Recipes: Sweet, Savory & Everything Inbetween

Nutty Brownies-Gluten Free (VEGAN - if you skip the dark chocolate topping)


Ingredients:

1 cup medjool dates

½ cup cashews

3 tsp cocoa or cacao powder

1 tsp vanilla extract

⅛ cup almond milk

1 tbsp stevia in the raw

1 square dark chocolate (86% cocoa is best)

Directions:  Soak the cashews in water for about 8 hours to soften them.  Combine all ingredients, except the dark chocolate square, in a food processor / blender.  I used my Ninja food processor.  Process until all ingredients are fully combined and the cashews and dates are finely chopped.  The mixture should be a thick creamy texture and sticky.  Scoop mixture into a small round dish about 6”.  Melt the dark chocolate square over low heat or in microwave about ⅕ minutes on low about 50% power.  Pour melted chocolate on the brownie mixture and put in frig until it hardens about 20 minutes.  Cut into fourths.  Makes 4 servings.


Approx. Nutrition Facts: Cals. 158   Fat 7.25g   Carbs. 24.25g   Protein 3.5g   Fiber 3g



Spicy Lentil Stew


This is a super easy vegan dish that makes itself.  If you want a true vegan dish, just skip the topping suggestions.

Ingredients:

15 oz can diced tomatoes or 2 tomatoes diced

15 oz can chickpeas, rinsed and drained

5 cups vegetable stock or broth

2 cups lentils

1 red bell pepper, seeded and chopped

1 tsp garlic powder or minced garlic

1 tsp basil

1 tsp thyme

1 tsp cumin

1 tsp salt

½ tsp black pepper

Directions:  Combine all ingredients into a slow cooker and stir to combine.  Cook covered on low heat for about 6-8 hours.  Makes 6 servings.  This is super yummy with some unsweetened greek yogurt or light sour cream &/or a sprinkling of parmesan cheese.  *Nutrition facts do not include toppings.


Nutrition Facts: Cals. 186   Fat .5g   Carbs. 42.5g   Fiber 16.5g   Protein 15g





Gluten Free Peanut Butter Brownies
(Chewy, gooey, delicious!)



These brownies are truly super good for you!  They are not overly sweet, but that can be changed by adding in more honey, I purposely wanted to keep the carbs / sweetness down being that I’m diabetic.  A friend of mine has a gluten free brownie recipe that uses black beans as the main ingredient and I thought why not use chickpeas in a brownie recipe instead?  Since, black beans have a stronger taste compared to chickpeas, I figured it would be an even sweeter base and I was right.  These can easily be vegan if you sub the chocolate chips for cocoa nibs.

Ingredients:

15 oz can chickpeas, rinsed

⅓ cup honey (You can also use 100% pure maple syrup)

½ cup peanut butter (I used crunchy, but smooth would be yummy too.)

2 tsp vanilla extract

1 tsp salt

¼ tsp each baking powder and baking soda

½ cup dark chocolate chips or cocoa nibs

Plus, ¼ cup peanuts and ⅛ cup cocoa nibs or dark chocolate chips for topping.

Directions:  Preheat oven to 350 degrees.  Put the chickpeas in a food processor or blender and process until smooth.  In a medium bowl combine the honey, peab butter, vanilla, salt, baking soda and baking powder and stir to combine.  Add in the chickpeas and stir to combine.  Then add the chocolate chips and fold those in.  Spray a 8 inch square dish (I used a glass one) and pour the batter into the pan.  Sprinkle on top the peanuts and chocolate chips and press into the batter with the back of a spoon.  Bake in the middle rack for 23-27 minutes.  Makes 16 brownies.


Nutrition Facts:  Cals. 132  Fat 6.5g  Carbs. 14.25g Fiber 2.25g Protein 3.75g




Cashew Butter Stew
This is one of my favorite stews of all time, sooooooooooo good!!!!


Ingredients:

15 oz can chickpeas, rinsed and drained

2 apples, peeled and chopped (I use granny smith)

1 red bell pepper, de-seeded and sliced

2 cups vegetable stock

⅓ cup cashew butter (you can sub peanut butter)

½ cup cashews

¼ cup parsley

½ tsp black pepper

¼ tsp cayenne pepper

¼ tsp salt

*Directions (If using chickpeas):  In a large pan or wok heat up the red pepper for 3 minutes.  Then, add the chickpeas, broth, black pepper and parsley.  Cover and cook for about 8-10 minutes.  Add in the apple and cayenne pepper and cook for 5-7 minutes longer.  Then remove from heat and whisk in the cashew butter until fully combined.  Mix in the cashews and serve.  Makes 8 servings.

Directions (If using chicken):  In a large pan or wok heat up the red pepper and chicken strips for about 5 minutes.  Then, add the broth, black pepper and parsley.  Cover and cook for about 8-10 minutes, the broth should come to a low boil to cook the chicken.  Add in the apple and cayenne pepper and cook for 5-7 minutes longer.  Then remove from heat and whisk in the cashew butter until fully combined.  Mix in the cashews and serve.  Makes 8 servings.

This is delicious over brown rice or just by itself.  If you are a meat eater, this recipe is fantastic using chicken breast chopped up instead of the chickpeas, but then you will need to cook the chicken longer than you would the chickpeas, about another 5-8 minutes.

*Nutrition Facts:  Cals.  179   Fat 9.5g   Carbs. 19.5g   Fiber 4.75g   Protein 6.75g


*Nutrition facts don’t include rice.  If you make this with chicken instead of the chickpeas the nutrition facts will change, less fiber and carbs, about the same protein but a little more fat.


Easy Black Bean Taco Bake


Ingredients:

2 cups corn chips, crushed

15 oz can black beans, rinsed and drained

15 oz jar salsa

1 red pepper, chopped

1 cup cheese, shredded (I used a cheddar-monterey cheese blend)

⅛ tsp each cumin, chili powder and black pepper



Directions:  Preheat oven to 350 degrees.  Spray an 11x7 inch glass pan with olive oil, then sprinkle in the crushed corn chips spreading evenly as a crust.  Then, add the black beans spreading them evenly.  Scoop the salsa on top of the black beans and spread out evenly.  Next, sprinkle the red pepper, then the cheese.  Finally, sprinkle the cumin, chili powder and black pepper over the top.  Then, cover with foil and bake about 30 minutes, or until the cheese is melted.  Makes 6 servings.  Top with guacamole, light sour cream or greek yogurt for extra protein.


