Guacamole

 #1

Smashed avocados, seasoned with salt and pepper and whatever spices.

Form in a ball.

Place on service plate. 

Pour over top.

Bacon

Small pineapple chunks

Gorgonzola

Drizzle with lots of sweet thick balsamic vinegar

Lentil Quinoa Rice Blend

 Lentil Quinoa Rice Blend

Equal parts of the three grains.

Double the water or broth

Salt

Into a rice maker.

It is the best grain side dish to use  in place of rice

BEANS BEANS BEANS

 #1 Marry Me Beans

2 cans white beans, drained and rinsed

2 TB olive oil

1 small onion, finely chopped

3 garlic cloves, minced

1 tsp dried Italian herbs or oregano, basil, thyme

1 TB tomato paste

1 c broth

1/2 c heavy cream

1/2 c sun-dried tomatoes, chopped

1/2 c grated Parmesan cheese

2 cups fresh spinach

salt and pepper

Saute onion in olive oil. Add herbs, sun dried tomatoes and tomato paste. Simmer.  Add beans. Add broth. Add spinach.  Simmer.  Add cream right before serving.  Heat through.  Top with Parmesan cheese. 

#2 1 can white beans, drained

1/2-1 c chopped red onion

3 TB chopped mint

1/2 c chopped cilantro

2 TB chopped sundried tomatoes

Dressing:

2 TB olive oil

zest of  lemon

2 TB lemon juice

1/2 tsp salt

1 tsp shawarma spice blend

1 tsp Dijon mustard

1 TB red wine vinegar

1/2 tsp paprika

Cherry Tomato Garlic Topping:

1 T olive oil

4 cloves garlic, thinly sliced

1 c cherry tomatoes, halves

1/2 tsp pepper flakes

1 TB

Celery Salad

 4 stalks of celery, chopped into bite size pieces

10 Medjool dated, chopped

1 cup pecans, chopped

1/2 c shaved Parmesan cheese

About 1/4 c olive oil

Juice of 1 whole lemon

Salt and pepper to taste

Add celery, dates and pecans to a bowl. Sprinkle in the shaved Parmesan cheese. Drizzle with olive oil an add the lemon juice.  Season with salt and pepper. Toss. 

Mediterranean Ground Beef Flatbreads with Garlic Hot Honey Feta Cream are:

 1 lb ground beef

2 TB olive oil

1 onion, finely chopped

3 cloves garlic, minced

1 tsp smoked paprika

1 tsp cumin

salt and pepper to taste

4 flatbreads or pita breads

1 c feta cheese, crumbled

1/4 c Greek yogurt

2 TB honey

1 TB red pepper flakes

Fresh parsley chopped of garnish

Mix together the Greek yogurt, honey and red pepper flakes in a small bowl. Add the minced garlic and mix well. Crumble the feta cheese and stir in into the yogurt mixture until well combined. Taste and adjust the garlic and red pepper flakes to your liking. Refrigerate for at least 30 minutes to allow the flavors to meld.

Orzo Salad

For the salad:

 1 c dry orzo pasta, cook and rinse

1 15 oz can chickpeas, drained and rinsed

1/2 c dried cranberries

1/2 c cucumber, diced

1/2 c cherry tomatoes, halved

1/2 c red onion, finely chopped

For the dressing:

2 TB freshly squeezed lemon juice

1/4 c extra virgin olive oil

2 cloves garlic, minced

1 tsp dried oregano

Salt and pepper to taste

1 TB Dijon mustard, optional

Honey Feta Sweet Potato Rounds

 Roasted sweet potato rounds

Drizzle with honey

Feta and rosemary

Keto German Pancakes

 8 eggs

8 oz cream cheese. 

spray a 8 by 8 pan. 

Bake at 350 for 30 minutes. 

Sprinkle with cinnamon or sugar free syrup or berries and cream. 

Veggie Dip

 1 c Greek yogurt

1 1/2 tsp garlic powder

1 tsp onion powder

3 tsp lemon juice

1 1/2 tsp dried dill

3 tsp fresh or dried chives

1/2 tsp salt

1 tsp black pepper

3 TB water

Mix. 

