Buffalo Cauliflower

Buffalo Cauliflower

An easy recipe for buffalo cauliflower, made with no flour and served with yummy blue cheese dressing and celery. P

Ingredients
  

  • Blue Cheese Dressing:
  • 1/3 cup sour cream
  • 1 tablespoon avocado oil mayonnaise
  • 1/4 teaspoon Diamond Crystal kosher salt not fine salt
  • 1/4 teaspoon garlic powder
  • 2 tablespoons crumbled blue cheese
  • Buffalo Sauce:
  • 2 tablespoons unsalted butter
  • 1/4 cup hot sauce
  • 1/2 teaspoon garlic powder
  • Buffalo cauliflower:
  • 1 lb. fresh cauliflower florets
  • 2 tablespoons olive oil
  • 1/2 teaspoon Diamond Crystal kosher salt not fine salt
  • 1/2 teaspoon garlic powder

Instructions
 

  • Preheat the oven to 450 degrees F. Line a rimmed broiler-safe baking sheet with parchment paper.
  • Make the blue cheese dressing by mixing all its ingredients in a small bowl. Cover and refrigerate until ready to use.
  • Make the buffalo sauce: In a large microwave safe bowl, melt the butter. Whisk in the hot sauce and garlic powder. Set aside.
  • In another large bowl, toss the cauliflower florets with the olive oil, salt and garlic powder. Spread on the baking sheet and roast until tender-crisp, about 15 minutes.
  • Switch the oven to broil and set an oven rack 6 inches below the heat element (not directly below).
  • Whisk the hot sauce mixture again. Add the roasted cauliflower florets and toss to coat. Return the cauliflower florets to the baking sheet and broil until browned and bubbly, keeping a close eye on them so they don’t burn, 2-3 minutes.
  • Serve the buffalo cauliflower hot, with the blue cheese dressing and celery sticks.

Notes

Amount Per Serving
Calories 215Calories from Fat 180
% Daily Value*
Fat 20g31%
Saturated Fat 9g56%
Sodium 700mg30%
Carbohydrates 7g2%
Fiber 3g13%
Sugar 3g3%
Protein 4g8%

Chicken pesto pasta.

CHICKEN PESTO PASTA

This chicken pesto pasta is spaghetti tossed in pesto sauce with seasoned chicken, tomatoes and basil. An easy dinner option for a busy night! Pasta is easy, inexpensive and kid friendly which means we eat it all the time at my house! This pesto chicken pasta is a family favorite that’s ready in 30 minutes or less.

Ingredients
  

  • 1 lb boneless skinless chicken breasts or you can use pre-cooked chicken like rotisserie chicken simply skip the chicken cooking steps below
  • 2 teaspoons olive oil
  • 1 1/2 teaspoons Italian seasoning
  • salt and pepper to taste
  • 10 ounces spaghetti or any other pasta shape you like!
  • 3/4 cup basil pesto look for it in the refrigerated section
  • 3/4 cup diced tomatoes
  • 1/4 cup finely grated parmesan cheese
  • 1 tablespoon chopped fresh basil can also use parsley

Instructions
 

  • Bring a large pot of water to a boil and add salt to taste. Cook the pasta according to package directions.
  • While the pasta is boiling, cook the chicken. Season the chicken on both sides with Italian seasoning and salt and pepper to taste. Heat the olive oil in a large pan over medium high heat and add the chicken to the pan.
  • Cook for 4-5 minutes per side or until cooked through. Cook time may vary depending on the thickness of your chicken breasts.
  • Drain the pasta and return to the pot. Add the pesto and toss to coat evenly.
  • Cut the chicken into slices and arrange it on top of the pasta.
  • In a small bowl, combine the tomatoes, basil and salt to taste.
  • Sprinkle the tomato mixture and parmesan cheese over the top of the chicken and pasta, then serve immediately.

Notes

NUTRITION
Calories: 526kcal | Carbohydrates: 59g | Protein: 38g | Fat: 15g | Saturated Fat: 5g | Cholesterol: 81mg | Sodium: 570mg | Potassium: 671mg | Fiber: 3g | Sugar: 4g | Vitamin A: 1090IU | Vitamin C: 5.5mg | Calcium: 191mg | Iron: 2.4mg

Southwest Stuffed peppers.

Southwest Stuffed peppers.

Looking for a budget friendly recipe? You’ve come to the right place. These Southwest Stuffed Peppers will keep your stomach and wallet full coming in at only $1.06 per serving.

