Baked Parmesan Carrot "Fries"
PREP TIME: 10 mins
COOK TIME: 20 mins
Crunchy cheesy baked carrot fries Serves 2
· 2 large carrots, washed, not peeled
· 1 egg
· 2 tbsp water
· 6 tbsp grated Parmesan cheese
· ¼ tsp salt
· ¼ tsp pepper
1. Preheat the oven to 400f. Line a baking tray with parchment or a non-stick silicone mat.
2. Slice the carrots into long thin pieces – about the size of a French fry (no need to peel).
3. Mix the egg and water and place in a shallow dish. Place the parmesan into another shallow dish.
4. Dip the carrot sticks first in the mixed egg, allow any excess to drip off, then roll in the parmesan and place on the baking tray. Repeat until you’ve used all the carrots. Sprinkle with the salt and pepper, and place in the oven for 15-20 minutes, turning once until dark golden brown.
Paleo Meal: Shrimp & Sausage Skillet Recipe (20-Minute)
Serves about 4
• 1 lb of medium or large shrimp (peeled and deveined)
• 6 oz of pre-cooked smoked sausage, chopped (choose your favorite)
• 3/4 cup diced red bell pepper
• 3/4 cup diced green bell pepper
• 1/2 of a medium yellow onion, diced
• 1/4 cup chicken stock
• 1 zucchini, chopped
• 2 garlic cloves, diced
• Salt & pepper to taste
• Pinch of red pepper flakes
• 2 tsp Old Bay Seasoning
• Olive oil or coconut oil
• Optional garnish: chopped parsley
1. Heat a large skillet over medium-high heat with some olive oil or coconut oil
2. Season shrimp with Old Bay Seasoning
3. Cook shrimp about 3-4 minutes until opaque – remove and set aside
4. Cook onions and bell peppers in skillet with 2 Tbsp of olive oil or coconut oil for about 2 minutes
5. Add sausage and zucchini to the skillet, cook another 2 minutes
6. Put cooked shrimp back into skillet along with the garlic, and cook everything for about 1 minute
7. Pour chicken stock into pan and mix through to moisten everything
8. Add salt, ground pepper, and red pepper flakes to taste
9. Remove from heat, garnish with parsley and serve hot
3 ingredient FroYo!
Makes 2 Servings
* 2 medium ripe bananas, peeled, cut into chunks, and frozen
* 1/2 cup plain 2-percent-fat Greek yogurt
* 1 1/2 tablespoons natural peanut butter
1. In a food processor, puree all ingredients, scraping down sides occasionally, until a smooth, fluffy paste forms, about 1 minute.
2. For harder froyo, freeze for 15 minutes before serving. Store in the freezer.
NUTRITION PER SERVING
7 g fat (2 g saturated)
32 g carbs
17 g sugar
4 g fiber
10 G protein
Spaghetti Squash Lasagna with Broccolini
o 1 2½- to 3-pound spaghetti squash, halved lengthwise and seeded
o 1 tablespoon extra-virgin olive oil
o 1 bunch broccolini, chopped
o 4 cloves garlic, minced
o ¼ teaspoon crushed red pepper (optional)
o 2 tablespoons water
o 1 cup shredded part-skim mozzarella cheese, divided
o ¼ cup shredded Parmesan cheese, divided
o ¾ teaspoon Italian seasoning
o ½ teaspoon salt
o ¼ teaspoon ground pepper
1) Position racks in upper and lower thirds of oven; preheat to 450°F.
2) Place squash cut-side down in a microwave-safe dish; add 2 tablespoons water. Microwave, uncovered, on High until the flesh is tender, about 10 minutes. (Alternatively, place squash halves cut-side down on a rimmed baking sheet. Bake in a 400°F oven until the squash is tender, 40 to 50 minutes.)
3) Meanwhile, heat oil in a large skillet over medium heat. Add broccolini, garlic and red pepper (if using); cook, stirring frequently, for 2 minutes. Add water and cook, stirring, until the broccolini is tender, 3 to 5 minutes more. Transfer to a large bowl.
