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Recipes

Pumpkin Bread

Pumpkin “BRAN” Bread

Pumpkin “BRAN” Bread

INGREDIENTS:

  • 1 ½ cup brown flaxseed meal (don’t be scared… you can buy Bob’s Mill brand or use pulverized GG crackers
  • 6 Tbsp Swerve Sweetener (or granulated erythritol)
  • ½ cup unflavoured protein powder (I used vanilla because it is what I had)
  • 2 tsp baking powder
  • ½ tsp baking soda
  • 1 ½ tsp ground cinnamon
  • 1 tsp ground ginger
  • ¼ tsp salt
  • 1 cup pumpkin pie puree (NOT pumpkin pie filling)
  • 3 large eggs
  • 1 tsp vanilla
  • 20 drops Stevia extract
  • ½ cup unsweetened almond milk (I used unsweetened cashew milk because it’s what I had)
  • ⅓ cup coconut oil, melted

PREPARATIONS:

  1. Preheat the oven to 325 degrees F and spray a bread pan with avocado oil.
  2. In a large bowl, whisk together the flaxseed meal, granulated Swerve, protein powder, baking powder, baking soda, spices, and salt.
  3. In a medium bowl, whisk together pumpkin puree, eggs, vanilla & Stevia.  Add to flaxseed mixture and stir to combine.
  4. Stir in almond milk, then melted coconut oil, until well combined.
  5. Divide batter among prepared muffin cups and bake 40-50 minutes or until set and a tester inserted in the center comes out clean.

OPTIONAL ICING:

Pumpkin Bread w Icing

 

 

 

INGREDIENTS:

  • 2 Tbsp Greek Whipped Cream Cheese
  • 2 tsp swerve confectioners sugar

PREPARATIONS:

Combine and spread on slice of bread. I would spread the icing on each individual slice rather than top the entire loaf with the icing, because it will turn the bread soggy.

 

NUTRITIONAL INFORMATION (Serves 12)

Calories 133, carb 12.5g, fiber 4.7g, net carb 1.8 g, 6.5g protein, 9.3g fat

*nutrition facts do not include icing

 

 

Pesto Broc w Turkey Zuc meatballs small

Zucchini Parmesan Meatballs

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

 

INGREDIENTS

1 lb. lean ground turkey (or any lean meat)

1 medium zucchini (about ¾ cup), grated

2 Tbsp Parmesan (grated)

½ tsp paprika

1 Tbsp Italian Seasoning

Salt and Pepper to taste

 

PREPARATIONS:

  1. Preheat the oven to 350° and line a baking sheet with parchment paper
  2. Combine all the ingredients and mix until incorporated
  3. I use my hands to create 16 meatballs
  4. Lay the meatballs on the baking sheet and spray with avocado oil or EVOO
  5. Bake 15 minutes, then flip the meatballs and bake another 10 minutes
  6. Serve with zucchini noodles, cauliflower rice, or Broccoli Pesto Risotto

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

Originally posted 2020-02-28 14:40:35.

Pesto Broc small

Pesto “Broccoli & Cauliflower” Risotto, NO-CARB

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.

INGREDIENTS (serves 5)

2 ½ cups frozen bag riced broccoli

2 ½ cups frozen riced cauliflower

*2 pouches unflavored fiber (can be omitted, if you have it, use it.  I wanted to up the fiber. This makes it creamy)

1 Tbsp olive oil

1 ½ Tbsp chicken broth

½ Tbsp fresh lemon juice

1 cup fresh basil

1 clove of garlic, minced

¼ cup Parmesan cheese, grated

Salt and pepper to taste

Avocado Oil Cooking Spray

 

PREPARATION:

  1. Prep the pesto.  Using a blender or food processor, combine the basil, garlic, Parmesan cheese, salt, pepper, lemon juice and unflavored fiber (if using), and puree.  Scrape the sides of the bowl and add the olive oil and the chicken broth. Continue to puree until smooth.
  2. Spray a skillet with nonstick spray, cook the cauliflower and broccoli until tender.
  3. Once tender, remove the vegetables from the heat and stir in the pesto sauce and mix until it is well coated.
  4. Serve with additional Parmesan cheese, if desired.

 

*I use Avocado oil cooking spray over EVO or regular oil because it can handle higher temperatures before turning smoky or rancid.  Try it!