Nutrition Facts: Cals. 205   Fat 8.25g   Carbs. 22.5g   Protein 8.5g   Fiber 4g

Creamy-Dreamy Super Healthy Chocolate Mousse

This truly is delicious!  The first time I made this up and tried it, I couldn’t believe how yummy it was.  I felt like I was being bad and having a treat.


Ingredients:

¾ cup Unsweetened greek yogurt

1 tbsp cocoa powder

1 tsp liquid stevia

½ tsp coconut extract (or almond extract or vanilla extract)

½ tsp cinnamon (optional)

Optional:
If you like your sweets really sweet add ½ - 1 tbsp honey*

*Garnish (a few sprinkles of unsweetened coconut flakes, sliced almonds, strawberries or raspberries.)

Directions:  Combine the greek yogurt and the cocoa powder in a small bowl.  Then, add in the stevia and extract of choice and stir the blend.  Top with desired garnish.  Makes 1 serving.

Nutrition Facts:  Cals. 112   Fat 0.5g   Carbs. 9.75g   Fiber 1g   Protein 1g


*Nutrition facts do not include any garnish or honey.

A fun tip about cocoa: Cocoa has Flavanols which are a specific type of compound found in the Flavonoid classification.  Flavonoids are a plant based compound, found mostly from vegetables and fruits.  It has been proven by scientific studies that the bodies circulatory system is boosted after ingesting the flavanols from cocoa, which is great for cardiovascular health.  So, go ahead and have some of my Creamy-Dreamy Super Healthy Chocolate Mousse with some hot cocoa while you snuggle under the fleece blanket (The Easiest Fleece Blanket Ever! - from my DIY crafts page) with the cocoa mask on (Super Moisturizing & Anti-Aging Cocoa Face Mask - on my beauty regimes page).

Roasted Veggie Frittata


Ingredients:

2 red bell peppers, sliced and seeded

1 orange bell pepper, sliced and seeded

2 zucchini, sliced

½ small onion sliced

6 egg whites

4 eggs

⅓ cup parmesan cheese, finely grated

1 tbsp olive oil

2-3 tbsp garlic cloves, minced

2 tbsp parsley

1 tsp salt

¼ - ½ tsp cayenne pepper

Olive oil cooking spray



Directions:  Preheat oven to 425 degrees.  Spray a baking sheet with olive oil cooking spray.  Then, place the peppers, zucchinis and onions on a baking sheet, drizzle olive oil and sprinkle the garlic on top.  Place in the middle oven rack and roast for 15 - 20 minutes.  Spray a 9 inch casserole dish with olive oil cooking spray and place the vegetables in the casserole dish.  In a medium sized bowl whisk the eggs and egg whites.  Then, and the parsley, cayenne pepper, salt and cheese and stir to combine.  Pour the mixture over the vegetables in the casserole dish.  Bake, uncovered, for about 50-60 minutes at 350 degrees.  Makes 6 servings / slices.




Nutrition Facts: Cals. 139   Fat 7g   Carbs. 8g   Fiber 3g   Protein 12g



Spicy Shrimp with Oven Roasted Tomatoes and Cheesy Quinoa



This has a surprising spicy bite to it, and is super tasty!  Adding spice to your menu is great because it increases your metabolism temporarily.  This meal is super healthy with lots of nutrients and protein!

Ingredients:

8 oz shrimp, deveined

1 tbsp minced garlic

¼ tsp cayenne pepper

6 roma tomatoes, halved

1 tbsp olive oil

½ tsp salt

½ tsp black pepper

¾ cup quinoa

1 ½ cup vegetable stock

⅛ tsp cayenne pepper

½ cup parmesan romano cheese

2 cups arugula w/   1 tbsp olive oil, ½ tbsp balsamic vinegar and 1 tsp black pepper (for dressing)

Directions:  preheat oven to 400 degrees.  Line a baking sheet with foil and spray with olive oil.  Cut both end of the tomatoes (so they can lay facing up) and then cut them in half, so that way the middle is facing up once laid on the baking sheet.  Sprinkle with 1 tbsp olive oil, salt ½ tsp salt and black pepper.  Roast them in the oven for about 20 minutes or until they are shriveled and very soft.  In a medium sauce pan combine the vegetable stock with the quinoa and bring to a boil over medium-high heat.  Then reduce the heat to medium low and stir the quinoa every minute or so, cooking them about 10 minutes.  Then remove from heat and  strain any extra stock, add in the cheese and ⅛ tsp cayenne pepper and stir / fluff with a wooden spoon or fork.  Heat 1 tbsp olive oil in a pan, then combine the shrimp, garlic and ¼ tsp cayenne pepper and cook over medium heat until the shrimp are fully cook.  Combine the 2 cups arugula, with the 1 tbsp olive oil, ½ tsp balsamic vinegar and 1 tsp black pepper and toss to coat.  Divide all the ingredients by fourths (makes 4 servings).


Nutrition Facts: Cals. 274   Fat 14g   Protein 21g   Carbs. 19g   Fiber 5g



Energy Boosting Mango-Matcha Green Tea Smoothie



All the smoothies I drink give me lots of energy and keep me full for hours. This smoothie is even more energizing!  The key 'super energizing' ingredient is the Shaklee Energizing Match Green Tea!

Ingredients:

2 scoops Shaklee 180 Mango Smoothee Mix* (if you can find another protein mix that has a mango flavor you could sub with that or use vanilla and add in fresh or frozen mangos. Keep in mind that would change the nutrition facts.)

1 packet Shaklee Energizing Matcha Green Tea**

1 cup water

3-5 ice cubes

Directions:  Mix the tea into the water, then pour into the blender (I found it mixes best when the tea is mixed with water prior to just adding it in powder form into the blender).  Then, add the protein mix (and mango if you are using fresh or frozen) and the ice cubes.  Blend until fully blended.