Peanut Sauce

 Low-Cal Peanut Lime Sauce

2 TB Peanut butter powder

1 1/2 - 2 TB warm water

1 TB fresh lime juice

1 tsp rice vinegar

1 tsp toasted sesame oil

1tsp grated fresh ginger

1/2 small garlic clove, grated

splash tamari, coconut aminos, or soy sauce

1/2 - 1 tsp honey

Pizza Pepper Poppers

 Cut peppers in half and scoop out inners. Wash pepper.   Use red, yellow, orange, green, small large.

Drizzle with olive oil.

Stuff with pizza sauce, cheese and topped with pepperoni. 

Bake at 350 for 12-15 minutes. 

Roasted Cabbage with Mustard Sauce

For the cabbage:

TB olive oil

1/2 tsp salt

1/2 tsp smoked paprika

1/4 tsp black pepper

For the dressing:

2 TB olive  oil

2 TB apple cider vinegar

1 1/2 tsp soy sauce

1 tsp Dijon mustard

1 garlic, grated 

2 TB nutritional yeast

1 tsp maple syrup

Preheat your oven to 425. Spread the chopped cabbage on a baking sheet. Drizzle with olive oil and sprinkle with salt, smoked paprika, and black pepper. Toss everything well to coat evenly. Roast for about 25 minutes, or until the cabbage is tender and golden on the edges. 

In a large mixing bowl, whisk together the apple cider vinegar, soy sauce, Dijon mustard, grated garlic, nutritional yeast, maple syrup, and olive oil until smooth and creamy. Drizzle over cooked cabbage. 

Flourless Cottage Cheese Pancakes

 1 c cottage cheese

2 lg eggs

1/4 c rolled oats

1/2 tsp baking powder

1/4 tsp vanilla 

pinch of salt

Meditareanan Beef

 Meditarean Kebob

2 lbs ground beef 85/15

1/2 white onion

1 red bell pepper

4 cloves garlic

1/4  parsley, chopped

2 TB tomato paste

2 tsp cumin

2 tsp paprika

2 tsp aleppo pepper

1 tsp black pepper

Salad:

2 persian cucumbers, chopped 

1/2 red onion, sliced

2 roma tomatoes, chopped

2 TB sumac

2 TB red wine vinegar

2 TB avocado oil

1 tsp salt

Yogurt sauce

1 c greek yogurt

1 Persian cucumber, grated, liquid pressed out

1/2 lemon

1/2 tsp salt

Lavash

Preheat oven to 375. First, make the kebabs. In a small food processor, blend the onion, bell pepper and garlic. it will be liquidy. Transfer to a bowl and use a paper towel to remove as much moisture as possible. Next, add the beef to a large bowl along with the onion/ bell pepper/garlic mixture, parsley, and seasonings. Mix very well until incorporated-I like to use my hands. Spread the beef mixture evenly in a flat layer on a greased quarter sheet pan. Make cuts horizontally and vertically just like kebabs you see at a restaurant. Bake for 20 minutes, then broil for an additional 4-5 minutes until golden on top. Remove from oven, cut beef along the horizontal lines you previously cut, to separate the kebabs. To make the salad, chop the veggies and toss with the vinegar, avocado oil, sumac and salt. Make the yogurt sauce and serve.

White Bean Soup

 2 TB olive oil

1 medium yellow onion, chopped

2 med stalks celery, chopped

1 TB minced garlic

1 TB Italian seasoning

1/4 tsp crushed red pepper

2 15 oz cans great northern beans, rinsed

2 oz Parmesan cheese rind

4 c vegetable broth

3/4 tsp salt

1/2 tsp ground pepper

1 fresh or dried bay leaf

1/2 tsp grated lemon zest

2 tsp lemon juice

1/4 c grated Parmesan Cheese

1 TB chopped fresh flatleaf parsley

Heat 2 TB oil in a lg pot over med heat. Add chopped onion and chopped celery, cook, stirring often, until the onion is translucent, about 5 minutes. Add 1 TB garlic, 1 TB Italian seasoning and 1/4 tsp crushed red pepper; cook, stirring occasionally, until aromatic, about 2 min. Stir in 30 oz rinsed beans, 2 oz Parmesan rind cheese, 4 cups broth, 3/4 tsp salt, 1/2 tsp pepper and 1 bay leaf; bring to a boil over high heat. Reduce heat to med and cook, stirring occasionally, until the vegetables are tender, about 20 minutes. Remove and discard the Parmesan rind and bay leaf. 

