What you need
Serves 2
1 egg and 2 egg whites
2/3 cup nonfat cottage cheese
½ cup whole grain cornmeal
2 tablespoon almond flour
1 teaspoon baking powder
1 tablespoon coconut sugar
1/3 cup nonfat milk
2 tablespoon flax meal
1 teaspoon grated lemon peel
Sliced banana *optional*
Instructions
1.Place all ingredients in a blender and blend until smooth.
2. Bake on a 350-degree griddle lightly greased with cooking spray. Serve with sliced banana.
Nutrition
264 calories, 4g fat, 39g carbohydrate, 3g fiber, and 20g protein.
What you need
Serves 4
1 avocado, pitted and peeled
1banana, peeled
1/2 cup coconut milk
1/4 cup unsweetened cocoa powder
3 dates, pitted
1 teaspoon lemon juice
Instructions
1. Combine all of the ingredients in a high speed blender or food processor. Blend until creamy and smooth. Place in serving bowls and chill for 10 minutes. Serve and enjoy!
Nutrition
228 calories, 17g fat, 16g carbohydrate, 26mg sodium, 7g sugar, 7g fiber, and 4g protein.
What you need
Serves 6
1 pound organic, boneless, skinless chicken breast
2 Tablespoons Olive oil
1 clove garlic, minced
1 yellow onion, chopped
2 heads broccoli, chopped
2 carrots, cut in half and then into 2 inch segments
2 heads baby bok choy, chopped
1 zucchini, chopped
1 teaspoon fresh ginger, minced
3/4 cup chicken broth (divided)
2 Tablespoons arrowroot starch
2 Tablespoons toasted sesame seed oil
1 Tablespoons ume plum vinegar
1 Tablespoon coconut aminos
1 ripe, organic mango, peeled, pitted and chopped
Instructions
1. Rinse the chicken and cut into 1 inch cubes.
2. Place the olive oil in a large skillet over medium heat. Add the garlic and onions, sauté for about 10 minutes, until soft. Add the broccoli, carrots and chicken and cook an additional 10 minutes. Add the bok choy and zucchini. After 5 minutes add 1/4 cup of chicken broth, cover, and cook an additional 10 minutes.
3. In a small bowl combine the remaining 1/2 cup chicken broth, arrowroot, sesame oil, vinegar and coconut aminos. Add the seasoned mixture to the skillet, along with the chopped mango, and cook for another 5 minutes, stirring constantly until the mixture thickens.
Nutrition
243 calories, 11g fat, 675mg sodium, 15g carbohydrate, 4g fiber, and 19g protein
What you need
Serves 6
1 Tablespoon olive oil
6 cloves garlic, minced
1 yellow onion, chopped
1 fennel bulb, chopped
4 carrots, sliced
1 cup mushrooms, sliced
¼ cup chopped olives
2 (14.5 oz) cans diced tomatoes
1 (14.5 oz) can tomato sauce
2 Tablespoons tomato paste
½ cup dry red wine (Cabernet works well)
2 Tablespoons Italian seasoning
½ teaspoon sea salt
¼ teaspoon black pepper
¼ teaspoon sweet paprika
1 pound ground turkey
6 zucchinis
¼ cup fresh Italian parsley, chopped
Instructions
1. In a large skillet, place the olive oil over medium heat. Add the garlic, onions and fennel. Cook for 5 minutes, until soft. Add the carrots, cover and cook for another 5 minutes. Remove from heat.
2. Coat the inside of your slow cooker with olive oil. Add the cooked veggies, mushrooms, olives, tomatoes, tomato sauce, tomato paste, wine and the seasonings. Mix well.
3. Add the turkey on top of the veggie mixture, breaking it into chunks. Lightly press the turkey down into the sauce, but be careful not to break up the chunks.
4. Cook on low heat for 7 hours.
5. Wash the zucchini, use a vegetable peeler to create long, flat noodles. Stop when you get to the seedy middle part of the zucchini. Plate the zucchini noodles and top with warm turkey spaghetti sauce. Sprinkle with chopped parsley.
Nutrition
276 calories, 8g fat, 383mg sodium, 18g carbohydrate, 6g fiber, and 21g protein