Healthy Hamburger Masterpiece

This is one of those meals where you start out making one thing and it doesnt turn out, so you throw it all together and call it a dinner masterpiece! BAM! Healthy Hamburger Masterpiece!

Ingredients
1lb grass fed beef browned
1/2 yellow onion chopped
1 clove chopped garlic or minced garlic
1 whole baked spaghetti squash
1/2 can organic tomato sauce
20 brussel sprouts sliced
2T oil

Cut the spaghetti squash in 1/2, spritz with olive oil, sprinkle with a little salt of choice and pepper and place cut side down on a baking sheet in a 400 degree oven for about 40 min or until a knife goes through easily. Remove from oven and set aside while preparing the meat mixture.
While the spaghetti squash is baking, wash and slice your brussel sprouts and chop your onion and garlic. Heat 1T of oil in a skillet and sprinkle with salt to help it sweat- sautee the brussels, garlic and onion together until the onions are translucent.
Brown the beef and drain any access fat. Add the sauteed  brussels and onion. Add the tomato sauce. Scrape a fork through your spaghetti squash to pull the strands off. Add the spaghetti to the meat mixture. Toss.
I added fresh grated parmesean cheese to mine!

Best in health,

Carol Ann

Creator of My Healthy Friends Fitness Group

myhff.blogspot.com

https://www.facebook.com/groups/myhealthyfriendsfitness/

@MyHFFitness 

Easy Cheesy Egg Muffins

credit: http://www.popsugar.com/food/Easy-Egg-Cheese-Muffin-Recipe-37754806

INGREDIENTS

1 dozen eggs
1/2 teaspoon sea salt
Ghee or nonstick cooking spray, to coat pans
1 cup frozen or fresh spinach
1 heaping cup thinly sliced mushrooms or whatever veggies you like
1/4 cup thinly sliced green onion
1 1/2 to 2 cups shredded cheese (either cheddar or parmesan)* optional*

DIRECTIONS

1. Preheat the oven to 350°F. Crack eggs into a liquid measuring cup. Whisk the eggs and salt.
2. Grease a 12-cup muffin pan with ghee. Divide spinach, mushrooms, green onion, and cheese between each muffin cup, then carefully pour eggs over tops until muffin tins are almost full (leave 1/4-inch space).
3. Bake for 20-25 minutes or until a wooden pick inserted in the center of a muffin comes out clean. The egg muffins will look like soufflé when they come out of the oven, but they will sink after a few minutes. Let them rest in the muffin tin for a few minutes before using a rubber spatula to carefully remove each muffin.
4. Consume immediately or let cool and transfer to a resealable plastic bag. Refrigerate for up to a week or freeze for a month.

Paleo Basil Avocado Chicken Salad

credit:http://www.paleocupboard.com/basil-avocado-chicken-salad.html 

Ingredients:- 2 boneless, skinless chicken breasts (cooked and shredded)
- 1/2 cup fresh basil leaves, stems removed
- 2 small or 1 large ripe avocado, pits and skin removed
- 2 Tbsp. extra virgin olive oil
- 1/2 tsp. sea salt (or more to taste)
- 1/8 tsp. ground black pepper (or more to taste)

Equipment:- Food processor
- Stirring spoon
- Measuring cups and spoons
- Medium sized mixing bowl

Directions:1. Place the cooked shredded chicken in a medium sized mixing bowl.
2. Place the basil, avocado, olive oil, sea salt and ground black pepper in a food processor and blend until smooth. You may need to scrape the sides a couple times to incorporate.
3. Pour the avocado and basil mixture into the mixing bowl with the shredded chicken and toss well to coat. Taste and add additional sea salt and ground black pepper if desired. Keep in the fridge until ready to serve.

