WHAT IS A GLYCEMIC INDEX?

The glycemic index (GI) is a scale that ranks HOW HIGH and HOW QUICKLY a food will break down and spike your blood sugar.  Only foods that contain glucose can break down to glucose, and these are called carbohydrates.  

HIgh GI carbohydrates are those that have lots of sugars/glucose and not that much of anything else, like fiber, fat and protein.  

Examples are tropical fruits (pineapple, mango etc), refined grains like flours and refined sugars like desserts or anything containing sugar.

Low GI carbohydrates are those that do not have that much glucose, and do have fiber, fat and protein.  More fiber, fat and protein equals lower GI.

Examples are hard fruits like apples and pear, berries and most veggies.

Meats, proteins and fats are not on the GI scale because they do not contain glucose.

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Avocado Mayo

Course condiment
Prep Time 5 minutes
Total Time 5 minutes
Servings 4
Calories 84kcal

Ingredients

  • 1 avocado
  • 1/4 Bermuda onion fine chopped and smashed
  • 1 clove garlic
  • 1 tsp sea salt

Instructions

  • Mix everything well, smashing the red onion so that it is pulverized into the avocado. Use like you would mayo!

Nutrition

Calories: 84kcal | Carbohydrates: 5g | Protein: 1g | Fat: 7g | Saturated Fat: 1g | Sodium: 585mg | Potassium: 254mg | Fiber: 3g | Sugar: 1g | Vitamin A: 73IU | Vitamin C: 6mg | Calcium: 6mg | Iron: 1mg
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0 from 0 votes

Almond Joy Shake

Course Breakfast
Cuisine American
Keyword smoothie
Prep Time 3 minutes
Calories 598kcal

Ingredients

  • 1 cup almond milk
  • 1/3 cup hemp hearts
  • 2 tsp coconut flakes
  • 1 tbsp almond butter
  • 1 tbsp unsweetened cocoa powder
  • 1 1/2 dates diced fine
  • 1/4 banana

Instructions

  • Combine all ingredients and blend. Note – Blend hemp hearts and almond milk first for a smoother consistency before adding the other ingredients

Nutrition

Calories: 598kcal | Carbohydrates: 27g | Protein: 31g | Fat: 44g | Saturated Fat: 4g | Sodium: 298mg | Potassium: 376mg | Fiber: 8g | Sugar: 11g | Vitamin A: 345IU | Vitamin C: 3mg | Calcium: 420mg | Iron: 11mg
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0 from 0 votes

Avocado Egg Stacker

Course Breakfast
Cuisine Mexican
Prep Time 5 minutes
Cook Time 11 minutes
Servings 1
Calories 228kcal

Ingredients

  • 2 eggs
  • 1/4 avocado
  • 1 tomato
  • balsamic vinegar
  • dash salt and pepper

Instructions

  • Bring a pot of water to a boil and lower eggs in with a slotted spoon
  • Boil eggs for 11 minutes, remove from heat and shock under cold water
  • Peel and rinse
  • Slice eggs. An egg slicer will offer beautiful and even egg slices, but if you don’t have one a regular kitchen knife will do just fine.
  • Slice an avocado lengthwise and split in half. Peel off the casing and slice the avocado
  • Slice a fresh tomato
  • Create a stack, alternating egg. avocado and tomato slices.
  • Drizzle with balsamic vinegar, and salt and pepper to taste.

Nutrition

Calories: 228kcal | Carbohydrates: 10g | Protein: 13g | Fat: 16g | Saturated Fat: 4g | Cholesterol: 327mg | Sodium: 135mg | Potassium: 657mg | Fiber: 5g | Sugar: 4g | Vitamin A: 1573IU | Vitamin C: 22mg | Calcium: 62mg | Iron: 2mg
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0 from 0 votes

Avocado Rafts

Course Breakfast, Main Course
Prep Time 2 minutes
Cook Time 7 minutes
Total Time 9 minutes
Servings 1
Calories 482kcal

Ingredients

  • 1/2 vidalia onion fine chop
  • 1/2 avocado
  • 1 cup spinach
  • 1/2 green pepper diced
  • 1 T Avocado oil – 1 T
  • 2 eggs

Instructions

  • Halve an avocado and slice the unpitted side so you have at least 2 1/2" slices.
  • Heat avocado oil on medium heat and add onion.
  • Allow to cook until golden and fragrant.
  • Add peppers and cook until soft.
  • Place two avocado slices, peeled, in same skillet and crack eggs into holes (some may overflow and that's ok).
  • When eggs are cooked, slide rafts onto plate and top with sauteed vegetables.