Pour 2 cups of the soup in a blender. Secure the lid on the blender and remove the center piece to allow steam to escape. Place a clean towel over the opening. Process until smooth, about 1 minute. Pour the pureed soup back into the remaining soup in the pot; stir to combine. Stir in 1/2 tsp lemon zest and 2 tsp lemon juice. Divide the soup among 4 bowls; sprinkle with 1/4 c Parmesan. Garnish with 1 TB parsley. 

Fresh Green Beans

 Fresh Green Beans

1-2 lbs fresh green beans, trimmed

2 TB avocado oil

8-10 garlic cloves

For the glaze:

3 TB sesame oil

1/4 c soy sauce or tamari

2 TB sugar or honey

2 small lemons zested and juiced

Salt

Bring a large pot of salted water to a boil. Add green beans and cook 5-7 minutes until bright green and crisp. Drain and immediately transfer to ice water. Process the garlic cloves with the oil till spoonable. Heat a wide skillet or wok over high heat. Add oil to coat bottom of pan. Once shimmering add green beans in a single layer. Let sit undisturbed 1 to 2 minutes until blistered. Toss and repeat once more. Add garlic directly to the pan and cook and toss for 1-2 minutes until fragrant. Remove green beans to serving bowl. In the same dirty pan, add soy sauce coconut sugar and sesame oil.  Toss. Pour over the green beans. Add the lemon zest and juice and salt to taste. 

Lemon Custard in Lemon Peel

 Lemon Custard in Lemon Peel

1 1/2 c full fat heavy whipping cream

1/2 c granulated sugar

2 TB fresh lemon zest

1/4 c fresh lemon juice

Slice 3 medium lemons in half lengthwise. Use a spoon to scoop out the flesh and arrange on a large plate.  In a medium sized saucepan, combine cream, lemon zest and sugar.  Place over medium-high heat and bring to a boil while whisking. 

reduce heat to medium-low to maintain a gentle boil. Simmer for 5 minutes, again while whisking constantly to prevent burning. The mixture should reduce slightly and darken in color. If the cream starts boiling over, move it off the burner and reduce the heat as needed to keep it at a gentle boil before placing it back on the burner

Take the cooked cream mixture off the heat. Add lemon juice and whisk right away to combine. Don't let the juice sit for too long without whisking or it may curdle.

Strain the mixture into a large measuring cup and set aside for 10 minutes to cool slightly. You can skip the strain if you like little bites of lemon zest. 

Place in lemon peels. 

Egg Bites

 Base

12 large eggs

2 TB finely chopped onion

1/4 tsp salt and pepper

combo #1 tomato spinach mozzarella

3/4 c fresh spinach, roughly chopped

16 grape or cherry thomatoes, quartered

3/4 c shredded mozzarella cheese

combo #2 3/4 c cooked bavon or ham

3/4 c shredded cheese

1 c veggies such as broccoli, kale, spinach 

Preheat oven to 350. Lightly spray a 12-cup capacity muffin tin .

In a large bowl, whisk together eggs, onion, salt and pepper.

add egg mixture halfway up .

Add toppings

Bake 15-20 minutes.

Cool.

Can freeze. 

Amazing Oatmeal

 1/2 c dry oatmeal, quick or old fashioned

1 c water or 1/2 c milk and 1/2 c water

Mix water and oats and either cook on the stove on medium heat until thick put into the microwave for 3 minutes. 

1-dried fruit- raisins, but there are  also dried mango, cherries, cranberries, apples.

