Lentil Marinara

     I discovered a wonderful account, Nutmeg Notebook, and Tami has some wonderful sauce ideas to compliment our diet, check her out.  I was inspired by her Marinara Sauce to create my Lentil Marinara, you won't believe how delicious this is, and it can go on ANYTHING.  I didn't put mine on pasta, I put mine on Salad...keep your eye rolls to yourself, I like Salad, ...ok!?  For each of the 8 cups, it is only 158 calories, 38g carbs, 4g fiber, 12g sugar alcohol, 22g net carbs, 10.7g protein and 1g fat per cup...yes, only 1 gram of fat.  This is a oil free recipe, I have learned how to "sweat" my diced Onions, follow along, this is one to try!  

Ingredients for 8 servings, 1 cup per serving~

1 medium diced Onion

8oz sliced fresh Mushrooms

2 large trimmed diced Carrots

1 Tablespoon chopped Garlic

Dash Cayenne

2-28oz crushed Tomatoes (I used salt free)

4 Tablespoons Tomato Paste

1/4 cup Lakanto Golden Monk Fruit~sub with Classic Monk Fruit or sweetener of choice

1/4 cup Nutritional Yeast

Italian Spices, season as desired~I used an Italian blend to include Oregano and Basil

1 cup dried Lentils, I used a multi colored blend, but any color will do

     Add diced Onion to non stick skillet or stock pot on medium heat, slowly cook til lightly browned, add a smidgen of water if necessary, I did not use any water.  Add Mushrooms, Carrots, Garlic and Cayenne til vegetables are cooked thru and softened.  Add remaining ingredients and simmer for 1 hour or til Lentils are softened, stirring often.  Serve over Pasta, Vegetables or just with a spoon!  Enjoy  :)

Oven Baked Falafels

     I've been trying to do more of a whole food plant based lifestyle.  In so doing I have so many new ideas, and fun recipes to try!  I was inspired by The Culinary Gym's recipe for Falafel, and had to give it a spin.  Each of my 12 pieces are only 71 calories, 12g carbs, 2.3g fiber, 9.7g net carbs, 3.2g protein and 1.4g fat (garnishments not included in macros).  These go wonderful with steamed Carrots and Broccoli, a perfect meatless meal all the way around!  :)

Ingredients for 12 Falafels~

1 cup dried Garbanzo Beans~sub with 2 cans Garbanzo Beans

3 Tablespoons Lemon Juice

2 Tablespoons ground Flaxseed

1/2 cup chopped Parsley

1/2 cup Cilantro Leaves

1/2 dry rolled Oats

1 medium chopped Onion

1 Tablespoon chopped Garlic

1 teaspoon Baking Powder

2 teaspoons ground Cumin

1 teaspoon Paprika

Dash Cayenne, to taste

Olive Oil, if desired~not included in macros

Panko Crumbs, if desired~not included in macros

Hummus, for garnish, if desired~not included in macros

Greek Yogurt, for garnish, if desired~not included in macros

     Add dried Garbanzo Beans to bowl, cover with water by a few inches, soak overnight, in the morning, drain, add to pot, cover with water by a few inches, simmer with lid for 2 hours, and drain.  Meanwhile, add Lemon Juice and Flaxseed to bowl, stir and let sit for 5 minutes to thicken.  Add Parsley, Cilantro, Oats, Onion, Garlic, Baking Powder, Cumin, Paprika, Cayenne, Flaxseed mixture and cooked Garbanzos to Vitamix Blender or food processor til well blended into a dough, drop by1/4 cup discs onto parchment lined baking sheet.  If desired, rub each side with Olive Oil and sprinkle with Panko Crumbs~not included in macros.  Bake at 425 for 15 minutes, flip each Falafel and bake another 15 minutes, or til lightly browned on each side.  I baked on convection setting.  Garnish with Hummus and Greek Yogurt if desired.  Enjoy  :) 