Nutrition

Calories: 482kcal | Carbohydrates: 26g | Protein: 16g | Fat: 37g | Saturated Fat: 7g | Cholesterol: 327mg | Sodium: 171mg | Potassium: 1077mg | Fiber: 10g | Sugar: 11g | Vitamin A: 3655IU | Vitamin C: 74mg | Calcium: 124mg | Iron: 4mg
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0 from 0 votes

Avocado Sweet Potato Toast

Course Breakfast, Snack
Cuisine Mexican
Keyword avocado
Prep Time 5 minutes
Total Time 5 minutes
Servings 1
Calories 179kcal

Ingredients

  • 1/2 avocado
  • 1 tsp sea salt
  • 1 T lime juice
  • 1/8 sweet potato sliced thin like a melba toast

Instructions

  • Slice sweet potato lengthwise about 1/8" think and toast in toaster.
  • Mash avocado together with salt and juice. Spread on toast and enjoy!

Notes

If the sweet potato is thick, you may need to toast extra time.

Nutrition

Calories: 179kcal | Carbohydrates: 13g | Protein: 2g | Fat: 15g | Saturated Fat: 2g | Sodium: 2342mg | Potassium: 542mg | Fiber: 7g | Sugar: 2g | Vitamin A: 2452IU | Vitamin C: 15mg | Calcium: 12mg | Iron: 1mg
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0 from 0 votes

Baby Spinach Salad

Course Salad
Cuisine American
Keyword salad
Prep Time 5 minutes
Total Time 5 minutes
Servings 1
Calories 261kcal

Ingredients

  • 2 cups of baby spinach
  • 2 T embody Greek Dressing

Notes

embody Greek Dressing
1 cup Olive Oil
1/2 cup Red wine vinegar
1 T Greek Dressing
Combine all ingredients in mason jar. Shake well.

Nutrition

Calories: 261kcal | Carbohydrates: 2g | Protein: 2g | Fat: 28g | Saturated Fat: 4g | Sodium: 48mg | Potassium: 335mg | Fiber: 1g | Sugar: 1g | Vitamin A: 5626IU | Vitamin C: 17mg | Calcium: 59mg | Iron: 2mg
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3 from 1 vote

Baked Apples

Course Snack
Cuisine American
Keyword apple
Prep Time 3 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 6
Calories 96kcal

Ingredients

  • 6 apples
  • 1 tsp Cinnamon optional

Instructions

  • Preheat oven to 350.
  • Core 6 apples and place in muffin paper on muffin tin pan.
  • Bake apples for 20-25 minutes or until golden brown. You may see some bubbling.

Notes

Option to sprinkle apple with cinnamon. Enjoy right of of the muffin paper with a spoon!

Nutrition

Calories: 96kcal | Carbohydrates: 25g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 2mg | Potassium: 195mg | Fiber: 5g | Sugar: 19g | Vitamin A: 98IU | Vitamin C: 8mg | Calcium: 15mg | Iron: 1mg
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0 from 0 votes

Anne’s Beef and Broccoli

Course Main Course
Prep Time 5 minutes
20 minutes
Total Time 25 minutes
Servings 4
Calories 254kcal

Ingredients

  • 1 T Coconut Oil
  • 1 pound Stew Beef or Chuck
  • 1 T Ginger root 1" grated
  • 2 cloves Garlic crushed, minced
  • 2 T Sesame seeds
  • 1/4 cup Coconut Aminos
  • 1 cup Bone Broth
  • 2 cups Broccoli crowns, chopped

Instructions

  • Heat coconut oil in a skillet and add ginger and garlic. Cook until fragrant and soft.
  • Add beef, brown and remove from pan (time varies on chunk sizes)
  • Add bone broth and simmer for 1 minute before adding broccoli, crowns down.
  • Add sesame and allow to gently cook for 1-2 minutes.
  • Add the meat back and toss with aminos while stirring into the broccoli.
  • Let simmer until broccoli reaches desired tenderness.

Nutrition

Calories: 254kcal | Carbohydrates: 8g | Protein: 29g | Fat: 11g | Saturated Fat: 5g | Cholesterol: 70mg | Sodium: 441mg | Potassium: 549mg | Fiber: 2g | Sugar: 1g | Vitamin A: 283IU | Vitamin C: 41mg | Calcium: 85mg | Iron: 3mg
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0 from 0 votes

Baked Breakfast Casserole

Course Breakfast
Cuisine American
Keyword eggs
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Servings 9
Calories 282kcal

