This omelet is fairly simple to make, and it fits wonderfully in most of the healthy diets we are studying! 

Spinach Omelet
Serves 1
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  1. 1 T. chopped onion
  2. 1 small mushroom, chopped
  3. 3/4 c. chopped fresh spinach
  4. 2 eggs, beaten
  5. 1/3 c. grated cheese
  6. 2 T. salsa
  7. Water
  8. Cooking spray
  1. Place the onion in a small frying pan with about 1 T. water. Cook on medium high until the water evaporates and the onion is slightly translucent. Transfer onion to a small bowl.
  2. Spray the frying pan with cooking spray, and spread the spinach evenly in the pan. Add 1 t. water, cover and heat over medium high until the spinach is wilted.
  3. Pour the eggs over the top of the spinach. Cover and cook over medium heat until the eggs are almost done. Flip the eggs and spinach at the same time.
  4. Cover 1/2 of the eggs with the onion, mushrooms, and 1/2 of the cheese. Fold the other half of the eggs over the top of the onion mixture.
  5. Sprinkle the remaining cheese on top of the omelet. Cover. Remove from heat and let set until the cheese is melted.
  6. Serve with salsa.
Diet With Us

I’ve never been a fan of eggs! My mother could cook them a million different ways, but the only way I could choke them down is covered in salsa, hot sauce or A-1. If it was bold, I hoped that it would mask it! My feelings towards eggs have recently changed, as I attempted something to alter the texture. This Open-Faced Omelet is exactly what I was looking for! A crispy top, lots of flavor, and my favorite pizza toppings really brought this to my breakfast plate every morning for a week!

Crispy Open-Faced Omelet
A crispy topping of cheese, mushrooms, onions and pepperoni!
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  1. 1 mushroom, (sliced)
  2. 1/8 cup onion, (diced)
  3. 2 eggs
  4. 6 slices of pepperoni
  5. 1/4 cup Mozzerella cheese
  6. 1 tablespoon butter or margarine
  7. Garlic powder
  8. Onion powder
  9. Italian seasoning blend (optional)
  10. Salt
  11. Pepper
  1. In an omelet pan, over medium heat, melt butter.
  2. Add sliced mushroom and onion. Saute until lightly browned.
  3. Beat both eggs.
  4. Turn heat to medium/medium-low.
  5. Evenly disperse mushrooms and onions.
  6. Add slices of pepperoni.
  7. Top with Mozzerella cheese.
  8. Pour beaten eggs evenly over "toppings."
  9. Sprinkle with seasonings (garlic and onion powder, Italian seasoning blend, salt and pepper).
  10. Place lid on top and cook almost throughout, on bottom side.
  11. Flip, cook until bottom is firm as well.
  12. Serve.
  1. Omelets may require practice... Don't get discouraged.
Diet With Us

 I just had an interesting realization. I am older than Jello Poke Cake. Sigh. I remember when my mom first started making it… I was in high school. That means I am a lot older than Jello Poke Cake!

 Looking back, what I remember most about this cake is that everyone thought it was so good! Except me. I hated it. I have made one Jello Poke Cake in my life, and it was because someone else requested it. I had one bite – just enough to confirm that I still hate it.

 However, in the midst of all that loathing, there was something I loved about it. Something that made it worth it to suffer through at least one piece.

 The cake that my mom made had a special ingredient. Something you can’t find any more. Sigh. It was wonderful. The greatest thing to ever happen to a jello cake. It was light, and airy, and rich, and creamy, and dreamy and wonderful. It was Whip ‘n Chill.

 Since I was a teenager at the time, I was naturally avoiding spending any unnecessary time with my mother, and I certainly wasn’t going to allow myself to learn anything from her. Therefore, I have no idea how this marvelous concoction was made. I assume it was similar to mixing a package of Dream Whip, but I don’t know if it was pourable or required spreading, or if she let the cake chill before topping it with this memorable layer of lusciousness.

 What I do know is there was this nasty jello cake, topped with this amazing strawberry layer, which was then topped with Dream Whip. And the only way I could get that yummy strawberry goodness was to eat. that. cake.

 This required strategy, because if I ate the top part first, I would never eat. that. cake. And, if I threw it out, I would get caught and I would never get any Whip ‘n Chill.

 The only way to get through it was to lay the slice of cake on its side and start at the bottom, and get a large glass of milk to wash it down. I. really. hate. Jello. cake. Sigh.

 But… once I got to the top, it was so worth it! Never before, and never since, has there been a product like Whip ‘n Chill. If you have never had it, there is no way to explain it to you. There are forums on the internet dedicated to people who are still mourning over the void left in their lives by the loss of Whip ‘n Chill. Seriously. You can look it up. People are begging to buy boxes of this stuff that are leftover from the 70’s. It’s that good.