2- Fresh fruit- apples, peaches and cream, mango

3- mashed banana and pair with peanut butter and chocolate chips

4- toasted shredded coconut- and add blueberries 

5- Whole or chopped nuts

6- Seeds- chia, pumpkin, flax, sunflower

Slow Cooker Texas Pulled Pork

 slow cooker Texas pulled pork

1 tsp oil

4 lb pork shoulder roast

1 c bbq sauce

1/2 c acv

1/2 c chicken broth

1/4 c brown sugar

1 TB mustard

1 TB Worcestershire sauce

1 TB chili powder

1 extra large onion, chopped

2 tsp minced garlic

1 1/2 tsp dried thyme

Pour the oil into the bottom of the slow cooker; pour in the bbq sauce, acv and both. Stir in the rest of the ingredients. Cover and cook on low for 10 hours. 

Catalina Dressing

 1/2 c apple cider vinegar

1/3 c olive oil

1/3 c ketchup

3 TB honey

1 tsp smoked paprika

1/2 tsp onion powder

1/2 tsp Worcestershire Sauce

1/2 tsp garlic salt

1/4 tsp dry mustard

mix together. refrigerate. 

No flour no sugar apple raisin oat muffin

 1 medium apple, grated

1 ripe banana, mashed

2 large eggs

1 c rolled oats

Scoop in muffin tins. Bake at 350. 

Cottage Cheese Desserts

 #1

1 c cottage cheese

1/2 c unsweetened cocoa powder

3 TB honey or maple syrup

1 tsp vanilla

pinch of salt

Blend.  Chill.

#2

1 c cottage cheese 

2-3 TB unsweetened cocoa powder

2-3 TB low-carb sweetener (I like monk fruit)

1 tsp vanilla extract

A pinch of salt

In a blender or food processor, combine the cottage cheese, cocoa powder, sweetener, vanilla extract, and salt. Blend until smooth and creamy.

Taste the mousse and adjust the sweetness or cocoa powder as desired.

Transfer the mouse to serving dishes and refrigerate for at least 30 minutes to firm up.

Garnish with sugar-free chocolate chips or nuts. 

#3

3/4 to 1 c cottage

1.5 TB lemon juice (one whole lemon)

1/2 tsp vanilla extract

pinch salt

natural sweetener to taste

Blend, put in serving cup, Top with grahams. 

graham crackers, crushed to top

Cals 300 Protein 23 Fat 7.5 Carbs 34

LEMON CHEESE CAKE

Camilla Eyring Kimball's recipe given to me by my friend, Kristin Sperry, a condo friend

1 pkg lemon gelatin

1 c boiling water

1 can evaporated milk, chilled

1 c sugar

1 pkg cream cheese, softened

2 tsp lemon juice

     rind of 1 lemon, grated

graham cracker crust

Dissolve gelatin in boiling water. Cool. Whip chilled, evaporated milk and add to gelatin. In another bowl, blend sugar and cram cheese. Sir into gelatin mixture. Add lemon juice and grated rind. Spoon  the filling into crust. Chill 3 hours or overnight. 

Cool Whip Desserts

 #1 Oreo

one container sugar free cool whip

2 TB sugar free cheesecake jello mix

3/4 c non fat Greek yogurt

Couple crushed up Oreos, there are sugar free Oreos. 

#2

1 8 oz carton Cool Whip, thawed

2-3 TB Peanut Butter powder

Fold together. Refrigerate.  Or freeze.   Yummy. 

Corn and Potato Soup

 2 TB olive oil

1 c sweet onion diced 

3 cloves garlic, minced

1 tsp salt

1/2 tsp pepper

1 tsp smoked paprika

1 c sun dried tomatoes

2 cups corn kernels

2 medium Yukon gold potatoes

4 c chicken broth

1 c half and half

1/4 c flour

1/4 c chives

Avocado Key Lime Pie

 Given to me by my friend, Kristin Sperry

2 small avocados or 1 1/2 large avocados

1 can sweetened condensed milk

1/3 c lemon juice

1/2 pint whipping cream

Graham cracker crust

Puree avocadoes. Add milk and lemon juice and blend well. Put into pie crust and chill. Whip cram til stiff and put on top of pie. 

Grillo's Pickle Dip

 Whole jar Grillos pickles, chopped

2 TB fresh jalapeno, chopped

1 c green onion, chopped

1.5 c nonfat Greek yogurt

8 oz whipped cream cheese

1/2 c sour cream

1 c shredded cheese

1 pk  ranch seasoning

Dash of hot sauce

2 TB bacon bit

2 TB pickle juice

Combine all ingredients. Put back in the Grillo's Jar to serve. 

