1/2 cup breadcrumbs (can use gluten free or almond flour if you like)
3 tbsp grated Parmesan
1/4 tsp garlic powder
1 tsp Italian seasoning
1/2 tsp salt
olive oil
salt
fresh pepper
Directions
In a small bowl, beat egg whites and season with salt and pepper. In a ziplock bag, place breadcrumbs, garlic powder, salt, Italian seasoning, and cheese and shake well. Coat cookie sheet with olive oil and set aside.
Dip zucchini sticks into eggs then into bread crumb and cheese mixture, a few at a time and shake to coat. Place the breaded zucchini in a single layer on cookie sheet. Bake at 425° for about 20-25 minutes, or until golden brown. Serve with spaghetti/marinara sauce for dipping (like French fries and ketchup).
Recipe makes approximately 5 servings. Each serving is about 51 calories, 1.3 grams of fat, .7 grams saturated fat, 2.6 mg cholesterol, 89.9 mg sodium, 6.6 carbs, .7 grams fiber, 1.9 grams sugar. 3.9 grams protein.
1 Large Head Cauliflower – Trimmed and Cut into florets
¼ Cup Dijon Mustard
¼ Cup Mayonnaise
¼ Cup Parmesan Cheese – Grated
½ tsp. Garlic Powder
½ tsp. Dried Thyme
¼ tsp. Italian Seasoning
¼ tsp. Oregano
¼ tsp. Sea Salt
Directions
Mix all ingredients together. Dump into a ziploc bag and add cauliflower. Shake to mix well. Roast at 425 about 20 minutes or until cauliflower is done and starting to caramelize on the bottom. Add a small sprinkle of Parmesan before serving for an extra burst of flavor.
Recipe makes approximately 5 servings. Each serving contains approximately 114 calories, 10 grams of fat (lower if you use reduced fat mayo), 2 g saturated at, 7.8 mg cholesterol, 239 mg sodium, 3.3 grams of carb, 1.4 grams fiber, 1.1 grams sugar, and 2.9 grams protein.
Caution…This is a Gigantic Dish! It is amazing, and you will want leftovers, but just in case….you have been warned. If you are not sure if you will like it, make a 1/2 recipe the first time.
Ingredients
Casserole Base
1 large head cauliflower, riced (should yield 6 cups)
3/4 cup egg whites
3/4 cup mozzarella cheese (don’t worry, it makes a lot)
1 teaspoon fine grain sea salt
1 teaspoon dried oregano
1/2 teaspoon ground black pepper
Casserole Topping
12 oz lean ground beef (grass fed is best)
4 oz lean, nitrite free sausage (you can make whatever blend of ground beef and sausage that you want.I just mixed them together for flavor)
8 oz package sliced mushrooms (adding more will just bulk up the veggies)
1 cup spaghetti sauce
4-5 Roma tomatoes, cut into chunks (14 oz can of chopped tomatoes in a pinch)
Mozarella cheese (small amount) for sprinkling
Directions
“Rice” cauliflower in food processor (set on grating setting). Add egg whites, cheese, salt, oregano, and pepper. Mix well and pour into a well greased 9×13 AND 8×8 pan. This recipe makes a lot. Bake at 450 for 25 minutes or until base is set and firm but not dry.
While base is cooking, saute topping ingredients (ground beef, sausage, mushrooms, tomatoes) until well cooked. Add spaghetti sauce at the end. Pour topping onto base and sprinkle with a little bit of mozzarella. Broil for an additional minute or until cheese is a bit brown on top.
You can easily vary this recipe by adding different vegetables or meats. Remember that veggie heavy meals are always best, so experiment with different vegetable flavors like peppers and onions.
Recipe makes approximately 8 large servings. Each serving contains 209 calories, 470 mg sodium (will vary based on brand of sausage and spaghetti sauce), 9 grams of fat, 3.9 grams saturated fat, 52 mg cholesterol, 14 grams carb, 3.5 grams fiber, 5.5 grams sugar, and 20.5 grams protein.
1-1.5 lb pork loin or shoulder (cut in half so meat is mostly covered by liquid)
1 diced onion
1 tsp sugar
1/2 tsp ground ginger
1 tsp turmeric
1/2 tsp cardamom
1/2 tsp cinnamon
1/4 tsp chili powder
1/2 tsp ground cloves
1/2 tsp cumin
1 tsp ground dry mustard
1 tablespoon minced garlic
1/4 cup red wine vinegar
1 cup chicken broth (msg free or fresh)
20 oz pkg sliced mushrooms
(add any additional vegetables that you like)
Directions
Mix all ingredients except mushrooms and pork in the bottom of crock pot until well combined. Add mushrooms and pork and stir until everything is well coated. Cook on low 6-8 hours. Shred pork before serving if you would like. Shredding the pork allows the more of the amazing sauce into the meat!
This recipe makes approximately 5 servings. Each serving contains 150 calories, 3.6 grams of fat, 1.2 grams saturated fat, 207 mg sodium, 2 carbs, .6 grams of fiber, 1.2 grams of sugar, and 26 grams of protein.
