Farro Salad

 

For video click Here!

     Have you ever added Grains to your Salads!?  Did you know there are no rules when it comes to Salads!?  Anything you throw in a bowl and toss around can be labeled a Salad, ...so why not try throwing in a little Farro, Barley, Quinoa, Buckwheat or Rice.  So much fun to see how many colors, flavors and textures you can combine in each and every bite.  It is a taste sensation that hits all the high notes!

Ingredients~

Farro (sub with favorite Grain)

Yellow Onion, chopped

Bouillon

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Sweet Potato

Brussels Sprouts

Purple Onion

Cauliflower

Red Bell Pepper

Olive Oil

Garbanzo Beans

Arugula (sub with your favorite Greens)

Blueberries

Balsamic Vinegar

Seasoning as desired

     Prepare Farro, or other grain according to package directions, using chopped Onion and Bouillon in the Water, set aside when done.  Meanwhile, add diced Sweet Potato, Brussels, Onion, and Cauliflower to parchment lined baking sheet, toss with a scant amount of Olive Oil, season as desired and bake at 400 for 40 minutes, stirring half way thru, add Bell Pepper the last 5 minutes of baking (you may need two baking sheets).  Begin to build your Salad with a base of Arugula, top with your roasted Veggies, along with Beans, Grains, Berries and Balsamic.  Adjust amounts according to desire, and feel free to add or subtract any of the ingredients, and make it your own Picasso.  Enjoy :)

 

Cabbage Casserole

 

See Video Here!

     One of my favorite things is a good solid casserole, one that can last all week...you know the one, the one where the flavors just keep getting better with each passing day.  Well, my Cabbage Casserole falls directly into that category.  And if low carb, high protein is your thing, this will fit that bill.  For each of the 6 generous servings it is only 355 calories, 28g carbs, 12g fiber, 16g net carbs, 31g protein and 12.7g fat.  This was tremendously filling, excellent flavor, and full of all good things!  Try it, you'll like it!  ;)

Ingredients for 6 servings~

8oz diced Tomatoes

1 pound Cabbage, sliced 

4 extra large Eggs

5.3oz 0% Fage Plain Greek Yogurt (sub with non dairy unsweetened Yogurt)

1 pound Chicken Breast, diced (sub with favorite protein)

1 can drained Cannellini Beans (sub with favorite Beans) 

3 cleaned trimmed diced Carrots

1 small head cleaned diced Broccoli (approx 5oz)

1 diced Bell Pepper

1/2 diced Onion (approx 5oz)

1 Tablespoon chopped Garlic

Seasoning as desired

3/4 cup Salsa

3 small Avocados 

     Dice Tomatoes, let drain on Paper Towels to absorb excess liquid.  Meanwhile, Dice Cabbage into slices, and lay on parchment lined cake pan.  Whip together Eggs and Yogurt til fully incorporated, stir in Chicken, Beans, Carrots, Broccoli, Bell Pepper, Onion, Garlic, Seasoning if desired, and Tomatoes.  When completely blended, pour over Cabbage, and bake at 375 for 1 hour.  Remove and top each of the 6 servings with 2 Tablespoon of Salsa when ready to eat, along with 1/2 an Avocado (should be approx 1.5oz).  Enjoy  :)

White Bean Blender Soup

 

View full video tutorial Here!

     If you are looking for a quick easy lunch, then you will be amazed by my White Bean Blender Soup.  This is about a 5 minute process to create your next meal.  And, as an added bonus, you can enjoy a full 3.5cup serving for 366 calories, 69g carbs, 20g fiber, 49g net carbs, 20g protein, and only .4g fat...why even bother reporting the fat!?  If you have a sharp eye, you will have noticed that there is 20g fiber in this recipe, the daily recommended amount is at least 25g/day...so you almost have your daily allotment in this one generous bowl.  Flavor, fiber, and fantastic all in one place.  Try this out and find out for yourself!

Ingredients for one 3.5 cup serving~

1 cup Cannellini Beans (or other White Bean)

1 teaspoon-Tablespoon chopped Onion (adjust to desired taste)

1/4-1/2 teaspoon chopped fresh Garlic (adjust to desired taste)

1 fresh trimmed and diced Carrot

2 stalks trimmed and diced Celery

1 can diced Tomatoes (I used "no salt added")

Seasoning, as desired

     Add Beans to heavy duty blender, next add Onion and Garlic to ensure they are appropriately blended, next add hard vegetables, Carrots and Celery, finish by adding Tomatoes, then blend til smooth.  If you would like more texture then reduce blending time, otherwise blend til smooth. As an added bonus, the longer you blend, it will naturally heat your soup at the same time if that is your preference.  Otherwise heat as desired, I enjoyed mine room temperature.  Season as desired.  Enjoy!

Shrimp Gumbo

 

                                 

Click to see video Here!

