Category Archives: condiments

Italian Dressing

By: Shannon Beeghley, LPN, NS, CHHC

1 & 1/3 cup olive oil

1/2 cup apple cider vinegar

2 TBSP honey

2 tsp. dry mustard (can use prepared mustard too)

1 1/2 tsp. minced onion

1 tsp dried dill weed

1 tsp garlic salt

1/2 tsp black pepper

1/2 tsp dried basil

1/2 tsp Italian seasoning

1/2 tsp dried parsley

1/4 tsp paprika

Mix dressing together in a blender; cover and blend until smooth. Makes approximately 1 3/4 cups.  Drizzle on lettuce salad, cooked quinoa or rice, or on a pasta salad.

Italian Chicken

Shannon's Italian Chicken
Shannon’s Italian Chicken

Put approximately 5-10 pieces of frozen boneless skinless chicken breasts (or can use other pieces) in a 9×13 (or other baking dish)  and drizzle the Italian dressing over it. Chicken does not need to be submerged in the dressing. Bake uncovered for one hour at 300 degrees.  Serve hot. Leftovers make a really good cold chicken sandwich or a good chicken salad mixed with mayo, cheese, pickles etc.

Note: I just made this for a group of 40 people. I had 30 large and small pieces of boneless, skinless chicken breasts in a large foil roaster pan. I made a double recipe of the Italian Dressing and drizzled it over all. It was baked, uncovered, at 350-375 degrees for 2 1/2  hours and was very tender and moist. (I did move the chicken around in the pan a couple times while it was baking since the chicken was overlapping.)

If you have leftover broth, drain it off and bring to a boil in a pan. Add rice or quinoa and cook till the grain is tender.  This is good in any side dish with vegetables!

Green Food Focus

Why is it that in the summer we naturally crave more fresh and raw foods? These foods have a cooling effect on the body. The lightness and high water, fiber and vitamin content work together to act as our internal air conditioning during these warm months. At this time of year we also need less dense, high-energy food because we get so much energy from being outside in the fresh air and sunshine.

God Almighty

One benefit of eating so many good greens, is the light-energy you feel after chewing it well. The chlorophyll is what makes it green, but that also cleanses your blood system and gives you a boost of energy like never before! So many friends are drinking green smoothies now… is it just an “in” thing? Nope. 🙂 It is a way to boost your energy, clean up your red blood cells and added side effects are fighting against cancer, inflammation and free radicals that cause our bodies to break down. Another word for this is antioxidant! 🙂 Now who is with me? Sounds better all the time! 😀 Many people have fought against cancer by increasing the greens in their diets as well as drinking liquid chlorophyll. Anything that is highly alkaline will help eradicate cancer faster than the average medication. Why? Because cancer can only thrive in an acidic environment. Eating alkaline foods will help balance your pH levels and force the cancer to retreat! I will write more on this subject at a later time!


There is no better season than summer to have fun creating your own fresh, tasty, creative salad combinations. By simply tossing together several of your favorite raw veggies, with or without a light dressing, you have a perfect meal for a hot summer’s day.

  • Try your favorite leafy lettuce with various sliced, diced or grated veggies. The possible combinations are endless.
  • Fresh herbs are a wonderful option to mix in, as they are packed full of flavor.
  • Experiment with adding diverse forms of protein to your salads, such as nuts, seeds, beans, fish or poultry.
  • Pick up a light and healthy dressing at your local health food store, or mix up something easy, like lemon juice, black pepper and olive oil. Or try some of these yummy vinegar’s straight from California and drizzle your salads! I personally know this chef and his right hand assistant! This summer I got a personal tour of the winery where they make them, taste test some and brought back some bottles for my kitchen. Highly recommended! 😀


This is a great opportunity to try a new vegetable from your market. What are some creative flavors you’ve never tried before? Fennel and mint? Daikon radish and arugula? Summer squash with watercress? I am very creative with my salads and usually eat my vegetables, proteins, and fruits all together! I like to cut up raw bok choy or zucchini with some finely chopped cilantro for added zing to any salad. Whatever you choose, have fun with your food and stay cool. Happy summer!

~Coach Shannon 🙂

Bok Choy Apple Slaw

Prep time: 7 minutes

Yield: 4 servings


6 stalks bok choy (about 1/2 head), thinly sliced

1/2 small red onion, thinly sliced

1 granny smith apple, sliced

1/2 cup toasted sunflower seeds


1 teaspoon ground coriander

1 teaspoon dijon mustard

2 tablespoons apple cider vinegar (or lemon juice)

1/4 cup olive oil

2 teaspoons honey or brown rice syrup

salt and black pepper to taste



  1. First make the dressing by combining all the ingredients and whisking well.
  2. Chop all the salad ingredients, leaving the apples until last. Mix in a salad bowl.
  3. Toss salad with half the dressing. Add additional dressing if desired.
  4. Eat immediately, or chill for up to one hour and then add the apples just before eating.

Eat all

BBQ Crockpot Chicken


2 pint jars home canned chicken (approximately 4 cups of chicken)

1 cup of Homemade Barbecue Sauce (click to get recipe)

Put both ingredients in the crock-pot, with a little of the chicken broth to keep the chicken from drying out.  Mix together. Turn on low for 2 hours or high for 1 hour. Serve on bread or buns, in tortillas, quesadillas or top your favorite salad!

Homemade Barbecue Sauce

Homemade BBQ Sauce

By: Shannon Beeghley, LPN, CHHC

1 cup Homemade Ketchup (click to get recipe)

1/2 cup brown sugar

1/2 cup honey

1/4 cup molasses

2 teaspoons prepared mustard

1/4 teaspoon salt

1/8 teaspoon pepper

In a small saucepan, mix all ingredients together. On the stove-top, bring to a boil on medium-high heat; stirring frequently. Remove from heat. Let cool and then put into your serving container. Use in all your favorite recipes! 😀

Yield: approximately 2 cups.

Homemade Ketchup

1 (6-ounce) can tomato paste
1/4 cup honey
1/2 cup white vinegar
1/4 cup water
1 TBSP sugar
1 tsp salt
1/4 tsp onion powder
1/8 tsp garlic powder

Combine all ingredients in a medium saucepan. Mix together with a wire whisk until smooth. Bring to a boil; reduce heat and simmer 20 minutes, stirring often. Remove pan from heat and cover until cool. It will thicken as it cools.
Put into your ketchup bottle and refrigerate.

Note: This is an easy way to make ketchup without needing to chop and puree the tomatoes! 🙂