Nutrition Facts: Cals. 175  Fat 3g Carbs. 18g Fiber 4g Protein 16g


Deliciously Healthy Granola

For those super busy mornings this granola is great with either milk (I suggest almond milk), yogurt (I suggest greek yogurt) w/ berries, or eaten by the handful!  It is lower in sugar, carbs and calories than regular granola and has a bunch of healthy fat, protein and fiber to keep you fuller longer than traditional granola.  And, most importantly this granola tastes delicious!
Ingredients:
1 cup oats
¼ cup walnuts, pecans or almonds
2 tbsp teaspoons flax seeds
2 tbsp chia seeds
⅓ cup chopped dried cherries
¼ tsp sea salt
2 tsp ground cinnamon
1 tsp nutmeg
¼ cup unsweetened applesauce
2 tbsp Honey
2 tsp vanilla extract
Directions: Preheat oven to 325 degrees.  Line baking sheet with wax paper.  Combine oats, walnuts, flax seed, chia seed, cherries, salt, cinnamon and nutmeg in a large bowl.  In a separate bowl combine the applesauce, honey and vanilla extract, then pour over oat mixture and stir to make sure it fully coats all the ingredients.  Spread onto the lined baking sheet, making sure to make an even layer across the baking sheet.  Bake for about 15 minutes, stir the mixture and bake for another 10-15 minutes or until it is a crisp golden brown.  Store in a glass, metal or plastic container at room temperature.  Makes about eight ¼ cup servings.

Approx. Nutrition Facts: Cals. 125   Fat 3g   Carbs. 16g  Protein 6g   Fiber 5g



Deliciously Healthy Spiced Apples



These are much healthier than the traditional brown sugar spiced apples that are a common side item at BBQ joints or used in pie fillings.  The traditional sugar, fat and calorie loaded kind has about 3 times the sugar, 2 times the fat and double the calories or more than this healthier yet just as tasty version.

Ingredients:

3 apples (any kind) skinned, cored and sliced

1 tbsp coconut oil

¼ cup light brown sugar

¼ cup stevia in the raw or splenda

1 ½ tsp cinnamon

5 -7 dashes nutmeg

3  -5 dashes cloves

Directions:  Place apples in a medium pot and cover with water, bring to boil and cook until they are tender and you can poke with a fork easily, about 3-5 minutes after water has begun to boil.  Strain water out and add in all ingredients and gently stir to combine.  Serve warm.  You can add walnuts or pecans for protein or top them with vanilla yogurt or frozen yogurt for a healthy and tasty snack / dessert.  Makes 4 servings.


Approx. Nutrition Facts:  Cals. 93   Fat 3.5g   Carbs.16.75g   Protein 1g   Fiber 2g   Sugar 13g




Lentil Curry Stew



Ingredients:

1 cups lentils, rinsed (I use a mix of different lentils)
1/2 onion, diced
1 green pepper, chopped
1 - 2 roma tomatoes, diced
1 tbsp olive or coconut oil
2 tbsp curry powder
1 ½ tsp coriander
1 ½ tsp ground cumin
1 tsp chili powder
1 tsp sea salt
1 tsp white sugar (can sub stevia)
1 tsp garlic powder or ½ clove minced
1 tsp ginger powder
14 oz or 16 oz can tomato puree
Directions: Place lentils in a sauce pot with enough water to cover them, bring water to a boil.  Reduce heat to Medium-low and cook lentils about 20 mins. adding water as needed to keep lentils covered.  Heat oil in large saute pan, added onion & pepper and cook until onions are caramelized and peppers are soft, about 15 mins.  Mix curry powder, coriander, cumin, chili powder, sea salt, sugar and garlic powder together in a small bowl.  Once the onion and pepper is finished cooking add the seasoning mixture to them and blend until it covers all the peppers and onions.  Add in the tomatoes and the tomato sauce, cook about 1-3 mins to warm and blend the seasonings together.  Once the lentils are finished cooking, drain and add to the pepper, onion and tomato mixture and stir together.  Remove from heat and serve warm, store extras in the frig.  Makes 4 servings.
I like to serve my with brown or wild rice and a small side salad of arugula dressed with olive oil, black pepper and a squeeze of ½ a lemon or a few drizzles of balsamic vinegar.
*Nutrition facts: Cals. 172   Fat 2.5g   Carbs. 20g   Protein 12g   Fiber 11g

*Nutrition facts do not include rice or arugula.









Gluten-Free, Vegan & Paleo Raspberry Muffins (That are actually yummy!)


Ingredients:

½ cup applesauce, unsweetened

½ cup coconut oil, melted

4 tbsp agave in the raw or honey

1 tbsp vanilla extract

1 cup coconut flour or almond flour*

½ tsp salt

¼ tsp baking soda

¾ cup raspberry jam, unsweetened (or any flavor you want)**

¼ - ½ cup sliced almonds

Directions: Preheat oven to 350 degrees.  Combine the applesauce, coconut oil, agave & vanilla extract in a medium size bowl.  Then, add in the flour, salt & baking soda.  Stir to fully combine.  Line a muffin tin with 12 paper liners and fill the liners about ½ way, you will use most of the batter.  Place spoonfuls of the raspberry jam on each muffin.  Then, scoop the remaining batter evenly over each muffin and stir with a knife to swirl the jam with the batter.  Sprinkle with almonds.  Bake for 25-28 minutes.  Makes 12 muffins.

Nutrition Facts: Cals. 112   Fat 6.75g   Carbs. 17.75g   Fiber 5.5g   Protein 4g

*If you use Almond flour the fat and protein will go up per muffin.  Along, with the calories a little bit.


**if you use a different kind of fruit jam or one that is sweetened then the carbs and calories may go up, while the fiber goes down a little.



Almond Joy Smoothie



1 cup unsweetened almond milk

2 scoops Shaklee 180 Vanilla Smoothee Mix* or Shaklee Vitalizing Protein Vanilla Smoothie Mix**

1 tbsp Cocoa powder

2 tbsp sliced almonds

2 tbsp unsweetened coconut flakes

1 tsp coconut extract

4-5 ice cubes

Directions: Combine all ingredients in a blender and blend until smooth. Makes 1 serving.

