Chickpea Tomato Cucumber Salad 

with Creamy Dill Ranch Dressing

Creamy Dill Ranch Dressing (1 1/4 Cups)

1 small shallot, peeled chopped                    -----
¾ cup nonfat cottage cheese                                 |    In Food processor turn on add shallot shop fine
¼ cup reduced-fat mayonnaise                              |    Add Remaining ingredients blend smooth (3 minutes)
2 tablespoons buttermilk powder (see Tip)            |        Scrape down sides

2 tablespoons white-wine vinegar                ------

¼ cup nonfat milk                                        ------
1 tablespoon chopped dill                                     |    Add to food processor blend till fully creamy
¼ teaspoon salt                                                    |
¼ teaspoon freshly ground pepper                ------

Chickpea Salad (Combine all in Serving Bowl, mix)

1 7-ounce can chickpeas, rinsed
3 cups peeled, seeded and diced cucumber
2 cups halved grape tomatoes or cherry tomatoes            
¼ cup crumbled reduced-fat feta cheese
¼ cup diced red onion

½ cup Creamy Dill Ranch Dressing                               Pour over salad stir to coat, chill till ready to serve


Freshly ground pepper to taste




Tip: Buttermilk is a thick, tangy cow's-milk dairy product. Find both low-fat and nonfat versions in the dairy section of the supermarket. You can replace buttermilk in any recipe with an equal amount of “sour milk.” Mix 1 tablespoon lemon juice or vinegar to 1 cup low-fat or nonfat milk. Or use buttermilk powder (found in the baking section) prepared according to package directions.

 

Smashed Roasted Parmesan Green Beans  

1 pound green beans, trimmed            ---
1 tablespoon extra-virgin olive oil            |        Toss together spread evenly on olive oiled lined baking sheet
¼ teaspoon ground pepper                     |        Roast 10 minutes on upper positioned oven rack
⅛ teaspoon salt                                   ---                            then smash beans with cup or rolling pin

⅓ cup grated Parmesan cheese            --
2 tablespoons minced garlic                   |        Combine and sprinkle over beans Roast again til crisp
1½ tablespoons balsamic glaze            --                    8 to 10 minutes


Preheat oven to 450°F After roasting transfer to serving dish and drizzle with 1½ tablespoons balsamic glaze.

 

Cucumber Chick Pea and Feta Salad

2 tablespoons extra-virgin olive oil           ---
2 tablespoons lemon juice                           |         Stir together in a medium sized bowl
¼ teaspoon salt                                          |
¼ teaspoon ground pepper                     ---

1 (15-ounce) can chickpeas, rinsed drained ---
2 cups well seeded and diced cucumber            |
⅓ cup crumbled feta cheese                              |    Add to bowl and toss to completely coat
¼ cup finely chopped red onion                        |
2 tablespoons chopped fresh dill                ----

¼ cup diced red bell pepper (optional)

Healthy key lime pie

 

Healthy Key Lime Pie

5 from 251 votes

My healthy key lime pie recipe features a sweet cookie crust topped with a tart and creamy key lime filling. It’s made with healthy swaps and no added sugar!

Servings:

Prep:5minutes mins

Cook:45minutes mins

Total:50minutes mins

Ingredients  

For the crust

• ▢1 recipe shortbread cookies or any low calorie cookies of choice, crushed (1 1/2 cups)
• ▢1/4 cup allulose
• ▢5 tablespoon light butter or light margarine

For the filling

• ▢2 cups Greek yogurt non-fat
• ▢1 cup cream cheese non-fat or dairy free
• ▢2 large eggs
• ▢2/3 cup allulose
• ▢1/4 cup all purpose flour gluten free, if needed
• ▢1/4 teaspoon salt
• ▢1 tablespoon lime juice
• ▢1 teaspoon lime extract optional

 

Protein Honey Garlic Steak

Ingredients::

1 TBSP      Garlic Powder

1 TBSP      Onion Powder

1 TBSP       Smoked Paprika

1 TBSP       Ground Pepper

1/2 TBSP    Salt

1/2 TBSP     Dried parsley

Tri tip steak cubed

Mix above ingredients in a bowl then coat cubed steak

In a fry pan heat:

Olive oil

Place cubed steak in hot oil cook each side 3-4 min when all meets is cooked remove from pan and set aside.

For sauce add to hot pan with juices:

8 oz whipped cream cheese

1/3 cup canned milk

1 Cup shredded Parmesan cheese 

Serve over cooked noodles

Cottage cheese protein pancakes

 Cottage cheese Protein Pancakes

1/2 cup cottage cheese blended smooth

1/3 cup milk

2 eggs

1 TBSP melted butter

1 TBSP maple syrup

1/2 cup coconut flour 

1/2 cup oat flour

1 1/2 tsp baking powder

1 TBSP egg white protein

Add ins optional:

1/2 ripe smashed banana

Blueberries

1/4 cup crushed pineapple

Chocolate chips

Combine all and scoop thick dough onto hot griddle flip to mother side when bottom is browned.

