1 cup vanilla almond milk (unsweetened) or 1 cup Trader Joe’s light Coconut Milk
1 scoop of whey protein powder (I like Jay Robb Vanilla; sweetened with Stevia!)
2 tablespoons natural peanut butter or almond butter
1/2 cup Strawberries

Mix the first 3 ingredients in a blender. Then add around one cup of frozen mixed berries and mix until desired consistency. I usually add a little stevia glycerite to sweeten. (Make the night before and have it in the fridge ready to grab on your way out the door in the morning.)

• 3 large eggs
• 1 teaspoon of olive oil or butter
• 1/2 teaspoon of vanilla
• 1/4 teaspoon of cinnamon (optional)
• 1/2 teaspoon of baking soda
• 1 teaspoon of Truvia
• 2 tablespoons of coconut flour
• fresh or frozen blueberries or raspberries (optional)

Preparation

1. In a bowl, add all the wet ingredients and whisk together until well blended.
2. Add the dry ingredients to the wet mixture, and whisk mixture again until well blended and frothy - this will get them even fluffier!
3. Add additional olive oil or butter to a frying pan on medium to low heat and let warm for a few minutes. Next, pour the batter into small circles in the frying pan without letting the edges of each circle touch. Keep the heat fairly low and let the pancakes heat up slowly and rise - about 3 to 5 minutes.
4. Wait until there are several bubbles appearing on top of the pancake circles and the edges are cooked, and then flip each pancake to cook the other side. This will not take long, so watch them carefully, and then move the pancakes onto another plate. Continue this until all the batter is gone.
5. Enjoy!

• 1 tablespoon olive oil
• 1 clove garlic, finely chopped
• 1 14.5-ounce can diced tomatoes, drained
• kosher salt and pepper
• 2 bunches spinach (about 1 pound), trimmed
• 8 eggs, separated (yolks kept whole, if possible)
• 4 ounces cream cheese (optional)

Directions

1. Heat oven to 400° F.
2. Heat the oil in a medium skillet over medium-high heat. Add the garlic and cook for 1 minute. Add the tomatoes, 1/2 teaspoon salt, and 1/4 teaspoon pepper and simmer for 3 minutes. Add the spinach and cook until it begins to wilt, 1 minute. Transfer to a 2-quart baking dish.
3. Beat the egg whites until foamy, about 30 seconds, then pour them over the spinach mixture. Carefully place the whole yolks over the top.
4. Bake until the whites are set, 20 to 22 minutes. Divide among individual plates. Add dollops of the cream cheese, if desired.

Nutritional Information Calories 231 Fat  14g Carbohydrate  11g Fiber  6g Sugar  4g Protein  19g

1 Damascus flaxseed Roll-Ups (no substitutes)
¼ cup natural peanut butter (slightly warmed to spread easy)
1 cup strawberries sliced thin and mashed

Lay flatbread out, spread warm peanut butter all over the flatbread.  Place the strawberries on the flatbread and roll up until shaped like a cylinder.  Cut into 1 inch slices.  Enjoy!  Note: Kids love to pick them up with chopsticksJ

2 romaine lettuce hearts
2 cloves garlic
½ c. loosely packed basil leaves
¼ c. Parmigiano-Reggiano, plus more for garnish
Sea salt and freshly ground pepper, to taste
3 tbsp. extra virgin olive oil
3-4 large tomatoes (about 3 inches in diameter)
3-4 large eggs at room temperature
6 slices nitrate free bacon,

Preheat oven to 400 degrees. Wash and trim the lettuce, then the cut the leaves away from the ribs. Reserve the ribs and tear the leaves into 2 inch pieces. Turn on your food processor and add the garlic to finely chop. Turn it off and add the three-quarters of the romaine leaves, the basil, cheese, salt and pepper. Pulse until finely chopped. With the processor running, pour in the olive oil.

Trim the tops off of the tomatoes, loosen the flesh with a paring knife and pull out the insides with your hand. Set the tomatoes in a baking dish and fill each one with a generous tablespoon of pesto. Crack an egg into one of the tomatoes. Repeat with remaining eggs. Sprinkle some salt and pepper on top and bake in oven for 18-22 minutes or until the eggs are set to your liking.

While the eggs are in the oven, cook six strips of bacon in a nonstick or cast iron skillet. Drain on a paper towel-lined plate and add the lettuce ribs and the remaining leaves to the rendered bacon fat in the skillet. Cook over medium heat, stirring occasionally until the ribs are soft, about 3-5 minutes. Season the lettuce with salt and pepper and arrange on serving plates. Crumble the bacon and sprinkle over the lettuce. Place one or two tomatoes on each plate, sprinkle with a bit more grated Parmigiano-Reggiano and serve.
Why it’s Healthy

• B2, B12, D
• Chloride, Phosphorus, Calcium, Iodine, Chromium
• Omega 3 and 6
• Garlic

• 8 large eggs
• kosher salt and black pepper
• 1 tablespoon butter
• 4 ounces fresh goat cheese, crumbled
• 4 scallions, thinly sliced
• 3 tablespoons olive oil
• 1 tablespoon white wine vinegar
• 1 teaspoon Dijon mustard
• 6 cups baby arugula

Directions

1. In a bowl, whisk together the eggs, 2 tablespoons water, 1⁄2 teaspoon salt, and 1⁄4 teaspoon pepper. Melt the butter in a large nonstick skillet over medium heat. Cook the eggs, without stirring, until they begin to set, 2 to 3 minutes. With a rubber spatula, pull the edges of the omelet to the center, tilting the pan so the uncooked eggs flow to the edges of the pan. Cook until set, 1 minute.
2. Sprinkle the cheese and scallions over the eggs. Fold a third of the omelet over the center; fold over the other third. In pan, cut into 4 pieces.
3. Whisk together the oil, vinegar, mustard, and 1⁄4 teaspoon each salt and pepper. Drizzle over the arugula.

Nutritional Information Calories 280 Fat  20g Protein  19g  Carbohydrate  2g  Fiber  1g

1 Damascus flaxseed Roll-Ups
4 tablespoons cream cheese (slightly warmed to spread easy)
6 drops of EZSweetz (or to taste)*other options: Stevia
6 large strawberries sliced thin and mashed up (Option: Walden Farms Strawberry Jelly–No calories)
Olive oil spray

Mix cream cheese with sweetener. Lay flatbread out, spread warm cream cheese all over the flatbread.  Place pieces of mashed strawberries all over the cream cheese and roll up until shaped like a cylinder. Spray cylinder with olive oil spray and fry on a frying pan until golden brown on all sides. Cut into 1 inch slices.  Enjoy!  Note: Kids love to pick them up with toothpicks or chop sticksJ Reminds me of a toaster strudel.

• 4 slices Trader Joe’s Sprouted Wheat (yellow bag)
• 1 pound asparagus, tough ends trimmed
• 2 tablespoons olive oil
• kosher salt and black pepper
• 8 large eggs*
• 1/4 cup Parmesan (1 ounce)

Directions

1. Heat broiler. Place the bread and asparagus on a baking sheet. Drizzle with the oil and season with 1/2 teaspoon each salt and pepper.
2. Broil until the bread is toasted, 1 to 2 minutes per side; transfer the bread to plates. Continue broiling the asparagus, tossing once, until tender, 4 to 8 minutes more.
3. Meanwhile, bring a large saucepan of water to a boil. Carefully lower the eggs into the water. Reduce heat and gently simmer for 6 minutes. Cool under running water and peel.
4. Divide the asparagus among the toast, sprinkle on the Parmesan, and top with the eggs.

8 pieces of thinly sliced turkey
2 cups eggs whites, OR 8 whole eggs
1 cup cheddar cheese (shredded)
½ cup salsa
Extra peppers (if desired)

Preheat oven to 400 degrees F.  Spray muffin tin with olive oil spray. Place thin turkey in muffin pan, spoon one TBS salsa (and extra peppers if desired), egg whites (or whole egg), and grated cheddar cheese into turkey…bake for 10 minutes at 400degrees. Keep extras handy when you are running out the door for breakfast.

