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July 2020

Orange-Strawberry-Mimosas_003

Strawberry Mimosas

Strawberry Mimosas

Happy Mother’s Day! Cheers to a delicious breakfast in bed (while kids are making theirs).

The simple strawberry mimosa (and one with a twist)

Grab a bottle of Bubbles!

 

INGREDIENTS

  • 1 cup strawberries, diced
  • 1 cup orange juice
  • 1 bottle champagne (or sugar-free 7-UP)

PREPARATIONS

  1. Add strawberries and orange juice in the blender, and blend until smooth. PRO TIP: add 7-up to this and its PERFECT for the kids!
  2. Pour fruit mixture into champagne flutes until about ½ full.
  3. Fill the glass with champagne (or 7-up)
  4. Enjoy!

Originally posted 2019-05-08 13:50:15.

Strawberry-Spinach-Salad-with-Champagne-Dressing_Landscape_74126801232-1024×683

Strawberry Spinach Salad

Strawberry Spinach Salad

This salad is a lighter version of an old favorite. To turn this into a meal, add grilled chicken, salmon, or shrimp.  Goat Cheese is also delicious with this.

INGREDIENTS:

  • ¾ cup slivered almonds
  • 1 Tbsp. butter
    • (saute almonds in butter until lightly brown and sprinkle on top of finished salad)
  • 1 large bag baby spinach, pre-washed
  • 1 cups sliced Strawberries
  • 1 ounce goat cheese (optional)

DRESSING

  • 2 Tbsp toasted sesame seeds
  • 1 Tbsp poppy seeds
  • ¼ cup Swerve sweetener (or Monkfruit) (sugar was in the original recipe)
  • ½ cup avocado oil or Extra Virgin Olive Oil (or MCT oil )
  • 2 tsp minced onion
  • ¼ tsp paprika
  • ¼ cup white wine vinegar
  • ¼ cup cider vinegar

PREPARATION:

  1. Combine all dressing ingredients into a mason jar, put a blender bottle in the jar, top with the lid and SHAKE!
  2. Just before serving toss the salad and almonds with the dressing

Serves 4

Originally posted 2019-04-17 14:07:50.

Hot Pockets 2

CarpenterOne80 Hot Pocket

CarpenterOne80 Hot Pocket

INGREDIENTS:

  • 8 Boars Head Turkey Pepperoni
  • 3/4 cup egg white
  • 1/4 cup cauliflower rice
  • 1/4 Rao’s Marinara
  • 1 oz mozzarella
  • Cooking spray
  • 1 tsp Oregano
  • 4 GG Crackers

PREPARATIONS:

  1. Spray non-stick pan and sauté oregano  with frozen riced cauliflower until brown.  Add egg white and allow to coat the bottom of the pan.
  2. Cook egg whites until firm and solid over medium heat.  Leave the egg whites coating the pan and layer marinara, cheese, pepperoni and allow cheese to melt.
  3. Fold the layered pizza in 1/3
  4. Cut the this into 4 equal pieces.  Place each piece on-top of 1 GG

 

Nutrition facts (serves 1):

318 calories, 38g protein, 10 net carb, 18g fiber, 12g fat

whole-chicken-in-crock-pot

Crock-Pot Chicken

Crock-Pot Chicken

This is easy, dependable, delicious, and guarantees leftovers.  The hardest part is remembering to turn on the crock-pot!

INGREDIENTS

  • 1 whole chicken (be sure to rinse it and take out the giblet bag)
  • Salt and pepper
  • ¼ cup water (or sherry)
  • 2 tsp Italian seasoning
  • 2 tsp garlic salt
  • 3 Tbsp lemon juice

PREPARATIONS

  1. Rinse, dry, & pat the chicken with salt and pepper
  2. Brown the chicken on both sides (2 minutes a side) in a pan, on high heat, on the stove.
  3. Pat the outside of the browned chicken (and the inside) with Italian seasoning and garlic salt.
  4. Put the chicken in the crock-pot, add the pan drippings &  ¼ cup water.
  5. Cook on low for 8 hours.
  6. Add 3 tbsp lemon juice during the last hour of cooking

Originally posted 2019-09-25 13:45:13.