Ingredients
  

  • 3 red bell peppers
  • 1/4 cup quinoa
  • 1 tablespoon olive oil
  • 1 small onion
  • 1 clove garlic minced
  • 1/2 14.5 oz can black beans, drained and rinsed
  • 1/2 14.5 oz can corn, drained and rinsed
  • 1/2 14.5 oz can no-salt-added diced tomatoes, drained
  • 1/2 cup cheddar cheese shredded
  • 1/2 avocado sliced
  • salt and pepper to taste

Instructions
 

  • Preheat oven to 350 degrees F. Spray a baking sheet with nonstick cooking spray. Slice pepper in half lengthwise, place on baking sheet. Bake for 10 minutes.
  • Cook quinoa according to package directions.
  • In a saute pan, heat olive oil over medium-high heat. Add onions, saute until translucent. Add the beans, corn, tomatoes, and cooked quinoa and cook until heated through. Stir in cheese.
  • Remove peppers from oven and stuff with bean mixture. Bake for an additional 5 minutes.
  • Remove from oven and top with avocado slices.

Colorful Quinoa and Pecan Salad.

Colorful Quinoa and Pecan Salad

Ingredients
  

  • Salad
  • 3 cups cooked tricolor quinoa* as directed on package
  • 2 cups seedless cucumber diced with skin
  • 1 cup mango diced
  • 1 cup cooked beets** sliced and divided
  • 1/2 cup pecans chopped
  • 3 tbsp hemp seeds
  • Dressing
  • 1/4 cup olive oil
  • 1/4 cup lime juice
  • 1/4 tsp sea salt
  • 1 garlic clove minced, or 1/4 tsp garlic powder
  • 2 tbsp cilantro

Instructions
 

  • In a large bowl, combine cooked quinoa, cucumber, mango, ½ cup beets, pecans, and hemp seeds. Mix well, top with the remaining beets, and set aside.
  • In a small bowl, whisk together the olive oil, lime juice, sea salt, minced garlic or garlic powder, and cilantro. Mix until emulsified.
  • Drizzle dressing over the salad and serve.

Notes

Nutrient Analysis:
Serving size: 1 cup Calories: 240 calories, Fat: 15 grams, Saturated fat: 1.5 grams,Carbohydrates: 23 grams, Sugar: 6 grams, Sodium: 95 milligrams, Fiber: 4 grams,Protein: 5.5 grams, Cholesterol: 0 milligrams
*Freezing quinoa: Freeze either in freezer safe airtight bags, containers, or glass containers. If freezing in freezer safe bags, lay the quinoa down flat. Label and date the bag. For the best flavor, quinoa can be frozen for one month. Defrost in the refrigerator overnight.
**For beets: Place 2 inches of water on the bottom of a saucepan and bring to a boil. Place beets in the steamer basket and add the basket to the pot, cover and steam for 15 minutes. Beets are cooked when you can easily glide a fork into to the center.

Ground Turkey and Sweet Potato Burgers.

Ground Turkey and Sweet Potato Burgers

These easy ground turkey sweet potato burgers offer a delicious, flavorful twist on your original turkey burger. Sweet potato patties are chock full of antioxidants and can be made as a paleo turkey burger and gluten free turkey burger without the bun.

Ingredients
  

  • 2 medium sweet potatoes
  • 1 lb ground turkey
  • ½ tsp garlic powder
  • ¼ tsp Italian seasoning
  • 1/8 tsp ground ginger
  • dash of sea salt
  • 1/8 tsp pepper
  • 1 tbsp olive oil

Instructions
 

  • Cook sweet potatoes (I microwaved mine for about 6 minutes).
  • Mix the mashed sweet potatoes and ground turkey together with the garlic powder, italian seasoning, ginger, salt and pepper Form into 4-5 large patties
  • Heat a large skillet over medium-high heat with 1-2 tbsp olive oilCook the patties for about 4-5 minutes on each side until browned and cooked all the way through. Top with cilantro, avocado and sautéed onions/peppers
  • Topping ideas: Avocado, Cilantro, Sautéed onions and peppers, BBQ sauce

Notes

Nutrition Information: YIELD: 6 SERVING SIZE: 1
Amount Per Serving: CALORIES: 254  TOTAL FAT: 16g  SATURATED FAT: 4g   TRANS FAT: 0g    UNSATURATED FAT: 10g   CHOLESTEROL: 80mg    SODIUM: 104mg   CARBOHYDRATES: 9g   FIBER: 1g   SUGAR: 3g   PROTEIN: 20g

Buffalo Chicken Sandwich.

Buffalo Chicken Sandwich.