4) Use a fork to scrape the squash from the shells into the bowl. Place the shells in a broiler-safe baking pan or on a baking sheet. Stir ¾ cup mozzarella, 2 tablespoons Parmesan, Italian seasoning, salt and pepper into the squash mixture. Divide it between the shells; top with the remaining ¼ cup mozzarella and 2 tablespoons Parmesan.
5) Bake on the lower rack for 10 minutes. Move to the upper rack, turn the broiler to high and broil, watching carefully, until the cheese starts to brown, about 2 minutes.
Gnocchi and Brussel Sprouts
In this quick vegetarian dinner recipe, you can skip boiling the gnocchi—they'll cook through while roasting on the sheet pan with the rest of the ingredients. If you can't find Meyer lemons, use 1 small regular lemon in Step 2 and use 4 teaspoons lemon juice and 2 teaspoons orange juice in Step 4.
o 2 Meyer lemons (see Tip)
o 1 pound Brussel sprouts, trimmed and quartered
o 1 (16 ounce) package shelf-stable gnocchi
o 1 cup thickly sliced shallots
o 4 tablespoons extra-virgin olive oil, divided
o ½ teaspoon ground pepper, divided
o ¼ teaspoon salt, divided
o ¼ cup slivered oil-packed sun-dried tomatoes
• 1) Preheat oven to 450°F.
• 2) Slice and seed 1 lemon. Toss in a large bowl with Brussels sprouts, gnocchi, shallots, 2 tablespoons oil, ¼ teaspoon pepper and ⅛ teaspoon salt. Transfer to a large rimmed baking sheet.
• 3) Roast, stirring once or twice, until the gnocchi are plump and the Brussels sprouts are tender, 18 to 20 minutes.
• 4) Squeeze juice from the remaining lemon. Return the gnocchi mixture to the bowl and toss with sun-dried tomatoes, the lemon juice and the remaining 2 tablespoons oil, ¼ teaspoon pepper and ⅛ teaspoon salt.
Serves 4: 1 ¼ cups each. Calories: 424 Fat:16G (SAT 2G) CHOL: 0MG Carbs:64G Total Sugar: 6G Protein: 11G Fiber: 7G Sodium: 551G Potassium: 677MG
Zucchini Spaghetti with Easy Lentil Marinara
Prep time: 10 mins Cook time: 40 mins Serves: 4
• 1 cup dried French lentils
• 2 cups water
• 2 tablespoons olive oil, divided
• 1 medium yellow onion, diced
• 2 garlic cloves, minced
• 2-15 oz cans organic tomato sauce
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• ½ teaspoon dried thyme
• 6 medium zucchini, spiralized into pasta
• salt and black pepper to taste
1. Add lentils and 2 cups of water to a medium pot. Bring to a boil and then lower to a simmer and cook until lentils are tender and liquid is evaporated, about 30 minutes.
2. Meanwhile, add 1 tablespoon olive oil to a pan over medium heat. Add the onion and sauté for 5 minutes, or until translucent. Add the garlic cloves and sauté for an additional minute, until fragrant.
3. Add the tomato sauce, basil, oregano, thyme, and salt and pepper to taste. Simmer on low for 20 minutes.
4. When lentils are done cooking, add them to the sauce and simmer for an additional 5 - 10 minutes.
5. In a separate pan, add the remaining tablespoon of olive oil and sauté the zucchini pasta for 5 - 10 minutes, until desired tenderness is achieved.
6. Divide the pasta among four plates and top with lentil marinara. Serve hot.
Fresh zucchini will often lose moisture as the zucchini pasta cooks so be sure to drain any liquid that has built up in the pan. The recipe holds well as leftovers, but the zucchini does tend to release extra moisture as it sits so be sure to drain pasta before serving.
