Lemon Pepper Swordfish

 

     Are you intimidated by cooking Swordfish!?  Whelp, I have very good news for you!  I am here to make it easy.  Now, I will tell you that having my husband grill it is the best, however, if I have a hankering then I have to resort to my own resources…and that would be my tried and true oven!  So, to recap, grilling is the best, and the oven is a simple back up plan!  And if you are in a hurry, this method can’t be beat, with very little mess.  I’m aware Swordfish is on the expensive side, but works well for special occasions, and because this is a higher fat fish, a 3-4oz portion will serve you well.  Definitely something worth trying, especially when you are bored of the everyday proteins.  BTW, did I mention Swordfish is unbelievably delicious, so much so, it doesn’t need much seasoning, best to experience it’s natural goodness!!!  This is a case where less is more…😋

Ingredients~

Swordfish Steak~inch thick preferably 

Pepper Seasoning

Fresh Lemon

Lite Salt, optional

     Season Swordfish Steaks with Pepper Seasoning and squeeze with fresh Lemon, Salt if desired. Lay Steaks in foil lined baking dish.  Bake at 400 for 20 minutes.  We want our Steaks medium because if you over cook Swordfish, it will become dry.  If you are trying to test for doneness, you can use a thermometer to check if it is 130 degrees, or stab a fork in the middle and see if it is easily twisted, and flaking.  Again, these are so flavorful, they do not require much seasoning, and best not to camouflage with unnecessary sauces.  Don’t miss out on this easy wonder.  Enjoy ☺️ 

Purple Cauliflower and Golden Beets

     Did you know that you can find Cauliflower in Purple and Orange!?  How fun is that!?  Does it taste any different…nope!  In a blind taste test you would never be able to tell the difference.  So why bother, you ask!  Good question, and the answer is “just cause”.  It’s always fun to try something new and different.  Speaking of, have you ever tried Golden Beets!?  If not, why not.  Stretch yourself, and see what mysteries are hiding in plain site in your produce department!😉

Ingredients~

1 head chopped Purple Cauliflower

1 bunch, or 3 Golden Beets, trimmed and diced

Sweet Potatoes, trimmed and diced (I love Red Garnet)

Green Beans, trimmed

Brussels Sprouts, trimmed and diced 

Red Onion, diced

Olive Oil

Seasoning as desired

     Add all diced vegetables to bag or bowl, toss with 2 Tablespoons Olive Oil and season as desired, spread on parchment lined baking sheets, bake at 400 for 40 minutes, stir half way thru.  Fabulous as a side dish, or serve with Rice and drizzle with Tahini Sauce for a complete meal.  Enjoy ☺️ 

Raspberry Apple Walnut Cake

     I love beautiful food, especially around festive occasions, it really adds to the party!  Such is the case with my Raspberry Apple Walnut Cake!  It’s so pretty, nutrient dense, and filled with flavor!!!  Each of the 12 pieces are only 181 calories, 24g carbs, 5g fiber, 19g net carbs, 7.2g protein and 5g fat.  As an added bonus, this is completely sugar free and gluten free.  Nothing but wins to see here!!!♥️

Ingredients for 12 pieces~

3 very ripe extra large mashed Bananas

3 extra large Eggs

1 teaspoon Baking Powder

Dash Cinnamon

Dash Vanilla

3 cups Oats

1 pound diced Apple (I like Sweet Tango, Fuji, Cosmic or Honeycrisp)

2-6oz containers of fresh Raspberries

2 Tablespoons chopped Walnuts

     Add Bananas to mixing bowl and beat til smooth, add in Eggs til well incorporated, continue with Baking Powder, Cinnamon, Vanilla and Oats.  Then stir in Apple and one container of Raspberries, pour into a parchment lined 9X13, top with remaining container of Raspberries and Walnuts, bake at 375 for 40-45 minutes.  Enjoy 😉 

Rustic Chicken Bean Soup

      So this simple soup was created with warmer weather in mind.  It is cozy and comforting, exactly what Fall and Winter were designed to be.  It is also a one pot wonder, so with simplicity on my mind, I started in and ended up loving the results.  All of these measurements can be adjusted to your taste and desires.  So this is a basic guideline for what an old fashion pot of soup was meant to look like!  Enjoy 😉 

Ingredients for a large pot of Soup~

1 bag of Northern Beans (sub with favorite Bean)

Chicken Bouillon 

Onion, chopped 

Chicken Breast

1 bag shredded Carrots (sub with making your own and dicing)

2 Ears of Corn on the Cob~IN THE HUSK (sub with canned)

1 can diced Tomatoes (I use low sodium)