* You can omit the unflavored fiber, I use it to increase the fiber for the dish and it adds to it’s “creaminess”

 

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

Originally posted 2020-02-28 14:36:05.

be38271e-cef0-49d2-b597-67996d2c0766

Favorite Fall Slow Cooker Dinners

Favorite Fall Slow Cooker Dinners

Fall is slow cooker season in my opinion. It’s because it’s delicious, warm, easy, fast and it makes your house smell incredible!

Here are a few of my favorite slow cooker meals that are #One80eating and kid approved!

I now know why the slow cooker or the crock pot is considered a staple in every kitchen since it’s invention. It’s never too late to invest in a good cooker and it will save you time and money every week… not to mention it can save you tremendous amount of calories instead of having to grab takeout when you don’t have something healthy on hand ready to go.

Seriously, the slow cooker is the overextended mom or  lazy girls best friend!

If you’re like me, fall gets busy, and I find I have less time to prepare dinner. This is the time we’re at football games, outdoor shopping, soaking in the south, and don’t want to be in the kitchen all day.   I’ll be real, kids sports mean I have even less time to prepare lunch and dinner each day.

 

Crockpot-Salsa-Chicken-Recipe-6-of-13-683×1024Salsa chicken recipe

My number one recipe is this healthy chicken dish that has all the deliciousness of Mexican chicken, it’s me with chicken breasts, no fat, and just any jar of salsa.  Here are our favorite serving ideas:

 

  1. Salsa chicken quesadillas
  2. Salsa chicken bowl with riced cauliflower, Mexican cheese, guac, pico, squeeze of lime, and cilantro
  3. Wraps using Romaine or your favorite wrap with a side of steamed broccoli or roasted vegetable
  4. Salsa chicken scramble with eggs, cauliflower… again you can wrap this in a high-fiber tortilla or make GG sandwiches

 

IMG_7327Slow Cooker Pork Chops with Bacon

This is restaurant quality and a sure crowd favorite if you like smokey, tangy chops that will melt in your mouth and fork tender.

I love to serve this with my kale salad. Sometimes I will make my faux-tatoes as a side instead of roasted veggies.  This dinner just screams fall!!!

It might be hard to wait for dinner to finish cooking in the crock pot, I suggest cutting up vegetables and making my Ranch Yogurt dip!  This is a great way to begin to offset your appetite!

Image-1

Smoothies…Why I love them

Smoothies…Why I love them

Are you like me?  Love a smoothie but they don’t keep you full?  Keep reading because there is a simple solution and you need to know about it.

In the book Body Love, the author Kelly Levaque talks about the importance of FAT & fiber in a smoothie to elongate your blood sugar curve… that means you won’t be hungry for a really long time when you drink smoothies like this.  It also means you will not have a blood sugar spike and crash.

I am a fan of her smoothies and frequently share her recipes.

Kelly Levaque told a story about how many of her Hollywood clients didn’t have time to make a balanced breakfast every day.  In order to balance their blood sugar and prime their metabolism for the rest of the day, she introduced them to smoothies that take less than 60 seconds to prep.  They need to be tasty, delicious, and satisfying.  Making sure that the smoothies did not taste “chalky” is of utmost importance.

The smoothie is your secret weapon.  It is designed to create a blood-sugar-balancing, meal replacement shake in any flavor, with enough protein, fat, and fiber to keep you full for up to six hours.  By beginning the day with one of the many smoothie recipes, you set yourself up for balanced blood sugar, a feeling of satiety, and body chemistry that prompts weight loss through the burning of stored fat.  You prime your chemistry with breakfast and set yourself up for success.  Imagine a day of no cravings, no mood or energy swings. You will feel clearheaded, energetic, and light on your feet.  You won’t be counting the hours until lunch or dinner or falling victim to sugary temptations.

 

Here’s the formula:

Protein(20 grams minimum)

Fiber (10 grams or 1 to 2 tablespoons)

Fat (1 to 2 tablespoons)

Liquid

Ice

 

Before you get out the blender, take note, it is the mindset.  It is not about starving yourself or about a liquid diet.  This is not a diet, nor the beginning of a cleanse.  This is rooted in the science of blood sugar balance and is formulated to deliver the macro nutrients (protein, fat, & fiber) that your body needs to be healthy, function properly, and feel satiated.  It’s a tool to get you going in the morning, plan ahead before a party, recalibrate if you’re out of balance, and fill in for a meal if you’re not very hungry.  It isn’t a blanket substitute for regular food and meals.

