Soups and Salads

6 07, 2018

Cranberry Walnut Chicken Salad

2018-07-06T07:50:43+00:00 July 6th, 2018|Recipes|

Ingredients: 4 cooked chicken breasts 2 stalks celery, chopped ½ cup unsweetened dried cranberries ½ cup walnuts, chopped 2 avocados 2 tablespoons lemon juice Salt and pepper Instructions: Dice up cooked chicken breast. Mix together chicken, celery, cranberries, and walnuts in a large bowl. In separate small bowl, mash avocados with lemon juice. Stir avocado mixture into chicken mix. Season with salt and pepper to taste. Serve on your favourite salad mix, or in lettuce leaves as a wrap. Makes 8 lunch sized servings; count each serving as 2 proteins, 1 fruit and 2 fats. Recipe courtesy of

15 06, 2018

Broccoli Salad

2018-06-15T07:18:45+00:00 June 15th, 2018|Recipes|

Ingredients Salad: 3 cups small broccoli florets ½ cup chopped red onion ¼ cup sunflower seeds ¼ cup raisins ½ cup feta cheese, crumbled Dressing: ½ cup plain yogurt ¼ cup mayonnaise 1 tbsp. lemon juice Salt and pepper Instructions • In a salad bowl, combine the broccoli, onion, sunflower seeds, raisins, and cheese. • In a measuring cup stir together the yogurt, mayonnaise and lemon juice. • Pour over the salad and mix until combined. Season with salt and pepper to taste. • Cover and refrigerate for 2 hours or up to 2 days. Makes 6 servings; count each [...]

1 06, 2018

Taco Salad

2018-06-06T18:43:23+00:00 June 1st, 2018|Recipes|

  Enjoy the taste of tacos in an easy to make low carb taco salad! INGREDIENTS TACO SEASONED GROUND BEEF: 1 pound ground beef 1 small onion, diced 3 cloves garlic, minced 1 tablespoon chili powder 1 teaspoon cumin ¼ teaspoon crushed red pepper flakes ½ teaspoon paprika 1 teaspoons sea salt 1 teaspoon black pepper SALAD: 4 big handfuls spring mix 2 medium tomatoes 2 medium avocados 4 ounces cheddar cheese shredded OPTIONAL TOPPINGS: Salsa Sour cream Parmesan crisps homemade or store bought     INSTRUCTIONS In large skillet, brown ground beef with onion and garlic. Drain off any [...]

11 05, 2018

Chunky Gazpacho Soup

2018-06-04T14:34:06+00:00 May 11th, 2018|Recipes|

This delicious soup comes from Spain and is traditionally served cold, perfect for lunch on a warm summer's day. Ingredients: ½ cup each green and red bell peppers, finely chopped ½ cup shallot, finely chopped 3 garlic cloves, finely chopped ½ cup cucumber, peeled and finely chopped 2 tbsp scallions, finely chopped 6 tomatoes, peeled, seeded and diced 3 cups tomato juice ¼ cup red wine vinegar 2 tbsp extra virgin olive oil 2 tbsp fresh dill, chopped 1 ½ tbsp balsamic vinegar 1 tsp salt Method: • In a large bowl combine bell peppers, shallot, garlic, cucumbers, scallions, tomatoes, [...]

4 05, 2018

Reuben Chopped Salad

2018-06-04T14:34:06+00:00 May 4th, 2018|Recipes|

1 large head romaine lettuce, shredded ½ lb deli style corned beef, thinly sliced 1 cup Swiss cheese, shredded 1 cup sauerkraut 2 tbsp caraway seeds 2 tbsp chives, chopped Russian Dressing: ½ cup mayonnaise ¼ cup ketchup 1 tbsp spicy mustard ½ tbsp Worcestershire sauce ½ tbsp fresh parsley, chopped ½ tbsp fresh chives, chopped ½ tsp fresh dill, chopped • Divide chopped romaine evenly between four plates. • In a large bowl, combine corned beef, Swiss cheese and sauerkraut. • Divide mixture among the four plates of lettuce. • Sprinkle caraway seeds and chives over top of each [...]