     Add Beans to large soup pot, cover with water and let sit overnight.  In the morning, drain, and refill water to cover beans, add chopped Onion and Bouillon, bring to simmer for 2 hours.  During last 30 minutes, add Chicken and Carrots.  Meanwhile, add Corn in the Husk to a microwave for 4 minutes, remove, cool to touch, remove Husk and shred off the Cob, add to soup along with Tomatoes.  Remove Chicken Breast, dice or shred and add back to pot.  Enjoy ☺️ 

Apple Pear Walnut Cake

 

   When it’s good you just know it.  And, I know it.  My Apple Pear Walnut Cake is the perfect example of having it all.  It is completely sugar free and just the right amount of sweet.  Also, this dresses up well for any fancy occasion, even the holidays.  Not to mention fantastic macros, each of the 12 pieces are only 188 calories, 27g carbs, 4g fiber, 23g net carbs, 7g protein and 4.7g fat.  I had this for breakfast every morning til the last morsel was gone, I was so anxious for day break I could hardly sleep.  Try this one for your self and see how good life can be…and just make sure your Pears are nice and ripe!  PS. I like the Red Anjou!

Ingredients for 12 pieces~

3 extra ripe extra large Bananas

6 extra large Eggs

3 cups Oats

1 teaspoon Baking Powder

Dash Vanilla

Dash Cinnamon

1 pound chopped Apples (I like Fuji, Sweet Tango, Cosmic, or Honeycrisp)

3 (about 1 pound) RIPE Red Anjou Pears

2 Tablespoons chopped Walnuts

     Add RIPE Bananas to mixing bowl, beat with beaters til smooth, add in Eggs til well incorporated, then add Oats, Baking Powder, Vanilla and Cinnamon til thoroughly combined.  Lastly stir in chopped Apples and pour into parchment lined 9X13 pan.  Slice each Pear into 12 slices, for a total of 36 slices.  Add 3 slices to each of the 12 pieces, top with Nuts, bake at 375 for 40 minutes.  Enjoy 😉 

Sugar Free Gluten Free Pumpkin Bread

      If you are looking to feed your family (or just yourself) a sugar free gluten free diet, then I would urge you to give this one a try!  Simple to make, and a bite of health in every morsel.  Each of the 6 servings (2 slices) are only 345 calories, 37g carbs, 6g fiber, 31g net carbs, 16.6g protein and 11.4g fat.  How bout that punch of protein as an extra bonus.  This is not a overly sweet Pumpkin Bread, but as your tastebuds adapt to a sugar free diet, it will hit all the high notes just the same!😉

Ingredients for 12 servings~

3 extra large extra ripe mashed Bananas (add an additional ripe Banana for increased sweetness)

6 extra large Eggs

3/4 cup Pumpkin

5.3oz Fage Greek 0% Fat Yogurt

1/2 cup/4oz unsweetened Applesauce (You can make your own if desired)

3 cups Oats

1 teaspoon Baking Powder

Dash Cinnamon

Dash Vanilla

1/4 cup chopped Walnuts

     Add Bananas to large mixing bowl, beat with mixer til smooth, add in Eggs, then Pumpkin, Yogurt, and Applesauce til well incorporated.  Then continue with Oats, Baking Powder, Cinnamon and Vanilla.  Pour equally into two parchment lined loaf pans, top equally with Walnuts, bake at 375 for 40 minutes.  Enjoy 😊 

Chocolate Chip Pumpkin Snack Cake

 

 

     If you want a no sugar treat for the Fall holidays, this is one you might want to try.  Not very sweet, but is perfect to pair with Chili, or just your mouth!  If you want to add a smear of nut butter, that might top it off perfectly.  For each of the 20 pieces, it is only 123 calories, 13g carbs, 3.7g fiber, .8g sugar alcohol, 8.5g net carbs, 4.4g protein and 6.4g fat.  If you are looking for the no guilt treat, put this on the menu!😉

Ingredients for 20 small pieces~

3 extra ripe extra large mashed Bananas

4 extra large Eggs

1/2 cup Peanut Butter (I use chunky)

1 cup Pumpkin

4oz/1/2 cup unsweetened Applesauce

2 cups Oats

1 teaspoon Baking Powder

Dash Cinnamon

Dash Vanilla

1/2 cup Lily’s Stevia Sweetened Dark Chocolate Chips

     Add Bananas to mixing bowl and beat til smooth, continue on with adding Eggs, then Peanut Butte, Pumpkin and Applesauce.  Continue on with Oats, Baking Powder, Cinnamon and Vanilla, as well as the majority of Chocolate Chips, reserve a few to sprinkle on top.  Pour into parchment lined 7X11 dish, and top with remaining Chips, bake at 375 for 30 minutes.  Enjoy 😊 

