August, 2014

  • Cheese Yogurt Enchiladas

    Yesterday I was savoring each bite of my Cheese Yogurt Enchiladas when it occurred to me that I should share this recipe with others. I first started making the original version, Cheese Sour Cream Enchiladas about 40 years ago. About 3 years ago it dawned on me to substitute plain fat free Greek yogurt. My daughter was living with us at that time so she knew very well  what the originals tasted like. She agreed with me that this newer healthier version was just just as tasty as the original. They even held up in the after freezing taste test!

    We usually have one enchilada with red or black beans, brown rice and a fresh veggie mixed green salad. I was so eager to dig in and forgot to take a photo of my plate. Here is the casserole dishes with leftover enchiladas ready to be frozen for a future meals.

    Cheese Yogurt Enciladas

    Cheese & Yogurt Enchiladas

    Serves 6


    • 2 c Fat Free Plain Greek Yogurt
    • 1 c chopped green onions (with tops)
    • ½ t ground cumin
    • 2 ½ – 3 c shredded cheddar cheese
    • 6 flour tortillas
    • 10 oz Enchilada Sauce


    • Blend yogurt, onion, cumin & 1 cup of cheese
    • Warm enchilada sauce in flat pan/dish
    • Warm 3 tortillas at a time until just bendable (about 20 sec in microwave)
    • Put some sauce to just cover bottom of 9 X 13 pan
    • Dip both sides of tortilla into sauce
    • Fill Tortilla with 1/6 of yogurt cheese mixture & fold/roll up
    • Repeat until all 6 tortillas are filled and in pan
    • Pour remaining sauce over enchiladas (optional)
    • Sprinkle remaining 2 cups of cheese evenly over enchiladas
    • Bake at 375 degrees for about 20 minutes

    May garnish with more yogurt & green onions (optional)

    You can make the enchiladas ahead and chill in refrigerator until ready to bake.

    After baking you can freeze the remainder and then warm up for another meal!

    1 serving = 380 calories, 21 grams fat, 181 mg Potassium, 61 mg Cholesterol,

    780 mg Sodium, 22 g Carbohydrates, 1.76 g Fiber, 3.2 g Sugar, 21.25 g Protein, 541.4mg Calcium


    Making dishes that work for more than one meal is a favorite way of cooking for me. There is just so much to do in this lifetime that I need a few healthy short cuts!

    I hope you enjoy the enchiladas as much as we do!

    August 16, 2014 • Recipes • Views: 766

  • Still Time to Plant Some Veggies!

    I just got back from a two week trip visiting family and friends. It was great and so glad to be home. I took a survey of my potted vegetable garden and it fared pretty well, thanks to a friend coming by to water.

    I was surprised to find beans and bell peppers since there were no flowers when I left. Since I’m still new to this blogging thing I fortomatogot to take photos BEFORE picking, so here is some of what I have now.

    There is nothingspa plants soooo tasty as fresh picked veggies for your meal and way more healthy without the pesticides used by most growers!    Next best thing is getting produce from your local Farmer’s Market.

    If you have never tried growing your own veggies because you feel you don’t have space maybe this will change your mind.    Kale

    As you can see, I use pots of all different shapes, sizes and types. I started using the cloth variety last year. I got ‘Smart Pots’ and they held up very well and the big ones were light enough for me to bring inside when it started snowing. Yes, Fir tomato 4.2014I grew tomatoes all winter inside next to a West facing window.

    If you are thinking it’s too late to get started, well it is not. Check you local nursery, they may even have started putting everything on sale! I live in the high dessert area on the East side of the Oregon Cascade Mountains. This  area has a very short growing season outside so most everything that is left is on sale. Before I went on my trip, the end of July, I saw tomato plants with green tomatoes on sale at Bi-Mart.

    If there are no plants to be had, get a packet of lettuce, spinach or radish seeds. They are pretty easy to get started and have a short seed to table time. Once planted the big thing to remember is to keep them moist! I use a spray bottle until the sprouts are about an inch or two tall and then water from a container. Plants in pots need to be regularly fed with fertilizer unless you purchased the special planter fertilizer soil mix. I usually start the seeds in small containers and then transplant them into a larger pot, except for the radishes and carrots. Root veggies don’t transplant very well.

    Here are a couple Curly leaf lettuces ready for transplanting and also a photo of one that I transplanted two weeks ago before my trip. Once I transplant these two little guys I will planlettuce sproutst more seeds so I’ll have a continual crop of lettuce.

    Curly Lettuce





    To keep the little bugs and the bigger critters away, I regularly mist my produce with a Peppermint essential oil spray. It is easy to make and safe to ingest for people and pets.

    spray bottle

    Just mix

    • 8 ounces of water in a spray bottle
    • with ½ teaspoon natural soap (ex: Liquid Castile Soap)
    • and 12 drops of Peppermint essential oil. Buy it

    It is best to use a glass bottle so if you are using a plastic spray bottle be sure to store the leftover in a labeled glass jar.

    This also works well on keeping ants and spiders away too! Check out this blog

    I only use a specific high grade of Essential Oils (since I will be eating my plants, I want to make sure my oils are pure and free of non-desirables)

    Purchase Essential Oils at Retail or to get a Wholesale 25% DISCOUNT (noselling required) or Contact me

    Well, I’m off to water, feed and tell my plants how proud I am of how well they grew while I was away.

    NOTE: The advice shared in document has not been evaluated by the FDA. The products and methods recommended are not intended to diagnose, treat, cure or prevent any illness or disease, nor is it intended to replace proper medical help. Kindly understand that essential oils work to help to bring the body into balance – thus helping the body’s natural defenses to restore homeostasis

    August 11, 2014 • Essential Oils, Healthy Hints • Views: 1327