Calories: 306 Fat: 8.4g Carbohydrates: 46.2g Sugar: 11.7g Sodium: 318.4mg Fiber: 9.7gProtein: 16.6g
Smoky Black Bean Burger
• 1 (15-ounce) can black beans, rinsed and drained
• 4 ounces button mushrooms, chopped
• 1 medium shallot, chopped
• 6 jarred sliced pickled jalapeno peppers
• 2 tablespoons barbecue sauce, plus more for serving
• 2 tablespoons Tabasco Chipotle Pepper Sauce
• 1 teaspoon ancho chile powder
• 1/4 teaspoon ground cumin
• 1 cup old-fashioned oats
• 1/3 cup cooked brown rice
• 1 large egg white
• Kosher salt
• Freshly ground black pepper
• 2 tablespoons extra-virgin olive oil
• 6 slices pepper jack cheese
1. Reserve 1/4 cup beans. In a food processor, pulse the remaining beans with the mushrooms, shallot, jalapenos, barbecue sauce, Tabasco sauce, ancho chile powder, and cumin until a chunky puree forms. Transfer to a medium bowl and stir in the oats, rice, egg white, and reserved beans; season with salt and pepper. Form into six patties. Cover and refrigerate for at least 1 hour or up to overnight.
2. When ready to cook, heat the oil in a large nonstick skillet over medium-high heat. Cook, turning once, until crisp and heated through, about 10 minutes. Top with cheese and heat until it melts.
3. Place on potato buns with poblanos and corn relish.
• For the smoky flavor that you get from grilling, place patties in a well-seasoned cast-iron pan and cook on the grill.
Cauliflower Fried Rice Bowl
Makes 1 serving
3 cups raw cauliflower florets
1 garlic clove, minced
2 teaspoons sesame oil
1/8 teaspoon sea salt
1/8 teaspoon black pepper
1/2 cup frozen peas
1/2 cup shredded carrot
2 eggs, beaten
2 tablespoons almonds, chopped
1 green onion, chopped
1. Pulse cauliflower in a food processor or blender until it resembles a rice texture.
2. In a skillet over medium-high heat, sauté garlic in sesame oil for 30 seconds. Add cauliflower, salt, and pepper, and cook for 1 minute. Add peas and carrots and cook for another 3 to 5 minutes until everything is heated and cauliflower is tender.
3. Slide veggies to side of the pan, and scramble eggs on empty side. Stir veggies and cooked eggs together. Place mixture in bowl, top with almonds and green onion, and serve.
Sriracha Honey Salmon Vegetable Packets
17 MINPrep Time
10 MINCook Time
• 2 6-8 ounce sockeye salmon filets
• 1 ear of corn, kernels removed
• 1 cup broccoli florets
• 1 cup cauliflower florets
• 1 cup halved grape tomatoes
• 2 tablespoons honey
• 1 1/2 tablespoons soy sauce
• 1/2 tablespoon sriracha
• 1/2 tablespoon rice vinegar
• 1/2 tablespoon olive oil
• 2 cloves garlic, minced
• sesame seeds and/or chopped chives for garnish
1. Preheat oven to 375 degrees.
2. Combine vegetables in a bowl.
3. Whisk together the honey, soy sauce, sriracha, vinegar, oil and garlic in a small bowl.
4. Lay two pieces of tin foil out and fold up all 4 sides. Spoon half the vegetable mixture onto the foil. Place the salmon on top of the vegetables then pour half the honey soy mixture on top of each piece of salmon.
5. Fold the sides of the foil together so the salmon and vegetables steam as they cook.
6. Place the foil packets on a baking sheet and cook for about 15 minutes depending on the thickness of your salmon.
7. Open the foil packets and broil another 2-3 minutes to slightly caramelize the top.
8. Remove from oven and garnish with sesame seeds and/or chives. Serve straight out of the foil packet or plate.
How to Make Chickpeas Taste Like Cinnamon Toast Crunch
What you need: One can of chickpeas, one tablespoon of olive oil, one tablespoon of honey and, of course, a healthy sprinkling of cinnamon. □
What you do: Drain and rinse the chickpeas, then dry them on a paper towel. Preheat the oven to 375 degrees and top a baking sheet with parchment paper. Spread the chickpeas on the baking sheet in a single layer and bake for 45 minutes, or until crispy. While they're still warm, toss them in a bowl with the olive oil, honey and cinnamon to taste. Spread back onto the baking sheet and cook for another 10 minutes or so until caramelized.
• 1 large ripe banana, peeled, cut into chunks, & frozen
• 12 large strawberries, sliced in half
• 1/2 cup pineapple juice (or orange juice)
• Popsicle mold
1. Blend all of the ingredients together on high speed until smooth - about 2 minutes.
2. Pour the mixture into popsicle molds. If your popsicle mold has slots for sticks, you can insert them before freezing - if not, freeze for 2 hours, then put a wooden popsicle stick in the middle (that is what I did). Continue to freeze for an additional 6 hours or overnight - overnight is recommended for easy removal.