Extra Options:  Use larger muffin tins and add sliced chicken sausage into egg mixture for an easy breakfast on the go.

1 red jalapeño chile
1 garlic clove, peeled
4 5- to 6-ounce halibut or mahi-mahi fillets
2 large red bell peppers, quartered lengthwise, seeded
Olive oil for brushing plus 1/4 cup
2 teaspoons ground cumin, divided
2 teaspoons ground coriander, divided
1 lemon, halved

Prepare barbecue (medium-high heat). Thread jalapeño and garlic clove onto metal skewer. Brush jalapeño, garlic, fish, and red bell peppers with oil; sprinkle with salt and pepper. Sprinkle fish with 1/2 teaspoon cumin and 1/2 teaspoon coriander. Grill fish, bell peppers,jalapeño, and garlic until vegetables are tender and charred and fish is just cooked through, about 4 minutes per side for fish and 8 minutes per side for vegetables. Grill lemon, cut side down, until charred, about 3 minutes. Transfer fish to plate and tent with foil to keep warm.
Peel charred parts of skin from bell peppers and cut stem from jalapeño, and transfer to blender, discarding peel and stem. Add garlic clove, remaining 1/4 cup oil, 1 1/2 teaspoons cumin, and 1 1/2 teaspoons coriander to blender. Process until coarse puree forms. Season sauce generously to taste with salt and pepper.
Place 1 fish fillet on each of 4 plates. Squeeze grilled lemon over. Spoon sauce over fish and serve.
One serving contains the following: Calories 445.46g; Fat 35.81g; Carbohydrates 7.07g; Dietary Fiber 3.03g; Total Sugars 2.51g; Net Carbs 4.04g; Protein 23.20g

2 medium zucchini, halved lengthwise
1 medium Japanese eggplant, halved lengthwise
1 red bell pepper, cut into 1-inch-wide strips
1 red onion, peeled, cut into 1/2-inch-wide wedges (leave root end intact)
2 medium tomatoes, halved crosswise
2 tablespoons olive oil
6 skinless boneless chicken breast halves (about 3 pounds)
1/3 cup thinly sliced basil
1 1/2 teaspoons red wine vinegar

Prepare barbecue (medium-high heat). Place first 5 ingredients in large bowl. Drizzle oil over and sprinkle generously with salt and pepper; toss to coat. Grill vegetables until tender and slightly charred, about 4 minutes for peppers and 7 minutes for remaining vegetables. Transfer to cutting board. Place chicken breasts in same large bowl. Turn to coat with any remaining oil in bowl. Sprinkle chicken with salt and pepper. Grill chicken, covered, until cooked through, about 6 minutes per side. Let stand 5 minutes.
Meanwhile, coarsely chop vegetables and transfer to another large bowl. Add basil and vinegar and toss to coat. Season with salt and pepper. Slice chicken crosswise into 1/2-inch-thick slices; serve with ratatouille.

2 center-cut salmon fillets (6 oz. each)
1 1/2 Tbsp fresh lemon juice
1 1/2 Tbsp olive oil
Salt and freshly ground black pepper, to taste

For the salad:
3 cups baby arugula leaves
2/3 cup grape or cherry tomatoes, halved
1/4 cup thinly slivered red onion
Salt and freshly ground black pepper, to taste
1 Tbsp extra-virgin olive oil
1 Tbsp red-wine vinegar

1. Place the salmon fillets in a shallow bowl. Toss well with lemon juice, olive oil, salt and pepper. Let rest for 15 minutes.
2. Cook the salmon, skinside down in a nonstick skillet over medium-high heat for 2 to 3 minutes, shaking the pan and carefully lifting the salmon with a spatula to loosen it from the pan.
3. Reduce the heat to medium. Cover the pan and cook until the salmon is cooked through, 3 to 4 minutes more. The skin should be crisp and the flesh medium rare.
4. Meanwhile, combine the arugula, tomatoes and onion in a bowl. Just before serving, season with salt and pepper and drizzle with oil and vinegar. Toss well.

Nutritional analysis per serving: 390 calories, 4g carbs, 40g protein

4 large garlic cloves, pressed
4 teaspoons chopped fresh rosemary or 2 teaspoons dried
1 1/2 teaspoons coarse salt
1/2 teaspoon ground black pepper
1 2 1/2-pound boneless pork loin roast, well trimmed
Fresh rosemary sprigs (optional)

Preheat oven to 400°F. Line 13 x 9 x 2-inch roasting pan with foil. Mix first 4 ingredients in bowl. Rub garlic mixture all over pork. Place pork, fat side down, in prepared roasting pan. Roast pork 30 minutes. Turn roast fat side up. Roast until thermometer inserted into center of pork registers 155°F., about 25 minutes longer. Remove from oven; let stand 10 minutes.
Pour any juices from roasting pan into small saucepan; set over low heat to keep warm. Cut pork crosswise into 1/3-inch-thick slices. Arrange pork slices on platter. Pour pan juices over. Garnish with rosemary sprigs, if desired. Serve with Cauliflower Rice.
Per serving: calories, 200

Chicken
4 boneless, skinless chicken breasts (about 4 oz each)
1 teaspoon canola oil

Marinade
2 tablespoons miso paste (preferably Kochujang)
1 1/2 teaspoons light sesame oil
1 1/2 teaspoons chopped ginger
1 1/2 teaspoons chopped garlic
1/4 teaspoon red pepper flakes

Place chicken in a shallow dish. Combine marinade ingredients with 1 tablespoon water; pour over meat. Chill, covered, 1 to 2 hours. Remove chicken from marinade; drain excess. Heat canola oil in a large skillet over medium-high heat. Cook chicken until no longer pink in the center, about 4 minutes per side. Serve with Cauliflower rice.
Nutritional analysis per serving: 155 calories, 3.7 g fat, 1.9 g carbs, 0.3 g fiber, 27 g protein

1/4 cup canola oil
1/4 cup finely chopped green onions
1/4 cup chopped fresh cilantro
2 garlic cloves, pressed
1 tablespoon seasoned rice vinegar
2 teaspoons grated peeled fresh ginger
1 teaspoon Asian sesame oil
10 uncooked deveined large shrimp, shells left intact
4 ounces mushrooms

Preheat oven to 500°F. Mix canola oil, onions, cilantro, garlic, vinegar, ginger, and sesame oil in medium bowl. Season generously with salt and pepper.
Pull off legs from shrimp. Rub most of onion mixture under shells of shrimp. Arrange shrimp in single layer on large baking sheet. Add mushrooms to remaining onion mixture in bowl; toss to coat. Arrange on same baking sheet. Roast shrimp until opaque in center and mushrooms until tender, about 7 minutes. Divide between 2 plates.
Per serving: 335 cal, 30g fat, 7g carb, 1g fib, 10g pro

3 tablespoons olive oil
4 bone-in pork chops (about 2 1/2 pounds; 1 inch thick)
 kosher salt and black pepper
1 bunch broccoli, cut into florets
2 cloves garlic, chopped
2 tablespoons low-sodium soy sauce kosher salt and black pepper

Directions

1. Season the pork with 1⁄2 teaspoon salt and 1⁄4 teaspoon pepper and cook until browned, 2 to 3 minutes per side. Transfer the skillet to oven and roast until the pork is cooked through, 6 to 8 minutes.
2. Meanwhile, heat the remaining 2 tablespoons of oil in a second large skillet over medium-high heat. Add the broccoli, garlic, soy sauce, and 1⁄3 cup water. Cook, covered, until the broccoli is tender, 5 to 6 minutes. Serve with the pork

Nutritional Information Calories 375 Fat  17g Protein  30g Carbohydrate  12g Fiber  3g

• 2 tablespoons olive oil
• 4 6-ounce tilapia fillets
• kosher salt and black pepper
• 2 red bell peppers, thinly sliced
• 1 onion, thinly sliced
• 1/2 cup pitted green olives
• 1/2 cup fresh flat-leaf parsley, chopped
• 2 tablespoons fresh lime juice

Directions

1. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Season the fish with 1⁄4 teaspoon each salt and pepper and cook until opaque throughout, 4 to 5 minutes per side.
2. Meanwhile, heat the remaining tablespoon of oil in a second large skillet over medium-high heat. Cook the peppers and onion, stirring often, until tender, 8 to 10 minutes. Stir in the olives, parsley, lime juice, and 1⁄4 teaspoon each salt and pepper. Serve with the fish.

