Sausage and Squash

 

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     Nothing represents the taste of Fall more than my Sausage and Squash recipe.  It has everything that represents cooling temperatures!  And this was so wonderful (even my husband gave it an A+), that I made a double batch and popped a few in the freezer for later…I was not sorry!  Each of these 12 servings are only 269 calories, 13g carbs, 3.5g fiber, 9.5g net carbs, 12g protein and 19g fat.  These macros do not include the Goat Cheese, Walnuts or Squash as there are several to choose from.  My new favorite is Buttercup Squash and Honey Nut Squash, and as an added bonus, you can eat the skins of each.  This is definitely one to try, it will carry you away to colors of bright oranges, reds and yellows.🍁

Ingredients for Twelve 3/4 cup servings~

2 pounds Sausage (check label for ingredients)

1 chopped Onion

2 large cleaned, trimmed and diced fresh Carrots

1 Tablespoon chopped Garlic

1 chopped Apple (I love Cosmic Crisp)

5oz bag chopped Kale

15oz drained can Cannellini Beans

Goat Cheese for garnish if desired (not included in macros)

Chopped Walnuts for garnish if desired (not included in macros)

Baked Squash as desired (I like Delicata, Kabocha, Buttercup, Honey Nut, or Acorn~note:  the skin on the Acorn is not edible, but the others are)

     Add Sausage, Onion, Carrots and Garlic to skillet til cooked thru and Onions have softened, drain any fat.  Add in Apple and Kale til softened, then stir in Beans.  During this process, cut your Squash in half, remove the seeds, spritz with Olive Oil and season with Salt, Pepper and Cinnamon as desired, bake face down on parchment lined cookie sheet at 400 for 30-40 minutes, or til fork tender, start checking at the 25 minute mark.  When Squash is done, fill each well with 3/4 cup of Sausage mixture and top with Goat Cheese and Walnuts if desired.  Please enjoy 😉 

Maple Syrup Banana Cake

 

     For people like my husband who do not fall on the food addiction spectrum, this is a recipe for them.  I created this for him in hopes that he would choose this over a highly processed store bought dessert.  This is definitely not something I could eat because it would be too triggering, and not recommended for those that suffer from the effects of sugar.  But if this gets you out of the grips of the processed junk, this is the lesser of two evils.  I call it choosing between good, better, best.  Something for you to experiment with and see how you respond.  Again, I created this solely for my husband, and he is completely satisfied with a piece and able to walk away.  Wishing you success on your personal journey!

Ingredients for a 8X11 pan~

3 cups Oats

1/2 stick (4 Tablespoons) of softened Butter (you can substitute with 1/2 cup Applesauce, or Yogurt)

3 ripe Bananas

2 extra large Eggs

1/3 cup pure Maple Syrup

1/2 cup Just Dates Chocolate Chips (sub with Lily's Chocolate Chips)

1 teaspoon Baking Powder

Dash Cinnamon

Dash Vanilla

     Add Oats to blender and blend til flour like consistency, set aside.  In mixing bowl, beat Butter til smooth, add in Bananas and continue to blend til fully incorporated, then add remaining ingredients and mix completely.  Pour into a parchment lined 8X11 and bake at 375 for 25 minutes, or til set in the middle.  Enjoy 😋

Turkey Sausage Kale Bean Soup

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     Ever since I have put up several batches of fresh roasted Tomatoes, my wheels have been spinning as to how best to use them.  It seems my Turkey Sausage Kale Bean Soup was at the top of the list.  I always know when things turn out well because my husband asks for seconds, he is my barometer of deliciousness.  Each of these 7 full 2 cups are only 275 calories, 32g carbs, 10.5g fiber, 21.5g net carbs, 25g protein and 5g fat.  This is a wonderful source of protein, not to mention heavy laden in vegetables.  An entire pot of yum just waiting to be tasted!