Ingredients

  • 2 sweet potatoes peeled and shredded
  • sea salt and pepper for crust (potatoes)
  • 12 slices bacon reserve fat from this bacon to cook with later
  • 1 sweet onion diced
  • 2 cloves garlic diced
  • 1 red pepper diced
  • 2 cups baby spinach
  • 10 eggs
  • 1/2 cup coconut milk
  • 1 T nutritional yeast optional
  • sea salt and pepper for casserole

Instructions

  • Pre heat oven to 425.
  • In a large skillet, cook bacon and drain on paper towel – reserve grease in pan .
  • While bacon cooks, shred potatoes and pat dry with paper towel.
  • Press potatoes into a 9 x 9 oven safe baking dish (or similar size). Bake for 18-20 or until crisp.
  • While the crust bakes, add onions, garlic, red pepper to bacon grease to cook for about 5-6 minutes or until onions are translucent and peppers are soft. Add spinach to wilt.
  • Chop bacon to bits and add to veggies.
  • In a separate bowl, whisk eggs, coconut milk, salt and pepper
  • Decrease oven temp to 375 after crust is cooked, removed from oven.
  • Add veggies on potato crust, then pour egg mix over the veggies.
  • Bake about 20 minutes or until top of egg casserole is golden brown.
  • Cut casserole into 9 squares and freeze, refrigerate or serve!

Nutrition

Calories: 282kcal | Carbohydrates: 16g | Protein: 12g | Fat: 19g | Saturated Fat: 8g | Cholesterol: 201mg | Sodium: 302mg | Potassium: 448mg | Fiber: 2g | Sugar: 5g | Vitamin A: 8439IU | Vitamin C: 22mg | Calcium: 61mg | Iron: 2mg
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0 from 0 votes

Black Bean Cilantro Red Pepper Salad



Course Appetizer
Cuisine Mexican
Prep Time 5 minutes
Servings 4
Calories 156kcal

Ingredients

  • 15.5 oz black beans rinsed and drained
  • 1 tbsp fresh cilantro finely chopped
  • 1 red bell pepper de-seeded and diced
  • 1 tsp sea salt
  • 1 lime juice only

Instructions

  • In a medium bowl, combine black beans, cilantro and red pepper. Toss with sea salt and lime juice.

Nutrition

Calories: 156kcal | Carbohydrates: 28g | Protein: 10g | Fat: 1g | Saturated Fat: 1g | Sodium: 584mg | Potassium: 453mg | Fiber: 10g | Sugar: 1g | Vitamin A: 931IU | Vitamin C: 40mg | Calcium: 30mg | Iron: 2mg
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0 from 0 votes

Buffalo Chicken Nuggets

Course Main Course, Snack
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 2
Calories 480kcal

Ingredients

  • 1/4 cup avocado oil
  • 1/4 cup coconut oil
  • 1/2 cup tapioca
  • 1 tsp cayenne pepper less if you do not like spicy
  • 1 tsp black pepper
  • 1/2 tsp sea salt
  • 1/4 cup of your favorite hot sauce
  • 1 egg
  • 8 oz chicken breast

Instructions

  • Heat the avocado and coconut oil in a skillet over medium high heat.
  • Whisk together the tapioca, egg, seasoning and hot sauce in a bowl.
  • Cube the chicken and toss in the bowl coating the chicken well.
  • Place cubes in the pan, moving occasionally to cook all sides. Don’t crowd the pan.
  • Remove the chicken when cooked through.
  • Enjoy with more hot sauce!

Notes

Anne: Frank’s gives the true Buffalo flavor, but I love the smoky flavor of Chilula Chipotle.

Nutrition

Calories: 480kcal | Carbohydrates: 35g | Protein: 27g | Fat: 60g | Saturated Fat: 28g | Cholesterol: 154mg | Sodium: 1665mg | Potassium: 470mg | Fiber: 1g | Sugar: 1g | Vitamin A: 569IU | Vitamin C: 2mg | Calcium: 26mg | Iron: 2mg
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0 from 0 votes

Black Bean Soup (spicy option)

Course Main Course
Cuisine Mexican
Keyword legumes
Prep Time 30 minutes
Cook Time 20 minutes
Total Time 50 minutes
Servings 6
Calories 157kcal

Ingredients

  • 2 T coconut oil
  • 16 oz Black Beans dry
  • 1/2 Vidalia onion
  • 1 clove garlic
  • 1/4 tsp pepper flakes chipotle powder or deseeded jalepeno pepper, chopped
  • 1 lime – juice
  • 1 tsp cumin
  • 16 oz vegetable broth
  • 16 oz water to thin to preferred consistency
  • 1/4 tsp sea salt
  • 2 scallion
  • 2 T cilantro