Nutritional Information Calories 276 Fat  13g Protein  35g Carbohydrate  8g Fiber  3g

1 tablespoon olive oil
4 large shallots, sliced
4 cloves garlic
2 jars (12 ounces each) roasted red peppers, drained
Juice of 1 orange (about 1/2 cup)
2 medium eggplants, cut lengthwise into 1/2-inch slices
Olive oil cooking spray
4 ounces goat cheese
4 kalamata olives, pitted and minced
1 teaspoon capers, chopped
1 tablespoons chopped fresh parsley

Heat oil in a medium skillet over medium heat. Cook shallots and garlic until soft, about 1 minute. Reduce heat. Cook until golden, 3 to 5 minutes. Add peppers and juice; bring to a boil. Lower heat; simmer until peppers are soft, about 5 minutes. Cool. Puree in a blender. Pour into a 9" x 13" baking dish. Coat eggplants with cooking spray and broil on a baking sheet until golden on both sides, about 15 minutes. Heat oven to 400°F. Mash cheese, olives, capers and 1 tablespoon of the parsley in a bowl. Place 1 tablespoon of filling at the end of each eggplant slice; roll up. Lay seam side down in dish. Bake 10 to 15 minutes. Top with remaining 1 tablespoon parsley.

1 pound zucchini, trimmed
2 garlic cloves
4 boneless chicken breast halves with skin (1 1/2 pounds)
1 tablespoon olive oil
2 tablespoons water
1 cup torn basil leaves
Accompaniment: lemon wedges

Shave zucchini lengthwise (1/8 inch thick) with slicer and put in a large bowl. Thinly slice garlic and reserve separately.
Pat chicken dry, then cut crosswise into thirds. Season all over with 3/4 teaspoon salt and 1/2 teaspoon pepper. Heat oil in a 12-inch heavy skillet over medium-high heat until it shimmers. Sauté chicken in batches, skin side down first, until browned and just cooked through, 8 to 14 minutes total. Add chicken to zucchini.
Add garlic to skillet and cook, stirring, until pale golden, about 1 minute. Add water and scrape up any brown bits, then drizzle over chicken. Add basil and 1/4 teaspoon salt to bowl and toss until zucchini wilts slightly. Season with salt and pepper.
Per serving: Calories 303, Total fat 17g, Carbohydrate 5g, Fiber 1g, Protein 32g

2 tablespoons soy sauce, divided
2 tablespoons dry Sherry, divided
3 teaspoons Asian sesame oil, divided
2 teaspoons Truvia, divided
1 1/4 pounds skinless boneless chicken breast halves, cut crosswise into 1/3-inch-wide strips
3 tablespoons peanut oil, divided
4 green onions, white parts and green parts chopped separately
2 teaspoons chopped seeded serrano chiles
1 large bunch greens (such as spinach, mustard greens, kale, or broccoli rabe; about 1 pound), thick stems removed, spinach left whole, other greens cut into 1-inch strips (about 10 cups packed)
1/4 cup chopped roasted salted peanuts

Whisk 1 tablespoon soy sauce, 1 tablespoon Sherry, 1 teaspoon sesame oil, and 1 teaspoon Truvia in medium bowl. Add chicken; marinade 20 to 30 minutes.
Whisk remaining 1 tablespoon soy sauce, 1 tablespoon Sherry, 2 teaspoons sesame oil, and 1 teaspoon Truvia in small bowl and reserve.
Heat 2 tablespoons peanut oil in large nonstick skillet over high heat. Add white parts of onions and chiles; stir 30 seconds. Add chicken; stir-fry just until cooked through, about 3 minutes. Transfer chicken mixture to bowl. Add 1 tablespoon peanut oil to same skillet; heat over high heat. Add greens by large handfuls; stir just until beginning to wilt before adding more. Sauté just until tender, 1 to 6 minutes, depending on type of greens. Return chicken to skillet. Add reserved soy sauce mixture; stir until heated through, about 1 minute. Season with salt and pepper. Transfer to serving bowl; sprinkle with green parts of onions and peanuts.

3/4 teaspoon ground cumin
1/4 cup extra-virgin olive oil
1 (15-ounce) can stewed tomatoes, chopped
1 1/2 tablespoons drained capers
1/2 teaspoon cinnamon
4 (6-ounce) pieces hake or halibut fillet (about 1-inch-thick)

Heat cumin in oil in a 12-inch heavy skillet over medium heat, stirring occasionally, until fragrant, about 1 minute. Stir in tomatoes, capers, cinnamon, and 1/4 teaspoon each of salt and pepper and simmer, uncovered, stirring occasionally, until thickened, about 10 minutes.
Pat fish dry and sprinkle with 1/4 teaspoon each of salt and pepper, then add to skillet. Cover and simmer until fish is just cooked through, 7 to 10 minutes.

Per serving: 223 calories, 12 g fat, 5 g carbohydrates, 1 g fiber, 24 g protein

• 1 1/2 pounds skirt steak
• kosher salt and black pepper
• 8 6-inch JOSEPH’S low carb tortillas
• 1/2 red onion, finely chopped
• 1/2 cup fresh cilantro
• 1/4 cup pepitas
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons fresh lime juice

Directions

1. Heat broiler. Season the steak with 1/2 teaspoon each salt and pepper and place on a rimmed broilerproof baking sheet. Broil to the desired doneness, 3 to 4 minutes per side for medium-rare. Let rest at least 5 minutes before slicing.
2. Warm the tortillas according to the package directions.
3. Meanwhile, in a medium bowl, combine the onion, cilantro, pepitas, oil, lime juice, and 1/4 teaspoon each salt and pepper. Serve with the steak and tortillas.

Nutritional Information Calories 580 Protein  46g Carbohydrate  17g Sugar  2g Fiber  9g Fat  30g

• 1 cup Cauliflower Rice
• 1 red bell pepper, thinly sliced
• 1 lemon, thinly sliced
• 6 sprigs fresh thyme
• 4 scallions, halved lengthwise and sliced into 1-inch pieces
• 1/4 teaspoon crushed red pepper
• 2 tablespoons olive oil
• kosher salt and black pepper
• 1 pound frozen large peeled and deveined shrimp, thawed
• 1/2 teaspoon paprika

Directions

1. Heat oven to 450° F. Cook cauliflower rice by chopping in food processor and steam (without water) in microwave.
2. Meanwhile, in a large bowl, toss the bell pepper, lemon, thyme, scallions, crushed red pepper, 1 tablespoon of the oil, and 1/4 teaspoon each salt and black pepper. Spread on a rimmed baking sheet (reserving the bowl).
3. Add the shrimp to the bowl and toss with the paprika, the remaining tablespoon of oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Nestle the shrimp in the bell peppers on the baking sheet. Roast until the shrimp are cooked through and the bell peppers are tender, 10 to 12 minutes. Serve over Cauliflower rice.

Nutritional Information Calories 392 Fat  9g Protein  28g Carbohydrate  9g  Fiber  5g

• 1 3 1/2-pound chicken, cut into 10 pieces and skin removed
• 2 tablespoons Dijon mustard
• 2 cups  crushed almond or pecans
• 2 tablespoons olive oil
• kosher salt and black pepper
• 2 bunches collard greens, thick stems removed and leaves cut into 1-inch strips
• 2 cloves garlic, thinly sliced
• 1 lemon, cut into wedges

Directions

1. Heat oven to 400° F. In a large bowl, toss the chicken and mustard to coat.
2. In a separate bowl, mix the cereal, 1 tablespoon of the oil, and 1/4 teaspoon each salt and pepper. Coat the chicken with the nut mixture and bake on a baking sheet until golden and cooked through, 45 to 50 minutes.
3. Meanwhile, cook the collards in a large pot of boiling salted water until tender, about 10 minutes. Drain, rinse, and squeeze out the excess water.
4. Heat the remaining oil in a skillet over medium heat. Add the garlic, collards, and 1/4 teaspoon each salt and pepper. Cook for 2 to 3 minutes. Serve with the chicken and lemon.