There are a lot of smoothies out there.  Many of the smoothies found in juice shops and grocery smoothie bars and on the internet are loaded with too much sugar – specifically, fructose from excessive amounts of fruit, agave, dates, and fruit juice.  Can you guess what happens when you take in all those simple carbohydrates? Your blood sugar skyrockets.  It’s like a tall stack of pancakes in a glass.  Many smoothie recipes include fruit, but be sure to measure it (¼ cup to ½ cup) so that you won’t buy a ticket for the roller coaster of blood sugar.  Smoothies can be made fruit free depending on your goals.

If you have enough protein, fat, and fiber at each meal, you can elongate your blood sugar curve, which means you will have the energy to maintain a four to six-hour window between meals.  This window will allow your body to properly digest food, surge with human growth hormone and testosterone to burn fat, calm insulin levels (which slow fat burning) and make you feel more relaxed.

Depending on your previous eating habits (let’s say you ate a lot of starchy carbohydrates, sugar or fruit) it might take a little more to hold you over until the sense of fullness lasts.  If you get hungry after 3 hours, it’s a sign that you need to add an extra tablespoon of fiber the next day. If you still get hungry at 3 ½ hours, add an extra tablespoon of fat the next day.  If the added fiber and fat still don’t hold you until lunch, then up your protein from 20 grams to 30 grams.  The more you are tuned into your body and how you are feeling, the more precisely you can create a smoothie that gives you that magic for a six-hour window of satisfaction.

Think of this as a formula for creating a custom drink.  Find something you like in each category and combine it in the right proportion for something that is good for you.

 

For Protein- look for a clean protein, grass-fed if possible

For Fiber- use fiber powder, chia seeds, flaxseeds, basil seeds, acacia fiber, or even avocado (which is a fat and a fiber)

For Fat- use coconut oil, nut butter, avocado, walnuts, or try MCT oil

Liquids- I love unflavored cashew milk, almond milk, water, walnut milk, or hemp milk.  I do not recommend dairy (cow milk).  If you go with coconut water or cold-pressed juice, don’t add fruit!

 

If you want to add Superfoods or additives here are some suggestions:

  • Adaptogens: ashwagandha or rhodiola, to combat stress and high cortisol.
  • Resistant Starch: potato starch, a prebiotic
  • Super Powders: greens, ginger, turmeric
  • Nutritional Toppings: chia seeds, sunflower seeds, coconut flakes, cacao nibs, bee pollen, or sea salt.  Use them for the flavor or for your particular health goals.

 

Here are my top 3 favorite smoothie recipes. I eat a smoothie most mornings of the week.

If you have a favorite smoothie combo, what is it?

 

Chocolate Peanut Butter

This smoothie is for you if you love a Reese’s Peanut Butter Cup.

  • 1 serving chocolate protein powder
  • 2 tablespoons of peanut butter (I usually use almond butter)
  • 1-2 tablespoons chia seed (or unflavored fiber pouch)
  • 12 oz. unsweetened almond milk (I usually use cashew milk)
  • 1 teaspoon cocoa powder
  • 9 ice cubes

Toss all of the ingredients into the blender and blend until you get to the consistency you prefer.

 

Snickerdoodle

This is like drinking a “guilt-free cinnamon cookie” for breakfast

  • 1 serving vanilla protein powder
  • 1-2 tablespoons walnut butter (I usually use almond butter)
  • 1-2 tablespoon flax seeds
  • 12 oz. unsweetened almond milk (I usually use cashew milk)
  • 9 ice cubes
  • Ground nutmeg and cinnamon, for garnish

Toss everything but the cinnamon and nutmeg into a blender and blend until you get your preferred consistency.  Top with cinnamon and nutmeg to taste

 

Mocha

Save the calories and money at an expensive coffee shop.  This is a great start to the day AND one of my favorite afternoon bridge snacks.  (If I make it for a snack, I make half a recipe).

  • 1 serving chocolate protein powder
  • 1-2 tablespoons MCT oil
  • 1-2 tablespoons flax, chia, or zen basil seeds (I will sub for unflavored fiber pouch as well)
  • 2 Tablespoons instant coffee (I use Nescafe Dolca)
  • 12 oz. unsweetened almond milk (I usually use cashew milk)
  • 9 ice cubes

Toss all of the ingredients into the blender and blend until you get to the consistency you prefer.

 

Originally posted 2020-02-17 20:33:39.

New Kind of wrap

A New Kind of Wrap

A New Kind of Wrap

This is such an easy (and quick) Bridge Snack.  The trick is having the goods in the house.

