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Lunch

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.

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.

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.

Spaghetti Squash 2 small

Spaghetti Squash

Spaghetti Squash

Hands down, spaghetti squash is my favorite substitute for pasta.  It has a subtle taste, pairs well with sauces and dishes, it yields huge portions, and is incredibly inexpensive.

The hardest part is learning to cook this for the first time.  It is easier than you think

PREPARATION:

Heat the oven to 400 and piece the spaghetti squash all over with a knife.  Place it on a baking sheet in the oven and roast for 30 minutes, then flip it and roast it another 30 minutes.  Wrap the squash in foil and store in the fridge. When you are ready to prepare your bowl or meals, cut them in ½ and scoop out the middle.  Then scrape the flesh with a fork to create the noodles.

PRO TIP:

In this picture, I roasted the squash, put it in a pan with cooking spray and garlic powder, I added ¼ cup Rao’s marinara and topped it with Parmesan cheese.  Once the squash was cooked, this dish took 5 minutes to prep.

Originally posted 2020-06-15 18:41:46.

Mini Pizzas

Mini Pizzas

Mini Pizzas

Let’s be real, everything tastes better with tomato sauce and cheese!

⁣⁣Here is a healthy twist on a personal pizza.  If you can master the art of trying a few different ingredients, the end result is a simple/delicious meal that is protein, fat, & fiber and #one80eating approved!

INGREDIENTS: (Serves 1)

  • 2 Plantpower Sandwich Thins  (it’s all cauliflower)
  • 1 Tbsp Rao’s marinara sauce
  • 1 Tbsp part-skim mozzarella
  • 6 turkey pepperoni
  • Oregano

PREPARATIONS:

  1. Preheat the oven to 350°.
  2. Spread the marinara on top of the Plantpower sandwich thins then alternate with mozzarella and pepperoni.  Sprinkle a dash of oregano.
  3. Bake for 15 minutes or until the cheese melts

Nutrition info for 2 mini pizzas: 155 calories, 5g carb, 2g fiber, 3g net carb

 

The key to enjoying carbs while managing your weight comes down to two things: quality and quantity.

Quality carbs are often high in fiber and therefore low in net carbs. Low net carbs result in barely filling up your glycogen stores so that your body burns fat for fuel instead. When carbs are refined and have no fiber (like white pasta), focus on quantity so you don’t overfill your glycogen stores. ⁣

Cauliflower is lower in carbs (5g per cup) and it is an extremely healthy vegetable that is high fiber (supports weight loss and healthy digestion), vitamin C (helps with collagen productions), and vitamin K (prevents bone loss).

Originally posted 2020-06-13 08:25:26.

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.

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