Asian Noodles

#1 Cook noodles per instruction. While noodles boil, mix together, hoisin, soy, sesame  oil, honey and salt and pepper. Heat a little olive oil in a skillet and add to it the garlic until fragrant. Add the sauce, then toss in the cooked noodles. Garnish with the sesame seeds and green onion. 

fresh pickled veggies

#1

1/2 c water, at room temp

1/2 c apple cider vinegar

1 1/2 TB raw sugar

1 1/2 tsp fine sea salt

1/4 tsp red pepper flakes, optional

20 twists of freshly ground black pepper

2 springs of fresh dill, roughly chopped

2 cloves garlic peeled and smashed

1 bay leaf

Fill the jar with chopped cucumbers, pack tightly with bay leaf, dill, garlic.

in a separate jug, mix together the water, apple cider vinegar, raw sugar, salt, and black pepper until the sugar and salt have dissolved. 

Pour the liquid over the cucumbers until they're completely covered. Seal the jar and place it in the fridge ovenight

#2

5 cups water.

5 tsp sea salt

1 c vinegar

1/2 tsp yellow curry powder

veggie of your choice, carrots, cabbage, sweet peppers, etc

slice veggies and pack in jar.

In a small pot, bring the water, salt, vinegar, and curry powder to a gentle simmer.

Stir until the salt dissolves and remove from heat. Pour he hot brine over the veggies until fully coered.

Let cool, close the lid and refrigerate.

Ready  in 24-48 hours and even tastier on day two.  

Enhanced Cooked Rice

 Add 2 tsp coconut oil when cooking rice. Refrigerate overnight to increase resistant starch and reduce glucose spikes. 

bowls/plates

 #1

seasoned ground beef

avocado

shredded cheese

boiled egg

#2

cukes

olives

tomatoes

sliced swiss

avocado

breakfast bomb

 1/2 c old-fashioned oats

1/2 c egg

scoop vanilla protein powder

1/4 c unsweetened applesauce

1/4 tsp cinnamon

1/2 c fresh blueberries

1/4 tsp baking powder

1 pinch salt

cottage cheese savory recipes

 #1

Dip

1 c cottage cheese

1/2 c cheddar cheese, shredded

1 TB taco seasoning

salt 

#2

flatbread

1/2 c cottage cheese

1 egg

1-2 TB parmesan

spread think on parchment

Air fry 375 for 8-10 minutes

It turns into a flexible, golden flatbread

Use for wraps, pizza sandwiches

Fresh Basil Vinaigrette

 1/2 c raw organic apple cider vinegar

1 c olive oil

1/4 c fresh basil

2-3 TB raw honey

2 Garlic cloves

1 tsp Celtic sea salt

Place all ingredients in a wide mouth glass jar and blend with stick blender or food processor. 

Lemon Vinaigrette

1/2 c extra virgin olive oil

1/4 c fresh lemon juice, about 2 lemon 

1 TB Dijon mustard

1 TB honey or maple syrup

1 garlic clove, minced

salt and pepper

Banana cookies

 2 ripe bananas

1 1/2 c oats

1/4 c peanut butter

1/4 c chocolate chips

mash bananas, mix everything together, scoop onto a baking sheet. bake at 350 for 15 minutes.

Cottage cheese peanut butter oat cookies

1 c cottage cheese

1 1/4 c oats

1/3 c peanut butter

1/4 c honey or maple syrup

1 ripe banana

1 egg

2 TB unsweetened cocoa powder

1 pinch salt

mix and bake

1 ripe banana

1/4 c peanut butter

1 TB maple syrup

1 c rolled oats

1/3 c chocolate chips

1/3 c chopped peanuts

In a small bowl,  combine the mashed banana, peanut butter and maple syrup. Stir in oats. Fold in chocolate chips and chopped peanuts. Scoop onto a lined baking sheet and flatten this batch made 6 cookies.  Bake 375. 

