19 10, 2018

Slow Cooker No-Bean Chili

2018-10-19T08:37:37+00:00October 19th, 2018|Recipes|

Chili is a cold weather comfort food! This recipe omits the beans for a lower carbohydrate version. Ingredients: 3 pounds ground beef 2 cups onion, chopped 4 cloves garlic, minced 1 tbsp ground cumin 1-3 tsp chili powder 1 tsp dried oregano 1 tsp salt 1 tsp pepper 1 cup sweet red pepper, chopped 1 small jalapeno seeded, finely chopped 1 can (28 ounces) crushed tomatoes 14 ounces diced tomatoes 2 tbsp tomato paste 1 tbsp unsweetened cocoa powder 3 cups beef broth Instructions: • Brown your ground beef with the onion and garlic in a large skillet until no [...]

12 10, 2018

Beef Bourguignon with Cauli-Mash

2018-10-12T10:34:02+00:00October 12th, 2018|Recipes|

BEEF BOURGUIGNON WITH CAULI-MASH Ingredients: 1kg beef chuck or shin, cut into large cubes and seasoned with salt and pepper 100g butter or 2 tbsp oil 250g button mushrooms 20 cocktail onions, peeled 1 onion, chopped 1 leek, chopped 2 stalks celery, chopped 4 – 6 slices streaky bacon, diced 1 tbsp tomato puree 3 cloves garlic, chopped 2 bay leaves 4 large sprigs thyme 500ml red wine 400ml beef stock Chopped parsley for garnishing For the cauli-mash: 1 large cauliflower, broken into florets 1 tbsp butter Salt and pepper Method: Melt the butter/heat the oil in a heavy based [...]

5 10, 2018

Low Carb Pumpkin Pie

2018-10-05T08:15:52+00:00October 5th, 2018|Recipes|

Ingredients for Almond Pie Crust: 1 ½ cups almond flour or almond meal 3 tbsp butter, melted 1 tsp stevia (or other non-sugar sweetener) Ingredients for Pumpkin Pie Filling: 2 cups pumpkin puree (not pumpkin pie filling which is full of sugar) 1 cup heavy cream 6 tbsp stevia (or other non-sugar sweetener) 2 tsp vanilla extract 1 tsp cinnamon ½ tsp ground ginger ¼ tsp ground cloves ½ tsp salt 2 eggs Instructions for Pie Crust: • Heat oven to 350 F. • Melt the butter in a mixing bowl. Add the almond flour (or meal) and stevia and [...]

28 09, 2018

Creamed Leeks with Garlic and Cream Cheese

2018-09-28T07:33:56+00:00September 28th, 2018|Recipes|

A wonderful side dish to accompany your Thanksgiving turkey. This dish is quite rich, so a small portion may be all you need! Ingredients 2 large leeks sliced 2 tbsp butter 2 cloves garlic, crushed 25g cream cheese Black pepper Instructions In a large saucepan, heat the butter and gently cook the garlic. Add the sliced leeks and cook until soft, stirring throughout. Remove the saucepan from the heat, and stir through the cream cheese and black pepper. Makes 4 servings; count each serving as 2 fats. Recipe courtesy of

21 09, 2018

Broccoli Cheddar Soup

2018-09-21T08:04:55+00:00September 21st, 2018|Recipes|

This tasty soup would be a perfect lunch on a rainy day! Ingredients: ½ C chopped onion 1 – 2 cloves minced garlic 2 tsp olive oil 3 heads broccoli, chopped 1 C cheddar cheese ½ C milk 6 – 7 C chicken broth Salt and pepper Method: Heat pot to medium and sauté onions and garlic in the olive oil until translucent. Add chicken broth and broccoli, cover and bring to a boil. Lower the heat to simmer for 10 minutes or until the broccoli is soft. Using a hand blender, blend broccoli to a fine texture. Add cheese [...]