INGREDIENTS:

  • 1 Crepini Egg Thin
  • 1 Tablespoon Greek Whipped Cream Cheese
  • 1 Sliced Turkey breast
  • ¼ cup leftover veggies (I used last nights broccoli)

PREPARATION:

Smear the Egg thin with the cream cheese, layer the turkey and veggies, and roll!  They are protein, fat, and fiber, low calorie, and sure to keep you full!

 

For Journaling – 0g carb, 2g fiber

Originally posted 2020-02-17 17:10:58.

Waffle Hearts

Belgian Waffles – High Fiber & Protein

Belgian Waffles – High Fiber & Protein

These are my high fiber and high protein waffles!  Make a double batch, cook once and eat often!

INGREDIENTS: (serves 1: yields 2 waffles)

  • 1 scoop Vanilla Protein Powder*
  • 2 unflavored Fiber pouches* (20g needed)
  • 3 whipped egg whites
  • 1 tsp. MCT oil
  • 1/3 cup plain 0% fat Greek yogurt
  • 1/2 tsp. baking powder
  • 1 tsp vanilla

PREPARATIONS:

  1. Whip egg whites first
  2. Let combined batter rest 2-5 minutes prior to pouring on the griddle. Spread ½ the batter to the edges.
  3. Bake on the highest setting.  May want to give it an extra minute.

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

Nutrition Info:

29g Protein , 21 Fiber, 8 Net Carb, 275 Calories, 5g Fat

*Use what you have. I use IDLife Vanilla (not vanilla bean) Protein Powder (grass-fed, soy-free, gluten-free) and AdvoCare Unflavored Fiber. I am not sure how other brands will affect the recipe.

Originally posted 2020-02-17 14:44:31.

Cookie Crisp new

Cookie Crisp

Cookie Crisp

Do you remember the cereal Cookie Crisp?  This is an adult spin on a favorite.  You can munch these little cookies all by themseves or put them in a bowl with almond milk and have a healthy spin on a favorite cereal treat.

INGREDIENTS (yields 36 mini cookies, serving sizes 6 cookies)

PREPARATION:

  1. Combine all the protein, fiber, and flour.  Then stir in the almond butter.  Add 8 Tbsp of water.  You can add more if needed to get a sticky dough consistency.
  2. Drop these in 1 teaspoon balls onto a cooking sheet with parchment paper.
  3. Bake at 350 for 45 minutes (yes…45 minutes).
  4. Toss the mini cookies in a bowl with the chocolate chips. The hot cookies will melt the chocolate chips.
  5. Toss these in a bowl and top with almond milk.
  6. Store these in the fridge or freezer.

NUTRITIONAL INFO: (per serving)

190 calories, 8g carb, 5g fiber, 3 net carb

Originally posted 2020-06-15 19:21:24.

Currently Eating Loving

4 Things I am Currently Eating & Loving

4 Things I am Currently Eating & Loving

I know good things and I get a kick out of sharing them with others.  Food is no exception.

The grocery store is overcrowded with overwhelming choices.  If you are like me, you enter when you are hungry and pressed for time. My girlfriends fall into one of two categories when it comes to grocery shopping: #1. Love strolling grocery aisles and turning over labels, but that is a time luxury reserved for…almost never. #2. The grocery is a horrible place and anytime spent there is a time waster.

Which type of grocery shopper are you?

Either way, both types of friends grab basically the same food week after week.  You buy what is familiar, you buy foods that you know fit into recipes you commonly make, and you buy what you know your family will like.  I get it. The effort to be creative to think of protein, fat, and fiber foods combined with then FINDING those foods. Good grief.

Here’s the good news!  I found some delicious options!  Jot these down, print this email, or copy the “little recipes” into the notes section of your phone so you have them the next time you are at the store.  Getting the ingredients in the house is a huge accomplishment!

BREAKFAST

36714DE1-AB43-4A28-B489-62BDCE8FCD53Simple Breakfast Bowl 

I love this because it is protein, fat, and fiber.  I also love it because I can make it in 2 minutes and no cooking or dishes are required.   I have been known to use this in a pinch as an afternoon snack! This is a kid-approved breakfast and snack!

 

LUNCH

778a84ca-40f2-4a9f-b1d1-f16e74383e11Cauliflower crepes

I find these in the refrigerated deli section. They offer protein with no net carb.  I love these as an alternative to a salad wrap or tortilla wrap. They are delicious topped with a little cream cheese and turkey and rolled up. They are also delicious topped with scrambled eggs.

 

A New Kind of Wrap

This is such an easy (and quick) Lunch or Bridge Snack.  The trick is having the goods in the house.