Ingredients for 7 two cup servings~

14oz Turkey Sausage (Check label for ingredients)

1 chopped Onion

1 bunch of chopped Celery

3 large cleaned and sliced Carrots

2 large handfuls of chopped Kale

1 Tablespoon chopped Garlic

Dash Cayenne

4 cups Broth

4 cups Tomato Sauce (feel free to use my homemade recipe https://foodfitnessbypaige.blogspot.com/2024/01/tomato-carrot-red-sauce.html )

2~5.3oz 0% Plain Fage Greek Yogurt

2 drained cans Cannellini Beans

  

     Add Turkey, Onion, Celery, Carrots, Kale, Garlic and Cayenne to large stock pot and heat til vegetables softened and Turkey cooked thru.  Drain fat, and stir in Broth, Sauce, Yogurt, and Beans til heated thru.  Season as desired.  Enjoy ;)

Green Olive Tomato Pizza

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     Who says you can’t have it all!?  It wasn’t me.  I do have it all, and my Green Olive Tomato Pizza is proof of my good life!  I just love creating, especially when it brings me joy as well as others.  These beautiful single ingredients come together in an amalgamation of deliciousness.  Each of these 6 pieces are only 375 calories, 45g carbs, 7g fiber, 38g net carbs, 24g protein and 15g fat.  This is the perfect lunch or dinner, and I will leave it up to you if you want to share or not!☺️

Ingredients for 6 servings~

1 pound slice Heirloom Tomatoes (Sub with Tomato of your choice)

3 cups Oats

24oz container Cottage Cheese

1/2 cup sliced Green Olives

1/4 cup ground Flax Seed

1/4 cup chopped Walnuts

2 Extra Large Eggs

1 teaspoon Baking Powder

Everything Bagel Seasoning (optional, or sub with other spices)

Sliced Red Onion

Fresh Basil

Balsamic Vinegar (optional)

     Slice and drain Heirloom Tomatoes on paper towel for several hours.  Meanwhile, stir together Oats, Cottage Cheese, Olives, Flax Seeds, Walnuts, Eggs, Baking Powder, and Seasonings til well incorporated.  Spread mixture on parchment lined cookie sheet, and press sliced Tomatoes into dough, along with sliced Red Onion.  Bake at 375 for 40-45 minutes or until cooked thru.  Remove and top with fresh Basil Leaves and drizzle with Balsamic if desired.  Enjoy 😉 

Sunflower Personal Pan Pizza

 

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     My Sunflower Personal Pan Pizza's are too adorable not to share.  Aren't they just so cute!?  I couldn't help myself when I came up with the idea for Yellow Tomato Sauce, little Pizza's were a natural.  These are such perfection, they could be used for breakfast, lunch or dinner!  Feel free to top with your favorite Veggies, Herbs or Seasoning.  Prepare to have all your taste buds excited while tapping into your artistic flare! :)

Ingredients~

12oz Yellow Cherry Tomatoes

1 chopped Sweet Onion

1 Tablespoon chopped Garlic

1/2 Tablespoon Olive Oil

3 cups Oatmeal

24oz Cottage Cheese

2 Extra Large Eggs

1/4 cup ground Flax Seed

1 teaspoon Baking Powder

Everything Bagel Spice Seasoning

Toppings as desired

     Add Tomatoes, Onion, Garlic, and Oil to parchment lined cookie sheet, toss til well coated, bake at 350 for one hour, add to blender and mix to desired consistency.  Meanwhile, mix Oats, Cottage Cheese, Eggs, Flax Seed, Baking Powder, and Spices til fully incorporated.  Scoop by scant 2/3 cups and pat into circles on parchment lined cookie sheet, bake at 350 for 20, remove from oven, top with Yellow Tomato Sauce and desired toppings, bake another 10 minutes.  Enjoy  :)

Pork Loin Crock Pot

 

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     If you are short on time, I have the perfect answer.  The Crock Pot is my best friend...it's never betrayed me.  Not to mention, my Pork Loin Crock Pot could not be more simple.  So if you are looking for tasty, delicious, and easy, then keep on reading.  Feel free to adjust quantities to your desired taste.  And, the beautiful thing is you have all your protein, carbs, fiber and fat all wrapped up in one big pot.  ;)

Ingredients~

Boneless Pork Loin

Medium sliced Sweet Yellow Onion

1 cup Brown Rice (White Rice is too soft)

