Transform The Way We Feel

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?

Let me share a true story:

A close friend of mine went to the doctor about five months ago and received some concerning news—she was borderline diabetic, and her cholesterol and blood pressure levels were also elevated. On top of that, she was carrying an extra 60 pounds. In her mid-50s, she knew she didn’t want to become another statistic, dependent on medications that often come with their own set of side effects. So, she made a decision to take control of her health.

She eliminated sugar, white flour, and processed foods from her diet. She joined Weight Watchers to learn about portion control, and she started walking daily—an hour each day, side by side with me. Five months later, she’s 40 pounds lighter, and her latest blood work showed all her levels are now within a healthy range. She feels amazing, looks fantastic, and most importantly—she’s off all medication.

And she’s not alone. I know several others who’ve taken similar steps and dramatically improved their health, simply by changing their diet and lifestyle.

The biggest culprits? Processed foods with sugar, refined flour, plastics, unhealthy oils. Processed food and lack of movement. 

One simple and delicious way to help nourish your body is by making your own homemade soup using fresh vegetables. Soup is easy to make, packed with nutrition, and tastes wonderful. 

You can keep soup low in fat and calories, and high in fiber—making it super satisfying. It’s one of my go-to meals for maintaining a healthy weight. There’s no better time to treat your family to a warm, wholesome bowl.

Spring Soup: Delicious recipes

Spring Green Pea Soup (link to recipe)m

Creamy Asparagus Soup (link to recipe)

Italian Escarole Soup ( link to recipe)

Spring Asparagus Soup (link to recipe)

If you are a soup lover (like me) you might want to take a look at my soups cookbook with over 80 global soups recipes-all plant-based and most can be made in the Instant Pot. Easy Plant-Based Soups (link to Amazon) by Judee Algazi available on Amazon.

All of my recipes are gluten-free and plant-based 

My notes: 

The first photo is not my kitchen- but I really like the kitchen!!

Simple Tofu Scramble

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. 

Passover 2025: A Celebration of Freedom

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

The Taste of Tradition: Our Family Charoset Recipes

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.

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. 

I've been making organic asparagus which I get in a large bag at Costco. 

I love adding pine nuts to my salads and quinoa dishes.         

Palmini looks like spaghetti strands but is actually made from hearts of palm. I love to eat it with tofu and roasted vegetables. Very low in calories and a nice alternative to spaghetti. 

I made a potato kale soup that was hearty and warming. 

These little yellow balls are called golden berries. They are sweet and delicious. They grow in Florida and other warm countries such as Colombia. 

I made this tofu filling for lettuce wraps. (recipe link)

My Mugs 

I bought some Passover macaroons on sale for the Passover holiday in which begins in 10 days. We will be driving home to Pennsylvania to be with family, leaving our car and then flying back to Florida. Our transatlantic cruise starts in Florida to Barcelona and then we will fly home to Pennsylvania. I'll be writing about our BIG vacation in future posts. 

I'm still getting flowers from the flower man who comes to our condo 

every week. 

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. 

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.. 

15 No Fuss Healthy Recipes Using Canned Beans

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! 

15-Minute Marinated Cucumber 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!

Creamy Vegetable Kale Soup: Nourish and Rejuvenate

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. 

Weight Watchers Friendly Sauces

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.  

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. 

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. 

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)

Cilantro Lime Oil-Free Dressing (link to recipe)

Fresh and Flavorful: Carrot-Ginger Dressing For Cabbage Slaw

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.

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.

Versatile & 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.

Plant-Based Eating . Is It For You?

Being vegan for me is more than just a way of eating—it’s a lifestyle rooted in awareness, health, and compassion. For me, it’s about making choices that nourish my body while also being thoughtful to the rest of the planet and all who live on it.  

That’s why I love sharing plant-based recipes, hoping to inspire others to explore healthier, more intentional ways of eating. But I often wonder—does this resonate with you? Have you ever tried one of my recipes or thought about including more plant-based foods into your diet, even if you’re not vegan?

IN MY KITCHEN - MARCH 2025

I'm in my Florida condo for the winter season. I cook about 4 nights a week, and we eat out about 3 nights a week. It seems to be the way everyone socializes (and puts on weight). Of course the weather is warm, so it makes it easy to be out and about and even walk to some of the restaurants.   

