Pumpkin Latte Fat Bomb

1 brick cream cheese

1/2 C Heavy Heavy Whipping Cream

1 C Pumpkin, mashed

1/2 C Xylitol

1 Tbs Cinnamon

1 tsp Nutmeg

1/2 tsp cloves

Blend together, pour into a mason jar and keep refrigerated.  when ready to use, put 1/4 C in a Bullet / Ninja Blender.  Pour in 12 oz brewed coffee, whiz and enjoy!

Macros per oz:  5.6g Fat; .86g Protein; 0.9g. Carbohydrates

 

Minnestrone Soup

1 1/4 C French green lentils

2 boxes Imagine Vegetable Broth

1 yellow onion

4 – 5 Carrots

4 zucchini

2 cans diced tomatoes w/garlic

5 – 6 cloves garlic (you can always reduce the number, but why?)

2 Tbs EVOO

1-3″ sprig fresh thyme

1 3″ sprig fresh oregano

3 C Kale, chopped, deveined cleaned

1 C Spinach per person

2 Tbs Lemon Juice

1.  Rinse and clean the lentils.  On all that is Holy use the French Green Lentils.  The brown lentils, as yummy as they are, are far too peppery for this recipe.  🙂
2. Scrub carrots cut into 1/2 ” rounds.
3. Clean and chunk onions (bite-size)
4. In EVOO, saute onions and carrots until onions are translucent
5. Add the garlic and saute two minutes longer.
6. Add canned tomatoes and lentils, vegetable broth and whole herbs.
7. Cover, bring to a boil and then reduce to simmer.  Simmer for 35 minutes.  Turn off heat and allow to sit for one hour.
8. Bring soup up to a steam, remove the whole herbs, add kale and zucchini, cover and keep it at a steam (not simmer) for 10 minutes.  Turn off the heat.
9. Stir in Lemon juice
10. Serve with a generous splash of EVOO over the top.
11. Crusty bread and real butter on the side is in order!
12. Enjoy!

 

Keto Fat Bombs: PBC&C

1 C Coconut Oil, melted

1/2 C Peanut Butter, natural w/o any sweet

1/2 C Coconut Butter, melted

1/4 C Dark Dutched Cocoa, unsweetened

1/2 C Swerve or similar

1/2 C Cream Cheese, full fat

5 oz Shredded coconut, unsweetened

In the large carafe of your bullet, pour in melted oil and coconut butter, then add the remaining ingredients.  Blend until well incorporated.  Refrigerate for two hours.  Using a 1 Tbs measuring spoon, dip out and roll 1 Tbs at a time, then roll in shredded coconut.  This makes 46 Fat Bombs.

1 bomb is 104.5 Kcal; 10.6 g fat; 1.3 g protein; 2.4 net carbs.

 

No Nut Protein Bar

These make a great snack or a light meal before a workout (at least an hour and a half before a workout or you will not be happy!  lol).

Fat:  17.7; Protein:  9.4; Gross Carbs:  37.4; Net Carbs:  28 (Fiber:  9.4; Sugars:  3)

337 calories per serving.  

3/4 C each Oat bran, coconut flour, and scotch oats

2/3 C Protein Powder, vanilla

 

1/3 C Chia Seeds

1 Tsp Real Salt

2/3 C each Sunflower Seed Butter and Brown Rice Syrup

3 Tbs Hemp Seed Oil

Combine all dry ingredients.

Gently heat remaining ingredients until they combine easily.

Pour wet ingredients over dry ingredients.  Mix well.  This mixture will be crumbly!

Lightly oil and then flour a 9 x 9 glass baking dish with unsweetened shredded coconut.

Press crumbly mixture into dish and allow to set for a couple of hours in the refrigerator.

cut into 9 bars and store in the refrigerator.

 

 

 

 

Breakfast Quinoa Salad

This hits the spot when you want something sweet in the morning but are trying to avoid process sugars.

2 C Quinoa

2 Granny Smith Apples

2 Red Anjou Pears

1/3 C Kefir, whole fat

3 Tbs Maple Syrup

3 Tbs Chia Seeds

1.  Cook the Quinoa according to package directions
2. chop fruit into bite-sized pieces
3. To the fruit add  Chia seeds, Kefir and maple syrup; toss lightly
4. Add cooled Quinoa and fold together
5. Chill.

This makes 6 generous servings and keeps well in the fridge for up to a week.

