Category Archives: Healthy Foods

Creamy Cajun Pasta


Hey Butterflies!  The photo above does not do this dish justice!  Even if you are a vegan you can enjoy the spice of Louisiana!  I loved my visits there.  The flavors in this dish does not need anything but love so lets get cooking!

My site does not support video at this moment but I will change that.  If you are following me on instagram @tanealnnewartist you can see video there.


Recipe:  4-6 Servings

1 pound pasta of choice ( I used casarecce)

1 pound of meat of choice if using (I used chicken for myself and chicken and beef for my family)

2-3 cups of heavy whipping cream or vegan alternative

1 cup of broth of choice ( I used chicken)

1/2 of red, yellow and green bell peppers julienne

1/2 onion julienne

2 Roma tomatoes diced, save the juice or used canned

1 jalapeno thinly sliced

3 Garlic cloves minced

1 TB Cajun seasoning

1/2 TB Oregano

1 TB brown sugar (trust me it makes a big difference)

dash of salt and pepper or to taste

Sprinkle of Parmesan cheese

sprinkle of Parsley to finish

—-Prepare your pasta as directed.  I prefer marinating my meat the night before for extra flavor (simply s/p, soaked in milk, and seasoning salt.  I make my own seasoning salt that just consist of paprika, dry basil, and poultry seasoning)

—Sautee your meat (cast iron is best) each side for a char then put in the oven at 375 degrees until the meat is at least 150 degrees.  When you combine everything it will continue to cook.

—Remove your meat and add all veggies and seasoning except garlic in that same pan.  Cook them until soft or translucent.  If using frozen, remove the access water when done.  Add minced garlic for the last 3 minutes.

—-Drain pasta…don’t be afraid to keep a bit of water in the pot from the pasta, IJS!  Add broth to pot then cream and mix.  Add pasta back to the pot, then meat and veggies.  Stir until you’re satisfied.  Serve and top with parmesan and parsley, Enjoy!

Peace and Blessings

TaNeal ƸӜƷ


No Tomatoes Spaghetti Sauce

Source:  My Digital Camera

Source: My Digital Camera

Hey Foodies!  It’s been a long time since I posted but I’m back with another shade-free blog.  We all love spaghetti and for those Vegans out there…this is a great recipe for you too!  I was experimenting with my new sauce and adding a few ingrediants along with the No Tomatoes Holy Marinara recipe.  I will be back with more shade-free recipes but in the meantime it’s good to be back!  Thank you for reading my foodie blog!

What you will need to serve 2:

1 Tablespoon of olive oil

1/2 small sweet vidalia onion chopped

1 Tablespoon garlic minced

2 cups meatless crumbles (I always use Boca)

4 cups No Tomatoes Holy Marinara sauce

1 teaspoon fresh crushed black pepper and a pinch of salt or to taste

a pinch or to taste cayenne pepper

1 Tablespoon fresh parsley topping option for non-vegans:  parmesan sprinkles (or shred some fresh parmigiano-reggiano)

————————- heat olive oil in a medium fry pan, add onions and cook for 10 mins on medium low (this will get them extra soft and even more sweet).  Add garlic.  Cook for another 5 mins.  Stirring occasionally.  Add meatless crumbles.  Cook just to heat then add sauce.  Add seasoning.  Feel free to add parsley or top your heated sauce with it.  Either way is fabulous!  Finally top with some cheese!  Lets Grub!

Health Facts:  I shared this shade-free sauce after finding the recipe online.  I needed to cut back on tomatoes.  If I do have them, I peel them for better digestion.  I will post a blog on how to peel tomatoes.  But as we know in our shade-free recipe we have beets, carrots, and red onions.  The Nutrition benefits include but not limited to:

Beets:  Fiber, Vitamin C, Potassium, Magnesium

Carrots:  Vitamin C, Vitamin E, Potassium, Fiber, Vitamin A

Onions:  Fiber, B6, Vitamin C

Nutrition facts provided by:  Self Nutrition Data

Peace and Blessings

TaNeal ƸӜƷ

Rolly Stromboli

Stromboli Daiya Meatless Crumbles

Source: My Digital Camera

Hey Butterflies!  Did you see my last post about the shade free marinara sauce?  Well let’s use it.  In the next few posts, I will show you recipes I’ve tried and I loved them all.  O and I’m so excited!!! Because this was my first post about my own creation although I’m sure someone has done it before.  The only challenge was the crust, so I sold my soul to Pillsbury.  Please don’t follow my bad explain if you are a true dairy free lifer.  The dedication meaning not imprisonment.  That was a bad joke.  Ok, here is what I used

