Zucchini Lasagna

INGREDIENTS:

2 1/2 cups zucchini, sliced 1/4 inch thick (about 2 medium)

1/2 lb lean ground beef (I use 1 lb.) (optional)

1/4 cup onion, chopped

1 (6 ounce) can tomato paste

1 garlic clove, minced 

1 tsp olive oil 

1/2 teaspoon dried oregano

1/2 teaspoon dried basil 

1/4 teaspoon dried thyme 

1/8 teaspoon pepper  

1/2 cup low fat cottage cheese 

1/4 cup fat free ricotta

1/2 cup mozzarella cheese, shredded

DIRECTIONS

1. Cook meat and onions until meat is brown and onions are tender; drain fat. 
2. Mandolin the zucchini and set aside
3. Brown minced garlic in olive oil.  
4. Add tomato paste, oregano, basil, thyme and pepper to the garlic. 
5. Drain the cottage cheese. 
6. Mix the cottage cheese and ricotta cheese. 
7. Arrange the zucchini as you would lasagna pasta in your pan. 
8. Then layer with tomato sauce cheese and more zucchini. 
9. Layer until all ingredients are gone.  
10. Bake for 20 minutes. 
11. Top with mozzarella.  
12. Bake for an additional 10 minutes. 

Quinoa Breakfast Casserole

If you like french toast casserole, you will love this.  Packed with protein this breakfast casserole is simple to make, stress free, nutritious and DELICIOUS!


Ingredients

• 1 cup quinoa
• 2 cups water
• 1/2 cup flax seed meal
• 4 eggs, beaten or 1/2 cup egg whites
• 1/3 cup almond milk or favorite dairy free milk
• 1/3 cup maple syrup (optional)
• 3/4 cup raisins
• 1 teaspoon vanilla extract
• 1 tablespoon cinnamon
• 1/2 teaspoon nutmeg 
• dash of salt

Directions

1. Cook quinoa in water. Allow to cool.
2. Preheat the oven to 375ºF and place the quinoa in a large mixing bowl. Line an 8-by-8-inch baking pan with lightly greased parchment.
3. In a small bowl, whisk together eggs, soy milk, vanilla extract, and cinnamon until thoroughly combined. Add maple syrup (if using) and whisk.
4. Add egg mixture to cooked and cooled quinoa. Stir with a large spoon to combine. Pour into the parchment-lined baking dish and spread it around to ensure that it’s even.
5. Bake for 20 to 25 minutes until set and golden.
6. Using parchment, remove bake from pan as soon as possible so that it doesn’t steam.
7. Cool completely and cut into squares. Serve with a dollop of apple butter.

Yields 9 to 12 servings.

Oh SNAP, Quinoa Ginger Cookies

Ingredients:

• 2 1/2 cups white whole wheat flour
• 1/2 cup quinoa flour
• 1 teaspoon sea salt
• 1 1/2 teaspoons baking powder
• 1 teaspoon baking soda
• 1 teaspoons mace blade
• 1 1/2 tablespoons ground ginger
• 1/4 cup coconut butter
• 3/4 cup coconut oil
• 2 cups sucanat
• 2 tablespoons molasses (not blackstrap)
• 2 eggs
• 2 teaspoons vanilla extract
• 1 1/2 cups whole oats
• 1 cup cooked quinoa
• 3/4 cup wheat germ for rolling

Instructions:

1. Preheat oven to 350.  Line baking sheet with parchment.  Combine flours, baking powder, baking soda, salt and mace blade in a medium bowl, set aside.


2. In the bowl of a stand mixer fitted with the paddle attachment, combine coconut butter, coconut oil and sucanat and mix on low until just blended, about 2 minutes.  Add the eggs one at a time, mixing for about a minute after each addition. Stir in molasses and vanilla.


3. Add flour mixture and mix on low until flour is barely combined. Add oats and one cup of wheat germ mixing until just combined.  Don't be concerned if the dough seems crumbly, it will come together when you form it into balls.


