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Recipes

Frozen Pops small

Frozen Pops

Frozen Pops

The really cool thing about frozen pops is that they are not only delicious but easy to make.  Feel free to customize these, we had strawberries and blueberries in the house (plus it kept with the red, white, and blue theme for July 4th).  You know I am a big fan of use what you have and what you love.

INGREDIENTS (serves 4):

  • ¼ cup protein powder *(mine was 10g protein)
  • 1 unflavored fiber pouch*
  • 6 oz Fage 0% Greek yogurt
  • 1 cup sliced berries

PREPARATION:

  1. Combine the first 3 ingredients in a blender (what you would use to make a smoothie). Pulse this until combined and creamy.
  2. I left the fruit out and stirred it in after blending the base
  3. Divide the yogurt mix between 4 reusable popsicle molds.
  4. Place the molds upright in the freezer for 3-4 hours or governing.
  5. Gently place the mold under hot water for 5 seconds to remove the popsicle.

**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.

Nutrition information:

62 calories, 8g carb, 3.5g fiber, 4.5g net carb, 9g protein, 1g fat

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.

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

Veggie Bowl copy

Veggie Bowl

Veggie Bowl

Need a twist on your lunchtime salad?  If you make double veggies at night, this bowl is a snap the next day.

Fill a huge bowl with as many colorful veggies as possible.  You will be full, nourished, and not tempted to snack all day.

INGREDIENTS: (Serves 1)

  • 2 cups steamed cauliflower rice ( I use a frozen bag)
  • 3 Mini Peppers
  • 2 cups broccoli, in small florets
  • 1 Zucchini squash (thinly sliced)
  • 8 Cherry Tomatoes
  • ⅓ cup shredded carrots
  • ½ cup sliced Brussels sprouts
  • Avocado Oil Spray
  • Himalayan Pink Salt
  • Oregano

OPTIONAL TOPPINGS: (Choose 1 from below)

  • 1 Tbsp feta, parmesan, or goat cheese
  • ¼ avocado
  • 2 Tbsp dressing of choice
  • 3 ounces protein of choice (use what is left from last night or deli meat)
  • 1 egg
  • 1 Tbsp Zen Basil Seeds

PREPARATION:

Preheat the oven to 400.  Lay all the clean (AND VERY DRY) veggies on a tray lined with parchment paper (except the carrots).  Spray with cooking spray, salt, and oregano.  Roast until the veggies turn brown. About 30 minutes.  (Add the shredded carrots the last 10 minutes because they will roast quickly).  Layer the bowl with steamed cauliflower, roasted veggies, toppings, and dressing.

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.

Reeses Mousse

Reeses Mouse

Reeses Mouse

Love a Reese’s Peanut Butter cup but can’t stop at 1? Me too!  I want lots of bites.  For the same amount of calories, you get a huge bowl of a protein, fat, & fiber snack!

This is a lot of food, tastes delicious, and if you like crunch…I have a solution for that as well.

INGREDIENTS: (Serves 1)

  • 1 cup 0% Greek plain yogurt
  •  2 Tbsp PBFit or PB2 powdered peanutbutter
  • 1 Tbsp cocoa powder
  • ½ tsp vanilla
  • FIBER (you choose one: FiberOne cereal if you want crunch, Unflavored Fiber pouch, Zen Basil seeds, chia seed, cocoa nibs, goji berries)

PREPARATIONS:

Combine all together in a bowl.

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).