The Metabolic Effect Recipe Book - Amazon Web...
Transcript of The Metabolic Effect Recipe Book - Amazon Web...
© Metabolic Effect 2013
The Metabolic Effect Recipe Book
Fat-Loss Eating That Tastes Amazing
© Metabolic Effect 2013
Table Of Contents
Breakfast Clean Breakfast Sandwiches Egg & Cream Cream Cheese
Pancakes Chocolate Peppermint
Protein Shake Gingerbread Protein Shake Apple Cinnamon Protein
Pancakes Breakfast Casserole
Choconut Baked Oatmeal Feta Cheese Frittata
Flax Blueberry ChocChip Pancakes
Savory Breakfast Sausage Egg White Frittata Muffins
Snacks
PostWorkout Fruit Sorbet Almond Maple Pancake
Bread High Protein Scones
Low Carb Cheese Wafers Chocolate Chip Cookie
Dough Bread
Sides Green Bean Salad Broccoli Salad
Clean Dips for Superbowl Parties
Creamed Spinach Crispy Broccoli
Roasted Red Pepper Sauce Simple Side Dish Clean Rice
Pilaf Simple Side Dish_Tasty
Sauteed Spinach Super‐Easy Roasted Veggies
Main Dishes Spicy Zuchinni Fritters Crockpot Curry Chicken Grilled Veggie Salad with
Mozzarella Low Carb Cheeseburger
Wraps Stuffed Peppers Italian
Cauliflower Bites Slow Cooker Spicy Pork Crispy Coconut Mahi
Coconut Crusted Chicken Fingers
Almond Pizza Crust Tangy Turkey Burgers
Perfect Roast Chicken Plus Stock
Macadamia Nut Crusted MahiMahi
Mahi Mahi with Cilantro Lime Sauce
Shrimp & Vegetable Curry Balsamic Cherry Chicken Easy Buffalo Chicken Chili Healthy&Quick Chicken
Parm Lettuce Wraps
Moroccan Grilled Chicken Breasts
Spinach & Almond Cheese Stuffed Meatballs
Cilantro Lime Flank Steak FatLossFriendly MeatLoaf
Vegetarian_Stuffed Portabellas
Simple Chili Spiced Shrimp Grilled Greek Salmon With
Asparagus
Desserts Chocolate Coconut Nutbutter
Truffles FlaxseedCrusted
Cheesecake Cinnamon Chip Sunbutter
Bark Healthy Fudge
Clean Rice Pudding Autumn Apple Crisp Blueberry Ice Cream Coconut Macaroons
Healthy Chocolate Pudding Low Carb Coconut Cake Low Carb Sweet Potato
CreamPie LowCarb_ChocoCoconutCoo
kies Quintile Coconut Bars Sugar Cookies_clean Protein Fudgesicles
Crockpot Apple Cobbler
Miscellaneous Healthier Cobb Salad
Low Carb Raspberry Cooler Drink
Mexican Ground Turkey Mix
Breakfasts
ME Recipe: Breakfast Sandwiches Ingredients:
• 1 lb sausage of choice • 1 Dozen Eggs • Chopped veggies of choice ( onion, pepper, spinach, zucchini, etc) • Food wrap of choice ( Ole High Fiber has ME Label #0 but not a gluten free wrap ) • Shredded Cheese optional
Directions:
Sauté vegetables in skillet, then add sausage to fry. While sausage is frying, beat dozen eggs in a bowl, then add to skillet and scramble contents.
As contents are scrambled, ready individual wraps. Place approximately ½ cup scoop of scrambled items in center of wrap, sprinkle with shredded cheese if desired.
Fold wrap over scrambled items forming a roughly squared sandwich. Place in George Foreman Grill or skillet to brown the wrap. Refrigerate and then microwave 30‐60 seconds to eat.
ME Recipe: Egg & Cream Cheese Pancakes Ingredients:
• 8 ounces (1 packs) Philadelphia 1/3 less fat Cream Cheese(< 1 carb per 1 ounce) • 1 tsp of Vanilla extract • 4 packets Splenda(or other sugar substitute) • 1 tsp baking powder(estimate); helps them rise a bit • 1.5‐2 tsp ground cinnamon (estimated) • 8 eggs(one for each ounce cream cheese ~ also can sub egg whites if desired)
Directions:
In large mixing bowl, combine first 5 ingredients mix till smooth and creamy. Begin adding eggs while mixing until all are incorporated. Once all ingredients mixed, spoon mix onto skillet or electric skillet, making thin, almost crepe‐like cakes approximately 7’ in diameter. You want them to be thin, unlike real battered pancakes so the eggs cook completely. Recipe makes 10‐12 thin pancakes.
Tasty Twist:
Just like with normal pancakes, you can use fruit or dark chocolate to add some nice flavor. We may make some of the batch with berries, and some with dark chocolate chips for a sweet bonus. Sprinkle a few on each cake as you’re cooking it before you flip
Recipe: Chocolate Peppermint Protein Shake Protein shakes are a staple in the Fat Loss Lifestyle, for a recovery drink after a hard workout or for a high protein snack. There are so many combinations of flavors that you can constantly be creative to prevent shake boredom.
Try this low carb holiday inspired one below!
Ingredients:
• 8 oz. unsweetened vanilla flavored almond milk • 1 scoop of chocolate protein powder • 1 heaping spoonful of unsweetened cocoa powder • 1/8 tsp. peppermint extract • 5 drops of Stevia, chocolate flavor*
Directions:
Add all ingredients in blender or Magic Bullet or Vitamix, add ice and blend to desired thickness. Enjoy!
*The protein powder that I used had very little sweetness to it, hence adding the stevia drops. If the protein powder you are using is already sweetened, you can skip the stevia drops.
Recipe: Gingerbread Protein Shake Ingredients:
• 8 oz unsweetened vanilla flavored almond milk • ½ banana • ¼ tsp cinnamon • 1/8 tsp ground ginger • 1/8 tsp nutmeg • Ice
Directions:
Add all ingredients to blender, Magic Bullet or Vitamix. Add ice and blend to desired consistency. Enjoy!
Apple Cinnamon Protein Pancakes Ingredients:
o 2 egg whites o 1 scoop vanilla whey o ½ cup old fashioned oatmeal o 4 oz jar unsweetened applesauce (baby food jar ) o ½ tsp cinnamon o 1‐2 tbsp xylitol or stevia to taste o ½ tsp baking soda o ½ tsp vanilla extract
Combine all ingredients and whisk together in a medium bowl until smooth Spray a frying pan using a zero‐calorie cooking spray like PAM, place on medium to cook pancakes Makes 2 pancakes/1 serving
Recipe: Breakfast Casserole By Emily Saunders My husband and I made this for my family on Christmas Morning last year to rave reviews. It's a perfect and simple way to feed a group of people in one dish in the morning. Enjoy! Ingredients: • 1/2 pound breakfast sausage, turkey sausage or left over ground turkey • 1/4 cup chopped onion • 1 large sweet potato chopped into cubes • 3 cups chopped spinach • 3 cups egg whites or the same amount mixing whole eggs and egg whites
(whisked) • 1 cup chopped or diced mushrooms • Left over broccoli, asparagus or anything else you might have • 2 ounces shredded cheddar cheese (regular or almond) • Black pepper and paprika
Instructions: Cook sausage and onion in a skillet until no longer pink (unless using leftovers then no need to reheat). Microwave the sweet potato for 4 to 5 minutes. Spray casserole dish with canola oil and add meat evenly to bottom. Add sweet potatoes and veggies then eggs. Sprinkle Cheese, pepper and paprika on top. Bake at 350 degrees for 35 to 50 minutes until browned to your liking.
Recipe: Choconut Baked Oatmeal Jillian Teta For this week’s recipe, I wanted to post something that would be friendly for the 4 weeks to the Fourth program, but that wasn’t a salad! Of late I have been really excited about baked oatmeal. Nothing new to the health and fitness world, but has opened up a whole new vista of yummy morning or post‐workout meal options that feel super indulgent and are fast and easy. Baked oatmeal feels indulgent, but its core ingredients are egg whites, protein powder and oats. From that base, the combinations and possibilities are endless and delightful. Today, we share the most tantalizing combination of cocoa and coconut. Ingredients
• 6 egg whites • ¾ cup filtered water • 2 scoops protein powder • 3 TB unsweetened cocoa powder • ½ cup old fashioned rolled oats (or steel cut oats) • 2 TB shredded coconut (optional) • 3 tsp truvia, or to taste (note: this will make for a less‐sweet recipe. Add
more if you like sweet) • 2 dropperfuls chocolate stevia drops (you can sub for another flavor, or use
more truvia) • 3 drops coconut Capella drops (optional) • 1 tsp apple cider vinegar • ¼ tsp baking powder • dash vanilla • pinch sea salt
How To
Preheat oven to 350F and spray a 9in x 9in Pyrex/baking dish with zero‐cal coconut spray or other zero‐cal non‐stick spray. Combine all ingredients in blender or
Vitamix and blend until smooth. Pour into pan and sprinkle with a little shredded coconut for a nice presentation touch Bake until knife tested in the center comes out clean, about 15‐25 minutes depending on your oven. I had this after sprints with a small glass of black iced coffee. It was the first meal of the day. This is a recipe for two servings, and can easily be halved, doubled, etc. Per serving:
Protein: 40 grams Fat: 5.5 grams Carb: 17 grams Fiber: 7 grams
One pan = 2 servings. Hello!
