3/4 lb lean ground beef (grass fed organic if possible)
1 teaspoon minced garlic
½ red onion (chopped)
1 teaspoon liquid Barbecue Smoke®
1½ tablespoons worcestershire sauce
2 tablespoons soy sauce or coconut aminos
¾ teaspoon fresh grated ginger (also found in a tube in the refrigerated salad section of the grocery store)
¾ teaspoon curry powder
½ teaspoon crushed red pepper
1 bag coleslaw (shredded cabbage)
2 tablespoons sliced uncooked nitrite free bacon
Directions
Mix liquid smoke, worchestershire sauce, soy sauce, fresh ginger, curry powder, and red pepper in a bowl. Set aside.
Cook onion, garlic, bacon, and ground beef in a large skillet. Cook until meat is almost browned. Add mixture from bowl and mix thoroughly with meat/onion mixture. Add cabbage. Stir until incorporated and allow cabbage to cook for a few minutes. Cooking time will depend on your preference of crunchiness for the cabbage.
Recipe makes approximately 6 servings. Each serving contains 158 calories, 7.8 grams of fat, 2.8 grams saturated fat, 50 mg cholesterol, 4.7 carbs, 1.3 grams of fiber, 2 grams of sugar, and 17 grams of protein.
Salt and pepper pork and sear on all sides. Place 2 chopped apples and onions in bottom of crock pot. Place pork and remaining apple on top. Mix bourbon, brown sugar, honey, thyme, and cinnamon together an pour over pork/apples. Cook on low for 6 hours. When finished cooking, fork pork and apple mixture together. Apples will break up and become like a chunky applesauce sauce mixture.
Heat cream cheese and milk in microwave for 30 seconds to melt the cream cheese. Stir until smooth. Add all spices. Stir.Pour mixture over the squash and cauliflower. Stir in goat cheese. Top with pumpkin seeds and Parmesan. Cook at 400 for 30 minutes or until squash is tender.
Recipe makes 6 servings. Each serving is approximately 121 calories, 6 grams fat, 14 mg cholesterol, 11 grams of carb, .8 grams of fiber, 3.4 grams of sugar, and 5.8 grams of protein.
1/3 cup nut butter of your choice (almond,peanut,sunflower)
1 cup quinoa flakes
2 scoops chocolate protein powder of your choice
10 tablespoons unsweetened flax or unsweetened almond milk
Directions
Mix all ingredients together and make into bars or bite-sized balls. The size of protein powder scoops can vary, so add more or less milk accordingly. Texture should be like a chewy no bake cookie. Keep refrigerated. Bite sized pieces work great to quench a sweet fix while bars can be handy to carry pre or post workout for a quick energy boost.
Recipe makes 50 bite sized balls or as many bars as you would like to cut based on thickness. When made into balls, each power bite contains 27 calories, 2.9 carbs, .3 grams of fiber, .4 grams of sugar, and 1.3 grams of protein.
Wipe pan with olive oil and heat on medium. Salt and pepper pork medallions and add to hot pan. While cooking, mix ginger and soy sauce in a bowl. Pour over pork and allow to sink into meat. Mix salsa and raspberry preserves together and stir into hot pan with pork, coating the meat in the sauce. Serve immediately.
Recipe makes about 4 servings. Each serving is approximately 199 calories, 5.7 grams of fat, 1.7 grams saturated fat, 82 mg cholesterol, 5.2 grams of carb, 0 grams of fiber, 4 grams of sugar, and 29 grams of protein.
Cook onions, zucchini, mushrooms, and garlic in a large pan until soft. Drain excess water.
MIX remaining ingredients in large bowl. Stir in vegetable mixture. Pour into greased 9×13 pan and bake at 350 for about 45 minutes or until bubbly and creamy texture has started to set a little. Broil for a few minutes to brown on top if you would like. This recipe makes a hearty side or great main dish paired with a salad.
Recipe makes 8 servings. Each serving contains 138 calories, 7 grams of fat, 3 grams saturated fat, 16 mg cholesterol, 8 grams of carb, 1.3 grams of fiber, 5 grams of sugar, and 11.7 grams of protein.
Place portobello mushrooms in 375 oven for about 10 minutes or until cooked and releasing moisture. Remove when finished and blot excess moisture before filling. While mushrooms are in the oven, saute’ zucchini, onions, and basil. Sprinkle mixture with salt and pepper. Remove from heat and mix in goat cheese, cream cheese, bread crumbs, and 2 tablespoons Parmesan and stir until well combined. Fill cooked mushrooms with mixture and top with Parmesan and return to oven on broil until cheese is melted.
1 packet MSG free taco seasoning (or make your own from spices in your kitchen)
3/4 cup corn
3/4 lb. lean ground beef
5 chopped roma tomatoes or a 14 oz can petite diced tomatoes
2 tablespoons Italian seasoning
1 tablespoon olive oil
1/4 cup shredded cheddar
Directions
Toss cubed zucchini with Italian seasoning and olive oil. Place in a 9×13 baking dish at 375 for about 20-25 minutes while you are cooking the topping. Saute’ ground beef, tomatoes, and corn until meat is cooked throughout. Add taco seasoning. Remove zucchini from oven and top with meat mixture. Sprinkle with cheddar and return to oven until cheese is melted.>/p>
This recipe makes 6 servings. Each serving contains 208 calories, 11 grams of fat, 53 mg cholesterol, 9.9 grams of carb, 1.9 grams of fiber, 6 grams of sugar, and 17.9 grams of protein
fresh cracked pepper (just a few turns of a pepper mill)
2 tablespoons sugar
2 teaspoons salt
1/4 cup white wine
1 tablespoon red wine vinegar
1/2 teaspoon red pepper flakes (or a whole teaspoon for more kick)
Directions
Saute’ onion and garlic in olive oil about 5 minutes on medium heat. Add zucchini, tomato paste, cracked pepper, sugar, and salt. Cover and cook about 10 minutes or until zucchini are soft. Add white wine, red wine vinegar, and red pepper flakes and cook another 5 minutes. Salt and pepper additionally to taste.
Recipe makes 8 servings. Each serving contains 91 calories, 4 grams fat, .6 grams saturated fat, o mg cholesterol, 12.3 g carbs, 2.5 grams fiber, 10.3 grams sugar, 2.3 grams protein.