Ingredients
  

  • 2 slices whole wheat bread
  • 3-4 oz. chicken breast cooked and shredded
  • 4 thin slices fresh avocado
  • 1 Tbsp buffalo sauce
  • Buffalo Sauce Ingredients:
  • 1 Tbsp Frank’s Red hot buffalo wing sauce
  • 1 Tbsp nonfat plain Greek yogurt
  • For larger portions use 1:1 ratio Frank’s Red Hot Buffalo Wing Sauce to Nonfat Plain Greek yogurt

Instructions
 

  • Grill chicken breast in skillet over medium-high heat with 1 Tbsp olive oil. Flip frequently and use a pinch of salt and pepper as desired. Once fully cooked, shred chicken using fork.
  • In separate large skillet (or panini pan), spray nonstick cooking spray and heat to medium-high heat. Place two slices wheat bread onto skillet and cook until lightly browned. Then add the chicken and sliced avocado to one slice, drizzling the buffalo sauce on top.
  • Place the other slice of bread on top and press firmly down with spatula. Flip until golden brown. Enjoy! If short on time, you could toast the bread in a toaster and assemble the sandwiches this way.

Spiced Herbed Lentil Salad with Avocado.

Spiced Herbed Lentil Salad with Avocado

Spiced Herbed Lentil Salad with Avocado is a lip smacking salad infused with eastern flavors and loaded with protein, fiber, healthy fats and nutrients!

Ingredients
  

  • 2 cups lentils green dry
  • cups tomatoes grape diced
  • 1/2 cup bell pepper red diced
  • 1/2 cup cucumber English diced
  • 1/2 cup scallions chopped
  • 1/3 cup parsley flat leaf chopped
  • 1/4 cup cilantro chopped
  • 1/4 cup mint chopped
  • 3 tablespoons olive oil extra virgin
  • 3 tablespoons lemon juice
  • 2 cloves garlic grated
  • teaspoons ground cumin ground
  • 1/2 teaspoon paprika adjust to taste
  • 1/2 teaspoon red pepper flakes adjust to taste
  • 1/2 to 1 teaspoon pomegranate molasses optional
  • 1/2 teaspoon salt adjust to taste
  • ground black pepper as per taste
  • 1 avocado peeled, pitted and diced

Instructions
 

  • Cook the lentils in about twice the amount of water. Let it simmer for about 15 minutes, until the lentils are cooked well but not mushy.
  • Once the lentils have cooled down a little, place it in a wide salad mixing bowl. Add the tomatoes, red bell pepper, cucumber, scallions, parsley, cilantro and mint.
  • Prepare the salad dressing with the grated garlic, cumin, paprika, olive oil, lemon juice, red pepper flakes, salt, pepper. The pomegranate molasses may be used if preferred.
  • Stir the salad dressing with all the other ingredients and toss well. Adjust the seasoning as per taste. Add the diced avocado in the end and toss.
  • Let it rest at room temperature or in the refrigerator for 10 to 15 minutes.
  • The spiced herbed lentil salad with avocado may be served over a bed of romaine lettuce.

Notes

NUTRITION FACTS
Servings: 8
Serving Size: 1 cup
Calories 247, Total Fat 8 g (Saturated Fat 1 g, Polyunsaturated Fat 1 g, Monounsaturated Fat 6 g), Cholesterol 0 mg, Sodium 155 mg, Potassium 751 mg, Phosphorus 273 mg, Total Carbohydrate 32 g, Dietary Fiber 13 g, Sugars 4 g, Protein 13 g
*The sodium value may vary. The suggested amount of salt is just a guideline and may need to be adjusted. Check for any added salt in spice mixes and other ingredients and adjust.

Baked Coconut Shrimp.

Baked Coconut Shrimp

Ingredients
  

  • ½ cup cornstarch
  • ½ to1 tsp ground red pepper
  • ¼ tsp salt
  • 1 tbsp honey
  • 1 tbsp lime juice
  • 3 egg whites
  • 1 cup shredded coconut flakes
  • 1 ½ lbs large raw shrimp peeled and deveined, rinsed and patted dry OR you can use pre-cooked
  • shrimp peeled with tails off.

Instructions
 

  • Preheat oven to 425 degrees.
  • Spray a large baking sheet with butter flavored cooking spray.
  • In a small bowl combine cornstarch, pepper and salt.
  • In a small microwave safe dish heat up honey approximately 30-45 seconds (careful not to overheat). Add lime juice to honey and stir. Slowly add in egg whites and continue to stir.
  • Place coconut in a thin layer on a plate.
  • Take each shrimp and first dip it into cornstarch mixture then in egg white mixture and finally roll in the coconut the then place on very greased baking sheet.
  • Bake 10-15 minutes or until shrimp is pink and the coconut is lightly toasted. Cooking time will be less with pre-cooked shrimp.