Instructions

  • Pre cook beans in instapot 10 mins with enough water to cover by 2 inches. Drain and rinse when finished cooking.
  • Heat coconut oil in skillet on medium to low heat.
  • Chop onion and smash and peel garlic and add to skillet.
  • Rough chop scallion and cilantro and add to skillet.
  • Add red pepper flakes, chipotle powder or sliced jalepeno (optional for spicy)
  • Add beans, cumin and about 4 oz of broth.
  • Bring mixture to a simmer.
  • Add mixture to blender until consistency is smooth. Add some of the broth as yo blend if needed to blend properly.
  • Add contents from blender into a large saucepan and continue to simmer. and add lime juice and sea salt. Add water here to obtain a consistency you like.
  • Add remaining broth, lime juice and sea salt. Add water here to obtain a consistency you like.
  • Top with more chopped cilantro, scallion, avocado (or EZ guac) and salsa (optional)

Notes

EZ Guac
1 avocado
juice of 1 lime
¼ tsp sea salt
Peel and smash avocado.  Add juice, salt and mix thoroughly.
Salsa  (Make big batches of this to add flavor with other compatible dishes)
2 Tomatoes – diced
½ Vidalia onion – finely diced
1 green pepper – finely diced
lime juice – 1 lime
salt and pepper to taste
Chopped cilantro – 1 T ( you can leave this out if you are pressed for time and tired of chopping! I love cilantro so will add it anywhere it makes sense, but you won’t lose too much flavor if you leave it off here)

Nutrition

Calories: 157kcal | Carbohydrates: 22g | Protein: 7g | Fat: 5g | Saturated Fat: 4g | Sodium: 409mg | Potassium: 318mg | Fiber: 7g | Sugar: 2g | Vitamin A: 235IU | Vitamin C: 4mg | Calcium: 34mg | Iron: 2mg
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0 from 0 votes

Blackened Salmon

Course Main Course
Cuisine American
Keyword cajun
Prep Time 5 minutes
Cook Time 10 minutes
Servings 2
Calories 375kcal

Ingredients

  • 1 lb salmon fillets
  • 2 tsp paprika
  • 1 tsp black pepper
  • 1 tsp salt
  • 2 tsp ghee
  • 1 tsp thyme

Instructions

  • Melt ghee in the microwave, then completely coat salmon fillets (skin removed).
  • Combine paprika, salt, pepper, and thyme and cover all sides of the salmon.
  • Heat a large cast iron skillet to medium and cook salmon 3 to 5 minutes per side until it is blackened and the texture you want.
  • Note – If cast iron skillet is seasoned, you do not need to add grease before putting in the salmon. If it is not seasoned, rub 2 teaspoons melted ghee onto it with a paper towel prior to heating.

Nutrition

Calories: 375kcal | Carbohydrates: 2g | Protein: 45g | Fat: 20g | Saturated Fat: 5g | Cholesterol: 138mg | Sodium: 1264mg | Potassium: 1164mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1224IU | Vitamin C: 1mg | Calcium: 32mg | Iron: 2mg
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0 from 0 votes

Green Breakfast Muffin Tins

Course Breakfast
Cuisine American
Keyword eggs
Prep Time 2 minutes
Cook Time 22 minutes
Servings 1
Calories 148kcal

Ingredients

  • ½ vidalia onion
  • 1 scallion
  • 2 oz of kale
  • Coconut oil
  • 1 egg

Instructions

  • Chop onion, scallion and kale finely and toss together.
  • Spray a muffin tin with coconut oil (or coat a pan with coconut oil)
  • Place 2 T of chopped mixture in the coated muffin tin
  • Add 1 egg in each muffin tin
  • Bake at 350 degrees until the egg is your favorite consistency.

Nutrition

Calories: 148kcal | Carbohydrates: 19g | Protein: 10g | Fat: 5g | Saturated Fat: 1g | Cholesterol: 164mg | Sodium: 99mg | Potassium: 536mg | Fiber: 2g | Sugar: 9g | Vitamin A: 6021IU | Vitamin C: 78mg | Calcium: 143mg | Iron: 2mg

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0 from 0 votes

Farmland Sweet Potato Breakfast

Course Breakfast, Main Course
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 1
Calories 281kcal

Ingredients

  • 1/2 onion chopped
  • 1 sweet potato
  • 1 egg
  • 1/4 tsp cinnamon
  • 1/4 tsp thyme
  • sea salt – to taste sprinkle
  • T coconut oil

Instructions

  • Saute onion in coconut oil in skillet over medium high heat.
  • Grate sweet potato, pat dry with a paper towel and place in a bowl with the egg and seasoning.
  • Mix all together and add to skillet.
  • Stir frequently so that sweet potato is thoroughly cooked, about 15 minutes.

