Tuesday, April 3, 2012

Turkey Breakfast Sausage

Ingredients:
1 lb lean ground turkey
3/4 tsp salt
1 tsp rubbed sage
1/2 tsp pepper
1/4 tsp ground ginger

Crumble turkey in a large bowl. Add salt, sage, pepper, and ginger. Shape into eight 2 in. patties. In a nonstick skillet coated with nonstick cooking spray, cook patties over medium heat for 6-8 minutes on each side or until no longer pink and a meat thermometer reads 165 degrees F.

Adapted from Allrecipes.com

Frozen Hot Chocolate

Ingredients:
8-12 ice cubes
3/4-1 cup liquid (water, almond milk, coconut water, reg. milk)
1 Scoop Chocolate Protein Powder
1-2 TBSP 100% Dark Cocoa
Truvia (2-3 packets)
A pinch of seasalt makes it taste more hot chocolat-y!
Top with cacao nibs for a real treat :)

Saturday, February 11, 2012

Peanut Sauce


My go to peanut sauce.
Ingredients:
2 Tbsp natural peanut butter
2 Tbsp low sodium soy sauce (I use Bragg's Liquid Aminos)
2 tsp rice wine vinegar
1 clove garlic minced/crushed
1/8 tsp red pepper flakes
1 tsp sesame oil
1 packet truvia (or sweetner of choice)

Sunday, January 15, 2012

Cauliflower Rice

Choosing Your Cauliflower

When picking out a cauliflower, look firm, tight white florets and bright green leaves. The base of the stem should look moist and even colored.

Store unwashed cauliflower in the refrigerator in an open or perforated plastic bag for 5 to 7 days. When cooking or serving cauliflower, peel off any of the outer leaves.

Cut the Low Carb Cauliflower

Next, cut the stalk from around the head of the cauliflower. If you were to boil or steam the cauliflower, cut the florets into similar sized pieces for even cooking.

Cauliflower is great for low carb recipes because it's low in fat and carbs and high in fiber. For this recipe, I will we be grating the cauliflower to use as a substitute for rice. So, cut the florets into large chunks that will fit in the mouth of your food processor.

Process fresh cauliflower until it is the size of rice, either using the plain steel blade or the shredder blade. If you don t have a food processor you could also use a hand-held grater or cut it very finely by hand.

Cook the Low Carb Cauliflower Rice

Place the riced cauliflower into a microwave safe covered dish. Cook in the microwave for 4-5 minutes. You don't need to add any water, just cook it as is. When it's done, you ll have a slightly firm, but tender rice alternative. Add some butter, salt and pepper and serve.

Seen at When picking out a cauliflower, look firm, tight white florets and bright green leaves. The base of the stem should look moist and even colored.

Store unwashed cauliflower in the refrigerator in an open or perforated plastic bag for 5 to 7 days. When cooking or serving cauliflower, peel off any of the outer leaves.

Cut the Low Carb Cauliflower

Next, cut the stalk from around the head of the cauliflower. If you were to boil or steam the cauliflower, cut the florets into similar sized pieces for even cooking.

Cauliflower is great for low carb recipes because it's low in fat and carbs and high in fiber. For this recipe, I will we be grating the cauliflower to use as a substitute for rice. So, cut the florets into large chunks that will fit in the mouth of your food processor.

Process fresh cauliflower until it is the size of rice, either using the plain steel blade or the shredder blade. If you don t have a food processor you could also use a hand-held grater or cut it very finely by hand.

Cook the Low Carb Cauliflower Rice

Place the riced cauliflower into a microwave safe covered dish. Cook in the microwave for 4-5 minutes. You don t need to add any water, just cook it as is. When it's done, you ll have a slightly firm, but tender rice alternative. Add some butter, salt and pepper and serve.

Found at http://video.about.com/lowcarbdiets/Low-Carb-Cauliflower-Rice.htm

Saturday, January 14, 2012

Red Velvet Protein Bars

Red Velvet Protein Bars

Dry ingredients

1 c Oat flour or 1 3/4 reg oats and grind to a flour

3 scoops Vanilla whey Protein powder ( I used MRM All Natural Vanilla Whey. No artificial anything and made with Stevia).

3 tbsp unsweetened cocoa

1/4 Xylitol sweetner-Ideal or Truvia (baking)

1/4 c stevia in the raw (baking)

¼ tsp sea salt

1 tsp baking soda

Wet Ingriendients

8 oz unsweetened applesauce ( or 1 cup)

1 tbsp Apple cider Vinegar ( I used Braggs)

4 egg whites

1/4c stevia in the raw

½ c water

Taste batter, if you think it needs to be sweeter, add vanilla stevia drops to taste.

2 tsp All natural red food coloring (can get at Whole Foods, I've used regular kind also)
*Add food coloring at the very end!

Directions:

1. Preheat oven to 350 degrees.

2. Mix dry ingredients (oat flour, Vanilla whey protein, baking soda, salt, baking cocoa, stevia in the raw) together in a large bowl.

3. Mix wet ingredients (egg whites, Stevia in the raw, unsweetened apple sauce, apple cider vinegar,Water) together in a medium sized bowl till it froths.

4. Add wet ingredients to dry ingredients and mix together. Then add food coloring to mixture.

5. Spray cooking dish with a non stick butter spray and add batter to dish. I used an 8x8 you can use any dish of your choice.

6. Bake 20-30 minutes in oven. Poke in the middle to test. Depends on your oven!

Serves 16 in a 8x8

Per 1:

63 calories

9.37 g carbs

1 g sugar

0 gr Fat

6.31 g protein

Ladies: serves 2-3

Guys 4-5

Modified from a recipe posted by Tiffany Boydston via Facebook.

Monday, October 24, 2011

Dinner in a Pumpkin

One of my good friends....let me in on this fun little recipe. I made a few modifications (to make it a little more healthy) and it was delicious, definitely will make this a family tradition!!

Ingredients:
1 small-medium pumpkin
1 onion chopped
1cup sliced celery
1 lb lean ground turkey
2 TB soy sauce (I used Bragg's Liquid Aminos)
2 TB Splenda/Ideal brown sugar
1/2 cup low sodium chicken stock
1/2 cup skim milk
1 TBSP whole wheat flour
3 TBSP light butter/olive, grape seed, peanut oil
salt & pepper to taste
1-2 cups of cooked rice 

Directions:
Preheat oven to 375 degrees. Cut off top of pumpkin and clean. Saute meat, celery and onions until cooked-drain. Whisk chicken stock, milk, flour, and melted butter in small bowl. Salt & pepper to taste. Add soy sauce & brown sugar. Pour over meat mixture. Simmer 10 minutes. Add rice. Spoon into pumpkin and replace top. Place pumpkin on cookie sheet. Bake one hour.

Modified from http://ablogaboutfood2.blogspot.com/search/label/pumpkin

Perfect Pumpkin Seeds


Ingredients:
2 cups pumpkin seeds
1 tsp Worcestershire sauce
1 TBSP Olive Oil
1 tsp Salt

Directions:
Preheat oven to 250 degrees.
Thoroughly rinse seeds.
Mix in medium sized bowl with Wsauce, olive oil, and salt. 
Pour onto cookie sheet lined with foil (coat with cooking spray)
Bake for 1 1/2 hours, stirring every half hour.
Let cook, and enjoy!
Store in airtight container.