Baked Country Pork Ribs



3-6 Country style pork ribs

Pyrex baking dish

Preheat oven to 300 degrees Fahrenheit while preparing the ribs.

You can use any quantity you please, but my family likes leftovers so I purchased a package of six ribs. The ribs are large and more than some people want to eat, so I cut each large rib in half.

Placing Gale’s Pork and Poultry Rub into a flat plate, roll each rib on all sides in the rub. I like light seasoning, so I don’t “pack” the meat with seasoning. (You can rub the ribs with any spices you please and this method of…Read More »

Gale’s Pork and Poultry Rub


Use a small mixing bowl to blend the following ingredients together:

2 Tbsp dried rosemary

2 Tbsp dried onion flakes

2 Tbsp dried savory spice (found at my local grocery store)

2 Tbsp garlic powder

2 Tbsp sea salt (I prefer pink Himalayan. If you’re concerned about sodium intake, cut this in half.)

1 Tbsp dried thyme

1 Tbsp dried parsley

1 Tbsp dried sage

¼-tsp cinnamon (I just measured half of a ½-teaspoon)

¼-tsp nutmeg

After mixing the ingredients together, store in an air-tight container. This recipe makes more than enough for an entire chicken or six country-style pork ribs.

The ingredients will separate some, so it’s best to stir…Read More »

Roasted Eggplant With Raw Vegan Pesto


A great recipe submission to the book, Become a Fat-Burning Machine, by Samantha Tritsch


1 large eggplant, sliced ½ inch thick

Ingredients for raw vegan pesto:
½ cup olive oil
½ lemon, juice
Handful of basil (add more to taste)
1-2 cloves of peel garlic (add more or less, to taste)
¼ cup of sprouted sunflower seeds
6-10 raw, unsalted cashews
1 teaspoon course sea salt
Handful of raw kale, de-stemmed
Coconut oil spray (or any vegetable spray to coat)

Make pesto by combining ingredients in a food processor or on the pulse setting of a blender for about 30 seconds. For a thinner…Read More »

Low-Carb Stuffed Peppers

This yummy low-carb recipe was sent in by Brad S. He made Fat-Burning Machine modifications to a standard stuffed pepper recipe by using cauli-rice instead of white rice.


4 large bell peppers (green, yellow, red or orange)

1 ½ teaspoons olive oil

½ tablespoon butter or non-stick spray

1 medium onion, chopped

1 clove garlic, minced

1 pound ground turkey

1 ½ cups uncooked cauli-rice

1 8-ounce can tomato sauce, divided

1 tablespoon chopped fresh parsley

1 teaspoon sea salt (optional)

¼ teaspoon ground pepper



Preheat the oven to 350 degrees Fahrenheit. While the oven is heating, cut out the top of the peppers and scoop out the seeds….Read More »

Toasted Cauli-Rice

Featured: Green Cauli-Rice

If you like the texture and consistency of rice, but don’t want the carbs along with the fat-storing insulin spike, then toasted cauliflower “rice” might be a great option for you.

Ingredients and tools

1 head cauliflower

Sharp knife

Cutting board


Food processor that has a chop feature

Gallon baggie or other storage container



I am specific about the food processor because I read some online recipe blogs that it is possible to use a hand-held grater or a blender. Okay, it is “possible”; but it is a giant mess. Trust me on this one, use a food processor with a…Read More »

Coconut Curry Chicken Thighs with Peppers and Mushrooms


I like making a big quantity of healthy food. This allows for easy leftovers during the week or I can freeze food portions for a later time. This weekend I made a big pan of coconut curry chicken thighs with peppers and mushrooms.


8 chicken thighs

1 each red, yellow and orange bell peppers deseeded, deveined and sliced lengthways

16 ounces sliced mushrooms

1 can (13.5 ounces) of full-fat coconut milk

1 tablespoon of coconut oil made for medium-high heat (or butter)

1 cup chicken stock

2 tablespoons curry powder

½ teaspoon paprika

½ teaspoon coriander

1 teaspoon oregano

½ teaspoon salt

2 teaspoons minced garlic


Preheat the oven to 375…Read More »

What is the best yogurt?

Great questions from Pam. “What is your recommendation on yogurt? Coconut milk? Sheep/goat? Greek? What should I be looking for on the labels?”

My personal preference is Fage, Greek Total (full fat) plain yogurt. You can select the 2% if the taste is too rich for you. Some people like the taste/consistency of other brands. (Some are more sour and thinner consistency.)

What to look for on the label? Aim for the absolute minimum number of ingredients. On the Fage ingredient label is Milk, Cream and Live Cultures – that’s it. No list of chemicals, no added sugars, no artificial…Read More »

10 Easy Fat-Burning Machine Snack Ideas


On the Fat-Burning Machine plan  you can say good-bye to tasteless plain rice cakes and no-fat, chemical-laden yogurts as your snack options. Here are 10 easy snack ideas that will have you satisfied for hours.

  • 1/4-cup (roughly one handful) raw almonds, walnuts or pecans
  • 1 to 2 slices (or 1-2 ounces) of real cheese (no “cheese product” slices) and a 70- to 100-calorie serving of crackers. Select crackers that have no added sugars or trans fats within the ingredients list. The label will include words like “partially hydrogenated oil” if the product contains trans…Read More »
  • Is corn okay, if it’s organic?

    Follower R.A. noticed that corn doesn’t appear on any of the lists of approved vegetables. The question, “Is corn okay if it’s organic?” is a good one.

    Corn is a high carbohydrate vegetable. A ½-cup serving of corn has the same glycemic load as a baked potato with no skin and contains even more carbohydrates than the potato. If you want to eat corn, use it as a replacement for one of your carbohydrate options. For example, rather than eating a serving of bread, rice, beans, quinoa or fruit, you can have a serving of corn (1/2-cob or…Read More »

    Ready-to-Use Grilled Peppers, Onions and Mushrooms



    Many of us love grilled vegetables, but don’t always have the time to clean and chop them. To remedy that situation, I like to prepare a large batch of grilled veggies when I have the time. I can then put the extra veggies in the refrigerator for uses later in the week or I’ll freeze the extras.



    Ingredients for a large batch

    2 – Vidalia onions

    2 – 8-ounce packages of mushrooms (portabella or white)

    2 – Peppers (all the same kind or mix and match red, green, yellow, orange and poblano)

    2 – Tablespoons of butter

    Preparation and cooking

    Clean, cut and prepare the…Read More »