Category Archives: Recipes

Carrot Seaweed MedleyRecently my husband and I tool part in a three-day refresh program. We just wanted to get ourselves back on track after a period of too much eating and not enough exercise. The 3-Day Refresh consists of three daily shakes, a fiber drink, plenty of water, plus a wide variety of fresh fruits, vegetables, and healthy fats throughout the day to keep your energy and metabolism going. This carrot seaweed medley was one of my favorite dishes.Carrot Seaweed Medley


The meal plan is simple and they give you a variety of options for delicious dinners. My favorite is the Carrot-Seaweed Medley. The recipe only makes one serving but is easily doubled or tripled depending on how many people you are feeding. I plan to make it again as a side dish. The seaweed adds a mild flavor and cooking the vegetables in sesame oil give the whole dish sort of a nutty flavor. This is a dish I will enjoy again! I found the package of dried arame seaweed on Amazon. I’m sure you have all the other ingredients on hand.


Carrot-Seaweed MedleyCarrot Seaweed Medley




½ tsp sesame oil

¼ medium onion, cut into thin slices

½ medium carrot, cut into matchstick size pieces

¼ medium red pepper, cut into strips

2 Tbsp shelled edamame

2 Tbsp arame seaweed

¼ cup water

1 dash of Himalayan salt

1 scallion thinly sliced.




Soak the seaweed in cool water for 5 minutes, drain and set aside.Carrot Seaweed Medley

Heat sesame oil in a large skillet over medium heat. Add the onions and cook, stirring frequently for two minutes.

Add the carrots, bell pepper, edamame, seaweed and water. Bring to a boil. Reduce the heat to maintain a gently boil; cook covered for 5-8 minutes.

Remove cover. Add salt and cook for 1 minutes. Add scallion. Mix well and serve.Carrot Seaweed Medley

Don’t let the seaweed throw you off from trying this delicious dish!Carrot Seaweed Medley

Cycling MealsCycling Meals

We all need food to fuel us. A cyclist needs to pay particular attention to make sure they’re fuelled to perform at their peak.

But the struggle to consistently eat healthily and ride strong is hard. That’s why I’ve prepared a list of nutritious, convenient meals that are super easy to access and make.

In fact, you’ll most likely have some of the ingredients in your garden already.


Oatmeal cereal

Oatmeal is one of the simplest foods to prepare – all you need is some water, a pinch of salt and a few minutes of your time. Perfect for someone as lazy as me!

You can spice up the flavor by adding healthy topping combos like cinnamon, dates and coconut flakes; peanut butter and ripe banana slices; or just simple brown sugar and milk.

Oats are a low GI food, which means they’ll fill you up for longer by releasing energy slowly into the bloodstream. So they tick all the boxes by being satisfying, delicious, convenient and nutritious.

For some more ideas check out some of the ideas on



If you want to grow big and strong you need to eat your veggies, at least that’s what my Mum always told me. Ten years on and I’ve found out she wasn’t making it up!

You need at least five portions of fruit and veg per day. That’s because veggies are filled with all the essential nutrients that your body needs.

When it comes to options, the greener the better, although it’s also advisable to eat the rainbow to your heart’s content, as each vegetable color variant contains different vitamins and minerals that all benefit you as a cyclist.

Vegetables are also much lower in calories and higher in fibre than the usual foods we consume. Less calories is great for those watching their weight, but cycling burns lots of calories, so make sure you’re eating enough to power those pedals!

Experts over at Bicycling have some great tips on the best veggies to keep you nourished while on your ride.Garden vegetables

Fish is an excellent source of protein, and it also contains healthy fats like Omegas 3 and 6. You can prepare fish steamed or cooked, although it’s advisable to stay away from fried fish as they contain Trans fats, which might slow you down over time

Here’s a great fish taco recipe by USA Cycling Marathon Team member Sonya Looney from Outside Online


Nuts and Seeds:

Nuts and seeds are a fun snack to enjoy while you’re out on the road and they make the best substitute for unhealthy junk food. They’re jam-packed with good fats and consuming them regularly can help lower your body’s production of bad cholesterol.

Nuts and seeds also help to fight inflammation in the body, which is one of the leading causes of diseases such as cancer, diabetes, heart disease, infections, and allergies.

You can enjoy nuts and seeds as they are or you can blend them up with water, herbs, and spices to create a variety of nut butter and dips.



If you have a few chickens running around your garden eggs are a light but satisfying source of protein to add to your diet. You can enjoy them boiled, fried or lightly cooked, and then season them lightly to add some flavor.

