Baked Spaghetti Squash



spaghetti squash 6

I don’t just follow recipes to the letter.  I use recipes as a guide. I experiment and find out what works best. I also use my culinary experience and over 30 years of healthy cooking to tweak my recipes. I test the best way to cook food items.   My mission is to optimize the foods natural flavor.  What Ive learned about spahetti squash is that you 1st have to cook it flesh side up.  This allows the top surface of the spaghetti squash to caramalize. Then you need to cook it flesh side down. Failure to do this will result in a very mushy spaghetti squash.

You don’t want mushy spaghetti squash.  Instead, it will have a texture closer to angel hair pasta. I dont brag enough about my cooking but Im pretty dang good at it.  I put a lot of effort and passion when I prepare my food.  You get someone who genuine loves food and prepares it in a loving and caring way. Thats what you will get, if you ever get a chance to have my food.

WHAT YOU WILL NEED:  1 sphaghetti squash, extra virgin olive oil (1st cold pressed), pink Himalayan sea salt, black pepper.


  1.  Preheat the oven to 375 F.
  2. Cut your spaghetti squash in half using a sharp chef’s knife.  Having a hard time cutting it in half?  Then poke holes in it with a fork then warm it up in the microwave for for 3 minutes or so.
  3. Remove the seeds with a spoon.


spaghetti squash 54.  Season with pink Himalayan sea salt and black pepper.  Drizzle on your olive oil

5.  Bake for 15 minutes flesh side up at 375F using a stainless steel cooking pan.  As you can see the caramelization process has started to occur.  You see it’s the browning of the natural sugars in the spaghetti squash that is going to give it its natural sweet and nutty flavor.


spaghetti squash 7

6.  Bake for 15-30 minutes flesh side down at 375F.  You have to adjust the cooking time depending on who small or large your spaghetti squash is.  I’d check every 10 minutes or so to test the texture.  I tend to cook mine al dente so when I reheat it, the texture is perrrrfect and not mushy.

spaghetti squash 6



Tumeric Latte

Last night I had a Tumeric Latte.  Oh my goodness.  You talk about yummy….  For my tumeric latte, I used coconut milk, coconut oil, tumeric powder, ginger powder, cinnamon powder, nutmeg, cardamom and pure maple syrup (optional).  All the spices I used were in the powder form but I can not wait to use fresh ginger, fresh tumeric and whole cardamom.

I’m particulary excited about tumeric because it has antioxidant and anti-inflammatory properties.  It also helps to alleviate symptoms of arthritis and digestive disorders.  Tumeric is packed with manganese, which helps with wound healing and regulating your blood sugar levels.   Who knew tumeric had all those health benefits.

Reference: latte

Egg Fritata & Crispy Potatoes

I’m happy to be home from my conference in Cleveland Ohio. It was a very nice conference but I miss mine and my daughter’s food. I made an egg fritata and my daughter made crispy potatoes.  Cooking really is not hard.  If you can’t cook, get a great cookbook with a little olive oil. All of this is topped off with sauteed mushrooms, baby spinach, onions and fresh grape tomatoes. I’ve been eating healthier for over 30 years and I hope I inspire others to take charge of their health.

Btw, the red stuff is Sriracha sauce.veggie fritata and baked homefries

Thai Bowl

thai bowlWhile traveling from Cleveland Ohio to Louisville I had a layover in North Carolina. I visited this fastfood restaurant Currito – burritos without borders. They had burrito bowls from around the world, including mexico, America, middle east, indian and thailand. Of course I played it safe and just ordered teh traditional mexican style burritto bowl. This inspired me to start meal prepping burrito bowls to represent different cultural groups. I am so excited about this. Featured here is my version of a thai bowl. This bowl has a nice blend of brown rice, sauteed veggies (red cabbage, napa, red onions, bell peppers, carrots, sesame seeds, spices), crushed roasted peanuts, green onions, cilantro, edamame pods. This dish is so super easy to make.

Chicken & Vegetable Soup

chicken and vegetable cookup

It is that time of year to prepare our immune system as we transition from Summer to Fall.

You’ve had all your ice cream, cheese, frozen drinks at the local 7-eleven or gas station, your favorite dessert and your favorite sheet cake and value city all throughout the Summer.  Yes, you ate healthy 80% of time but still you at things you simply were not suppose to.  Consequently, now your mucous membranes in your through and nasal passages are irritated.  Am I the only one guilty of this?

Well this is exactly how I felt this past Saturday.  I was just feeling tired and not wanting to do much of anything.   Then I remembered my ex-boyfriends father who would make something called cook-up.  Cook-up is a dish where you take lots of left overs from the week and put them in one pot to make a meal. These creative cook-ups were some of the most amazing meals I ever tasted in my life.  Boy do I miss those days.

Given my throat was starting to feel itchy, I decided I was going to make a-up my version of a cook chicken soup with lots of left over vegetables, fresh herbs, onions, garlic and cayenne pepper.

I knew I wanted to add a lot of curry, onions, garlic and cayenne pepper because these ingredients combined would help boost my immune system, reduce inflammation and enhance detoxification.

I did not actually make precise measurements.  I cook by site, taste, smell and intuition.  I was asked for a recipe so I will do my best to offer one for you to try and tweak for your own taste buds.  This recipe will only make about 2 servings.


3 antibiotic and hormone free chicken legs

2 quarts of water

1/2 cup of zucchini, cubed

1/2 cup of yellow squash, cubed

3 celery stalks, cubed

2 orange and yellow mini bell peppers, sliced

2 handful of parsley, finely chopped

1 large tomato, cubed

1 tsp black pepper

1 tsp curry powder

1/2 tsp cayenne pepper

1 tsp pink himalayan sea salt

2 elephant garlic cloves, minced

1 white onion, cubed

fresh cilantro for garnish


  1. With the exception of the garlic, onions and cilantro, boil all the ingredients above.
  2. Cook until the chicken is done.
  3. Add the onions and garlic and boil for a few more minutes.
  4. Serve 8-12 oz in a large boil, then garnish with fresh cilantro

If you like this recipe, you will probably like recipes in my clean eating cookbook, which can be found on my website at

You will receive you e-book by email.

Thank you!

Wholistically Improve You

Applegate Turkey Bacon

applegate hickory smoked bacon

For years I ate turkey bacon thinking it was a healthier and leaner alternative to pork bacon.  Then one day I saw a youtube video on how turkey bacon was processed.  It really grossed me out beyond measure.  I also learned lots of turkey bacon are loaded with preservatives, artificial coloring, antibiotics, nitrates, and nitrites.  As a toxicologist, I learned too much exposure to nitrates and nitrites may eventually cause cancer.  I started a clean eating group in October 2015 and was challenged to find a breakfast meat alternative.  Applegate has a hickory smoke turkey bacon for your breakfast meat alternative.  Applegate’s products are a bit on the pricey side but worth it; one slice typically satisfies my urge for “bacon”.  Prior to this healthier option, I would have to eat at least 3 slices of turkey bacon laced with some  C.R.A.P. to feel “satisfied”.  In my mind since I have to eat less of a healthier product, I’m ok with paying a little more because I fell the dollars and cents balance out.

Applegate Turkey bacon has free of nitrates, nitrites, casein, gluten, antiobiotics and preservatives.  And the fat content is lower than most breakfast bacon or sausages.

Now I do not eat this every day.  I only eat meat it occasionally.