Flat Zucchini Noodles with Parm
Here’s another guilt-free pasta recipe for you! You won’t need a spiral slicer for this one, simply use a regular veggie peeler – like the kind you would use to peel the skin from a potato – to create long, flat zucchini noodles. This recipe has a scrumptious, nutty flavor that will make you forget all about traditional noodles. Feel free to serve with some sliced chicken breast, sliced hard-boiled eggs or steak for added protein. Enjoy!
Servings: 4
Here’s what you need…
- 1 teaspoon coconut oil
- Pinch of salt
- 1 Tablespoon almond flour
- 4 large zucchinis, peeled with a veggie peeler
- 2 Tablespoons extra-virgin olive oil
- 2 cloves garlic, minced
- ½ teaspoon red pepper flakes (or more to taste)
- 1 Tablespoon minced parsley
- ¼ teaspoon black pepper
Instructions:
- Heat a large skillet over medium-high heat, about two minutes. Add the coconut oil, and once it’s melted, add the almond flour and a pinch of salt.
- Stir often with a wooden spoon, until it’s toasty brown, about two minutes. Remove crumbs from the pan and save for garnish.
- In the same skillet, add the peeled zucchini noodles. Sauté them until just tender, about one to two minutes. Turn heat to low.
- In a new pan on low heat, combine olive oil, garlic, and red pepper flakes, stirring with a spoon until fragrant, about 20 seconds.
- Transfer the zucchini noodles to garlic and oil mixture. Toss and stir until they’re coated.
- Turn off the heat and add parsley, salt, and black pepper. Sprinkle with almond flour crumbs before serving. Enjoy!
Nutritional Analysis: One serving equals: 165 calories, 12g fat, 72mg sodium, 13g carbohydrate, 5g fiber, and 6g protein
Greek Yogurt Parfait
This recipe makes a tasty breakfast or a high energy snack. Plain Greek yogurt is a fantastic filler that’s packed with protein and makes the perfect backdrop for ripe fruit and a sprinkle of crunchy, natural granola. To lighten this recipe up even more feel free to leave out the granola. Enjoy!
Servings: 3
Here’s what you need…
- ¾ cup fat-free plain Greek yogurt
- A few drops of stevia
- 2 cups sliced mixed plums, peaches, nectarines, and sprinkle of cinnamon
- ¾ cup granola
Instructions:
- In a medium bowl, mix the yogurt with the stevia.
- In another medium bowl, mix the sliced fruit with the cinnamon.
- In serving dishes, layer the yogurt, fruit, and granola.
Nutritional Analysis: One serving equals: 146 calories, 16g fat, 34mg sodium, 39g carbohydrate, 7g fiber, and 15g protein
Low Carb Mac and Cheese
Say what?! Mac and cheese without the traditional noodles! This is a recipe that kids and adults alike will love! Spaghetti squash is a fantastic replacement for traditional noodles – make it a habit to use these tender, squash noodles in all of your favorite pasta recipes. Enjoy!
Servings: 6
Here’s what you need…
- 1 large spaghetti squash
- 1 teaspoon olive oil
- Sea salt
- Black pepper
- 2 cups broccoli florets, steamed
- 1 Tablespoon coconut oil
- 1 Tablespoon coconut flour
- 1 cup coconut milk
- 1 cup reduced-fat cheddar cheese, shredded
- ½ cup grated parmesan, plus 1 teaspoon grated Parmesan as optional garnish
- Salt and pepper, to taste
- 1 teaspoon red pepper flakes, optional garnish
Instructions:
- Preheat oven to 400ºF. Cut the spaghetti squash in half. Scoop out and discard the seeds. Spray the center of both halves of the squash with cooking spray, and place the cut side up on a cookie sheet. Roast until tender when pierced with a knife, about 50 minutes.
- Remove the squash from the oven, and let cool. Once it’s safe to handle, scrape the flesh into a large bowl. Add the steamed broccoli florets to the bowl, and set aside.
- In a large saucepan, melt the coconut oil on medium heat, and whisk in the coconut flour. Add the coconut milk, and whisk quickly. Turn heat down to low, add the cheddar and ½ cup grated Parmesan to the saucepan, and stir until melted. Remove from heat.
- Pour the cheese sauce over the spaghetti squash and broccoli mixture, and toss until all the squash is covered.
- Dish into 4 portion, and top off with the salt and pepper to taste plus red pepper flakes and extra Parmesan if you wish!
Nutritional Analysis: One serving equals: 290 calories, 23g fat, 360mg sodium, 10g carbohydrate, 2g fiber, and 14g protein
Cranberry Tuna Salad
This tuna salad has a holiday twist with the addition of red cranberries and green celery. It is filled with muscle building protein and nutritious fiber. Fill up on this healthy dish before you attend your holiday party.
Servings: 5
Here’s what you need…
- 2 cans wild caught Albacore Tuna, packed in water
- 2 celery stalks, chopped
- 2 Tablespoons low fat mayonnaise
- ¼ cup dried cranberries
- 1 teaspoon dried dill weed
Instructions:
- Drain and flake tuna in a medium bowl.
- Add all of the ingredients and mix until well combined.
Nutritional Analysis: One serving equals: 195 calories, 9.6g fat, 273mg sodium, 9 carbohydrate, 1g fiber, and 17g protein