23 03, 2018

Madras Chicken Salad

2018-06-04T14:34:06+00:00 March 23rd, 2018|Recipes|

Ingredients: ½ cup Mayonnaise ¾ teaspoon Indian curry powder 1 teaspoon salt Freshly ground black pepper 1 small apple, peeled, cored, and cut into ½-inch dice Juice from ½ medium lime 1 pound cooked chicken breast or thighs ½ cup packed fresh cilantro, roughly chopped 2 scallions, trimmed and thinly sliced ¼ cup almond slivers, toasted Instructions: • First, make the curried mayonnaise. In a small bowl, combine the mayonnaise, curry powder, salt, and pepper to taste. • In a separate bowl, toss the apple chunks with the lime juice. This will ensure that your apples won't brown, and the [...]

9 03, 2018

Chicken and Leek Soup

2018-06-04T14:34:07+00:00 March 9th, 2018|Recipes|

?Chicken and Leek Soup Enjoy this simpler version of a traditional Scottish soup on a cold and snowy day!! Ingredients • 4 leeks • 1-½ lb (750 g) skinless chicken thighs (about 6) • 8 cups (2 L) chicken broth or water • 1 onion • 1 bay leaf • 2 sprigs fresh thyme • 10 peppercorns • 4 medium carrots, peeled and sliced • Salt and freshly ground pepper Preparation Slice white and light green parts of 1 of the leeks into 1-inch (2.5 cm) pieces; place in large saucepan. Add chicken, stock, onion, bay leaf, thyme and peppercorns; [...]

9 02, 2018

Tabbouleh Salad

2018-06-04T14:34:07+00:00 February 9th, 2018|Recipes|

Cauliflower makes a great low carbohydrate alternative to bulgur wheat in this fresh and tasty salad. Ingredients: 2 cups packed parsley, chopped 1 cup green onion, chopped 1 cup tomato, seeds removed and diced 1 green bell pepper, diced 1 cup cauliflower, riced (place raw cauliflower in a food processor and pulse until it resembles rice) 2 tbsp extra-virgin olive oil 2 tbsp fresh lemon juice ½ tsp sea salt ¼ tsp pepper Directions: Gently combine all ingredients. Adjust salt, pepper, and lemon juice to taste. Makes 8 servings; count each as 1 serving of fat. Recipe courtesy of "Paleo [...]

2 02, 2018

Slow Cooker Chicken Enchilada Soup

2018-06-04T14:34:07+00:00 February 2nd, 2018|Recipes|

Ingredients: 1 ½ lbs. boneless skinless chicken breasts 1 medium yellow onion, diced 1 bell pepper, thinly sliced 1 jalapeno, diced 2 cloves garlic, minced 1 15-oz. can diced tomatoes 2 cups chicken stock 1 tbsp chili powder 1 tbsp cumin 1 tsp dried oregano ½ tsp paprika Salt and freshly ground pepper, to taste 2 tbsp fresh cilantro, chopped 1 avocado, pitted and sliced Instructions: • Add the chicken to the bottom of the slow cooker. • Add the onion, bell pepper, jalapeno, and garlic on top of the chicken. • Pour the diced tomatoes and chicken stock over [...]

20 10, 2017

Cauliflower Chowder

2018-06-04T14:34:09+00:00 October 20th, 2017|Recipes|

A creamy, low carb, hearty and wonderfully cozy soup for those chilly nights! Serve with a few ounces of meat and cheese or a couple of eggs to boost the protein. Ingredients: • 4 slices bacon, diced • 2 tablespoons unsalted butter • 2 cloves garlic, minced • 1 onion, diced • 2 carrots, peeled and diced • 2 stalks celery, diced • 1/4 cup all-purpose flour • 4 cups chicken broth • 1 cup milk • 1 head cauliflower, roughly chopped • 1 bay leaf • Kosher salt and freshly ground black pepper, to taste • 2 tablespoons chopped [...]

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