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Dinner

Cauliflower Casserole small

Cauliflower Casserole- A healthy Option

Cauliflower 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.

 

INGREDIENTS (serves 8):

  • I large head of cauliflower, cut into florets
  • 2 egg whites
  • 2 tablespoon whole wheat flour (1 used pulverized GG crackers)
  • 1 ¾ cup fat-free shredded mozzarella cheese
  • ½ cup fat-free grated Parmesan cheese
  • 1 cup skim milk (I used unflavored almond milk)
  • 2 teaspoons salt
  • ½ teaspoon Red Pepper flakes (optional)

 

PREPARATIONS:

  1. Preheat the oven to 350°F.  Boil water, add cauliflower and cook until softened (about 5 minutes)
  2. In a bowl, whisk eggs, milk, & salt.  Continue to whisk and add the flour 1 ½ cups of mozzarella and ¼ cup Parmesan cheese.  (You will have ¼ cup of each cheese to use later to top the dish).
  3. Drain the cauliflower and add to the wet ingredients.  Pour into an 8×8 baking dish and top with the remaining cheeses and red pepper flakes.
  4. Bake for 25 minutes or until the cheese turns golden.

 

NUTRITIONAL INFORMATION:

105 calories, 14g protein, 11 carb, 3 fiber, 8 net carb, 1g fat

(Because I zero out vegetables and only count them for fiber…I journal this as 6g carb, 3g fiber)

 

Originally posted 2020-02-04 17:35:20.

White Chicken Chili new

White Chicken Chili

White Chicken Chili

We love chicken tortilla soup, and this is a “Chili twist” on that dish. It is extra light and healthy and I don’t have to change anything for anyone in my house.  This is kid approved. I skipped the beans (because I don’t like them) and that let’s me use my carbs somewhere else. Feel free to add the beans if you love them.

INGREDIENTS:

  • 3 medium bell peppers, diced (I used 2 red, 1 green)
  • 2 medium onions, diced
  • 2 medium zucchini, diced
  • 1 tbsp cumin
  • 6 cloves garlic, minced
  • Green enchilada sauce (½ a huge can…about 400g)
  • 8 oz. (2 little cans) mild diced green chiles
  • 1-1 ½ pounds shredded or chopped chicken (cooked)
  • 3 cups chicken stock
  • ¼ cup greek yogurt cream cheese
  • Salt and pepper to taste
  • *1 cup frozen corn (optional- I skipped it because I just don’t like corn much)

PREPARATIONS:

  1. Spray a large pot with cooking spray, heat to medium/high and add peppers, onions, zucchini & salt.  Cook 5-7 minutes or until soft
  2. Add garlic, and saute 2 minutes.
  3. Add green chiles, enchilada sauce, chicken, and chicken stock.  Simmer on low for 15 minutes
  4. Stir in greed yogurt cream cheese (and corn if using) and simmer 5 minutes until cream cheese is combined
  5. I topped individual bowls with lime, cheese, sour cream, avocado, fresh cilantro, (and for the kid’s tortilla strips)!

Originally posted 2020-01-29 16:44:52.

Suz Broc Rice small

Broccoli Rice

Broccoli 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.

INGREDIENTS: (Serves 2)

  • 1 Frozen bag Riced Broccoli
  • Salt and pepper
  • Avocado Oil Cooking Spray
  • ½ teaspoon liquid smoke (optional)

PREPARATION:

  1. Spray a nonstick pan with avocado oil and add ingredients.  Cook on medium-high heat until warmed through. (3-4 minutes)

 

You can put all of this in a microwave-safe bowl for 4-5 minutes and accomplish the same thing.

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

Originally posted 2020-01-27 16:19:47.

C4210358-FC9E-462B-ADC8-377382C789FB

BBQ Cheesy Chicken

BBQ Cheesy Chicken

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!

 

INGREDIENTS (serves 8)

  • 2 pounds chicken breast, cubed
  • Salt and pepper
  • 1 tsp olive oil (or avocado or MCT oil)
  • 1 cup Annie’s BBQ sauce
  • ½ cup reduced-fat cheddar cheese

 

PREPARATIONS:

  1. Season chicken with salt and pepper
  2. Add olive oil to saute pan over medium heat.  Add the chicken and saute until golden brown.
  3. Add the BBQ sauce and simmer 6-7 minutes or until excess BBQ sauce is cooked off and the sauce thickens and becomes sticky and caramelized.
  4. Remove from heat and top with cheddar cheese

Journaling (0g carb, 0g fiber)

Originally posted 2020-01-27 16:16:52.