 2 ripe bananas

2 TB pb

1 c rolled oats

1/2 chia seeds

1/4 c flour

1/2 tsp cinnamon

1/2 c dried cranberries

1/2 c dark chocolate chips

1 tsp baking powder

a pinch of salt

coconut chia pudding

 1 c canned coconut milk

1.4 c chia seeds

2 TB honey or maple syrup

1/4 c unsweetened shredded coconut

1/2 tsp vanilla

chick pea cookie dough fudge

 1 can drained chickpeas

1/2 c peanut butter

1/4 c maple syrup

1/2 tsp vanilla

1/4 c chocolate chips

cucumber salad

 6 persian cucumber, diced into small cubes

1 lg beef steak tomatoes, diced into small cubes

1 mall red onion, finely diced

1 bunch fresh green mint, finely chopped

dresssing:

juice of 1/2 lemon

juice of 1/2 lime

salt 

black pepper

pinch of cumin

pinch of sumac

extra virgin olive oil

pancakes

 #1

1 c cottage cheese

2 lg eggs

1/4 c rolled oats

1/2 tsp baking powder

1/4 tsp vanilla extract

pinch of salt

#2

1/2 c cottage cheese

2 large eggs

1/4 c whole wheat flour

1/4 c milk

1 tsp vanilla

salt

butter or oil for cooking

Add cottage cheese, eggs, whole wheat flour, milk, vanilla and salt to the blender. Blend until smooth and let the batter rest for 5-10 minutes. Heat a nonstick skillet over medium heat adn lightly grease with butter or oil.

Cook pancakes. 

#3 Oat cottage cheese pancakes

1 c cottage cheese

2 lg eggs

1/4 c rolled oats

1/2 tsp baking powder

1/4 tsp vanilla extract

pinch of salt

Blend. Cook. 

#4

Roll up Flourless cottage cheese pancakes

200 g cottage

2 eggs

1 TB sugar

Blend. Cook.  Roll up. 

#5 Keto German Pancake

8 eggs

8 oz cream cheese

1/2 stick butter

Blend.

Spray 8 by 8 pan. Bake at 350 for 30 minutes. 

Sprinkle with cinnamon, top with sugar free syrup, berries and whipped cream. 

Chickpea Salad

 2 cans chickpeas, drained and rised

1/2 c dried cranberries

1/2 c chopped walnuts or pecans

1/4 c red onion, finely diced

2 TB chopped fresh parsley

Vinaigrette:

1/4 c fresh orange juice

1 tsp orange zest

2 TB olive oil

1 TB apple cider vinegar

1 TB honey

salt and black pepper

Spring Roll Sauce

 2 TB soy sauce

1 TB rice vinegar

2 TB honey

2 cloves, minced garlic

1-2 tsp Lime

3 TB water

1 tsp sesame oil

1 tsp sesame seeds

Peanut Chicken Spring Roll Bowls

 Peanut Dressing:

1/4 c creamy natural peanut butter

juice of 1 lime

2 tsp maple syrup

1 TB white vinegar

1 TB soy sauce

1 tsp sriracha, optional

3 TB water

For the bowl:

4 oz dried vermicelli noodles

1 tsp olive oil

4 Cups romaine, thinly sliced

1/2 red bell pepper, thinly sliced

1/2 c bell pepper, thinly sliced

1/2 c red cabbage, thinly sliced

1/2 carrot, thinly sliced

1/2 cup cucumber, thinly sliced

2 TB fresh basil, sliced

2 TB peanuts, chopped

For the chicken:

1 chicken breast

2 tsp olive oil

Salt and pepper

Egg/cottage cheese salad

 mix 3 chopped hard-boiled eggs with 2 TB mustard and 1/2 c cottage cheese until smooth and fluffy. Sprinkle with paprika and black pepper on top for flavor. 

Takes just like classic egg salad but lighter, creamier and packed with 35 g of protein!

Pea salad

 400 g (.88 lbs) frozen peas

Pinch of chili flakes

Zest of 1 lemon

2 TB good quality extra virgin olive oil

Generous pinch of flaky sea salt

Place the frozen peas in a bowl and cover with freshly boiled water. Leave for 1-2 minutes until fully defrosted. Drain well.