***Nutrition Facts: Cals. 300   Fat 10.5g   Carbs. 33g   Protein 26g   Fiber 10g




***Nutrition facts may vary if you use a different ingredients.




Healthier Baked Apple-Cream Cheese Empanadas


Ingredients:

2 packages crescent rolls

2 medium apples, cored, peeled, and cubed

1 tbsp butter, softened (or coconut oil, softened)

4 oz cream cheese (I used light)

¼ cup sugar (or stevia in the raw if you want to lower the calories, sugar & carbs)

¼ cup light brown sugar

1 tbsp cinnamon

1 tsp nutmeg

1 tsp cloves

½ cup light brown sugar

2 tbsp cinnamon


Directions:  Put the apples in a pot with enough water to cover them.  Bring water to a boil and cook until the apples are tender, but not too soft, about 3-5 minutes.  Once they are tender strain them from the water and return to the pot.  Add butter, ¼ cup brown sugar, 1 tbsp cinnamon, nutmeg & cloves.  Stir to blend, then set aside.  Preheat oven to 350 degrees.  Combine the cream cheese with the sugar and fluff with a fork until fully combined.  Take a crescent roll triangle and lay it flat spreading it out a little.  Put a spoonful of the cream cheese mixture in the center, then top that with a spoon full of apples.  Then take another crescent roll triangle spreading it out first, and then lay it over the other triangle with the mixtures.  Press the edges together to seal it.  Continue that process until all the crescent rolls have been used.  Next, combine the ½ cup brown sugar with the 2 tbsp cinnamon.  Lay each empanada on the cinnamon sugar mixture brushing off excess then lay on a cookie sheet sprayed with either olive oil or coconut oil.  Repeat dipping the empanadas in the mixture.  Then sprinkle the remaining cinnamon sugar mixture on the empanadas.  Bake for 20 minutes or until they are golden brown.  Makes 8 empanadas.  Serve warm.  They are really yummy with vanilla ice cream and caramel topping.






Coconut Cream Pie Smoothie



1 cup unsweetened coconut milk

2 scoops Shaklee 180 Vanilla Smoothee Mix* or Vitalized Immunity Vanilla Smoothie Mix**

¼ cup unsweetened coconut flakes

¼ tsp coconut extract

Ice (4-5 cubes)

Directions: Combine all ingredients in a blender and blend until smooth.

***Nutrition Facts: Cals. 310   Fat 16g   Carbs. 24g   Protein 18g   Fiber 9g
***Nutrition Facts will vary if you use different milk.





Mango-Orange Dreamsicle Smoothie


1 cup unsweetened almond milk (or coconut, rice, soy or cow’s milk)

2 tbsp Shaklee Performance Orange (or cup orange juice instead)**

1 scoop Shaklee 180 Mango Smoothee mix*

1 scoop Shaklee 180 Vanilla Smoothee mix*

Ice (about 4-5 cubes)

Directions: Put all ingredients in a blender and blend until smooth.

***Nutrition Facts: Cals. 276   Fat 6g   Carbs. 36.5g   Protein 17g   Fiber 7g

Or the second option, which has more carbs and is great for the days that you are very active and / or are doing an intense workout!

Dreamsicle Smoothie

1 cup unsweetened almond milk (or coconut, rice, soy or cow’s milk)

3 tbsp Shaklee Performance Orange (or cup orange juice instead)**

2 scoops Shaklee 180 Vanilla Smoothee mix*

Ice (about 4-5 cubes)

Directions: Put all ingredients in a blender and blend until smooth.

***Nutrition Facts: Cals 309   Fat 6g   Carbs. 49g   Protein 17g   Fiber 7g


**Get the Shaklee Performance (it comes in 2 different flavors here:http://jberinger.myshaklee.com/us/en/shop/healthyfoundations/sports/product-_p_shaklee-performancep


***Nutrition Facts will vary if you use different milk or orange juice instead of performance.





Healthier Quiche
(This quiche is a fun, healthy and delicious way to celebrate the holidays. It can be made for breakfast, brunch, lunch or even dinner. I make it about once a month, because it is inexpensive and a family favorite!)

Ingredients:

12-16 eggs, scrambled

1 cup cheese, shredded (I used a blend or cheddar and mozzarella)

1 box wheat thins + 1 cup sun chips, crushed (or bag corn chips, ritz crackers, pita chips, or I’ve even used a sleeve of graham crackers to add a little sweet) You want enough to cover a 9 x 13 inch pan for the crust and a box of wheat thins isn’t quite enough to cover that size pan, so I always add a little bit of whatever I happen to have on hand.

2 tbsp butter or coconut oil, melted

1 each green and red pepper, chopped

Frozen bag, steamed broccoli chopped, or fresh

Apple cored, skinned, and cubed

Optional: Seasonings (ex: red pepper flakes, basil, oregano, parsley, etc.)


Directions:  Preheat oven to 425 degrees.  After you crush the crackers in the bag they came in with either a meat tenderizer or a rolling pin.  Spray a glass casserole dish with coconut oil or olive oil and then pour the crumbs in the pan.  Stir in the melted coconut oil or butter and stir to coat the crumbs as much as possible.  Then press the crumbs down with a spoon to flatten as a crust. 

 Add the chopped veggies evenly.  


Then sprinkle with cheese.  

Pour the scrambled eggs evenly over the veggies and crust, it will soak into the bottom and you won’t see much of the eggs at this point, don’t worry they will fluff up as they cook.  You can add any seasonings you desire.  Bake for about 40-45 mins or until the crust and top of eggs are a golden brown, to check that the eggs are fully cooked insert a knife in the center and if it comes out clean then they are done.  Let cool before cutting, to allow the eggs to firm up.  Makes 8 servings / large slices. I add a little sea salt and black pepper just before serving, my hubby likes his with ketchup.

*Nutrition Facts: Cals. 175   Fat 9.5g   Carbs. 6g   Protein 10g   Fiber 4g
*The nutrition facts can vary depending on what you put in the quiche.

Here are a few ideas for different options / combinations to make...

Mexican: corn chip crust with red, green and orange peppers, grape tomatoes, black beans, red pepper flakes and pepper jack cheese.

Italian: tomatoes, spinach, mushroom, basil, oregano and mozzarella cheese with a  tomato basil wheat thins crust.
 

Sweet and Savory: Turkey breakfast sausage, apple, green pepper, parsley and cheddar cheese with a ritz and graham cracker crust.