Notes

For additional fat, flavor and protein you can add a strip of bacon or 1 oz of prosciutto (nitrite free) when cooking the onion.

Nutrition

Serving: 2g | Calories: 281kcal | Carbohydrates: 51g | Protein: 10g | Fat: 4g | Saturated Fat: 1g | Cholesterol: 164mg | Sodium: 189mg | Potassium: 903mg | Fiber: 8g | Sugar: 12g | Vitamin A: 32300IU | Vitamin C: 9mg | Calcium: 105mg | Iron: 2mg
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0 from 0 votes

Vegetarian Sweet Breakfast Potato Hash and Eggs

Course Breakfast
Prep Time 10 minutes
Cook Time 5 minutes
Total Time 15 minutes
Servings 2
Calories 308kcal

Ingredients

  • 1 sweet potato
  • 2 T coconut oil
  • ½ Vidalia onion
  • ¼ tsp fresh thyme or ½ tsp dried
  • ¼ sea salt
  • 2 eggs

Instructions

  • Heat I T coconut oil in a large skillet over medium heat.
  • Use cheese grater to grate sweet potato into shreds.
  • Add onion and cook for 2-3 minutes.
  • Add sweet potato and seasonings. Stir well to combine ingredients in pan.
  • Push sweet potato mix to side of pan and add 1 T coconut oil to empty side of pan. Crack eggs and fry or scramble eggs. You can eventually mix the eggs and the hash, or serve fried eggs over the hash.

Notes

For increased nutrients including iron, vitamin K and fiber (and lots more) add some kale.

Nutrition

Calories: 308kcal | Carbohydrates: 29g | Protein: 8g | Fat: 18g | Saturated Fat: 14g | Cholesterol: 164mg | Sodium: 180mg | Potassium: 540mg | Fiber: 4g | Sugar: 9g | Vitamin A: 16269IU | Vitamin C: 7mg | Calcium: 75mg | Iron: 2mg
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0 from 0 votes

(Build a) Vegetable Soup

Course Main Course
Cuisine American
Keyword soup
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 2
Calories 93kcal

Ingredients

  • 32 oz vegetable stock
  • 8 baby carrots
  • 3 stalks celery
  • 1 vidalia onion
  • 1 tsp paprika
  • 1/4 tsp salt

Instructions

  • Finely chop onion, rough cut celery, cut carrots into rounds and add with stock to instapot.
  • Cook for 20 minutes on soup setting.
  • Add paprika and salt.

Notes

This delicious vegetable soup is a quick stand alone meal or the starter (Build a Soup) for many other soups!
Add your favorite veggies or leftovers!

Nutrition

Serving: 2g | Calories: 93kcal | Carbohydrates: 22g | Protein: 2g | Fat: 1g | Saturated Fat: 1g | Sodium: 2155mg | Potassium: 315mg | Fiber: 3g | Sugar: 14g | Vitamin A: 7002IU | Vitamin C: 9mg | Calcium: 46mg | Iron: 1mg
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0 from 0 votes

South of the Border Burger

Course Main Course
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 2
Calories 489kcal

Ingredients

  • 8 oz. ground beef
  • 1 avocado – mashed
  • 1 red onion – chopped
  • 1 tomato – chopped
  • 1 lime – juice only
  • salt – to taste
  • 1 tsp cumin
  • 1 T cilantro, chopped

Instructions

  • Place ground beef in a bowl and mix in cumin, salt, pepper.
  • Grill burger over medium-high heat until the burger is cooked to your preference
  • While your burger is on the grill, mix avocado, 1/2 the onion, 1/2 the tomato, lime juice, and salt, cilantro
  • Serve burger without bun topped with guac and the rest of the onion, tomato and the cilantro

Notes

To make this recipe vegan, swap the burger out for the grilled portabella from the grilled portabella and squash over summer salad recipe.

Nutrition

Calories: 489kcal | Carbohydrates: 15g | Protein: 29g | Fat: 36g | Saturated Fat: 10g | Cholesterol: 96mg | Sodium: 145mg | Potassium: 962mg | Fiber: 8g | Sugar: 3g | Vitamin A: 147IU | Vitamin C: 24mg | Calcium: 44mg | Iron: 4mg
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0 from 0 votes

Autumn Gold Soup

Course Main Course
Cuisine American
Keyword soup
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 6
Calories 227kcal

Ingredients

  • 2 Butternut Squash
  • 4 cloves garlic
  • 12 oz coconut milk
  • 1 T sage

Instructions

  • Pre heat oven to 350.
  • Peel and cube squash, place on a baking sheet with peeled garlic and bake for 30 minutes.
  • Remove from oven and blend squash and garlic in high speed blender or use immersion blender until smooth.
  • Add in coconut milk and stir until thoroughly mixed.

