In food processor plus nuts until finely ground. Add all dry ingredients mix well. Add wet ingredients mix until a dough is formed. Use a melon ball scoop, scooping out balls of dough onto a lined baking sheet. Press into a round cookie (using your hand works very well). Bake at 375 degree about 8 min or until the edges of cookies turn a golden brown.
Makes 12-15 cookies
150-185 calories per cookie
Spiced Cran-apple Juice
1 med red apple (peels on)
1 med green pear (peels on)
1 med orange
1/4 cup fresh cranberries
4 cups water
1/2 tsp cinnamon
1/8 tsp ground cloves
3-4 tsp honey or to taste
Zest orange should be about 3 -4 tsps.
Rough chop apple, pear, and meat of orange.
Place water in a pot with fruit orange zest and spices. Bring to a boil, turn down heat simmer until fruit is very tender, stir often.
Strain fruit keeping juice. Place fruit in a blender and blend until creamy.
Whisk this mixture into juice adding in the honey.
Serve warm or add ice and your favorite seltzer water.
Makes 4 1 cup servings
380 calories per serving
Sweet Potato & Brussels Sprout
3 cups fresh brussels sprouts
3 cups bite size sweet potatoes
1 1/2 cup fresh cranberries
1/4 cup chopped walnuts
1 tsp honey or to taste
3-4 tsp 100% pure maple syrup
In a large bowl drizzle brussels sprouts with olive oil and salt & pepper to taste. Placing on a lined baking sheet
Do the same with the sweet potatoes. Placing on the same baking sheet.
Bake 400 degrees. Turning veggies every 10 min until the potatoes are tender and the sprouts are slightly charred and tender.
Place cranberries in the same bowl coating with left over olive oil. Mix in 1 tsp honey casting all berries. Place on another baking sheet lined with parchment paper. Bake at 400 degrees until berries are soft and some turn dark red.
In a large bowl adding in the walnuts and the maple syrup mixing well. Add more syrup to taste if needed. Serve warm
Serves 7-8 1 cup servings
114 calories per serving
2 10pkg frozen Riced Cauliflower
2/3 cup frozen Mixed Veggies
2 cups Shredded pork
3 Green Onions chopped
2 tbs Extra Virgin Olive Oil
1/4 cup Low Sodium Soy Sauce
Salt and Pepper to taste
1 tsp garlic
1/2 tsp ground ginger
1 tsp chilli powder (or more to taste)
Cook Pork in crock pot and shred or use left over pork chops diced up.
Pour Olive Oil into a skillet or wok and heat. Place the Riced Cauliflower into oil, add in mixed veggies, mix well and heat until mixed veggies are soft.
Add in all seasonings and Soy Sauce mix well.
Add in pork mix well heating thoroughly.
Chop Green Onions sprinkle on top of each serving.
Serves 5-6 1 cup servings
Calories per serving 160
1 Flat Out Bread Protein Up
1/4 cup You favorite Marinara Sauce
3 slices of Sargento Sharp Cheddar Cheese
6 slices of Deli Pepperoni
Place Flat Out Bread on a cookie sheet bake 5 mins at 325 degrees. Turn over and broil until slightly browned.
Place Marinara sauce on Flat Out Bread
Place slices of Pepperoni on top.
Rough chop cheese slices placing on top of Pepperoni
Place back into 325 degree oven melting cheese and heating pepproni, enjoy
Calories per serving 412
Fruit & Whip Cream
1 13.5oz Can of full fat Coconut Milk chilled
7 1/2 Cups Red Seedless Grapes
1/4 Cup Wal-Nuts
Pour Chilled Coconut Milk into a chilled bowl. Using a mixer on high mix milk until soft peaks form. Divide onto 5 plates
Wash fruit and divide onto the 5 plates.
Sprinkle with Wal-nuts
Calories 218 per serving
1 12oz can of Bumble Bee Albacore Tuna in Water
2 TBS Kraft Olive Oil Mayo Cracked Pepper
1/4 Roasted Pumpkins Kernels
1 cup Fresh Baby Spinach washed and dried
4 Flat Out Breads Protein Up Carb Down
Mix first 3 ingredients well. Salt to taste.
Place 1/4 cup spinach on each Flat Out Bread and devide the tuna mixture per Flat Out Bread and spread evenly.