Easter Table small

Easter- a fresh twist

Easter- a fresh twist

I hope whatever this Easter weekend brings you, that you have a wonderful one.

I spent some time coming up with our Easter brunch menu and thought I would share.  I took some familiar recipes and “healthied them up”.  They are favorites, taste delicious, and will leave you feeling full but not filled out.

Happy Easter!

Brunch Menu:

  • Egg Casserole
  • Strawberries
  • Strawberry Spinach Salad
  • Green Beans- restaurant-worthy
  • Cauliflower Mash
  • Roasted Chicken
  • Biscuits
  • Strawberry Shortcake
  • Mimosa
  • OJ (for the kids)

Easy Egg White BakeEasy Egg White Bake

This is so easy, light, and delicious.  I love it because I make it the night before and can enjoy the holiday morning with the family.

 

whole-chicken-in-crock-potCrock-Pot Chicken

This is easy, dependable, delicious, and guarantees leftovers.  The hardest part is remembering to turn on the crock-pot!

 

Strawberry-Spinach-Salad-with-Champagne-Dressing_Landscape_74126801232-1024×683Strawberry Spinach Salad

This salad is a lighter version of an old favorite. To turn this into a meal, add grilled chicken, salmon, or shrimp.  Goat Cheese is also delicious with this.

 

String Beans in Tomato Sauce

A version of this dish can be found in several restaurants

 

mashed-garlic-cauliflower

The Best Mashed (NO) Potatoes, EVER!

I met this recipe when living in Jackson, Mississippi.  A restaurant called Walkers served this with Redfish. I found the recipe and make it often and serve it with anything.  This is one of my personal all-time favorite vegetable recipes.  If you make it, please let me know.

Biscuits 2Biscuits

Use these on the table with Brunch AND as the base for Dessert

 

strawberryshortcakeStrawberry Shortcake

This is a simple, delicious, family favorite that pleases even the finicky dessert eater

 

Orange-Strawberry-Mimosas_003Strawberry Mimosa’s

The Unicorn does exist Easter morning at our house: the kids eat candy for breakfast & cocktails begin at 9:00 am.

 

 

Enjoy!

Copy of XO,

What are you cooking this year?

Originally posted 2020-04-06 15:15:12.

Easy Egg White Bake

Easy Egg White Bake

Easy Egg White Bake

This is so easy, light, and delicious.  I love it because I make it the night before and can enjoy the holiday morning with the family.

INGREDIENTS:

  • 1 Joseph’s pita
  • 9 oz. liquid egg whites
  • 1 whole egg
  • ⅛ tsp garlic powder
  • ¼ tsp dry mustard
  • ¼ tsp cumin
  • ¼ tsp salt and pepper (to taste)
  • ¼ cup grated Parmesan cheese
  • ½ cup diced bell pepper
  • Small handful chopped spinach
  • 4 tbsp diced canned green chiles (½ a 4oz can)
  • 4 oz chopped mushrooms
  • 3 slices bacon or ham (use what you have)

PREPARATIONS

  1. Place one pita on the bottom of a casserole dish (mine is 5X7).  You could double or triple this recipe.
  2. In a mixing bowl, whisk egg whites, egg, veggies, chiles, chopped bacon, seasonings, and Parmesan.
  3. Pour over the pita in the casserole dish.  You can cover this with foil the night before and bake in the morning (this is what I do) or bake immediately.
  4. Bake 350° for 45-50 minutes until the middle is set.  If you use a larger pan, you may have to add extra time…say 30 minutes

Originally posted 2020-04-01 13:38:43.

Grocery Small_shopping list quarantine

I’ll be brief: I am giving you a QUARANTINE grocery list you need and simple recipes you will love!

I’ll be brief: I am giving you a QUARANTINE grocery list you need and simple recipes you will love!

