Greek Cucumber Salad

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Ingredients

  • 1 large English cucumber, seeded and chopped (or 2 regular cucumbers)
  • 1 cup of sliced grape or cherry tomatoes
  • 2 cups packed chopped fresh spinach leaves
  • 1/2 cup of sliced kalamata olives
  • 1/4 cup diced red onion (optional)
  • 1/4 cup fresh dill, chopped
  • 1/4 cup fresh cilantro, chopped
  • 3 Tbsp white wine vinegar
  • 1/4 cup good quality olive oil
  • 1 lime juiced
  • 1/4- 1/2 cup crumbled quality feta cheese

Directions
Mix all ingredients together and serve immediately or chilled.

Recipe makes approximately 6 servings. Each serving contains 121 calories, 11 grams of fat, 2.4 grams saturated fat, 5.6 mg cholesterol, 169 mg sodium, 3.6 grams carb, 1 gram of fiber, 1.8 grams sugar, and 1.7 grams protein.

Crock Pot Chicken Cacciatore

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Ingredients

  • 4-6 boneless, skinless chicken thighs
  • 2 celery stalks, chopped into 1/4 inch pieces
  • 1 cup spaghetti sauce
  • 20 oz package sliced mushrooms
  • 1 bag frozen peppers and onions
  • 1 6 oz can tomato paste
  • 3 tsp minced garlic
  • 2 teaspoons oregano
  • 2 tsp dried basil
  • 2 tsp salt
  • 1 tbs sugar
  • 1 tsp pepper
  • 1/2 cup red wine(can sub chicken broth if desired)
  • 1 teaspoon red pepper flakes (can add more for additional “kick”)

Directions

Mix all ingredients in crock pot. Cook on low 6-8 hours. Shred chicken before serving.

Recipe makes 6 servings. Each serving contains 211 calories, 6.8 grams of fat, 1.8 grams saturated fat, 100 mg cholesterol, 329 mg sodium, 13.2 grams of carb, 2.8 grams fiber, 9.1 grams sugar, and 22.6 grams of protein.

Coconut Banana Chocolate Chip Muffins

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Ingredients

  • 3 bananas, mashed with a fork or blended for a smoother consistency
  • 3 eggs, whisked (you can use egg whites if you choose to decrease the calorie count, but this recipe was made with whole eggs)
  • ½ cup almond butter (or nut butter of your choice)
  • 2 tbs maple syrup
  • 1 teaspoon vanilla extract
  • ¼ cup coconut flour
  • ¼ teaspoon cinnamon
  • ½ teaspoon baking soda
  • ½ teaspoon baking powder
  • pinch of salt
  • ½ cup crushed walnuts (optional)
  • 1/4 cup mini chocolate chips (optional)

Directions

Mash bananas well. Mix in all other ingredients, folding nuts and chips in last if you choose to use them. Bake at 350 for 25 minutes or until springy in the middle.

Recipe makes about 18 muffins. Each muffin (with chips, whole eggs, and nuts) contains 85 calories, 4.8 grams of fat, 1.2 grams saturated fat, 31 mg cholesterol, 9.4 grams of carb, 1.4 grams of fiber, 5.4 grams of sugar, 2.3 grams of protein.

Asian Crock Pot Pork With Green Onions

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  • 1.5 lb lean boneless pork roast
  • kosher salt and fresh cracked pepper to taste
  • 1 1/2 cups low-sodium fat-free chicken broth
  • 1/4 cup reduced-sodium soy sauce (or coconut aminos)
  • 1/3 cup balsamic vinegar
  • 3 tbsp agave
  • 1 tsp hot sesame oil
  • 2 teaspoons chopped garlic
  • 1 tbsp fresh grated ginger root
  • 8-12 oz sliced mushrooms
  • 1/4 cup chopped green onions

Mix all ingredients together, then add pork. Cook in crock pot on low until pork shreds easily with a fork. Shred pork and serve. This dish works beautifully with rice or leftover chopped, roasted broccoli.

Each serving makes approximately 5 servings. Each serving contains 252 calories, 6.9 grams of fat, 2.1 grams saturated fat, 99 mg cholesterol, 5.9 g carb, .6 grams fiber, 4 grams sugar, 39 grams of protein.

Peach Balsamic Crock Pot Chicken with Rosemary

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Ingredients

  • 2 small onions, chopped
  • 1 heaping teaspoon rosemary, crushed
  • 1.5 tsp salt
  • 1/2 tsp pepper
  • 1/2 cup balsamic vinegar
  • 1/2 cup water
  • 3 cups frozen peaches (16 oz bag is easiest)
  • 1/8 cup honey
  • 6-8 boneless, skinless chicken thighs

Directions

Put all items in crock pot. Mix well. Cook on low 6-8 hours.