Getting enough protein into your blood stream is important if you want to continue cycling effectively, as it builds muscle, promotes post-workout recovery and plays a significant role in immune function.

You can of course use supplements to get enough protein but proper food is always preferred.cycling meals


Coconut water

Depending on where you live it’s entirely possible to find these falling into your back garden! According to Global Cycling Network, coconut water is one of the healthiest and most convenient ways of getting nutritious hydration for your workouts. You can just enjoy it as it is or you can make it fruity with cucumber, strawberries, kiwis and apples.

Staying hydrated has the potential to improve your performance exponentially and the more you ride and sweat, the more hydrated you need to be. So, make sure to add some coconut water to your arsenal of body strengthening and hydrating tools for more efficient training.


When To Eat It All

Cycling Weekly advises consuming a carb-rich meal at least 20 minutes after an intense race, as the body tends to absorb the nutrients more efficiently during that period.

So carb up post-work out while including some protein and good fats to strengthen your body and to keep a clear head throughout the race.

Hopefully, these tips will help you to maintain a balanced and healthy diet that’ll help you ride at your peak as often as possible.


Authors Bio:

Mike McLeish is the owner of the bicycle blog Pinch-Flat. He’s currently taking full advantage of the of the warm weather in SE Asia. You can find him cycling through traffic in Kuala Lumpur, attempting to drink coffee from a plastic bag, or eating Nasi Lemak at a local corner shop. Follow him on Twitter at @Pinch_Flat.

Monday Muffin’s – Corn Muffins


I have shared with you my recipe for corn bread; today I share my recipe for corn muffins. Corn muffins differ from ordinary muffins because of the addition of corn meal. I often use sprouted corn meal in my corn muffins. These muffins are a perfect accompaniment with chili, barbecue or even soup. Placing a basket of these delicious muffins on your table will sure to please everyone. The addition of just a few extra ingredients dresses up these corn muffins and makes them special. The addition of the peppers, onions and cheese also gives these muffins a tender moist texture, which I’m sure you will enjoy! My favorite addition is the cheese as it gives the crust of the muffin a wonderful crisp texture and the flavor can’t be beat!corn muffins


Corn Muffins




1 ½ cups flour

1 Tbsp baking powder

1 tsp salt

3 Tbsp sugar

¾ cup yellow corn meal

1 egg, beaten

1 cup milk

¼ melted butter

1 Tbsp finely chopped green pepper

1-2 tsp finely chopped onion

½ cup grated Cheddar cheese




Sift the flour with the baking powder, salt and sugar; add the cornmeal and blend well. Combine the egg, milk and melted butter. Stir the liquids into the dry ingredients until all the flour is dampened. Add the green pepper, onion and shredded cheese and fold in. Pour the batter into greased muffin pans.corn muffins Bake at 400 degree for 25-30 minutes. Makes one dozen muffins. Remove from the muffin tin and either let cool on a wire rack or serve immediately. These corn muffins are best served warm.corn muffins


If you don’t eat all the muffins they also freeze well.corn muffins


Next time you are cooking chili or barbecue be sure to mix up a batch of these delicious corn muffins.


Thai Chicken with Ginger SauceHave you ever cooked with fish sauce? Fish sauce is also called nam pia and is strong flavored and salty, so only a tiny amount is needed in this Thai Chicken with Ginger Sauce. Dried wood ear is another unusual ingredient in this Thai dish. Dried wood ear mushrooms are a type of mushroom commonly used in Asian cooking. You may be surprised by their small package but don’t let that fool you, when reconstituted they increase almost six times in size! Both fish sauce and dried wood ears can be found in most supermarkets or in Asian markets, they make this Thai Chicken with Ginger Sauce taste authentic!Thai Chicken with Ginger Sauce


Thai Chicken with Ginger Sauce




1 cup water

1 (1/2 oz) package dried wood ear mushrooms

1 cup homemade chicken broth

2 Tbsp soy sauce

1 Tbsp rice vinegar

! Tbsp cornstarch

1 tsp Asain fish sauce

2 tsp oil

1 ¼ pounds boneless chicken cut into 1 inch pieces

8 scallions, sliced

2 tsp minced peeled fresh ginger

1 garlci clove, chopped

½ pound sugar snap peas

¼ cup cilantro, chopped

2 cups cooked brown rice




Bring water to a boil. Add the dried wood ear, remove from heat and let stand for 20 minutes. Drain the mushrooms, coarsely shop and set aside.