14 09, 2018

Lemon Peppered Almond Crackers

2018-09-14T08:08:13+00:00September 14th, 2018|Recipes|

Ingredients: 1 ¼ cups almond flour ¼ cup shelled raw sunflower or pumpkin seeds 1 tbsp ground flaxseeds ½ tsp salt ½ tsp freshly grated lemon zest (optional) ½ tsp freshly ground black pepper 3 tbsp water Method: • Preheat the oven to 350F (180C). Line a baking sheet with parchment paper. • Place all the ingredients except the water in a food processor; pulse until crumbly. With the motor running, in a steady stream, add the water until the mixture starts to come together. • Transfer the dough to the prepared baking sheet. Top with another piece of parchment [...]

7 09, 2018

Zucchini Boats

2018-09-07T08:18:28+00:00September 7th, 2018|Recipes|

Ingredients: 2 medium sized zucchinis ¾ lb ground meat of choice 1 small onion, chopped finely 1 clove garlic, chopped finely ½ cup chopped mushrooms ½ cup chopped green pepper ½ cup chopped red pepper 1 cup shredded cheddar cheese, divided 2 tablespoons ketchup (or tomato paste) Cooking Directions: • Preheat oven to 425 degrees. • Trim the ends of the zucchinis and cut them in half lengthwise. Scoop out the pulp from the insides so that you have a place to put the filling. Finely chop the zucchini pulp. • Sauté the ground meat with the zucchini pulp, onion, [...]

31 08, 2018

Simple Crab Salad

2018-08-31T07:25:36+00:00August 31st, 2018|Recipes|

Ingredients: ½ cup mayonnaise 1 tsp lemon juice ½ tsp Dijon mustard 1 tsp minced fresh tarragon leaves ½ tsp salt 2 (6-oz) cans lump crabmeat, drained ½ cup diced celery ¼ cup diced red onions 1 cup coarsely chopped romaine lettuce Directions: • Place the mayo, lemon juice, mustard, tarragon and salt in a bowl. Stir well to combine. • Add the crabmeat, celery and onions. • Gently fold the ingredients together until well combined. • Serve the crab salad on a bed of romaine lettuce. Makes 2 servings; count each serving as 4 fats and 4 proteins. Recipe [...]

24 08, 2018

Pesto Chicken Frittatas

2018-08-24T07:48:34+00:00August 24th, 2018|Recipes|

Ingredients: 1 Tbsp (15 mL) olive oil 1 lb (450 g) skinless, boneless chicken breast, cut into ¼ in (6 mm) pieces 3 cups (750 mL) finely chopped broccoli florets 8 large eggs ⅓ cup (80 mL) plain yogurt or sour cream ¼ cup (60 mL) prepared pesto ¼ tsp (1 mL) salt ¼ tsp (1 mL) red pepper flakes (optional) ⅓ cup (80 mL) chopped sun-dried tomatoes Directions: • Heat oil in a skillet over medium heat. Add chicken pieces and heat until cooked through, about 4 minutes. Remove chicken from skillet and set aside to cool. • Add [...]

20 08, 2018

Low Carb Sausage, Mushroom & Chicken Casserole

2018-08-20T15:09:54+00:00August 20th, 2018|Recipes|

Ingredients 3-4 cups diced or shredded cooked chicken 1lbs pork sausage (3-4 without casings) 2 stalks of celery finely chopped ¼ cup of chopped onion 1lbs mushrooms sliced 8 ounces of cream cheese 16 ounces cauliflower cooked well and drained 8 ounces Cheddar or Monterrey Jack cheese shredded Salt to taste ½ tsp of pepper Paprika for top (optional) Preparation Method -Brown the sausage with celery, onion and mushrooms. -Stir the soft cream cheese into sausage mixture until well blended. -Coarsley chop the cooked cauliflower -Mix all ingredients and spread in a greased 9 x 13 baking dish. -If desired [...]

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