Food Ideas.

INSTRUCTIONS:

1. In a stand mixer fitted with the paddle attachment turned to low speed, mix the almond flour, coconut flour, sweetener, and salt together until combined.

2. Turn the mixer to medium, then add the butter, 1 cube at a time, and mix until the dough looks crumbly and slightly wet about 2 minutes.

3. Add the cream cheese, vanilla and almond extract and beat for another 30-60 seconds until the dough just begins to form large clumps, scraping down the sides of the bowl as needed.

4. Gather dough with hands and knead just until it sticks together (add 1 tablespoon of almond flour at a time as needed if dough seems too wet). Shape into a disc and wrap in plastic. Chill in the refrigerator for at least 35 minutes (or up to 2 days).

5. Line two large baking sheets with parchment paper. Set aside. When ready to roll, remove and unwrap dough disc from the fridge.

6. Place a large piece of parchment paper on a flat surface. Place dough in the center. Place another large parchment paper on top of the dough and using your rolling pin, roll into 1/4 inch thickness (1/8 inch for thinner cookies). Place the cookie dough sheet in the freezer for 10 minutes.

7. Remove the cookie dough sheet from the freezer and remove the top parchment paper. Cut into shapes with cutters of your choice. Place cut cookies on lined baking sheets, about 1 inch apart then place in the freezer again for 10 minutes (to prevent spreading). Repeat with any scraps.

8. Preheat oven to 325° F, and bake cookies, one sheet at a time, on the middle rack for 13-17 minutes, rotating the pan halfway, or until edges are light golden brown.

INSTRUCTIONS FOR OPTIONAL FROSTING:

In a medium bowl, combine the powdered sweetener with coconut cream until smooth. Add almond milk or lemon juice as needed for desired consistency.

NUTRITION FACTS PER COOKIE:

Total Carbohydrates: 2g

Fiber: 1g

Protein: 1g

INSTRUCTIONS

Simply assemble your skewers alternating between the three and display on your Halloween themed plate or standing up in a glass.

If you want to take it a bit further and up the cute factor, use a tooth pick with a bit of black food coloring to make two eyes and and a mouth on the mozzarella to turn it into a ghost!

Nutrition Facts per apple bite:

Carb 4g

Fiber 1.4g

Protein 1g

INSTRUCTIONS

• Preheat the oven to 390°F. Cook the macaroni in plenty of boiling salted water for 2 minutes less than it says on the packet until al dente, adding the cauliflower for the last 4 minutes of cooking. Drain and transfer to a large bowl.

• While the pasta cooks, melt the butter in a saucepan over medium heat. Add the shallot and cook, stirring, for 3 minutes or until soft. Stir in the flour for 1 minute or until the mixture bubbles. Remove the pan from the heat and gradually whisk in the milk until smooth. Return to medium heat and simmer, stirring, for 2 minutes or until the mixture boils and thickens. Stir in the cheese until it melts. Season with sea salt and freshly ground black pepper.

• Stir this béchamel sauce through the pasta and cauliflower, then spoon the mixture into a large baking dish or six individual dishes. Scatter the jalapeños on top. Combine the breadcrumbs and parmesan in a bowl, then scatter over the top as well. Bake for 30 minutes or until the top is golden and crisp.

Nutrition Facts per serving (6 servings per recipe)

Protein 11.6g

Carb 35g

Fiber 2g

INSTRUCTIONS

• Preheat a large skillet on medium heat and swirl oil to coat. Add onion and cook for 3 minutes, stirring occasionally.

• Add ground turkey and cook for 5-7 minutes, constantly breaking into pieces and stirring.

• Add zucchini, stir and cook for another 3-4 minutes, stirring occasionally.

• Turn off heat, add tomatoes and pesto, then stir.

• Garnish with Parmesan cheese and serve on its own or over greens for a low carb meal, or with brown rice or quinoa for complete with complex carbs meal.

Nutrition Facts per serving (6 servings per recipe)

Protein 41g

Carb 13g

Fiber 4g

INSTRUCTIONS

• In large bowl, combine almond flour, parmesan cheese, psyllium baking powder, oregano, basil, and garlic powder.