Transfer to a bowl and add the lemon zest, chili flakes, olive oil, and salt.

Toss well to combine. Taste and adjust seasoning if needed.

Serve immediately, or allow to sit for 10-15 minutes for the flavors to develop. 

Tequilaberry's Restaurant Salad

 1 head iceburg lettuce

1 head cauliflower

1 lb bacon

1 cub may

2 1/2 T vinegar

1/4 sugar

1 1/2 c parmesan cheeese

yogurt desserts

 #1

1 c greek yogurt

1 tsp chia seeds

2 TB mixed berries

1-2 TB melted dark chocolate

Mix yogurt and chia seeds . Gently fold in berries.  Drizzle melted dark chocolate over the top. Refrigerate for 2 hrs. 

#2

25 g chia seeds

180 g vanilla high protein yogurt

100 m coconut milk

100 g fresh mango

5 g coconut

1 squeezed lime

Blend together mango and lime juice until smooth. In a medium sized bowl or jar, combine the chia seeds, yogurt, coconut milk and mango mix. Stir thoroughly to ensure the chia seeds are evenly distributed. Sprinkle with a generous amount of desiccated coconut. Cover the bowl or jar and place it in the fridge for at least 4 hours or overnight. This allows the chia seeds to absorb the liquid and thicken unto a pudding like consistency. 

#3

Greek yogurt

120 g pumpkin

80 g pbfit pb powder

15 g stevia

one scoop vanilla pb protein powder

vanilla extract

stir

#4

one container sugar free cool whip

2 TB sugar free cheesecake Jello mix

3/4 c non fat Greek yogurt

couple crushed up Oreos

#5

1 TB PB powder

1 TB sugar free pudding

1 8 oz container Greek yogurt

#6

8 oz Greek yogurt, salted caramel is good.

Mix in 1 TB PB powder

Melt 2 TB Lily's sugar free chocolate chips with 1/2 tsp coconut oil. 

Swirl on top of yogurt. Sprinkle with Himalayan salt. 

Then freeze. 

Need to take out of freezer 1 hour before you eat it. 

#7

This one tastes like you scooped the center out of a warm cinnamon roll.

Mix 3/4 c Greek yogurt with 1/2 scoop vanilla protein, 1/2 tsp cinnamon, and 1 tsp sugar free maple syrup until silky and fluffy. Top with a tine dusting of cinnamon and a swirl of sugar free vanilla syrup. It's creamy, sweet and cozy. 

pasta salad

 1 lb fusili bucati (long pasta spirals)

2 tsp garlic powder

1/2 tsp dried basil

1 yellow bell pepper, seeded and diced

1 pint cherry tomatoes, halved

1/2 seedless cucumber, diced

1/3 cup olive oil

1/2 tsp white wine vinegar

1/2 tsp dried oregano

salt

black pepper

1 ear fresh sweet corn, kernels removed

1 c snow peas, sliced

Waffle Chaffles (several recipes)

 #1

1 egg

1/4 c oats

1/4 c Greek yogurt

1/4 c egg whites

1/2 scoop protein powder

1/2 tsp cinnamon

1/2 tsp baking powder

topping

1 TB nut butter

#2

1 egg

1 scoop protein powder

1/2 tsp baking powder

milk to get to proper consistency

Mix and waffle. 

Creamy Crockpot Shredded Chicken

 Add to the crockpot:

5 chicken breasts

1 c plain Greek Yogurt

1/2 packet ranch seasoning

1/2 cup chicken bone broth

Cook on HIGH for 30 minutes, then switch to LOW for 6 1/2 hours. 

Shred. Use for any recipe needing shredded chicken. .

Keto Mexican Soup

 1 lb ground beef

1 small onion, diced

3 cloves garlic, minced

1 packet taco seasoning

1 can Rotel tomatoes

2 cups beef broth

1 cup heavy cream

1 cup shredded cheddar cheese

1/2 cream cheese, softened

salt and pepper to taste

Fresh cilantro, chopped

Diced tomatoes, for topping

Sour cream, for serving

In a large pot over medium heat, cook ground beef until browned. Add diced onion and garlic, cooking until softened. 