Nutrition Facts: 1 Serving 163 Calories

• Total Fat:  2.5 g
  • Saturated .4 g
  • Cholesterol 2 mg
• Sodium:  8 mg
• Potassium:  90 mg
• Carbohydrates:  34.4 g
  • Dietary Fiber 5.4 g
  • Sugars 17.9g
• Protein 3.5 g. 

Brown Rice and Baby Bok choy Breakfast

2 1/2 C Brown Rice, cooked and cooled

3 C Baby Bok Choy, loosely chopped

2 C Cherry Tomatoes

8 Eggs scrambled

1.  Mix all ingredients together
2. pour into four 1 pint jars
3. Cap and screw down lid
4. Bake at 350 for 45 minutes.
5. Turn off oven and allow to set for 15 minutes.
6. Refrigerate and eat within 1 week.

Nutrition Facts

Serving Size 1 Serving

Per Serving% Daily Value*

Calories 302

Calories from Fat 94

Total Fat 10.4g16%

Saturated Fat 3.2g16%

Potassium 462mg13%

Carbohydrates 34.5g11%

Dietary Fiber 2.8g11%

Sugars 5.3g

Protein 17.5g

Vitamin A 79% · Vitamin C 117%

Calcium 17% · Iron 25%

Scotch Eggs, No Pig!

5  Eggs, Duck, Whole, Fresh

8 oz  ground turkey

8 oz  turkey sausage

1.  boil and peel 5 duck eggs.

2.  Mix together the turkey and sausage

3.  Split the meat into 5 equal portions.

4.  Flatten each portion and then wrap around an egg.

5.  Place in greased (I use coconut oil) 9 x 9 baking dish

6.  Bake a 350 for about 35 minutes or until sausage is browned.

5 Servings ~ Calories  372 ~ Calories from Fat  247

Total Fat  27.5g ~ 42%  Saturated Fat  7.6g

38%  Trans Fat  0.1g ~ Cholesterol  703mg

20%  Potassium  411mg ~ 12%  Total Carbohydrates  1.0g

0%  Sugars  0.7g ~ Protein  30.2g

Stuffed New Mexico Chilies

7 New Mexico Chilies, or one which has less heat. 

4 Vegetarian Sausages (Field Roast Grain Meat Co)

1/2 C Kefir Cheese, original

4 oz Queso Fresco (home made Paneer if you have the time)

1 egg

3 Tbs Garbanzo Flour

Slit chilies length wise on one side only.  Clean out seeds and ribs, rinse with cold water and set aside.  Chop the sausages into 1/4″ rounds and then mix together the remaining ingredients and then stuff the mixture into the chilies.  Place chilies in a baking dish and bake at 350 F for 40 minutes or until the stuffing is a lovely golden brown.  Serve warm with rice and a cucumber salad to cut the heat of the chilies.  Serves 7 easily.  **Each of the sausages has about 25 grams of protein and very little fat.  These are fabulous for adding the protein we some times miss being a vegetarian.  

Key Lime Pie, Vegan Style

1 box Ginger Snap (vegan), crushed into crumbs

3 Tbs Coconut Oil

2 lg Avocados

4 Limes, juiced and zest

2 cans Coconut Milk, chilled

1/2 C Stevia for baking (approximately 1/2 oz)

Mix together coconut oil and ginger snap  crumbs.  Press into a pie plate and bake at 350 for 10 minutes.  Cool completely

Blend together avocados, lime juice and zest from 3 limes, stevia and the solids from 1 can of Coconut milk.  Pour into cooled ginger snap crust.  Chill for two or more hours.  Whip together the solids from the 2nd can of coconut milk, juice of one lime and zest and a bit of stevia to sweeten to taste.  Use as a topping for the key lime pie if you desire.

Chimichuri Sauce

1 Bunch Cilantro

1 Bunch Curley Leaved Parsley

2 limes, juiced

1 Jalapeno, roasted black and then skinned

1 clove garlic

1/4 C EVOO

1 tsp Sea Salt, coarse grind

1/2 tsp Black pepper, freshly ground

Loosely chop cilantro, parsley, garlic and jalapeno.  Add loose ingredients to a mortor and pestle and macerate adding salt, pepper and EVOO.  This keeps in the fridge for about 3 days.  Use as a condiment for chicken, beef or oily fish, or as a dip for Tortillas.