4. Place remaining 3/4 cup wheat germ in shallow bowl.  Form dough into balls about 3 tablespoonsin size and roll in flakes to cover them completely.


5. Place balls in baking sheet about 3 inches apart.  Bake for about 12 - 15 minutes, until
   cookies have spread, cracked and are an even golden brown.  Let cool on baking sheet

Sprouted Grains

Q:  Why should I consider sprouting my grains?

A:  "Sprouted grain differs from whole grain in three fundamental aspects: 1) sprouting activates food enzymes; 2) sprouting increases vitamin content, and 3) sprouting neutralizes antinutrients like phytic acid which bind up minerals preventing your ability to fully absorb them.  When examining the nutrient density of sprouted wheat to unsprouted wheat on a calorie-per-calorie basis, you’ll find that sprouted wheat contains four times the amount of niacin and nearly twice the amount of vitamin B6 and folate as unsprouted wheat; moreover, it contains more protein and fewer starches than non-sprouted grain and as a further boon, it is lower on the glycemic index making it more suitable for those suffering from blood sugar issues." -Nourished Kitchen


Watch this video to see how easy it really is:

Blueberry Applesauce

Ingredients:

Peeled and Cored

• 8 medium apples
• 8 oz frozen blueberries
• 1 lemon peel
• 1 tsp fresh lemon juice 
• 3 inch cinnamon stick
• 5 tsp maple syrup or agave

Instructions:

1. Peel, core and chop the apples.
2. Add the blueberries, lemon peel, lemon juice and cinnamon stick. 
3. Set crock pot to low and cook for 6 hours. Stir apples occasionally, apples will slowly become a delicious applesauce.
4. Remove cinnamon stick and use an immersion blender to blend until smooth or if you prefer a chunky sauce, leave sauce intact. Used a whisk, should you prefer a chunky consistency.
5. Can and process as you would other recipes or keep refrigerated up to 3 weeks.

Use you favorite apple or a combination different apples.  If you really want to experiment use/add pears, different berries, pineapple or pit fruit like mango, peach, nectarines, etc.

Whole Wheat Mediterranean Crackers

Ingredients: 

• 1 1/2 cups unbleached whole wheat white pastry flour*
• 1/2 cup unbleached all-purpose flour
• 1/2 teaspoon salt
• 1 teaspoon baking powder
• 2/3 cup warm water
• 1 teaspoon dried Rosemary 
• 1 teaspoon dried Thyme
• 1 teaspoon dried Marjoram or Oregano
• 1/3 cup olive oil or vegetable oil
• Sea Salt, for sprinkling

Instructions: 

1. Preheat oven at 400˚.
2. In a medium mixing bowl, combine the flour, salt, and baking powder. Add the water, rosemary, thyme, marjoram and oil and stir until a thick dough forms. Knead several times until dough holds together.
3. Grease 2 large baking sheets (13x18-inch) or 3 smaller baking sheets (11x13-inch). If you have silicone baking mats to line your sheets, you can skip greasing the sheets and use the mats instead.
4. Divide dough into two (or 3) equal portions and press or roll onto the prepared sheets.  Poke your dough with a fork at least every inches.
5. Sprinkle lightly with salt and use a pizza cutter to cut into squares or strips. (If you cut into strips, after crackers are baked you can break them into smaller pieces for a rustic look.)
6. Bake crackers in a preheated 400˚ oven for 12-15 minutes, until crackers are lightly browned and crisp. Cool on a wire rack. (If you cut into strips rather than squares, break the strips into crackers.