Peanut Butter Cup Pancakes

      Who's hungry for breakfast!?  Depending on your answer, you can decide if this recipe is best for one or two.  The entire batch is only 356 calories, 26.5g carbs, 7g fiber, 8g sugar alcohol, 11.5g net carbs, 31.5g protein, and 18.6g fat.  Can you believe how much protein this stack holds, perfect way to start your day!  Popeye would be a huge fan!  ;)

Ingredients for one 5 stack of Pancakes~

2 Tablespoons raw Oats

2 Tablespoons Lakanto Peanut Butter Powder

1/4 cup low fat Cottage Cheese

1/4 cup Egg Whites

1 package of Quest Nutrition Peanut Butter Cups, chop each one but keep separate

Lakanto Pancake Syrup

     Add Oats to Magic Bullet to blend to powder, then add in Peanut Butter Powder, Cottage Cheese and Egg Whites, continue to mix in blender.  Chop up the Peanut Butter Cups, add one of the chopped Peanut Butter Cups to the batter and continue to blend, but only for 2-3 seconds.  Drop batter by 2 Tablespoons onto hot cooking spray coated skillet, cooking thoroughly on both sides, repeat 4 more times to finish up batter.  Stack and garnish with remaining chopped Peanut Butter Cup, drizzle with Syrup if desired (not included in macros).  Serves one or two.  Enjoy  :)

Chocolate Peanut Butter Banana Bread

      This is one of those that fire on all cylinders.  It is perfect in everyway, especially taste if I do say so myself.  Filled with all things healthy, it hits the spot for breakfast, snack or dessert!  Each of these 8 slices are only 193 calories, 23.5g carbs, 5.2g fiber, 9g sugar alcohol, 9.3g net carbs, 10.1g protein and 13.9g fat.  This is a must to have on hand when company comes over, ...even if you are your own best company!  Enjoy  :)

Ingredients for 8 slices~

2 Tablespoons Butter, room temperature

Large ripe Banana, approx 4.75oz or 8 inches

1/3 cup Lakanto Golden Monk Fruit~use code Paige20 at checkout for discount

2 Extra Large Eggs, room temperature

1/3 cup Cocoa

1 cup Almond Flour

1/3 cup Lakanto Peanut Butter Powder~use code Paige20 at checkout for discount

1/4 cup Lily's Stevia Sweetened Dark Chocolate Chips

     Add Butter and Banana to mixing bowl, beat til combined, add in Golden Monk Fruit and continue to blend, then incorporate Eggs, followed by Cocoa and Almond Flour, pour into parchment lined loaf pan.  Meanwhile, mix Peanut Butter Powder with enough Water to make a solid spreadable consistency, and spread on piece of parchment paper into a rectangle, slightly smaller bottom of your loaf pan, put in freezer 30 minutes, gently peel away parchment paper, and press Peanut Butter rectangle into top of bread batter til completely covered just under the surface.  Bake at 350 for 40 minutes, remove and sprinkle with Chips.  Cool, and slice.  Enjoy  :)

Artichoke Chicken

     With richness in every bite, you will be hard convinced this is a low calorie dish.  If you don't believe me, that's great, because I want you to try it for yourself to know I speak truth!  Each of the 6 servings are only 273 calories, 10.9 carbs, 2.1g carbs, 8.8g net carbs, 39.6g protein and 7g fat.  Add a side Salad, and some roasted Asparagus, and you have a masterpiece on your hands!  :)

Ingredients for 6 servings (1/3 pound Chicken with 1/3 cup Sauce)~

1 Roma Tomato, chopped

2 Tablespoons Olive Oil, divided in half

1 chopped Onion

1 Tablespoon chopped Garlic

Dash Cayenne Pepper

12oz frozen bag Artichoke Hearts, thawed and chopped

7oz 5% Fage Greek Yogurt

1/4 cup Flour

Seasoning as desired (Salt, Pepper, Garlic, Onion Powder)