Recipe: Feta Cheese, Sun-dried Tomato & Spinach Frittata
Ingredients:
4 egg whites, 2 whole eggs 1 tbs olive oil ¼ cup finely chopped onion 1 cup chopped spinach ¼ cup chopped sun‐dried tomatoes 2 tbs crumbled feta cheese Pre‐heat broiler to high. Whisk together eggs and egg whites in a bowl. In an oven‐safe pan, heat olive oil and sauté onion and spinach over med‐high heat on the stove until onion is translucent and spinach is fully cooked. Pour in egg mixture, and sprinkle with tomatoes and feta cheese. Place under broiler for 5 minutes or until frittata rises and sets well (watch closely as all broilers are different). To remove frittata from pan, place a plate over it, and holding it carefully against the pan, invert the pan and remove. Voila!
Recipe: Flax Blueberry Chocolate Chip Pancakes Bring a skillet/frying pan up to medium high heat and combine the following in a Vitamixer/blender:
• 2 scoops protein powder • 6 eggs whites • ½ cup steel cut oats • 1 TB ground flax meal • ¼ tsp baking soda • ¼ tsp baking powder • ½ tsp apple cider vinegar • pinch sea salt • Fold into batter 2 TB chocolate chips and ¼ cup fresh blueberries.
Spray pan with non‐stick oil spray and spoon batter into pan by 1/3 cup increments. Turn over when edges are dry, about 2 minutes. Top with coconut nectar or sugar free syrup and a sprinkle of cinnamon! Enjoy! Serves two.
Macros per serving:
Protein: 33g Carb: 27g Fiber: 5g Fat: 6g
Recipe: Savory Breakfast Sausage Ingredients:
½ lb 99% lean ground turkey 1/8 cup oat bran 1 tsp crushed red pepper 1 tsp crushed fennel seed 2 cloves garlic, minced
In bowl, combine all ingredients – “mushing” everything together until well mixed. Flatten turkey mixture into a thin layer on a cutting board. Using a small, round cookie cutter or metal napkin ring, cut into small patties. Cook in a pan sprayed with non‐stick cooking spray until done.
Enjoy!
Egg White Frittata Muffins
32 oz liquid egg whites 1 cup finely chopped mushrooms ½ cup finely chopped onion 1 cup finely chopped spinach 2 slices Jennie O Extra Lean Turkey bacon, crumbled ¼ cup shredded almond cheese
Preheat oven to 350 degrees. Cook bacon in microwave following package directions. Sauté mushrooms, onion and spinach in a pan to desired doneness/consistency. In a large bowl, mix together egg whites, veggies, bacon and cheese. Spray a large‐sized muffin (6 muffins) with non‐stick cooking spray. Fill pan half‐full with egg white/veggie/bacon mixture. Cook in oven for 30‐40 minutes, checking frequently. Eggs are done when no longer soft.
Snacks
ME Recipe: Post-Workout Fruit Sorbet I made this little concoction after a hard weight workout and not only did it fill me up and provide a great protein:carb ratio, it tastes amazing! Nothing like a lil’ “fake” treat after a tough workout! Ox, Jill In a blender (preferably a Vitamix–because this thing has some substance to it!), place the following:
• 1 cup chopped frozen bananas • 1 cup chopped frozen mango • 1 cup chopped frozen strawberry • 30‐40g whey protein (I like vanilla) • 2 TB pudding powder (I used sugar‐free Jello Pudding powder in vanilla)–this is
what gives it the smooth texture • 1 cup unsweetened vanilla almond milk
Directions: Blend on HIGH until it becomes a thick, sorbet‐ish texture. It should be thick like ice cream, not thin like a protein smoothie. You are going to have to work it a bit! Nutrition facts per serving (Makes 4 servings) 200 calories 3g fat 22g carbohydrate (3g fiber) 21g protein
Almond Maple “Pancake” Bread Preheat oven at 300 degrees F Spray a loaf pan with zero‐calorie nonstick spray like PAM Ingredients:
• 4 cups almond meal • 2 rounded scoops of whey protein powder (vanilla or unflavored works
well) • 1 tsp salt • 1 tsp baking soda • 1 tsp baking powder • ¼ cup xylitol OR 4 tbsp coconut nectar sweetener • 5 eggs • ½ cup water • 1 ½ tsp maple extract
Directions:
• In a large bowl, combine all the dry ingredients, mix • In a medium bowl, whisk eggs and then add sweetner, water & extract,
mix well • Add wet mixture to dry mixture and mix well with a spoon • Pour mixture into the loaf pan (5x9 inch) • Bake for 50‐55 minutes or until tooth pick or fork comes out clean • Immediately remove from pan and let cool completely • Makes 12 servings
Recipe: Jill’s High Protein Scones These are my favorite clean treat to bring to events, lunches, day parties and other people’s homes. I like playing “dessert defense” so it’s important that I bring a treat I can have too. These are my go‐to goodies (also featured in SELF magazine ). Hope you love them! Preheat oven 350 F
• Combine all of the following in a large bowl: • 2.5 cups almond or hazelnut flour/meal (can find at Whole Foods) • 3 scoops whey protein powder (unflavored, vanilla or BSN Lean Dessert in
Cinnamon Roll) • 1 cup liquid egg whites • ½ cup old fashioned oats • ½ cup walnuts • ¼ cup dried cranberries • ¼ cup raisins • ¼ cup dark chocolate chips • 1/3 cup erythritol or xylitol granules • 2 tbsp cinnamon • Dash, nutmeg
Mix ingredients thoroughly with a fork or wooden spoon Spoon scone‐like blobs onto sprayed cookie sheets Bake for 15 minutes Cool for 5 minutes, remove from pan and enjoy! Makes 16 servings
Low Carb Cheese Wafers Makes 12 Wafers Use 3 oz package of Mexican blend shredded cheese Directions:
• Preheat oven 400 degrees F • Line a baking sheet with foil • Spoon 1 TB cheese onto sheet at 3 inch intervals • Bake 6‐8 minutes or until slightly browned • Remove and let cool before pulling off
Recipe: Chocolate Chip Cookie Dough Bread By Jillian Teta I created this tasty bread as a variation on Jill’s out‐of‐this‐world Maple Almond Bread. Tinkering with recipes is so fun, isn’t it? Baking this bread for slightly less time leaves it with an ooey‐gooey consistency reminiscent of one of my old flames, raw cookie dough Ingredients
• 3 cups almond flour • 1 cup coconut flour • ¼ cup truvia • ¼ tsp salt • ½ tsp baking soda • ½ tsp baking powder • 5 eggs • ¾ cup water • 1 TB vanilla extract • ½ tsp butter extract • ¼ cup dark chocolate chips
Directions
Preheat oven to 300F and spray 9‐inch loaf pan with zero‐cal coconut oil spray or other non‐stick spray. Combine all dry ingredients in a large bowl, set aside. Combine wet ingredients in separate bowl, then add to dry mixture. Stir just until well incorporated. Fold in chocolate chips. Pour into pan, bake for 50 minutes and let set for 5 minutes before removing from pan. Slice and enjoy!
Sides
ME Recipe: Green Bean Salad with an Asian TwistFor the salad:
• 1 8-oz. sliced water chestnuts, drained• 12-oz. green beans, trimmed• 1 sweet red pepper, cored, seeded, and slivered• 2T slivered almonds, toasted
For the dressing:• 2T orange juice, freshly squeezed• 2T rice vinegar or cider vinegar• 2t grated fresh ginger• 1t dark sesame oil• 1/2t salt, or to taste• 4 dashes hot red pepper sauce
Directions:
1. Heat a small pan over medium low heat. Place almonds in the pan. Shake vigorously every couple minutes. Remove from heat when toasted.
2. Bring a large saucepan of water to a boil over moderately high heat. Place the water chestnuts in a strainer or colander and immerse them in the boiling water for 30 seconds; lift out, rinse under cold water. Transfer to a salad bowl.
3. Add the green beans to the boiling water and cook for 4 minutes. Add the sweet red pepper and cook 4 minutes longer or until vegetables are crisp-tenders. Drain and rinse under cold water to stop the cooking. Drain again and add the salad bowl.
4. To prepare the dressing: In a small bowl, whisk together the orange juice, vinegar, ginger, oil, salt, and red pepper salt. Or put all the ingredients in a small jar with a tight-fitting lid and shake vigorously. Pour the dressing over the vegetables and toss gently to coat. Serve at room temperature or chilled. Serves 4 to 6.