Butternut Squash Soup

Ingredients:

• 1 large butternut squash (about 2 lbs)
• 1 medium onions
• 1 cloves garlic (optional)
• 1- 1/2 Tbsp. butter or vegetable oil
• 1/2 tsp. salt plus more to taste
• 4 cups vegetable or chicken broth

Preparation:

1. Halve, seed, and cube the butternut squash. Set aside.
2. Halve, peel, and chop the onion. Mince the garlic, if you like.
3. Heat a large pot over medium-high heat. Add the butter or oil and the chopped onion. Sprinkle with 1/2 tsp. salt. Cook, stirring occasionally, until the onion is soft, about 3 minutes.
4. Add the garlic and cook until fragrant, about 1 minute.
5. Add the squash and the broth. Bring to a boil. Cover, reduce heat to a simmer, and cook until the squash is very tender, about 20 minutes.
6. Transfer small batches to a blender. Hold a kitchen towel over the top (to prevent burns) and whirl until completely and utterly smooth, 2 to 3 minutes per batch.
7. Return the soup to the pot and add more salt to taste.

Happy Harvest

Roasted Roots

For every thing there is a time and a season.  If you haven't noticed from all the leaves on the ground, fall is here!  I love fall.  The sound of the wind, the color of the leaves, the crisp air that smells like fresh APPLE PIE and every kind of STEW!  I love it; the squash, roots, apples and pears!  I really have a hard time not baking everything in sight.  Between my oven and my crockpot I will NEVER get cold.  Well I hope you enjoy the season, happy harvest!

Vegetable Tofu Stir-Fry

Ingredients:

Rice:

• 1 cup dry jasmine rice or other long-grain white rice.
• 2 cups water

Stir-fry:

• vegetable or peanut oil
• 8 oz. extra-firm pressed tofu
• 1cup fresh spinach
• 1 orange bell pepper
• 1 red bell pepper

Marinade:

• 1/4 cup soy sauce
• 1/8 cup rice wine (or dry sherry)
• 1/4 large sweet onion, diced
• 2 cloves garlic, crushed
• 1/2 tbsp fresh ginger, grated or crushed
• 1 tsp palm sugar (or brown sugar)
• water to cover

Brown sauce:

• 2 tbsp. Hoisin sauce
• 1 tbsp. black vinegar (or balsamic vinegar)
• 2 tbsp. palm sugar (or brown sugar)
• 1 tsp. white pepper
• 5 1/2 tbsp. soy sauce
• 1 clove fresh garlic, crushed
• 2 tsp. fresh grated ginger root
• 1 1/2 tbsp. rice wine or dry sherry
• 3 tbsp. water

Directions:

1. Prepare the tofu. Cut the tofu into 1/2 inch thick triangles. Gently press between woven cloth to remove excess moisture. Dry-fry in a Teflon pan over medium heat with NO OIL, pressing with spatula frequently. It is done when firm and golden on both sides.

2. Meanwhile, prepare the marinade. Combine all marinade ingredients in a bowl, then submerge the tofu after dry-frying.

3. Start cooking the rice.

4. Prepare the brown sauce. Heat all brown sauce ingredients in a saucepan over medium-high heat. Bring to a boil and simmer for three minutes. Remove from heat.

5. Stir-fry. Heat a well-seasoned wok until smoking over medium-high to high heat. Add about 3 tablespoons vegetable or peanut oil to the wok, then add drained tofu, spinach and bell peppers. Stir-fry over medium-high to high heat just until asparagus is tender but still slightly crunchy. Cut the heat and toss the stir-fry with the brown sauce.

Chili Stuffed Acorn Squash

 Ingredients

• 3 acorn squash, (3/4-1 pound each)
• 5 ounces bulk turkey sausage
• 1 tablespoon olive oil
• 1 small red onion, chopped
• 1/2 medium red bell pepper,chopped 
• 1 clove garlic, minced
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 2 cups chopped cherry tomatoes
• 1 15-ounce can black beans, rinsed
• 1/2 teaspoon salt
• Dash of crushed red chili pepper to taste
• 1/2 cup shredded Cheddar or Swiss cheese