2 pounds Chicken cutlets, cut thin or pounded thin, best to do 12 pieces

     Chop Tomato, let rest on paper towel to drain, set aside.  Meanwhile, add 1 Tablespoon Oil to skillet, along with Onion, Garlic and Cayenne til golden brown, then add in Artichokes til cooked thru, lastly stir in Yogurt.  Meanwhile in separate large skillet, add remaining Tablespoon Oil and begin to heat on medium on stove.  Add Flour to large disposable bag, along with Seasoning and Chicken, shake til completely coated and add to hot Oil til lightly brown, flip and continue to cook other side, add lid if necessary to expedite cooking.  When ready, serve 2 pieces (1/3 pound) Chicken and top with 1/3 cup Sauce, and garnish with diced Tomatoes.  Enjoy  :)

 

Sweet Potato Hummus Toast

     What could be better as toast than a slice of Sweet Potato!  Then top with a smattering of Hummus, and you have a perfect sweet and savory Vegan/Vegetarian snack on your hands...or in your mouth!  I don't have exact macros on this, but approximately 316 calories, 61g carbs, 10g fiber, 51g net carbs, 9g protein and 5.5g fiber.  Enjoy this fun crafty experiment in the kitchen, and let each melt in your mouth bite fill all your senses!

Ingredients for two servings (each serving=2 slices Sweet Potato + 1/3 cup Hummus)~

1/3 cup dried Garbanzo Beans

1 pound Sweet Potato

1 teaspoon Olive Oil

Seasonings as desired~Salt, Pepper, Garlic Powder, Onion Powder

Lemon Juice, as desired~not included in macros

Kraft Fat Free Italian Dressing, as desired~not included in macros

     Cover Beans with water and let soak over night, drain, add to pot, cover with water, bring to simmer, add lid, simmer on low for 2 hours.  Meanwhile, slice Sweet Potato in 4 equal slices, 4oz each slice if possible, grease both sides of Sweet Potato slices with Olive Oil, set on parchment lined cookie sheet, season as desired, bake at 425 for 50 minutes, flip half way thru.  Meanwhile, drain cooked Garbanzo Beans, add to blender with desired amount of Lemon Juice and Italian Dressing, blend til smooth.  When Potatoes are done cooking, spread evenly with Hummus, season as desired.  Enjoy  :) 

 

Easter Bunny Cupcakes

     The Easter Bunny needs all the energy he can muster, especially on Easter morning.  It takes a lot of strength to fly around the world delivering candy to everyone's backyard.  That's why he tanks up on his favorite food, Easter Bunny Cupcakes, right before he hits the road...or should I say sky...oh wait, maybe that's only Santa Claus,...I digress.  Each of the 9 Cupcakes are only 194 calories, 28.3g carbs, 2.3g fiber, 21.3g sugar alcohol, 4.7g net carbs, 4.8g protein and 16.1g fat.  If it does all kinds of wonders for this furry creature, imagine what it would do for you, you might not grow a tail, but it's possible you will feel like the Easter Energizer Bunny! 

Ingredients for 9 Frosted Cupcakes~

4oz chopped Fuji Apple

3 Tablespoons Sour Cream, room temperature

1 large (approx 3.5oz/yield 1/2 cup) grated Carrot

1/3 cup Oats, ground to flour in Magic Bullet

2 Tablespoons Butter, room temperature

1/2 cup Lakanto Golden Monk Fruit~use code Paige20 at checkout for discount 

1 XL Egg, room temperature

1 cup Almond Flour

1 teaspoon Baking Powder

Dash Cinnamon

Dash Vanilla

- - - - - - - - - - - - 

2 Tablespoons Butter, room temperature

3oz/6 Tablespoons Cream Cheese, room temperature

1/2 cup Lakanto Confectioners Monk Fruit~use code Paige20 for discount at checkout