Crab Toast

This recipe is a great make ahead for an appetizer or as a main dish served with a side salad and/or vegetables.  It can be served either cold or warm, but if you decide to serve warm it is even richer and more decadent, but refreshing too!  Always a crowd pleaser!
Ingredients:

Fresh baked french bread (you can use the refrigerated bread dough or buy freshly baked from a bakery)


2 packages of imitation crab meat (shredded kind) or 3 pounds of real crab meat, shelled

¼ cup olive oil mayo

1 tbsp olive oil


2 tsp garlic powder

1 tbsp parsley

1 tbsp basil

1 tbsp oregano

1 tbsp dill

2 tsp black pepper

½ - 1 tbsp red pepper flakes (depends on how spicy you want it)

½ cup grated parmesan cheese
Directions:  If you choose to bake your bread fresh, do this ahead of time so it can cool completely.  Cut the bread into 1 inch slices and lay flat on baking sheet.  In a large bowl pull the crab meat apart into small chunks.  Add the olive oil to the crab meat and stir to make sure each piece is covered with the oil.  Add the mayo and stir to coat every piece.  Add in the garlic powder, parsley, basil, oregano, dill, black pepper and red pepper flakes and stir to blend.  Add in the parmesan cheese and stir to completely blend.  Top each piece of sliced french bread with a large scoop of the crab mixture.  There are two ways to serve this recipe, one is to serve cool on the semi-warm bread or you can pop the crab topped bread back in the oven on low broil for a few mins. (about 3-5) to warm it up.  The second option makes it even richer.  Makes about 10-12 slices.
Store extras in the frig, you can eat them right out of the frig or warm them up first, it’s even yummy as leftovers.







Energy Boosting Apple Snack

This snack is fantastic to have in the afternoon when most people start to feel sluggish.  Of course, if you had a healthy lunch of quality whole foods you shouldn’t be feeling super sluggish.  But, everyone has days that are harder than others and this snack will help you get through it with more energy.  It has healthy carbs for energy, lots of protein and fiber to keep you full and a good dose of healthy fats to help your body running at top speed!

Ingredients:
½ an apple, skinned, cored and cubed

1 -1 ½ tbsp peanut butter, melted*

1 tbsp flax seeds**


1 tbsp chia seeds**

A few dashes of cinnamon (about 5)

2-3 dashes of nutmeg (optional)

Directions:  Place apple in a bowl, sprinkle with cinnamon and stir to coat the pieces.  Then add the peanut butter (you can melt the peanut butter by microwave or stove top) and seeds and stir to fully combine ingredients.  You can add in some dark chocolate chips or dried cherries, cranberries or raisins.  And, enjoy! Note: I often use Trader Joe’s Chia seed and Flax seed Peanut Butter, which is just peanuts, flax seed and chia seeds already blended, & in that case I’d just use 1 ½ tbsp of that peanut butter with the cinnamon.

*When I say peanut butter, I’m talking about all natural 100% peanut butter.  Not the stuff that says natural on the labels, but has oils, sugar and other ingredients in it.  the only ingredient in peanut butter should be peanuts, preferably organic.


**You can use a blend of chia seeds and flax seeds like I do, if so you can cut down to only 1 tbsp, unless you want a lot of the help good omega 3’s.










Strawberry Cheesecake Smoothie
1 cup unsweetened almond milk (or coconut, soy, rice or cow’s milk)
1 scoop Shaklee 180 Vanilla Smoothee mix* or Shaklee Vitalizing Protein Smoothie mix**
1 scoop Shaklee 180 Strawberry Smoothee mix*
½ cup strawberries (frozen or fresh)
½ cup cream cheese (I use light organic kind)
Ice (4-5 cubes)
Directions: Combine all ingredients in a blender and blend until smooth.
***Nutrition Facts: Cals. 342   Fat 9g   Carbs. 32.5g   Protein 31g   Fiber 8.5g




***Nutrition Facts will vary if you use different milk or cream cheese.




Quick and Super Easy Tomato Tortellini Soup
This is great for when you are short on time and don’t want to order out.  This recipe is like comfort food for your tummy and soul.

Ingredients:
2 (10.75 oz cans condensed tomato soup)
1 tbsp dried oregano
1 tbsp dried basil
1 tsp dried parsley
3/4 tsp ground black pepper
4 1/2 oz fresh tortellini pasta
Directions: Prepare soup in a medium saucepan according to package directions (if you want it to be even more creamy you can add milk (I suggest almond milk) instead of water.  Add the oregano, basil, parsley and ground black pepper.  Simmer for about 5 minutes over medium heat, stirring often.  Reduce heat to low and add the tortellini.  Continue to simmer for 5 more minutes, or until tortellini is cooked.  Serve warm.  This is delicious with a little grated parmesan cheese sprinkled on top with a side salad and homemade cornbread or crescent rolls if you’re feeling like indulging a little.  Makes 4 servings.
*Approx. Nutrition Facts: Cals.  178   Fat 4.5g   Carbs. 30.5g   Protein 7g   Fiber 3g
*Depending on the tomato soup and the tortellini used. The nutrition facts do not include side salad or cornbread.





Chocolate Covered  Cherry Smoothie



1 cup milk (I use unsweetened almond, but you can use cow’s, coconut, rice or soy instead.)

2 scoops Shaklee 180 Chocolate Smoothee mix* or Shaklee Chocolate Vitalizing Protein Smoothie mix**
½ cup cherries, pitted (frozen or fresh)

Ice (4-5 cubes)

Directions: combine all ingredients in a blender and blend until smooth.



***Nutrition Facts: Cals. 259   Fat 6g   Carbs. 32g   Protein 18g   Fiber 8.5g

***Nutrition Facts will vary if you use different milk.









Apple Pie Smoothie
2 scoops Shaklee 180 Vanilla Smoothee mix* or Vitalizing Smoothie Vanilla Mix**
½ apple peeled, cored, slice and warmed (you can boil to to soften it or just microwave it for about 45 seconds, or you can use ½ cup unsweetened applesauce.)
4-5 dashes cinnamon
2 dashes nutmeg
2 dashes cloves
1 cup milk (I use unsweetened almond, but you can use cow’s, coconut, rice or soy instead.)
ice (4-5 cubes)
Directions:  Combine all ingredients in a blender and blend until smooth.
***Nutrition Facts: Cals. 252   Fat 6g   Carbs. 31g   Protein 18g   Fiber 8g
***Nutrition Facts will vary if you use different milk or applesauce instead of half an apple.