• In small bowl, combine eggs, water and olive oil.

• Pour egg mixture into dry ingredients stirring until a dough is formed. Add in additional water if needed.

• Form dough into a ball and roll out between two sheets of parchment paper. Transfer to a pizza pan and remove the top paper.

• Bake at 375°F for 15-20 minutes until the crust is browned. Allow to cool for 10-15 minutes.

• Flip crust over on pizza pan and remove the parchment paper. Add pizza sauce and toppings. Place under oven broiler until desired doneness. Or bake for an additional 5-10 minutes at 425°F until desired doneness is reached.

Nutrition Facts per slice (8 slices per pizza)

Protein 8g

Carb 6g

Fiber 3g

INSTRUCTIONS

Lay apples on a flat surface.

Spread 1 tablespoon Greek yogurt, 1 tablespoon granola, 1/4 teaspoon ground flaxseed, and 1 tablespoon fruit onto each apple slice.

Nutrition Facts per “donut”

Protein 2g

Carb 11g

Fiber 2g

INSTRUCTIONS

Preheat oven to 350 degrees and spray or line 2 muffin pans with liners

In a large bowl, combine bananas, eggs, milk and brown sugar with a whisk until smooth.

Add baking powder, vanilla, and cinnamon and whisk until smooth.

Stir in oats and chocolate chips.

Fill muffin cups ¾ full (try to make sure you have the same amount of liquid in each) and bake for 30-35 minutes until golden brown on top.

Serve warm or cool completely to store: in the refrigerator for up to 1 week or in the freezer for 3-6 months.

Nutrition Facts per cup:

Protein 4g

Carb 26g

Fiber 1g

INSTRUCTIONS:

1. Preheat oven to 400° and line a medium baking sheet with parchment paper.

2. Drizzle cut side of spaghetti squash with olive oil and season with salt and pepper. Place cut side down on baking sheet and bake until tender, 45 minutes to an hour, depending on the size of your squash. Reduce heat to 375°F when finished baking.

3. Let cool for 10 minutes before using a fork to shred the squash into spaghetti pieces. Place into a bowl and combine with parmesan and garlic powder. Season with salt and pepper.

4. Transfer 1/4 c squash to a greased muffin pan, pressing down on bottoms and side to create cups. Place in the oven to bake, 15 minutes.

5. Spoon pizza sauce into each cup, top with mozzarella and mini pepperonis. Bake again, 8-10 more minutes, or until cheese is melted.

6. Top with parsley and serve.

RECIPE YIELDS 4 SERVINGS :

Total Carbohydrates: 22g

Fiber: 2g

Protein: 12g

INSTRUCTIONS:

1. In a stand mixer fitted with the paddle attachment turned to low speed, mix the almond flour, coconut flour, sweetener, and salt together until combined.

2. Turn the mixer to medium, then add the butter, 1 cube at a time, and mix until the dough looks crumbly and slightly wet about 2 minutes.

3. Add the cream cheese, vanilla and almond extract and beat for another 30-60 seconds until the dough just begins to form large clumps, scraping down the sides of the bowl as needed.

4. Gather dough with hands and knead just until it sticks together (add 1 tablespoon of almond flour at a time as needed if dough seems too wet). Shape into a disc and wrap in plastic. Chill in the refrigerator for at least 35 minutes (or up to 2 days).

5. Line two large baking sheets with parchment paper. Set aside. When ready to roll, remove and unwrap dough disc from the fridge.

6. Place a large piece of parchment paper on a flat surface. Place dough in the center. Place another large parchment paper on top of the dough and using your rolling pin, roll into 1/4 inch thickness (1/8 inch for thinner cookies). Place the cookie dough sheet in the freezer for 10 minutes.

7. Remove the cookie dough sheet from the freezer and remove the top parchment paper. Cut into shapes with cutters of your choice. Place cut cookies on lined baking sheets, about 1 inch apart then place in the freezer again for 10 minutes (to prevent spreading). Repeat with any scraps.

8. Preheat oven to 325° F, and bake cookies, one sheet at a time, on the middle rack for 13-17 minutes, rotating the pan halfway, or until edges are light golden brown.