---

credit: http://www.health.com/health/recipe/0,,10000001540261,00.html

Home >> Food & Recipes >> Recipes >> Mexicali Chicken

Mexicali Chicken

Photo: Amy Kalyn Sims

Ingredients

• 1 tablespoon Dijon mustard
• 4 (4-ounce) skinless, boneless chicken breast halves
• 2 teaspoons olive oil
• 1/2 cup bottled salsa
• 2 tablespoons fresh lime juice
• 1/4 ripe avocado, cubed
• 2 tablespoons thinly sliced green onions (optional)

Preparation

1. Spread mustard over one side of chicken breasts. Heat oil in a large nonstick skillet over medium-high heat until hot. Add chicken breasts, with mustard side down; cook 4 minutes. Turn chicken over. Reduce heat to medium.

2. Combine salsa and lime juice; spoon over and around chicken. Simmer uncovered until chicken is cooked through and sauce thickens, 6-8 minutes.

3. Transfer chicken to serving plates. Cook the remaining pan juices in skillet over high heat until slightly reduced, about 30 seconds.

4. Spoon juices over the chicken; top with avocado. Garnish with green onions, if desired.

Shredded Chicken over Cole Slaw

This recipe is an easy one that can be tweaked to your personal taste, and leaves enough shredded chicken for leftovers!
Basic Ingredients:
6 boneless, skinless chicken breasts
1/2 packet low sodium taco seasoning
2 bags of raw cole slaw (Dole)
1/4 cup red wine vinegar
2T olive oil

Pour the cole slaw mix into a large bowl. Mix the vinegar and oil and pour over the top. Toss to coat well. Cover slaw and place in fridge for the day. Place the chicken in a crock pot. Sprinkle 1/2 packet low sodium taco season over the top (or whatever seasoning you prefer). Cook on low for 6 hours.

Remove the chicken from the crock pot and with 2 forks, shred the chicken by pulling it apart and "raking" it with the forks.
Scoop 1-2 cups of slaw onto a plate. Top with 4oz of shredded chicken. This is a basic recipe. You can add anything you like from here.

Best in health,

Carol Ann

Creator of My Healthy Friends Fitness Group

myhff.blogspot.com

https://www.facebook.com/groups/myhealthyfriendsfitness/

@MyHFFitness

credit: http://gutsybynature.com/2013/11/12/stuffed-winter-squash/

Stuffed Winter Squash

 

Author:

Jaime Hartman

Recipe type:Main

Serves:4

Prep time:5 mins

Cook time:1 hour

Total time:1 hour 5 mins

Save Print

 

Winter squash makes a great vessel for a mixture of ground meat and vegetables.

Ingredients

• 2 winter squashes such as red kuri, kabocha, carnival, or acorn
• 1 tablespoon coconut oil
• 1 small onion, chopped
• 1 clove of garlic, finely chopped
• 1 pound of ground beef (preferably grass fed)
• 1 cup spinach, washed and roughly chopped
• salt and pepper to taste
• ½ teaspoon dried rosemary
• ½ teaspoon dired thyme

Instructions

1. Preheat oven to 350 degrees.
2. Cut squashes in half and scoop out seeds. Place on baking sheet, cut side up, and roast in oven for 45 minutes or until flesh is very soft.
3. Melt coconut oil in skillet over medium heat and cook onions until slightly soft (about 5 minutes).
4. Add garlic and cook until fragrant (about 1 minute).
5. Add ground beef and cook until no longer pink. Add spinach and cook until spinach is wilted (just a minute or two will be enough).
6. Add salt and pepper to taste and herbs.
7. Remove squash from oven and divide meat and vegetable between four squash halves.
8. Return to oven and allow to roast for about 10 minutes so that flavors can blend together. Remove and allow to cool for 5 minutes before serving.

credit: http://www.popsugar.com/fitness/Vegan-Apple-Cranberry-Crisp-25713371

Apple Cranberry Crisp

Ingredients

3 medium to large crisp red apples, peeled and sliced
1 cup fresh cranberries
1/2 cup apple juice
1 1/2 teaspoon all-purpose flour
1 1/2 teaspoon pumpkin pie spice
2 cups granola