“Andes” Chocolate-Mint Smoothie
2 scoops Shaklee 180 Chocolate Smothee mix* or Shaklee Vitalized Protein chocolate Smoothee mix**
1 cup unsweetened almond milk (or coconut, rice, soy or cow’s instead)
¼ tsp mint extract
Ice (4-5 cubes)
Directions: combine all ingredients in a blender and blend until smooth.
***Nutrition Facts: Cals. 210   Fat 6g   Carbs. 20g   Protein 17g   Fiber 7g




**You can get the Shaklee Vitalizing Protein Chocolate Smoothie Mix here: http://jberinger.myshaklee.com/us/en/shop/healthyfoundations/protein/product-_p_vitalizing-proteinp

***Nutrition Facts will vary if you use different milk.







Gingerbread Cookie Smoothie
1 cup unsweetened almond milk (or coconut, soy, rice or cow’s milk instead)
2 scoops Shaklee 180 Vanilla Smoothee mix* or Shaklee Vitalizing Protein Vanilla Smoothie mix**
3 - 4 dashes cinnamon
2 dashes nutmeg
2 dashes cloves
½ tsp ginger
Ice (4-5 cubes)
Directions: Combine all ingredients in a blender and blend until smooth. Makes 1 serving.
***Nutrition Facts: Cals. 210   Fat 6g   Carbs. 20g   Protein 17g   Fiber 7g





***Nutrition Facts will vary if you use different milk.





















Raspberry-Cocoa Macaroons
These are much healthier than traditional macaroons, because these don’t have the refined sugar that the traditional kind has.



Ingredients:
⅓ cup coconut flakes, unsweetened
⅓ cup gluten free oats or sliced or slivered almonds
½ tbsp coconut oil, melted
¼ cup honey
3 tsp liquid stevia or 1 tbsp stevia in the raw
½ tsp vanilla
¼ cup raspberry puree, jam or jelly (unsweetened)*
1 tbsp cocoa powder**

Directions:  In a food processor chop the oats (or almonds) and the coconut until it’s a fine powder.  Pour into a bowl and add in all remaining ingredients.  Stir to fully combine.  Scoop spoonfuls onto a baking sheet lined with wax paper.  Bake at 275 degrees for 20-25 minutes, or until the outside is firm but the center is soft.  Let fully cool and then enjoy!  Makes 6 macaroons.

***Nutrition Facts: Cals. 82   Fat 4g   Carbs. 12g   Protein 2g   Fiber 1.5g

*You can substitute any flavor puree, jam or jelly you wish.

**You can substitute Shaklee’s 180 protein smoothee mix instead of cocoa powder for added protein, you can buy it here: http://jberinger.myshaklee.com/us/en/shop/healthyweight/shaklee180meals/product-_p_shaklee-180_supsup-energizing-smootheesp

***Nutrition facts are using oats, if you use almonds it will reduce the carbs but up the cals., fat and protein a little; the nutrition facts may also vary depending on the puree/jam/jelly you use.








Healthy Herbed Baked Potato Wedges
Ingredients:
4 medium - large potatoes, washed, and cubed
1 tbsp olive oil
1 tbsp dill
1 tbsp basil
1 tbsp oregano
1 tbsp parsley
1 tbsp minced garlic or garlic powder (if you’re not a huge garlic fan cut it down to 2 tsp)
1-2 tsp red pepper flakes (if you’re not a fan of spicy food, only use 1 tsp)
½ tsp sea salt
1 tsp black pepper
Note: When I make this I often just guest when sprinkling the red pepper flakes, & black pepper)
Optional add-ins*
1 tbsp olive oil, after baked
2-3 tbsp grated parmesan cheese, add in with other seasonings
Directions: preheat oven to 475 degrees, if your oven seems to cook things quicker than suggested cooking time only preheat to 450 degrees.  Put potatoes on a big bowl, coat with 1 tbsp olive oil and stir to fully coat each potato.  Add in all seasonings, then stir to blend / coat each potato.  Place potatoes on a baking sheet lined with wax paper.  Bake in oven about 25-35 mins or until a nice golden brown, flipping / stirring the potatoes halfway through.  Let cool a few minutes.  You can toss potatoes in 1 tbsp olive oil after you remove them from the oven if you desire, and sprinkle with a a little salt if desired.  Makes 6 servings.
Nutrition Facts: Cals. 172  Fat 2.5g  Carbs. 40g   Fiber 6g   Protein 5.5g

*Nutrition facts do not include add-ins.









Jessie’s Easy Slow Cooker Veggie Chili

This recipe is low in sodium, fat and calories!  Plus, it’s high in protein and fiber!

Chili.jpg

Ingredients:

19 oz. can black beans, rinsed and drained
15 oz. can kidney beans, rinsed and drained
15 oz. can garbanzo beans, rinsed and drained
16 oz. can vegetarian baked beans
14.5 oz. can chopped tomatoes in puree
15 oz. can whole kernel corn, drained
1/2 onion, chopped
1 green bell pepper, chopped
1 red bell pepper, chopped
2 stalks celery, chopped
1 clove garlic, chopped
1 tablespoon chili powder, or to taste
1 tablespoon dried parsley
1 tablespoon dried oregano
1 tablespoon dried basil
Directions:  In a slow cooker, combine black beans, kidney beans, garbanzo beans, baked beans, tomatoes, corn, onion, bell peppers and celery.  Season with garlic, chili powder, parsley, oregano and basil.  Cook for at least two hours on High.  You can top with light sour cream or greek yogurt to add more protein, or cheese.  Or you can put it over whole grain pasta for a chili mac.  It also pairs well with cornbread or homemade herbed bread, yum!
8Makes 8 servings.
*Nutrition Facts: Cals. 240   Fat 2g   Protein 13g   Carbs. 50g   Fiber 14g
*Nutrition facts do not include any toppings or sides.








Healthier Candied Pecans
Most candied pecans are loaded with sugar, fat and calories; about 400+ calories, 30g+ sugar and 40g+ of fat! Yikes!  However, these are much lower in all three of these categories. Plus, they have extra protein and fiber, yeah!  Oh, and they are super yummy too!
IMG_1219.JPG
Ingredients:
¼ cup white sugar (or you can sub.  stevia for even less sugar, carbs and calories.)
½ cup light brown sugar (or you can sub. the splenda brown sugar blend for even less sugar, carbs and calories.)
1 tsp ground cinnamon
½ tsp nutmeg
½ tsp cloves
½  tsp sea salt
1 tbsp milled flaxseed
1 egg white (or 1 tbsp coconut oil, melted if you want a vegan option)
1 tbsp water
1 lb pecan halves
Optional add-in: ¼ tsp chili powder to make them sweet and spicy!
Directions: Preheat oven to 250 degrees F (120 degrees C).  Mix sugar, cinnamon, nutmeg, cloves, salt and flaxseed (and chili powder if using it) together in a bowl.  Whisk egg white (or coconut oil) and water together in a separate bowl until frothy.  Toss pecans in the egg white mixture and make sure to completely coat every pecan.  Mix sugar mixture into pecan mixture until pecans are evenly coated with mixture.  Spread pecans onto a baking sheet, lined with wax paper.  Bake for 1 hour, stirring every 15 minutes, until pecans are evenly browned.  Let cool and serve.  Store at room temperature.  Makes about 10 servings.
Nutrition Facts: Cals. 308   Fat 25g   Carbs. 20g   Sugar 15g   Protein 6.5g   Fiber 5g









