Recipes & Cooking

Frittata Recipe

July 14, 2017

This video shows how to make a frittata on the outdoor grill, but we also tell how to cook indoors and we give vegetarian options. A frittata is a great high protein dish for using up any left over vegetables you may have. You can customize it however you like!

I Love Pancakes!

June 2, 2017

I love pancakes! And I’ve really wanted some lately, but when I eat high carb, sugary things I just don’t feel great. They make me super sluggish! So I looked a few recipes on pinterest and then I did a recipe mash up and came up with this one:

Protein Pancakes

Makes about 8 average size pancakes

233 calories each

8.1g Protein

6.7 g carbs

3.5g fiber

20.4g fat

 

WW: 7 points

 

Ingredients:

1 ½ Cups Almond Flour

¼ Cup Coconut Flour

4 Eggs

½ cups water….add more if they seem too thick.

¼ cup oil (I used avocado)

1 tsp. baking soda

½ tsp salt

3-4 packets stevia

¼ tsp vanilla (optional)

 

Directions:

Mix together in a blender and let sit for 10-15 minutes.

Heat a little oil (I cooked them in coconut oil) in a pan and cook like you would any pancake.

 

I wonder how these would do on the waffle iron? I will try that next

I put these in the freezer to have on hand for a quick breakfast.

Prepping ahead is always key!

The one below is topped with cottage cheese and fruit….tastes like a blintze!

Cacao Protein Fig Balls

May 22, 2017

 

Cacao Protein Fig Balls

 

Makes about 20

 

78 calories each

2.3 grams protein

4.4 grams carbs

1.4 grams fiber

5.7 grams fat

Weight Watcher Points: 3

 

 

1 Cup Almonds

½ Scoop Chocolate protein powder

1 Tbsp. Cacao powder

3 Tbsp. Coconut oil

¾ cup Figs

1/8 cup water

 

Place all ingredients in a food processor and process until you have a good consistency for shaping into balls. Roll into balls and roll in cacao if you like. Keep in refrigerator.

Cheeseburger Pie with Cauliflower Crust

May 16, 2017

Here is a recipe that can also be found in our cookbook available at amazon.com.

For some kooky reason I didn’t include the macros and weight watchers points on this one in the book, so here they are!

By the way, I would be happy to  calculate the macros and/or weight watchers points for any recipe you have. Just purchase the service in our store and then email me your recipe!

With out further ado, here is Cheeseburger Pie:

1/8 of Pie:

225 Calories

19.9 g Protein             4.4g Carbohydrate

4.4g Fat                        Weight Watchers points: 7

INGREDIENTS FOR CRUST:

  • 1 large head of cauliflower
  • 2 eggs and 2 whites
  • 1 cup of lite shredded cheese
  • 3 tsp oregano
  • 4 cloves garlic, minced
  • salt and pepper to taste

INGREDIENTS FOR PIE FILLING:

  • 1 lb. lean ground beef
  • 1 egg
  • salt and pepper to taste
  • onions and/or mushrooms if you like.
  • Sliced tomatoes
  • Grated cheese

 

 

INSTRUCTIONS FOR CRUST:

 

  1. Preheat oven to 425 F degrees. Prepare a pie pan with oil.
  2. Place cut up cauliflower in a microwaveable bowl. Microwave 5-7 mins then mush up with immersion blender or food processer. Add the eggs, lite cheese, oregano, garlic and salt and pepper. Mix everything together.
  3. Press appropriate amount into pie plate forming a crust. There may be enough to do 2 pies.
  4. Bake empty crust (no filling yet) for about 15 minutes or until nice and golden. Once golden, fill with pie ingredients.

 

INSTRUCTIONS FOR FILLING:

  1. Brown ground beef and other vegetables if you are adding them.
  2. Season with salt and pepper.
  3. And egg to beef mixture and combine.
  4. Pour beef mixture into pie shell.
  5. Bake at 400 for about 25 mins
  6. Top with tomato slices and cheese and return to oven until cheese melts.
  7. Serve and enjoy! 

     

     

Switchel–How To Drink Your Apple Cider Vinegar

April 24, 2017

Switch to Switchel!

 

Well this was completely new to me! I know people have been drinking apple cider vinegar for years and it has increased in popularity recently. I don’t pay much attention to food fads.  I’m not about to drink something that tastes bad and burns! Then I spied a recipe on my apple cider vinegar bottle for something called switchel. Here it is:

 

Switchel

¼ cup Organic Apple Cider Vinegar

¼ cup honey (I used 1/8 cup and some stevia to keep carbs and cals down)

1 tsp. fresh ginger

1 tsp lemon juice

Combine and add water to make 1 quart

Chill over night and enjoy!

 

Macros for 1 cup of my reduced honey version:

32 calories

8.7 carbs

0 protein

0 fat

 

It tastes good! Reminds me of kombucha. I’m going to start drinking this everyday 

 

Some possible benefits of apple cider vinegar:

  1. Helps control blood sugar
  2. Appetite suppressant
  3. It is high in natural antioxidants that fight free-radicals in your body

 

The next thing I wondered was where the word “switchel” came from. Webster says:  a drink made of molasses or sometimes honey or maple syrup, water, and sometimes rum and usually flavored with ginger and vinegar.