Nutritional Information Calories 395 Protein  37g Carbohydrate  9g Fiber  6g Fat  15g

• 4 6-ounce boneless, skinless chicken breasts
• black pepper
• 4 slices prosciutto
• 2 tablespoons fresh oregano, chopped (or 1 1/2 teaspoons dried)
• 1 tablespoon olive oil
• 8 cloves garlic, unpeeled

Directions

1. Season the chicken with 1/2 teaspoon pepper. Lay the prosciutto on a cutting board or plate and sprinkle with the oregano. Lay each chicken breast on a slice of prosciutto and wrap the prosciutto around the chicken.
2. Heat the oil and garlic in a large skillet over medium heat. Add the chicken and cook until the prosciutto is crisp and the chicken is cooked through, 6 to 7 minutes per side.
3. Transfer the chicken and garlic to plates.

Nutritional Information Calories 254 Calories Fat  9g Carbohydrate  3g Protein  39g Fiber  0g

• 2 tablespoons olive oil
• 4 6-ounce boneless, skinless chicken breasts
• 1 teaspoon ground cumin
• 1/4 teaspoon cayenne pepper
• kosher salt and black pepper
• 1 large red onion, thinly sliced
• 1 red bell pepper, thinly sliced
• 1 large bunch collard greens, thick stems removed

Directions

1. Heat oven to 400° F. Heat 1 tablespoon of the oil in a large skillet over medium-high heat. Season the chicken with the cumin, cayenne, and 1/2 teaspoon salt. Cook until browned, 3 to 4 minutes per side. Transfer to a baking sheet and roast until cooked through, 6 to 7 minutes.
2. Return the skillet to medium heat and add the remaining tablespoon of oil. Add the onion and bell pepper and cook, stirring, until soft, 6 to 8 minutes.
3. Meanwhile, thinly slice the collard leaves crosswise. Add to the skillet along with 1/2 teaspoon salt and 1/4 teaspoon pepper. Cook, tossing, until just tender, 2 to 3 minutes. Serve with the chicken. 

Nutritional Information Calories 302 Protein  38g Carbohydrate  12g  Sugar  3g Fiber  6g Fat  11g

• 2 pounds Brussels sprouts, trimmed and halved
• 1 cup pecans, roughly chopped
• 2 tablespoons olive oil
• 2 cloves garlic, finely chopped
• kosher salt and black pepper

Directions

1. Heat oven to 400° F. On a large rimmed baking sheet, toss the Brussels sprouts, pecans, oil, garlic, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Turn the Brussels sprouts cut-side down.
2. Roast until golden and tender, 20 to 25 minutes.

Nutritional Information Calories 168 Fat  13g Carbohydrate  11g Protein  5g Fiber  5g Sugar  3g

• 1/3 cup plus 2 tablespoons extra-virgin olive oil
• 1 1/2 pounds pork tenderloin
• 1/2 teaspoon kosher salt
• 1/2 teaspoon black pepper
• 1 pound asparagus, ends trimmed
• 3 shallots, cut into small wedges
• 1 tablespoon coarse-grain mustard
• 2 tablespoons cider vinegar

Directions

1. Heat oven to 400° F.
2. Heat 1 tablespoon of the oil in a large ovenproof skillet over medium-high heat. Season the pork with 1/4 teaspoon each of the salt and pepper. Cook until golden brown, 3 minutes per side. Transfer skillet to oven and roast 18 minutes. Transfer the pork to a cutting board and let rest at least 5 minutes before slicing.
3. Meanwhile, place the asparagus on a baking sheet in a single layer. Scatter the shallots over the top. Drizzle with 1 tablespoon of the oil, season with the remaining salt and pepper, and roast until cooked through, 12 to 15 minutes.
4. In a small bowl, whisk together the mustard, vinegar, and the remaining oil. Divide the pork and asparagus among individual plates and serve with the vinaigrette.

Nutritional Information Calories 465 Fat  32g Carbohydrate  8g Fiber  2g Sugar  4g Protein  39g

• 6 large tomatoes
• 3 6-ounce cans tuna, drained
• 3 tablespoons capers, roughly chopped
• 1 cup fresh flat-leaf parsley leaves, roughly chopped
• zest of 1 lemon
• 1/4 cup fresh lemon juice
• 1 tablespoon extra-virgin olive oil
• 1/4 teaspoon black pepper

Directions

1. With a paring knife, remove the stem end from each tomato. Scoop out the seeds and pulp and transfer them to a bowl.
2. Add the tuna, capers, parsley, lemon zest and juice, oil, and pepper to the bowl and combine.
3. Spoon this mixture carefully into the hollowed-out tomatoes.

Nutritional Information Calories 149 Fat  6g Carbohydrate  9g Fiber  3g Sugar  5g Protein  23g

1/2 lb. chicken breast cut into strips
1 teaspoon guar gum
1 teaspoon soy sauce/Bragg liquid aminos
pepper

After you cut the chicken into strips mix the guar gum, soy sauce and pepper together and mix into the chicken. Set aside while you chop up the vegetables.

1/2 lb. pea pods - remove strings if necessary
3 carrots peeled and cut into circles
1/2 lb. mushrooms
garlic scapes
additional garlic if you desire
1/2 cup celery or bok choy
oil for sauteeing
Sauce:
3/4 cup chicken broth
2 tsp guar gum
1 tablespoon soy sauce/Bragg aminos
1 tablespoon hoisin sauce
Mix together and set aside.

Add some oil to the pan. Saute the chicken in a pan until cooked throughout over high heat. This will only take several minutes. Remove the chicken from the pan to a plate and set aside while you saute the vegetables.
Add a little more oil if needed to the pan. Add the garlic scapes, carrots, mushrooms and celery. Saute until tender crisp. Stir in pea pods and cover the pan with a lid for about 2 minutes. Stir in chicken and add sauce. Stir while adding the sauce. As soon as it is thickened it is done.
Serve over Cauliflower rice.

• 4 5- to 6-ounce boneless, skinless chicken-breast halves
• 2 ounces crumbled Feta
• 4 tablespoons black-olive tapenade or paste
• 4 tablespoons extra-virgin olive oil
• 1/2 teaspoon freshly ground black pepper
• 1/2 cup salsa fresca
• 1 5-ounce package baby spinach
• 1 large lemon
• 4 tablespoons capers packed in liquid (optional)

Directions

1. Preheat oven to 375° F. Cut a 2-inch pocket in the thickest part of each chicken-breast half.
2. In a small bowl, combine the Feta and tapenade, then stuff a quarter of the mixture into each pocket.
3. In a nonstick skillet, heat 2 tablespoons of the olive oil over medium to high heat. Season the chicken with the pepper and add it to the skillet, cooking 2 minutes on each side or until brown. Transfer to an ovensafe baking dish drizzled with 1 tablespoon of the olive oil and bake for 18 minutes.
4. When the chicken is 5 minutes from being finished, put the remaining olive oil and the salsa in the skillet and heat through. Add the spinach and cook until slightly wilted. Slice the chicken and serve it with a squeeze of lemon juice and the capers (if desired), with the spinach on the side.

Nutritional Information Calories 352 Calcium  129mg Carbohydrate  5g Fat  21g Fiber  1g Iron  2mg Protein  35mg

• 4 tablespoons (1/2 stick) butter, at room temperature
• 1 clove garlic, finely chopped
• 1 teaspoon fresh thyme
• 4 1-inch-thick bone-in pork chops (about 2 1/2 pounds)
• Kosher salt and black pepper
• 2 pounds cherry tomatoes

Directions

1. Heat grill to medium-high. In a small bowl, combine the butter, garlic, and thyme; set aside.
2. Season the pork with ½ teaspoon each salt and pepper and grill until cooked through, 6 to 7 minutes per side.
3. Meanwhile, divide the tomatoes among 2 pieces of heavy-duty foil and season with ½ teaspoon salt and ¼ teaspoon pepper. Close to form 2 pouches. Grill the pouches alongside the pork, gently shaking occasionally, for 8 minutes.
4. Top the pork chops and tomatoes with the garlic butter just before serving.