Tart Cherry Protein Bits
Ingredients:

½ cup dried tart cherries (you can sub. raisins or cranberries)

1 scoop (about 3 tbsp) protein powder (I used Shaklee 180 Chocolate Smoothie Mix)*

3 tbsp chopped walnuts (you can add more to up the protein, if desired)

1 tbsp chia & flaxseed mix (I use Garden of Life - organic golden Flax & Chia seed** but or you can add ½ tbsp of each chia & flax seed separately)

2 tsp cinnamon

2-3 tbsp almond milk (can sub. rice, coconut, soy or cow’s milk)

1 tbsp dark or semi-sweet chocolate chips (optional)

Directions: Soak cherries in enough water to fully cover them for one hour, this will help ekkp them moist for easier mixing.  Chop cherries in a food processor, or you can cut them by hand into 1/4’s.  Combine cherries, protein powder, flax and chia seed mix with almond milk, make sure it’s completely blended.  Add the remaining ingredients.  Scoop hand or spoonfuls of the mixture and roll into approx. 2” balls.
Makes approx. 6 bits/balls.

To store: Refrigerate for a week to a week and a half.

Nutrition Facts:***
Cals. 65   Fat 2g   Carbs. 10g   Protein 3g   Fiber 2g

**You can get the flax & chia seed mix at http://www.iherb.com/
***Approx. nutritional value depending on ingredients used, such as protein mix.















Chickpea Patties

These patties are a great to make a batch ahead of time and just keep in the frig and heat as many as desired.  They don't need any dipping sauce in my opinion, but my son sometimes like to dip them in ranch or ketchup.

You will need:
  • 15 oz. can chickpeas, rinsed and drained
  • 2 Tbsp whole brain flakes, or cornmeal or whole wheat flour
  • 2 Tbsp parsley
  • 2 Tbsp cilantro
  • 1 clove garlic or 1/2 tsp garlic powder
  • 1 tsp cumin
  • 1 tsp coriander
  • 1/8 tsp sea salt
  • 1/4 tsp black pepper
  • 1 egg



Mash chickpeas with either a fork, large slatted spoon or a potato smasher.  Add in all seasonings and egg and mix until combined.  Scoop into patties about 1.5 - 2 inches wide and place in a plate lined with wax paper.  Put patties into the freezer for about 30 -45 minutes to set.
 Them either bake on a cookie sheet at 400 degrees for 10 minutes or until brown on one side, flip and bake another 10 minutes.  Let cool and serve.  
Or you can heat about 1 tbsp olive oil in a large frying pan, once oil is hot put patties in pan and cook for about 7- 9 minutes on each side or until both sides are brown.  Let cool and serve.  Store any extras in the frig for about a week.













PB Protein Balls

These protein balls are super easy to make, super healthy, super delicious and super filling!

You will need:

  • 1 cup Peanut Butter* (I used organic creamy peanut butter, the only ingredients are organic peanuts.)
  • 1 cup Shaklee 180 Protein Powder** or Vitalized Protein Powder*** (I used chocolate, but vanilla would be yummy too.)
  • 1/3 cup Honey or agave syrup (I usually use honey or half honey half agave.)
  • You can add chocolate chips, oats, raisins, sunflower seeds, chia seeds, flax seeds, or any seed or nut you desire.  The only limit is your imagination! (I usually add in a handful of dark chocolate chips and a tsp. of chia seed and flax seed mix.)
Mix peanut butter with honey. Add in protein powder.  Add in any other ingredients, if desired.  Roll into about 1 to 1.5 inch balls.  Makes about 22 balls.

You can store in the frig for about 2 wks or room temp for about a wk.  (I like them room temp, they are creamier.)


  *Please do not use the peanut butter that has sugar, salt, and oils.  Especially the mainstream ones that have hydrogenated oils, which are trans fat and are horrible for our bodies.)

**If you do not have Shaklee 180 Protein Powder, you can order it here: http://jberinger.myshaklee.com/us/en/shop/healthyweight/shaklee180meals/product-_p_shaklee-180_supsup-energizing-smootheesp

***If you do not have the Shaklee Vitalized Protein Powder, you can order it here: http://jberinger.myshaklee.com/us/en/shop/healthyfoundations/protein/product-_p_vitalizing-proteinp













Dark Chocolate Almond-Cherry Nuggets
Ingredients:
1.25 oz. (about six 1” squares) dark chocolate at least 73%, the darker the better!

10-12 (about 1.5 tbsp) dried cherries

1 tbsp sliced almonds, can use chopped instead

2 tsp flax seed, milled (can use a chia and flax seed blend)

dash or two of sea salt (optional)
Dark Chocolate Cherry-Almond Nuggets.jpg
Directions:
Melt chocolate, either in a sauce pan over medium heat or in microwave on 50% power for about 2-3 minutes.  Add in the remaining ingredients.  Stir until fully combined.  Scoop small half-spoon fulls and place on plate or in a container lined with wax paper.  Put in refrigerator for about 20 minutes or until hardened.  Makes about 5 nuggets.

They can be stored at room temperature or in frig. (I kept mine in frig.)

Approx. Nutrition Facts: Cals. 50   Fat 3.5g   Protein 1g   Carbs. 2.5   Fiber 1.5g













Pumpkin Fluff
(It's like pumpkin pie with the whipped cream mixed it!)


You will need…
  • ·    15 oz. Pumpkin (canned or fresh)
  • ·    16 oz. Cool Whip thawed (I used two 8 oz. Cool whip from Trader Joes, because there is no trans fat in it)
  • ·    2 scoops of Shaklee 180 Vanilla smoothie mix or Shaklee Vitalized Immunity Vanilla mix, or can sub package instant vanilla pudding mix.
  • ·    ½ - ¾ tsp. Cinnamon
  • ·    5-7 dashes of nutmeg


Mix the cinnamon, nutmeg, protein mix and pumpkin together.  Then fold in Cool Whip.  Can garnish with a few dashes of either cinnamon or nutmeg.  Serve cold / cool.  Store in frig.