3. Run popsicle molds under warm water to easily remove. Eat & Enjoy!
Black Bean, Sweet Potato, & Quinoa Stuffed Bell Peppers
Delicious, Incredibly healthy, gluten-free, and vegetarian!
Prep time: 30 mins. Cook time: 25 mins
• 1 teaspoon olive oil
• 2 cloves garlic, minced
• 1/2 large yellow onion, diced (about 1/2 cup)
• 1/2 jalapeno, seeded and diced
• 3/4 cup uncooked quinoa
• 2 cups vegetable broth, divided
• 1-15 oz can black beans, rinsed and drained
• 1 medium sweet potato, peeled and finely diced
• 2 Roma tomatoes, seeded and finely chopped
• 1 tablespoon chili powder
• 1/2 teaspoon cumin
• 1/2 teaspoon dried oregano
• 1/2 cup chopped cilantro
• 1 teaspoon red pepper flakes, if desired
• 1/8 teaspoon pepper
• 1/8 teaspoon salt, plus more to taste if desired
• 3 large red bell peppers, seeds removed and cut vertically
• 3/4 cup reduced fat shredded colby jack cheese
1. Preheat oven to 400 degrees F.
2. In a saute pan over medium-high heat olive oil. Add onions, jalapeno. and garlic and saute until the onions begin to soften and turn translucent about 4-5 minutes. Place into large bowl and set aside.
3. To cook quinoa: Rinse quinoa with cold water in mesh strainer. In a medium saucepan, bring 1 1/2 cups of vegetable broth to a boil. Add in quinoa and bring mixture to a boil again. Cover, reduce heat to low and let simmer for 15 minutes or until quinoa has absorbed all of the water. Remove from heat and fluff quinoa with fork; place in large bowl.
4. While quinoa is cooking place a medium pot over high heat and fill with water, bring water to a boil and add in diced sweet potato. Reduce heat to medium, cover, and continue to cook for about 6 minutes or until sweet potatoes are fork tender. This might take more or less time depending on how small you cut your sweet potatoes. Once tender, drain water from sweet potatoes and place into bowl with quinoa and onion mixture. Gently stir in black beans, tomatoes, remaining 1/2 cup of vegetable broth, chili powder, cumin, oregano, cilantro, red pepper flakes, and salt and pepper.
5. Arrange bell peppers in large skillet or baking pan and stuff with a heaping 1/2 cup of quinoa mixture. Cover with foil and bake for 20-30 minutes until peppers are tender. Uncover and sprinkle each with 2 tablespoons of cheese. Place in oven for 5 minutes longer or until cheese melts. Remove and serve immediately with toppings such as sour cream, your favorite hot sauce or guacamole.
GAME DAY HEALTHIER OPTION TREATS! Sweet Potato Skins
2 medium or large sweet potatoes
1½ tablespoons butter
1 shallot, minced
1 bag fresh baby spinach
¼ cup light sour cream or Greek yogurt
2 ounces light cream cheese
1 cup chickpeas
¼ cup shredded Mozzarella cheese
salt and pepper to taste
See a 2-Step Chicken Recipe
Bake sweet potatoes at 350 for 45-60 minutes, or until fork tender.
Cut sweet potatoes in half and let cool for 5-10 minutes. While sweet potatoes are cooling, saute the shallots with the butter over medium heat until translucent.
Add fresh spinach and heat for 2-3 minutes, until spinach has cooked down. Set aside.
Scrape the sweet potato out of the peel, leaving a thin layer inside with the skin so that it can stand up on its own. Mash the sweet potato with the cream cheese and sour cream. Stir in chickpeas, spinach, and plenty of salt and pepper.
Coat potato skins with a drizzle of oil and bake for about 5 minutes to get a crispier outside.
Remove from oven and fill each skin with the sweet potato mixture and top with shredded mozzarella cheese.
Bake again for 10-15 minutes, or until cheese is melted and filling is heated through.