Slow Cooker 15 Bean Soup with Homemade Cajun Spices

For this recipe, you’ll use the packet of 15 bean soup mix but you will NOT use the seasoning packet. I like a highly flavored soup but I don’t care for all the sodium contained in the seasoning packets. I’ve learned it’s just as easy to make my own (link here for Homemade Cajun Spice Mix. You’ll notice the cajun spices are also the recipe for homemade chili powder.

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Homemade Cajun Spice Mix — Homemade Chili Powder

Mix and store in an airtight container. Prepare a day ahead of time for best flavor development. Note: this is also the recipe for homemade chili powder.

YIELD: About 3/4 cup


2 tablespoons kosher or pink Himalayan sea salt. If you use table salt, use only 1 tbsp.

2 tablespoons cayenne pepper
2 tablespoons garlic powder
2 tablespoons sweet paprika
1 tablespoon dried oregano
1 tablespoon dried thyme
1 tablespoon freshly ground black pepper
1 tablespoon onion powder

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Crispy Lowfat Vegetarian Okra Pie and Okra Eggplant Burgers

Crispy Okra Pie

Mmmmm, sounds yummy, right? You’d be surprised. The way I usually make okra is CRISPY LOW FAT OVEN FRIED OKRA  where I take thawed out, cut frozen okra and dip it into beaten egg then into breadcrumbs and bake in a 400 degree oven 12-15 minutes in a metal pan sprayed with olive oil Pam. I spray the tops with more Pam so they’ll brown.  This time I tried something different. Again, I had a 12 oz bag of frozen cut okra that I took out 6 oz of it to thaw. I made a

LOW FAT VEGETARIAN OKRA PIE (think cheesy bread without the heavy crust)

First, saute in olive oil one big chopped onion along with 2 chopped celery stalks, few chopped garlic cloves if you have them. Once they are golden they’ll add great flavor to this dish.

Put the sauteed onions, celery and garlic into a large mixing bowl with the thawed okra along with 1/2 tp each salt, pepper, garlic powder, onion powder and 1/4 tsp each crushed fennel seed, basil, tarragon, curry powder along with one beaten egg.    Continue reading

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A Guide to Making Dashi

My fave way to use dashi is in miso soup, add 1 tbsp yellow miso to one cup dashi

A recipe for dashi can be as simple as water and kelp, but adding bonito makes the dashi more complex and complete. In Japanese cuisine, all roads lead back to dashi, the base stock made from dried kelp (seaweed) and dried fish. Even in a sushi class with Morimoto , he demoed the proper preparation of dashi well before he broached the topic of fish. Perusing through a Japanese cookbook, you reach the same conclusion: without dashi, most of the recipes could not be executed.   Continue reading

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Grief Relieving Soup

As I was growing up, my mom worked at Western Union from 11am to 9pm. She’d cook dinner each morning and leave me with instructions to heat it up when I got home from school.  Sunday mornings my dad would make french toast and scramble eggs but that was the extent of his cooking.  Then we began raising rabbits and he got into the cooking of it.  It made me a little sad at first but he explained about circle of life. He said not only were the animals happy to fulfill their destiny, the onions and carrots and wheat and all plants were as well. They lived on through us as they gave their life so ours could continue.  That was the reason we prayed before eating.  Many relatives and friends passed during my childhood.  One way my dad dealt with his grief was by cooking.  He said cooking and eating reminds us we are alive even though we feel a piece of us is gone.  Continue reading

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Easy Lowfat Spinach Cheese Quiche Using Eggbeaters

Spinach and Cheese Quiche

This is a modification of a cheese-less quiche that I’ve spiced up a little. Once you have the ingredients, it takes just 10 minutes to throw together. Stick in the oven for an hour. Let sit for 10 minutes to let the custardy center settle, then enjoy.  I’ve made this without the crust, I’ve made this with all sorts of different vegetables and meats. It’s a great way to fancy up leftovers.  You can make it Mexican by adding ground beef, cheddar cheese and sour cream. You can make it Italian by adding ricotta and topping with marinara and mozzarella.   Continue reading

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Goddess Grub Sandwich Wraps


This is an easy, almost endless variety of sandwich ideas. Simply:

There are so many good wraps in the market now, I like the spinach wrap and the sun dried tomato flavors.

Recipes below
Gaucamole Sauce
Tahini Sauce    Continue reading

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Homemade Pho Soup Using a Slow Cooker

This is my favorite homemade pho recipe and it’s from Jaden Hair’s Steamy KitchenJaden writes, It’s no secret that good Pho broth requires a gazillion hours of simmering time. Time that I just don’t have. Tony, a boyfriend from a lifetime ago, told me his Dad used to simmer giant vats of pho broth overnight for his little pho restaurant in Houston. So, one day, I thought it would be really genius to do the same. Dump a bunch of beefy, tendony, knuckley, marrowey bones into the largest stockpot that I have and let it simmer away while I slept.

It didn’t quite work out as I had intended:   Continue reading

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Light and lowfat collards greens with smoked turkey legs

So today I slow cooked 2 smoked turkey legs in the electric skillet at about 200 degrees for 3 hours until they fell off the bone. I cooled the cooked liquid and put it in a large metal bowl in the refrigerator to let the fat rise to the top. I skimmed the top layer of fat off and cooked collard greens in the defatted liquid for an hour until tender, then added the smoked turkey meat I removed from the bones. I remember my family just throwing collard greens right in the same water with all the fat and while it had good flavor that’s way too greasy for me these days. I like a splash of vinegar and a little hot sauce.

RELATED: How to heat up Smoked “Fully Cooked” Turkey Drumsticks

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