Crock Pot Chuck Roast

     Can you believe we're already diving right into the Holiday Season!?  Every day, Whole Foods Market offers exceptional values, and during the holidays, who doesn't want a quality cut of meat at an exceptional price!?  With the weather turning a bit cooler and the nights lasting longer, now is the perfect time for braising and roasting, and the perfect opportunity to return to our old friend, the Crock Pot!  Check out these 5 tips for Slow Cooking Success:
Go budget friendly~ingredients like beans, whole grains, and spices available in Whole Foods Market bulk section, let you buy the exact amount you need and experiment with many products at once for a great price.
Trim the fat~too much fat left on meat  will give you an unpleasant texture, and having to skim lots of fat at the end of cooking is not enjoyable.
Think ahead~keep "kits" of chopped fresh veggies and meats in the freezer.  That way, you'll be ready to toss these ingredients in the Crock Pot in the morning in no time at all, with dinner ready by the time you come home!
Stay on trend~save money while staying trending!  Cheaper cuts of meat are all the rage at the top rated restaurants right now, and a crock-pot is the perfect tool to master these cuts at home.  Thighs, Beef Chuck, Brisket, Shoulders, Shin and Oxtail; when cooked nice and slow these cuts can be the most delicious bites.
Sear First~don't forget to sear your meat first.  Browned meat taste better, and the slow cooker does not get hot enough to get that done.  For optimal taste, sear first then slow cook to lock in the moisture.  (Except when it comes to chicken)

Ingredients for 6-8 servings~
2-3 Tablespoons Flour
Dash Salt
Dash Pepper
Dash Garlic
2 pounds boneless Beef Chuck Roast from Whole Foods, trimmed of excess fat
2-3 Tablespoons Extra Virgin Olive Oil
1 Tablespoon Chicken Base or 1 Chicken Bouillon Cube
1 cup Water
1 Simply Organic Brown Gravy Packet
2 large Potatoes, cut into 1 inch pieces
16oz bag Baby Carrots
1 packet Liptons Onion Soup
1 Sweet Yellow Onion, sliced

     On a plate, combine Flour, Salt, Pepper, and Garlic.  Dredge Chuck Roast in Flour, coating all sides.  Heat Oil in skillet and brown Roast on both sides.  Meanwhile, line Crock Pot with liner (optional) and fill with diced Onions and Carrots.  Heat Chicken Base and cup of Water in microwave for one minute, stir to dissolve and then stir in Gravy Packet to blend thoroughly, set aside.  Top vegetables with seared Roast, pour Gravy over top.  Sprinkle with Liptons Onion Soup packet and lay sliced Onions on top.  Cover and cook at high for 4-5 hour or low 8-10 hours.  Enjoy  :)

Disclaimer: I am a Whole Foods Market Blogger Ambassador and this post was inspired by their monthly themes and gift cards received to purchase ingredients for posts of my choosing. I am not compensated by Whole Foods Market for my blog posts and am free to post whatever I see fit to my own blog. 

200 Calorie English Toffee

     Are you struggling with what to get that hard to shop for person!?  My 200 Calorie (actually 199 calories and practically carb free) English Toffee will put a smile on any receivers face (or your own as you are stuffing your personal batch in your mouth).  This is so easy to make, and an amazing guiltless treasure.  Don't be afraid to exercise your candy making skills, this is fool proof and food worthy!  ;)

Ingredients for single serving~
1 and 1/2 Tablespoons Lakanto Monk Fruit~use code Paige20 at checkout for discount
1 Tablespoon Butter
Dash Salt
Dash Cinnamon
Dash Vanilla
50 Lily's Stevia Sweetened Dark Chocolate Chips
5 Pecan Halves, broken into pieces