INSTRUCTIONS FOR OPTIONAL FROSTING:

In a medium bowl, combine the powdered sweetener with coconut cream until smooth. Add almond milk or lemon juice as needed for desired consistency.

NUTRITION FACTS PER COOKIE:

Total Carbohydrates: 2g

Fiber: 1g

Protein: 1g

INSTRUCTIONS:

1.   Preheat oven to 375°F. Line a cupcake/muffin pan with cupcake liners. I prefer to use parchment cupcake liners as the muffins will not stick to them at all.

2.   Combine cauliflower, eggs, 1/2 cup cheese, almond flour, baking powder, Italian seasoning, onion powder and garlic powder. Mix with a large spoon or spatula until smooth.

3.   Using an ice cream scooper, scoop batter into muffin cups, about 2/3 full. You should be able to fill 11 liners. Sprinkle 1/2 cup of shredded cheese over muffins.

4.   Bake for 20-25 minutes until muffins are completely cooked and no longer wet to the touch. If desired, garnish with fresh chopped parsley before serving.

NUTRITION FACTS PER MUFFIN:

Total Carbohydrates: 2.6g

Dietary Fiber: 0.9g

Sugars: 0.7g

Protein: 4.6g

INSTRUCTIONS:

1.   Combine the cranberries and water in a medium saucepan. Cook over medium heat until all the berries pop, about 5-7 minutes. Add the other ingredients and reduce the heat to low. Cook until desired thickness. It will thicken further as it cools.

2.   Store in the fridge for up to 2 weeks or you can freeze it.

NUTRITION FACTS:

Servings: 8

Total Carbohydrates: 5g

Dietary Fiber: 2g

Sugars: 1g

INSTRUCTIONS

1.   In a large mixing bowl, combine the cream cheese and pumpkin puree. Using a hand mixing, cream the two together until there are no visible clumps and the mixture is smooth and creamy.

2.   Add the sweetener, vanilla extract, pumpkin pie spice and heavy cream. Mix until all ingredients are well incorporated.

3.   Refrigerate for an hour before serving.

Nutrition Facts

Serving Size: 1/2 cup

Calories: 215

Fat: 18g

Carbohydrates: 3g

Fiber: 1g

Protein: 3g

INSTRUCTIONS

Simply assemble your skewers alternating between the three and display on your Halloween themed plate or standing up in a glass.

If you want to take it a bit further and up the cute factor, use a tooth pick with a bit of black food coloring to make two eyes and and a mouth on the mozzarella to turn it into a ghost!

Nutrition Facts per apple bite:

Carb 4g

Fiber 1.4g

Protein 1g

INSTRUCTIONS

Simply assemble your skewers alternating between the three and display on your Halloween themed plate or standing up in a glass.

If you want to take it a bit further and up the cute factor, use a tooth pick with a bit of black food coloring to make two eyes and and a mouth on the mozzarella to turn it into a ghost!

Nutrition Facts per skewer:

Carb 2.2g

Fiber 1g

Protein 15g

INSTRUCTIONS

Preheat oven to 350 degrees and spray or line 2 muffin pans with liners

In a large bowl, combine bananas, eggs, milk and brown sugar with a whisk until smooth.

Add baking powder, vanilla, and cinnamon and whisk until smooth.

Stir in oats and chocolate chips.

Fill muffin cups ¾ full (try to make sure you have the same amount of liquid in each) and bake for 30-35 minutes until golden brown on top.

Serve warm or cool completely to store: in the refrigerator for up to 1 week or in the freezer for 3-6 months.

Nutrition Facts per cup:

Protein 4g

Carb 26g

Fiber 1g

INSTRUCTIONS

Crust

Preheat oven to 350 degrees. Generously spray an 8-inch baking dish or springform pan with cooking spray.

Mix almond flour, butter and splenda until mixture is crumbly. Press in the bottom of baking dish and bake for about 8-10 minutes until golden brown.

Cool completely.

Cheesecake

Using an electric mixer with the whisk attachment mix cream cheese until smooth and creamy.

Stir in vanilla extract.

Add in heavy cream and whisk on high until mixture thickens and soft peaks form.

Reduce speed to low and mix in jello packet and lemon zest until blended.