Recipe: Broccoli Salad By Sara Baker
I think many people struggle with eating clean because they think it is boring and often tasteless. Though I love fresh veggies, I do tire of steamed veggies day after day. Below is a tweaked recipe for a yummy spring salad using Greek yogurt for the dressing vs. mayonnaise. You could even add chopped chicken for a main dish.
Salad
• 2 ½ cups raw broccoli, cut into florets • ¼ cup chopped red onion • ½ tbs pumpkin seeds • 1 tbs dried cranberries • 2tbs salted, roasted cashews
Dressing
• 2‐4 oz of plain Greek yogurt (varies depending on how creamy you want the salad) • 2 tbs apple cider vinegar • 1 package of Truvia
Place all salad ingredients in a bowl and mix. Mix dressing ingredients in separate bowl and mix well. Add dressing to salad and mix well. Refrigerate until ready to serve. Enjoy!
Clean Dips for Superbowl Parties By Sara Baker
I love football season. However, I do not always love the unhealthy fare at the parties. Most football parties are stocked with clean eating nightmares. Chips, wings, pizza etc. Sadly, the season is coming to an end with the biggest
game of them all….the Superbowl. When going to a friend’s to watch the game, I always plan on bringing something healthy to share. This way I am at least guaranteed one item I can snack on. What’s watching a game without dips? Many dips (salsa, guacamole) fit into the fat loss lifestyle. However, it is usually what we are scooping up the dips with
that is the problem. 7 chips can be 150 calories or more and loaded with unnecessary carbs and fat. And who really only has 7 chips? Obviously, raw veggies would be the best choice. Yet, sometimes, raw veggies are just plain boring. So I have created two homemade dips that are healthy and tasty. The first, roasted garlic sundried tomato dip is higher
in fat and lower in carbs. The second, my famous homemade hummus is a little lower in fat but a little higher in carbs (extra bonus: homemade hummus costs about $1.50 to make if you have the pantry staples vs. buying $4‐5 hummus at the store!)
Roasted Garlic Sundried Tomato Dip
3 garlic cloves
Drizzle of olive oil
1‐7 oz jar of sundried tomatoes packed in olive oil
Salt and pepper to taste
1 tbsp feta cheese
Preheat oven to 400 degrees. Place garlic cloves in small baking dish and drizzle with olive oil. Roast cloves for 20 min.
Remove garlic from oven and remove skins. Place garlic, entire jar of sundried tomatoes and feta cheese in food processor. Pulse until well mixed. Taste and add salt and pepper to taste.
Homemade Hummus
1‐15 oz can no‐sodium added garbanzo beans
1/3‐1/2 cup olive oil
1 garlic clove, chopped
1 tbsp sesame oil
Lemon juice, salt, pepper and hot sauce to taste
Drain garbanzo beans. Add olive oil, garlic and sesame oil and beans into food processor or Magic Bullet. Pulse until well blended. Add small amount of lemon juice, salt and pepper. Taste and add more if needed. **If you like your hummus
creamier, add a tiny bit of water or more oil until reached desired consistency.
Happy football watching!
Creamed Spinach
1 bag fresh spinach (9 oz) 1 container (6 oz) Fage Total 0% Greek Yogurt (or other brand 0% fat Greek Yogurt) 2 shallots, chopped 2 garlic cloves, finely minced 3 tbs freshly grated parmesan cheese Dash sea salt
Sauté shallots and garlic with sea salt in a sauté pan sprayed with nonfat cooking spray. Heat yogurt, sautéed shallots, and garlic in a saucepan over medium heat, stirring constantly. When bubbles start to form, stir in parmesan cheese and cook/stir until cheese is blended. Set sauce aside.
In other pan, steam the spinach (or steam lightly in microwave) to desired doneness. Add spinach to sauce and enjoy!
Recipe: Crispy Broccoli
I love to munch on this when I’m craving something crunchy and a little salty! Ingredients:
• 1 head of broccoli, cut into small florets (cut the stems rather short, as they can get chewy)
• Sea Salt (optional) • Seasonings as desired – I love chili and garlic powder!
Preheat oven to 425 degrees. Line a cookie sheet with parchment paper and place broccoli in an even layer on the parchment paper. Sprinkle with desired seasonings. Cook for 30 minutes, turning with a spoon about halfway through.
Roasted Red Pepper Sauce Ingredients:
o 1 red bell pepper o 2 garlic cloves o Black pepper o Sea salt o Red pepper flakes (if desired) o Cooking spray
Slice red pepper in half. Peel 1‐2 garlic cloves. Spray all sides of pepper with cooking spray. Broil peppers 5‐8 min each side or until skin starts to blacken. Garlic can be roasted along with peppers. If skins remove easily from peppers, you can remove them but it is not essential. Place garlic and peppers in blender; add red pepper flakes and black pepper, dash of sea salt. Blend until smooth. This is a great sauce for any kind of protein, like meatballs, chicken, turkey, etc.
Side Dish: Easy Brown Rice Pilaf Makes Eight ½ cup servings
Ingredients: • 2 tbsp. olive oil • 1 small onion, chopped • 1/4 cup chopped celery • 1 1/2 cups sliced mushrooms • 1 can (14 &1/2 oz.) chicken broth • 2 cups Minute Brown Rice, uncooked • 1/2 cup chopped walnuts, toasted • 2 tbsp. chopped fresh parsley (optional)
Directions:
• HEAT oil in medium saucepan over medium heat. • Add onions and celery; cook 3 minutes or until crisp‐tender, stirring occasionally. • Add mushrooms, cook 3 minutes or until mushrooms ar4e tender, stirring
occasionally. • Add broth, stir. Bring to boil. • Stir in rice, cover. • Reduce heat to medium‐low; simmer 5 minutes. • Remove from heat; let stand 5 minutes. • Add walnuts & parsley; mix lightly (to toast walnuts, heat oven to 350, put single
layer of walnuts on cookie sheet; roast about 10‐12 minutes, stir once)
Side Dish: Tasty Sautéed Spinach: Ingredients:
• ½ chopped white onion • 2 tbsp. or 2 cloves chopped garlic • 1 tbsp. olive oil • 2 bags fresh spinach • 1 container mushrooms
Directions:
• In a large pan sauté onion and garlic in olive oil over medium heat for 2 minutes.
• Add Mushrooms and cook for an additional 2‐4 minutes. • Add spinach one bag at a time allowing it time to cook down. • Cook until spinach is at desired consistency. • Add black pepper and a dash of sea salt to taste (if desired).
SuperEasy Roasted Veggies Ingredients:
• 1 bag frozen asparagus, broccoli or brussels sprouts • 1 tbsp olive oil • Sea salt (to taste) • Black pepper (to taste) • Garlic powder (to taste)
Directions: Preheat oven to 400 Toss ingredients together in a medium bowl Spread out on sprayed baking sheet Bake until golden (10‐12 minutes)
Main Dishes
ME Recipe: Spicy Zucchini Fritters
Ingredients:
• 1 medium zucchini, grated • 1 green onion, sliced • 1 tbs cilantro, minced • 1 tbs parsley, minced • 1 garlic clove, minced • 1 tsp red pepper flakes • 1 tsb grated fresh parmesan cheese (optional) • 1 egg • 4 tbs dry oat bran • Sea salt and pepper to taste
Directions:
Mix all ingredients together to make a “batter”. Drop small spoonfuls into a pan or griddle sprayed with non‐stick cooking spray, and cook like pancakes. Makes 6 medium‐sized fritters.
ME Recipe: Crockpot Curry Chicken Ingredients:
o 1.5‐2 lbs chicken breasts o ¾ cup canned coconut milk o 1 cup chicken broth o 2 tablespoons tomato paste o 3 garlic cloves, minced o 1 tablespoon ground ginger o 4‐6 tablespoons curry powder o 2 bell peppers, chopped into 1 cubes o 1 yellow onion, thinly sliced o Salt and pepper, to taste o Dash of red pepper flakes
Directions: Add in the coconut milk, tomato paste, garlic, ginger, curry powder, salt and pepper, red pepper flakes, and whisk together. Add in peppers and onions. Next, add in chicken and pour broth over the chicken. Mix all ingredients together to completely cover the chicken in the curry mixture. Cover and cook at low for 6‐8 hours. Enjoy!
ME Recipe: Grilled Vegetable Salad with Mozzarella• 2 tablespoons olive oil• 2 tablespoons lemon juice• 1 clove garlic, minced• 1/2 teaspoon each dried thyme and marjoram, crumbled• 1/2 teaspoon sea salt• 1/4 teaspoon black pepper• 2 small eggplants (3-oz. each), trimmed and halved lengthwise• 1 small yellow squash (4-oz.) sliced lengthwise 1/4-in. thick• 1 small zucchini (4-oz.) sliced lengthwise 1/4-in. thick• 1 medium-size red bell pepper, cored, seeded, and quartered lengthwise• 4-oz. fresh or smoked part-skim mozzarella cheese, thinly sliced (optional)• 8 pitted black olives• 2 tablespoons minced fresh basil and parsley• 1 tablespoon balsamic vinegar
Directions:
1. In a small bowl, combine oil, lemon juice, garlic, thyme, marjoram, salt and black pepper. Using a pastry brush, coat the eggplants, yellow squash, zucchini, and red pepper with some of the mixture.
