TIME: Prep 15 min, Bake 1 hr
YIELD: serves 4
3 lbs organic local apples (approx 8-10)
1/2 cup fresh cranberries (do not use frozen berries as this will make the dish too watery)
1/3 cup grass fed butter melted
1 tbsp coconut oil melted
juice of 1 lemon
2 tbsp raw local honey
1 tbsp cinnamon
1 tsp ground vanilla bean
1. Preheat oven to 350.
2. PEEL and cube all apples (peeling is important as it will give it the pudding texture.)
3. Place apples in a bowl, pour in lemon juice and mix.
4. Add cinnamon and vanilla and mix. Add cranberries to apples.
5. Melt butter and coconut oil. Transfer apples to a glass pyrex pan and then pour the melted butter and coconut oil over them. Mix a bit.
6. Pour honey over top of apples.
7. Place in the oven. Bake for 15 min, then mix apples so the sauces from the bottom fully coat the top layer of apples. Continue to bake for another 45 min.
8. Remove and serve.
Immune-Boosting Ginger Squash Soup
ham/string cheese roll-ups, strawberries/blueberries, almond flour chocolate chip cookies, hard boiled egg, cauliflower, pickles
peanut butter sandwich on lavash bread, strawberries/blueberries, hardboiled egg, snap peas/tomatoes, string cheese, chocolate covered almonds, Trader Joe’s letter cookies
Cucumber and Tomato Salad with Marinated Garbanzo Beans, Feta, and Herbs
2 pounds baby red potatoes
2 pounds cauliflower pieces
1/4 cup butter
3 tsp minced garlic (to taste for your preference)
2/3 cup low fat milk
1/4 cup grated parmesan cheese
1/4 cup plain high protein Greek yogurt
Salt and pepper to taste
Chopped fresh chives for garnish
*Click on the link below to watch a video on how to "braise" your cauliflower. It is important to braise as shown in this video. (Steamed cauliflower does not work well -too mushy)
1. Cut cauliflower to remove core. Cut flowers into small pieces, add to sauce pan. Add garlic and butter, cover and braise cauliflower over medium heat, stirring every 3-5 minutes until stalks are tender.
2. Cut baby red potatoes in half lengthwise and boil in salted water until tender (about 20 min)
3. Mash cauliflower to break up flowers. Try to avoid having chunks of the stalk remain.
4. Warm milk in microwave for 20-30 seconds.
5. Add potatoes to pan and mash. While gradually adding milk, puree to desired consistency.
6. Stir in parmesan cheese, yogurt, salt and pepper.
7. Garnish each serving with chives and freshly groud pepper. Or soy imitation bacon bits. Or a dollop of "Ranch Greek Yogurt Dressing."
Makes about 12 One-cup servings.
This recipe is 50% potatoes, and as you know, potatoes are not low GL, so be sure to not eat more than a one-cup serving.
Yield: Serves 4-6
1 cup steel cut oats
3 1/2 cups water
Pinch of salt
1/2 cup skim milk
1 teaspoon vanilla extract
Cinnamon, Raisins, or whatever toppings you like
1. Bring the water to a boil in a large pot. Add the steel cut oats and and salt. Stir.
2. Reduce the heat to medium low and cook for 30 minutes. Make sure you stir the oats occasionally so they don't stick to the pan.
3. When the oats start to thicken, at about 30 minutes, add in the milk and vanilla. I think the milk makes the oats creamier. Stir the oats, milk, and vanilla together and cook for ten more minutes.
4. Add in the cinnamon and raisins or whatever toppings you wish.
5. If you want to make bruleed oats-put the oats in a bowl, sprinkle with brown sugar and turbinado sugar. With a creme brulee torch, fire the top of the oats until the sugar is crystalized.
Serve the oats hot. If you want you can let the oats cool and then portion them out into smaller containers. To reheat, I add a splash of milk and reheat in the microwave for 1-2 minutes.
*Note-you can use 4 cups of water and omit the milk, I just like the creaminess the milk adds.*
Created by Shrinker/chef, Valorie Harris
Makes one sheet pan serves 6
“Tastes unbelievably good!!!”
INGREDIENTS FOR CRUST
· 3 eggs
· 1/2 tsp garlic salt. (If you like garlic like Vicki does)
· 3 cups cooked cauliflower (grated or run through a potato ricer)
· 3 cups fat-free mozzarella cheese (crust)
· 1 Tbs Italian seasoning
· 1 tsp crushed garlic
· 2 tsp Italian seasoning
· 1/2 cup red wine (See footnote to make without wine)
· 1.5 cups low-fat mozzarella cheese (for topping)
· 1 15oz can low-sodium fire roasted tomatoes (in the canned stewed tomato section of the store.)