Directions

1. Preheat oven to 375°F. Lightly coat a large baking sheet with cooking spray. 
2. Cut squash in half horizontally. Scoop out and discard seeds. Place the squash cut-side down on the prepared baking sheet. Bake until tender, about 45 minutes.
3. Meanwhile, lightly coat a large skillet with olive oil; heat over medium heat. Add sausage and cook, stirring and breaking up with a wooden spoon, until lightly browned, 3 to 5 minutes. Add onion and bell pepper; cook, stirring often, until softened, 3 to 5 minutes. Stir in garlic, chili powder and cumin; cook for 30 seconds. Stir in tomatoes, beans, salt and chili peppers, scraping up any browned bits. Cover, reduce heat, and simmer until the tomatoes are broken down, 10 to 12 minutes.
4. When the squash are tender, reduce oven temperature to 325°. Fill the squash halves with the turkey mixture. Top with cheese. Place on the baking sheet and bake until the filling is heated through and the cheese is melted, 8 to 10 minutes.

Wheat Berry Pilaf

INGREDIENTS:

• Wheat Berries
• Low Sodium Chicken Stock or Vegetable Stock
• Navy Beans
• Celery
• Bell Peppers
• Carrots
• Salt & Pepper
• Balsamic Vinegar

DIRECTIONS:
Soak Navy Beans over night or for 8 hours.  Cook Navy Beans in crockpot on low for 6 hours or until tender.  Cook wheat berries according to packaging with the low sodium chicken stock instead of water.  If you don't already have "good" balsamic vinegar, buy a medium grade balsamic vinegar (ie, Progresso Balsamic Vinegar).  Boil down the medium grade balsamic vinegar until it coats a metal spoon.  Dice up the vegetables.  Mix the wheat berries, beans, and diced veggies into a bowl.  Salt and pepper the pilaf.  Serve with balsamic vinegar on top

TIPS:
I choose bagged beans to control the salt content.  Make in bulk and freeze in separate tupperware for lunches.

Experiment:
*  Feel free to add an any other diced vegetables that you don't mind eating raw.
*  Try different types of beans.
*  Add low sodium fajita seasoning to lean ground turkey if you would like meat.

Live Choco Fruit Tart

Instead of having a cake for my birthday, I treated myself to a raw food fruit tart.  Enjoy!

Almond Crust

2 1/4 cups ground almonds

1/4 cup flaxseed meal
3/4 cups pitted medjool dates


1. Food process the almonds and medjool dates until they become coarse crumbs.
2. Press "dough" into tart pan- it should be thick enough to at least sort of hold together
3. Refrigerate at least thirty minutes or until you are ready to fill and serve

Chovocado Pudding

1 ripe avocado
1 ripe banana (optional)
1/4 cup cocoa powder

1/4 cup raw agave nectar

1/4 cup hazelnut milk

1 teaspoon vanilla extract

1. Peel and quarter a ripe avocado.
2. Put all the ingredients in your blender and blend until smooth.
3. Refrigerate for 30 minutes
4. Put pudding in crust
5. Arrange fresh fruit on the tart

Creatine

Loosing my weight

People keep asking me how I lost my weight. So here it is.  Through it all I had a great support system.  One important group was a that of Facebook.  If you aren't already a part of similar group, I encourage you to join ours.

Every step compounds on top of each other.  So by the fourth month you should be taking out preservatives, not eating sugar (a lot) of simple sugars, practicing portion control and working out regularly. It may seem like a lot but with every mile stone you will see a difference. Be patient. Remember, you didn't gain the weight overnight, you won't loose it overnight either.

Days 0 to 30: Do not eat preservatives aka Eat Clean.
Days 31 to 60: Take out sugar.
Days 61 to 90: Eat proper portions.
Days 91 to 120: Incorporate exercise into daily regimen.
             

For people who tend to quit easily; add rewards at the end of every 14 to 30 days. Just don’t overdo it. Example after 30 days of discipline reward yourself with two scoops of gelato while walking through the park on Saturday.