- - - - - - - - - - - -

Crushed Walnuts, for garnish as desired, optional

Sprinkles, for garnish as desired, optional

     Add chopped Apples and Sour Cream to Magic Bullet, grind to Applesauce consistency, set aside.  Trim, clean, and grate Carrot using smallest grater possible, set aside.  Add Oats to Magic Bullet, grind to flour, set aside.  Add Butter and Golden Monk Fruit to bowl, beat til well incorporated and fluffy, beat in Eggs til well blended.  Then add in Apple mixture and Carrots, beating into batter.  Finish by adding in Oats, Almond Flour, Baking Powder, Cinnamon and Vanilla til well incorporated.  Drop by 1/4 cup into silpat lined muffin tins, bake at 350 for 32 minutes.  Meanwhile, using second set of ingredients, add Butter and Cream Cheese to bowl, beat til well blended and fluffy, continue to beat in Confectioners Monk Fruit.  When Cupcakes have cooled, add frosting to piping bag with Wilton 2D decorating tip, pipe around perimeter working in circles to the center.  If prefer, frost as desired.  Garnish with Nuts and Sprinkles if desired, not included in macros.  Enjoy  :)

     

 

Steel Cut Oatmeal Bars

     Wanting something a little different for breakfast!?  It takes a little planning ahead, but a super fun project in the kitchen.  This might even be a kid friendly activity.  Each of the 4 servings are only 163 calories, 52g carbs, 5g fiber, 24g sugar alcohol, 23g net carbs, 5.5g protein and 4.3g fat.  If you like the chewy granolish feel of Oats, this one is for you!  ;)

Ingredients for 4 servings~

1 cup Steel Oats

2 cups Water

2 Tablespoons ground Flaxseed

Dash Cinnamon

1/2 cup Lakanto Golden Monk Fruit Syrup~use code Paige20 at checkout for discount (sub with Classic Monk Fruit) 

     Add all ingredients to a saucepan, bring to boil, reduce to simmer, stirring occasionally for 30 minutes, pour into parchment lined 8X8 and refrigerate overnight.  The next morning lift out the parchment filled Oats, cut into 4 equal squares, then into 5 equal bars per square, set the parchment filled Oat Bars on a cookie sheet, bake at 400 for 30 minutes, flip over half way thru.  Serve with Lakanto Monk Fruit Syrup, Fruit, Peanut Butter, or topping of choice!  Enjoy  :)

Peanut Butter Chocolate Chip Bars

      These Peanut Butter Chocolate Chip Bars make sugar free gluten free a dessert lovers dream.  They also fall into the low carb and  Vegan category, basically a winner all the way around...and the yum level is off the charts.  Each of these 12 are only 243 calories, 26.3g carbs, 4.9g fiber, 9.5g sugar alcohol, 11.9g net carbs, 8.7g protein, and 17.6g fat.  The last plus is there are minimal ingredients, and it comes together in a jiffer!  Definitely one to try  ;)

Ingredients for 12 servings~

3/4 cup Oats, grind in Magic Bullet

4oz Apple (I use Fuji), grind in Magic Bullet to yield 1/2 cup~sub with Apple Sauce

16oz jar Peanut Butter, I use crunchy

1/2 cup Lakanto Golden Monk Fruit~use code Paige20 at checkout for discount

2 teaspoons Baking Powder

Dash Cinnamon

Dash Vanilla

1/4 cup + 2 Tablespoons Lily's Stevia Sweetened Milk Chocolate Chips

     Add 3/4 cup Oats to Magic Bullet, grind to powder, set aside.  Weigh out 4oz Apple (I use Fuji), chop into small bites, grind in Magic Bullet, set aside.  Add all ingredients to mixing bowl, EXCEPT for 2 Tablespoons Chips, mix til thoroughly incorporated and pat into 8.5X11parchment lined baking dish, top with remaining Chips, bake at 350 for 20 minutes.  Remove and cool, these will crumble easily til fully cooled and set.  Enjoy  :)