 

I also read that Herman Melville refers to switchel in one of his books and Laura Ingalls writes in The Long Winter: “Ma had sent them ginger-water. She had sweetened the cool well-water with sugar, flavored it with vinegar, and put in plenty of ginger to warm their stomachs so they could drink till they were not thirsty. Ginger-water would not make them sick, as plain cold water would when they were so hot.”

 

 

 

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Turkey Spaghetti Sauce–so easy!

April 11, 2017

 

 

Here is our spaghetti sauce recipe which will be included in our upcoming cookbook! This sauce is wonderful on any type of spiralized squash or spaghetti squash. I love how well the italian sauce goes with the zucchini, they just make a delicious combination I think.

 

10 Servings

Each serving:

202 Calories

16g Carbs

21g protein

6.9g Fat

WW: 5

 

Ingredients:

1 lb. ground turkey breast

1 lb. turkey sausage

1 onion

2 15 oz. cans Tomato sauce

1 6 oz. can Tomato paste

2 15 oz. cans diced tomatoes

2 tsp. Basil

1 tsp. salt

½ tsp. pepper

1 Tbsp. Oregano

1 tsp. Thyme

Dash red pepper

 

Directions:

  1. Brown the turkey and turkey sausage and onion
  2. Add the tomatoes and spices.
  3. Bring to a boil and simmer for 15 mins.
  4. Serve on squash of your choice.

 

Taco Salad

March 7, 2017

 

So easy and so delicious!

Taco Salad

1 pound lean ground beef

1 Tbsp. Sunny Side Up Taco Seasoning blend (  available on the Sunny Side Up menu)

Salsa

Lettuce or greens of choice

Whatever toppings you like:

Cilantro

Tomatoes

Onions

Cheese—if not on detox or paleo

Instructions:

Brown the ground beef and drain if there is any liquid to drain. Add the seasoning blend and mix completely.

Put meat on top of greens and add toppings of your choice; top with salsa!

 

Makes 4 servings

Nutritional break down minus cheese

270 calories

24g protein

3g carbs

11.2g Fat
WW: 7

Cauliflower Pizza Crust

February 20, 2017

On Valentine’s Day we posted a picture of our heart shaped pizza and some people asked about it so I thought I would give you the recipe we use. Cauliflower for pizza crust is a great idea, but it doesn’t usually hold together like real pizza crust. This recipe does pretty well though! You may still need a fork for some of it, but the thicker parts should be able to be picked up.

For the crust:

4 cups of riced cauliflower (about 1 large head of cauliflower)

4 eggs

2 cups of mozzarella cheese (for Paleo, just leave the cheese out, but I don’t know if this will make the pizza more or less bread like)

3 tsp oregano

4 cloves garlic, minced

salt and pepper to taste

 

 

 

INSTRUCTIONS

  1. Preheat oven to 425 F  Prepare a large baking sheet with parchment paper.
  2. Make sure your cauliflower is roughly chopped in florets. Add the florets to your food  processor and pulse until cauliflower resembles rice, or buy it already riced which is far more common now.
  3. Place the cauliflower in a microwavable container and cover with lid. Microwave for 7 minutes. Place the microwaved cauliflower in a large bowl and add the 4 eggs, 2 cups of mozzarella, oregano, garlic and salt and pepper. Mix everything together.
  4. Separate the mixture in half and place each half onto the prepared baking sheets and shape into either a pizza crust, or a rectangular shape for the breadsticks.
  5. Bake the crust (no topping yet) for about 25 minutes or until nice and golden. Once golden, sprinkle with remaining mozzarella cheese  (or toppings of your choice)  put back in the oven for another 5 minutes or until cheese has melted.
  6. Sometimes we just make breadsticks out of it and dip it in marinara sauce.
  7. Slice and serve.

 

 

 

 

Coconut Chocolate Fudge

February 14, 2017

Scoop 3 Tablespoons of coconut oil into a small glass-measuring cup. Microwave for 20 seconds

Add 1 Tablespoon nut butter of choice (I used a peanut butter in mine, but to be paleo use almond or cashew) and stir til smooth.

You can stop right here if you want peanut butter fudge and not chocolate.

Next add 2 Tablespoons of Cacao (or Cocoa) powder and 1 packet of stevia (optional).

Stir until smooth. Place in container—I used a small bread pan. Put in refrigerator. Cut when firm.

Sometimes I put them in small cupcake liners on a cookie sheet and then you don’t have to cut them.

These must be kept in the fridge or they’ll melt.

Makes 6 pieces at 82 cals, 1.8 carbs and 1g protein. WW points: 4

***You can use less cacao powder or none at all—adjust to your taste! The way I have it written it is very dark chocolate. If you don’t like it you can just have 1 Tbsp of cacao powder***

Wonderful, Delightful Turmeric

January 16, 2017

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Turmeric is a spice that has garnered more attention of late. It is even sold in capsule form as a supplement.

Turmeric is one of the most widely used spices in India. It is the main ingredient in curry powder. And due to it’s intense yellow color it is  also used as a dye (some days my fingers are yellow!)

Turmeric contains curcumin which has anti-inflammatory effects and is a strong antioxidant. It is said to help with arthritis and to possibly lower cholesterol.

The best way to take any nutrient is to eat it in real food. At Sunny Side up we enjoy using turmeric in our chicken curry salad, broccoli salad and our Brazilian chicken. The photo above is of our Brazilian spice rub. We make all of our own organic spice blends.