Directions

1. Preheat the oven to 350°F. Combine the apples and cranberries and pour into an eight- or nine-inch-square baking dish.
2. In a small bowl, whisk together the apple juice, flour, and pumpkin pie spice. Pour over the fruit. Sprinkle the granola evenly over the fruit and lightly press down.
3. Bake until hot and bubbly, 40 to 45 minutes. Serve warm.

credit: http://www.popsugar.com/fitness/Vegan-Sweet-Potato-Pie-Recipe-25841882

Vegan Sweet Potato Pie With Whipped Coconut Cream Frosting

Notes

Cook, cool, and peel the sweet potato before proceeding; I boiled mine until tender (about 25 minutes) but you could also roast them. Bake and cool the crust before you make the pie filling, and make the coconut cream after your pie has had time to cool; you'll need to refrigerate a can of full-fat coconut milk overnight. It helps to also chill the bowl you'll be whipping the cream in for a few minutes before you're ready to whip.

Ingredients

For the crust
1/2 cup pecans, coarsely chopped
1/2 cup rolled oats
1 cup whole wheat pastry flour
1/4 cup coconut oil
2 tablespoons maple syrup
For the filling
3 tablespoons cornstarch
3/4 cup packed dark brown sugar
2 sweet potatoes, cooked
3/4 cup unsweetened almond milk
1 teaspoon nutmeg
1 teaspoon cinnamon
1/2 teaspoon sea salt
For the coconut whipped cream
1 can chilled full-fat coconut milk (fat solids only)
2 teaspoons confectioners sugar or maple syrup
1/2 teaspoon vanilla extract

Directions

1. Add pecans and rolled oats to a blender and grind to a powder. Make sure you don't overblend — you may end up making a paste. Place flour in a medium-sized bowl and add pecan and oat mixture. Mix well.
2. Add the coconut oil and mix with a fork until it is thoroughly incorporated into the flour mixture.
3. Stir in the maple syrup; mix just enough to blend well and form a dough that will hold together when pressed.
4. Transfer mixture to a 9-inch pie pan and spread into an even thickness on the sides and bottom of the pan.
5. Poke holes in bottom and sides of the crust. Bake at 375 degrees for 20 to 25 minutes or until golden brown. Let the crust cool before filling.
6. While crust is baking, make the pie filling: in a large bowl, whisk together brown sugar and cornstarch until combined. Add sweet potato, almond milk, nutmeg, cinnamon, and salt and whisk until blended. Pour mixture into pre-baked pie crust.
7. Bake 1 hour or until edges are set and center slightly jiggles. Let cool on a wire rack at least 1 hour before serving.
8. Once pie has cooled, open the can of chilled coconut milk, turn upside down, and open. Pour out the liquid at the top; you'll use the cream part, not the liquid.
9. Gently pour the coconut fat into your chilled mixing bowl and whisk with a hand blender or standing mixer until whipped. Add confectioners sugar and vanilla or maple syrup and whip again until fully incorporated. Spread evenly onto pie and refrigerate.

Source: Calorie Count [5]

credit: http://kalynsprintablerecipes.blogspot.com/2009/08/broccoli-gratin-with-swiss-and-parmesan.html

credit: http://kalynsprintablerecipes.blogspot.com/2009/08/broccoli-gratin-with-swiss-and-parmesan.html

Broccoli Gratin with Swiss and Parmesan

(Makes 4-6 servings, recipe adapted slightly from A Pinch of Salt Lake.)

5-6 cups bite-size broccoli flowerets (about 1 lb.)
1 cup finely grated swiss cheese (about 2 oz.)
6 T mayo (I used 4 T light mayo and 2 T full-fat mayo)
1 T fresh squeezed lemon juice
1/2 tsp. Dijon mustard
fresh ground black pepper to taste
2 T finely chopped green onions
3 T finely grated Parmesan cheese

Preheat oven to 375F. Bring large pot of water to a boil while you trim broccoli and cut into small flowerets. (I leave on a fair amount of the stem, but if stems are thick I recommend peeling some of the stem with a vegetable peeler.) When water starts to boil, put broccoli in and cook not more than 1-2 minutes (just until the broccoli turns bright green.) Immediately dump broccoli into a colander placed in the sink and let drain well.