Meanwhile whisk together the broth, soy sauce, vinegar, cornstarch and fish sauce in a small bowl, set aside.


Heat the oil over high heat in a wok or large nonstick pan, then add the chicken and sauté until lightly browned, about 3 minutes. Transfer to a plate.Thai Chicken with Ginger Sauce


Return the wok to the heat, add the scallions, ginger and garlic. Sauté about one minute, until the scallions have softened slightly. Add the mushrooms, chicken and snap peas and broth mixture. Bring to a boil stirring constantly. Reduce the heat and simmer until slightly thickened, about two minutes. Stir in the cilantro and serve with rice. Make about 4 servings.Thai Chicken with Ginger Sauce

I have been decluttering and cleaning out for months! In cleaning out my pantry I had several jars of applesauce, which I had canned, and what better way to use it up than to make some Applesauce Muffins? These delicious applesauce muffins make a double batch and use two cups of applesauce which was perfect for my goal of working on cleaning out the pantry!home canning, prudent living, applesauce


These muffins are delicious with a cup of tea in the afternoon, to enjoy with your breakfast or to pack in your child’s lunch. Applesauce muffins travel well and they also freeze well. Plus it’s a great way to use up applesauce! The recipe makes a double batch of muffins so you will definitely have some leftover to stick in your freezer!Applesauce Muffins


Applesauce MuffinsApplesauce Muffins




1 cup butter, softened

2 cups sugar

2 eggs

1 tsp homemade vanilla

2 cups applesauce

4 cups flour

1 tsp baking soda

1 tsp cinnamon

1 tsp allspice

¼ tsp ground cloves

1 cup chopped walnuts (optional)

Cinnamon-sugar (optional)




In a large bowl cream together the butter and sugar. Add the eggs and vanilla and mix well. Stir in the applesauce. Combine the flour, baking soda and spices; stir into the creamed mixture and fold in the nuts.


Fill paper-lined muffin cups three-fourths full. Bake the muffins at 350 for 20-25 minutes or until a toothpick comes out clean. Cool the muffins for five minutes before removing from the pans to wire racks.Applesauce Muffins If you like you can sprinkle with cinnamon-sugar. Muffins sprinkled with cinnamon-sugar sounds like a wonderful idea but I’ve yet to remember to sprinkle them with the sugar and they are perfectly delicious without it! Makes about two dozen muffins.Applesauce Muffins

Let the muffins cool before packaging them up to put in your freezer. I freeze them in groups of four which is then perfect for my husband and I. Of course I’ve now used up the applesauce I had, but my freezer is now filled with muffins! Luckily we have company coming next week and these will be perfect to serve with our breakfast or of snacking on with a cup of tea in the afternoon!

If you’ve never tried curry, this dish is a delectable imitation. When purchasing your curry powder be sure to read the labels as there are numerous types that pack varying degrees of heat. I recently  changed brands of curry powder without checking the labels and was quite surprised how much stronger my new curry powder was! This Curried Chicken is a perfect mid-week dinner. It takes very little time to prepare this curried chicken and it comes together quickly. If you have leftovers you can spoon the cold chicken mixture onto crisp lettuce leaves for a cool and tasty curried chicken salad lunch.Curried Chicken


Curried Chicken with Apples and Mango Chutney


Ingredients:Curried Chicken


2 tsp oil

1 ½ pounds boneless chicken breasts cut into 2 inch pieces

½ tsp salt

¼ tsp pepper

1 Granny Smith apple, unpeeled, cored and chopped

1 onion, chopped

1 tsp minced fresh ginger

1 garlic clove, minced

1 Tbsp curry powder

½ cup mango chutney

¼ cup currants

¼ cup chicken broth

¼ cup half and half

1 Tbsp chopped parsley

2 Tbsp slivered almonds

3 cups cooked rice




Heat the oil in a large nonstick pan. Add the chicken and sprinkle with the salt and pepper. Sauté until browned, about 6 minutes. Transfer to a plate.


In the same pan add the apple, onion, ginger and garlic. Cook until the apple and onion are tender, about 6 minutes. Stir in the curry powder; cook for another few minutes.Curried Chicken Add the chicken, chutney, currants, broth, half and half and parsley. Bring to a boil then simmer uncovered until the flavors are blended and the sauce thickens slightly, about three minutes. Curried ChickenSprinkle with the almonds and serve over rice.Curried Chicken


Next time you’re short on time plan to make this delicious chicken curry, you’ll be glad you did. The added bonus is that if you have leftovers you’ll have a lunch to enjoy the next day!

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