Notes

NUTRITION FACTS
Servings: ~12
Serving Size: 6-8 shrimp
Total Calories 111
Carbohydrate 8 g
Total Fat 3 g
Protein 13 g
Fiber 0 g
Prep Time: 30-45
Cook Time: 15-20
Tips and Hints:
• Serve with Hawaiian rice and grilled vegetables for a truly tropical
meal.
• To unthaw frozen shrimp quickly, place bag of shrimp in sink full of
cold water. Keep around 40 C.
• After unthawing, open bag and place shrimp on plate lined with
several sheets of paper towel. Pat dry with additional paper towels.
• In a pinch you can toss ingredients 2-6 in a blender, blend, pour
into a bowl and dip the shrimp in before the coconut. Work fine, just
requires a slightly more delicate handling.

Grilled Steak and Onion Salad.

Grilled Steak and Onion Salad

Haven't hit your protein target for the day but still want a nice fresh salad? Then this is a great option for you!

Ingredients
  

  • 1 red onion cut crosswise into 1/2 “ thick slices
  • 1 lb skirt flank steak cut into 4 pieces
  • 1 tsp Dijon mustard
  • 1 tbsp balsamic vinegar
  • 3 tbsp olive oil
  • 2 tbsp grated Parmesan cheese
  • 8 cups any of the following: arugula or salad greens
  • Salt and pepper to taste

Instructions
 

  • Pan or cast iron skillet: heat to medium high heat.
  • Cooking the steak: Season steak with salt and pepper. Drizzle onions with 1 tbsp oil, salt and pepper. Grill steak with onions until steak is medium-rare and onions tender, flipping once (~5-7 min). Let stand 5 min then slice thinly against the grain.
  • Bowl: whisk together mustard, vinegar, and 2 tbsp oil. Add salad greens and season with salt and pepper. Add onions, steak and toss to combine.
  • Serve immediately.

Notes

NUTRITION FACTS
Servings: 4
Serving Size: 2 cup green
+ ¼ of steak (150 g
uncooked)
Total Calories 236
Carbohydrate 8 g
Total Fat 10 g
Protein 29 g
Fiber 2 g
Prep Time: 15
Cook Time: 5-7
Tips and Hints:
• To increase carbohydrate add croutons. You can easily make your
own croutons by cutting bread into ½” cubes, lay on a pan, toasting
in oven for 10 min.
• This salad can also easily be turned into a steak salad sandwich.
To create a spread place cooked onions in food processor and
spread on bread. Layer green, dressing and streak between slices.
• Mushrooms sautéed in balsamic also go nicely with this recipe.

Grilled Salmon and Avocado Pitas

Grilled Salmon and Avocado Pitas

Ingredients
  

  • 1 tbsp wasabi paste
  • 2 tsp soy sauce
  • 2 tsp rice vinegar
  • ¼ cup mayonnaise or similar
  • ½ lb. salmon or arctic char fillet
  • 2 tsp olive oil
  • 1 tsp salt
  • 2 whole wheat pita rounds
  • ½ ripe avocado diced
  • 2 cup loosely packed arugula or any salad greens
  • 1 medium tomato seeded and diced

Instructions
 

  • Bowl: In a small bowl, combine the wasabi paste, soy sauce, vinegar, and mayonnaise. Set aside.
  • Preparing Salmon: Brush salmon with olive oil and sprinkle with salt.
  • Grill (either oiled charcoal or gas grill, 450° to 550°). Lay salmon on an; close lid on gas grill.
  • Grill 6 to 8 minutes depending on thickness, turning over once, until just barely done (cut to test; flesh will be a darker shade of pink in the center). Remove from grill and quickly toast pita rounds on grill, about 2 minutes, turning once.
  • Cut or flake salmon into 1-in. cubes.
  • Cut pita rounds in half and spread wasabi mayonnaise on insides. Fill each pita half with salmon, avocado, arugula (or salad greens) and tomatoes, dividing equally.

Notes

Servings: 4 sandwich
halves
Serving Size: 1/2 pita with
filling
Total Calories 371
Carbohydrate 26 g
Total Fat 23 g
Protein 18 g
Fiber 6 g
Prep Time: 15
Cook Time: 25
Tips and Hints:
• Make sure the grill is very hit before placing salmon on. You should
only be able to hold a hand 5” above for 2-4 seconds.
• To ensure salmon is cooked, test the salmon with a fork after the
correct amount of time. The grilled salmon is cooked when it
flakes easily with a fork. It will also look opaque and feel slightly
firm.