1 medium spaghetti squash, cooked and removed from shell (can be made ahead or leftovers)
2 slices bacon, cut in 1-inch pieces (nitrite free)
1 tablespoon red wine vinegar
1 tablespoon maple syrup
2 cups tightly packed fresh baby spinach (or about a cup of frozen)
2 ounces soft goat cheese, crumbled
Salt and pepper to taste
Directions
Cook spaghetti squash ahead of time and remove from shell with a fork. You can do this a day ahead to make this recipe one that only takes about 8 minutes to prep. Place bacon in pan and cook about 2 minutes on medium heat. When oil from bacon has started to release into the pan, add spinach and allow it to wilt almost all of the way. Reduce heat and add vinegar and maple syrup. Stir about a minute and add spaghetti squash. Cook a few more minutes until well combined. Add goat cheese to dish right before serving. If you are not a fan of goat cheese, you could use feta or Parmesan. The idea is to use a small amount of a flavorful cheese.
This recipe makes approximately 4 servings (depending on the size of your spaghetti squash). Each serving contains about 99 calories, 4.6 grams of fat, 3 g saturated fat, 11 mg cholesterol, 11.8 grams of carb, 2 grams of fiber, 6.3 grams of sugar, and 4.3 grams of protein.
Cut steak into cubes. Combine all ingredients in a crock pot. Cook 6-8 hours.
Recipe makes approximately 5 servings. Each serving contains 356 calories, 15.7 grams of fat, 6.1 grams saturated fat, 93 mg cholesterol, 471 mg sodium, 20.4 grams of carb, 2.1 grams of fiber, 9.5 grams of sugar, and 33.2 grams of protein.
Mix all ingredients together and cook in crock pot on low for 6-8 hours. When finished, shred chicken with a fork inside crock pot. Serve topped with a tablespoon of shredded cheddar or sour cream.
Recipe makes 8 servings. Each serving contains 225 calories, 7.2 grams of fat, 2.7 grams saturated fat, 53 mg cholesterol, 17.9 grams of carb, 3 grams of fiber, 6 grams of sugar, and 24 grams of protein.
5 eggs (or a mix of whole eggs and egg whites to decrease fat and calories)
1 cup fat free plain greek yogurt
1/2 cup lowfat sour cream
1/2 cup sharp cheddar cheese
5 grape tomatoes sliced in wheels
2 Tbsp fresh chives
salt/pepper to taste
Directions
Whisk together the eggs, yogurt, sour cream and cheese until smooth. Salt and pepper.
In a glass pie dish add spinach first, then peppers and finally pour egg mixture on top. Decorate with tomatoes and chives.
Bake at 350 for 45 minutes or until knife inserted in middle comes out clean.
Recipe makes approximately 6 servings. Each serving contains 146 calories, 9.4 grams of fat, 4.4 grams saturated fat, 193 mg cholesterol, 146 mg sodium, 4 grams of carb, .4 grams of fiber, 2.2 grams of sugar, and 11.4 grams of protein.
1/4 cup nut butter (I used homemade raw almond butter, but use your whatever is your preference)
2 Tbsp pure maple syrup
1 heaping tsp ground cinnamon
1/4 tsp gluten free baking soda
1/4 tsp salt
Directions
Use a melon baller or small spoon to place on baking sheet in little “haystacks.” Make sure to push them together so they don’t fall apart when cooking Bake at 350 until done. Depending on the size of your cookies, cook 12-16 minutes. They should be slightly brown on the bottom and chewy in the middle.
Recipe makes about 50 “bites” Each contains about 17 calories, .8 grams of fat, .1 grams saturated fat, 0 mg cholesterol, 7.4 mg sodium, 2.3 grams of carb, .3 grams of fiber, 1 gram of sugar, and .4 grams of protein.
Preheat the oven to 400 degrees. Remove the leafy stems and roots of the beets and peel each one with a vegetable peeler. Cut the beets in 1 1/2-inch pieces.
Place the cut beets on the prepared baking sheet and toss with the olive oil and salt. Roast for 35 to 40 minutes, tossing once half way through, until the beets are tender and easy to pierce with a knife.
While the beets are roasting, combine vinegar and maple syrup in a small sauté pan. Cook over medium heat until the liquid is just slightly thickened and lightly coats the back of a metal spoon. It should be reduced by about half (or to about 3 tablespoons). Pay close attention and be sure not to over-reduce it; it goes from sweet and syrupy to burned and hard very quickly.
Remove beets from the oven and toss with glaze.
This can be eaten hot as a side dish or served as warm or chilled over a salad. It goes great on top of mixed greens, halved grape tomatoes, REAL feta cheese, sunflower seeds. If you need more dressing, have balsamic on hand, or use a raspberry vinaigrette.
This dish makes approximately 5 servings. The nutrition information is for the beets only and per serving is about 68 calories, .2 grams of fat, 81 mg sodium, 15 grams of carb, 2.8 grams of fiber, 11.6 grams of sugar, and 1.7 grams of protein.