1 cup Broth

1 Tablespoon chopped Garlic

Fresh Green Beans, trimmed

Sweet Potatoes, chopped

     Add Pork Loin to perimeter of lined Crock Pot, top with sliced Onion, next add Brown Rice, Broth and Garlic to middle of Crock Pot.  Top with Green Beans and Sweet Potatoes.  Cook on low for 6-7 hours, or high for 3 hours.  Enjoy :)

Personal Pan Pizza Crust

 

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     Whether it's Breakfast Pizza, or just simply Lunch or Dinner, this is definitely one to try, ...not to mention keeping a few on hand in the freezer.  These are so simple to make and pairs perfectly with just about anything.  My Personal Pan Pizza Crust makes 9 servings, each one is only 207 calories, 22g carbs, 3.3g carbs, 26.7g net carbs, 14g protein, and 7g fat.  There are no rules when it comes to toppings, I guess you could eat it plain but why would you when your options are unlimited.  Be your own Picasso, dream big!

Ingredients for 9 servings~

3 cups Oats

24oz container of Cottage Cheese

2 Extra Large Eggs

1/4 cup Ground Flax Seed

1 teaspoon Baking Powder

Everything Bagel Spice Seasoning to taste (sub with favorite Spices)

     Add all ingredients to a large mixing bowl, stir til well incorporated, scoop by scant 2/3 cup and pat into circles on parchment lined cookie sheet, bake at 350 for 20 minutes.  Use as desired.  Enjoy ;)

Yellow Tomato Sauce

 

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        Yellow Cherry Tomatoes are an exquisite delight!  They are sweeter than the red, and hence have a little less acid, making them perfect for salads and snacking.  But the best held secret is my Yellow Tomato Sauce.  Super simple, but amazingly delicious.  This makes a little more than a cup, the entire recipe is only 195 calories, 31g carbs, 6g fiber, 25g net carbs, 5.6g protein and 8g fat.  I used mine on my Pizza and I enjoyed every mouth watering bite!  ;)

Ingredients for an overly full cup~

12oz Yellow Cherry Tomatoes

1 medium large Sweet Yellow Onion, Chopped

1 Tablespoon chopped Garlic

1/2 Tablespoon Olive Oil

     Add all ingredients on parchment lined cookie sheet, toss til well coated, bake at 350 for one hour.  The baking temperature is critical. (I baked the first batch at 400 and it charred the Tomatoes and Onions and when I blended it, the Sauce turned a deep orange from the charring.)  Add all baked ingredients to blender and whip til desired consistency.  Should yield over a cup.  Use as desired.  Enjoy  :)

Chicken Lentil Soup

 

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     Nothing is easier and tastier than a big bowl of soup.  Isn’t it nice to have a week’s worth of meals all in one pot.  Divide this up into 6 servings for lunch or dinner all week, or throw some in the freezer for later.  I was able to put a few in the freezer when I was preparing for coming back from being out of town.  My favorite trick for being organized after travel.  Each of these generous 2 cup servings are only 337 calories, 36g carbs, 8g fiber, 28g net carbs, 36g protein and 5.5g fat.  If you want to make it a heartier meal, serve it over Brown Rice, and spice it up with a little Salsa on top!  This is a high nutrient bowl of deliciousness!😋

Ingredients for 6 servings~

1 Tablespoon Olive Oil

1 Tablespoon chopped Garlic

1 chopped Onion

1 pound diced cleaned and sliced Carrots

1 Bunch cleaned and sliced Celery

6 cups Broth

14.5oz can diced Tomatoes or sub with Salsa

1 Tablespoon Chili Powder

1 Tablespoon Cumin

1.5 pounds Chicken Breast

1.5 cups Lentils

     Add Oil, Garlic, Onion, Carrots, and Celery in large stock pot, heat on low til Onions are slightly browned and vegetables are softened.  Add Broth, Tomatoes, Chili Powder, Cumin, Chicken and Lentils til simmering for 20-30 minutes, or til Chicken is cooked thru.  Remove Chicken Breast from pot, shred with two forks and stir back in.  Divide into generous 2 cup servings, store in containers and use as desired.  Garnish with Salsa if preferred, not included in macros.  Enjoy 😉