Fall Chili

      One thing we can love about cooler temperatures is that it brings out all the fun favorites in the produce department.  And with all the holidays during these months, I came up with my Fall Chili that feeds a large crowd.  Each of the 25 cups are only 183 calories, 18.5g carbs, 5g fiber, 13.5g net carbs, 14.6g protein and 5.5g fat.  So on Halloween night, feel free to invite all your goblins over for dinner before heading out to trick or treat!  Have fun with this one, and enjoy my spooktacular add in's to make it just right for the season!🍁🍂🍁

Ingredients for 25 cups~

3/4 cup dried Black Beans (sub with canned)

1 1/4 cup dried Black Eyed Peas (sub with favorite Bean, or with canned)

1 Tablespoon Chicken Bouillon 

3 pounds 90/10 ground Beef

2 chopped Onions

1 Tablespoon chopped Garlic

Dash Cayenne (optional)

1 Chili Packet (I use low sodium)

3 cans diced Tomatoes (I use low sodium)

1 can Pumpkin

3 pounds diced Butternut Squash (trim ends, slice lengthwise, use potato peeler to remove skins, deseed and slice in cubes)

     Add Beans and Peas to large stock pot, cover with water over night or for 8 hours, in the morning drain, cover with water again, add 1 chopped Onion and Bouillon, simmer for 2 hours.  Meanwhile, brown ground Beef with remaining Onion, Garlic and Cayenne, drain any excess grease.  When Beans are done simmering, stir in Beef with remaining ingredients and continue to simmer til Squash is softened, about 20 minutes.  Enjoy 🎃

Fall Squash

     Don’t you love the cool crisp change in temperatures when Fall comes knocking!?  Not only do the leaves change in color, so does our produce.  All the earth tones of orange, brown, green and red come to life, this is their time to shine.  Especially fun are Fall Squash, specifically Acorn, Butternut and Spaghetti Squash.  These are simple to make, and delicious to eat.  With a few easy instructions, you will be well on your way to joining the trends of the season!🧡

Ingredients~

Acorn Squash

Butternut Squash 

Spaghetti Squash

     Acorn Squash have thin skins, easily cut in half, scrape out seeds and strands, fill cavity with Apples rubbed with Olive Oil, Grains or Meats, set inside a foil ring, cover with foil and bake at 425 for one hour.  Butternut Squash can be trimmed, sliced in half, deseeded, and skinned with a potato peeler.  I sautéed mine with Olive Oil, Onion, chopped Garlic and fresh Thyme leafs til tender with lid on skillet about 10 minutes, season with Salt and Pepper.  Butternut cubes can be roasted as well by lightly coating with Olive Oil in a 425 oven for 40 minutes, stirring half way thru, then tossing in a Salad or Spaghetti Sauce, or blended in a Soup.  Lastly Spaghetti Squash has a tougher skin, and as a tip, ask your produce guy to cut in half for you, or fork your Squash and microwave for 5 minutes, then cut in half, deseed, rub with Olive Oil and bake face down on foil lined cookie sheet at 425 for 50 minutes, remove, cool to touch, and fork away strands from side, fill cavity as desired.  I love my homemade Spaghetti Sauce: sauté a Tablespoon Olive Oil with 1/2 chopped Onion, Tablespoon chopped Garlic and dash Cayenne til golden, add 4 pounds chopped fresh Tomatoes and fresh Basil leaves (desired amount), a teaspoon Salt and 2 Tablespoons Balsamic, bring to boil, reduce to simmer for 2 hours.  Add meat as desired.  Most of all, use your creativity to brighten any Fall table into a festive delight!  Enjoy 😊 

Pumpkin Pecan Cake

 

     I never turn down a good Pumpkin recipe, and this happens to fall in that category.  If you are looking for a perfect little snack Cake to have around, this one is it.  Not too sweet, so perfect for breakfast, pre or post workout, or even an afternoon snack.  Each of the 12 pieces are only 156 calories, 18g carbs, 2.8g fiber, 15.2g net carbs, 6.8g protein and 4.8g fat.  Feel good about feeding your family this sugar free gluten free Pumpkin Pecan Cake, no guilt here!  And if you want to take a walk on the wild side, add a slim layer of nut butter for grins! ☺️

Ingredients fr 12 servings~

3 extra large ripe mashed Bananas (add another Banana for a sweeter taste)

6 extra large Eggs

1/2 cup (4oz) unsweetened Applesauce (make your own if desired)

3/4 cup Pumpkin

3 cups Oats

1 teaspoon Baking Powder

Dash Cinnamon 

Dash Vanilla

2 Tablespoons chopped Pecans

     Add Bananas to large mixing bowl, beat with beaters til smooth, add in Eggs, Applesauce and Pumpkin til well incorporated, then blend in Oats, Baking Powder, Cinnamon and Vanilla.  Pour into parchment lined 9X13 and top with Pecans, bake at 375 for 30-35 minutes.  Enjoy 😊