Tuesday, July 1, 2025

IN MY KITCHEN - JULY

At the beginning of every month, Sherry from Sherry's Pickings invites bloggers to join her in a blog post linky called "IN MY KITCHEN" where you can get a peek into many kitchens. Anyone can join in.  I like to join in when I can. 

The past week has been brutally hot and very humid here in Pennsylvania, so we've been eating a lot of salads! This is a red cabbage, cucumber and cherry tomato salad was delicious with a lemon dressing !

summer salad with red cabbage, cucumber, tomatoes

Continuing with the heatwave, I've made gazpacho ( link to recipe) on quite a few nights. My husband loves it, and it quick and easy to make in the blender with tomatoes, cucumbers, red peppers, red onion, and spices. 

Mason jar filled with gazpacho, vegan

Adding to the no -cook theme, I've also made my(link to recipe) chickpea spread  (low fat high protein) with sliced green olives 

chickpea salad with green sliced onions, vegan

Next I'm sharing some new items in my kitchen....I love this summer festive serving bowl. I've actually bought it about 5 years ago but I had stored it away and forgot about it until now. 


The bottom can be filled with ice to keep the dip cold
 or it can be used as two separate bowls. I love the colors!!


We  buy mangos by the case of 8 from a produce store
 when they are in season - which is now ! 

bowl of fruit with whole mangoes, bananas, and tomatoes

I keep these packets sweetened with stevia lemonade on hand for a really hot summer days! We fill a glass with ice, a packet and water. Great for keeping hydrated. 


My husband ordered these supplements for himself . He just started taking them. Has anyone ever taken them? Are they helpful for energy?  The commercials are very convincing. 



cucumber and red onion salad , vegan, gluten free
I also made a delicious  marinated cucumber salad during the heat wave.
I could have added avocado to it as well. I added some freshly squeezed orange to the marinade for a delicious and refreshing change. Summer is for salads!

Were you affected by the heatwave? What did you eat? 

Monday, June 30, 2025

Chunky Chickpea Vegetable Spread- Healthy Doesn't Need to Be Boring


homemade hummus appetizer at www.realfoodblogger.com

Healthy recipes don't have to be boring this 4th of July 🎆🇺🇸

I'll be making my easy Chunky Vegetable Chickpea Dip -a fresh, creamy, and totally plant-based dip—made with chickpeas, veggies, and zingy Dijon mustard for a bold, satisfying bite. 

Free Usa Flag photo and picture

This recipe has no mayo, cream cheese or sour cream which would be way to heavy in fat to actually be healthy in my opinion!!
I will serve it with crudités instead of chips, and I'll be very happy! Truthfully, so will everyone else. I've served it before and it was a hit with the crowd!!

a bowl of chickpeas on a white table



I've been really serious about eating for health and keeping my weight down. July 4th is just one more excuse to overeat, eat high fat party foods, gain weight and pack on the cholesterol. Not happening!!. I'm inspired to find delicious substitutes to bring along to any gatherings this year. 

I topped the dip with extra mustard and sliced olives on top

If it's not a July 4th celebration, it's someone's birthday, or an anniversary, a graduation party, a wedding, etc. There are just too many occasions to keep indulging and keep making excuses to start to eat better tomorrow. The buck has to stop somewhere! 

This dip/spread is low-fat, high fiber, high protein, easy to make and tastes great. It will keep you coming back for more and that's ok!!



Get out the food processor and get- going!!


Ingredients: 
1 large carrot, cleaned and sliced 
1 large stalk of celery, cleaned and sliced
1/3 of a med-large red onion, peeled and sliced
1 can of chickpeas, washed and drained
3 tablespoons of dijon mustard 
Firm Tofu: 1/5 of the standard tofu container , drained
Salt, garlic powder and cracked pepper
Optional : Chili powder to taste
Toppings: sliced olives, chopped scallions or parsley

Directions: 
Place the carrots, celery, and onion in the food processor with the metal blade. Pulse on and off a few times until the vegetables are in tiny pieces. Add the remainder of the ingredients and process till slightly chunky and smooth. Serve with cut up vegetables sticks or (GF) crackers or (GF) chips.

