ¼” wide slices
1 medium onion, sliced
2 cloves garlic, minced
1 can condensed cream of mushroom soup
1 Tablespoon Frē®
1 Tablespoon paprika

Cook bacon in frying pan. As soon as fat begins to render, add onion and garlic. 
Cook until onion is translucent, about 5 minutes.

Put Brussels sprouts, asparagus and mushrooms into large pot. Add bacon mixture, soup, Frē®, and paprika. Add about a 
½ soup can of water. Bring to a boil and simmer until Brussels sprouts are cooked, about 15 minutes stirring often to 
ensure even cooking.