Category: Uncategorized

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• 1 cup walnuts
• 2/3 cup madjool dates

Put dates and walnuts in food processor and blend until combined. Press into pie crust.

• 2 cups cashew nuts soaked overnight
• 1/4 cup cocoa powder
• 9-10 madjool dates
• 4oz frozen raspberries. fresh raspberries for garnish.

Using Vitamix or other powerful blender or food processor, combine drained cashews with dates to make basic filling. Divide mixture in two, and to 1/2 add cocoa powder, and to the other half add frozen raspberries. Put fillings into pie shell side by side. Pie is best frozen before slicing, can be eaten frozen or defrosted.

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• 1 medium banana mashed – 100 calories
• 1.5 cups sweetened applesauce – 240 calories
• 1 cup fresh blueberries – 85 calories
• 1/4 cup oil – 480 calories
• 1/4 cup maple syrup – 200 calories
• 1 tsp vanilla extract
• 2 cups flour – 900 calories
• 1 tsp baking powder
• 1 tsp baking soda
• 1 egg – 80 calories
• 1/2 tsp salt

Makes 14 large muffins.  2080 calories total.

150 calories per muffin

Mash banana and add applesauce, oil, maple syrup, vanilla and egg and mix well.

Mix flour with baking powder, baking soda and salt.  Add to wet ingredients and then fold in blueberries. Spoon batter into muffin cups filling each one.

Bake in preheated oven 350F for 20-25 mins until skewer comes out clean.

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This delicious dish is suitable to serve for breakfast, lunch or dinner. It can be made with or without a crust, and you can add your favorite veggies and/or meat. I will give the recipe for the crust, and some options for fillings.

Begin by pre-heating the oven to 375F.

Crust:

Crust:

• 1 cup flour
• 1/3 cup butter
• 1 tsp salt
• 1/4 cup ice water

Mix together flour, salt and butter in food processor until resembles fine breadcrumbs. Add water until a dough forms. Roll out and put into a pie dish. Prepare filling.

Filling:

• 6 eggs separated
• 1/4 cup sour cream
• 1 1/2 tsp salt
• 1/4 tsp black pepper
• 1 cup grated cheddar cheese
• 1 tablespoon butter
• 1 medium onion chopped
• 4 medium mushrooms chopped
• 1/2 bell pepper chopped
• 1 clove garlic (optional)
• 1/2 cup peas (optional)
• 1/2 cup sweet corn (optional)

All of the vegetables can be traded out or removed. The crust is totally optional. If you have prepared the crust you will set it aside while you prepare the filling and then pour the filling into the crust before baking.

Melt butter in a skillet over medium heat, and add chopped onion, 1 tsp of salt, 1/4 tsp of black pepper and garlic. Sauté for 5 minutes then add the rest of the chopped veg and continue cooking until soft – about 5-8 minutes. Remove from heat and set aside to prepare the egg mixture.

Separate the 6 eggs into two bowls. To the yokes add 1/4 tsp salt, the sour cream and grated cheese and combine until smooth. To whites add 1/4 tsp salt and whip until stiff. Gently fold the yoke mixture into the whites until fully combined and then gently fold in the sautéed vegetables. You can also add cubes of meat to this or crumbled bacon and fold in with the vegetables.

Pour the egg mixture into the crust if using a crust, or into the pie dish if not. Place in pre-heated oven and bake 25-30 minutes until golden and well risen. Serve immediately.

Calories without crust are: 1400 calories.

Add 1/2 cup chopped meat: 1600 calories.