Spread mixture evenly with a spatula over cooled crust.

Cover and chill until set, about 2-3 hours or overnight.

Nutrition Facts: 8 servings in the cake

Protein 6.2g

Carb 6.2g

Fiber 1.8g

INSTRUCTIONS

Heat oven to 400°F.

Scrub the sweet potatoes and pat to dry. Using a fork, poke holes in the sweet potato and arrange on a baking sheet.

Bake at for 45-90 minutes.

Sweet potatoes are done when a knife inserted into the center goes in with no resistance. You can also use a oven gloved hand to gently squeeze the sweet potato all the way along.

Allow sweet potatoes to cool slightly (10 or so minutes) before slicing them in half lengthwise.

Gently scoop out filling, leaving a small border along the inside of the sweet potato skins.

Mash together the sweet potato filling with enchilada sauce, salt, chili powder and cumin. Stir in the beans, corn and ¾ cup cheese, and spoon gently back into the skins.

Sprinkle with the remaining ¾ cup cheese.

To bake immediately: Bake at 400°F for 10-15 minutes, until cheese is bubbly and melted.

To freeze: Cool completely, then wrap in plastic cling wrap. Store in a sealed container for up to 3 months.

To re-heat thawed: Unwrap, and place in a baking dish. Bake uncovered at 425°F for 15-20 minutes until cheese bubbles and potatoes are heated through.

To bake from frozen: Unwrap, and place in a baking dish. Cover with foil and bake at 425°F for 40 minutes, then remove foil and bake for another 15-20 minutes until cheese bubbles and potatoes are heated through.

 Nutrition Facts:

Protein 18g

Carb 33g

Fiber 7g

INSTRUCTIONS

Preheat oven to 400F.

Cut the ends off the zucchini and then cut them in half.

Cut each half into 8ths. I cut them in half, then each half in half, then each quarter in half, if that makes sense. So, they’re wedges 

Place the wedges in a metal strainer in the sink.

Sprinkle with salt and let them sit for a few minutes.

In one bowl, whisk the eggs.

In another bowl, stir together the Italian seasoning, onion powder, ground mustard, and grated Parmesan cheese.

Set half of the cheesy seasoning aside and add it to the bowl as needed.

Pat the zucchini wedges dry, then dip them in the egg and coat them in the cheesy seasoning. I found it easiest to use on hand to grab the zucchini and dip it in the egg and then drop it in the Parm bowl.

Then, use another hand to coat it in the cheesy topping and place it on a lined baking sheet.

Bake in the oven for 20 minutes.

Serve hot with a side of marinara sauce.

 Nutrition Facts:

Protein 9.5g

Carb 6.4g

Fiber 1.5g

INSTRUCTIONS

For the Crust:

Add your nuts, 1 T of Swerve, and cinnamon to a food processor and pulse until the nuts become sticky when you press on them.

Take them out and evenly divide them among 6 ramekins or bowls.

For the Cream Cheese Filling:

In a mixer, whip the cream cheese and Swerve until creamy. Add your cream and vanilla and whip until fluffy.

Divide into 6 portions and add to your ramekins.

For the Topping:

Add berries and 2 Tablespoons of water to a pan and heat on medium high.

Once the berries soften, mash them with a fork. Add your Torani syrup and mix well.

Let cool and then every distribute on all of the ramekins. Refrigerate until ready to eat.

Nutrition Facts:

32.1g carbs

26.4g fiber

6.7g protein

INSTRUCTIONS

Preheat oven to 450 degrees.

Pat chicken dry and season with salt and pepper.

Combine the chicken and enchilada sauce in a medium saucepan & simmer for 10-15 minutes over medium-low heat. Then flip the chicken over, cover and cook for an additional 10-15 minutes until chicken reaches 160-165 degrees with an instant-read thermometer.

Remove chicken from pan and shred into bite-sized pieces. Combine shredded chicken, the enchilada sauce, queso fresco, chiles and cilantro in a bowl. Add salt and pepper if desired.

Spray a square casserole dish with olive oil (or use a brush) and coat the entire bottom and sides.