     Melt Monk Fruit and Butter in small saucepan, bring to low boil and DO NOT STIR for 2-3 minutes, or until turns a deep amber.  Remove from heat and stir in Salt, Cinnamon, and Vanilla.  Pour on wax paper and top with Lily's Chocolate Chips and broken Pecan Halves immediately as it cools quickly, (once it dries the toppings will not stick).  Let cool completely and then break into Toffee pieces.  If using as gift giving, wrap in beautiful packaging and let the smiles begin!  Enjoy  :)

Dark Chocolate Walnut Truffles

     These Dark Chocolate Walnut Truffles are so good they will make you cry faster than Adele's new album...but seriously...!  I tweaked these decadent protein truffles into amazing macros, each of the 28 Truffles are only 83.6 calories, 2.4g net carbs and 3.1g protein.  These would fit perfectly on any dessert table and no one would be any the wiser!  Make sure these are part of your celebration for being alive!  ;)

Ingredients for 28 Truffles~
1/4 cup Coconut Oil
4oz Lily's Premium Dark Chocolate Baking Bar
1/2 cup of 30-35 cal/cup Cashew or Almond Milk
Dash Cinnamon
Dash Vanilla
1 scoop Quest Chocolate Milkshake Protein Powder
1/4 cup Cocoa Powder
1 cup chopped Walnuts
1/2 cup Lily's Stevia Sweetened Dark Chocolate Chips, melted
1 Tablespoon chopped Nuts

     Stir together Coconut Oil, Lily's Baking Bar, Milk, Cinnamon and Vanilla and microwave for 30 seconds and stir til smooth.  Repeat for a few more seconds if necessary.  Stir in Quest Chocolate Milkshake Powder, Cocoa Powder and Walnuts til well blended.  Roll by Tablespoons into Truffles and sit on wax paper and chill in fridge.  Next, melt Chocolate Chips in microwave, stirring every 15 seconds til smooth and melted.  Roll each Truffle in melted Chocolate, sprinkle with a few chopped Nuts and let dry on wax paper, best to let chill in fridge again.  Enjoy  ;)

Protein Pecan Pie

     Protein Pecan Pie is the close cousin to my Healthy Pecan Pie.  The major difference is the addition of Protein Powder to the ingredients, ... which only makes sense being that I am a Protein Powder Baker...  ;)  My Protein Pecan Pie has a more cake like consistency, and each of the 8 pieces are only 260 calories, 3g net carbs and 15g protein (macros don't include Whipped Topping garnish).  With either recipe you can't go wrong, Enjoy  ;)

Ingredients for 8 pieces~
2 Quest Cinnamon Roll Protein Bars
2 Extra Large Eggs, beaten
1/4 cup Butter, softened to room temperature
1/4 cup Lakanto Maple Syrup~use code Paige20 for discount at checkout
1/2 cup Lakanto Golden Monk Fruit~use code Paige20 at checkout for discount
Dash Cinnamon
Dash Vanilla
Dash Salt
1 scoop Quest Salted Caramel Protein Powder
1 and 1/4 cup Pecan Halves
Whipped Topping as garnish, if desired

     Microwave unwrapped Quest Bars for 15-20 seconds and press into bottom and a centimeter up sides of 9" Pam sprayed pie pan.  Stir together remaining ingredients and pour into pan, use part of Pecans to garnish if desired.  Bake at 350 for 25-30 minutes.  Enjoy  :)

Healthy Pecan Pie

     How would you like a little healthy guilt free high protein low carb Pecan Pie!? ... that's what I thought... me too!  Let me introduce my Healthy Pecan Pie, each of the 8 pieces are only 256 calories, 2.5g net carbs and 12g protein.  Pretty sure this will be adorning my Holiday spread!  With stats like these, Pecan Pie may be back on my approval list.  It's always been my favorite pie, but for years it's been a "No-No", but now it will be a "Yes-Yes Please".  Bring it Holidays, ...I ain't scurred of you!  ;)