2. On a grill set 4 inches from glowing coals, cook the eggplants for 3 to 4 minutes on each side or until tender. Cook squash, zucchini, and red pepper for 2 minutes on each side or until tender. If you prefer to broil the vegetables, set the rack 6 inches from the heat and cook them 1 to 2 minutes longer than directed or until crisp-tender.
3. Cut the red pepper into strips and arrange on a serving platter with the eggplants, yellow squash, zucchini, cheese and olives. Whisk the basil and vinegar into the remaining oil mixture and drizzle over all. Serves 4.
Cheeseburger Wraps (Low Carb) Makes 2 servings Ingredients:
• ½ lb grass‐fed beef or ground bison • ¼ cup chopped white onion • ½ tsp salt • Sprinkle of pepper • 2 7‐inch low‐carb tortillas (you can find these at any grocery store or
Walmart) • ¼ cup shredded cheddar cheese
Directions:
• Brown beef and onions together, drain excess fat • Add salt & pepper to mixture • Split mixture in half, and place in the centers of the open tortillas • Sprinkle on cheese • Roll tortillas tightly
Nutrition per wrap: 450 calories 30g fat 12g carb (8g fiber) 32g protein
ME Recipe: Stuffed Peppers Stuffed peppers are a great way to eat multiple servings of vegetables. They are low carb (but you have the option to add a grain if you want), filling and incredibly versatile. Ingredients:
• 4 bell peppers (any color works fine) • 1‐2 tbsp. olive oil • 3 cloves of garlic • 1 lb. ground meat (turkey, bison, chicken) • 1 small onion, chopped • ½ zucchini • ½ c. shredded carrots • 1 pint tomato sauce (I used homemade canned sauce but any lower sugar spaghetti sauce will
work, you can vary the amount as well depending on preference) • Dried Oregano • Dried Basil • Dried parsley • Red pepper flakes • Sea salt • Pepper • Cooking spray • Optional add‐ins: brown rice or other type of grain (quinoa, orzo etc.), cheese
*Please note that amounts of spices are not given. The spice level is a personal preference and there are so many variations. Be creative. Directions:
Preheat boiler. Clean and cut peppers length wise and remove seeds. Place pepper halves in shallow baking dish, cut side down and spray with cooking spray. Broil peppers about 5 min on each side or until starting to blacken slightly. Remove from oven. Reduce oven temperature to 350 degrees. Meanwhile heat a sauté pan on medium to high heat. Add oil. Sauté onion and garlic until slightly soft. Add meat and cook until no longer pink. Add zucchini, carrot, cooking for 2 to 3 minutes. Add tomato sauce and mix thoroughly. Add desired salt, pepper spices, making sure to taste test as you go. Stuff each pepper halve with meat and vegetable mixture. Bake 15‐20 minutes or until heated throughput. Top with cheese, if using, last 5 minutes of baking.
ME Recipe: Italian Cauliflower Bites (dairy free) Ingredients:
• 2 cups cauliflower, riced • ¼ cup egg whites • 1/2 cup plain unsweetened coconut yogurt (or 1% cottage cheese) • 1/8 cup Daiya dairy‐free cheese, cheddar flavor (can use Feta if not dairy‐free) • 3 tsp Ms. Dash Tomato Basil seasoning • 2 tsp coconut oil • ¼ cup mushrooms, very finely chopped (I used my OXO chopper) • Sea salt to taste • Splash of Tobasco
Directions:
Preheat oven to 375 degrees. Mix together cauliflower rice, Ms. Dash and salt. Sauté in coconut oil until cauliflower is translucent. Using a food processor or Vitamix, blend together yogurt or cottage cheese and egg whites until smooth. Mix cauliflower mixture, egg white mixture and mushrooms together in a bowl. Spoon evenly into a mini‐muffin pan sprayed with cooking spray, filling each muffin slot about halfway full. Cook 30 minutes (watch closely); cool for 20 minutes before removing from pan. Makes 24 mini muffins. Great to dip in low‐sodium tomato sauce.
ME Recipe: Slow Cooker Spicy Pork I don’t really love to spend hours in the kitchen cooking and now I’m a new Mom so that compounds the situation. I LOVE cooking in a crock pot and the easier the better. This is a tasty and super quick recipe for those days that you just don’t feel like cooking. Best part is it looks and tastes like you spent hours in the kitchen. Yummy! ‐‐Emily Ingredients:
• 2 lbs of Pork Loin or Boston Butt • 1 tablespoon coconut or olive oil • 1 yellow onion, sliced • 2 cups sliced mushrooms
Sauce
• 1 1/2 cups green or red salsa • 1 1/2 cups strained tomatoes (fresh or canned diced) • 1 tablespoon Cumin • 3 cloves minced garlic or 2 tsp bottled minced garlic • Sea salt and black pepper to taste
Directions:
In a large skillet, heat the oil over medium to medium high heat. Sprinkle the pork on all sides generously with salt and pepper and then with the cumin powder. Use your fingers to rub the cumin into the pork loin. Sear the cumin spiced pork in the oil for about 3 minutes per side or until the pork is nice and brown all the way around. Move the pork from the skillet to the slow cooker and top with the sliced onions and mushrooms. In the same pan that you seared the pork in, add the salsa, strained tomatoes, the 1 tablespoon of cumin, and garlic, and whisk together until bubbly. Taste and season with salt and pepper if desired. Pour the sauce over the pork, onions, and mushrooms in the slow cooker and cook on high for 5‐6 hours or on low for 7‐8 hours.
Recipe: Crispy Coconut Mahi Mahi with Pineapple Mango Sauce Coconut Mahi Ingredients:
o Five 6 oz pieces of Mahi Mahi o Unsweetened coconut flakes o 2 whole eggs o Optional: several drops of liquid stevia in Lemon
Pineapple Mango Sauce Ingredients:
o 1 can coconut cream o 1/3c fresh mashed mango o 1/3c fresh mashed pineapple (can leave chunky for more texture) o Juice of 1‐2 freshly squeezed limes o Crushed red pepper to taste
Directions:
o Rinse Mahi pieces and pat with paper towel o Beat whole eggs in a bowl with optional stevia drops o Place coconut flakes in a separate bowl by itself o Dip each piece of fish into the egg/stevia mixture, and then roll in the coconut flakes. o Place onto stove and fry in coconut oil o As the fish is cooking, place ALL of the sauce ingredients into a pan and let “simmer” on low
heat until fish is ready. Make sure you’re stirring the sauce regularly to incorporate the ingredients evenly!
o Place a tablespoon of sauce on top of your fish and enjoy!
ME Recipe: Coconut-Crusted Chicken Tenders Ingredients:
• Chicken Tenderloins • 3 bowls for mixing crust ingredients • Coconut Flour • Coconut Milk • Finely Ground Coconut • Coconut Oil • Parmesan Cheese • Eggs or Egg Whites • Salt & Pepper or Seasoning salt of choice(Weber’s Steak‐N‐Chop is nice) • Artificial Sweetener(optional)
Directions:
Thaw Tenderloins.
Bowl 1: Mix 1 C Coconut flour & dash of Salt & Pepper or seasoning salt of choice.
Bowl 2: Mix 2 Ounces Coconut Milk with 2 Eggs whisked together
Bowl 3: Heaping amount of finely ground Coconut and sweetener if desired
**Refill bowls as necessary depending on how many tenderloins being prepared**
Roll Tenderloin in coconut flour(Bowl 1), dip in coconut milk(Bowl2), and roll in ground coconut(Bowl 3); Pan fry in hot coconut oil till golden brown on each side. Place on cookie sheet and bake @350 for 20 minutes.
Tenderloins will be crispy day of cooking, re‐heated after refrigeration not as crispy, but great on salad or in a lettuce wrap.
ME Recipe: Almond Flour Pizza Crust This recipe is adapted and simplified from The Gluten Free and Almond Flour Cookbook by Elana Amsterdam as I did not have any grapeseed oil and felt the instructions in the original recipe were confusing and involved extra steps. The crust still came out dense and delicious.
Ingredients:
• 1 ½ cups almond flour • ¼ teaspoon sea salt (do not use coarse ground as this will leave large chunks of salt
in the dough) • ¼ tsp baking soda • 1 tablespoon of olive oil • 1 large egg
Directions:
Preheat oven to 350 degrees. In a large bowl combine the almond flour, salt and baking soda. In a medium bowl, whisk together oil and egg. Stir the wet ingredients into the dry ingredients and mix until combined.
Roll dough into a 10‐inch circle on baking sheet or pizza stone. Bake for 15 minutes until slightly golden. Remove from oven and add toppings. Place back in oven and cook until toppings are heated through.
*Note: I used a pizza stone which I think helped with the texture of the crust. If using a baking sheet, make sure to spray the sheet with cooking spray.
ME Recipe: Tangy Turkey Burgers Ingredients:
• 1 package extra lean ground turkey (about 1 pound)
• ¼ onion
• 1 jalapeno pepper
• ½ cup tomato sauce
• 4 cloves garlic
• 2 tbsp. dried cilantro
• ¼ cup coconut flour
• 1 egg
• ¼ tsp cumin
• ¼ tsp. pepper
Directions:
Place onion, pepper and garlic in a food processer or Vitamix with the tomato sauce and puree. Put turkey and remaining ingredients in a large bowl‐ add the onion mixture and mix well using your hands. Line a baking sheet with foil and create 4 patties with the mixture. Bake at 400 degrees for 30 minutes. Add additional tomato sauce as topping if desired. Enjoy!
ME Recipe: Perfect Roasted Chicken with additional recipe for Chicken Stock We are big advocates of finding convenience foods and way to trim time from food preparation. You know how we love rotisserie chicken. Did you know that it is also fast and easy to make your own roasted chicken at home? I love making roasted chicken because not only is it delicious, but then it can be used to make a stock. The stock can be eaten as is, used as a base for soup or a topping on braised or steamed veggies. This recipe is simple and no‐frills, which is how the flavors of the chicken are best displayed! Roast Chicken One 3‐4 lb chicken Fresh ground black pepper 1‐2 pinches salt Optional spring of rosemary, thyme or other herb Olive oil or spray oil to coat roasting pan An optional step to make an even tastier chicken is to season it the day ahead you plan to cook it. This is not always an option with time, but if you have the time, it is well worth it. Remove the neck and giblets if they are in the cavity, along with any big lumps of fat. Rub the chicken all over with the salt and pepper, and place the herbs inside the cavity if you are using them. Preheat the oven to 400F. Put the chicken in the roasting pan you have lightly coated with olive oil or spray oil. Put the chicken breast side up, and tuck the tips of the wings under the bird. Cook for 20 minutes breast side up, then flip and roast 20 minutes breast side down. Turn again, breast side up, roast for another 20 minutes, for a total of 60 minutes roasting time. You can see if the chicken is done by piercing the leg joint with a knife, and if the juices run clear, it’s done. Remove the chicken from the oven and let rest 10‐15 minutes before carving. Save the pan juices and browned bits for your stock.
Chicken Stock Bones, skin, juices and trimmings from one roast chicken 2 celery stalks, chopped 1 onion, chopped 3‐4 cloves garlic 1 TB turmeric black pepper to taste any leftover veggie peelings you may have from that day from broccoli, cauliflower, etc. Combine all ingredients in a large stock pot and cover with several quarts of fresh water. Bring soup to a boil, and then simmer for 2‐4 hours. Strain off the stock into a large holding pan, and place in the fridge. As the stock cools, the fat will rise to the top in a layer that can be skimmed off. Skim off the fat and your stock is ready to use. It can be frozen for later use, used immediately, or both.
ME Recipe: Macadamia Nut-Crusted Mahi Mahi Ingredients:
• 2 Mahi Mahi filets (or other meaty whitefish such as halibut or swordfish) • 1 cup coconut milk • ¼ cup macadamia nuts, finely ground • ¼ cup almond or coconut flour • 1 tbs cilantro • 3 tbs coconut oil, melted • Sea salt to taste
Directions:
Marinade fish in coconut milk for 30 minutes. Preheat oven to 425. Salt fish and place on a baking sheet and bake for 5 minutes. As fish is cooking, combine nuts, flour, cilantro and 2 tbs coconut oil. Remove fish from oven, turn over and brush with 1 tbs coconut oil. Distribute nut mixture evenly between the two fish filets, pressing mixture into the filets so that it forms a semi‐thin layer. Put fish back in oven, and bake for another 10 minutes or so.
ME Recipe: Baked Mahi Mahi with Cilantro Lime Sauce Ingredients:
• 1 lb mahi mahi filets • 1 tbs extra virgin olive oil • 1 small bunch organic cilantro, minced • 2 garlic cloves, minced • Juice from one lime • Sea salt to taste
Directions:
Preheat oven to 400 degrees. In small pan, sauté olive oil, cilantro, garlic and lime juice for about 5 minutes, or until cilantro is slightly wilted. Place fish in a glass baking dish, and salt to taste. Spoon olive oil mixture over fish, and bake for 15 minutes, or until fish flakes easily.
ME Recipe: Shrimp and Vegetable Curry Ingredients:
• 1 tbsp. coconut oil • 1 lb. uncooked small shrimp • 3 garlic cloves • ½ onion, sliced • 3 carrots • 1 ½ c. broccoli • 1 bell pepper (any color is fine) • 1 c. snow peas • ¼ tsp. ground ginger • 2 tsp. curry powder • 1 c. light coconut milk • Black pepper, sea salt and ground red pepper to taste • 1 green onion chopped • Optional: 1‐2 tbsp. potato starch to use as a thickener. This will add 10 g of carbs
per tablespoon.
Directions:
Peel and rinse shrimp, place in large bowl. Heat large pan or wok on medium to high heat. Once heated add coconut oil and swirl to coat. Add onions and sauté until soft. Add garlic, broccoli, carrots and bell pepper. Cook 2‐3 minutes or until vegetables began to soften. Add ginger, curry powder, salt, pepper and ground red pepper. Slowly add coconut milk and turn heat down to medium. Cook until sauce begins to thicken slightly.* Add shrimp and snow peas. Continue to cook until shrimp are pink but be careful not to overcook shrimp. Remove from heat, top with green onions and serve.
*Note: If you are not using a thickener and you desire a thicker curry, you can use less coconut milk. If you want a thinner curry, use the full cup of coconut milk.
Recipe: Balsamic Cherry Chicken Ingredients:
• 2 boneless chicken breasts • ½ cup balsamic vinegar • ½ cup red onion chopped • 1/8 cup dried cherries • Sea Salt • Pepper • Cooking spray
Directions:
Heat sauté pan over medium to high heat, coat with cooking spray. Salt and pepper each side of chicken breast. Cook chicken 3‐4 minutes each side or until no longer pink inside. Remove from pan and set aside. With pan still on medium heat, add onion, balsamic vinegar and cherries. Continue to cook, stirring constantly until vinegar has started to reduce and thicken and onions have become soft. Pour sauce over chicken and serve!
Recipe: Easy Buffalo Chicken Chili I usually eat with a side salad or a small low carb tortilla folded in half with a slice of almond cheese cooked like a quesadilla. Enjoy! Makes a HUGE Crockpot full. Feel free to freeze half, which is what I did. Ingredients:
• 5‐6 boneless skinless chicken breasts • 4 cups low sodium chicken broth • 1 can black beans • 1 full stalk chopped celery • Small onion chopped • 2 tsp. chopped garlic (from a container or 1‐2 fresh cloves) • 2 tsp. chili powder • 2 tsp. ground cumin • 1/3 cup Tabasco or other hot sauce
Instructions: Put all ingredients except the Tabasco into a large crockpot. Cook on low for 8 hours. Using 2 forks, shred the cooked chicken Done!
Recipe: Quick and Easy “Chicken Parm” Ingredients:
• 1 bag (about 4 cups) broccoli slaw • 1 cup canned crushed tomatoes (or make your own) • 1 cup sliced mushrooms • 1 clove garlic chopped (more to taste) • 1 tsp oregano • 1 tsp basil • Onion powder, black pepper and red pepper to taste • 2 chicken breasts • 2 oz shredded mozzarella almond cheese
Prepare chicken breasts to your liking (grill, pan “fry”, bake etc). Spray pan with olive oil and add slaw, mushrooms and ¼ cup water over medium heat. Stir occasionally and cook 5‐10 minutes until slaw has soften and water evaporates. Add tomatoes and all spices. Stir and cook until hot.
Remove from pan and add chicken to the top. Add one ounce of almond cheese to the top of each chicken breast. Enjoy!
Makes 2 servings
Recipe: Lettuce Wraps Ingredients:
• 1 lb ground chicken or turkey breast • 1 Tbs coconut oil • 2 cloves garlic, minced (adjust to taste; I love garlic!) • 1/2 tsp. ground ginger • 1/2 cup green onions, thinly sliced • 2 Tbsp Bragg’s Aminos • 1 Tbsp rice vinegar • 2 tsp Thai chili paste • ¼ cup chopped almonds • Large iceberg or romaine lettuce leaves
Directions:
Heat oil in a large nonstick skillet over medium‐high heat. Add ground chicken/turkey, garlic ginger and onions, and cook thoroughly, breaking up chicken/turkey with spatula as you go.
Whisk together the Bragg’s, vinegar and chili paste in a small bowl. Pour over chicken/turkey mixture and mix well. Evenly distribute mixture onto lettuce leaves and top with chopped almonds. Roll up lettuce leaves and enjoy!
Recipe: Simple Moroccan Grilled Chicken Breasts Ingredients:
• ½ cup plain yogurt • ½ cup chopped fresh cilantro (or 1 ½ tsp ground coriander) • 1 tbsp olive oil • 2 cloves garlic, minced • 1 ½ tsp paprika • 1 ½ tsp ground cumin • 1/2 tsp salt • 1/2 tsp ground black pepper
• 1 ½ lbs skinless, boneless chicken breasts
Directions: Mix the marinade ingredients (yogurt, cilantro, olive oil, garlic, paprika, cumin, salt, pepper) together in a medium sized bowl. Add the chicken pieces to the bowl and coat with marinade. Cover and chill in the refrigerator 8‐12 hours. Preferably use a regular gas or charcoal grill. But if you don’t have a grill, you can use a cast‐iron pan on your stove. Grill the chicken breasts a couple of minutes on each side, until cooked through. Try not to overcook, or else they will dry out. Makes 4 servings. Enjoy!
Recipe: Spinach and Almond Cheese Stuffed Meatballs By Sara Baker
I love food items that are stuffed. Generally, stuffed items (ravioli, cannoli, empanadas, etc.) are not very fat loss friendly. I created the recipe below based off a recipe my mom used to make called ‘meat bundles.’ They were just 2 huge beef meatballs stuffed with cheese and noodles. My clean version is below: Ingredients:
• 5 cloves of garlic, chopped • ½ medium white or yellow onion, chopped • 4 cups loose organic spinach • 1/2‐3/4 cup mozzarella almond cheese • 1 teaspoon sea salt, divided • Black pepper (as little or as much as you like) • 1 lb. ground organic lean turkey breast (I used 93% lean) • 1 tsp. dried basil • 1 tsp. dried oregano • 1 tsp. crushed red pepper flakes • Optional:
o ¼ cup whole wheat panko bread crumbs or ¼ cup oat bran o 1 egg
Spray pan with cooking spray. Sauté onion, garlic and ½ teaspoon of salt until soft. Add spinach and cook for 2‐3 minutes until spinach is slightly wilted. Remove from pan, place in bowl and let cool. Combine 1/2 salt, pepper, basil, oregano, red pepper flakes in a small bowl. Stir to combine. Place turkey in large bowl, add spices and stir. DO NOT overmix. After spinach mixture is cool, add almond cheese and stir to combine. Using spoon or hands, take approximately ¼ cup of turkey mixture and flatten in hand or on cutting board. Place small amount of spinach/cheese mixture in middle of turkey and use hands to close edges around mixture to create a meatball. Continue with rest of turkey meat and spinach/cheese mixture. ***TIPS: If turkey mixture is crumbly, you can add either an egg or oat bran or both. Since I used 93% lean, this was not an issue but might be an issue with 97% lean. If mixture is sticky, wet your hands before handling. Freezing the meatballs for 10‐15 min after stuffing will also help them stay together. You can also make these meatballs as big or little as you would like. Heat large pan on stovetop and spray generously with cooking spray. Place 5‐6 meatballs in pan at a time (be careful not to overcrowd the pan) and cook, turning once and until no longer pink inside. I had leftover spinach/cheese mixture and just ate it on the side Serve with low sugar marinara sauce or roasted red pepper sauce.
Recipe: Cilantro Lime Flank Steak
My sis whipped up this tasty dish while I was visiting her a couple weeks ago. It is super easy, and is better if you let the steak marinate overnight. Enjoy! Ox, Tara
Ingredients:
• 1 flank or skirt steak
Marinade:
• 3 tbs olive oil • 1 cup fresh lime juice • 3 tbs minced cilantro • 2 cloves garlic, minced • ½ tsp cumin • ¾ tsp ground sea salt • ¼ tsp ground pepper
Whisk together marinade ingredients. Combine marinade and steak in Ziploc bag, and marinade overnight. Grill on high heat to desired doneness.
Recipe: Fat Loss Friendly Meatloaf Ingredients:
• 1 lb ground bison or ground grass‐fed beef • 1 tbs olive oil • ½ cup onion, diced • ½ cup grated zucchini • 3 cloves garlic, minced • ½ can coconut milk • 1 egg • 2 tsp parsley, chopped • 2 tbs Italian seasoning • Dash of sea salt and black pepper • 2 tablespoons organic ketchup • 1 cup almond meal
Directions: Sauté the onions, pepper, zucchini and garlic together in olive oil. Set aside and let cool. Combine the egg, Italian seasoning, parsley, salt, pepper, coconut milk, ketchup, ground bison/beef and cooled veggies. Add almond meal and mix until combined. Place mixture in a loaf pan sprayed with non‐stick cooking spray, and bake at 325° for 45 minutes or until done (check after 35‐40 minutes).
Recipe: Vegetarian Main Dish Ricotta Cheese and Sundried Tomato Stuffed Portabella
Ingredients:
• Olive oil • Cooking spray • 2 portabella mushroom caps, washed and stem taken off • ½ c chopped onion • ½ zucchini chopped • 1 clove garlic • ¼ c chopped sun dried tomatoes • 1/3 c low fat ricotta cheese • 1 tbsp parmesan cheese • Sea salt • Black pepper • Red pepper flakes • Optional: 1 tbsp whole wheat bread crumbs
Directions:
Heat oven to 350 degrees. Spray bottom of mushroom caps and place in shallow baking dish. Cook mushroom caps for 15‐20 min or until tender. While mushroom caps are in the oven, heat stove top to medium‐heat. Add small amount of olive oil to pan. Sautee onion, zucchini and garlic until soft. Remove from stovetop and place in bowl. Add ricotta cheese, sundried tomatoes, parmesan cheese, and salt, pepper and red pepper to taste. Divide cheese mixture on top of mushroom caps. Place in oven and cook for 10‐15 min or until heated through.
Optional: Top caps with breadcrumbs after heating through and broil for 1‐2 min until breadcrumbs become toasted and brown. You could also add cooked spinach for even more nutrients
**Note: I used sundried tomatoes from a jar and thus a little more oil was added to the cheese mixture. You can also use the dried version but they might need to be softened in water before adding.
Recipe: Simple Chili Spiced Shrimp Ingredients:
• 1 lb small shrimp • 1 tbsp. lime juice • ½‐1 tsp. chili powder (depending on desired spice level) • 2 cloves of garlic, chopped • 2 green onions, chopped • Black pepper, sea salt and hot sauce to taste
Directions:
Peel and rinse shrimp, place in large bowl. Add lime juice, chili powder, garlic and green onions. Let marinate 10‐15 minutes. Heat sauté pan on medium heat. Add cooking spray. Pour shrimp mixture into pan and cook until lightly browned. Be careful not to overcook the shrimp. Add black pepper, salt and hot sauce to taste.
Serving options:
• Shrimp Tacos: Add small amount of shrimp mixture to corn tortilla and top with queso fresco, cilantro, avocado, sautéed peppers and onions.
• Shrimp Taco Salad: Place shrimp mixture on spinach, add grilled veggies, salsa and avocado.
Recipe: Greek Salmon Packets with Asparagus Ingredients:
2 wild caught salmon filets (I’m sure any fish would be great) 1/8 cup olive oil 16‐20 asparagus spears Sea salt to taste 2 small lemons, 1 thinly sliced, one for juice 2 thinly sliced pieces of onion 1 fresh rosemary sprig, chopped ¼ cup diced tomatoes 2 tbs capers 8 peeled garlic cloves 2 tbs crumbled feta cheese 2 pieces aluminum foil, large enough to make “packets” for each filet
Instructions:
Pre‐heat grill.
Distribute and arrange asparagus evenly on each piece of foil; brush with a bit of olive oil and season with a little sea salt. Place equal slices of lemon on top of the asparagus. Place salmon on top of lemon, and brush with a bit of olive oil and sea salt if desired. Top each salmon filet with equal amounts onion slices, rosemary, diced tomatoes, capers, garlic cloves, brushing one final time with olive oil. Squeeze juice of lemon all over fish. Top with feta cheese. Wrap each filet so that it forms a packet, and cook on a hot grill for 10‐15 minutes, or until desired doneness. Unwrap and enjoy!
Desserts
ME Recipe: Chocolate Coconut Nut Butter Truffles Ingredients:
• ¼ cup nut butter • 1/8 cup coconut oil • ¼ cup shredded coconut • 1‐2 packets of stevia • 1 tbsp. cocoa • Additional toppings options: crushed peanuts, cocoa, shredded coconut
Directions:
Microwave nut butter on high for 30 seconds or until smooth. Add coconut oil and stir to mix well. Add shredded coconut, stevia to taste, and cocoa. Mix well. Place mixture in refrigerator for 30 minutes or until firm. Using hands make 8 balls with mixture. Place in freezer until firm. Roll truffles in additional toppings if desired.
Eat and enjoy.
*Store in freezer or refrigerator.
ME Recipe: Flax Seed-Crusted Cheesecake Ingredients:
• 1 Cup Golden Flax Seed • 1 Cup Almond Meal • ¼ cup Sugar Free liquid sweetener, Vanilla & Chocolate (may substitute any sweetener of choice) • 1 stick of butter • 16 ounces Heavy Whipping Cream • 2 tsp vanilla extract • 1 quart Strawberries and Blueberries(other fruits can be substituted) • 2‐8 ounce packages Philadelphia Cream Cheese (1/3 less fat‐this has lower carbs than regular
cream cheese) • Splenda packets (or sweetener of choice)
Directions:
Crust: Melt butter in microwave; mix with golden flax seed, almond meal, and liquid vanilla sweetener; Spread, pat and press evenly over bottom of 9x13 pan. Bake @ 350 till edges are dark brown (approximately 25 minutes)
Whipped Cream: While crust is baking, mix heavy whipping cream, vanilla extract and 6 packets of Splenda(more or less for desired sweetness) and beat until high, stiff peaks form(approximately 3 minutes); Add Cream Cheese, more sweetener packets and liquid sweetener until you have desired sweetness; blend till creamy(and lick sides of bowl as needed); keep cool in fridge as crust bakes.
Prepare fruit by dicing or slicing. We find that dicing the fruit provides more adequate coverage of whipped cream.
Allow crust to cool (place in freezer or outside in winter to speed process). Once cooled, spread whipped cream over crust, and top with fruit. Refrigerate and enjoy(if you’re like us, you can’t wait to dig in!) Approximately 20 servings, each with and estimated 3 net carbs!
ME Recipe: Cinnamon Chip Sunbutter Bark This tasty little concoction is easy to whip up and very satisfying. I often keep some of this in my freezer to snack on. It has a coconut base and is considered a healthy fat. This recipe can be modified in countless ways, by using different types of nut butters, chocolates, fruits, extracts and seasonings. Enjoy. This recipe is adapted from Tammy Credicott’s “Paleo Indulgences.” Ingredients:
• 1 cup coconut oil, softened (but not liquid)
• 1/4 cup sunbutter (sunflower seed butter)
• 2 TB coconut nectar or Truvia
• 1/2 tsp vanilla extract
• 1/2‐ 1 tsp cinnamon
• pinch sea salt
• 2 TB bittersweet chocolate chips Directions:
Add all ingredients ‐ except for the chocolate chips ‐ into a medium bowl and stir to combine well. Pour onto a parchment lined baking sheet and make sure it is in a uniformly thin layer. Sprinkle the chips over the surface. Place in freezer until the bark hardens, about 30 minutes. Break it up into pieces and enjoy! Store in a container in freezer.
ME Recipe: Healthy Mood-Boosting Fudge
Ingredients:
• 1 c Hazelnut Butter (or any kind of nut butter you prefer) • 1/3 c Coconut Oil • 1/4 c Raw Honey • 1/2 c Unsweetened Cocoa Powder • 1/2 tsp Vanilla Extract • Dash of sea salt
Directions:
Melt the first 3 ingredients together in a pan on low‐medium heat & stir. Then add cocoa powder, vanilla extract, & sea salt while stirring. Some additional options are adding coconut flakes or Enjoy Life chocolate chips. Once everything is melted together, transfer it to a small dish lined in wax paper and refrigerate for 2 hours. Before eating, let sit at room temp for a few mines to soften. Here, I topped with a little whipped cream and Barlean’s Omega‐3 chocolate
Not Your Nana’s Rice PuddingA comforting dessert is turned into a high protein post workout meal or delicious breakfast dish--a great substitute for the usual cereal and milk. DO AHEAD TIP: Cook the brown rice. Make the night before and let the flavors mingle, meld, and marry in the refrigerator overnight.Ingredients:
Directions:
1. In a small bowl, blend with an electric mixer 1 scoop of protein powder, cinnamon, stevia, vanilla, and almond milk until a smooth, thick consistency like frosting (aka “protein fluf”). If too dry, add and blend 1 tablespoon of almond milk at a time.
2. Add the pre-cooked rice, shredded apple, and currants to the protein powder mixture. Stir until all ingredients are blended.
3. Enjoy it cold. If you like it hot, microwave 30-60 seconds. Stir and microwave for another 30-60 seconds.
• 1 scoop protein powder• 1/4 cup unsweetened
almond milk, additional may be required
• 1 teaspoon vanilla• 1/4 teaspoon stevia
(optional)
• 3/4 teaspoon cinnamon, or to taste
• 1/2 to 3/4 cup pre-cooked brown rice
• 1/2 apple, cored and shredded
• 1 Tablespoon dried currants or raisins (optional)
Recipe: Autumn Apple Crisp This crisp is simple and easy, and perfect for fall days! Bring it to holiday parties and your friends and family will never know it is dairy and gluten free, healthy and relatively fat loss friendly. This recipe serves four, and can easily be doubled or halved. Ingredients
• 1 c oats • ½ c almond flour • ¼ c truvia • 1 TB cinnamon • 2 TB coconut nectar • ½ tsp butter extract • ½ tsp vanilla • ¼ c coconut oil • generous pinch salt • 2 large or 3 small honey crisp apples, cut into ½ inch cubes (can sub any
other tasty apple) Directions
Preheat oven to 350. Grab a 9 x 9 pyrex baking dish, and spray it with zero cal coconut spray oil. Cut up apples and place them in bottom of dish. In a medium bowl, combine all other ingredients. You may need to use your hands to fully incorporate coconut oil. Sprinkle topping over apples and bake in oven for 50‐55 minutes, until apples are soft and top is golden. Nutrition per serving Calories: 324 Fat: 22g Carbohydrate: 32g (9.5g fiber) Protein: 6.5g
Recipe: Blueberry "Ice Cream" Ingredients: 1 scoop protein powder (vanilla flavor) 3/4 cup frozen blueberries (mixed are also find) 1/2 cup frozen spinach 3/4 cup unsweetened almond milk 1 tsp vanilla extract Cinnamon Stevia to taste Place protein, berries and spinach into powerful blender (like a vitamix). Add about 1/2 of almond milk and blend a bit. Continue to add milk slowly and continue blending until smooth and to desired "ice cream" consistency. Tastes just like a McDonald's Blueberry milk shake but thicker :)
Coconut Macaroons Ingredients:
• 1 package unsweetened coconut • 4‐5 egg whites • 1‐2 TB liquid sweetener (coconut nectar, maltitol) • 2 tsp vanilla • 8‐10 oz dark chocolate
Preheat oven to 400 Mix all ingredients except chocolate together. Form golf‐ball sized balls and place on lightly greased baking sheet Bake until golden brown, roughly 15 minutes While macaroons are baking, melt chocolate on low heat on stove. Take macaroons out of oven, allow to cool for 10 minutes Roll macaroons in melted chocolate, place in fridge to chill Keep refrigerated
Healthy Chocolate Pudding Ingredients:
• 1 can coconut milk • 3 heaping TB cocoa • 1 TB erythritol, xylitol, coconut sugar or other sweetener.
Mix all ingredients in a large bowl until the lumps disappear. As the lumps disappear, the pudding will become thicker and thicker. You can enjoy immediately, or put in the fridge to set for 30 minutes for further thickness. Another option is to put in the freezer and enjoy as a frozen dessert. Makes 10 servings
Recipe: Low Carb Coconut Cake Ingredients:
• 12 egg whites • 8 egg yolks • 1 cup coconut flour • 1/4 cup coconut oil (melted) • 1/4 cup butter (melted) • 1 cup water • 3/4 cup erythritol (like Zero, get at Whole Foods) • 1/4 cup liquid maltitol or Coconut Nectar (like Joseph's, get at Whole Foods) • 1/2 tsp sea salt • 2 tsp vanilla extract • 1 tsp coconut extract • 1 tsp baking powder
Directions: Preheat over 350 F, grease a 9x13 pan Makes 12 servings
• In a medium bowl, beat 12 egg whites (use electric mixer) until it is thick/foamy and leaves small, soft peaks, set aside.
• In a large bowl, beat 8 egg yolks until smooth, then add coconut flour, melted coconut oil and melted butter, salt, water, erythritol, maltitol/nectar, vanilla and coconut extracts and mix all with a spoon.
• Slowly add foamed egg whites (break up into 3‐4 separate additions), and mix with spoon.
• Once all whites are mixed in, pour batter into greased up pan. • Bake 40 minutes, or until fork comes out clean in the middle. • Let cool completely and then cut into 12 servings, and serve.
Nutrition Facts Serving Size: 1 piece (makes 12 servings) Calories: 200 Fat: 13g (10g sat) Carb: 10g (6.5g fiber) Protein: 8g
Low Carb Sweet Potato Cream Pie Make crust:
• 1 cup almond meal or flour • ¼ tsp salt • 5 TB butter, chopped into small pieces • 1‐2 TB water
Directions:
• Combine almond flour and salt in a large bowl. • Add pieces of butter a little at a time until mixture is a course meal • Sprinkle 1 TB water at a time into mixture, using a fork to mix in until it’s
moist enough to hold together • Press mixture into bottom of a 9” pie pan, covering the bottom and 2/3 up
the sides • Bake on 425 until crust is a light brown, remove from oven
Make pie: Preheat oven 375 degrees F Makes 8 servings
• 3 cups cooked, mashed sweet potatoes • 3 TB butter, melted • 2/3 cup xylitol or erythritol sweetener • 1 tsp cinnamon • ½ tsp nutmeg • 1 ½ tsp vanilla extract • 3 whole eggs (medium) • ¾ evaporated skim milk
Directions:
• In a large bowl, combine sweet potatoes, butter, sweetener, spices, vanilla and eggs.