Nutritional Information Calories 427 Fat  23g Calcium  577mg Protein  45g  Carbohydrate  10g Fiber  3g

• 1 tablespoon canola oil
• 4 6-ounce boneless, skinless chicken breasts, cut into 1-inch pieces
• kosher salt and black pepper
• 4 heads baby bok choy, quartered lengthwise
• 1/4 cup soy sauce
• 1/4 cup KC Classis Blend low-sugar barbebue sauce
• 4 scallions, thinly sliced

Directions

1. Heat the oil in a large skillet over medium-high heat. Season the chicken with 1/4 teaspoon each salt and pepper and cook, tossing occasionally, until browned and cooked through, 4 to 6 minutes. Transfer to a plate.
2. Add the bok choy and 1/4 cup water to the skillet. Cover and cook until the bok choy is just tender, 3 to 4 minutes.
3. In a small bowl, combine the soy sauce, barbecue sauce, and scallions. Add to the skillet and bring to a boil. Return the chicken to the skillet and cook, tossing, until heated through, 1 to 2 minutes.

Nutritional Information Calories 250 Fat  8g Carbohydrate  7g Fiber  2g Sugar  1g

2 skinless boneless chicken breast halves (about 1 pound)
5 fresh cilantro sprigs plus 1/3 cup chopped cilantro
1 whole green onion plus 2 green onions, chopped
1 8-ounce package sugar snap peas
3 baby bok choy, thinly sliced crosswise
1 cucumber, quartered lengthwise, thinly sliced crosswise
1 red jalapeño chile, thinly sliced
1/4 cup ponzu*
2 1/2 tablespoons seasoned rice vinegar
2 1/2 tablespoons vegetable oil
1 tablespoon minced peeled fresh ginger

Fill medium skillet with salted water; bring to boil. Add chicken breasts, cilantro sprigs, and whole green onion; reduce heat to medium and poach chicken until just cooked through, about 20 minutes. Using tongs, transfer chicken to plate; cool. Add snap peas to same skillet; increase heat to high and cook until crisp-tender, about 1 minute.
Drain; rinse snap peas under cold water to cool. Discard whole green onion and cilantro sprigs. Coarsely shred chicken. Toss chicken, chopped cilantro, chopped green onions, snap peas, and next 3 ingredients in large bowl. Whisk ponzu, vinegar, oil, and ginger in small bowl. Add dressing to salad; toss to coat. Season to taste with salt and pepper.
* Available in the Asian foods section of some supermarkets and at Asian markets.

• 2 cans white tuna, drained
• 12 cup-shaped romaine lettuce leaves
• 2 eggs, hard-boiled, peeled, and coarsely chopped
• 3 tablespoons grated Parmesan
• bottled Caesar dressing
• freshly ground black pepper

Directions

1. Make hard-boiled eggs
2. Crumble the white tuna and divide between the romaine lettuce leaves.
3. Top with the hard-cooked eggs and a few tablespoons grated Parmesan.
4. Drizzle with bottled Caesar dressing. Sprinkle with freshly ground black pepper.

Nutritional Information Calories 291 Calcium  94mg Carbohydrate  2g Fat  23g Fiber  1g Iron  1mg Protein  19mg

• 2 small heads Boston lettuce, torn into pieces
• 12 ounces sliced deli roast beef
• 1 large beefsteak tomato, cut into wedges
• 1/2 red onion, sliced
• 4 ounces soft goat cheese, crumbled
• 1/4 cup extra-virgin olive oil
• 2 tablespoons balsamic vinegar
• 2 teaspoons Dijon mustard
• Divide the lettuce, roast beef, tomato, onion, and goat cheese among bowls.
• In a small bowl, whisk together the oil, vinegar, mustard, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Drizzle over the salad.
•  

Nutritional Information: Calories 350, Fat  25g Protein  25g Carbohydrate  7g Fiber  2g

• 4 pounds flat-leaf spinach (about 8 bunches), coarse stems discarded
• 5 tablespoons unsalted butter
• 1 1/2 teaspoons grated nutmeg

Bring 1 cup water to a boil in a wide large pot over high heat, then cook spinach, tossing with tongs, until completely wilted, about 5 minutes. Drain in a colander, pressing with back of a spoon to extract as much liquid as possible.
Heat butter in same pot over medium heat until foam subsides, then stir in nutmeg, 1/2 teaspoon salt, 1/4 teaspoon pepper, and spinach. Cook, tossing with tongs, until just heated through.
Per serving: 116 calories, 8 g fat, 8 g carbohydrates, 5 g fiber, 7 g protein

This delicious and easy-to-make salad would be nice with grilled lamb or steak.

2 tablespoons extra-virgin olive oil
2 tablespoons fresh lemon juice
1 tablespoon chopped fresh oregano
4 cups (packed) baby spinach leaves, coarsely chopped (about 4 ounces)
1 1/2 large red bell peppers, diced
1 1/2 cups diced celery (about 3 stalks)
3/4 cup crumbled soft fresh goat cheese
1/3 cup chopped red onion

Whisk oil, lemon juice, and oregano in large bowl to blend. Season to taste with salt and pepper. Add spinach, bell peppers, celery, goat cheese, and red onion to dressing; toss to coat. Divide salad among 4 plates and serve.
Per serving: calories, 155; total fat, 11 g; saturated fat, 4 g

1 cup Greek-style plain yogurt
1 cup 1/4-inch cubes English hothouse cucumber
3 tablespoons chopped fresh dill
2 tablespoons fresh lemon juice plus additional for drizzling
2 tablespoons chopped shallots
1 1/4 teaspoons aniseed, finely crushed, divided
Olive oil (for brushing and drizzling)
1 pound uncooked large shrimp, peeled, de-veined, tails left intact
8 cups baby spinach leaves
3/4 cup crumbled feta cheese

Mix Greek-style yogurt, cucumber, dill, 2 tablespoons lemon juice, shallots, and 3/4 teaspoon crushed aniseed in small bowl; season tzatziki generously with salt and pepper. Chill.
Prepare barbecue (medium-high heat). Brush grill with oil. Thread shrimp onto 4 metal skewers. Brush shrimp all over with olive oil; sprinkle with salt, pepper, and remaining 1/2 teaspoon crushed aniseed. Grill just until shrimp are opaque in center, about 3 minutes per side. Divide spinach among 4 plates; drizzle lightly with additional lemon juice and olive oil. Top each with 1 shrimp skewer. Spoon tzatziki over shrimp; sprinkle with feta cheese and serve.
Nutritional analysis per serving: Calories 289.44g; Fat 11.50g; Carbohydrates 14.04g; Dietary Fiber 2.66g; Total Sugars 6.40g; Net Carbs 11.37g; Protein  32.81g

2 pounds small zucchini, trimmed
1 teaspoon salt
2 tablespoons extra-virgin olive oil
2 teaspoons finely grated fresh lemon zest
2 teaspoons fresh lemon juice
2 teaspoons Dijon mustard
1 teaspoon anchovy paste
1/4 teaspoon black pepper
3 oz curly endive, trimmed and torn into small pieces (4 cups loosely packed)
1/2 cup loosely packed fresh flat-leaf parsley leaves
1/2 cup loosely packed fresh mint leaves, torn in half lengthwise if large
1/2 cup loosely packed fresh basil leaves, torn into small pieces
12 Kalamata or other brine-cured black olives, pitted and thinly sliced lengthwise
1 small red onion, halved lengthwise and thinly sliced crosswise (1/2 cup)

Cut zucchini lengthwise into 1/8-inch-thick slices with slicer and transfer to a colander set over a bowl. Sprinkle zucchini with salt and toss to coat. Let stand 5 minutes, then rinse under cold running water. Transfer zucchini to a clean kitchen towel and spread in 1 layer, then gently roll up towel to absorb excess water and let stand 5 minutes more.
Whisk together oil, zest, juice, mustard, anchovy paste, and pepper in a large bowl until combined.
Add zucchini, endive, herbs, olives, and onion and toss to coat. Serve immediately.
Each serving contains about 112 calories

• 4 6-ounce boneless, skinless chicken breasts
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons fresh lime juice
• 1 teaspoon Truvia
• 2 bunches arugula, thick stems removed (about 6 cups)
• 1 avocado, sliced
• 1 bunch small radishes, thinly sliced
• kosher salt and black pepper

Directions

1. Fill a medium saucepan halfway with water. Bring to a boil and add 1 tablespoon salt. Add the chicken, reduce heat to medium, and gently simmer until cooked through, 12 to 14 minutes. Transfer the chicken to a cutting board and let rest at least 5 minutes before slicing.
2. Meanwhile, in a small bowl, whisk together the oil, lime juice, honey, 1/2 teaspoon salt, and 1/4 teaspoon pepper.
3. Divide the arugula among bowls and top with the chicken, avocado, and radishes. Drizzle with the vinaigrette.