 So, obviously, when I started my Low Carb lifestyle, Jello Poke Cake was not on my list of recipes to re-create. Whip ‘n Chill was gone, so I never even gave it another thought.

 Until I found this. As I was making it, I was just thankful to have found a quick, affordable low-carb dessert. I’m sure you already know the punch line, but at the time, I had no idea what a treat I was in for!

When I tasted it, I think I cried. It was like a mouth-full of magic, and I was instantly transported back to the 70’s. Sitting by the pool after a swim on a hot summer day, eating the top of the Jello cake… Mmmm…. So, back to the future, where Homemade Whip ‘n Chill became part of my low-carb diet menu!

This is really personal for me. I consider this recipe to be my reward for never throwing it out, and always suffering through that cold, horrible, plastic jello cake to get to the top. (No offense, Mom. I know I’m the only person on the planet who doesn’t like Jello Cake.)

 Whip ‘n Chill apparently came in several flavors – vanilla, chocolate, lemon, and strawberry. Fortunately, the first flavor I made from the recipe below was strawberry, otherwise I might not have made that immediate connection. However, I have branched out to other flavors, which I also thoroughly enjoy.

 Strawberry Jello = Whip ‘n Chill – exactly like I remember!

Orange Jello = a Dreamsicle flavor

Peach Jello = a light Peaches and Cream (slightly artificial, but yummy)

Lemon Jello = Pure Refreshment

Raspberry = the boldest of them all!

 I hope you all enjoy this. If you never had Whip ‘n Chill in the 70’s, it may not be as spectacular to you. Maybe it’s the trip down Memory Lane that makes it so great – after all, it’s a pretty plain and simple dessert. But, please, pass this recipe along to any fellow Whip ‘n Chill mourners. They will love you forever! And, if you decide to use it as a topping for your Jello Poke Cake, please let me know how it works out. I’m curious, but not enough to make it myself!


Jello Cream Mold
Serves 4
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Total Time
10 min
Total Time
10 min
  1. 1 pkg (4-serving size) sugar-free jello
  2. 1 c. boiling water
  3. 4 oz. cream cheese, softened
  4. 1/2 c. heavy cream
  1. Dissolve jello in boiling water.
  2. Pour into blender with cream cheese and cream. Blend well.
  3. Pour jello mixture into a mold or individual bowls.
  4. Chill several hours or overnight.
  5. Unmold (if necessary) and serve with desired garnishes.
Adapted from Low Carb Friends
Adapted from Low Carb Friends
Diet With Us
 by Cynthia McInvale

Fruit BowlThirty-two years ago I had my first allergic reaction to food.

It was watermelon. My love for watermelon ranked just below my firstborn child. I was truly heartbroken.

And swollen, itchy, struggling for breath… terrified. 

At that time, food allergies were still quite rare.

When I turned down slices of fresh, cold, juicy, beautiful red watermelon in the scorching heat in the middle of summer, my friends would say, “I don’t know how you can be allergic to watermelon! I love watermelon!”

Believe me, love had nothing to do with it. I knew they were confused, and so was I.

So I turned to my physician.

My first question was,  “How could people be allergic to the food that God gave us to sustain life?”.  He didn’t know.

My next question was, “What can I do about it?”. The answer? Avoid the things you are allergic to. 

That sounded sad, but simple enough.

Until my allergy got so bad that I couldn’t shop in a grocery store where they were cutting watermelon for display because the fumes were enough to start the itching and the swelling in my throat.

And then it got worse.

I had a reaction to strawberries. Then grapes. Then oranges and grapefruits. Then tomatoes. Bananas. Avocados…

Within a period of about 6 months, I developed an allergy to all fresh fruits and vegetables.

Sometimes I could eat lettuce. Sometimes I could eat fresh onion.

Most of the time, I had to stay away from all of it. Far away.

Cutting fresh broccoli caused my throat to swell up and itch so bad that I couldn’t stand it. Peeling potatoes caused a rash that looked like I had been scalded with boiling water.

Benadryl was my new best friend. 

The question still remains: Are people really allergic to the foods we should be able to consume for our health?


 I am better these days.

I moved to a different state – away from the plants and dust I was allergic to in Arizona.

I eat mostly organic fruits and vegetables. I avoid GMOs and processed foods with added ingredients I can’t pronounce.

I avoid fast food restaurants. I have a large freezer filled with hormone-free organic meats and food I have prepared for the days I don’t have time to cook.

I still have to avoid lots of foods that should be good for me – bananas, avocados, watermelon, tomatoes… But I can eat strawberries again, and sometimes grapes. 

I’m ready for some answers to the questions. I want to look at food as nourishment – not poison. I want the GMOs and the pesticides and the preservatives out of our food supply. 

Other articles of interest:

3/18/10 – Monsanto’s GMO Corn Linked To Organ Failure, Study Reveals

5/1/12 – Even the Crows Don’t Touch GM Corn Anymore…

by Cynthia McInvale