Whether you are dairy-free, gluten-free, watching your cholesterol, or a Weight Watcher, this healthy dip will work for you.

Free Soup Greens Celery photo and picture


I love to make individual trays for each person. 

muffin tin filled with snacks

Additional Plant-Based Recipes: 






sliced vegetables, cucumber, red peppers

Friday, June 27, 2025

Japanese Steakhouse Onion Soup Made Vegetarian


bowl of broth with mushrooms and scallions

A Japanese Steakhouse Onion Soup for Vegetarians- Clear, Comforting, and Unami-Rich

I know it's summer in the US, but I still eat soup in the summer. If you don't, then tuck this recipe away for the fall. If you live in Australia- this is perfect timing I think!
 
If you have ever eaten in an American Japanese Hibachi style steakhouse, your first course may have been a small bowl of clear onion-based soup that was light, warm, and full of onion flavor.  Americans have come to know this type of soup as Japanese onion soup



🌸 Where Did Japanese Onion Soup Originate?

Surprisingly, this soup has no history in Japanese homes. The kind of onion soup we see in American Japanese restaurants became popular in the 1960s and 70s. Restaurants such as Benihana (a popular Japanese Hibachi steakhouse chain) served Japanese onion soup as a starter before the main meal.

It is an easy soup that offers a flavorful clear broth and is usually topped with onions, mushrooms, and scallions. Even though the recipe has no history in Japan, it was inspired by authentic Japanese cooking — especially the idea of keeping flavors simple and clean.

brown bowl with Japanese broth and scallions

🍜 How People Eat in Japan

In Japan, people do eat clear soups — called osuimono — but they aren’t usually onion-based. They are sometimes dashi or seafood based. 

So while the onion soup served in a Japanese steakhouse isn’t actually traditional, it still aligns with the Japanese cooking style. 


Japanese bowl of soup

💚 Why This Kind of Soup is Popular

Most people enjoy this simple soup. It’s not heavy, it’s warm, and it makes a great starter before a large meal. Although it is usually made with beef or chicken broth, it’s easy to make this vegetarian version which still tastes rich and satisfying. 

Decorated bowl filled with broth and scallions, vegan


 Easy Vegetarian Japanese Onion Soup Recipe

Ingredients:

  • 2 medium yellow onions, thinly sliced

  • 2 cloves garlic, minced

  • A small piece of fresh ginger, sliced

  • 4 cups of vegetable broth and 1 cup water

  • 3 dried shiitake mushrooms and 1 piece of kombu seaweed

  • 1-2 tablespoons tamari

  • 1-2 teaspoons mirin (optional, for a hint of sweetness)

  • 2 stems of green onion, chopped for garnish

  • A few fresh baby portobello mushrooms, sliced and sautéed for garnish (optional)

  • Salt to taste

Steps:

  1. Make the onion broth:

    • Put the vegetable broth, water, kombu, and dried shiitake mushrooms in a pot.

    • Let it sit for 30 minutes (no heat yet — just soaking).

    • After soaking, bring it to a light simmer.

    • Remove the kombu once the broth starts to bubble (boiling it too much can make it slimy).

    • Let the dried mushrooms simmer for an additional 10-15 minutes, then remove them as well (you can slice and use them later if you want).

  2. Cook the onions:

    • In another skillet, sauté the sliced onion, garlic, and ginger in 1/2 cup of water (or a tablespoon or two of olive oil if you prefer to use oil) on low heat until the onions are soft and lightly golden, stirring frequently to prevent burning and adding a tablespoon or more of water or oil if needed. 

  3. Mix it together:

    • Add the cooked onion mix into the broth.

    • Stir in the tamari sauce and mirin.

    • Simmer everything on low for another 10 minutes.

    • Taste and add salt if needed.

      Strain the soup so it is clear.

  4. Serve and enjoy:

    • The soup is usually strained to be very clear, but you can leave the onions in for more texture.