Nutritional Information Calories 321 Fat  17g Carbohydrate  7g Protein  36g Fiber  2g Sugar  2g

• 4 Italian sausages (about 1 pound)
• 8 plum tomatoes, cut in half crosswise
• 1 onion, sliced into 1/2-inch-thick rings
• 4 tablespoons extra-virgin olive oil
• kosher salt and pepper
• 3 bunches spinach, thick stems removed (about 8 cups)
• 1 tablespoon balsamic vinegar
• 1 tablespoon whole-grain mustard

Directions

1. Heat grill to medium-high. With a fork, prick the sausages in several places. Grill, turning occasionally, until cooked through, 10 to 12 minutes.
2. Meanwhile, brush the tomatoes and onion with 1 tablespoon of the oil and season with 1/2 teaspoon salt and 1/4 teaspoon pepper. Grill until tender, 5 to 6 minutes per side for the onion and 2 to 3 minutes per side for the tomatoes. Transfer the vegetables to a large bowl as they are done, add the spinach, and toss.
3. In a small bowl, whisk together the vinegar, mustard, the remaining 3 tablespoons of the oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Slice the sausages and serve with the vegetables and dressing.

Nutritional Information Calories 506 Protein  25g Carbohydrate  22g Sugar  6g Fiber  8g Fat  38g

• 3 pounds yellow tomatoes (about 6), cut into large pieces
• 1 yellow bell pepper, cut into large pieces
• 2 tablespoons red wine vinegar
• kosher salt and pepper
• 4 ounces feta, crumbled (1 cup)
• 1/2 cup fresh basil leaves, torn
• 1/4 cup pine nuts
• 2 tablespoons extra-virgin olive oil
• 1/2 pound thinly sliced prosciutto and/or salami (optional)

Directions

1. Working in batches, puree the tomatoes and bell pepper in a food processor and transfer to a large bowl.
2. Stir in the vinegar and 1 1/2 teaspoons salt. Divide among serving bowls and top with the feta, basil, pine nuts, oil, and 1/4 teaspoon pepper.
3. Serve with the prosciutto, salami, if desired.

3 medium sweet onions, such as Vidalia or Maui
2 tablespoons olive oil, plus extra for brushing
1 teaspoon mustard seed
1 teaspoon celery seed
1 teaspoon cracked black pepper
4 cups beef stock
1/4 cup red wine
1 tablespoon Worcestershire sauce
1 large portabella mushroom
3 slices Gruyere or provolone cheese
salt and pepper

Slice the onions very thinly. Place a 5-quart stockpot over medium-high heat. Add the olive oil and the onions.
After about 10 minutes, lower heat to medium low. Add salt and pepper to taste, mustard seed, celery seed, and cracked pepper and continue to sauté the onions until caramelized to a deep golden brown, another 20-25 minutes.
When the onions are a rich brown, add the beef stock, wine and Worcestershire sauce. Turn the heat up to medium and cook for about 15 minutes. Preheat the broiler.
In the meantime, cut the stem off the Portobello mushroom. Place the mushroom on its side and slice into 4 thin pieces. Heat a large skillet over medium high heat. Brush mushroom slices with olive oil and place in skillet, cooking for a couple of minutes on each side until lightly browned.
Ladle the soup into 4 oven safe bowls. Place a mushroom slice on top and a slice of cheese. Place bowls on a cookie sheet and place under the broiler until cheese gets brown and bubbly.

• 2 tablespoons olive oil
• 1 pound flank steak
• kosher salt and black pepper
• 1 pound cremini or butter mushrooms, quartered
• 1 tablespoon balsamic vinegar
• 1/4 cup heavy cream
• 2 bunches arugula, thick stems removed (about 6 cups)
• 4 scallions, thinly sliced

Directions

1. Heat 1 tablespoon of the oil in a large skillet over medium-high heat. Season the steak with 1/2 teaspoon each salt and pepper. Cook to the desired doneness, 3 to 5 minutes per side for medium-rare. Let rest at least 5 minutes before slicing.
2. Wipe out the skillet and heat the remaining tablespoon of oil over medium-high heat. Add the mushrooms and season with 1/2 teaspoon salt and 1/4 teaspoon pepper. Cook, tossing occasionally, until tender and browned, 5 to 6 minutes. Stir in the vinegar. Remove from heat and stir in the cream.
3. Divide the arugula, steak, and mushrooms among plates and sprinkle with the scallions.

Nutritional Information Calories 319 Fat  20g Carbohydrate  8g Protein  28g Fiber  2g Sugar  4g

• 4 avocados
• 1 cup fresh cilantro
• 1/2 cup sour cream
• 1/4 cup fresh lime juice
• 1 jalapeno, seeded and roughly chopped
• kosher salt and black pepper
• cut-up vegetables for dipping (such as carrots, cauliflower, broccoli, and jicama)

Directions

1. Scoop the avocados out of their skins and place in a food processor.
2. Add the cilantro, sour cream, lime juice, jalapeño, 1 teaspoon salt, and 1/4 teaspoon pepper and blend until smooth. Serve with the vegetables.

Nutritional Information Calories 143 Fat  13g Carbohydrate  9g Protein  3g Fiber  3g Sugar  0g

• 2 cups Greek yogurt
• 1 clove garlic, chopped
• 1/4 cup chopped walnuts, plus more for topping
• 1/4 cup chopped dill, plus more for topping
• 1/2 teaspoon kosher salt

Directions

1. In a medium bowl, combine yogurt, garlic, walnuts, dill, and kosher salt.
2. Top with additional chopped dill and walnuts.
3. Serve with carrots, cherry tomatoes, and blanched green beans.

Nutritional Information Calories 86 Protein  3g  Carbohydrate  2g Sugar  1g Fiber  0g Fat  7g

• 2 small bunches of cilantro, thick stems discarded
• 1/2 cup peeled and sliced ginger
• 1/2 cup canola oil
• 3 tablespoons rice vinegar
• 2 tablespoons soy sauce
• 2 teaspoons sesame oil

Directions

1. In a blender, puree cilantro, ginger, canola oil, rice vinegar, soy sauce, and sesame oil.
2. Serve with cooked shrimp.

• 1 12-ounce jar roasted red peppers
• 1 bunch scallions
• 1 head garlic
• 1 1/2 pounds large shrimp, peeled and deveined
• olive oil
• kosher salt and pepper
• 8 ounces Feta
• 4 1-quart resealable plastic freezer bags

Directions

1. Freeze it: In a large bowl, combine the shrimp, peppers, scallions, garlic, oil, 1/2 teaspoon salt, and 1/2 teaspoon pepper.
2. Divide the mixture among 4 resealable plastic freezer bags, top with the Feta and freeze, for up to 3 months, until ready to cook.
3. Cook it: Heat oven to 400° F. Remove the shrimp mixture from the bags (you'll need one bag per serving) and place in individual baking dishes or a large casserole, making sure the Feta is on top.
4. Bake until the shrimp are cooked through and the Feta begins to brown, about 20 minutes.