     If you are a soup lover, and you like to make big batches that will last all week, then keep reading.  This Shrimp Gumbo has all the things, protein, complex carbs, and just a touch of healthy fat.  The other big bonus is that you can get a hearty nutrient dense rounded 2 1/2 cups for only 356 calories, 40g carbs, 8g fiber, 32g net carbs, 30g protein and 8g fat.  Since this produces 7 servings, it will last a full week…or if you are feeling generous, you can be kind and share.  Decisions decisions!😉

Ingredients for 7, 2 1/2 rounded cups~

1 pound 99% Lean Ground Turkey

1 large chopped Onion

1 Tablespoon chopped Garlic

8oz sliced fresh Mushrooms (sub with canned)

1 head chopped Celery

2 medium large chopped Zucchini 

4 trimmed sliced Carrots

Dash Cayenne Pepper (optional)

1 Tablespoon Paprika

2 cans no salt added diced Tomatoes

1 pound Shrimp

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3/4 cup dry Brown Rice (sub with White)

1 large chopped Onion

1 teaspoon Bouillon 

2 cups Water

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Small Avocados

  

     Add Turkey, Onion, Garlic and Mushrooms to large stockpot and heat on medium til Turkey is cooked and vegetables begin to soften.  Add Celery, Zucchini, Carrots, and spices and allow those to continue to soften in their natural juices.  Meanwhile, cook Rice, Onion, Bouillon, and Water according to package directions, set aside.  Lastly, stir in Tomatoes and Shrimp in Turkey mixture, and heat til Shrimp are pink.  Stir Rice into Soup, divide into 7 equal portions, should be about 2 1/2 cups, and top each serving with a half small Avocado (approximately 1.5oz).  Enjoy ☺️ 

Lentil Vegetable Soup

 

Enjoy video Here!

     

     Full disclosure, this is one of the best dishes I have ever made.  It turned out superb.  I think the key was incorporating the White Sweet Potato, a new favorite of mine, and so underutilized.  This makes a huge pot of 16 cups, so be sure to break out your largest pan.  Each 2 cup serving is only 318 calories, 63g carbs, 14g fiber, 49g net carbs, 14g protein and 3g fat.  This is the perfect complete meal, and works great for lunches all week long.  Definitely one worth trying! 😊

Ingredients for 16 cups~

1 Tablespoon Olive Oil

1 Tablespoon chopped Garlic

1 large chopped Onion (mine was 13oz)

1 head chopped Celery

8oz sliced fresh Mushrooms (sub with canned)

4 large trimmed and sliced Carrots

2 medium large diced Zucchini

2 pounds diced White Sweet Potatoes

Dash Cayenne, or season as desired

2 cans diced Tomatoes (I use no salt added)

1 Tablespoon Bouillon

280gms Lentils (the bag will tell you 2 cups, but when you weigh it out, it is only about 1 1/2 cups)

     In large stock pot, add Oil, Garlic, and Onion and sauté til light golden.  Add in Celery, Mushrooms, Carrots, Zucchini, Potatoes, and a dash of Cayenne, or desired seasoning and allow the vegetables to soften on medium heat.  Meanwhile, prepare the Lentils per instructions.  When vegetables are softened, pour in the Tomatoes, Bouillon, and prepared Lentils, stir to combine.  Divide into individual containers and use for lunches all week if desired.  Enjoy 😉 

Cauliflower Tostadas'

 

To watch full video click Here!

     Well, I know what I am having for lunch this week!  My Cauliflower Tostadas' recipe makes the perfect amount to cover Monday thru Sunday...if you double the recipe.  So many flavors to enjoy in every bite.  What's even "funner" is if you make it a "build your own" line for the family to enjoy!  There are no rules when it comes to toppings, other than follow your heart....errr, taste buds!  That's a lie, there actually is one guideline, these can be delicate so best to serve on the Parchment Paper Square you bake, and build them on! Consider it a platform for their greatness!

Ingredients for 4 Tostadas' (make two batches at a time if desired)~

1 head of Cauliflower, cut into bite size pieces

Water

Olive Oil

Taco Seasoning (I use a low sodium Taco Seasoning packet)

Nutritional Yeast 

Corn

Black Beans

Sliced Mushrooms

Sliced Green Peppers

Sliced Purple Onion

Sliced Jalapeño's, optional if desired 

Chopped Kale

Salsa

Chopped Avocado

     Add diced Cauliflower to microwave safe bowl along with a couple Tablespoons of Water, depending on your bowl, you may have to make this in 2 batches.  Microwave for 5 minutes, toss, and microwave another 5 minutes til soft.  Drain off any water, divide into 4 equal piles on parchment lined baking sheet, use the bottom of the bowl to smash into a thin circle, brush lightly with Olive Oil, season with Taco Seasoning and Nutritional Yeast, bake at 400 for 20 minutes.  Meanwhile, add husked Corn on the Cob to a piece of wax paper, roll up and twist the ends, microwave for one minute, cool to touch, trim Corn off of cob.  If the Corn is in the husk, microwave it in the husk for one minute.  When Tostadas' are done baking, remove and add whatever toppings you desire, bake another 20 minutes, then top with Salsa and Avocado as desired.  Season to taste.  Enjoy ;)

Sweet Cinnamon Cashew Apples

 Checkout my YouTube tutorial Here!

     Sometimes I just need something a little lighter than my normal fare.  That's what prompted the wheels to start churning in my mind searching for answers.  It didn't take too long to reach that place in my brain, I knew I was moving in the right direction when I heard myself exhale an "ahhhhhhh".  The only thing left to do was to head to the kitchen, and start putting one pot in another.  #missionaccomplished 

Ingredients~

Sweet Potatoes (I prefer Red Garnett)

Olive Oil

Apples ( I prefer Cosmic Crisp)

Nuts/Seeds ( I prefer Cashews, Walnuts, Pecans, Pumpkin Seeds)

Cinnamon

     Dice Sweet Potatoes, toss with scant amount Olive Oil, roast at 400 for 40 minutes, stir half way thru.  Diced desired amount of Apples, toss with Sweet Potatoes, sprinkle with a couple Tablespoons Nuts and/or Seeds, season with Cinnamon.  Enjoy ;)