I serve this delicious fluff with apple and pear slices, and windmill cookies.  You can also serve with ginger snaps, gram crackers or a buttery Ritz type of cracker for a salty sweet.

Or you can make a pecan-gram cracker crust or use a pre-made gram cracker piecrust and put the fluff on top to make a fluffy pumpkin pie. 

To make the pecan-gram cracker crust, you will need…
  • ·   ½ cup crushed or chopped pecans
  • ·    1-1.5 (about one package) cups crushed gram crackers
  • ·    ½ stick butter, melted.

Combine all three ingredients and press into an 8” or 9” pie dish.  Make sure to spray the pie dish with either coconut oil or olive oil to prevent sticking.  Top with the pumpkin fluff.  Serve cold, you can garnish with cinnamon, nutmeg or extra whipping cream.


Enjoy!










Creamy Butternut Squash Risotto

(This recipe is soooo yummy and dreamy!)


Ingredients:

Approx. 3 cups butternut squash, cubed

2 tbsp butter or coconut oil

½ onion, chopped

1 cup arborio rice

4 oz. can mushrooms (optional)

4 - 5 cups vegetable stock

¼ cup parmesan cheese, grated

1 tsp cinnamon

½ tsp nutmeg

½ tsp cumin

¼ tsp sea salt

¼ - ½ tsp black pepper
Directions: Steam the cubed squash in a steamer basket, with water in the main pot and cover with a lid.  Bring water to boil on medium to high heat.  Steam the squash for about 12-15 minutes or until tender.  Then carefully, mash the squash, but only a little (I like to leave about half in chunks.)  Over medium-high heat melt coconut oil or butter, add onion and cook until it is soft about 3 minutes.  Add rice, and cook while stirring, until the rice has a glossiness and the onion starts to brown a little, about 5 minutes.  Add ½ cup of veggie stock and stir, until it has been absorbed by the rice, about 3-4 minutes.  Then add in another cup of veggie stock, and cook while stirring until the rice has absorbed it, about 6 minutes.  And a third cup of veggie stock and stir while cooking until the rice has absorbed it, about another 5-6 minutes.  Then add in the squash, mushrooms, and one cup of veggies stock and stir.  Then add the parmesan cheese and seasonings.  Cook while stirring until the rice is soft and has absorbed most if not all the veggie stock.  You can add more veggie stock if desired, or if the rice is not fully cooked yet.  Serve warm.  
You can add a little more parmesan cheese if desired, but I don’t think this risotto needs anything else besides a side item.  I often make my baked chickpea patties and/or a steamed vegetable.
Makes 5 servings.
Approx. Nutrition facts:  Cals. 275   Carbs. 50g  Fat 7g   Protein 9g  Fiber 5g









Chickpea Mushroom Pasta
Normally I use whole wheat pasta for this dish, this time I used the extra macaroni pasta that was in the pantry (I often make the weeks dinners with the extra ingredients that are left over from previous weeks to safe money.)

You will need:
  • 15 oz. can chickpeas, rinsed and drained
  • 2 Tbsp whole brain flakes, or cornmeal or whole wheat flour
  • 2 Tbsp parsley
  • 2 Tbsp cilantro
  • 1 clove garlic or 1/2 tsp garlic powder
  • 1 tsp cumin
  • 1 tsp coriander
  • 1/8 tsp sea salt
  • 1/4 tsp black pepper
  • 1 egg
  • 4 oz canned mushrooms or 1 cup fresh mushrooms, chopped
  • 16 oz whole wheat pasta, I usually use macaroni
  • 5 oz pesto sauce (I make my own, which is below.)
Heat 3 quarts water in a large pot.  Mash chickpeas with a fork, large slatted spoon or a potato smasher.
 Add all seasonings, mushrooms and egg and mix all ingredients until it is completely combined.  Heat 1 Tbsp Olive oil in a large fry pan, once oil is hot put chickpea mixture in pan and cook like you would ground meat.  Cook about 15-20 minutes.  
Once pot of water boils add pasta and cook about 8 minutes or until pasta is fully cooked.  Strain pasta from water, and return pasta to pot.  



Stir in pesto sauce and chickpea and mushroom mixture.  You can serve with extra pesto or parmesan cheese.  Store extras in the frig for about 5-7 days.

FYI if I'm not using fresh herbs or spices, I use simply organic seasonings to my dishes...they are super inexpensive on http://www.iherb.com/!


Jessie's Pesto
  • 3 cups packed fresh basil leaves
  • 3 cloves garlic
  • 3/4 cup grated parmesan cheese
  • 1/2 cup olive oil
  • 1/4 cup pine nuts
  • 1/8 cup cashews(optional)
Combine all ingredients in a food processor or blender until a smooth paste.  Add extra olive oil if needed.  Store in frig for up to two weeks.





Southwestern Chicken Stew
(This stew is high in protein and fiber, and is super healthy.  You can substitute the chicken for portabella mushrooms for a vegan dish.)

  • Four skinless, boneless chicken breasts cut into cubes
  • 1 tbsp olive oil
  • 10 oz. can diced tomatoes with green chile peppers (i use mild to medium spice, but if you like a lot of kick you can use the hot spiced.)
  • 15 oz. can black beans. rinsed and drained
  • 9 oz frozen whole corn kernels, thawed and drained
  • One sweet potato baked w/ skin, chopped
  • One baked potato w/ skin, chopped
  • 1/2 tsp ground cumin
  • 1/4 tsp red chili pepper
  • 1/2 tsp cilantro
  • 1/4 tsp sea salt
Heat olive oil in a large skillet over medium heat and brown chicken breasts.  Add tomatoes with green chile peppers, beans and corn.  Lower heat to a simmer and cook for 25 - 30 minutes until the chicken is fully cooked.  And in potato, sweet potato, ground cumin, red pepper, cilantro and salt.  Reduce heat to lowest temp and let the spices cook into the veggies and chicken, about 5 minutes or less.  

Serve warm.  Can top with light sour cream, unsweetened greek yogurt for additional protein, and /or sliced avocado.

Left overs are even more flavorful, so make sure there is enough to have left overs.

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