Roll up, slice in half add your favorite fruit and enjoy.
165 Calories per serving
Oatmeal with Apples & Walnuts
1 serving of your favorite Oatmeal
1 Med Apple
1/4 cup Wal-nuts
1 Tbs Honey
Prepare Oatmeal according to pkg directions
Chop Apple into bite size pieces
Mix Apple, Wal-nuts, and Honey into Oatmeal
- 1 head of cauliflower - 2 cups chicken or beef broth - 1/2 cup shredded parmesan cheese - 2 tsp butter - pinch of salt and pepper
Cut the cauliflower into about 4-8 pieces. Pour the chicken broth, butter, salt and pepper into a pan and turn on medium heat. Stir when butter is melted and place cauliflower on top. Cover and cook for about 20 minutes or until soft. If you have a food processor, put cauliflower, mixture and cheese into it and blend. If not take a masher or use the bottom of an unbreakable cup, add cheese and mash the cauliflower.
Hamburger Stuffed Squash
- Acorn Squash - 2 patties of lean, organic hamburger or ground turkey - 1/2 can black beans - 1 cup brown rice (cooked) - 1 clove garlic (smashed) - pinch of chili powder - pinch of salt and pepper - pinch of parmesan cheese - coconut oil
Preheat the oven for 375. Cut the squash in half and scoop the seeds out with a spoon. Drizzle with coconut oil and put into the oven with the center up. While the squash is baking brown the ground meat in a skillet. Once cooked, stir in the half a can of black beans, brown rice, garlic, chili powder, salt and pepper on medium low heat. After about 20 minutes, take the squash out and scoop the skillet mixture into the center of the squash. sprinkle parmesan cheese on top and put back into the oven for about 10 minutes.
Spinach and Mushroom Egg Scramble
- 1/2 cup fresh spinach - 1 full egg and 2 egg whites - 1/4 cup mushrooms - pinch of salt and pepper - tbsp olive oil - 2 spoons of salsa - 1/4 avocado
Put olive oil, spinach, mushrooms, salt and pepper in a skillet on medium. Cook until spinach is wilted and add eggs. Stir while cooking. When eggs are no longer runny, top off with avocado and salsa.
Grilled Chicken and Veggies
Marinade - 8 tbsp lemon juice - 8 cloves of garlic, minced - 2 tsp paprika - 4 tsp oregano - 2 pinch of salt and pepper - 1/2 cup olive oil or coconut oil
- 4 chicken breasts - 1 zucchini - 1/2 large or 1 small onion - broccoli - 3 carrots - 1 yellow bell pepper - 1 red bell pepper
Mix all of the ingredients for the marinade. Pour half in a bag for chicken and let raw chicken maranade for 20 minutes to 24 hours in the refrigerator. Save the other half for cooking.
Preheat the grill (or oven at 375) and chop the veggies in bite size pieces. Make a boat or bowl out of aluminum foil and put veggies in the boat. Pour the other half of the marinade on the veggies and close the top of the foil. Put the chicken and veggies on the grill (or in the oven) until chicken is fully cooked and veggies are soft.
1 lg Onion
2 tbs jared garilc
2 tbs oil of your choice I chose Coconut Oil
2 lbs ground turkey
3 small or 2 med Zucchini
1 med Spaghetti Squash
1 24oz jar Spaghetti Squash of your choice
2 16oz cans stewed tomatoes
1 16oz pkg of Mozzarella Cheese
1 6oz pkg of Parmesan Cheese
1 cup Fresh Baby Spinach per person
Saute onion and garlic in oil until onions are soft
Brown ground turkey into the onions, salt and pepper to taste, drain
Pierce Spaghetti Squash several times, bake in microwave 5-8 min, cut in half cooking until done, scoop out seeds, using a fork scrape out the "noodles" place into a large bowl
Spiral Zucchini combine with the Spaghetti Squash noodles
Mix in Turkey & Onion
Slightly drain Stewed Tomatoes and add to mixture
Add Spaghetti Sauce and half of each bag of cheese mix well
Mix in 3 Eggs
Pour into a 9x13 baking dish
Bake uncovered at 425 for 25 to 30 min or until set firm
Place the rest of the cheese on top and brown slightly
Let sit for 5 min cut into 15 servings
Place 1 serving on a bed of 1 cup Fresh Baby Spinach
Peel beets and cut all veggies into bite size pieces. Put in a bowl with seasonings and oil and mix. Pour on a cookie sheet and bake on 360 until golden brown (about 40 minutes).