Day 0 to 30: Take out all preservatives.

Day 0 to 30: Take out all preservatives.

This means no fast food, no pre-made frozen/boxed food.

TIP: When reading ingredients, if you cannot identify all ingredients in their natural form, don’t eat it.

Alternatives: Cooking from scratch, invest in cookbook(s), Eat a raw food diet (not recommended right now)

Days 31 to 60: Take out sugar.

Days 31 to 60: Take out sugar.
No soda, no packaged candy, no powdered or granulated sugar and no “raw” sugar.
TIP:  Have a replacement for trigger foods.
Alternatives: Eat more fruit; replace sugar with honey, palm sugar, maple syrup.
More info on why you should take out sugar.

How I "work" my trigger foods:

• when I want chocolate... I eat Cocoa roast Almonds (cocoa dusted almonds)
• when I want a cinnabon... I eat cinnamon sugar almonds
• when I want chips... I eat flavored pistachios or kettle corn

Days 61 to 90: Eat proper portions.

Days 61 to 90: Eat proper portions.
Focus on eating fewer portions more often.  You should be eating at least 5 times a day.
TIP: Be sure you are drinking plenty of water. You should be drinking at least ½ your body weight in ounces.  So if you weight 120lbs drink 60 ounces of water daily. That’s only 7.5 glasses a day.

Days 91 to 120: Incorporate exercise into daily regimen.

Days 91 to 120: Incorporate exercise into daily regimen. 
Consult physician before committing to any new workout regimen, especially if you have ongoing physical limitations. With that said, here is what I did:
     Mon-Fri: 15-20 minutes of cardio, 30-45 minutes of resistance training (4days a wk), 30-45 abdominal workout 1 day a week
     Yoga: Mon-Wed-Fri
TIPS: Take 30 to 60 seconds breaks, have a workout plan before you get to the gym. You can find free workout plans at bodybuilding.com
Alternatives: Don’t have a gym? Invest in resistance bands, running shoes and workout mat.

GOJI Recipes

Goji Energy Bar

INGREDIENTS:
1 cup raw pecans
1 cup raw walnuts
2 TB honey
1 cup dried goji berries
1/2 cup coconut shreds
1/2 cup sweetened raw cacao nibs
Olive oil


DIRECTIONS:
Crush raw pecans and raw walnuts using a food processor, add of honey,  dried goji berries, coconut shreds and  sweetened raw cacao nibs to the mix, give it all a good stir with a spoon, then press mixture into a lightly oiled (olive oil) baking dish or tray. Put in refrigerator one hour to set, then cut into squares.

Oatmeal with Goji Berries Recipe

Bring two cups of water and a handful of goji berries to a boil. Simmer with lid on for 5 minutes to soften berries. Add 1 cup of oatmeal, give it a good stir, then cook over low heat with the lid on. After oatmeal is cooked, take off heat, add a handful of sliced almonds, half a cup of almond milk or unsweetened soy milk, give it all a good stir, and enjoy while it's hot. The quantities listed here make approximately 1 large serving

Goji benefits.

Goji Party

Why do we love Goji Berries?

Research shows that eating berries -- like blueberries, acai berries, cranberries, strawberries, and cherries -- offers some definite health benefits. Berries like the goji berry are filled with powerful antioxidants and other compounds that may help prevent cancer and other illnesses, including heart disease. Antioxidants may also boost the immune system and lower cholesterol.

Eating foods high in antioxidants may slow the aging process as well. It does this by minimizing damage from free radicals that injure cells and damage DNA. When a cell's DNA changes, the cell grows abnormally. Antioxidants can take away the destructive power of free radicals. By doing so, antioxidants help reduce the risk of some serious diseases.

Goji berries or Chinese Wolfberry also have compounds rich in vitamin A that may have anti-aging benefits. These special compounds help boost immune function, protect vision, and may help prevent heart disease.

