Quinoa Flatbread

 

     It's good to have friends, especially ones that have good ideas, and good connections to good ideas!  Such is the case with Quinoa Flatbread!  I was so grateful to have this one fall into my lap, and turn out so incredible.  This is a high value find!  Each of these 4 servings are only 160 calories, 31g carbs, 3g fier, 28g net carbs, 6g protein and 2.5g fat.  The beauty is that you can fill these with anything your little heart desires.  From breakfast to dinner, there are no limits, you are only restricted by your imagination!  As an extra plus, this literally takes 5 minutes to whip together, so head to the kitchen now!!!  

Ingredients for 4 servings~

1 cup Quinoa

1.5 cups Water

1 teaspoon Onion Powder

     Add all ingredients to heavy duty blender, and blend til well incorporated.  This will require a heavy duty blender, I used my Vitamix.  Pour onto parchment lined cookie sheet to fill pan, bake at 400 for 20 minutes.  If it starts to brown and bubble up, remove immediately as it will turn crispy vs soft.  Remove and cool slightly, flip Flatbread and parchment paper on the cookie sheet and gently peel parchment paper away from Flatbread.  Cut into four equal parts, and enjoy as desired.  Have fun!  ;)

Lentil Wraps

 

 Enjoy video Here!

      I love doing new fun things, and these Lentil Wraps fall right into that category.  I really appreciate when others share their ideas so we all can benefit!  And I had the best time creating filling ideas.  From Breakfast options, to Taco's, to my Vegan Basil medley.  As an added bonus, they will take on the flavor of whatever you fill them with. Each of the 8 Wraps were only 41 calories, 8.5g carbs, 1.5g fiber, 7g net carbs, 3g protein, and .4g fat.  If you try these, make sure to share how you finished them off.  I love sharing ideas, it helps to make the world go round!  ;)

Ingredients for 8 six inch wraps~

3/4 cup Red Lentils

1.5 cups Water

Pinch of Salt

     Add all ingredients to blender, and let soak for 3 hours.  Then blend til smooth.  Drop batter into VERY hot skillet sprayed with non stick cooking spray, flip when ready and finish cooking on the other side.  I was able to get 8 Wraps out of the batter, using a 6 inch skillet. I made the batter as thin as possible, add a little extra water if necessary.  Once cooked, I stored these in the fridge for the week, and was able to pull them out and microwave them for 30 seconds to heat and soften when ready to use.  Enjoy!  ;)

Balsamic Basil Tofu

     Check out the video Here!

     If you are looking to experiment with Tofu, as I was, I have something for you to try!  I am leaning in to try new things, one of which is how to "Press" your Tofu before using it.  Once Pressed, you can add any flavors or spices and creating all kinds of masterpieces.  My Balsamic Basil Tofu turned out delish, and definitely worth a try.  Each of the 5 servings are only 317 calories, 40g carbs, 8g fiber, 32g net carbs, 18g protein and 10g fat.  Such a lovely macro profile, and something the whole family will enjoy! :)

Ingredients for 5 two cup servings~

14oz container Extra Firm Tofu

1/4 cup Balsamic Vinegar (I used the 15cal/Tablespoon Vinegar, slightly thinner than the syrups)

24oz Cherry Tomatoes

1 Tablespoon chopped Garlic

1 medium sliced Purple Onion

1 Tablespoon Olive Oil

2 cans drained Garbanzo Beans

1 diced Orange Bell Pepper

Basil Leaves

     After removing Tofu from its container, rest between 3 layers of Paper Towels on top and bottom.  Set a small Cast Iron Skillet (or something else with weight) on top (I even put my Magic Bullet in the skillet).  Allow Tofu to drain for up to an hour, remove from Press, and slice into bite size pieces, add to bowl along with Balsamic and let marinate for up to an hour.  Meanwhile, add Tomatoes, Garlic, Onion an Oil to parchment lined baking dish, stir to coat evenly with Oil, bake at 400 for 20.  Remove from oven, add Beans and Tofu to mixture and bake another 20 minutes, remove and add Peppers, bake another 5 minutes, remove and garnish with Basil Leaves.  Enjoy :) 

Italian Green Bean Chicken

     If you are looking to expand your dinner horizons, I have something to share with you...and I think you are going to like it!  My Italian Green Bean Chicken turned out fantastic, and so many natural flavors, all combined into one pot of deliciousness!  This recipe is extra special because it is all pulled together from single ingredient non processed foods.  Feel free to feed your family, or you can do like me and break it down into 6 lunch servings.  I was happy to have this treat all week! ;)

Ingredients for 6 lunches~

8 Tomatoes, quartered

4 cleaned, trimmed, diced Carrots

1 diced Onion

1 Tablespoon chopped Garlic

Diced Jalapeno (optional)

Scant amount Olive Oil

Cayenne Pepper (optional)

1-2 cups Chicken or Vegetable Broth

1.5 pounds fresh Green Beans

1.5 pounds Baby New Potatoes

1.5 pounds diced Chicken Breast

     Add Tomatoes, Carrots, Onion, Garlic, and Jalapeno (if using) to parchment lined baking sheet, toss with scant amount of Olive Oil, season with Pepper if desired, may need two sheets, bake at 400 for one hour.  Remove, cool slightly, add to heavy duty blender along with desired amount of broth.  Blend to desired consistency, pour into large skillet, toss in Green Beans and Potatoes, simmer on low with lid for one hour, add in Chicken Breast til cooked thru, about 15 minutes.  Enjoy :)

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

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

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!