Stir in taco seasoning and Rotel tomatoes. Pour in beef broth and bring to a gentle simmer. Cook for 10 minutes to blend flavors.

Make it creamy. Lower the heat and add heavy cream, cheddar cheese and cream cheese. Stir continuously until everything melts and the soup becomes creamy.

Top with sour cream, cilantro and tomatoes. 

Easy sheet pan kebobs

 Easy sheet pan kebobs

2 lbs ground beef

1 small white onion, grated 

3 garlic cloves, minced

1/4 c fresh dill, chopped

1/4 c fresh parsley, chopped

zest of 1/2 lemon

Pinch of black pepper

Pinch of salt

1 TB cumin

1 TB smoked paprika

1 tsp coriander

1/4 tsp cinnamon

Yogurt Sauce:

3/4 c Greek Yogurt

Juice of 1/2 lemon

1.5 TB olive oil

1 tsp date syrup

pinch of salt

Pinch of pepper

Parsley, freshly chopped

Dill, freshly chopped

Preheat the oven to 425. Add all kebab ingredients to a large bowl and mix with your hands. Once thoroughly mixed in, spray a sheet pan with avocado or olive oil, then toss the meat onto it and press the meat evenly across making a rough rectangle. It should be about 1/2 to 3/4 inch thick. Score long vertical lines almost to the bottom (don't cut through), both vertically and horizontally creating your kebabs.  Bake for 20-22 min. While they bake in the oven, combine all your yogurt sauce ingredients in a bowl until it becomes a creamy consistency.  Remove the kebabs from the oven. Spoon out excess liquid, mix with 1 TB tomato paste, and brush over kebabs. Broil for 2-3 minutes browned. Let rest a few minutes, then cut along the score lines. Enjoy as delicious wrap with the yogurt sauce, tomatoes, and lettuce or eat as is with the sauce. 

 

Cabbage and Noodles

1 small head green cabbage, cored and thinly sliced (about 6-7 cups)

1 medium yellow onion, thinly sliced 

3 TB butter, melted

2 TB olive oil

1 1/2 tsp black pepper

1 tsp garlic powder

1 tsp paprika

1 cup vegetable broth or chicken broth

8 oz wide egg noodles

1 TB soy sauce or Worcestershire sauce

2 TB chopped fresh parsley or chives

Add the cabbage and onion to a 4-6 quart slow cooker. Drizzle with the melted butter and olive oil. Sprinkle over 1 tsp of the salt, black pepper, garlic powder, paprika. Toss everything together to coat the cabbage. Pour in the broth and soy sauce. The cabbage will look very full, but it cooks down a lot as it simmers. Cover and cook on low for 4-5 hours, until the cabbage is very tender and reduced in volume. About 20 minutes before you're ready to eat, cook the egg noodles on the stovetop according to package directions until just al dente.  Drain well. Stir the cooked, drained noodles into the low cooker with the cabbage mixture.  Taste and add the remaining 1/2 tsp salt or more and extra butter if you want it richer. Cover and cook on low for another 15-20 minutes.  Stir in the parsley. 

 Eggs and Rice (like fried rice)

Cook rice.

While rice is cooking, make scrambled eggs.

Assembly:

Rice

Soy Sauce

Chili Sauce

Seasoned Rice Wine Vinegar

Pepper

Top with Scrambled eggs.

Stir all together.

 Mimi’s Creamy Chicken Noodle Soup:

16 oz. *Country pasta noodles
1 C. shredded carrots
1 C. chopped celery
Rotisserie chicken, shredded (you decide how much to use)
1-10 oz. can of chicken broth
1 stick butter
8 oz. Cream cheese, softened
1-2 C. sour cream
1 can cream of chicken soup
2-4 Italian Dressing packets

Cook pasta in just enough water to cover for 20 minutes. Add veggies the last 5 minutes of cooking time (start 5 min. cooking time once it’s starts to boil again). Everything else can be added in after that. I add the Italian dressing packets based on taste but it’s usually all 4 packets but you decide after 2 packets.

*Country Pasta Noodles stay firm (in a tender way), never soggy…the best noodles for this soup♥️ Lucie Gibbons (I’m Mimi)


~ Lucie Gibbons ~