Add crust and you add 1000 calories

Quiche per serving (serves 8) 300 calories (325 with meat)

Souffle per serving (serves 8) 200 calories. (225 with meat)

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Ingredients:

Home made Tortilla Recipe:

• 1 cups flour
• 1/4 tsp baking powder
• 1/2 tsp salt
• 1/4 cup oil
• 3/4 cup warm water

To make tortillas mix flour, baking powder and salt and then add the oil and water and mix into a soft dough.  Knead on the counter for a couple of minutes using some extra flour, then cover in plastic wrap and let rest for 10 minutes.  Heat a cast iron skillet for 5-10 minutes.  Divide dough into 4, and roll out to large think circle.  Put on skillet until you see bubbles – should be 30 seconds-1 minute a side.  Then place on cooling rack while you continue to cook the other three.  Set aside.

Filling:

• 3 large cooked chicken breasts cubed or shredded
• 1 cup shredded cheese
• 1 large onion
• 1 can black beans
• 1 large onion sautéed in 2 tablespoons oil

Sauce:

• 2 cups chicken broth
• 2 tablespoons better than bullion chicken
• 1/3 cup flour
• 1 cup sour cream or heavy cream
• Red chilli pepper flakes

To make the sauce heat the chicken broth with red chili flakes and bullion mixed in.  In another bowl mix 1/3 cup flour with cream or sour cream until smooth and gradually add chicken broth.  Once combined heat to thicken.

To assemble casserole place one tortilla in the bottom of the cast iron skillet, cover with shredded chicken, 1/3 of sautéed onion, 1/3 can of black beans, and sprinkle with 1/4 cup grated Mexican cheese.  Drizzle a little sauce over the top.  Place second tortilla on the top and repeat the process twice more.  Top with remaining sauce (which should be quite a bit), and generously with shredded cheese.

Bake at 375 degrees F for 20 minutes.  Cut into wedges and serve with sliced avocado and salsa.

 

 

 

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Squash Bisque

• 1 32 oz container of chicken broth
• 2 cups water
• 2 large carrots
• 1-2 parsnips
• 1 large sweet potato
• 1 onion
• 1 tablespoons of ‘Better than Bullion’ chicken flavor
• Salt and pepper to taste
• Red pepper flakes to taste
• 1/2 a small butternut squash
• A little heavy cream to taste is optional

This soup can be easily modified to suit the vegetables you have available, you really can’t go wrong.  You can also adjust the seasoning to taste.

Put all the above ingredients into a large saucepan and bring to the boil.  Continue to boil until all vegetables are soft.  Using a hand held blender, puree all ingredients until smooth, adding heavy cream if you choose to.  Taste and add salt and pepper as needed.  You can serve with a little grated Parmesan cheese melted into the soup, or just eat it plain.  This makes approximately 10 cups of soup or 5 large servings at about 100 calories a serving.  As you see above I like to make a large batch and store in mason jars in the fridge.  It makes a great lunch and if you work, you can bring a small mason jar of soup to work and put it in the microwave to heat.

• Chicken broth – 40 calories
• Carrots – 60 calories
• Parsnips – 30 calories each
• Sweet potato – 100 calories
• 1 onion – 64 calories
• Bullion – 80 calories
• Butternut squash – 2 cups 120 calories
• 1/4 Cup heavy cream (optional) – 205 calories

Calorie count: 500-700 Calories for the whole pot.

Bacon Cheddar biscuits

• 1/2 cup butter (or alternative fat)
• 1 cup cheddar cheese (to your taste)
• 1/2 cup bacon bits (optional)
• 2 cups flour
• 1 egg
• 1 cup milk (or chosen alternative)
• 1 tablespoon baking powder
• 1/2 teaspoon salt

Mix all ingredients just until blended.  Spoon onto a baking sheet and bake in a 400 degree oven for 10-15 minutes – it makes about a dozen.  Below is the calorie breakdown for you.  If you substitute lower calorie alternates you can look them up to get a more accurate calorie count.

 

• 2 cups flour – 700 calories
• Butter/fat – 800 per half cup
• 1 cup cheddar – 455 calories
• 1 cup milk – between 100 and 150 depending on the milk
• 1 egg – 70 calories
• 1/2 cup bacon bits – 216 calories

Total calories = 2400 – 12 biscuits at 200 calories each