(These are groceries and recipes that I am suggesting to my Clients)

Our goal is NOT to gain the “Quarantine15”.  Here is the hard part: TAKE THIS LIST TO THE STORE WITH YOU.  Here is the easy part: When you have these items, print some of the recipes and try them.

You have the same 24 hours in a day but your “job description” has suddenly changed, and if you are like me, you are home making a lot more meals.  Here is a SHORT and SIMPLE grocery list that supports some of the simple recipes I have included.  These items will help you prepare #one80eating approved meals that are based on protein, fat, and fiber.  They are kid-approved & will help you feel full without filling you out. Buy frozen veggies. They are flash-frozen at the peak of ripeness.  I am stocking my freezer with frozen, we eat the fresh fruits and veggies first, but since we are going longer between grocery trips, the frozen veggies are SAVING THE DAY!  I use frozen veggies when cooking.

Even if you don’t have weight to lose, these are healthy options to help maintain weight:

 

PROTEIN:

  • Eggs
  • Rotisserie Chicken
  • Boneless Skinless Chicken Breast
  • Chicken Sausage
  • Ground Turkey
  • Tofu (Silkened)
  • Sliced Deli Meat
  • Turkey Bacon
  • Turkey Pepperoni
  • Lean Grass-fed Ground Beef (90% or higher)
  • Steak
  • Beef or Turkey Jerky
  • Salmon
  • Tuna (canned in water, wild-caught)
  • Smoked Salmon

DAIRY/NON-DAIRY:

  • Unsweetened Almond Milk/Cashew Milk
  • Greek Whipped Cream Cheese
  • Low-Fat Mozzarella
  • Parmesan Cheese
  • Light Stringed Cheese
  • Two Good Yogurt

PRODUCE (Great source of FIBER!):

*Buy frozen veggies when possible. They are flash-frozen at the peak of freshness.  Cauliflower rice, broccoli rice, Brussels, berries, and broccoli & cauliflower florets are staples and a must in my freezer!

  • Artichoke
  • Asparagus
  • Basil
  • Berries (Strawberries, Raspberries, Blueberries)
  • Green beans/ Wax Beans
  • Beets
  • Brussels Sprouts
  • Cauliflower
  • Carrots
  • Celery
  • Cucumber
  • Fennel
  • Garlic
  • Kale
  • Lemon/Limes
  • Lettuce
  • Mushrooms
  • Onion
  • Peppers
  • Tomatoes
  • Spinach
  • Squash
  • Zucchini

DRY/CANNED GOODS:

  • Rao Pasta and/or Marinara Sauce
  • Chicken Broth
  • Coconut oil
  • Pesto
  • GG Crackers
  • PB Fit (powdered Peanut Butter)
  • Natural Peanut Butter/Almond Butter- watch portions!
  • Nuts & Seeds (almonds, pumpkin, pecans, cashews…)
  • Ole’ High Fiber Tortillas
  • Trader Joe’s Everything But The Bagel seasoning
  • Vinegar (balsamic, white wine, red wine)
  • Red Pepper Flakes
  • Paprika
  • Protein Powder
  • Unflavored Fiber
  • ZenBasil seeds
  • Whole Grain Mustard
  • All-Bran Bran Buds
  • Choc Zero Vanilla syrup and Maple Syrup (Sukrin is another high fiber syrup)

grocery cart small quarantine list

Here is the fun part, trying EASY new recipes.  PSA: If you have kids, have them help you. COOKING = MATH, you are teaching.

 

BREAKFAST:

Waffles small

Belgian Waffles (yields 1 serving)

These are my high fiber and high protein waffles!  Make a double batch, cook once and eat often! These are a staple in our house.  Use what you have on hand!

 

 

Simple Breakfast Bowl

This is #kidapproved and a great breakfast or Bridge Snack

 

 

 

LUNCH: Soup, Salad, & More

Broc Soup Small

Creamy Broccoli Parmesan Soup

I make this soup with frozen veggies, it is FILLING, CREAMY, and HIGH FIBER!  This soup freezes beautifully.