  • 2 Tablespoons olive oil
  • One can Pillsbury Biscuits
  • 2 cups meatless crumbles
  • 2 cloves garlic, thinkly sliced or minced
  • 1/2 red bell pepper, thinly sliced
  • 3 cups spinach, roughly chopped
  • 3 cups Daiya shredded mozzarella
  • 2 cups shade free marinara sauce
  • flour for rolling dough

—-Preheat oven at 425 then in a heated pan over medium heat, add 2 Olive Oil.  Sautee garlic and red bell pepper.  Once fragrant add in meatless crumbles and spinach then cook for a few minutes.  No more the 3 minutes the meatless crumbles do not need to cook that long so once the spinach wilt down you should be good.  Pour sautéed ingredients in a bowl and add sauce then mix (add more if desired but be warned the more sauce you add the higher the risk you get of soggy dough when using biscuit mix, pizza dough is stronger and can hold more liquid for some reason).  Sprinkle some flour on the place you choose to roll your stromboli.  I took my biscuits out of the can and mashed them together into a ball then rolled and patted it out.  It was about 4 inches wide and 3 inches long.  If you have never worked in a pizza parlor like me then this will be a challenge but be patient and command the dough to work for you!  On the edge closest to you add the mozzarella and top with sautéed mix (with added sauce).  Now all you have to do is tuck and roll.  Once you are all rolled up, make a few cuts in the top of your stromboli to prevent the bubble effect.  Bake for 25 minutes but keep an eye out for golden brown.  Lets Grub!

Here is a recipe for Gluten Free Biscuits

P.S. not every shade free recipe post title will rhyme with Holy 🙂

Peace and Blessings

TaNeal ƸӜƷ

No Tomatoes? Holy Marinara!

No Tomato Marinara Sauce

Source: My Digital Camera

Hey Butterflies!  See the pic?  O yes!  Ball storage containers got a free plug here!  We are balling without tomatoes with this recipe I found for a great red sauce.  You can use this for ANYTHING!  My next posts following this will show you how but first lets learn how to make this delicious combo!

Whomever you may be, do not be turned off by this link title, Man this recipe to replace tomato sauce is PERFECT!  After trying it a few times, I felt confident enough to post it and the posts that follows are going to Blow You Away!  We are talking a mix of Carrots, Beets, Garlic and Onion..What?  YES!  And in my opinion try a red onion for more spice!  Lets Grub!


Check out the recipe here:  No Tomato Marinara Sauce

If you have an experience before my next post, comment and let me know how things worked out!

Peace and Blessings

TaNeal ƸӜƷ


Green Onion Pancakes? A bit over the top!

Korean Green Onion Recipes

Source: My Digital Camera

Hey Butterflies!  Ok I said if I ran into a recipe that made me cringe, I’d post it.  Now this recipe did not make me cringe but my palette just don’t get it.  The aroma from this dish is amazing!  I couldn’t wait to taste it but after tasting it I had a “what” look on my face.  Can someone please tell me what I’m missing. What’s the point on this dish?  I LOVE LOVE green onions!  Scallions to my European Butterflies 🙂  But honestly Korea…where did you go or what time of the night did this recipe wake you up to think…hmmmm…I’m gonna have green onion pancakes for breakfast.  Blame me for demographics but I just don’t get it.  Hey everyone who has not tried this, if you wanna take the time to try it for yourself go right ahead, please tell me about your experience including those who have tried it already.  Maangchi you are awesome but, I’m still staring into space……

Peace and Blessings

TaNeal ƸӜƷ

Recipe by Maangchi

Rice and Cassava

Source: My Digital Camera

Source: My Digital Camera

Hey Butterflies!  I was doing some Home Health Care for an elderly man from Sierra Leone last year and he taught me a few recipes from his homeland.  Now the smell from this recipe alone brings you to the kitchen faster than coffee lol!  I can not tell you how wonderful the texture and spice brings a joy to your taste pallet.  You can use any meat or fish to this recipe or without.  It makes a great vegan dish and although this dish has low carlories, the tubers of cassava has fat so eat in moderation.  Other nutrition info:  filled with vitamins A, B1 and C, also contain calcium, phosphorus, protein, carbohydrate and iron (Nutrition Source: Health Food Nutrition)


1 lbs Cassava Leaves (can be found in any African, Tropical or Asian Store)

1 Yellow Onion, roughly chopped

1 Red Bell Pepper, roughly chopped

1 Scotch Bonnet (or do not use if you do not like spicy foods, it’s just as good without it)

2 Maggie Cubes (or Bouillion; Vegetable, Seafood, Chicken or Beef flavor depending on your meat or vegan choice)

1 TBS Salt/Black Pepper

1.5 Cup Peanut Butter (also called ground nut)

1 lbs fish, meat or vegetables of your choice (meat is usually boiled then fried)