I'm joining Sherry and other bloggers for In My Kitchen monthly blog share hosted by Sherry's Pickings where any blogger can join in! 

This is what has been going on in my kitchen this past month. 

Sweet and Sour Cabbage Side Dish

If you are a fan of cabbage, you will love this easy to make sweet and sour side dish. It can be made using either red or green cabbage or a combination of both.  Your choice!

Made with white cabbage

Mardi Gras

Although I have never been to New Orleans, it is on my list of places to visit. However, I doubt I would ever consider visiting during Mardi Gras, because it would be too wild and crazy for me. 

I don't know much about Mardi Gras except that they eat gumbo and jambalaya, King bread and Po' Boy sandwiches. I also know that the predominant colors are purple, gold, and green. and they wear costumes and have parades! 

 I did a little research on the history and origins of Mardi Gras. 

Vegetarian Lettuce Wraps -PF Chang's Copy Cat Recipe

Have you ever eaten at PF Chang's? 

It is a Chinese restaurant chain that is popular throughout the US. One of the few gluten-free and vegan options on their menu is their vegetarian tofu lettuce wraps which are gluten-free optional (meaning you must request them to be made GF). I really like them and decided to try and make/create something like them at home.

History of Valentines Day- How Did it Come To Be

The History of Valentine's Day:

Valentine’s Day, celebrated on February 14th, is a day synonymous with love, flowers, chocolates, and romantic cards. It has become a worldwide celebration of affection.

How Did It All Begin? 

The history of Valentine’s Day is a blend of ancient rituals, romantic legends, and a few events that have shaped it into the holiday we know today. 

Chocolate Avocado Mousse: A Healthy Valentine Treat

A long time ago, I used to make avocado mousse for myself for a healthy delicious treat. Truthfully, I forgot about it and haven't made it in years. I decided to bring it back this year for Valentine's Day. 

It's made without refined sugars, it provides healthy fat, and the delicious taste of cocoa. It's a plant-based and dairy-free decadent creamy treat that the entire family will enjoy especially when topped with fresh berries. 

Stuffed Sweet Potatoes: A Go-To Healthy Meal With Black Beans and Broccoli

Quick, Easy, and Healthy: Stuffed Sweet Potato with Black Beans and Broccoli - my easy go-to meal. 

When it comes to finding a meal that’s not only quick and easy but also nutritious, delicious, and budget-friendly, it can sometimes feel like a challenge. However, one recipe that checks all these boxes and more is the stuffed sweet potato with beans and broccoli. It’s a versatile meal that’s packed with flavor and essential nutrients, making it a perfect choice for anyone who wants a wholesome dish without the hassle.

How To Make Delicata Squash

Are you familiar with delicata squash? You've probably seen it in the supermarkets, but may never have tried it. It's a delicious winter squash variety that requires no peeling, so it's much easier to make than other winter squashes. 

IN MY KITCHEN - Feb 2025

It's the beginning of the month so it's time for In My Kitchen sponsored by Sherry from Sherry's Kitchen. I am sharing some of the new things in my kitchen this month .

"Super Bowl-Ready "Cheesy" Bean Bake: Perfect with Corn Chips!"

Are you ready for this year's Super Bowl? 

You may still be looking for the perfect Super Bowl appetizer that’s both hearty and crowd-pleasing? Look no further! This Bean Bake is the ideal dish to enjoy with a big bowl of crispy corn chips. Packed with two types of canned beans, tomatoes and a blend of savory seasonings, and creamy (regular or plant-based )cheeses, it’s the kind of comfort food that’s sure to be a hit at your Super Bowl party. Blend with your choice of melted grated cheeses: grated cheddar, feta vegan cheeses.—and of course this dish meets gluten-free standards as well. 

Touchdown! Oil-Free Smashed Potatoes: A Winner for Game Day Super Bowl

Looking for a game-day snack that’s delicious, hearty, and guilt-free? These oil-free smashed white or sweet potatoes are the perfect choice. They’re a great way to enjoy a crispy tasty treat without the extra calories or fat. 

