1 cup raw cashews
6 tbsp coconut flour
1 tbsp ginger
3/4 tsp cinnamon
pinch of salt
1/4 tsp baking soda
4 tbsp coconut oil softened
1 tbsp molasses
1/4 cup honey
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
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
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
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
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.
- 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.