Evenly spread 1 cup of shredded cheddar cheese on the bottom of the dish. Add the chicken mixture, then add the other cup of cheddar cheese on top. Cover with foil and bake for about 10 minutes. Remove foil and bake an additional 3 to 5 minutes to melt the cheese.

Serve with optional lime wedges and optional sour cream.

Nutrition Facts:

Carbohydrates: 7g

Protein: 37g

INSTRUCTIONS

Preheat oven to 375

Fry bacon & allow it to cool.

Rinse the spinach & dice bell pepper & onion. Use the butter to grease a 12 cup muffin tin.

If you’re using frozen spinach and its still soggy from defrosting, set it in a strainer in the sink & take a towel or (several) paper towels & press down to soak up any water remaining. This will keep your eggs from being runny!

Crack those eggs open & start beating them in a glass bowl. Or a plastic bowl. (Pro Tip: The bowl doesn’t really matter! What matters is you avoid a shell situation!!! Try not to chip an egg shell off into that bowl!)

If you’re not in too much of a hurry you can beat the eggs for about two minutes. If you are late already, go ahead & start adding your ingredients.

Just toss in the spinach, cheese, bell pepper, and whatever is left of the bacon. I know you ate some of it.

Mix all of that up until you just can’t take it anymore & then it’s time to fill your muffin cups.

Fill each cup about 1/2 to 2/3 full. If you overfill you will have an oven cleaning project this weekend that you do not want.

Cook for 15 minutes!

Nutrition Facts:

Carbohydrate 6.6g

Protein 19g

INSTRUCTIONS

Preheat the oven to 400°F/200°C. Line/grease a rimmed baking sheet and set aside.

Fill a large pot with water and bring to a boil. Add green beans and blanche for 3 minutes. Drain and pat green beans dry with a paper towel.

Bundle the green beans into bunches of 6-7 and wrap with 1 slice of bacon each. Lay the bundles seam side down on the baking sheet.

Mix together the honey mustard sauce and use a pastry brush over the tops of the green beans.

Place in the oven and bake for 15-20 minutes. Flip the bundles over and the bake for another 15-20 minutes. Serve immediately.

Nutritional Facts:

Amount Per Serving (1 bundle)

Total Carbohydrates 8g

Dietary Fiber 1g

Protein 4g

INSTRUCTIONS

De-stem mushrooms and finely chop the stems.

To a large skillet, over medium-high heat, add chopped mushroom stems, Italian sausage and garlic.  Cook until sausage is browned and cooked through. Remove from heat and let cool.

Preheat oven to 350°

In a large mixing bowl, combine cream cheese, ¼ cup Parmesan cheese, and parsley.  Mix until well incorporated.

Once the sausage has cooled, add it to the cream cheese mixture. Taste and add salt and pepper if needed.

Spoon heaping mounds of the stuffing mixture into each mushroom cap.  Bake on middle rack for 30 minutes. 

Sprinkle remaining ¼ cup Parmesan cheese over the top of mushrooms. Broil on high 3-5 minutes, or until Parmesan is a nice golden brown.

Let stand 5-10 minutes before serving.

Nutrition Facts:

Protein: 25g

Carbs: 7g

Low Carb Cheddar Biscuits

INGREDIENTS

4 eggs beaten

2 cups shredded cheddar cheese

1 cup almond flour

2 tsp baking powder

1 tsp garlic powder

black pepper

2 tbs butter

1 tbs finely chopped fresh parsley

INSTRUCTIONS

Preheat oven to 375°F. Line a cupcake/muffin pan with cupcake liners. I prefer to use parchment cupcake liners as the muffins will not stick to them at all.

Combine cauliflower, eggs, 1/2 cup cheese, almond flour, baking powder, Italian seasoning, onion powder and garlic powder. Mix with a large spoon or spatula until smooth.

Using an ice cream scooper, scoop batter into muffin cups, about 2/3 full. You should be able to fill 11 liners. Sprinkle 1/2 cup of shredded cheese over muffins.

Bake for 20-25 minutes until muffins are completely cooked and no longer wet to the touch. If desired, garnish with fresh chopped parsley before serving.

Nutrition Facts:

Total Carbohydrates: 2.6g

Dietary Fiber: 0.9g

Protein: 4.6g