Spray a low-sided glass or crockery casserole dish with non-stick spray or olive oil. (I used a pan that was 9" X 13", but next time I might one slightly bigger.) Put broccoli in casserole dish, spreading out into close to a single layer.

Stir together mayo, lemon juice, Dijon mustard and black pepper, then mix in finely chopped green onion and finely grated swiss cheese. Spread mayo-cheese mixture over the top of broccoli (I used a rubber scraper to do this. This is not a sauce that will completely cover the broccoli, but a thin layer of cheese sauce on the top.) Sprinkle parmesan cheese over mayo-cheese mixture. (On Thanksgiving Day, this could be made ahead up to this point and kept in the refrigerator. Let come to room temperature before baking.)

Bake uncovered for 20-25 minutes, until cheese is melted and slightly browned on top. (I baked mine for 22 minutes and it was nicely browned.) Serve hot.

This printable recipe from KalynsKitchen.com.

credit: http://peaceloveandlowcarb.com/2012/03/chive-horseradish-cauliflower-mash.html

Chive-Horseradish Cauliflower Mash 

Even after living a low carb lifestyle for so long, I still miss potatoes almost daily.  Mashed potatoes are hard to re-create but I feel like this recipe does a pretty good job of curing my potato cravings.  This dish is very versatile and would go well with just about any protein you serve along side it.  Hope you enjoy!

 

INGREDIENTS

1 Medium Head of Cauliflower
3 Green Onions

1/2 Cup of Parmesan – Grated
2 Tbs. Butter
2 Tbs. Horseradish
1/3 Cup Sour Cream
2 Tbs. Minced Garlic
Kosher Salt and Pepper
(2 Tbs. Peace and Love)

DIRECTIONS 
Steam cauliflower in a covered pot in 1-2 inches of water – Steam until fork tender – About 15 minutes

Drain the water and leave the cauliflower in the hot pot.  This will help pull some of the excess moisture from the cauliflower.

Fork mash the cauliflower, add the rest of the ingredients, and mash until they are the consistency of mashed potatoes.

SERVE AND ENJOY!!

If made into 6 servings – 4 Grams of Net Carbs per Serving
If made into 8 servings – 3 Grams of Net Carbs per Serving

Shredded and Roasted Brussels Sprouts with Almonds and Parmesan

credit:http://kalynsprintablerecipes.blogspot.com/2009/11/shredded-and-roasted-brussels-sprouts.html

MONDAY, NOVEMBER 16, 2009

Shredded and Roasted Brussels Sprouts with Almonds and Parmesan

(Makes 2-3 servings, or an entire lunch for a hungry food blogger; recipe created by Kalyn with inspiration from lots of shredded brussels sprouts seen in other places.)

1 lb. brussels sprouts
1 1/2 T olive oil +plus about 1 tsp. for brushing roasting pan
1 tsp. balsamic vinegar
salt and fresh ground black pepper to taste
1-2 T coarsely grated Parmesan cheese
1-2 T toasted slivered almonds (could use other types of nuts as well)

Preheat oven to 400F/205C. Trim the stem end from brussels sprouts, then cut them crosswise into thin strips about 3/8 inch wide. (I used the food processor with a 6mm slicing blade, but some sprouts got sliced the wrong way and didn't separate, and next time I'd slice them crosswise with a knife.) Put shredded sprouts into a bowl. Whisk together the olive oil and balsamic vinegar, then toss the brussels sprouts with the oil-vinegar mixture and season with a generous amount of fresh ground black pepper and some salt.

Brush a roasting pan with 1 tsp. of olive oil and arrange the brussels sprouts on the pan in a single layer. Roast until the brussels sprouts are nicely browned on the edges and tender, about 25 minutes. I turned them about every 10 minutes.

During the last few minutes of roasting time, put almonds in a dry pan and toast 1-2 minutes, shaking the pan so they don't burn. Don't walk away because they go from nicely browned to burned in a few seconds.

