Farro Salad

 

For video click Here!

     Have you ever added Grains to your Salads!?  Did you know there are no rules when it comes to Salads!?  Anything you throw in a bowl and toss around can be labeled a Salad, ...so why not try throwing in a little Farro, Barley, Quinoa, Buckwheat or Rice.  So much fun to see how many colors, flavors and textures you can combine in each and every bite.  It is a taste sensation that hits all the high notes!

Ingredients~

Farro (sub with favorite Grain)

Yellow Onion, chopped

Bouillon

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Sweet Potato

Brussels Sprouts

Purple Onion

Cauliflower

Red Bell Pepper

Olive Oil

Garbanzo Beans

Arugula (sub with your favorite Greens)

Blueberries

Balsamic Vinegar

Seasoning as desired

     Prepare Farro, or other grain according to package directions, using chopped Onion and Bouillon in the Water, set aside when done.  Meanwhile, add diced Sweet Potato, Brussels, Onion, and Cauliflower to parchment lined baking sheet, toss with a scant amount of Olive Oil, season as desired and bake at 400 for 40 minutes, stirring half way thru, add Bell Pepper the last 5 minutes of baking (you may need two baking sheets).  Begin to build your Salad with a base of Arugula, top with your roasted Veggies, along with Beans, Grains, Berries and Balsamic.  Adjust amounts according to desire, and feel free to add or subtract any of the ingredients, and make it your own Picasso.  Enjoy :)

 

Cabbage Casserole

 

See Video Here!

     One of my favorite things is a good solid casserole, one that can last all week...you know the one, the one where the flavors just keep getting better with each passing day.  Well, my Cabbage Casserole falls directly into that category.  And if low carb, high protein is your thing, this will fit that bill.  For each of the 6 generous servings it is only 355 calories, 28g carbs, 12g fiber, 16g net carbs, 31g protein and 12.7g fat.  This was tremendously filling, excellent flavor, and full of all good things!  Try it, you'll like it!  ;)

Ingredients for 6 servings~

8oz diced Tomatoes

1 pound Cabbage, sliced 

4 extra large Eggs

5.3oz 0% Fage Plain Greek Yogurt (sub with non dairy unsweetened Yogurt)

1 pound Chicken Breast, diced (sub with favorite protein)

1 can drained Cannellini Beans (sub with favorite Beans) 

3 cleaned trimmed diced Carrots

1 small head cleaned diced Broccoli (approx 5oz)

1 diced Bell Pepper

1/2 diced Onion (approx 5oz)

1 Tablespoon chopped Garlic

Seasoning as desired

3/4 cup Salsa

3 small Avocados 

     Dice Tomatoes, let drain on Paper Towels to absorb excess liquid.  Meanwhile, Dice Cabbage into slices, and lay on parchment lined cake pan.  Whip together Eggs and Yogurt til fully incorporated, stir in Chicken, Beans, Carrots, Broccoli, Bell Pepper, Onion, Garlic, Seasoning if desired, and Tomatoes.  When completely blended, pour over Cabbage, and bake at 375 for 1 hour.  Remove and top each of the 6 servings with 2 Tablespoon of Salsa when ready to eat, along with 1/2 an Avocado (should be approx 1.5oz).  Enjoy  :)

White Bean Blender Soup

 

View full video tutorial Here!

     If you are looking for a quick easy lunch, then you will be amazed by my White Bean Blender Soup.  This is about a 5 minute process to create your next meal.  And, as an added bonus, you can enjoy a full 3.5cup serving for 366 calories, 69g carbs, 20g fiber, 49g net carbs, 20g protein, and only .4g fat...why even bother reporting the fat!?  If you have a sharp eye, you will have noticed that there is 20g fiber in this recipe, the daily recommended amount is at least 25g/day...so you almost have your daily allotment in this one generous bowl.  Flavor, fiber, and fantastic all in one place.  Try this out and find out for yourself!

Ingredients for one 3.5 cup serving~

1 cup Cannellini Beans (or other White Bean)

1 teaspoon-Tablespoon chopped Onion (adjust to desired taste)

1/4-1/2 teaspoon chopped fresh Garlic (adjust to desired taste)

1 fresh trimmed and diced Carrot

2 stalks trimmed and diced Celery

1 can diced Tomatoes (I used "no salt added")

Seasoning, as desired

     Add Beans to heavy duty blender, next add Onion and Garlic to ensure they are appropriately blended, next add hard vegetables, Carrots and Celery, finish by adding Tomatoes, then blend til smooth.  If you would like more texture then reduce blending time, otherwise blend til smooth. As an added bonus, the longer you blend, it will naturally heat your soup at the same time if that is your preference.  Otherwise heat as desired, I enjoyed mine room temperature.  Season as desired.  Enjoy!