    • Top with chopped green onions and some extra sautéed baby portobello mushrooms if you like.



       a bowl of mushrooms sitting on top of a towel


      My Notes: 

      *** Mirin is a Japanese cooking wine

      *** Although miso will cloud the soup, you could add it at the end for additional flavor. 

      *** Tamari sauce is mostly gluten-free ( but always read the label to be sure)

      *** My husband likes to add a drop of toasted sesame oil to his bowl.




Tuesday, June 24, 2025

Summer’s Coolest Soup: Spicy Watermelon Gazpacho


watermelon gazpacho in a jar

Watermelon in Gazpacho? Now, that's something different!!

It's been extremely hot and humid this week and I've made my simple but tasty gazpacho on a few of the nights. Nothing is easier than tossing a few juicy vegetables into the blender for a delicious cold soup. 

However, this time, I added some watermelon to my basic recipe for a little variation.  It's interesting how the flavors all mingle so nicely. 

Friday, June 20, 2025

Is Rice Slowly Poisoning US? What You Need to Know before Your Next Meal

                Rice Plate photo and picture

Are you aware that rice may contain significant amounts of arsenic depending on where it is grown and how it's cooked. Did you know continuous exposure might raise risks of cancer and or other diseases.  I hate to be the bearer of bad news, but better to be aware than sorry. 

I'm not trying to be an alarmist. It seems that everything these days is toxic and processed foods and farm raised foods carry risks. That being said, I would feel remiss if I didn't at least share this vital information and how to reduce the risks at least once on my blog. 

 

Monday, June 16, 2025

Wall to Wall : Street Murals From My Travels

mural on a wall in Philadelphia

I have always been fascinated by street murals. We live near Philadelphia, where you can find some of the most exquisite murals I've ever seen. ( the mural above is from Philadelphia) 

Philadelphia has earned the nickname “Mural Capital of the World,” thanks to its impressive collection of more than 4,000 murals by local budding artists who take part in the t he participatory public art program that hopes to minimize graffiti. 

 

Saturday, June 14, 2025

Vacation Continues: How I Stayed on Weight Watchers Plan During a 15 Day Cruise



How I Stayed on My Weight Watchers Plan During a 15-Day Cruise plus 4 more weeks in Europe

When I told people I was going on a 41-day vacation—including a 15-day transatlantic cruise—they all smiled and said, “That sounds amazing!” And it was. But in the back of my mind, I was already calculating how I’d keep my eating on track while surrounded by endless buffets, restaurant meals, desserts, and drinks.

Find out how I managed two back to back cruises without weight gain.

Friday, June 13, 2025

Home Sweet Home-After 41 of Traveling Europe



We finally landed back in Newark, New Jersey airport around 8:00 PM on Tuesday night after 41 days of traveling throughout Europe.


luggage in train station
Sitting the train station in Barcelona

  Exhausted doesn’t even begin to describe how we felt when we got back. After so many weeks of dragging our carry-ons and backpacks through train stations, we couldn’t bear the thought of one more train ride—so we skipped the hour-long +  train home and called an Uber instead. Worth every penny.

Before the trip, I wrote a pre-vacation post full of excitement and plans. Now that we’re home, I thought I’d follow up with how things actually unfolded—starting with our time in Spain. (I'll post about our initial 15 day Transatlantic Cruise on Virgin Cruises to Morocco, Canary Islands, Valencia, Portugal, and Barcelona in a future post.) Here, I'm beginning in Spain.

 

Thursday, May 29, 2025

How to Select an Avocado: Become a Pro


Avocado photo and picture

How to Pick the Perfect Avocado: A Simple Guide

If you’ve ever sliced open an avocado only to find a stringy, brown mess—or a stubborn rock-hard pit—you’re not alone. Picking the perfect avocado can feel like a guessing game. But with a few simple tricks, you can become an avocado-picking pro and ensure your guacamole (or avocado toast) dreams stay intact.

Monday, May 19, 2025

No Garden? No Problem! Grow Lettuce in Containers on Your Deck


Free The Planting Of The Lettuce photo and picture

How to Grow Lettuce in a Container on Your Deck

Growing lettuce in a container on your deck is an easy and rewarding way to enjoy fresh, homegrown greens without needing a large garden space. Lettuce is a perfect choice for container gardening because of its shallow roots, fast growth, and ability to thrive in cooler temperatures. Whether you have a small patio, balcony, or deck, here’s how to successfully grow lettuce in a container.