Wipe out the bowl you used to toss the raw brussels sprouts in, and when they are cooked through and browned as much as you'd like, toss the hot sprouts with the coarsely grated Parmesan. Arrange on serving dish, sprinkle almonds over and serve.

(Normally a pound of vegetables will serve four people, but these shrink up a bit when they're roasting, so if you're serving more than 3 people I would double the recipe and roast on a large cookie sheet.)



This printable recipe from KalynsKitchen.com.

Pumpkin Chipotle Soup

 credit: http://www.ibreatheimhungry.com/2012/11/pumpkin-chipotle-soup.html

5.0 from 1 reviews

PUMPKIN CHIPOTLE SOUP

 

PRINT

Author: Mellissa Sevigny

Recipe type: Soups/stews

Cuisine: Soup

Serves: 6

INGREDIENTS

• 2 Tbsp olive oil
• ½ cup chopped onions
• 1 clove garlic, chopped
• 1 Tbsp chipotles in adobo sauce
• 1 tsp ground coriander
• 1 tsp ground cumin
• ⅛ tsp ground allspice
• 2 tsp granulated sugar substitute
• 2 cups pumpkin puree
• 32 oz chicken broth
• ½ cup heavy cream
• 2 tsp red wine vinegar
• salt and pepper to taste

Try an Easy Holiday Green Bean Casserole

INSTRUCTIONS

1. Heat olive oil in a medium saucepan. Saute onions and garlic for 3-4 minutes until translucent. Add chipotles, coriander, cumin, allspice, and sugar substitute to the pan and cook for another 2 minutes. Add the pumpkin puree and chicken broth to the pot and simmer for about 5 minutes.
2. Using an immersion blender, blend the soup in the pot until smooth (if you don't have one, add the soup to a traditional blender, blend and return to the pot when smooth). Add the heavy cream and red wine vinegar and simmer for another five minutes or so.
3. Taste, then season with salt and pepper as desired. Serve hot, garnished with sour cream (other optional garnishes shown: pepitas and cilantro).

NUTRITION INFORMATION

Calories: 138 Fat: 12g Carbohydrates: 6g net Protein: 2g

Butternut Squash & Cauliflower Casserole- A Delicious, Nutrition-packed Thanksgiving Side Dish

credit:http://asweetlife.org/recipes/butternut-squash-cauliflower-casserole-low-carb-gluten-free/

Butternut Squash & Cauliflower Casserole (low carb, gluten free)

Carolyn Ketchum | October 25, 2013 
Gluten Free, Low Carb, | Tags: Butternut squash, Cauliflower,Squash

3023.5k

It’s winter squash season and the markets abound with all sorts of acorn, butternut and other yummy squash varieties.  And they are wonderfully healthy, packed full of nutrients and antioxidents.  The only trouble is that they tend to have a fair amount of carbohydrates as well.  Combining them with lower carb vegetables, like cauliflower, lets you have your butternut and eat it too.  This recipe, made rich and flavorful with some Parmesan and dried thyme, is a perfect Thanksgiving side dish.  

Ingredients:

4 cups cubed butternut squash

1 large head cauliflower, cut into florets

4 cloves garlic

1 1/2 cups Parmesan cheese, divided

1/4 cup cream

3/4 tsp salt

1/2 tsp pepper

1/2 tsp dried thyme

Preparation:

In a large pot or vegetable steamer, steam squash, cauliflower and garlic cloves until tender, 5 to 7 minutes.  You may need to do this in batches, depending on the size of your pot.

Drain vegetables very well in a colander, shaking to remove any excess water, and then transfer half to a food processor.  Puree until smooth and transfer to a large bowl, then repeat with remaining vegetables.

Stir half of the Parmesan, the cream salt, pepper and dried thyme.  

Preheat oven to 350F.  Transfer pureed vegetables to a 3 to 4 quart glass or ceramic baking dish and spread out smoothly.  Top with remaining Parmesan and bake for 30 minutes. 

Turn broiler on high and broil 5 minutes to brown topping.  

Serve hot.

Serves: 12