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.