 Greek Yogurt Sauce Chicken

INGREDIENTS

• 4 boneless + skinless chicken breasts
• 1/2 cup milk
• 3/4 cup Greek yogurt (or mayo or sour cream)
• 3/4 cup grated parmesan cheese (divided)
• 1 tsp salt
• 3/4 tsp each: garlic powder, onion powder + paprika
• black pepper to taste
• Optional Garnish: kale+  bell pepper slices add before baking

Instructions

• Slice each chicken breasts into two strips (3 strips if they are big pieces). Place them in a bowl and cover them with the milk. Marinate for at least 30 minutes or overnight (covered and in your fridge).
• Preheat your oven to 375°F.
• In a small bowl, combine the yogurt, half the grated parmesan and the spices (salt, garlic powder, onion powder, paprika and pepper to taste). Transfer your chicken pieces to a 9×13" baking dish. Season the chicken with salt to taste. Spread the yogurt mixture on top of the chicken pieces evenly. Sprinkle the remainder of the grated parm evenly on top and then sprinkle a little more paprika on top. Bake for 40 minutes and then broil for a few mintues to get some color.

Fry pan Garlic Honey Chicken with Macaroni and Cheese

4 large chicken breasts cubed

Season with and then Fry in hot pan with butter 5 min on each side til browned

Olive oil drizzled

1 TBSP Garlic powder

1 TBSP black pepper

1 TBSP smoked paprika

1/2 TBSP salt

1/2 TBSP crushed red pepper

On e browned add 

1 TBSP butter 

Drizzle with honey 

Drizzle without even oil

Sprinkle on parsley flakes

FOR THE MAC AND CHEESE 

Remove chicken from pan then add in the pan and saute 2 min

1 TBSP Garlic minced

Then add and stir til smooth

1 1/4 cup milk

8 oz softened and whd cream cheese

Then stir in til melted

1 Cup shredded cheddar cheese

Repeat seasonings from chicken but add

1/2 TBSP Nutmeg

Biol noodles for 7 minutes and drain then add to cheese sauce, stir.

 Crispy Smashed Potato Salad

Ingredients

• 2 lbs baby potatoes, scrubbed
• 1 tbs olive oil
• salt and pepper to taste

Salad:

• 3/4 cup Greek yogurt
• 1/2 cup kewpie mayo
• 2 tsp Dijon mustard
• 1/2 large lemon, juiced
• 2 tsp red wine vinegar
• 1 large garlic clove, minced
• 1/4 cup fresh dill, chopped
• 1/4 cup fresh parsley, chopped
• 1 medium cucumber, seeded + fine chop

Instructions

Potatoes:

• Preheat your oven to 425℉. Line an XL baking sheet with parchment paper.
• Boil your potatoes for 7 minutes or until fork tender. Dry and transfer to your baking sheet. Use the back of a glass to smash them down flat. Brush them with olive oil and season with salt and pepper to taste. Roast for 50 minutes to 1 hour or until golden brown and crispy!
• Save some crispy brown potato bits on the side for garnish.

 

STarbucks pumpkin Muffins

Keto

Ingredients:

Pumpkin muffins:

• 1 cup almond flour 

• ¼ cup coconut flour 

• ⅓ cup avocado oil 

• 2 large eggs 

• 2 tsp baking powder

• 1 cup no sugar added pumpkin puree

• ½ cup sweetener of choice 

• 1 tsp pumpkin pie spice (add more if you’d like!)

• 1 tsp vanilla extract

• Pinch of salt 

Cream cheese mixture:

• 8 oz cream cheese, softened

• ¼ cup powdered sweetener 

• ½ tsp vanilla extract

• 1 egg yolk 

Directions: 

1. Preheat oven to 375F

2. In a large bowl, mix all of your dry ingredients

3. In another, add all of your wet ingredients. You want to make sure that whisk this well. 

4. Slowly incorporate your dry ingredients into your wet. 

5. Next, make your cream cheese mixture. 

6. Fill your muffin pan with liners and scoop using a spoon or ice cream scooper. You can swirl your cream cheese mixture on top or add a dollop on top. 

7. Bake for 20-25 minutes until the middle comes out clean with a toothpick. 

Nutrition:

Nutrition per serving:

• Calories - 276

• Fat - 26g

• Protein - 5g

• Total Carbs - 20g

• Net Carbs - 4g (mainly from allulose)

Olive Garden zuppa Toscana Soup

 Olive Garden Zuppa Toscana Soup

Ingredients

• 1 pound spicy Italian ground sausage - use mild for kid-friendly
• ▢4 tablespoons butter
• ▢½ white onion - diced
• ▢1 tablespoon minced garlic
• ▢6 cups chicken broth
• ▢2 cups water
• ▢4-5 yellow potatoes - cut into 1-inch pieces
• ▢3 teaspoons salt - or to taste
• ▢1 teaspoon black pepper
• ▢2 cups heavy cream
• ▢4 cups chopped kale
• ▢chopped bacon or bacon bits and grated parmesan cheese for topping - optional

Instructions

• In a large pot saute sausage 5-6 minutes until browned. Use a slotted spoon to transfer sausage to a plate and set aside. 
• In the same pot, add butter and saute onions over medium heat until translucent. Add garlic and saute for another minute until fragrant. 
• Add chicken broth, water, potatoes, salt, and pepper and bring to a boil. Boil until potatoes are tender. Stir in kale, and heavy cream. Add sausage. Taste and add salt and pepper if needed. Serve garnished with grated parmesan cheese and/or bacon if desired.