Notes

Option to add 8-16 oz of vegetable stock to thin out the soup.

Nutrition

Calories: 227kcal | Carbohydrates: 31g | Protein: 4g | Fat: 12g | Saturated Fat: 11g | Sodium: 18mg | Potassium: 1005mg | Fiber: 5g | Sugar: 6g | Vitamin A: 26575IU | Vitamin C: 53mg | Calcium: 139mg | Iron: 4mg
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0 from 0 votes

California Chicken Salad Wraps

Servings 4
Calories 306kcal

Ingredients

  • 2 Avocado
  • 4 chicken breasts
  • 4 limes – just the juice
  • 6 tsp chopped chives
  • 1 tbsp garlic powder
  • 2 tsp salt
  • 1 head boston bibb lettuce

Instructions

  • Boil chicken in water until all the pink is gone (about 15-20 minutes).
  • Let cool, then shred chicken.
  • Add everything besides lettuce to a large bowl and mix together.
  • Serve on lettuce leaves to serve as a ‘wrap’.

Nutrition

Calories: 306kcal | Carbohydrates: 13g | Protein: 27g | Fat: 18g | Saturated Fat: 3g | Cholesterol: 72mg | Sodium: 1303mg | Potassium: 978mg | Fiber: 7g | Sugar: 1g | Vitamin A: 385IU | Vitamin C: 21mg | Calcium: 22mg | Iron: 1mg
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0 from 0 votes

Caprese Frittata Cups

Course Breakfast
Cuisine American
Cook Time 15 minutes
Servings 3
Calories 125kcal

Ingredients

  • 4 eggs
  • 6 tbsp egg whites
  • 1 C fresh basil – chopped
  • 1 tsp salt

Grape Tomatoes

  • 10 grape tomatoes chopped
  • 1 tsp olive oil

Instructions

  • Preheat oven to 400 degrees.
  • Use a paper towel with olive oil to grease a muffin tin (you will use about six of the cups).
  • Evenly distribute basil and tomatoes into the six greased cups (leave extra in case the egg mixture does not fit into your 6 oiled cups).
  • Mix the remaining ingredients together in a pitcher and pour it into the oiled muffin cups. (If there is extra, oil more cups as needed and add basil and tomato
  • Bake 10-12 minutes

Nutrition

Calories: 125kcal | Carbohydrates: 3g | Protein: 11g | Fat: 7g | Saturated Fat: 2g | Cholesterol: 218mg | Sodium: 911mg | Potassium: 287mg | Fiber: 1g | Sugar: 2g | Vitamin A: 1211IU | Vitamin C: 9mg | Calcium: 53mg | Iron: 1mg
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0 from 0 votes

Cashew Scampi with Zoodles

Course Main Course
Cuisine Italian
Cook Time 10 minutes
Servings 2
Calories 265kcal

Ingredients

  • 2 tbsp ghee
  • ¼ cup cashews
  • 3 frozen garlic squares or cloves diced if using cloves
  • 1/2 tsp red pepper flakes or more, to taste
  • 1/4 cup vegetable stock
  • 1 lemon juice only
  • Kosher salt and freshly ground black pepper to taste
  • 2 zucchini spiralized
  • 2 tbsp chopped fresh parsley leaves

Instructions

  • Melt ghee in a large skillet over medium-high heat.
  • Add cashews, garlic and red pepper flakes. Cook, stirring occasionally for about 2-3 minutes.
  • Stir in stock and lemon juice; season with salt and pepper to taste.
  • Bring to a simmer; stir in zucchini noodles until well combined (about 1-2 minutes).
  • Serve immediately, garnished with parsley, if desired.

Nutrition

Calories: 265kcal | Carbohydrates: 13g | Protein: 6g | Fat: 23g | Saturated Fat: 11g | Cholesterol: 38mg | Sodium: 147mg | Potassium: 658mg | Fiber: 3g | Sugar: 6g | Vitamin A: 940IU | Vitamin C: 42mg | Calcium: 51mg | Iron: 2mg
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0 from 0 votes

Cauliflower Smash

Course Side Dish
Cuisine American
Cook Time 25 minutes
Servings 2
Calories 153kcal

Ingredients

  • 1 head of cauliflower
  • 1 C vegetable stock
  • 1 tbsp olive oil
  • 1/2 tsp salt
  • 1 tsp black pepper
  • 2 tsp garlic powder
  • 2 tbsp chopped chives

Instructions

  • Coarsely chop cauliflower.
  • Add cauliflower and vegetable stock to a sauce pan and bring to a boil.
  • Once boiling, reduce heat to low and simmer 15 minutes.
  • Remove cauliflower with a slotted spoon and place in food processor.
  • Add 2 tablespoons of the stock, garlic powder, olive oil, salt, and pepper to the food processor.
  • Process until you achieve the texture you prefer (like mashed potatoe- you may need to add more stock depending on the size of your cauliflower head.
  • Stir in chives and garnish with extra chives.
  • Note – If you don’t have a food processor, a potato masher will also work.