Thursday, May 8, 2025

From Freezer to Table: An Easy Frozen Broccoli Side Dish

A Simple and Delicious Frozen Broccoli Side Dish with a Ginger, Rice Vinegar, and Tamari Dressing.

Do you like broccoli, but don't like cleaning and cutting it? Use frozen broccoli for a no fuss, no mess experience. 

Even something as simple as frozen broccoli can be brought to life with an interesting sauce such as my ginger tamari combo.

Eating well doesn’t have to be complicated. Sometimes, the best dishes come together with just a few ingredients and minimal effort.

green broccoli in white round ceramic bowl

Wednesday, April 30, 2025

Transatlantic Cruise and Wedding


I'm leaving Saturday May 3, 2025 for a 15 day transatlantic cruise on Virgin Cruise Lines . It leaves from Miami and ends in Barcelona. We will spend 8 consecutive days at sea and then we will stop at various ports including Casa Blanca, Morocco, 2 stops in the Canary Islands, 2 stops in Portugal, and end Barcelona. 

My nephew is getting married in Toledo, Spain the 3rd week in May. The transatlantic cruise was an add-on for us to get to Europe for the wedding. Believe it or not, it was about the same price as flying economy plus.

Wednesday, April 23, 2025

Transform The Way We Feel

Free Kitchen Interior Design photo and picture

We’re learning more every day just how much real, whole foods—such as fresh fruits, vegetables, and beans—may help transform the way we look and feel. The truth is, we can’t keep relying on processed foods and expect to feel our best. Far too many people are walking around with high blood pressure, high cholesterol, diabetes, and heart disease. Isn’t it time we made the connection between the way we eat and our overall health?

Saturday, April 19, 2025

Simple Tofu Scramble


tofu and carrots

Do you ever cook with tofu?

This versatile, plant-based protein has long been a staple in Asian cuisine. You might’ve come across it in miso soup or served atop stir-fried vegetables at your favorite Chinese restaurant.

Today, I’m sharing a super simple tofu scramble recipe. 

Friday, April 11, 2025

Passover 2025: A Celebration of Freedom

Free Passover Pesach illustration and picture

Passover 2025: A Celebration of Freedom

April 12, 2025 though April 20, 2015 this year, Jews worldwide will begin celebrating the religious holiday of Passover commemorating the liberation of the Israelites from slavery in ancient Egypt. 

Today I'm explaining the story of Passover

Monday, April 7, 2025

The Taste of Tradition: Our Family Charoset Recipes



passover charoset ; apples, nuts, cinnamon

There are certain traditional holiday foods that instantly transport me back to my childhood, and charoset is one of them. Every year when I was young, as Passover approached, our kitchen would fill with the sweet aroma of apples and cinnamon as we prepared the ritualistic foods for the Passover Seder.

Tuesday, April 1, 2025

IN MY KITCHEN - APRIL 2025

It's the first of the month and time to give you a peek at what's in my kitchen where I will join other bloggers at sherry's monthly IMK blog share. 

I'm going to be taking a vacation in Europe in May. Being gluten-free and vegetarian/vegan makes it difficult to sometimes find good meals. I'm looking into protein bars to keep as a back up. So far I've tried these three bars. I think I'll be buying a case of the no cow bars. They are vegan, taste good, and lowest in calories but high in protein. 

Sunday, March 30, 2025

Wise Words Worth Sharing

I saw this little tidbit in a newsletter that we recently received from our Condo Association. I thought it was worth sharing. 

Free Motivational Quotes Motivation photo and picture


Laziness kills ambition
Anger kills wisdom
Fear kills dreams
Ego kills growth 
Jealousy kills peace
Doubt kills confidence 
Now read it again right to left 

Have a great Day.. 

Thursday, March 27, 2025

15 No Fuss Healthy Recipes Using Canned Beans


black bean soup in a bowl and avocado

Whether you’re a busy professional, a parent or retired person juggling a million tasks, or just someone who loves an easy healthy meal, canned beans should be your friend! 