TOPPINGS — Use any veggies you would normally put on a pizza. (Mushrooms, onion, fresh tomato, arti-choke heart, broccoli, red or green peppers, black olives, pineapple, banana peppers, dried crushed red peppers.)
As for meats, use any that are 85-90% lean. (Turkey pepperoni, turkey sausage, “Gimme lean” sausage.) Cook meats in advance before placing on top of pizza. Try to use mostly vegetables and go light on the meat as each serving of pizza already has lots of fat due to the 3/4 cup of total cheese in each serving.
1. Spray sheet pan with PAM or line with non-stick foil.
2. Combine cauliflower, cheese, garlic salt, eggs and 1Tb Italian seasoning and press evenly into pan.
3. Bake at 450° for 20 minutes or until edges begin to brown and crust is firm to the touch.
4. Meanwhile, combine tomatoes, garlic, wine and 2t Italian seasoning and bring to a boil then reduce heat to medium and reduce until sauce thickens. (You may have to puree the sauce to get it to thicken up.)
5. Add salt, garlic salt or pepper to taste.
6. Remove crust from oven, set oven to Broil.
7. Spread sauce over entire crust and top with 1 1/2 cups low fat cheese and other toppings.
8. Broil just until cheese melted.
9. Let cool 10 minutes and cut into 6 squares to serve with knife and fork.
Southwest style Lettuce Wrap
Snack to serve 2
More great recipes at
Data from NutritionData.com
· 1 chicken breast, boiled and cubed
· 1/4 cup corn kernels
· 1/4 cup drained black beans
· 1 small squash, shredded
· 1 small zucchini shredded
· 4 Large lettuce leaves bathing in a bowl of ice cold water
Stir fry veggies in no calorie cooking spray until tender. Stir in salsa to taste.
Remove from heat and allow to cool to a warm stage. If you put the mixture on a lettuce leaf when it is
iron hot, it will wilt the lettuce leaves.
Next, pull the lettuce leaves out of their ice baths and pat them dry. Carefully fill one side of a lettuce leaf with
half of the veggie southwestern mixture - as you would if you made an enchilada. Next, roll over once, then
fold each end towards the center. Finish folding the lettuce leaf by rolling it shut.
· 2 large sweet potatoes
· 1/4 cup grated parmesan cheese
· 1/4 cup whole wheat flour
· 2 tsp Creole seasoning
· 1 cup low fat milk
· Butter to grease pan
1. Preheat oven to 425° F.
2. Cut potatoes in half width-wise, then cut into small wedges
3. Combine next 3 ingredients in gallon-size zip top bag.
4. Dip potatoes in milk to moisten, then place in bag with coating mix. Shake gently to
coat in powder.
5. Grease pan lightly with butter
6. Add potato wedges to pan, bake 30 minutes, turning once during baking.
Baked Butternut Squash
12 ounces fresh or frozen Cranberries
1 apple, chopped
1 pear, chopped
1/3 cup of one option:
Agave syrup* or
Granulated fructose* or
Regular white sugar
1 TBS horseradish (omit and replace with cinnamon and nutmeg and/or orange zest for a different flavor)
Process the cranberries in a food processor. Add chopped apple, pear, sweetener and either horseradish or spices, stir and serve.
Serves 12 -- Great recipe for your Intro parties.
1 1 lb. Dry lentils
4 Tbsp. Butter
1 Onion – diced
1.5 Cups Carrots – diced
2 Leeks, white part only, diced (or 3 if you like it flavorful)
1 Cup Celery – diced
1 Lb. Italian Sausage (turkey or chicken)
2 Quarts chicken broth
3 Tbsp. Dijon Mustard (or 4 if you like it flavorful)
2 Tbsp. Red wine vinegar (or more if you like it flavorful)
1 Cup whole milk
Little salt and pepper to taste
2 Cups spinach chiffonade (shredded into thin strips) You can use frozen chopped spinach as an alternate.
a) Rinse lentils and soak for 2-5 hours in plenty of cool water. Drain and rinse again after soaking.
b) Melt butter and sauté onions, carrots, leeks and celery until softened.
c) Add to pot with chicken broth and lentils.
d) Brown sausage breaking into pieces – drain on paper towel and add to broth.
e) Bring to a boil. Reduce heat to simmer & cook for approximately 45 – 55 minutes. (Be sure lentils are cooked)
f) Add mustard, red wine vinegar, milk, salt and pepper. Cook an additional 10 minutes – adjust seasonings to taste. Add spinach, simmer 30 seconds and serve. (Can be made a day ahead.)
You can also add diced peppers (red/yellow/green) &/or mushrooms if desired.
The mustard & wine vinegar really adds flavor – so I add a little more.
* Thank you to Cecily Wright for this recipe