4 tablespoons maple syrup (don’t worry about the sugar as most of the sauce will end up in the bottom of the bowl)
1 tablespoon olive oil
2 tablespoons red wine or raspberry vinegar
2 teaspoons dijon mustard
1 tablespoon water
1 tablespoon minced garlic
2 slices chopped cooked bacon (optional for sprinkling)
Directions
Roast or steam green beans until done. Blend syrup, olive oil, vinegar, mustard, garlic, and water in blender or food processor. Make extra sauce to leave in fridge to use for leftover green beans in the future. Sauce keeps well!
Recipe makes 6 large servings. Each serving contains 78 calories, 2.5 grams of fat, 0.4 grams of saturated fat, 0 mg cholesterol, 14 grams of carb, 2 grams of fiber, 10 grams of sugar, and 1 gram of protein.
Cook in crock pot until meat is done/tender, about 6 hours.
Add 2T cornstarch and cook a little bit longer right before serving.
This recipe makes approximately 6 servings. Each serving contains 160 calories, 2.7 grams of fat, .9 g saturated fat, 27 mg cholesterol, 14 grams of carb, 1 gram of fiber, 4.6 grams of sugar, and 13 g protein.
1 head of cauliflower (1 large head or 2 small heads, cut into florets)
Salt and freshly ground pepper to taste
3 tablespoons + 2 teaspoons olive oil
1 small onion, sliced into thin slices
2 teaspoons minced garlic
1 teaspoon dried thyme
1 14 oz can chopped tomatoes
⅛ teaspoon cinnamon
3 eggs
2 ½ ounces soft goat cheese (about 1/2 cup plus 2 tablespoons)
Salt and pepper to taste
Directions
Roast cauliflower florets drizzled with 2 tbs olive oil on a roasting pan at 375 until cooked throughout and slightly brown on top.
While cauliflower is roasting, saute’ onion in a pan with olive oil with 2 teaspoons of olive oil until translucent. Mix cooked onions, garlic, thyme, chopped tomatoes, and cinnamon together in the pan and remove from heat.
When cauliflower is done, mix tomato mixture into it until well combined (in the casserole dish you roasted the cauliflower in).
In a separate bowl, beat, 3 eggs together with goat cheese until goat cheese is broken into little pieces and starts to combine with the egg. Pour egg/goat cheese mixture over roasted cauliflower (mixed with tomato mixture) evenly and bake in a 375 degree oven about 30 minutes or until cheese/egg has set and is browning on top.
This recipe makes approximately 6 servings. Each serving contains 193 calories, 10 g fat, 3.4 g saturated fat, 9 mg cholesterol, 13 carbs, 3.5 g fiber, 4.2 g sugar, and 5.8 g protein.
Add all ingredients to crock pot. Turn on low for about 6 hours. Shred chicken in the crock pot with a fork. To make flavors more intense, cut down the amount of chicken broth. If you are cooking longer than 6 hours, definitely leave in the broth. This dish is moderately spicy, so you can also add the hot sauce to taste right before serving. This is a HUGE recipe, so you can cut in half the first time if you want.
Recipe makes approximately 12 servings. Each serving contains approximately 231 calories, 4 g fat, 1 g saturated fat, 96 mg cholesterol, 11 g carbs, .6 g fiber, 6 g sugar, 36 g protein.
2 cups vegetable broth or homemade bone broth (chicken broth)
4 cups mushroom broth, organic or homemade vegetable broth
1 medium yellow onion, diced.
4 large cloves of garlic, minced.
2 Roma tomatoes, diced.
1 Tbsp Italian seasoning
2 cans of Great Northern Beans, drained. Look for BPA free can.
1 can of Kidney Beans, drained. Look for BPA free can.
1/2 cup fresh Basil, roughly chopped.
1 package of “all natural” Italian Chicken sausage links, cut into wheels or smaller bite sized pieces (pre cooked is easiest).
Directions
Add broth, onions, seasoning and garlic to large stock pot. Bring to boil.
Add all of the beans and tomatoes and simmer for 20 minutes. Add sausage the last 5-8 minutes to heat throughout. Add the basil last and simmer 5 more minutes.
Recipe makes approximately 8 large servings. Each serving contains approximately 190 calories, 4 grams of fat, 32 mg cholesterol, 25 g carbs, 6.2 grams of fiber, 2.5 grams of sugar, and 16 grams of protein.