We hear the word often, but what are antioxidants?

An antioxidant is a molecule capable of slowing or preventing the oxidation of other molecules. Oxidation is a chemical reaction that transfers electrons from a substance to an oxidizing agent.

Oxidation reactions can produce free radicals, which start chain reactions that damage cells. Antioxidants terminate these chain reactions by removing free radical intermediates, and inhibit other oxidation reactions by being oxidized themselves.

 Watch what Goji Berries did to this persons blood in 24 hours!

Goji Recipes.

Tis' so Sweet

I am a HUGE "sugar substitute" addict. I love to find ways to make my food work for me. Below is some information how sugar is processed and the link will give you information on what some sugar alternatives have to offer you. Enjoy Sweety!

When we eat, our body converts digestible carbohydrates into blood sugar (glucose), our main source of energy. Our blood sugar level can affect how hungry and how energetic we feel, both important factors when we are watching how we eat and exercise. It also determines whether we burn fat or store it.

Our pancreas creates a hormone called insulin that transports blood sugar into our body's cells where it is used for energy. When we eat refined grains that have had most of their fiber stripped away, sugar, or other carbohydrate-rich foods that are quickly processed into blood sugar, the pancreas goes into overtime to produce the insulin necessary for all this blood sugar to be used for energy. This insulin surge tells our body that plenty of energy is readily available and that it should stop burning fat and start storing it.

Things to WATCH out for:

• Hidden Sugar in Processed Foods: Watch for "hidden" sugar in processed foods like bread, ketchup, salad dressing, canned fruit, applesauce, peanut butter, and soups.
• Sugar in Beverages: Be aware of the amount of sugar in beverages, especially coffee and soda pop. It can add up quickly, and most such drinks aren't filling.
• Fat-Free Products: Sugar is often used to replace the flavor that is lost when the fat is removed. And as if that's not bad enough, without any fat to slow it down the sugar is absorbed into your blood faster.

Sugar Alternatives

Sprouted Almond Toffee Crunch Dip

Tired of serving sugary, fattening carmel with your fruit at parties?  Bored of the same ole, but delicious yogurt dip?

INGREDIENTS:

• Dates
• Raw Sprouted Almonds
• Water from sprouted almonds 
• Almond Milk
• Flaxseed Meal

DIRECTIONS:

Eye ball the amount of dates you would like.  Add a heaping spoonful of sprouted almonds.  Add a splash of sprouted almond water. Then two splash of almond milk and a tablespoon of flaxseed meal. Eat with apples, pears or strawberries.

Stay Motivated

"People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily." - Zig Ziglar

Quinoa and Soy Pilaf

Often times I don't have time to cook lunch and I'm not going to undo my progress with fast food, so I bring lunch in.  This food is excellent for cooking in batches and freezing in tupperware for lunch.  So its as easy warming it up.

• Quinoa
• Red Onion
• Low Sodium Canned Pigeon Peas
• Soy Beans

1. Cook quinoa according to packaging.
2. Saute red onions with light olive oil.
3. Drain pigeon peas and mix in with heated onions.
4. Steam soy beans and remove from pods.
5. Mix all ingredients together.

Chocolate Banana Crunch Oatmeal

• 3/4 cups old fashioned oats
• 1-1/4 cups water
• 1/4 cup sliced almonds
• 1 TB agave nectar or honey
• 1 TB cacao nibs
• 1 sliced banana

1. Boil water
2. Add in old fashioned oats.
3. Reduce to medium heat and cook for 5 minutes, stirring occasionally.
4. Grind down cacao nibs to a coarse powder.
5. Add almonds, agave nectar, cacao and banana slices to oats.

6.  Enjoy.

Raw unsweetened cacao nibs

My favorite Doctor... Hippocrates, M.D.