Nutritional Information Calories 415  Fat  22gCarbohydrate  10g Fiber  2g Protein  44g

• 2 tablespoons unsalted butter
• 1 medium onion, sliced
• 8 ounces ham steak, cut into 1/2-inch pieces
• 1 1/2 cups heavy cream
• 1/2 cup unflavored almond milk
• 4 ounces goat cheese, crumbled
• kosher salt and pepper
• 1 head cauliflower, cut into florets
• 3 tablespoons bread crumbs (TRADER JOE’s)
• 8 sprigs thyme

Directions

1. Heat oven to 400° F.
2. Melt the butter in a large saucepan over medium-high heat. Add the onion and cook until softened and light golden brown, about 6 minutes. Add the ham and cook, 2 minutes. Add the cream, milk, cheese, 1/4 teaspoon salt, and 1/4 teaspoon pepper and bring to a boil. Reduce heat to medium-low. Simmer until thickened, about 4 minutes. Add the cauliflower.
3. Transfer to a 2-quart casserole dish and sprinkle with the bread crumbs and thyme. Cover with aluminum foil. Bake for 20 minutes. Uncover and continue baking until the cauliflower is tender, 15 to 20 minutes. Remove from oven and let rest at least 5 minutes before serving.

Nutritional Information Calories 503 Fat  40g Carbohydrate  14g Fiber  9g Protein  23g

• 1 large bunch or 10-ounce bag arugula
• 1 12-ounce jar marinated roasted red peppers, drained and torn into bite-size pieces
• 1 12-ounce jar giardiniera (mixed pickled vegetables), drained
• 12 ounces Parmesan, crumbled into bite-size pieces
• 1 pound baby mozzarella balls (bocconcini), or a 1-pound ball of fresh mozzarella, cut into 1-inch cubes
• 1 6-ounce package thinly sliced salami, cut into bite-size pieces
• 2 4-ounce packages bresaola (air-dried salted beef) or prosciutto cut into bite-size pieces
• 1/2 cup extra-virgin olive oil
• 3 tablespoons red wine vinegar
• kosher salt
• freshly ground black pepper

Directions

1. Place 1 large handful of the arugula on each of 6 dinner plates. 
2. Arrange some of the peppers, giardiniera, Parmesan, mozzarella, salami, and bresaola on top of each pile of greens.
3. Drizzle the salads with the olive oil and vinegar, and season with salt and pepper to taste. Gently toss.

Nutritional Information Calories 853 Calcium  690mg Carbohydrate  10g Fat  66g Fiber  2g Iron  2mg Protein  53mg

• 5 large tomatoes, cut into eighths
• 3 tablespoons olive oil
• 2 tablespoons minced garlic
• 3/4 teaspoon kosher salt
• 3/4 teaspoon freshly ground black pepper
• 1 1/2 pounds medium shrimp, peeled and deveined
• 1/2 cup chopped fresh parsley
• 2 tablespoons lemon juice
• 1 cup Feta, crumbled

Directions

1. Preheat oven to 450°F. Place the tomatoes in a large baking dish. Spoon the olive oil and garlic over the tomatoes. Sprinkle with the salt and pepper and toss. Place on top rack of oven and roast for 20 minutes.
2. Remove baking dish from oven and stir in the shrimp, parsley, and lemon juice. Sprinkle with the Feta.
3. Place back in oven for another 10 to 15 minutes or until the shrimp are cooked.

Nutritional Information Calories 281 Calcium  211mg Carbohydrate  10g Fat  14g Fiber  2g Iron  4mg  Protein  28mg

2 ½ cups blanched almond flour
½ teaspoon sea salt
½ teaspoon baking soda
½ cup butter
1 tablespoon vanilla extract
½ cup Truvia
½ cup dark chocolate 73%

Combine dry ingredients in a large bowl. Stir together wet ingredients in a smaller bowl. Mix wet ingredients into dry. Form ½ inch balls and press onto a parchment lined baking sheet. Bake at 350° for 7-10 minutes. Cool and serve.

2½ cups blanched almond flour
½ teaspoon sea salt
½ teaspoon baking soda
3 eggs
1 tablespoon Truvia
½ teaspoon apple cider vinegar

In a large bowl, combine almond flour, salt and baking soda. In a medium bowl, whisk the eggs, and then add Truvia and vinegar. Stir wet ingredients into dry. Scoop batter into a small (approx. 6 x 3 inch) well greased loaf pan. Bake at 300° for 45-55 minutes on bottom rack of oven; until a knife comes out clean. Cool and serve.

1 ½ cups blanched almond flour
¾ tsp. iodized sea salt
½ tsp. onion powder
¼ tsp. thyme or rosemary
½ cup very finely chopped pecans
1 egg
1 TBS olive oil

Preheat oven to 350 degrees F. Stir together almond flour, sea salt, onion powder, thyme, and pecans. Wisk the egg in a smaller bowl until frothy. Add oil and wisk again. Pour egg mixture into dry mix and stir until well blended. Line 14-by 10-inch stainless steel baking sheet with parchment paper. Drop heaping tablespoons of dough on paper, allowing at least 1 ½ inches between each mound. Place another piece of parchment paper over the dough. Roll over parchment paper-covered dough with rolling pin until each mound is about 1/8 inch thick. Remove top parchment paper. Smoot h edges and bake for 10 minutes. Flip each flatbread over with spatula, allow to cool and enjoy with your favorite cheese.

1 ½ cups blanched almond flour
¼ teaspoon sea salt
½  teaspoon baking soda
1 teaspoon ground cinnamon
½ teaspoon ground nutmeg
¼ teaspoon ground ginger
1 pinch ground cloves
2 tablespoons grapeseed oil OR Butter
½ cup Truvia
2 large eggs
1 cup fresh baked OR canned pumpkin

In a large bowl combine almond flour, salt, baking soda, cinnamon, nutmeg, ginger and cloves. Puree oil, Truvia, eggs and pumpkin until smooth. Stir wet ingredients into dry. Place paper liners in muffin tins. Scoop batter into paper liners. Bake at 350° for 40-45 minutes. Cool for 2-3 hours. Serve with cream cheese frosting

FROSTING:
4 ounces cream cheese
2 TBS unsweetened almond milk
3 TBS Truvia nectar OR Truvia
Mix together and place a dollop on top of muffins

Makes 8 muffins

1 cup vanilla almond milk (unsweetened) or 1 cup Trader Joe’s light Coconut Milk
1 scoop of whey protein powder (I like Jay Robb Vanilla; sweetened with Stevia!)
2 tablespoons natural peanut butter or almond butter
1/2 cup Strawberries

Mix the first 3 ingredients in a blender. Then add around one cup of frozen mixed berries and mix until desired consistency. I usually add a little stevia glycerite to sweeten. (Make the night before and have it in the fridge ready to grab on your way out the door in the morning.)

1 Damascus flaxseed Roll-Ups (no substitutes)
¼ cup natural peanut butter (slightly warmed to spread easy)
1 cup strawberries sliced thin and mashed

Lay flatbread out, spread warm peanut butter all over the flatbread.  Place the strawberries on the flatbread and roll up until shaped like a cylinder.  Cut into 1 inch slices.  Enjoy!  Note: Kids love to pick them up with chopsticksJ

4 pieces of Romaine lettuce
4 ounces nitrate-free lunch meat
2 ounces sharp cheese OR avocado slices
4 slices tomato
3 TBS mustard (OR canola oil mayo)
Additions: shredded lettuce, sprouts, cucumber

4 wrap sandwiches using the lettuce leaves as wraps. You will be full after eating all of this!

3 cups of unsweetened coconut milk (I like Trader Joe’s light coconut milk)
2/3 cup of cocoa powder
6 tablespoons erythritol*
10 drops of liquid sucralose*
1 teaspoon vanilla extract
Slivered Almonds or macadamias (if desired)

Whisk cocoa powder in a small amount of coconut milk, until smooth. Then add the rest of the ingredients and whisk until well combined. Or dump all ingredients together and blend with a stick blender. Make according to your machines instructions. *Option: can use 6 TBS Truvia in place of other sweeteners.