 

 

Kale-and-Coconut-Chicken-Salad-Recipe-2-2

Classic Kale Salad with Chicken

This recipe calls for hemp seeds, don’t have ‘em? No sweat, skip it or add seeds that you have and love.

 

 

 

BRIDGE SNACK:

GG Crackers small

GG Crackers… Anyway You Like ‘Em

It’s no secret from my insta stories that I love GG crackers!    I get tons of questions about these, like where to find them, why I eat them, and what to put on them.

 

 

DINNER and SIDES:

Pesto Broc small

Pesto “Broccoli & Cauliflower” Risotto, NO-CARB

This is a dish that I am loving so much!  It is creamy, delicious and so satisfying.  You won’t miss the rice.

 

 

 

Pesto Broc w Turkey Zuc meatballs small

Zucchini Parmesan Meatballs

These are quick to make and great to freeze.  Cook once, eat often!

I have been known to serve these as a meal or appetizer

 

 

Cauliflower Casserole smallCauliflower Casserole- A healthy Option

Want something creamy, decadent, & delicious that is also light and healthy?  Look no further #kidapproved. This recipe can be made with broccoli instead of cauliflower if you prefer.

 

 

Meatballs

Mozzarella-Stuffed Meatballs

Oh, how we love these.  These do not disappoint!  If you are in the mood for meatloaf, this is a great recipe!

 

 

mashed-garlic-cauliflower

The Best Mashed (NO) Potatoes, EVER!

I met this recipe when living in Jackson, Mississippi.  A restaurant called Walkers served this with Redfish. I found the recipe and make it often and serve it with anything.  This is one of my personal all-time favorite vegetable recipes.  If you make it, please let me know.

 

Suz Broc Rice smallBroccoli Rice

You may not know that this is a thing.  It is in the freezer section of the grocery.  It is so easy and delicious and a great source of fiber!  This is a fast and easy way to serve vegetables that your kids will love.

 

 

I hope this helps!  I wanted to keep it short but give you a great resource!

What recipe are you going to try first?

Copy of XO,

Originally posted 2020-03-31 17:58:38.

Broc Soup Small

Creamy Broccoli Parmesan Soup

Creamy Broccoli Parmesan Soup

INGREDIENTS (serves 6):

Nonstick cooking spray

1 large onion, chopped

½ head cauliflower, broken into florets (-2 pounds of cauliflower florets)

4 stalks celery, chopped

2 large heads broccoli

Fresh parsley or scallions (optional)

1 cup water

4 cups all-natural chicken broth

1 tsp parsley

Sea salt and fresh ground pepper, to taste

4 large cloves fresh garlic, minced

¼ cup Parmesan cheese

 

PREPARATIONS:

  1. Coat large dutch oven with nonstick cooking spray and place over medium heat.  Add the chopped onions to cook, stirring occasionally, until golden brown (about 8 minutes).
  2. Add the garlic, celery, salt and pepper and begin to cook, stirring frequently (about 2 minutes).
  3. After 2 minutes add the broth and water. Cover and increase heat to high and bring to a boil.
  4. Once boiling, add broccoli and cauliflower.
  5. Reduce heat to medium, add parsley and Parmesan cheese.  Cover and allow to simmer until broccoli and cauliflower are very tender, about 15 minutes.
  6. Once broccoli and cauliflower are tender, remove from heat.  Using an immersion blender, puree soup carefully until smooth.  If you do not have an immersion blender, puree small batches in a blender and then return it to the pot.
  7. Allow the pot to reheat and the soup to simmer for 20-30 minutes.  Stir in additional salt and pepper to taste.
  8. Ladle into bowls to serve.  Garnish with chopped parsley/scallions, grated Parmesan cheese, and additional salt and pepper to taste.

 

If you make them, tag me so I can share! @carpenterone80

NUTRITIONAL COUNT PER SERVING

150 calories, 12g protein, 24g carb, 8g fiber, 16g net carb, 3g fat

 

For journaling 0g carbohydrate, 8g fiber

(non starchy vegetables are considered to have no carbohydrates, meat and fat also have no carbohydrate)

Originally posted 2019-10-06 15:13:02.