- 1 cucumber - 1 red bell pepper - 2 carrots - pinch of pepper - 1 tbsp of italian seasoning - dash of olive oil
Chop cucumber, bell pepper, sweet peas and carrots into bite size pieces. Mix in a bowl with olive oil, pepper and italian seasoning. Stir and enjoy.
- 1/2 cup salsa - 1/2 cup quinoa, cooked - 1 cup snap peas - 1/2 avocado, cubed - 1/2 cucumber, sliced - 2 cups romaine lettuce
Layer lettuce, cucumber, avocado, snap peas and quinoa. Pour salsa on top and enjoy.
- 6 wheat or corn tortillas - 1 chopped bell pepper - 1/2 chopped onion - 1 chopped medium squash - 6 tomatoes (blended) - 2 fully cooked and shredded chicken breasts - 2 cups shredded cheese - 2 tbsp flower - 2 tbsp chili powder - 1/2 tsp cumin - 1 cup water
Making the Sauce: Heat about 1 tbsp of the oil in a medium sauce pan over medium heat. Sauté half of the onions until translucent. Add the rest of the oil, flower and chili powder. Stir constantly and cook for 3 minutes over medium heat. Add tomatoes, water, cumin. Simmer over medium-low heat for about 7 minutes. Making enchiladas: Preheat oven to 350. Lightly coat a lasagna pan with cooking spray. Roll chicken, bell peppers, onions and quash into each tortilla separately. Place rolled tortillas into the pan. Cover with a layer of sauce and a layer of cheese. Bake for 30 minutes or until cheese on top is golden brown. * You can also add carrots, spinach, broccoli, cauliflower or okra.
Quinoa Stuffed Tomato
- 4 large tomatoes - 1 clove garlic, minced - 3 cups fresh spinach - 1 cup cooked quinoa - 1 tsp olive oil - pinch of salt and pepper - pinch of basil - pinch of rosemary
Preheat oven at 375. Slick off the stem of the tomato and heat olive oil in pan at medium heat. Add spinach, garlic, and seasonings to pan and cook until spinach is wilted. Add quinoa and stuff mixture into tomatoes. Bake for 20 minutes and serve.
* Add cooked chicken or steak to add additional protein.
Mushrooms & Asparagus
- 1 bundle of asparagus - 1 cup sliced mushrooms - 2 cloves garlic - 1 tbsp olive oil - pinch of pepper
Warm the olive oil in a pan on medium heat. Add asparagus, mushrooms, garlic and pepper. Simmer until tender and serve.
Spinach & Pasta
- 1 cup cherry tomatoes - 4 cups cooled cooked pasta (wheat, quinoa or brown rice) - 1/2 cup black or green olives - 1 cup fresh spinach - 1tsp olive oil and vinegar (or italian dressing) - pinch of salt and pepper
Put all ingredients in a bowl, mix and serve. Add cooked chicken, shrimp or beef for additional protein.
Stuffed Sweet Potato
- 3 medium sweet potatoes - 3 chicken breast - chipotle pepper - 1 clove garlic, minced - 1/2 cup fresh spinach - 1 tsp dried oregano - coconut oil (or olive oil) - pinch of salt and pepper
Put potatoes in the oven and bake until tender. While the potatoes are baking, slice the chicken into cubes and put into a pan on medium-high heat with the coconut oil, chipotle pepper, garlic, spinach, oregano, salt and pepper. Once the potatoes are soft, cut potato in half and carve a small portion of the center out so the potato is shaped like a boat. Stuff with the mixture and put back into the oven for 15 more minutes at 350.
*sprinkle cheese on top for an additional kick.
- 1 can chickpeas - 1 large tomato - 1/2 onion - 1 cucumber - 1 clove garlic, minced - 1/2 cup italian or caesar dressing
Chop tomato, onion and cucumber into bite size pieces and put into a bowl. Add chickpeas and garlic. Pour dressing, stir and serve cold.