2 romaine lettuce hearts
2 cloves garlic
½ c. loosely packed basil leaves
¼ c. Parmigiano-Reggiano, plus more for garnish
Sea salt and freshly ground pepper, to taste
3 tbsp. extra virgin olive oil
3-4 large tomatoes (about 3 inches in diameter)
3-4 large eggs at room temperature
6 slices nitrate free bacon,

Preheat oven to 400 degrees. Wash and trim the lettuce, then the cut the leaves away from the ribs. Reserve the ribs and tear the leaves into 2 inch pieces. Turn on your food processor and add the garlic to finely chop. Turn it off and add the three-quarters of the romaine leaves, the basil, cheese, salt and pepper. Pulse until finely chopped. With the processor running, pour in the olive oil.

Trim the tops off of the tomatoes, loosen the flesh with a paring knife and pull out the insides with your hand. Set the tomatoes in a baking dish and fill each one with a generous tablespoon of pesto. Crack an egg into one of the tomatoes. Repeat with remaining eggs. Sprinkle some salt and pepper on top and bake in oven for 18-22 minutes or until the eggs are set to your liking.

While the eggs are in the oven, cook six strips of bacon in a nonstick or cast iron skillet. Drain on a paper towel-lined plate and add the lettuce ribs and the remaining leaves to the rendered bacon fat in the skillet. Cook over medium heat, stirring occasionally until the ribs are soft, about 3-5 minutes. Season the lettuce with salt and pepper and arrange on serving plates. Crumble the bacon and sprinkle over the lettuce. Place one or two tomatoes on each plate, sprinkle with a bit more grated Parmigiano-Reggiano and serve.
Why it’s Healthy

• B2, B12, D
• Chloride, Phosphorus, Calcium, Iodine, Chromium
• Omega 3 and 6
• Garlic

1 medium Zucchini
1 egg white
¼ cup unflavored almond milk
½ cup Parmesan
½ cup TRADER JOE’s breadcrumbs (seasoned if desired)

Preheat oven to 425°. Cut 2 zucchini into 3-inch sticks. Whisk an egg white in a small bowl, and add 1⁄4 cup milk. Combine 1⁄2 cup shredded Parmesan and 1⁄2 cup seasoned breadcrumbs in a separate bowl. Dip zucchini sticks into egg mixture, and then roll in breadcrumb mixture. Coat a baking sheet with cooking spray, and place zucchini on sheet. Bake for 25–30 minutes or until golden brown. Makes about 32 fries.

Nutrition TOTAL:
Calories 62; Fat 2g; Protein 4g; Carbohydrate 5g; Sugars 1g; Fiber 1g; Iron 1mg; Sodium 232mg; Calcium 93mg

1 Damascus flaxseed Roll-Ups
4 tablespoons cream cheese (slightly warmed to spread easy)
6 drops of EZSweetz (or to taste)*other options: Stevia
6 large strawberries sliced thin and mashed up (Option: Walden Farms Strawberry Jelly–No calories)
Olive oil spray

Mix cream cheese with sweetener. Lay flatbread out, spread warm cream cheese all over the flatbread.  Place pieces of mashed strawberries all over the cream cheese and roll up until shaped like a cylinder. Spray cylinder with olive oil spray and fry on a frying pan until golden brown on all sides. Cut into 1 inch slices.  Enjoy!  Note: Kids love to pick them up with toothpicks or chop sticksJ Reminds me of a toaster strudel.

7 ounces unsweetened chocolate, chopped (I use Trader Joe’s Belgian)
1 ¾ sticks salted butter
1 ¼ cup erythritol
2 TBS Stevia Glycerite
20 drops of liquid sucralose*
5 large eggs
1 TBS coconut flour (or blanched almond flour)

Preheat oven to 375 degrees.  Grease an 8 inch pan and line with parchment paper.  Spray parchment paper with cooking spray.  Brown the butter (if desired…tastes way better!) in a saucepan.  Once the butter is brown (not black!), slowly add the chocolate.  Add the erythritol and stevia.  Let cool in fridge for awhile.  Once cool, add one egg at a time.  Last add the coconut flour.  Bake for 25 minutes. Serve with cream cheese frosting.

Cream Cheese frosting
1 stick salted butter
8 ounces cream cheese
3 TBS Vanilla Almond Milk
2 TBS Stevia Glycerite
20 drops Liquid sucralose*
Brown the butter in a sauce pan (stir constantly on high heat until light golden brown – it makes such a difference!!!).  Once brown add the cream cheese, almond milk, erythritol, stevia and liquid sucralose.  Mix until creamy and allow to cool for at least 2 hours, it will thicken. Spread on top of cake and enjoy. (Liquid sucralose is basically Splenda before the processing to add chlorine and make it “puff” up to be the equivalent measure of sugar.  It is very condensed; a few drops go a long way!  I buy EZ Sweetz on Amazon.com)

3 medium sweet onions, such as Vidalia or Maui
2 tablespoons olive oil, plus extra for brushing
1 teaspoon mustard seed
1 teaspoon celery seed
1 teaspoon cracked black pepper
4 cups beef stock
1/4 cup red wine
1 tablespoon Worcestershire sauce
1 large portabella mushroom
3 slices Gruyere or provolone cheese
salt and pepper

Slice the onions very thinly. Place a 5-quart stockpot over medium-high heat. Add the olive oil and the onions.
After about 10 minutes, lower heat to medium low. Add salt and pepper to taste, mustard seed, celery seed, and cracked pepper and continue to sauté the onions until caramelized to a deep golden brown, another 20-25 minutes.
When the onions are a rich brown, add the beef stock, wine and Worcestershire sauce. Turn the heat up to medium and cook for about 15 minutes. Preheat the broiler.
In the meantime, cut the stem off the Portobello mushroom. Place the mushroom on its side and slice into 4 thin pieces. Heat a large skillet over medium high heat. Brush mushroom slices with olive oil and place in skillet, cooking for a couple of minutes on each side until lightly browned.
Ladle the soup into 4 oven safe bowls. Place a mushroom slice on top and a slice of cheese. Place bowls on a cookie sheet and place under the broiler until cheese gets brown and bubbly.

Damascus Roll-up: Use pizza cutter and cut into 2 inch squares.  Spray with cooking spray. Sprinkle sea salt, Splenda and cinnamon on top. Bake in oven at 325 degrees for 12 minutes or until crisp.

 OR

Joseph’s Low carb Tortilla

Salty crackers: just sprinkle with sea salt and serve with cheese or your favorite dip.

3 slices crisp-cooked bacon, chopped
1/2 cup finely chopped lettuce
1/2 cup finely chopped baby spinach
1/4 cup diced tomato
1-1/2 tablespoons nonfat mayonnaise
Pinch salt
1/4 teaspoon black pepper
1 large cucumber
Minced parsley or green onion (optional)

Combine bacon, lettuce, spinach, tomato and mayonnaise. Season with salt and pepper; set aside.
Peel cucumber. Trim off ends and slice in half lengthwise. Use spoon to scoop out seeds; discard seeds. Divide BLT mixture between cucumber halves, mounding in hollowed areas. Garnish with parsley. Cut into 2-inch pieces.
Note: Make these snacks when cucumbers are plentiful and large enough to easily hollow out with a spoon. You may make these up to 12 hours ahead of time and chill until serving.

8 pieces of thinly sliced turkey
2 cups eggs whites, OR 8 whole eggs
1 cup cheddar cheese (shredded)
½ cup salsa
Extra peppers (if desired)

Preheat oven to 400 degrees F.  Spray muffin tin with olive oil spray. Place thin turkey in muffin pan, spoon one TBS salsa (and extra peppers if desired), egg whites (or whole egg), and grated cheddar cheese into turkey…bake for 10 minutes at 400degrees. Keep extras handy when you are running out the door for breakfast.

Extra Options:  Use larger muffin tins and add sliced chicken sausage into egg mixture for an easy breakfast on the go.