Ingredients
1 large head cauliflower (or 1.5 small heads) cut into florets
1/2 cup plain Greek yogurt
1/4 cup mayonnaise
2 tablespoons pesto
salt to taste
sprinkle of Parmesan before serving
Directions
Preheat oven to 375. Mix Greek yogurt, mayonnaise, and pesto in a bowl. Toss cauliflower florets until coated. Bake on a cookie sheet about 18-20 minutes or until starting to brown on top. Toss 1-2 times throughout cooking.
This recipe makes about 6 servings. Each serving contains approximately 109 calories, 7 grams fat, 1 g saturated fat, 3.4 mg cholesterol, 7 g carbs, 2.8 g fiber, 3.3 g sugar, and 4.4 g protein.
2 bags frozen cauliflower (or one large head cauliflower, cut into pieces)
1 tablespoon minced garlic
1/3 cup plain Greek yogurt
1/2 cup cheddar cheese, shredded
2 eggs
2 egg whites
1 teaspoon sea salt
1/2 teaspoon black pepper
Steam cauliflower in microwave or on stove until it is really soft. Add cauliflower to food processor or high powered blender (like a vita mix) until completely blended and has no chunks. Add all other ingredients except cheese and 2 egg whites (add the 2 whole eggs). Pour mixture into a bowl and mix in cheese. In a separate bowl, beat the 2 egg whites until fluffy. Gently fold the egg whites into the mixture. This is a critical step as that is what makes them fluffy.
Drop onto a cookie sheet in tablespoon sized portions and bake until slightly brown on top and bottom. These can also be baked in mini muffin tins as “cauliflower muffins.”
This recipe makes approximately 24 biscuits. Each biscuit has about 27 calories, 1 gram of fat, 17 mg cholesterol, 1.9 carbs, .4 grams fiber, 1 gram sugar, and 1.8 grams protein.
1/2 spaghetti squash, pre cooked and forked out in a bowl (great use for leftover squash)
2 cups diced Roma tomatoes
2 cups diced zucchini (small pieces)
1 large onion, diced
1 tsp garlic salt
1 tbsp Italian seasoning
2 nitrite free sausage links (Flavor of the dish depends on the flavor of the sausage you choose. We used a kielbasa from a local farm) (cut into bite sized pieces)
Olive oil (drizzle)
Parmesan (to sprinkle on top after cooking)
Directions
Drizzle olive oil in a pan. Saute onion for about 5 minutes or until it starts to become translucent. If sausage is not pre-cooked, add sausage and cook until almost done. If not, toss in sausage at the end to warm. Add all other veggies and seasonings (tomatoes, zucchini, onion, garlic salt, Italian seasoning) except Parmesan. Cook until zucchini and tomatoes are cooked to your desired level of doneness. Toss in spaghetti squash to heat throughout (and sausage if it is pre cooked). Serve topped with a sprinkle of Parmesan.
Recipe makes approximately 4 servings. Each serving contains 165 calories, 5 grams of fat, 1.5 grams saturated fat, 35 mg cholesterol, 22 grams carb, 3.8 grams fiber, 7.8 grams sugar, and 11 grams protein. Nutrition content will change based on the sausage you choose. The sausage we used was 140 calories per sausage and 2 in the recipe.
(Picture featured on top of mashed cauliflower … AMAZING!)
1.5 pounds beef stew meat, cubed (grass fed if possible)
1 tablespoon sweet or hot paprika
1/2 teaspoon salt
Freshly ground pepper, to taste
1 bag frozen red and green peppers/onions blend
1 14-ounce can diced tomatoes (bpa free can) or 1.5-2 cups fresh diced tomatoes
2 cups broth (fresh or msg free from grocery store)
1 teaspoon Worcestershire sauce
1 tbs minced garlic
1/4 cup dried parsley
1 tablespoon basil
3 tablespoon cornstarch mixed with 2 tablespoons water
Directions
Place all ingredients (except cornstarch/water mixture) into crock pot. Cook on low 6-8 hours or until meat is cooked to your desired level of softness. Combine cornstarch/water in a separate bowl until completely dissolved. Add to crock pot and allow to cook an additional 5-10 minutes. You can add additional cornstarch to thicken it to your liking.
This recipe makes approximately 6 servings. Each recipe makes approximately 291 calories, 18 grams of fat, 7 g saturated fat, 70 mg cholesterol, 187 mg sodium, 8.8 grams carb, 1.2 grams fiber, 2.3 grams sugar, 20 grams protein.