Creating a Menu: Couch to 5K

Strange things on the menu here

Strange things on the menu here (Photo credit: leunix)

Sorry to everyone. The last few days have been cram-full of things going on. We have a military ball on the 2nd of May, our anniversary on the 1st. A Friend of mine who caters asked me to cater a party on June 1st. She will be out of town for vacation. So I have been perusing recipes, planning a menu, pricing things etc. You don’t realize how much goes into just putting an item on a menu, availability of products, servings, expense, allergens. Which, it doesn’t seem like a hard request which was sandwiches and a few appetizers, but for 100 people it is. You have to change a recipe that typically feeds 16 and multiply it.  Not necessarily do you need 100 of that one item, but enough to give everyone a choice. Ughh but I did finally narrow it down and simplified it. So I will be off and on busy hope to show you my process and final products. Lots of work, but finished happy people is my success.  The Event: Couch to 5K Awards and Recognition Ceremony

People in Attendance: 100 (that incudes some children)


Reception with Bites to Eat….(that’s what I was told was that she just wanted them to have something)


Something I guess is better than nothing…


I want to make a good impression will be a first where I do it alone, and make some money too.

Salmonella outbreak linked to imported cucumbers

Ooo Boy


The Centers for Disease Control and Prevention announced Thursday that 73 cases of Salmonella Saintpaul have been reported across 18 states, believe to be linked to exposure to infected cucumbers. The cucumbers were supplied by Daniel Cardenas Izabal and Miracle Greenhouse of Culiacán, Mexico and distributed by Tricar Sales, Inc. of Rio Rico, Arizona.

27% of reported cases required hospitalization and no deaths have been reported. The youngest person sickened was under one year of age.

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How-To From Scratch Easy Alfredo Sauce

My daughters Plate


The Prettiest plate was my daughter’s. I know for all my followers that are vegan this is not your forte. Although I did find an alternative Vegan Friendly Alfredo Sauce Recipe  Not sure how it tastes. I would be interested in making it though, once I obtain a blender 🙂 .  I keep telling my husband that I need one…

Alright I do not measure my ingredients for this sauce because the less you use the less you get, the more you use the abundance of sauce you end up with. Got it?


So What you need for the sauce pictured above, besides the fresh garlic cloves I did not have on hand. I think my husband threw them out  or my 2 year old hid them…Probably find them in her play kitchen in a few days.

This sauce uses heavy cream, although you can use milk if you cannot get heavy cream.

Where I live overseas our cream comes in these very teeny cartons. I say teeny because when you are trying to make something big you need many of them.

So: Butter, Cream, Parmesan, Pepper (I add mozzarella because my husband really loves cheese) But a Alfredo Sauce is intended to be a Parmesan based sauce.

Butter Melting butter adding cream Adding Parm adding mozzarella stir Thick Sauce Pasta Water Pasta water in the Sauce

The pictures from left to right are my steps, Which is simply:

The heat on the stove should never go over a medium. This is to be cooked on medium or lower temperatures to prevent curdling. Melt Butter, Add cream, stir together, sprinkle in Parmesan, it will thicken slightly, add mozzarella, it will get very thick like fondue.  Once you cook your pasta, use excess pasta water while its hot to thin the sauce out. Thin it to the thickness you prefer. Alfredo sauce is meant to coat the fettuccine noodle, not pool at the bottom of your plate. Keep that in mind.  Toss your pasta and vegetables in the sauce, then plate. Place chicken, shrimp, squid ring or what not on top.   You can Add Creole spices to spice up the sauce, Add directly to sauce.

Flavor: If you’re not sure what flavor your sauce has gotten. It should have a strong parmesan cheese flavor.


Adding Garlic. Minced garlic can be added with the butter. Cook slightly. Do not brown, the sauce is meant to be a light pale color.


If you have any questions please feel free to comment.  This made enough for 3 people.



Cycling Food: Early 3rd Anniversary Present


My husband and I have been talking about getting bicycles. Now we have them, Our anniversary is coming up on the 1st of May. 3 Years. Yes not very long for many, but I say we have had a hell of a marriage so far. My husband has been deployed twice on 10-12 month deployments to Afghanistan. We had a baby on our first one, yes I happened to be 6 months pregnant when we got married. We decided a very healthy gift for the both of us would be Bicycles. We bought that and a rack and a seat for our 2 year old daughter. I am trying to think of some good healthy snacks that are easy to make at home. But I want to also shake it up and not just go with the norm, of a piece of fruit and some nuts.

Any ideas? Reading some websites I have found a few recipes I will share. Please feel free to share back. We would love some ideas. We live in Bavaria in Germany. It’s spring so the weather is wonderful so getting out and going bicycling is the plan. But we also want to make sure you we are keeping our energy up as we cycle.

Also if you don’t have time to make anything I also found items you may find at the store: Dried fruit such as raisins and dates. Bagels or lowfat cookies. Gatorade (it has carbs that assist with your ride)

Bagels: (

1-2 bagels
peanut butter
honey or agave nectar (for the vegans in the crowd); jelly and jam are good too

Slice open the bagel the usual way. Schmear with PB and sweetener of choice (above). Put halves together, then quarter the bagel “sandwich”. Wrap each quarter in foil and voilà! nutritious little treats for the ride. Repeat with second bagel for longer rides.

Granola: (

  • 3 cups rolled oats

  • 1 cup slivered almonds

  • 1 cup cashews

  • 3/4 cup shredded sweet coconut

  • 1/4 cup plus 2 tablespoons dark brown sugar

  • 1/4 cup plus 2 tablespoons maple syrup

  • 1/4 cup vegetable oil

  • 3/4 teaspoon salt

  • 1 cup raisins


Preheat oven to 250 degrees F.

In a large bowl, combine the oats, nuts, coconut, and brown sugar.

In a separate bowl, combine maple syrup, oil, and salt. Combine both mixtures and pour onto 2 sheet pans. Cook for 1 hour and 15 minutes, stirring every 15 minutes to achieve an even color.

Remove from oven and transfer into a large bowl. Add raisins and mix until evenly distributed.

When I have the ingredients I will be trying a chewy granola bar. But right now my cupboards and pantry are missing key items….


Yes, My husband told me I had to wait til payday 🙂  Budgeting is a pain, but C’est La Vie….One of these days…

Someone please tell my husband its not nice to cut off my creative juices when they are flowing…(Sorry did that sound dirty..)