Chocolate Oatmeal Almond Butter Cookies

Photo by: Adriana Billy

Makes 12 cookies

Ingredients:

• 1-1/2 cup rolled oats
• 4 tbsp brown sugar
• 1 tsp baking powder
• 1/2 cup almond butter
• 1/2 cup liquid egg whites
• 3/4 cup chocolate chips (at least 60% cocoa)

Directions:

• Preheat oven to 350˚ F.  Coat a baking sheet with non-stick cooking spray.
• Melt 1/2 cup chocolate chips.
• Combine all ingredients in a large bowl and mix well.
• Portion out dough onto baking sheet. 
• Bake for 10-12 minutes until edges of cookies start to brown.
• Allow to cool.
• Drizzle remainder of chocolate chips onto cookie. Allow chocolate to dry before serving.

Not my Mom's Strawberry Jam

INGREDIENTS

• 1 1/2 cups strawberries
• 4TB honey
• 1TB flaxseed meal
• 2 tsp lime juice
• 1/2 tsp vanilla extract
• 1/4 tsp salt
• 1-1/2 TB Chia seeds

DIRECTIONS:

1. Puree strawberries in food processor.
2. Place honey, flaxseed, lime juice, vanilla extract, and salt in food processor. Mix thoroughly.  
3. Place strawberry mixture into storage jar and stir in chia seeds. 
4. Allow to sit at room temperature for 10 minutes. Enjoy.

Chia Seeds after soaking in water

Here is some information about Chia Seeds

Crispy Chick Peas

I love chips. But eating food with little to no nutritional value is the last thing I need to be doing as I struggle to eat cleaner.  This snack is baked, low sodium, tasty and easy to make.  I will be making this snack for years to come.


INGREDIENTS:

• 3 cans low sodium chickpeas – also called garbanzo beans
• 2 tbsp. olive oil
• 2 tbsp. curry powder
• 1 tbsp. garlic powder
• 2 tsp. crushed red pepper 

DIRECTIONS:

1. Preheat oven to 350 degrees F.
2. Mix all ingredients in a medium mixing bowl.
3. Spread the beans out over a parchment-lined cookie sheet.
4. Bake for 40-60 minutes being sure to stir at 10 minute intervals.
5. Allow to cool and serve.

Protein Poppers

INGREDIENTS:

• 1/4 Red Bell Peppers
• 2 Baby Carrot
• 1/4 Celery stick
• 1 Kale leaf
• Fat-Free Feta Cheese
• Egg Whites

DIRECTIONS:

1. Preheat oven at 375˚F
2. Spray a muffin tin with non stick cooking spray
3. Place vegetables in food processor
4. Pour a 1/4 egg whites into muffin cup
5. Top with chopped veggies
6. Sprinkle with fat-free feta cheese
7. Bake at 375˚F until whites are firm.

These are fast and easy to make.  You can make them ahead of time and pack for breakfast or snacks.  They are full of protein and flavor. I suggest eating with a whole wheat english muffin.

Oat Bran Flaxseed Applesauce Muffins

INGREDIENTS:

• 1/2 cup packed brown sugar
• 3/4 cup whole wheat white flour
• 3/4 cup oat bran
• 3 TB flaxseed mill
• 1/2 tsp salt
• 3/4 tsp baking soda
• 3/4 tsp baking powder
• 1 egg or 2 egg whites
• 1/2 cup applesauce
• 2 TB vegetable oil

DIRECTIONS:

Preheat oven to 400˚.   Mix together all dry ingredients together.  Blend in the rest of the ingredients into the dry mix until completely mixed together.  Bake in muffin pan for 15 minutes or until golden brown.

I love eating mine at breakfast topped of with pure pumpkin butter and side of milk. Enjoy!

I scream, You scream, We all scream for... Avocado?!