Ingredients for 8 slices~
2 Quest Cinnamon Roll Protein Bars
2 Extra Large Eggs, beaten
1/3 cup melted Coconut Oil or Nut Butter
1/2 cup Lakanto Golden Monk Fruit~use code Paige20 at checkout for discount
Dash Cinnamon
Dash Vanilla
Dash Salt
1 and 1/3 cup Pecan Halves
Whipped Topping as garnish, if desired

     Microwave unwrapped Quest Bars for 15-20 seconds and pat into Pam sprayed 9 inch pie plate, making sure to cover the bottom and about 1 centimeter up the sides, set aside.  Stir together beaten eggs, Coconut Oil, Monk Fruit, Cinnamon, Vanilla, Salt and Pecans.  Bake at 350 for 25-30 minutes.  Enjoy  :)

Healthy Apple Crisp

     Since I started my High Protein Low Carb Dessert Blog, I have NEVER felt deprived.  As you can see from my Healthy Apple Crisp picture, it is an inviting decadent plate of yumminess!  With the Holidays coming up, this recipe will be a perfect addition to any celebration!  Each of the 8 servings are only 184 calories, 15g net carbs and 16g protein (macros don't include Whipped Topping garnish).  Whether this is a post meal reward or a daily healthy snack it doesn't matter, just make sure you get this in your life!  ;)

Ingredients for 8 servings~
2 Quest Cinnamon Roll Protein Bars
1/2 cup Lakanto Monk Fruit~use code Paige20 at checkout for discount
2 Tablespoons Coconut Oil, melted
1/2 cup Oats
2 scoops Quest Vanilla Protein Powder

24oz (approx 3 Fuji Apples), cored and diced
Dash Cinnamon

     Microwave unwrapped Quest Bars for 15 seconds, then pat flat as possible on Silpat lined cookie sheet.  Bake at 375 for 5 minutes, cool and break into small pieces.  Drop in Magic Bullet and blend to crumbs.  Add to bowl, and stir in 1/4 cup Monk Fruit, Coconut Oil, Oats, .5 scoop  Protein Powder, and dash Cinnamon, set aside.  Meanwhile, core and dice Fuji Apples, toss with 1/4 cup Monk Fruit, 1.5 scoop Protein Powder and dash Cinnamon.  Pour Apple mixture in Pam sprayed cake pan and top with Crumbs.  Bake at 375 for 15 minutes.  Garnish with Whipped Topping, if desired.  Enjoy  :)

Chicken Broccoli Stir Fry

     You don't need a fancy Chinese Restaurant when you can have a beautiful stir fry right in your very own kitchen!  Chicken Broccoli Stir Fry is simple and delicious, and your biggest decision will be to make it 4 hearty servings for 336 calories, 17.6g net carbs and FIFTY grams protein... OR, if you want to make it 6 servings for 224 calories, 11.7g net carbs and 33.2g protein and serve over rice (macros don't include rice as a side).  Time to get cookin'  ;) 

Ingredients for 4-6 servings~
1 Tablespoon Extra Virgin Olive Oil
1 medium sweet Yellow Onion, diced
1 Tablespoon chopped jarred or fresh Garlic
Dash Cayenne Pepper
2 pound skinless boneless Chicken Tenders
2 Tablespoons freshly grated Ginger
1 cup Chicken Broth
1/4 cup Light Soy Sauce
1 pound 4 ounces fresh Broccoli Florets
1 diced Red Bell Pepper
2 teaspoons Corn Starch

     Heat EVOO in skillet, add diced Onions, Garlic and Cayenne Pepper til golden brown.  Add Chicken Tenders and grated Ginger til cooked thru, breaking up cooked Chicken into bite size pieces with spatula.  Pour in 3/4 cup Chicken Broth and Soy Sauce stirring to incorporate, then add Broccoli and top with lid to steam til crisp tender.  Remove lid and add diced Red Bell Pepper.  Stir Corn Starch in with last 1/4 cup Chicken Broth and add to skillet and simmer til thickened.  Serve and Enjoy  ;)

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