Nutrition

Calories: 153kcal | Carbohydrates: 19g | Protein: 6g | Fat: 8g | Saturated Fat: 1g | Sodium: 1140mg | Potassium: 897mg | Fiber: 6g | Sugar: 7g | Vitamin A: 381IU | Vitamin C: 140mg | Calcium: 63mg | Iron: 1mg
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0 from 0 votes

Chia Seed Pudding

Course Breakfast
Cuisine Mexican
Prep Time 5 minutes
Cook Time 1 minute
Servings 6
Calories 160kcal

Equipment

  • cookie sheet
  • whisk

Ingredients

  • 1/2 cup chia seeds
  • 2 cups unsweetened vanilla coconut milk
  • 6 tbsp toasted coconut flakes
  • 1 cup blueberries
  • 1 cup strawberries

Instructions

  • In a large bowl, whisk together the chia seeds and the coconut milk.
  • Cover and refrigerate overnight.
  • Sprinkle coconut flakes on a baking sheet and broil on medium-high for 1 minute or until golden brown (keep a close eye).
  • In the morning, divide into 6 containers. Top each serving with 1 tbsp of toasted coconut and equal portions of the berries and enjoy!

Nutrition

Serving: 1g | Calories: 160kcal | Carbohydrates: 16g | Protein: 3g | Fat: 11g | Saturated Fat: 6g | Sodium: 5mg | Potassium: 152mg | Fiber: 7g | Sugar: 6g | Vitamin A: 13IU | Vitamin C: 17mg | Calcium: 128mg | Iron: 1mg
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0 from 0 votes

Chia Seed Pudding with Nuts and Berries

Course Breakfast
Prep Time 5 minutes
Total Time 1 hour
Servings 4
Calories 262kcal

Ingredients

  • 1/2 cup chia seeds
  • 2 cups unsweetened vanilla coconut milk
  • 1/2 cup toasted coconut flakes
  • 1 cup blueberries
  • 2 T walnuts

Instructions

  • In a large bowl, whisk together the chia seeds and the coonut milk.
  • Cover and refrigerate overnight.
  • Sprinkle coconut flakes on a baking sheet and broil on medium-high for 1 minute or until golden brown (keep a close eye).
  • In the morning, divide into 6 containers. Top each serving with 1 tbsp of toasted coconut and enjoy!

Nutrition

Calories: 262kcal | Carbohydrates: 21g | Protein: 5g | Fat: 19g | Saturated Fat: 9g | Sodium: 8mg | Potassium: 195mg | Fiber: 11g | Sugar: 8g | Vitamin A: 20IU | Vitamin C: 4mg | Calcium: 191mg | Iron: 2mg
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Fajita Night

Course Main Course
Cuisine Mexican
Prep Time 10 minutes
Cook Time 15 minutes
Servings 2
Calories 368kcal

Ingredients

  • 2 chicken breasts
  • 1 green pepper de-seeded
  • 1 red pepper de-seeded
  • 1 yellow onion
  • 1/4 cup fajita seasoning from Penzeys or similar version with no added sugar
  • 3 tbsp coconut oil

Instructions

  • Cut chicken into bite size pieces and toss with Penzey's fajita seasoning
  • Heat coconut oil in a large cast iron skillet over medium-high heat. Add chicken and cook on all sides.
  • While chicken is cooking, slice peppers and onion to the desired size and set aside.
  • Once chicken is browned, add peppers and onion to the pan and continue cooking until peppers are soft and chicken is cooked through.
  • Serve sizzlin'!