Avocado Gelato

 

Ingredients

• 3 cups whole milk or 2% milk
• 6 egg yolks
• 1/2 cup honey
• 2  avocados, peeled and pitted
• 2 teaspoon lime juice

Directions

1.  In a large saucepan combined egg yolks, 1-1/2 cups of milk and honey.
2. Cook and whisk over very low heat until mixture sticks to the metal utensil. Be very careful not to cook the eggs.
3. Remove from heat and gradually mix in the remaining 1-1/2 cups of milk.
4. Cover and chill in the refrigerator overnight or place the saucepan in an ice bath until completely chilled.
5. Next morning blend together avocados and lime juice and custard until completely smooth.
6. Freeze in a 2 quart ice cream maker according to manufacturers directions.
7. This recipe makes around 1 to 2 quarts of gelato. These gelato recipes can be adjusted to make a smaller portion but I always say if you’re going to make it you might as well make enough.

I LOVE this gelato and so does my son.. I just need to make an almond milk version for him... I like to mix nutmeg in mine (add this when heating the custard).  Top with dark chocolate covered hazelnuts... if you dare! ENJOY!

Don't have a ice cream maker? Watch This...

CLEAN Cheesecake!

Greek Yogurt Cheesecakes with Quick Berry Compote

Serves: 4         Hands-on time: 20 minutes         Total time: 6 hours, 30 minutes

INGREDIENTS:

• Olive oil cooking spray
• 6 tbsp rolled oats
• 2 tbsp almond flour
• 1/2 tsp ground cinnamon
• 5 packets stevia, divided
• 2 tsp coconut oil, melted
• 2 tsp unsweetened plain almond milk
• 4 oz low-fat cream cheese, room temperature
• 2 tbsp raw honey
• 1 egg
• 1 egg white
• 1 tsp pure vanilla extract
• 1/2 tsp fresh lemon juice
• 1/2 cup nonfat plain Greek yogurt

COMPOTE:

• 1/4 cup fresh squeezed orange juice
• 1 tsp arrowroot powder
• 2 packets stevia, or to taste
• 1 cup frozen mixed berries
• 1 tsp orange zest

INSTRUCTIONS:

1. Turn a 5- to 6-qt slow cooker on high. Coat 4 6-oz ramekins with cooking spray.
2. In the bowl of a food processor, process oats, flour, cinnamon and 1 packet stevia until finely ground. Add oil and milk and pulse until mixture forms wet crumbs. Divide oat mixture among ramekins, pressing down with the back of a small spoon or your fingertips to cover bottoms. Transfer ramekins to slow cooker, cover and cook for 15 minutes.
3. Meanwhile, in a large bowl, beat cream cheese, honey and remaining 4 packets stevia with an electric hand mixer on medium speed until smooth and fluffy. Add egg and egg white, and beat until just combined. Add vanilla and lemon juice and beat until just combined. Add yogurt and beat just until combined.
4. Bring a kettle of water to a boil. Spoon cheesecake batter into ramekins, dividing evenly. Carefully pour enough boiling water into bottom of slow cooker to reach about 1/2 inch up sides of ramekins. Decrease heat to low and drape a clean dish towel over the opening of slow cooker to prevent condensation from collecting on lid and falling into cheesecakes; place cover over top. Cook for 1 hour. NOTE: Do not remove dish towel or lid while cooking.
5. Meanwhile, prepare compote: In a small saucepan, combine orange juice, 2 tbsp water, arrowroot powder and 2 packets stevia. Add berries and orange zest and place on high heat. Bring to a boil, then reduce heat to medium-high and simmer until berries soften, about 5 minutes. Remove from heat and let cool to room temperature. Transfer to a small bowl, cover and refrigerate until needed.
6. Turn off slow cooker and let cheesecakes cool to room temperature, covered, for about 1 hour, 30 minutes. Remove ramekins from slow cooker and slide a thin knife around the edge of each cheesecake to loosen. Cover with plastic wrap and refrigerate for at least 4 hours. Carefully unmold cheesecakes with a knife and serve with compote, dividing evenly.