Spinach Spanikopita 2

Gluten-Free Spanakopita

Gluten-Free Spanakopita

INGREDIENTS: (Serves 4)

  • 3 eggs
  • 2 Tbsp Greek yogurt
  • ¼ tsp baking soda
  • ½ cup feta, crumbled
  • ½ Tbsp. extra-virgin olive oil
  • 2.5 cups spinach, chopped
  • ½ leek, finely chopped
  • Sea salt and pepper
  • 2 Tbsp butter, melted
  • 1 pack Crepini crepes

PREPARATIONS

  1. Whisk 2 of the eggs in a bowl and saved the 3rd egg for a separate bowl for the topping
  2. Combine the Greek yogurt, baking soda, and feta.  Mix
  3. Heat olive oil in a skillet and saute the spinach and leek until soft.  Season with salt and pepper to taste and set aside to cool.  Once it has cooled mix with the eggs and feta.
  4. Preheat oven to 400 F
  5. Lightly grease a round baking pan with butter.  Add one Crepini crepe and lightly grease with butter. Top with another crepini crepe and spread a thin layer of the spinach egg and feta mixture.
  6. Repeat step 4 until you finish the spinach mixture.  Leave the last crepe plain. In a small bowl, mix the leftover egg and spread it on top of the final crepe.
  7. Bake at 400 F for 25 minutes, until golden on top. Serve with tomatoes as plain yogurt.

 

NUTRITIONAL INFORMATION PER SERVING (My Fitness Pal) Serves 4

190 Calories, 10g protein, 15g fat, 5g carb, .5g fiber, 4.5g net carb

 

String Bean in Tomato Sauce

String Beans in Tomato Sauce

String Beans in Tomato Sauce

A version of this dish can be found in several restaurants…

INGREDIENTS:

  • 1 pound string beans, washed, with ends trimmed
  • 1 teaspoon olive oil
  • 4 cloves garlic, sliced
  • 1 large shallot, diced
  • 1 cup cherry tomatoes, sliced
  • 2 tablespoons tomato paste
  • ½ cup Rao’s Marinara or Tomato Basil Sauce
  • Salt and pepper, to taste
  • 1 tablespoon red pepper flakes
  • 2 Tbsp Slivered almonds

PREPARATION:

  1. Wash and trim ends of string beans. Cut in half and place aside.
  2. In a large pan over medium heat, add I teaspoon olive oil, garlic, and diced shallots, and saute until translucent.
  3. Add the sliced cherry tomatoes and cook until juices are released
  4. Add 2 tablespoons tomato paste and saute for another 2 to 4 minutes, stirring occasionally.
  5. Stir in tomato sauce.  Add string beans, stir, and cover for 20 minutes or until string beans are tender.
  6. Remove from heat, season with salt and pepper to taste.
  7. Transfer to a platter and sprinkle red pepper flakes.  Serve immediately.

 

Serves 4

For Journaling 3g carb 5g fiber

Originally posted 2019-11-20 14:46:13.

Meatballs

Mozzarella-Stuffed Meatballs

Mozzarella-Stuffed Meatballs

INGREDIENTS ( serves 10, 4 meatballs per serving)

2 pounds 97% lean beef

½ cup bran flakes (Bob’s Mill) or 10 GG Fiber Crispbreads, pulverized to sprinkles

½ cup grated Parmesan Cheese

½ cup water

1 large sweet onion, minced

1 clove garlic, minced

1 teaspoon onion powder

1 teaspoon salt

1 Tablespoon Italian seasoning

1 egg, lightly beaten

8 mozzarella string cheese sticks, cut into fifths (40 pieces)

Suz meatballs 3

PREPARATION:

  1. Preheat oven to 400.  Line baking sheets with foil or parchment paper.
  2. In a large bowl, combine all ingredients except mozzarella cheese; mix well.
  3. Divide the mixture into 40 meatballs and place them on a baking sheet.  One at s time, place each meatball in your palm, press the mozzarella cube into the meatball and roll back and forth to cover the cube completely.
  4. Place on the baking sheets and bake for 35 minutes &  may need to rotate the trays ½ way through the cooking time.
  5. Serve with pasta of choice or zoodles.

 

Per serving 8g carbohydrate and 4 grams fiber

 

Originally posted 2019-10-08 16:39:35.

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.

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.