*Recipes*

A collection of our most popular recipes that will help you reach your goal fast and keep your diet exciting!

 

Grain Free/Low Carb Blueberry Muffins

muffins 3

The best blueberry muffins! Make them in a mini muffin tin and have two for breakfast with your coffee. You can use 1/4 cup of raw sugar or honey if you don’t have any agave.

http://www.damyhealth.com/2012/05/the-best-almond-flour-blueberry-muffins/

 

Jessie’s Butternut Squash Soup

You Need:
Butter and/or olive oil
Onion
Garlic
Chicken or vegetable broth or stock (low sodium)
Butternut squash (frozen or a fresh one that has been roasted/baked)
Salt/pepper
Pumpkin pie spice (or cinnamon/nutmeg/ginger/allspice)

1. Heat about 1 tablespoon butter and 1 tablespoon olive oil in pan.
2. Add in about 1/4 cup diced onion and a clove or two of crushed/chopped garlic.
3. Sprinkle with salt.
4. Saute til onions are translucent, don’t let garlic burn (I add the garlic a little after the onion).
5. Then put in one package of frozen diced butternut squash. (You can use fresh and roast it but it tastes the same and this is so much easier and faster.)
6. Add chicken broth to the pan to cover the squash. (I used low sodium version)
7. Then bring to a boil, turn heat down and simmer for about 10 minutes or so.
8. Once squash has been cooking for 10 or 15 minutes, grind in fresh black pepper (I like a lot) and some sea salt.
9. Put mixture in blender and puree.
10. Pour back into pan, add about 1-2 teaspoons of pumpkin pie spice (and 1-2 tablespoons of brown sugar , real maple syrup would work too, if you need a little sweetness.)
11. I taste as I go here and usually add more salt and pepper if needed. You can add a tablespoon of cream or half and half at the end to make it more decadent, and it only adds 30-40 calories to the whole soup, so go for it, but it isn’t really necessary either!

Done, enjoy! The whole process is less than 20 minutes!

Cream-less Cream of Broccoli Soup

You need:
Butter and/or olive oil
Onion
Garlic
Chicken or vegetable broth or stock (low sodium)
Broccoli (frozen or a fresh)
Salt/pepper

1. Heat about 1 tablespoon butter and 1 tablespoon olive oil in pan.
2. Add in about 1/4 cup diced onion and a clove or two of crushed/chopped garlic.
3. Sprinkle with salt.
4. Saute til onions are translucent, don’t let garlic burn (I add the garlic a little after the onion).
5. Then put in one package of frozen broccoli (You can use fresh as well, just chop it up.)
6. Add chicken broth to the pan to the point where it almost covers the broccoli, don’t add too much or soup will get watery (I used low sodium version)
7. Then bring to a boil, turn heat down and simmer for about 10 minutes or so.
8. Once mixture has been cooking for 10 or 15 minutes and vegetables are tender, grind in fresh black pepper (I like a lot) and some sea salt.
9. Put mixture in blender and puree.
10. Pour back into pan, add more salt and pepper to taste if needed.

Berry Smoothie

berry smoothie

1 Cup fresh or frozen berries

1/2 Cup unsweetened almond milk

1 Scoop of natural protein powder

Ice (just a few cubes)

Optional: add a few chia, hemp or flax seeds

Blend all ingredients in blender until smooth and enjoy!

 

Chocolate PB Smoothie

1 Scoop of chocolate protein poweder (or vanilla protein plus a spoonful of unswetened cocoa powder)

1/2 Cup unsweetened almond milk

1 Tablespoon of natural peanut or almond butter

Optional: add a few chia, hemp or flax seeds

Optional: add 1/2 frozen banana

Ice (just a few cubes)

Blend all ingredients in blender until smooth and enjoy!

 

Healthy Fried Rice

rice

You will need:

Coconut oil

Cooked rice (any variety , or you can use trader joe’s riced cauliflower to make it low carb/grain free! Leftover steamed rice is great in this recipe.)

Salt and pepper

Red pepper flakes

Low sodium, gluten free soy sauce (or liquid aminos)

A bag or box of frozen mixed vegetables

Diced chicken, pork or beef (optional)

 

1.Heat 1-2 tablespoons of coconut oil in pan until melted.(You can use vegetable oil if you have no coconut oil, but we do not recommend olive oil.)

2. Meanwhile, in a small glass dish, heat about 1 cup of frozen mixed veggies  in microwave for 1 minute.

3. Add the rice to the pan. Add the veggies when they are done. Sprinkle rice and veggies with salt, pepper and some red pepper flakes. Go easy on the salt as you will be adding soy sauce which is very salty.  (Use red pepper flakes to taste, this definitely adds heat to the dish. If you like your food very mild, you can leave these out.)

4. Keep stiring the rie and veggies frequwntly. Once the rice looks crispy, you can add the meat if you are using it, then stir for another minute.

5. Pour some soy sauce or liquid aminos over the rice and keep stir-frying rice until all ingredients are hot and crispy, about another one to two minutes.

Enjoy!

Coconut Crusted Fish

coconut fish

 

You will need:

Wild sole or other white fish

Egg

Unsweetened coconut flakes

Almond flour

Coconut oil

Salt and pepper

Lime (optional but suggested!)

 

1.Season fish with salt and pepper on both sides

2. Beat egg in dish and set aside.

3. Create an equal mixture of almond flour and coconut flakes. If you are using lime, zest one lime into this mixture.

4. Dip fish in egg, then into coconut mixture to coat.

5. Heat 1-2 tablespoons of coconut oil in pan until liquid.

6. Sautee fish over medium heat until cooked through and coating is golden, about 3-4 minutes per side depending on thickness of fish filets.

7. Squeeze fresh lime over the top of the fish and sprinkle with a small amount of salt if desired. Enjoy with a side of your favorite steamed veggies!

 

 

My Favorite Chili Recipe

Turkey-Chili1

Many of you know I use Hello Fresh and I  became completely obsessed with this chili recipe this winter. Definitely a “must try”! You can sub ground turkey for the beef if you prefer.

https://www.hellofresh.com/recipe/detail/568d61edf8b25e74748b4568/smoky-beef-poblano-chili-with-kidney-beans-cheddar-and-sour-cream/

 

 

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