Cauliflower-Stuffed Bell Pepper
Ingredients 4 medium green, or yellow bell peppers 1/2 inch trimmed off tops, stemmed, seeded 1/2 cup steamed cauliflower rice Olive oil spray 1 medium onion chopped fine 12 oz 97% lean ground beef or 99% lean ground turkey 3 cloves garlic, minced 1 14.5 oz. can diced tomatoes, drained, with 1/4 cup juice reserved 2 tbsp chopped fresh cilantro 1 tbsp chili powder 1 tbsp cumin 1/4 cup tomato paste (no sugar added) PHASE 2 […]
Spicy Chicken and “Zoodles”
Makes 4 servings Ingredients 2 chicken breasts butterflied and halved 1/2 tsp sea salt 1 1/2 tsp chili powder 1/2 tsp cayenne pepper 1/4 tsp paprika 4 medium zucchini peeled and spiralized Nonstick olive oil spray Directions In a small bowl, mix the spices together. Sprinkle evenly over the chicken breasts. Heat the oil spray in a skillet on medium to high heat. Add the chicken to the […]
Garlic-Lime Green Beans
Ingredients 1 lb (4-5 cups) green beans, fresh (avoid canned) 3 cloves garlic, sliced 1 tsp red pepper flakes (optional) 1 small lime, juiced (about 1-2 tbsp) ½ tsp. sea salt Directions Heat a medium-sized skillet or nonstick pan with olive oil spray over medium heat. Add green beans, garlic, lime juice, sea salt and red pepper flakes. Cook, stirring on occasion, until green […]
Roasted Cauliflower Steaks
Ingredients 1 large head of cauliflower 1 tsp. olive oil (PHASE 2) or use olive oil spray ½ tsp. sea salt (or Himalayan salt), divided use ½ tsp. ground black pepper 2 Meyer lemons (1 sliced into rounds, 1 finely chopped (including peel)) ¼ cup finely chopped fresh flat leaf (Italian) parsley 1 medium shallot, […]
Caramelized Curry Carrots and Brussels
1/2 cup= 1 serving; 1 veggie Ingredients 1 lb. carrots, cut into 1-inch pieces 2 cups Brussels sprouts, raw ¼ tsp. sea salt (or Himalayan salt) ¼ tsp. ground black pepper 1 tsp. curry powder or turmeric ¼ cup coarsely chopped fresh cilantro Directions 1. Heat a medium cast iron (or nonstick) skillet over medium-high […]
Phase 3 Slower Cooker Chicken Quinoa
Ingredients 1 cup dry quinoa 1 lb raw chicken breast, boneless, skinless, cut into 1-inch cubes 5 cups low-sodium organic chicken broth , divided use 2 cups water 4 cloves garlic , finely chopped 1 tsp. dried basil (or chives or parsley) Sea salt (or Himalayan salt) and ground black pepper (to taste; optional) 6 tsp. prepared pesto sauce 1 Tbsp. fresh lemon juice 2 tsp. olive oil 1 cup shredded (or grated) carrots 1 bunch […]
Apple Crisp
Ingredients 4 apples 2 tsp lemon juice 1 Tbsp vanilla extract, divided 1 Tbsp cinnamon, divided ½ tsp nutmeg PHASE 2: ¼ cup coconut oil ½ cup pecans, chopped Directions Preheat your oven to 400 degrees. Core, peel, and thinly slice the apples. Toss the apples with the lemon juice and 2 tsp vanilla extract. Add 2 tsp cinnamon, […]
Sugar-Free Glaze
Ingredients 1/2 c. stevia, powdered granules 2 tbsp. cornstarch 2 tsp. water or almond milk, unsweetened 1/2 tsp. vanilla extract (or other extract for taste) Directions In a small bowl, combine the stevia and cornstarch. Mix with a whisk or fork. When a powder has formed, stir in the liquid ingredients.
Apple Berry Walnut Salad
Ingredients 6 cups salad (combo of arugula and baby spinach, any spring green mix) 1 red apple, chopped 1 green apple, chopped 1 cup walnuts, roughly chopped ⅓ cup crumbled feta cheese ⅓ cup dried blueberries DRESSING (1 tsp = 1 serving) 1/2 cup apple juice, fresh pressed 4 tablespoons apple cider vinegar (or white […]
Baked Zucchini Chips
Ingredients 1 (large) zucchini, cut into 1/8″ – 1/4″ slices 1/3 cup flaxseed, ground (or Panko) 1/4 cup finely grated Parmesan cheese, reduced fat 1/4 teaspoon black pepper Kosher or sea salt to taste 1/8 teaspoon garlic powder 1/8 teaspoon cayenne pepper 3 tablespoons unsweetened almond or coconut milk Directions Preheat oven to 425 degrees. […]