Saturday, March 22, 2025

15-Minute Marinated Cucumber Salad


cucumber and red onion salad

If you’re looking for a fast, refreshing dish that’s as versatile as it is delicious, this Marinated Cucumber Salad is perfect. With just a handful of ingredients—including crisp cucumbers, tangy rice vinegar, red onions, and a touch of Dijon mustard—this salad comes together quickly and the onion marinates in just 15 minutes!

Tuesday, March 18, 2025

Creamy Vegetable Kale Soup: Nourish and Rejuvenate



vegetable kale soup, vegan, gluten-free

There’s nothing quite like a bowl of homemade soup to bring warmth and nourishment to your day, and this Creamy Vegetable Kale Soup is the perfect blend of hearty and healthy. Packed with creamy potatoes, sweet carrots, flavorful broth, and vibrant kale, this dish is both satisfying and nutrient-dense plant-based soup. 

Thursday, March 13, 2025

Weight Watchers Friendly Sauces


a bowl of peanut butter and celery sticks

I’ve found that having low-calorie, flavorful sauces, toppings, and dressings on hand is a game-changer for staying on track with my weight loss following Weight Watchers.  

steamed broccoli

Plain steamed veggies or a simple baked potato instantly become more exciting with the right homemade healthy low calorie dressing or topping which helps make eating simple foods feel less like a chore. 

 The other day, I went out to a Chinese restaurant and ordered plain steamed broccoli, steamed bok choy, and steamed tofu— without any of their  sauces- just plain - and boring. 

a person dipping sauce into a bowl of food

Instead, I brought a small individualized container of my homemade low calorie peanut sauce (made with PB2, a no-fat peanut butter powder), and dipped my vegetables in it. It made all the difference. It was delicious, satisfying, and totally kept me on weight loss plan! ( I did it partially because I am dieting and partially because of my celiac concerns).

Regardless, my low calorie homemade sauce upped the game for me to make it a tastier meal without the added calories. 

I also use this sauce with rice noodle vegetable wraps and it is delicious. 

This recipe makes a small amount. Multiply the PB2, Hoisin sauce, and tamari sauce times 3 to make more sauce (add a little more water as needed) I estimate- the recipe is 2 points on WW. 

a bowl of peanut butter and celery sticks

Recipe for Low Calorie Peanut Sauce : 

2 tablespoons of gluten-free peanut butter powder (PB2)

1 tablespoon of gluten-free hoisin sauce

2 tablespoons water 

1 small individualized package of stevia (1/2 teaspoon) 

1 tablespoon of tamari sauce (or GF soy sauce)

Directions: 

Mix all of the ingredients together forming a pasty sauce. If too thick, add another tablespoon of water. Use on steamed vegetables.

Try some other sauces 

Spicy Orange Sauce  (link to the recipe)

Vegan stuffed baked potato

Cilantro Lime Oil-Free Dressing (link to recipe)



Saturday, March 8, 2025

Fresh and Flavorful: Carrot-Ginger Dressing For Cabbage Slaw


cabbage slaw with dressing on a plate

OMG!!I am beyond excited to share this incredibly tasty dressing that completely transformed my cabbage slaw! It’s bright, zesty, and packed with fresh flavors. I simply shredded red and white cabbage, tossed it with a luscious carrot-ginger dressing, and finished it off with a generous sprinkle of freshly chopped mint.

And let me tell you—it tastes heavenly.

jar of homemade salad dressing

I love salads, but sometimes the usual dressings get a little… well, boring. This one? Total game-changer. It’s vibrant, refreshing, and adds the perfect kick to wake up your taste buds.

https://images.deepai.org/art-image/4e405a5d23cf40b187f96ac41206257d/a-jar-of-carrot-ginger-dressing.jpgVersatile & Delicious

This dressing isn't just for slaw! I can totally see it drizzled over steamed veggies, mixed into a fresh tossed salad, or even used in wraps. I was inspired by a similar flavor that I’ve had at Chinese restaurants on their salad and decided to make my own—and wow, it did not disappoint.

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