 

 

 

ScrambledEggCrepiniEasy Eggs

I have been making scrambled eggs with leftover vegetables from dinner, and top with a pinch of Parmesan cheese.

 

 

BRIDGE SNACK

Bridge Snack between 4:00-6:00 gives me the willpower to skip all after-dinner snacks!  Try it!

GG Crackers small4 GG crackers topped with Greek Whipped Cream Cheese, Sliced Turkey, and Everything But the Bagel Seasoning.  They are DRY (you need to acquire a taste for these) but a great base for fat and protein. You will burn more calories eating these than if you skipped them.

Bridge snack is so important for hunger and appetite control as I enter into the evening.  This ruins my dinner, stretches my stomach (signaling my brain that I am full) and gives me the control I need to choose a protein and vegetable dinner, in the right portions.

DINNER

C4210358-FC9E-462B-ADC8-377382C789FBEasy BBQ Chicken and Broccoli Rice

This is a fast and DELICIOUS dinner that is family approved!

I would suggest that you double the recipe because the leftovers are incredible!

You will thank me for this one!

 

What is the hardest part of all these delicious meals that I am loving? Remembering this list of ingredients and buying them!  It’s a trip to “easy town eating” once you get these things in your house!

 

What are you loving right now?

Copy of XO,

Originally posted 2020-02-16 17:14:18.

Veggie Bowl copy

Veggie Bowl

Veggie Bowl

Do you get tired of salad? I do.

I wish I could come up with a fancier name for this but essentially it’s a bowl of vegetables that is protein, fat and fiber !

So “Bowl” it is.

  1. This is what I turn to when I’m tired of salads. Bowls seem fun.
  2. They are filling and they make your body feel good. When you feel good you do better!
  3. Please make you look good. The protein fat and fiber balance your blood sugar so weight loss weight management energy and a rev’ed metabolism is the result. All this in one bowl.
  4. This is a really easy way to eat at home and only takes 5 to 10 minutes to make using a lot of extra things that you have around the house.  It is a lot more food, takes a lot better than a Lean Cuisine.

Part two of my proven method is helping my clients to understand what to put on their plate to keep their blood sugar and check. Let’s skip all the science just to say this will help you burn more fat for fuel!!!

I want you to get your veggies and greens and healthy fat and protein and this is a way to do it in one meal!

I have a bowl five times a week is and they are always different.  You can put everything neatly in the bowl like I’ve shown you or you can mix it all together like a tossed salad.

Here’s how I construct a bowl

  • PROTEIN 20 grams – chicken, salmon, steak, pork tenderloin, tofu, shrimp, eggs, Greek yogurt, protein powder, cottage cheese…you choose!
  • FAT roughly 20 grams- pesto, avocado oil, truffle oil, olive oil, nuts or nut butters, guacamole, avocado, cheese, bacon, Chia seeds, Zen basil seeds, bacon…
  • FIBER 8-16 grams- Broccoli, riced cauliflower, riced broccoli, bell peppers, radish, tomato, romaine, spinach, carrots, zucchini, spaghetti squash, green beans, etc….
  • Bonus- sauerkraut, cilantro, pico de gallo, lemon or lime, vinegar, hot sauce, fermented veggies, homemade dressings or sauces, dill dip…

Heat up any of your leftovers in the microwave or eat them cold over a bed of greens or rice cauliflower/riced broccoli.  Top with Greek yogurt or Chia seeds and nuts

One of my favorite quick bowls is any leftover protein from the night before over riced broccoli with a ton of leftover roasted vegetables, part of an avocado and a drizzle of olive oil. Some zen basil seeds for extra.

  1. Plain Greek yogurt + raspberries +cashew butter + zen basil seeds
  2. Cottage cheese + smoked salmon +avocado + tomato + cucumber + truffle oil (maybe with GG crackers)
  3. Eggs+bacon+avocado+pico de gallo + lime+ cilantro
  4. Grilled chicken+ avocado + Parmesan + broccoli + riced cauliflower + lemon juice
  5. Steam + bell peppers + onions + romaine + lime juice  + cilantro

I do eat avocado often, it’s fat and FIBER!  I like zen basil seeds as well (like chia)- I add them to bowls, my chocolate fluff, smoothies, and salads for extra fiber.

When you make a bowl, tag me on Instagram @carpenterone80 so I can see your creations!

Copy of XO,

 

Veggie Bowl

Originally posted 2020-06-15 19:06:54.