Nutrition

Calories: 368kcal | Carbohydrates: 11g | Protein: 50g | Fat: 13g | Saturated Fat: 7g | Cholesterol: 145mg | Sodium: 269mg | Potassium: 1146mg | Fiber: 3g | Sugar: 6g | Vitamin A: 2151IU | Vitamin C: 131mg | Calcium: 30mg | Iron: 1mg
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Picatta Provencal

Course Dinner
Prep Time 15 minutes
Cook Time 20 minutes
Servings 4
Calories 404kcal

Ingredients

  • 2 tbsp olive oil extra virgin
  • 2 tbsp ghee
  • 1/4 cup almond flour
  • 1/4 cup tapioca flour
  • 1 tsp salt
  • 1 tsp pepper
  • 4 chicken breasts pounded 1/4 inch thick or purchase thinly sliced breast.
  • 1 cup chicken bone broth
  • 1 lemon juice
  • 2 tbsp capers
  • 1 tbsp crushed garlic
  • 3 Tsbp Dijon mustard
  • 15 oz coconut cream

Instructions

  • Mix almond flour, tapioca flour, salt, and pepper in bowl or bag. Add chicken cutlets and coat chicken.
  • Heat pan with olive oil and ghee on medium heat.
  • Brown chicken cutlets in pan and remove from heat.
  • Add bone broth, lemon, garlic, the thick part of the coconut cream and then the mustard.
  • Add chicken back to simmer with 2 large leaves of sage on top

Nutrition

Calories: 404kcal | Carbohydrates: 11g | Protein: 52g | Fat: 17g | Saturated Fat: 4g | Cholesterol: 154mg | Sodium: 986mg | Potassium: 873mg | Fiber: 2g | Sugar: 1g | Vitamin A: 68IU | Vitamin C: 17mg | Calcium: 33mg | Iron: 1mg
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Chicken Potpourri

Servings 6 servings
Calories 595kcal

Ingredients

  • 2 pounds chicken breast or from full chicken organic, boneless and skinless
  • 2 medium sweet potato peeled and diced
  • 1 sweet onion medium
  • 3 tbsp ghee
  • 4 cloves garlic crushed
  • 2 cups chicken bone broth
  • 4 stalks celery organic diced
  • 3 large carrots organic peeled and diced
  • 2 tsp salt
  • 1 tsp pepper
  • 2 tsp tarragon
  • 2 tsp sage

Instructions

  • In a soup pot, heat ghee on high and add in chicken
  • Add in garlic and cook until fragrant.
  • Remove chicken. Create bit sized pieces with fork and knife (some pulled)
  • Add all vegetables and brown potatoes. If the pan is too dry splash a little broth in
  • Add back the chicken and the rest of the chicken bone broth
  • Add the remaining spices withholding the salt until 5 minutes before your potpourri is ready!

Nutrition

Calories: 595kcal | Carbohydrates: 37g | Protein: 31g | Fat: 33g | Saturated Fat: 11g | Cholesterol: 167mg | Sodium: 1047mg | Potassium: 1041mg | Fiber: 6g | Sugar: 11g | Vitamin A: 24979IU | Vitamin C: 9mg | Calcium: 92mg | Iron: 2mg
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Taco Ensalada con Pollo

Servings 2
Calories 611kcal

Ingredients

  • 2 tbsp Avocado Oil
  • 2 rounded tbsp Penzys Chicken Taco Seasoning
  • 1 cups water
  • 3 cups Lettuce – your favorite green
  • 3/4 cup Guacamole 2 servings "easy guac"
  • 1/4 cup Pico De Gallo
  • 2 T cilantro, chopped
  • 1 lime
  • 1 lb ground chicken

Instructions

  • In a large skillet, heat avocado oil and on medium-high.
  • Add the ground chicken to the pan and brown.
  • Add water and taco seasoning to the skillet. Mix seasoning thoroughly with water and chicken. Reduce heat to simmer and cook until all liquid is gone.
  • Get your greens in a bowl (I love all kinds!) and add the cooked chicken on top
  • Add guacamole, pico de gallo, cilantro and lime juice.
  • Mix and enjoy!

Nutrition

Calories: 611kcal | Carbohydrates: 12g | Protein: 41g | Fat: 46g | Saturated Fat: 9g | Cholesterol: 195mg | Sodium: 351mg | Potassium: 1639mg | Fiber: 6g | Sugar: 3g | Vitamin A: 270IU | Vitamin C: 11mg | Calcium: 30mg | Iron: 2mg
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Chopped Apple and Cinnamon

Course Snack
Cuisine American
Keyword apple
Prep Time 2 minutes
Calories 96kcal

Ingredients

  • 1 apple
  • 1/4 tsp cinnamon

Instructions

  • Chop any varietal of apple into bite sized pieces and place in a bowl. Add cinnamon and toss.

Notes

Lemon or lime juice will give a little extra flavor if you’re adventurous!

Nutrition

Calories: 96kcal | Carbohydrates: 26g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 2mg | Potassium: 195mg | Fiber: 5g | Sugar: 19g | Vitamin A: 98IU | Vitamin C: 8mg | Calcium: 11mg | Iron: 1mg