4 TBS Palm Oil (can be found in any African, Tropical or Asian Store)

2 Cups Water (used throughout cooking as needed)

1 TBS Cayenne Pepper

———–In a large pot, add in Cassava Leaves on med/high heat, cover and cook for 10 mins mashing and stirring occasionally.  Add bell pepper, onions, salt, 1 cup of water or just enough to get a boil at the bottom, cook for 25 minutes covered.  Stir in palm oil, maggie, peanut butter, meat covered bring to a boil, cover, reduced heat to low and simmer for 30 minutes stirring occasionally.  After 30 minutes give it a taste to see if any salt and water is needed then add cayenne.  Best served over rice or eaten with Pounded Yam or Gari.  Lets Grub!

Peace and Blessings

TaNeal ƸӜƷ

Jammin’ for Jaimaca and India!

img source:  My digital camera

Source: My Digital Camera

What?  Yes Butterflies This dish has an A+ texture from two different realms!  We have the Jamaican Curry Shrimp on top of Couscous and Indian Cabbage Bhaji.  Can you imagine this vacation?   Two different places on one plate?  Well get ready because it works!  The blend of this dish has a great even spice and sweetness to it.  The Shrimp recipe calls to keep the talls on, if you have the patience I say do the full shell body for the festival of a one day feast but I peel, dissect and devein shrimp almost always.  Reason why is because we only go to festivals maybe 4 times a year.  Since this was a meal I made that needed to last for a few days, I took the longed and preserved route.  So my shrimp were a bit tough like chicken, lol!  I also added a bit more scotch bonnets.  I LOVE my spices.  Now when you dive into this plate BEWARE!  The couscous is almost obsolete but stills adds a texture and ground.  The cabbage, carrots, and peas from the Cabbage Bhaji hits you like mmm SWEET then comes the spice from the Jamaican Curry Shrimp.  So if you love a party your mouth is definitely gonna love you for the invite.  Lets Grub and see you for leftovers!!!

Peace and Blessings

TaNeal ƸӜƷ

Check out the links for this beautiful union:

Cabbage Bhaji by foodsofbangladesh 

How to Make Curry Shrimp by caribbeanpot

Tuna Cakes are Passion on a Plate!

Source: My Digital Camera

Source: My Digital Camera

OMG I hope you are hungry and ready to try something new!  Hello!  It’s been a while since I’ve posted, I must share that I started this page for a class.  Before that I was posting pictures on my music page on Facebook.  Well from now on this is the only place I will share these fabulous finds and this is a great one!  Maangchi on youtube shared this recipe, I had to try it and it is YUMMY!  I couldn’t stop eating these!  You must and I mean MUST try these.  I’m getting better on my presentation, do you like the nice heart I put in the center?  I call frans of my FB music page Butterflies and I’d like for you to be Butterflies as well.  Let’s Grub!

Check out the recipe here

The Real Breakfast Bowl

Source:  My Digital Camera

Source: My Digital Camera

Yummy mmm hmm!  Now compare this picture to Burger King’s breakfast bowl?  I don’t know about you but I’m speechless.  I thought of this idea and took a bowl to work several times a week.  These days I do not have the turkey sausage, I added mushrooms instead.  You have got to try this recipe.  So delicious…Lets Grub!

  • 1 tbsp oil
  • 1 cup spinach
  • 1 white potato
  • 1 scotch bonnet
  • 1/2 Honeysuckle smoked turkey sausage
  • 2 eggs
  • 2 roma tomatoes chopped
  • 1 tsp lemon pepper
  • 1/2 cup shredded cheddar cheese

—– mix eggs with lemon pepper and scramble in a non-stick frying pan then remove.  While pan is still hot add oil.  Fry potatoes and right before they are golden brown add scotch bonnet and sausage.  Let this cook for about 2 mins then add spinach.  Cook for another 5 mins.  Toss in eggs and tomatoes then place in a bowl.  Top with shredded cheddar cheese and enjoy!

Radish Soup Anyone?

Source:  My Digital Camera

Source: My Digital Camera

Hey everyone!  Can you believe this is the first time I had radish?  It’s true.  I love spicy foods and this was a delicious.  It fits well with cold weather.  I’m a fan of Korean cook Maangchi on youtube and I have a list of her recipes saved so I can give them a try.  The recipe calls for beef but I used meatless crumbles.  You can not tell the difference at all.  Well…It taste much better meatless!  Radish like the onion is an anti-cancer and the rice is an added treat 🙂  Lets Grub!

Check out the recipe here: