Simple Refried Beans
1 can organic black beans
3 cloves garlic, minced
olive oil
Simply
heat the olive oil till warm over medium heat. Add garlic and cook
until light brown and fragrant. Add black beans with liquid. Mash with a
potato masher till fairly creamy but still with pieces of beans. Heat
till heated through.
Roasted Tomatillo Salsa
1 lb. tomatillos, husked and rinsed
4-5 serrano chilies
1 white onion, sliced ¼ inch thick
3-5 garlic cloves, peeled
½ c water
1/3 c chopped fresh cilantro, loosely packed
1 t (about) salt
1 t sugar (optional)
Place tomatillos
and serannos on broiler pan. Broil 4” from heat for about 5 minutes (3-4 for serranos). Flip over
and bake about 4-5 minutes more (3-4 for serranos). Remove and let cool.
Turn oven down to 425 degrees.
Lay onions and garlic on cookie sheet. Roast
about 15 minutes, stirring gently every couple of minutes. Cool to room
temperature.
In a food processor or blender,
pulse onions, garlic and serranos until finely chopped. Scoop
mixture into a large bowl. Coarsely
puree the tomatillos with their juice. Stir them into chilies. Stir in enough
water to desired texture. Stir in cilantro.
Taste and season with
salt. Keep in fridge for 5 days or freeze.
Cucumber Salad (Spicy as you want it)
3 Persian cucumbers, thinly sliced
1/3 cup water
1/3 cup vinegar
1 shallot, finely chopped
1 serrano, Thai, or jalapeno, finely chopped (seeds and membranes removed to lessen spiciness)
24-36 drops stevia (or 1/4 cup sugar if you prefer)
Mix all together. Chill and serve. So good and refreshing!
Peanut Shrimp
24 large shrimp (31/40 count)
4 T PB2 (or 2-3 T peanut butter)
1 1/2 T rice wine vinegar
2 t garlic chili sauce
1 t dark sesame oil
4 drops stevia
1/4 - 1/2 t ginger powder
1/4 - 1/2 t garlic powder
1-3 T water
Combine all ingredients except shrimp and water. Add water to desired consistency. Should be like a thin paste. Add shrimp and stir to coat. Broil or fry in pan. I pan fried it so it would keep more of the sauce. ;-)Eat with noodles, rice, or cucumber salad!
Single Serve Bread Pudding
1/4 cup milk of choice
1 egg
1 egg white
1/2 t baking soda
1/2 scoop vanilla protein powder
1 packet stevia
cinnamon
nutmeg
cloves
vanilla
2 slices Julian cinnamon raisin bread, cut into cubes
Optional: chopped nuts, dried fruit
Preheat oven to 350. Whisk all ingredients together very well except bread, nuts and dried fruit. Cut bread into cubes. Spray oven-safe bowl with cooking spray. Pour a little of the liquid in the bottom of the bowl. Place bread cubes, nuts and dried fruit if using in the bowl. Pour remaining liquid over and smash bread down so all is submerged under liquid. Place in oven and bake at 350 for 20-30 minutes. Remove and let cool. Serve with nut butter or sugar free syrup if that's your thing. This is sooooo delicious! YUM!!!!
Thai Chicken Mini Meatloaves
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| Thai Chicken Mini Meatloaves |
1 pound ground chicken
1/2 red pepper, finely diced
1/4 pound haricot verts (or regular green beans), finely chopped
3-4 serranos, finely chopped
1 cup cooked brown rice
2 droppers (about 36 drops) stevia
4 cloves garlic, pressed
2 T dried basil OR 4-6 T fresh basil
4 T fish sauce OR lite soy sauce
2 egg whites
Preheat oven to 375 degrees. Spray muffin tin with olive oil spray. Place mixture in muffin tins, dividing evenly between 12 muffins. Cook at 375 for 30-40 minutes. Remove and cool. These freeze really well and travel really well.
Cilantro Shrimp
1 pound shrimp, peeled, deveined, tail removed
1/4 cup chopped cilantro
1 t olive oil
1 jalapeno, finely chopped
3 green onions, chopped
3 garlic cloves, pressed
Mix all ingredients except shrimp together. Add shrimp and mix well. Heat saute pan sprayed with cooking spray on medium high heat. Add shrimp and cook for about 3 minutes or just until pink.
* I had this for lunch today on a spelt tortilla with avocado spread on it and this shrimp inside. It was fantastic!!
Fresh Fennel Mint Salad
1 fennel bulb, washed, cored and thinly sliced or julienned
8-12 fresh mint sprigs, leaves only, chiffonade
1 shallot, thinly sliced
1/2 - 1 lemon, juiced
sea salt
fresh ground black pepper
2-4 drops stevia (or 1 - 1 1/2 t sugar)
Mix all together and serve. Delicious and refreshing!
Steamed Dragon Tongue Beans (or Green Beans)
 |
| Steamed Dragon Tongue Beans |
1 pound dragon tongue beans (or green beans) washed and trimmed
1/2 T olive oil
1-2 garlic cloves, pressed
1-2 t crushed red pepper
1/2-1 t dried basil (1 1/2 - 3 t fresh)
sea salt to taste
Steam beans for about 3-4 minutes (for crispy) or longer for softer. Remove from steamer and place in bowl. Add olive oil and garlic and toss. Then add red pepper and Garlic Gold Parmesan Nuggets and toss. Season with sea salt. Serve warm.
Tortilla Soup
 |
| Tortilla Soup |
ALL INGREDIENTS BEFORE STARTING!!!!
12 6" yellow corn tortillas
1/2 cup vegetable oil plus additional for frying tortillas
1/4 cup chopped leek (white part)
1 T ground cumin
1 T paprika
1 t New Mexico chili powder
1/2 t cayenne
1/2 t ground coriander seeds
2 cups chopped onion
1/4 cup chopped celery
6 garlic cloves, chopped
4 cups chopped tomatoes (about 3 lbs) - I used canned because I was lazy but it's definitely better with fresh!
2 T chopped fresh cilantro
3 bay leaves
8 cups chicken stock
Accompaniments:
diced grilled chicken breast (or rotisserie)
freshly grated cheddar or cheese of your choice
diced avocado
fresh cilantro
remaining tortilla strips
Cut tortillas into 2" x 1/4" strips. In a 10-12 inch skillet heat 1/2 inch oil over moderate heat until hot but not smoking and fry tortilla strips in 4 batches, stirring occasionally, until pale golden and crisp, about 1 minute. Transfer strips to paper towels to drain.
Rinse and drain leek. In a 7-8 quart heavy kettle cook 3/4 tortilla strips with cumin, paprika, chili powder, cayenne, and ground coriander in 1/2 cup oil over moderate heat, stirring frequently for 3 minutes. Add leek, onion, celery, and garlic and cook, stirring for 3 minutes. Stir in tomatoes, chopped corieander, bay leaves, and stock. Bring soup to a boil. Reduce heat. Cover and simmer for 1 hour.
 |
| Mmmmm....tortilla strips! |
 |
| Soup before simmering |
Ladle soup into bowls and add accompaniments as desired. I personally used a lot of chicken.
*Can be made 3 days in advance or make and freeze. This soup freezes incredibly well!
Simple Guacamole
 |
| Simple Guacamole |
3 avocados, pitted and diced
About 1 jalapeno, seeded or not, to taste and finely chopped
1 green onion (I usually use red onion but I didn't have one), finely chopped
1 garlic clove, pressed
1-2 T cilantro, chopped
juice of 1 lime
sea salt to taste
Mix all together in a bowl and serve. I like the salsa chunky but you can smash the avocadoes with a fork if you like it smoother.
Easy Roasted Veggie Soup
 |
| Veggies in pan ready for the oven! |
20 stalks celery, roughly chopped
2 jalapenos, roughly chopped
6 cloves garlic
3 onions, roughly chopped
7 small zucchini, roughly chopped
1 bag frozen artichokes hearts (thawed in a bowl of water)
1/2 lb frozen green beans (thawed in a bowl of water)
2 t olive oil (optional)
Mix all together in one or two roasting pans. Roast for about an hour stirring every 15 minutes or so.After they've cooled I just puree them all in a food processor. For soup, just add chicken or vegetable broth to desired consistency. Heat and add protein if desired. So delicious and simple!
Quick Zesty Tomato Meat Sauce
1 lb. ground turkey, chicken or beef
1 can tomato sauce (15 oz)
1 can diced tomatoes - no salt added (15 oz)
2-6 cloves garlic, finely chopped
1-2 shallots or 1/4 medium onion, finely chopped
Zesty blend seasoning (garlic & herb)
Red pepper flakes
Basil
Oregano
Fresh ground black pepper
Sea salt
Saute onion and garlic over medium heat in about 1-2 teaspoons olive oil. Remove from pan. Brown meat until cooked through. Add tomato sauce, tomatoes, garlic and shallots/onions. Season with Zesty Blend, basil, oregano, red pepper flakes, sea salt and pepper. I use quite a bit of seasoning. I like FLAVOR! Simmer for about 20-30 minutes till full flavor is reached. Serve over pasta or spaghetti squash. Top with fresh grated parmesan if desired. Super fast and super easy.
Shake Cake
by Stems on Figure Athlete
2.5 scoops vanilla protein (I use Beverly Int'l - Muscle Provider)
1.5 cups raw oats
3 egg whites or(3/4 cup whites)
1.5 cups crushed pineapple (in its own juice)
1/3 cup no sugar added apple sauce
4 T chopped walnuts (sometimes I omit this)
1 T baking powder (I omit this sometimes too)
1/2 T cinnamon (or more)
1/2 tsp vanilla extract (or more)
Spray baking pan, mix above and pour into pan and bake at 350 for about 20-30 mins. I usually use this recipe for a cake so the above breaks down into 4 servings in an 8x8 pan.
For variety or for extra carbs, add 1 peeled and sliced apple (peel and slice apple and in small bowl sprinkle 1 tsp cinnamon and 1 packet splenda over the apples,spread 1/2 of the batter mix into the pan and layer 1/2 of the apples, then pour the rest of the batter in and top with the remaining slices of apples and bake as instructed above).
Pork Chops and Smoky Spicy Mashed Cauliflower
1 head cauliflower
1/3 brick Almond Jalapeno Jack Cheese (from Lisanatti), shredded
2-4 T almond milk
1 jalapeno
1/2 cup cottage cheese
4 large garlic cloves (or 6 small cloves)
1) Break cauliflower off stem. Steam in basket over simmering water for 10-14 minutes until very tender.
2) Turn broiler on. Place jalapeno and garlic cloves on foil and put under broiler. Broil a couple 1-4 minutes, checking and pulling out when they are light brown. Jalapeno can get a little more char on it. The char will make the final product smokier.
3) Place steamed cauliflower, 1/4 - 1/3 of the jalapeno, garlic, cheese, cottage cheese and almond milk in food processor. Run processor until smooth. If too thick, just thin out with more almond milk. Taste and adjust for spiciness. Add more jalapeno if needed and run processor again until well mixed.
Quick and Easy Pesdaco Veracruz
 |
| Quick and Easy Pescado Veracruz |
About 2 pounds white fish (I used tilapia)
2 cups Red Roasted Tomato Salsa (or even store bought salsa)
1/2 - 1 cup sliced green olives (I used Spanish)
1-2 tablespoons capers
Spray bottom of 9x13 baking dish with olive oil spray or Pam. Place fish in bottom of pan (may overlap). Mix remaining ingredients together. May add water but remember that the fish will make its own liquid. Bake in 350 oven for about 20 minutes, just until fish flakes easily with a fork. Serve with brown rice and grilled zucchini.
Red Roasted Tomato Salsa | |
| Red Salsa |
4-8 jalapenos (I used 3 jalapenos and 4 cayennes)
1 onion, sliced in thick slices
6-8 garlic cloves, peeled
2/3 cup cilantro, finely chopped
1/2 cup water
2 teaspoons sea salt or to taste
1 T red wine vinegar or to taste (optional)
Place tomatoes and jalapenos whole on a broiler pan or cookie sheet. Broil about 4 inches from heat for about 6-12 minutes turning once, just until charred. Remove. Separate sliced onion and place on a cookie sheet with the garlic cloves. Roast for about 15 minutes at 425.
Place jalapenos, garlic and onion in food processor and pulse till fairly finely chopped. Remove to a bowl.* Place tomatoes and all their juices in food processor (may have to do in 2 batches). Coarsely puree. Remove to same bowl. Add just enough water for right consistency. Add salt to taste. Add vinegar to taste. Serve immediately or refrigerate and use in a week or freeze for whenever! ENJOY!!
** NOTE: You may want to place the tomatoes in a bowl and then add the jalapeno garlic mixture to desired spiciness. That way you don't make the salsa too spicy for your taste. **
Kamut Salad with a KICK
 |
| Kamut Salad with a KICK |
1 cup kamut
3 cups water
1/2 teaspoon salt
1 tablespoon garlic, chopped (about 5 cloves)
1/4 cup olive oil
1 large bunch of fresh mint (or 1 pkg if buying at local supermarket)
1 or 2 jalapeño peppers, with the stem cut off (I used 1)
2 serrano peppers, with the stem cut off
3 scallions, roughly chopped
1/2 bunch of cilantro, trimmed and chopped
1 teaspoon salt
1/3 cup fresh lemon juice
1 English cucumber, peeled and diced into 1/4-inch pieces
1 pint cherry tomatoes, cut in half
1. Rinse kamut in cold water then drain. Place in saucepan, cover with water and let soak about 8 hours or overnight. Drain and return to saucepan and add 3 cups water. Bring to a boil, cover, and simmer for about 30-60 minutes. Remove from heat and let sit overnight to absorb as much water as possible. The more water, the puffier the kamut.
2. Heat the oil in a sauté pan and add garlic to the hot oil. Stir just until heated. Allow oil to cool.
3. To make the dressing place the mint, peppers, scallions, cilantro, salt, and lemon juice in a blender. Blend on high. Slowly pour the oil and garlic in the blender to emulsify.
4. Add the cucumbers and tomatoes to kamut then add the dressing and mix.
5. Refrigerate until served. May mix in any protein just before serving.
This is a spicy salad bursting with flavor!
Jamie Eason's Chicken Meatloaf Muffins
1/2 tsp. ground cumin
1/2 tsp. dried thyme, crushed
2 tsp. dry yellow mustard
2 tsp. black pepper
2 tsp. McCormick’s Chipotle Pepper Spice (spicy, but key to the recipe)
1 tsp. salt
1 cup quick cooking oats
2 cloves garlic, minced (or 2 tbsp of garlic powder)
1 small onion, finely chopped (I get the pre chopped version or even the frozen - thawed)
2 stalks celery, finely chopped
3 egg whites
1 1/2 - 2 lbs. ground chicken breast (I use 3 packages)
Preheat oven to 375 degrees.
In a large bowl, add cumin, thyme, yellow mustard, black pepper, McCormick’s Chipotle Pepper Spice, salt, oats, garlic, onions and celery. Mix until well combined. Next add the ground chicken and egg whites and mix with your hands until evenly distributed. Make racquetball size portions and place in muffin tins, sprayed with non-stick spray. Bake for 40 minutes.
Yields about18 muffins
Nutrition: 1 muffin
78 calories
2 g fat
4 g carbs
11 g protein
Servings are usually 2 for women and 4 for men.
~When I made these I only used about 1 1/4 lb ground chicken and kept all other ingredients the same. And next time I might even add more of the seasonings for even better flavor.
Cinnamon Danish with Toasted Almonds & Caramel
Cinnamon Danish with Toasted Almonds and Caramel (A Frankenfood Concoction)
So this was spawned off of the Chocolate Protein Cake recipe and I have to say that I'm very pleased with the result. I know it's not totally carb free but 1 T coconut flour only has 30 calories, 1 gram fat, 4 g carbs, 1 grab protein.
3/4 scoop protein (I used Muscle Gauge Cinnamon Bun)
1 T coconut flour
1/4 t baking soda
1/8-1/4 t granulated stevia
2 egg whites
1 T applesauce
2-4 Capella drops (cinnamon danish swirl)
water
1 T sliced almonds, lightly toasted
1-2 T Walden Farms caramel dip
Mix all together in a mug and microwave for 1-2 minutes. Remove and run knife around edge of cake. Empty onto plate. Cut in half. Heat desired amount of caramel dip and spread on top of cake then sprinkle almonds over. Yummy!
3/4 scoop protein (I used Muscle Gauge Cinnamon Bun)
1 T coconut flour
1/4 t baking soda
1/8-1/4 t granulated stevia
2 egg whites
1 T applesauce
2-4 Capella drops (cinnamon danish swirl)
water
1 T sliced almonds, lightly toasted
1-2 T Walden Farms caramel dip
Mix all together in a mug and microwave for 1-2 minutes. Remove and run knife around edge of cake. Empty onto plate. Cut in half. Heat desired amount of caramel dip and spread on top of cake then sprinkle almonds over. Yummy!
Zucchini Pancakes
Pancakes (2 servings - about 15 pancakes):
2 zucchini, grated
2 tablespoons red onion, grated
3 egg whites
1/2 cup oat flour
1 teaspoon baking powder
salt and pepper to taste
Mix all together well. Heat skillet over medium high heat and spray with olive oil spray. Drop by heaping tablespoon spreading into a circle with back of spoon. Cook about 2 minutes or so then flip and cook about 2 minutes on other side or until golden brown. Serve warm with dipping sauce.
Dipping sauce:
rice vinegar
low sodium soy sauce
Optional: chopped green onions, sesame seeds
Mix about equal parts together. Add green onions and sesame seeds if desired.
Thai Basil Chicken
7 Serrano chilies (this is a pretty spicy amount)
6 cloves garlic
1 lb ground chicken or turkey
18 drops stevia
2 T fish sauce (can substitute low sodium soy sauce)
1 red bell pepper, julienned
1/2 lb green beans
1 pkg (4 oz) basil
Mince garlic & chilies together. Fry in oil over high heat. When garlic starts to brown, drop chicken in. Stir constantly breaking up chicken. Keep stirring till all the juice is gone. Add stevia and fish sauce. Add red peppers and green beans. Put lid on pan for a few minutes to let veggies steam a little. Add basil. Quickly turn over a few times to mix basil with meat. Serve hot with rice.
Additionally you may want to make an over easy egg to put on top if you like that runny yoke thing. It adds some good flavor!
Kabocha PB2 Spread
1/4-1/2 cup baked kabocha
4 drops stevia
1 T water
2 T PB2
Process together in food processor or blender. (Should have an apple butter consistency.) Spread on anything you desire...even CARDBOARD!!! LOL!!
Kabocha Oat or Spelt Protein Waffles
1/2 cup baked kabocha
1 scoop protein powder
3 egg whites
1/2 t baking powder
1 t vanilla
1/2 - 1 tablespoon cinnamon
1/4 cup oat or spelt flour
Blend all together in blender or food processor. Check sweetness and if not sweet enough add stevia or sugar substitute of choice. Pour in preheated and sprayed waffle iron. Remove when cooked through. Optional: Spray with I Can't Believe It's Not Butter Spray or spread nut butter on top and/or sugar free pancake syrup. Or Kabocha PB2 Spread. However you want it...it's yours! Make it your own! LOL!
Makes 1 serving
Makes 1 serving
Mussels on Bed of You Choy
6-10 garlic cloves
purple basil
2 T low sodium soy sauce
Optional: olive or canola oil
Bunch of you choy or baby bok choy (hard stems removed)
Saute garlic in pan sprayed with olive oil spray or optionally saute in about 1/2 - 1 tablespoon oil till fragrant and light brown. Add mussels and put lid on pan. Steam for 1 minute. Remove lid and add soy sauce and basil. Stir to mix and gather flavor (maybe 1-2 minutes). Be careful not to overcook them or they will be tough. Remove mussels from the pan.
Saute garlic in pan sprayed with olive oil spray or optionally saute in about 1/2 - 1 tablespoon oil till fragrant and light brown. Add mussels and put lid on pan. Steam for 1 minute. Remove lid and add soy sauce and basil. Stir to mix and gather flavor (maybe 1-2 minutes). Be careful not to overcook them or they will be tough. Remove mussels from the pan.
Deglaze pan with a little water and add you choy or bok choy. Put lid on and steam 1 minute. May season with more soy sauce or maybe chili garlic sauce. Place in bowl. Remove mussels from shells by sliding fork underneath. Place on top of you choy "bed". That's it. Simple and delicious and very nice for a change.
Lem-O-Barbatcha Shake
1 cup stewed rhubarb
1 scoop Metabolic Drive vanilla protein
1/4 cup unsweetened vanilla Almond Breeze
1/2 T matcha green tea powder
Rind of 1 lemon, grated
6 ice cubes
1-2 oz water
Blend and then enjoy!! Ah...ah....ah....ah......!!!!! Refreshing, light, tasty, tasty!!!
Mushroom, Zucchini and Tomato Oatmeal "Risotto"
1 shallot, finely minced
2-4 cloves garlic
1 cup rolled oats
1 cup vegetable or chicken stock
1 cup water
Basil - fresh if you have it
Oregano - fresh if you have it
5 mushrooms, chopped
1 zucchini, chopped
2 tomatoes, chopped
Optional: Garlic Gold Parmesan Nuggets and/or 2 T olive oil
Saute shallot and garlic in pan sprayed with cooking spray over med high heat. Add oats and let them toast a little. Add stock, water, basil and oregano and bring to a boil. Reduce heat and simmer for 5-10 minutes or to desired consistency.
In a separate sprayed skillet, saute mushrooms, zucchini and tomatoes seasoned with some garlic powder until desired texture. For me that's still a little crunchy on the zucchini.
"Bruschetta" Breakfast Pizza
5 egg whites
1-2 roma tomatoes, chopped
5 walnut halves, broken into pieces OR 1 teaspoon olive oil
Bruschetta seasoning
1 teaspoon Garlic Gold Parmesan Nuggets
1/2 cup cooked oats (1/4 cup uncooked)
Make egg white "crust": Heat small skillet sprayed with olive oil spray on medium high. Beat egg whites together and pour in pan. When bottom is lightly browned, slide spatula under and "flip" egg white over. Some whites will remain in pan but will cook when flipped. When other side has browned flip one more time to cook edges of egg. Transfer from pan to plate.
Grind a couple of grinds of sea salt. Spread oatmeal on top of egg whites. Place tomatoes and walnuts (or olive oil) on top of oatmeal. Season with bruschetta seasoning and Garlic Gold. DELISH!! Eat up!
Erin's Sweet-Tart Rhubarb Shake  | ||
Erin's Sweet-Tart Rhubarb Shake |
Erin's Sweet-Tart Rhubarb Shake
1 scoop protein powder (Metabolic Drive Vanilla)
6 ice cubes
1 - 1 1/2 cups crockpot stewed rhubarb
1/4 - 1/2 cup unsweetened vanilla almond milk (Almond Breeze)
1-2 oz water
Just blend up and because of the rhubarb you get a nice thickness to the shake. Wow! It's DELISH!!
Erin's Ice Blended Mochanut Coffee
 |
| in's Ice Blended Mochanut Coffee |
1 scoop protein powder
1/2 cup water (although next time I would definitely make it with unsweetened almond milk)
10-16 ice cubes
1 T instant coffee granules
1 T cocoa
1-2 T Sugar-free Torani Hazelnut syrup
Blend together well. Drink it up. This actually made about a glass and a half of delicious yumminess!!!!
1 cucumber, diced
1 shallot, finely minced
1 tomato, finely diced
1 jalapeño or serrano peppers (to taste), seeded if desired and finely chopped
1/4 cup chopped cilantro
2 teaspoons fresh lime juice
1 teaspoon red wine vinegar
1 tablespoon extra virgin olive oil
3/4 cup cooked brown rice couscous OR quinoa
Mix all together but the couscous. Season with sea salt if desired. Add couscous (or quinoa) and stir. Let it sit for at least an hour. Mine sat for a good 13 hours or so. I added broiled shrimp cut in small pieces. I didn't take a picture of that but I should have. DELISH!!!!!
Spicy Broiled Shrimp
1 pound raw shrimp, shelled and deveined
1-2 teaspoons paprika
1/8 - 1/4 teaspoon cayenne
2 cloves garlic, pressed
olive oil, optional
Mix paprika, cayenne and garlic together. If using olive oil add that and make a paste. Add shrimp and mix well. Broil for about 2 minutes per side.
Couscous and Mushroom Stuffed Ronde de Nice
1 cup cooked brown rice couscous (Lundberg brand)
1 - 1 1/2 cup finely chopped mushrooms
2 T shallots
2 garlic cloves
2 T parsley
salt and pepper
4 ronde de nice squash
1. Cut the tops off the squash. Scoop out insides with melon baller or just a spoon. Chop and reserve insides. Put in baking pan and spray insides and lids with olive oil spray. Place tops on squash and bake at 350 degrees for about 20 minutes. Squash should be tender but still firm enough to hold shape.
2. While squash is cooking, saute shallots and garlic in pan sprayed with olive oil spray for about 30 seconds. Add mushrooms and reserved squash pieces. Stir in parsley, salt and pepper to taste. Then add couscous and mix all together just till mixed.
3. Place mushroom couscous mixture in squash, packing in so most of it fits in the cavity with only a little spilling out. Put lid on or off to the side. Serve immediately. If serving later, reheat in microwave or in oven at 350 just till heated through.
Spiced Yellow Squash Soup
2 pounds yellow squash, trimmed and roughly chopped
1/2 yellow onion, chopped
1/2 cup vegetable or chicken broth
1 1/2 cup water
1/4 teaspoon red-pepper flakes
1/4 teaspoon red-pepper flakes
1 teaspoon cumin seeds, toasted and ground
1/2 teaspoon coriander seeds, toasted and ground
1/4 teaspoon ground turmeric
Salt and freshly ground black pepper
Juice of 1 lime
1. Combine the squash, onion, broth, water, red pepper, cumin, coriander, and turmeric in a pot. Bring to a boil, then simmer, covered, until the squash is very tender, about 20 minutes.
2. Once the squash has cooled, purée it in a blender on high till smooth, about 1-2 minutes. Pass through a fine-mesh sieve. When completely cool, season to taste with the lime juice, salt and pepper. This recipe is meant to be served cold but you could also serve it hot.
Optional: dollop of yogurt or light sour cream, drizzle of olive oil or MimicCreme.
1/2 teaspoon coriander seeds, toasted and ground
1/4 teaspoon ground turmeric
Salt and freshly ground black pepper
Juice of 1 lime
1. Combine the squash, onion, broth, water, red pepper, cumin, coriander, and turmeric in a pot. Bring to a boil, then simmer, covered, until the squash is very tender, about 20 minutes.
2. Once the squash has cooled, purée it in a blender on high till smooth, about 1-2 minutes. Pass through a fine-mesh sieve. When completely cool, season to taste with the lime juice, salt and pepper. This recipe is meant to be served cold but you could also serve it hot.
Optional: dollop of yogurt or light sour cream, drizzle of olive oil or MimicCreme.
Barbecued Pork Chops
(Minus the Barbecue)
1/4 t sea salt
1 t paprika
1 t chili powder
3/4 t garlic powder
3/4 t ground cumin
1/4 t dry mustard
1/8 t ground allspice
1/8 t cayenne
4 (6-ounce) pork chops, trimmed
cooking spray
Combine first 9 ingredients. Rub over both sides of pork. Heat broiler. Place on foil-lined pan sprayed with
cooking spray (or use the Reynolds Quick Release Non-Stick Foil). Broil 2 minutes then turn over and broil
2 minutes more. Keep cooking until cooked through. Mine took only 2 more minutes so 6 minutes total.
cooking spray (or use the Reynolds Quick Release Non-Stick Foil). Broil 2 minutes then turn over and broil
2 minutes more. Keep cooking until cooked through. Mine took only 2 more minutes so 6 minutes total.
Crockpot Stewed Rhubarb
7 stalks rhubarb
1/2 cup water
1 cinnamon stick
vanilla extract
stevia
Just Like Brown Sugar (or other brown sugar substitute)
Chop rhubarb into 1/4 - 1/2 inch pieces. Throw in crockpot with cinnamon stick and stevia. Turn on low and leave it for at least 6 hours. I left mine for about 12 hours or so. I stirred and added more stevia a couple of times. Turn off crockpot and add Just Like Brown Sugar and vanilla to taste. Stir it up.
I put this in the fridge in the morning. After my workout at night I ate a good cup of it since I opened it up to taste it and the flavor had improved even since then. Really, really good. I'm going to have to buy more rhubarb so I can make it again maybe tonight or tomorrow.
Oil Free Tabouli
2 tomatoes, seeded and finely chopped
1 cup chopped green onions (about 8)
2 cups chopped flat leaf parsley (I used the stems for volume and I like the crunch)
1 cup onion, chopped finely
6-8 sprigs mint (leaves only)
1/2 - 1 t sea salt
1/2 cup lemon juice (about 2 lemons)
zest of 1 lemon
1/2 t cayenne
Just mix all together and adjust salt to taste. Refrigerate and let flavors meld for a few hours. It's better when the flavor have a chance to meld.
If you want to you can add 1/4 cup dry bulgur (soaked = 1/2 cup) and 1/2 cup olive oil.
It was a lot of chopping and yes, you can make it in a food processor but you have to be really careful not to over grind and make it a puree. NOT the texture you're going for here!
1 lb large shrimp, peeled
3 large garlic cloves, minced
2 T minced fresh ginger
1 jalapeno pepper, seeded and minced
6 T minced cilantro
3 green onions, thinly sliced
1/2 cup Thai peanut sauce (store bought or my version below*)
1/4 cup dry bread crumbs** (crumbs from 1 slice Ezekiel)
For slaw:
1-2 t fresh lime juice
1 T rice wine vinegar
1 T water
3-4 drops stevia
1 16 oz bag cole slaw mix (most carrots removed)
In a food processor, blend 1/3 of the shrimp into a paste. Add remaining shrimp, pulse until finely chopped. Transfer to a bowl. Add garlic, ginger, jalapeno, 4 tablespoons cilantro, 2 green onions, 1/4 cup peanut sauce, and bread crumbs. Combine with a fork. Divide into 4 portions. Pat with fingertips to flatten to about 4 inches wide.
Whisk remaining peanut sauce with lime juice, rice wine vinegar,stevia and water. Mix slaw with remaining onion and cilantro; toss with dressing. Refrigerate. Toss every once in a while as slaw will “wilt” a little as the sauce gets absorbed.
Heat pan on medium and spray with nonstick spray. Add patties to pan and cook about 4 minutes per side. If making shrimpballs, place in pan and turn to brown all sides about every 30-60 seconds. They need to cook longer than the burgers, about 10-12 minutes total.
For you lucky grill people: Put burgers on hot grill. Cover and cook, turning only once, until opaque throughout, about 3 1/2 to 4 minutes per side.
Put 1/4 of the slaw on/in dish and then place burger on top. Or you could serve the burger in a pita with slaw as condiment. Eat it up! Yummy!
I made half of this recipe into 2 burgers and the other half into about 12 shrimpballs. I plan on having them with maybe some shirtaki or kelp noodles. Not sure yet. But they sure are cute!
*Thai Peanut Sauce
3 T peanut butter
1 1/2 T rice wine vinegar
1 t garlic chile sauce
1 T sesame oil
4 drops stevia
1-3 T hot water
Mix all together but hot water. Add hot water 1 tablespoon at a time to incorporate. Using all 3 tablespoons makes exactly the right amount for the Thai shrimp burger recipe.
**For bread crumbs, leave a slice of bread out overnight or you can just leave it for a couple of hours or so in an unheated gas oven till dry. Grind in food processor or blender.
Pico de Gallo
2 roma tomatoes, chopped
1 very small red onion, chopped finely
1/2 jalapeno (seeds and membrane to desired heat), chopped very finely
2 T cilantro, chopped
sea salt
Mix all ingredients. Add salt to taste. Make sure to add enough salt since it definitely makes a difference in the flavor!
Put it on anything you want - eggs, fish, chicken...anything! Enjoy!
Sesame Kale with Tilapia
1 bunch kale
1 t olive oil
3 garlic cloves, minced
1/8 - 1/4 t cayenne
2 t sesame oil
2 t sesame seeds
Cut kale off the stems. (You don't have to do this but it takes away a LOT of the bitterness.) Then cut in fairly equal size pieces. Put in salad spinner and wash and spin dry. If you don't have a salad spinner don't worry about it. Just wash really well in cool running water and shake dry.
Heat olive oil over medium heat. Add garlic and cayenne and stir for about a minute. Add kale and stir again. Add 2-3 tablespoons of water. Stir again. Cover with lid. Let steam for about a minute or 2 until desired texture. Pour all into a bowl. Pour sesame oil over and sprinkle sesame seeds. Toss all together. Season with salt and pepper to taste. Again the salt takes away some of the bitterness. Eat. I ate this whole serving. I also used 1/4 t cayenne and it was a little too spicy even for me! Next time a little less.
2-3 T lite soy sauce
1 T sesame oil
1 T Worcestershire sauce
8 drops stevia
2 green onions, chopped
2 cloves garlic, crushed
3/4 T Asian chili paste
3/4 t pepper
1 (1 pound) pork tenderloin
Place all ingredients except pork in a Ziploc bag. Mix well. Add pork. Close and put in fridge for 4-8 hours. (I did about 7 hours.) Flip over every hour or so.
Preheat oven to 325 degrees F. Transfer pork into an aluminum foil-lined baking pan.
1-2 cups of Cauliflower Rice
Scallops w/ Snow Peas and Orange Zest
Ingredients
2 teaspoons plus 1 tablespoon olive oil
16 sea scallops (about 1 1/2 pounds)
sea salt and black pepper
Zest of 1 orange
3/4 pound snow peas, halved lengthwise
2 teaspoons plus 1 tablespoon olive oil
16 sea scallops (about 1 1/2 pounds)
sea salt and black pepper
Zest of 1 orange
3/4 pound snow peas, halved lengthwise
Heat 2 teaspoons of the oil in a large nonstick skillet over medium-high to high heat. Pat the scallops till very dry, season with salt and pepper, and cook until opaque throughout and golden brown, 2 to 3 minutes per side. Transfer to a plate and cover to keep warm; wipe out the skillet.
Heat the remaining oil in the skillet over medium-high heat. Add the snow peas, orange zest, and salt and pepper and cook, tossing, until the snow peas are just tender, about 2 minutes. Serve with the scallops.
Asian Pork Tenderloin
1 T sesame oil
1 T Worcestershire sauce
8 drops stevia
2 green onions, chopped
2 cloves garlic, crushed
3/4 T Asian chili paste
3/4 t pepper
1 (1 pound) pork tenderloin
Place all ingredients except pork in a Ziploc bag. Mix well. Add pork. Close and put in fridge for 4-8 hours. (I did about 7 hours.) Flip over every hour or so.
Preheat oven to 325 degrees F. Transfer pork into an aluminum foil-lined baking pan.
Roast in a preheated oven 60-90 minutes till meat thermometer reads 150. (I cooked mine 70 minutes.) Remove, and let stand 5 to 10 minutes before carving.
Carb Free Peanut Noodles with Shrimp - OMG!!!
For the noodles:
1 package kelp noodles
3 T peanut butter
1 1/2 T rice wine vinegar
1 t garlic chile sauce
1 T sesame oil
4 drops stevia or 1-2 t sugar
1-3 T hot water
2-3 scallions, chopped
cilantro, chopped
Drain and rinse the noodles. Soak and drain in hot water several times to soften them up a little. They will still be a little crunchy but a better texture. In the meantime, mix next 5 ingredients together. Add the water a tablespoon at a time till it's a good consistency. I used all 3 tablespoons. Pour over noodles. Top with shrimp (recipe below) or protein of your choice. Add scallions and cilantro to taste.
For the shrimp:
1 lb uncooked shelled shrimp
1-2 t garlic chile sauce
1 t garlic
2 drops stevia or 1 t sugar
1 T soy sauce or tamari, low sodium
Mix all ingredients together and then add shrimp. Broil shrimp about 2 minutes per side.
Mix all ingredients together and then add shrimp. Broil shrimp about 2 minutes per side.
Cauliflower Rice
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| Cauliflower Rice |
1 red bell pepper
1 zucchini
6 mushrooms
fresh parsley
fresh oregano
1 head of cauliflower
garlic powder
onion powder
Kroger's Zesty Herb Blend
sea salt
pepper
Chop all veggies except cauliflower by hand or (as I did) in the food processor. Process cauliflower in food processor with grater blade so it looks like rice. Heat pan and spray with cooking spray. Add all veggies, herbs, and seasonings except cauliflower. Stir briefly. Add cauliflower and salt and pepper to taste. Cook just until cauliflower is soft.
Mock Egg Fried Rice
4 egg whites
Heat pan and spray with cooking spray. Beat egg whites together and pour in pan. Let cook a minute or 2 then add Cauliflower Rice and keep stirring until all is mixed well.
Heat pan and spray with cooking spray. Beat egg whites together and pour in pan. Let cook a minute or 2 then add Cauliflower Rice and keep stirring until all is mixed well.