• Beat until mixture is smooth • Gradually add evaporated milk to mixture, beating until blended smoothly • Pour filling into piecrust • Bake at 375 for 40 minutes or until tooth pick comes out clean • Cool completely before serving
Recipe: Low-Carb Choco-Coconut Cookies Two of these cookies equals a serving. Great for after dinner or a mid‐afternoon snack Preheat oven 350 degrees F Spray 2 cookie sheets with zero‐cal cooking spray Ingredients:
• 2 cups almond flour • 1/2 cup coconut flour • 3 scoops chocolate whey protein (I like Jay Robb’s brand) • 1/2 cup oats • 1/2 cup xylitol sweetener, granules (or can sub in stevia) • 1 tsp baking soda • 1 tsp baking powder • 1/2 tsp salt • 1 cup liquid egg whites • 3/4 cup water • 1/2 cup dark chocolate chips
Directions: Combine all ingredients except chocolate chips in one large mixing bowl. Use a fork or wooden spoon to mix well, until all dry ingredients are moisturized. Should leave a thick texture, definitely not pourable. Fold in 1/2 cup dark chocolate chips. Spoon onto baking sheets in 1‐inch balls. Bake for 16 minutes on 350. Remove from sheets and let cool for 5 minutes before serving. Makes 36 cookies (18 servings) Nutrition per cookie: 80 cals 5g fat (1g sat) 6g CHO (2.5g fiber) 6g protein
Quintile Coconut Bars By Jillian Teta Quintile means “five”….these delectable bars have coconut in them a whopping 5 ways: coconut milk, flour, oil, nectar and shreds. I got inspired for this recipe while perusing the internet and found this website called “Elana’s Pantry” – link: http://www.elanaspantry.com/coconut‐bars/. Definitely go look it up She is devoted to low sugar, low carb, gluten free recipes. Coconut (in addition to bacon and roast beef) is one of my all‐time favorite foods and a superstar here at JillFit for baking and making super yummy treats. This recipe instantly caught my attention and that weekend I was in the lab (aka: kitchen) whipping it up and making it work. These babies were really easy to make – all that you need is a food processor and an oven. I found them to have a custard‐like texture and they tasted heavenly, not to sweet and full of good rich flavor. They were also so satisfying that I did not do my usual routine of eating every last bite. They can be served chilled, or warm with some coconut ice cream. I think a really great, decadent addition to the recipe would be ¾ cup dark chocolate chips or a drizzled layer of dark chocolate over the bars. Quintile Coconut Bars
• 3 eggs • 1 cup coconut milk • ⅓ cup coconut oil • ⅓ cup coconut nectar • 1 tablespoon vanilla • ⅛ teaspoon stevia (I used vanilla crème stevia drops, can also use regular
stevia) • ½ cup almond flour • 1 tablespoon coconut flour • 1 ½ cups unsweetened shredded coconut • ¼ teaspoon sea salt
1. Mix eggs, coconut milk, oil, nectar, vanilla and stevia in a food processor 2. Pulse in almond flour, coconut flour, shredded coconut and salt 3. Transfer ingredients into an 8x8 inch Pyrex baking dish 4. Bake at 350° for 30 minutes 5. Cool for ½ hour, then place in refrigerator and serve when chilled
Recipe: Clean Sugar Cookies These cookies are so awesome that when I bit into the first one, I practically shouted in triumph. They are modified from a recipe in the book “nourishing Meals” by Alissa Segersten and Tom Malterre. These are great for a dessert defense strategy. I wouldn’t even tell anyone they are clean – no one will notice anyway as they scarf them down This recipe is also fairly easy. You need a food processor and a rolling pin. Ingredients: Dry
• 1 ¼ c almond flour • 1 cup shredded coconut (unsweet) • ½ c arrowroot powder • ½ tsp baking powder • ¼ tsp baking soda • pinch sea salt
Liquid
• 6 T coconut oil • 4 T applesauce (unsweet) • 1 tsp vanilla extract • ½ tsp lemon flavoring • ½ tsp butter flavoring • about one dropperful of vanilla crème stevia drops
Directions: Combine dry ingredients in a food processor and blend until they are combined into a fine flour. Add the liquid ingredients, one at a time. A dough ball will form. Take the dough out, place in a bowl, cover and place in the fridge for an hour. Preheat the oven to 350F Take the dough out, and roll between 2 pieces of parchment. Roll it evenly to about ¼‐ 1/8 inch thickness. Using cookie cutters (I actually just used the top of a glass), cut out shapes from the dough and place on a cookie sheet sprayed with non‐stick coconut spray, or lined with parchment paper. Depending on how thin you roll, this will yield 15‐24 cookies. Bake for about ten minutes, until golden brown. Cool on a wire rack. After cool, I recommend placing them in the fridge or freezer to optimize texture. They defrost in minutes. Serve with glee
ME Recipe: Protein-Packed FudgesiclesIngredients:
• 2 scoops chocolate whey protein powder• 1 1/2 cup unsweetened almond milk or coconut milk• 3 tbsp unsweetened cocoa powder • 2 tsp dehydrated cofee granules or 2 tbsp prepared cofee• 1 avocado, very ripe, but not brown• 3 drops stevia (or to taste)
Directions:
1. Combine all ingredients in a blender and blend until smooth.
2. Pour mixture into freezable molds and freeze 3-5 hours to eat, depending on the size of your mold. If you don’t have popsicle molds, line a muin tin with paper cups or use plastic cups. Add popsicle sticks after they’ve been in the freezer for 2-3 hours. This will help with keeping the popsicle sticks straight in the popsicles.
3. Once frozen, let set 4-5 minutes to loosen from molds.
4. Eat and enjoy!
ME Recipe: “Crockpot Apple Cobbler”
By: Vanessa Burgess Ingredients:
• 2‐3 cups peeled & chopped Granny Smith Apples • 2c (raw measure) old‐fashioned rolled oats (I like Bob’s Red Mill the best) • Cinnamon • < 1/4c honey • 4 tbsp full fat coconut milk (from can) • 1 tbsp real butter
Directions:
o Combine all ingredients in a large bowl, making sure everything is distributed evenly
o Transfer to crockpot, cover, and cook on lowest setting for around 4‐5 hours (times will vary depending on how you like your apples)
o Be sure to stir once or twice while cooking
Miscellaneous
“Healthier” Cobb Salad Ingredients:
o 3‐4 cups romaine lettuce, chopped o 1 chicken breast, cooked and cubed o 1 hardboiled egg, sliced o 2 slices turkey bacon, chopped o ½ tomato, chopped o 1/8 cup blue cheese crumbles (optional)
Combine all ingredients Add 2 tbsp balsamic vinaigrette and toss, serves 1.
Raspberry Cooler Drink (Low Carb) Makes 3 cups Ingredients:
• 1 cup raspberries (frozen or fresh) • 1 ½ cups water • ¼ cup heavy cream • ½ tsp vanilla extract • 1‐2 cups ice cubes (to desired thickness) • Sweetener: 2‐3 TB xylitol or liquid stevia to desired sweetness
Directions:
• Combine raspberries, water, cream and vanilla in a blender or food processor until smooth
• Add ice cubes, one at a time until desired consistency is reached • Add xylitol or stevia to desired sweetness
Nutrition per cup: 130 calories 8g fat 6g carb (3g fiber) 1g protein
Recipe: Mexican Ground Turkey Mix for Tacos, Fajitas, Taco Salads and more…. By Sara Baker I belong to a CSA (Community Supported Agriculture) in the summer. I am therefore picking up tons of peppers and onions every week. The best way to use these in my opinion is either in a taco salad or a stir‐fry. With the less expensive organic ground turkey at Costco now, I am often making taco and fajita style meat to use throughout the week. Traditional taco spice mixes found at the store are loaded with sodium. Below is a low sodium version that is just as flavorful. You can throw this mix into a salad and top with grilled onions and peppers, or use with a few corn tortillas.
Ingredients:
• 4 cloves of garlic • 1.5lb organic ground turkey • 1 tsp cumin • black pepper to taste • 1/2 tsp onion powder • ¼ tsp sea salt • ¼ tsp paprkia • ½ chile powder • ½ tsp oregano • ½ cup water • Hot sauce to taste
Directions:
Heat pan over medium high heat. Add garlic and saute until soft. Add turkey. Using spoon break turkey into small pieces and cook for 3‐4 minutes or until meat starts to brown. Mix all spices in small bowl. Add spices to turkey mixture and stir to combine. Add water and bring to a simmer. Cook until water has evaporated and turkey is cooked through. Use for taco salads, fajitas and more!