Recipe makes 8 servings. Each serving contains 191 calories, 5.4 grams of fat, 1.4 grams saturated fat, 90 mg cholesterol, 16 grams of carb, 1.4 grams of fiber, 12 grams of sugar, and 18.3 grams of protein.

Coconut Ginger Crock Pot Chicken

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Ingredients

  • 4-6 boneless skinless chicken thighs
  • 1 bag shredded cabbage
  • 1 onion chopped
  • 1 red pepper chopped
  • 1 orange or yellow pepper chopped
  • 2 1/2 tsp salt
  • 1 tsp pepper
  • 1 tsp ginger
  • 1/2 tsp garlic powder
  • 1 tbs brown sugar or coconut palm sugar
  • 1 can light coconut milk

Directions


Combine all ingredients except coconut milk. Cook on low about 6 hours. Stir in coconut milk 15-20 minutes before serving. This can be served with or without rice.

This recipe makes approximately 6 servings. Each serving contains 187 calories, 10.4 grams of fat, 4.7 grams of saturated fat, 60 mg cholesterol, 10 grams of carb, 2.2 grams of fiber, 7 grams of sugar, and 13.8 grams of protein.

Brown Sugar Ginger Meatloaf

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  • 3 tablespoons packed brown sugar
  • 1/2 cup ketchup
  • 1 1/2 pounds lean ground beef (grass fed is best)
  • 3/4 cup low-fat (1%) milk
  • 2 eggs (or egg whites if you would like)
  • 1 1/2 teaspoons salt
  • 1/4 teaspoon ground black pepper
  • 1 small onion, chopped
  • 1/4 teaspoon ground ginger
  • 3/4 cup whole wheat bread crumbs, gluten free crumbs, or quinoa flakes. Quinoa flakes do not hold together as well but provide a gluten free option.
  • 1/4 cup chopped parsley

Directions
Mix all ingredients except for ground beef together in a bowl, then add ground beef to the mixture. Make into a loaf and place in a loaf pan. Bake at 350 for 45 min to an hour or until cooked throughout.

Recipe makes 8 servings. Each serving contains 276 calories, 11.7 grams of fat, 120 mg cholesterol, 15.9 carbs, .4 grams of fiber, 10.6 grams of sugar, and 25.9 grams of protein.

Amazing Shake and Bake Chicken

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Ingredients

  • 1-1.5 lbs chicken, cut in cubes
  • 1 cup almond flour
  • 1 tsp sea salt
  • 1/2 tsp pepper
  • 1 Tbsp garlic powder
  • 4 tsp paprika
  • 1/2 tsp thyme
  • 1/4 tsp oregano

Directions

Cut up chicken into cubes.  Mix all dry ingredients together in a ziplog bag.  Add cut up chicken and shake until well coated.  Bake at 350 for about 15 minutes or until chicken is fully cooked.  This recipe also works well stovetop sautéed with a small amount of coconut oil to give the “fried chicken” feel.

This recipe makes approximately 6 servings.  Each serving contains 178 calories, 7.3 grams of fat, 64 mg cholesterol, 2 grams of carb, 1 gram of fiber, 0 grams of sugar, and 25 grams of protein.

Baked Cinnamon Banana “French Toast”

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Ingredients

  • 3 ripe bananas
  • 2 whole eggs
  • 3/4 cup egg whites
  • 2 teaspoons cinnamon
  • pinch of salt

Directions

Puree’ ingredients in a blender, then pour into greased pie dish or individual ramekins.  Bake at 350 about 45 min-1 hour if you are using a large dish but less time if you are using ramekins.  Small ramekins (like 12 servings) cook about 30 minutes. Bake past when it looks done as undercooking will be too wet.  Finished consistency should be like dense french toast.  This can be varied by adding a teaspoon of vanilla as well.

Makes about 5 servings.  Each serving contains 92 calories, 2 grams of fat, .7 grams saturated fat, 74 mg cholesterol, 14 grams of carb, 1.6 grams of fiber, 7.5 grams of sugar, and 5.5 grams of protein.

Honey Mustard Roasted Brussel Sprouts

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Ingredients

  • 6 cups brussel sprouts cut in 1/2 and cored (if you like them cored.  At least cut them in half)
  • 4T butter or olive oil
  • 2 t chopped garlic
  • 3T brown mustard
  • 2T honey

Directions

Cut brussel sprouts in half and core them if you like them that way.  Melt butter if you are using butter.  Otherwise mix olive oil with ingredients. Place brussel sprouts and sauce in a bowl or bag and mix or shake until well coated.  Bake at 375 about 20 minutes, tossing at least once while cooking until caramelized.

 

Recipe makes about 12 1/2 cup servings.  Each serving contains 79 calories, 5 grams of fat, .7 grams saturated fat, 0 mg cholesterol, 8.4 grams of carb, 2 grams of fiber, 4.2 grams of sugar, and 2 grams of protein.