Recipes & Cooking

Asian Turkey Lettuce Wraps

October 18, 2017

Click the picture to see the video!

This recipe is from our cookbook. You can click on the photo for a video of me cooking the lettuce wraps and here is the recipe:

 

233 Calories

26.7g protein

4.6g carbs

12.4g Fat

WW: 5

 

 

Ingredients:

 

1 Tbsp. oil

1 lb. ground turkey

3 Tbsp. onion, minced

2 Tbsp. garlic, minced

2 Tbsp. grated ginger

3 Tbsp. Soy Sauce or Coconut Aminos (for paleo)

1 Tbsp. Chile Garlic Sauce (or more to taste)

1 Cup chopped fresh cilantro

1/3 cup chopped cashews

1 head of lettuce

 

Directions:

  1. Heat oil in pan and add turkey and brown.
  2. Add onion and garlic to turkey and cook until onion is soft.
  3. Drain turkey.
  4. Add ginger and stir.
  5. Stir in Soy Sauce and chili garlic sauce.
  6. Stir in cilantro and cook 1-2 minutes.
  7. Stir in cashews.
  8. Wash and prepare lettuce.
  9. Serve!

 

Two (Not 3! LOL) Slow Cooker Chicken Recipes

October 5, 2017

2, not 3, slow cooker recipes

The first recipe on the video (Click here) is:

Chow Mein Chicken Casserole

Serves 6

387 calories

19.6g carbs

2.7g fiber

26.8g protein

21.9g fat

ww points: 11

 

1 Tbsp. Butter

1 small red bell pepper, chopped

2 garlic cloves

8 oz package sliced mushrooms

1/3 cup slivered almonds

3 green onions, chopped

1 can cream of mushroom soup

½ cup mayonnaise (Chosen brand avocado oil mayo is paleo)

2 Tbsp. soy sauce or coconut aminos

3 cups chopped cooked chicken

1 3oz can chow mein noodles—for paleo or gluten free leave these out and just top with almonds

 

chopped, cooked broccoli….as much as you want!

 

Melt butter in slow cooker. Add bell pepper, mushrooms, garlic and onions cover while you prepare other ingredients.

Add chicken. Mix soup with mayo and soy sauce and mix in with chicken and vegies. Add some water (or broth) if it seems to thick. Cook on high for an hour or 2 or low for 2-3 hours….until bubbly, add almonds a short time before serving. Serve on top of broccoli and top with chow mein noodles or almonds.

 

 

Recipe #2 : Chicken Cordon Bleu

 

This recipe can be made for the amount of people that your slow cooker can handle! You are going to use enough boneless skinless chicken breast to cover the bottom of your cooker. For me this was about 2 ½ breasts.

Per breast:

Calories 460

Protein 76g

Carbs 10g

Fat 10.9g

WW Points: 8

Place breasts in slow cooker and cook 3 hours on low, then drain the liquid. Top with cheese and ham. Then spread cream of chicken soup over top of all. Cook another 2 hours. Serve with vegies of choice.

Click the photo to link to the video!

Almond Butter Chicken Masala

August 25, 2017

The following recipe is from our cookbook. The video is us cooking it in our tiny camper with some modifications!

Click picture for video

1 cup serving:

353 Calories

30g Protein

15g Carbs

20g Fat

WW 11

 

Ingredients for chicken and marinade:

 

1-½ lbs. Chicken breast cut into bite size cubes

1 Tbsp. minced garlic

1 Tbsp. minced ginger

1 Cup canned coconut milk (like Thai Kitchen)

1 Tbsp. ground coriander

1 tsp. chili powder

1 tsp. garam masala

½ tsp. cinnamon

½ tsp. cumin

½ tsp. turmeric

½ tsp. kosher salt

 

Ingredients for sauce:

 

2 Tbsp. coconut oil

¼ tsp. cardamom

1/8 tsp. ground cloves

1/8 tsp. cinnamon

1 white onion, chopped

1 Serrano or jalapeno pepper

1 tsp. coriander

1 tsp. garam masala

½ tsp. chili powder

1 cup no salt added tomato sauce

¾ tsp. kosher salt

2/3-cup water

2 Tbsp. Almond butter

 

Directions:

 

  1. Mix all of the marinade ingredients together and place chicken in the marinade.
  2. Cover and refrigerate at least 2 hours or up to 12 hours.
  3. When ready to cook place oven rack in upper third of oven and turn on broiler.
  4. Spread chicken in a single layer on a foil lined baking sheet.
  5. Broil chicken until cooked through and starting to brown, about 10-12 minutes.
  6. Prepare the sauce:
  7. Put oil in a large saucepan and add the cardamom, cloves and cinnamon to the oil.
  8. Heat over medium heat and then add the onion.
  9. Cook onion until translucent, about 5 minutes.
  10. Stir in the jalapeno, coriander, garam masala and chili powder, cook for 1 minute.
  11. Stir in tomato sauce and salt, cook for 2 minutes.
  12. Add water and almond butter, stir, increase heat to med. High and stir until sauce looks creamy, about 5 minutes.
  13. Add the cooked chicken to the sauce along with any extra marinade from the chicken, but don’t add all the juice from the chicken as that can water down your sauce.
  14. Serve with cauliflower rice and a salad. Yum!

 

 

 

 

 

 

Fish Tacos

August 14, 2017

This recipe is from Rachel Ray’s magazine. The slaw has a bit of a kick to it!

FISH TACOS

Ingredients:

2 lbs fish (we used cod, line caught, from Trader Joes)

Garlic salt and cumin

Corn Tortillas

Chipotle Sour Cream Slaw (from Rachel Ray)

 

Slaw ingredients:

1 Cup Sour Cream

4 chipotles in adobo coated with sauce

2 Tblsp Canola oil (I used olive oil)

2 Tblsp white distilled vinegar

1 lime zested and juiced

1 Tblsp agave or honey

salt and pepper

6 cups thinly shredded cabbage

½ red onion thinly sliced

¼ cup cilantro leaves, coarsely chopped

 

 

Slaw:

In a food processor (I used my immersion blender), mix sour cream, chipotles, oil, vinegar, lime, and honey until smooth.; season with salt and pepper. Transfer to a large bowl. Add cabbage, onion and cilantro and toss.

 

Preheat iron skillet. Season fish with salt and spices. Cook.

 

Heat tortillas.

 

Fill your tacos and enjoy!

Click the picture to see the video:

 

Click on the picture to see the cooking video

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.