Whether you’re feeding a crowd or just looking to add something healthier to your Super Bowl spread, these smashed potatoes are sure to impress.

My family is excited about the final Super Bowl play off game this Sunday which will determine if the Eagles (Our Philly team) will make it to the Super Bowl again this year~!

Regardless of which team wins and makes it to the Superbowl, you know you are going to want some hearty snacks while watching the game. 

In the past, I've served a variety of dips such as guacamole, spinach and artichoke dip, and loaded hummus. ( follow links for recipes) This year I adding these delicious smashed potatoes to the mix of appetizers. 

They are easy to make and they come out very crispy. A great alternative  to high fat foods. 

Why Choose Smashed Potatoes?

Potatoes are a beloved Super Bowl snack for good reason. They're versatile, filling, and everyone loves them! But what sets this recipe apart is that it's oil-free, which means you can enjoy the flavors you love without worrying about excess fats. The combination of white potatoes and or sweet potatoes brings a balance of creaminess and sweetness, making for a satisfying and nutritious dish.

By baking these potatoes and then smashing them, you get the crispy edges of roasted potatoes while maintaining the soft, fluffy interior. It’s the perfect mix of textures, making them the ideal base for all sorts of fun toppings and dips.

Why Oil-Free?

Traditional smashed potatoes and roasted potatoes are often cooked with oil or butter to add flavor and crispiness. However, by making them oil-free, you not only cut back on tons of calories and unhealthy fats but also let the natural flavors of the potatoes shine through. This recipe focuses on seasoning and herbs, letting the vegetables speak for themselves without the need for added fat.

Ingredients ;

• 6 medium white potatoes, washed and unpeeled
• Optional Seasonings: 
• 1 tablespoon garlic powder
• 1 tablespoon onion powder
• 1 teaspoon smoked paprika (for a smoky kick!)
• Salt and pepper to taste
• Fresh herbs (rosemary, thyme, or parsley work well)
• salsa 

How to Make Oil-Free Smashed Potatoes:

1. Prep the Potatoes

Start by washing the potatoes well. Since you’re keeping the skins on, make sure to scrub them clean. 

2. Steam the Potatoes

Instant Pot: Place a steamer basket in the liner of the IP. Add 2 cups of water. Add washed whole unpeeled potatoes to the steamer basket.  Secure lid on the IP. Set to cook for 13 minutes. When done, allow to sit for 10 more minutes then carefully release the steam manually according to the manufacturer's instruction. When all steam is released, carefully open the lid. 

 Pre-heat oven or air-fryer to 425 degrees

Place the whole potatoes on a parchment lined sheet to go into the air-fryer or oven. Using a potato masher (or anything to smash down the potatoes), smash, not mash, the potatoes. Season with seasonings of choice and then bake for 25 minutes until crispy. If not crispy enough, turn up to 450 for 10 more minutes. 

Tips for the Perfect Smashed Potatoes:

• Use a variety of potatoes: Mixing white potatoes and sweet potatoes gives you a wonderful balance of flavors, but feel free to experiment with different types like Yukon Gold or purple potatoes for a colorful twist.
• Don't overwork the potatoes: The key to a perfect smashed potato is not over-smashing them. You want them to be a bit chunky for texture.
• Play with seasonings: If you love spice, throw in a pinch of cayenne pepper or chili powder for some heat. If you're into more savory flavors, consider adding fresh rosemary, thyme, or even nutritional yeast for a cheesy flavor. How about a little salsa?

Why This Recipe is Perfect for Super Bowl :

• Healthy but satisfying: You get all the flavor without the heavy oils and fats typically found in game-day snacks.
• Easy to make in bulk: You can easily scale this recipe up to feed a crowd, and it holds up well if you need to prepare it in advance.
• Customizable: You can serve these smashed potatoes with an array of toppings to suit everyone's tastes—whether you're into spicy, cheesy, or herby flavors, there’s a topping for you.

Smashed Sweet Potato 

Final Thoughts:

I really love these amazing smashed potatoes.  This simple recipe makes a wonderful side dish for any meal that is hearty, super crispy, and delicious. Add any toppings of your choice and enjoy!!! It's also allergy friendly and meets gluten-free, dairy-free, and parve standards.