RECIPES. Table of Contents: Breakfast.. 1 Soups 5 Salads... 6 Veggies...11 Main Dishes/Meats 12 Snacks 24 Desserts..27 Miscellaneous.28.

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1 RECIPES Table of Contents: Breakfast.. 1 Soups 5 Salads... 6 Veggies...11 Main Dishes/Meats 12 Snacks 24 Desserts..27 Miscellaneous.28 Breakfast Amy s Amazing Pancakes Yields 5 (4-5 ) pancakes 2 large eggs, separated ¼ teaspoon cream of tartar 2 Tablespoons unsweetened coconut or almond milk ¼ teaspoon vanilla ¼ teaspoon cinnamon 1 teaspoon stevia ¼ cup cauliflower, raw, finely chopped 1 ¼ teaspoons coconut oil, for frying 1. Separate yolks from whites placing whites in one bowl and yolks in another. 2. To the egg yolks, add coconut milk, vanilla, cinnamon, stevia, and finely chopped cauliflower. Mix well and set aside. 3. To the egg whites, add cream of tartar and beat several minutes on high until thick. 4. Gently fold together beaten egg whites and egg yolk mixture. 5. Coat griddle or fry pan with a tiny amount of coconut oil. Cook 1/5 of batter over medium heat. 6. Serve with zero calorie Walden Farms syrup. 7. Optional: Omit the vanilla and add one of the Capella Flavor Drops: French Vanilla, Hazelnut, Amaretto, Double Chocolate, or Cinnamon Danish Swirl! Or try a fruit flavor: Blueberry Pomegranate, Kiwi Strawberry, Harvest Berry, or Juicy Lemon with a few fresh berries! Nutritional information per pancake: Calories: 45 Fats: 4g Carbs: 1g

2 Berry Crepe Serves: 1 : ½ teaspoon olive or coconut oil 2 eggs, beaten ½ teaspoon vanilla 1 pinch salt 1 Tablespoon whipped cream cheese 1/4 cup sliced strawberries 1/4 cup Walden Farms maple syrup 1/8 cup blueberries for garnish (optional) : Heat a crepe pan or small frying pan on medium heat with oil. In a bowl, beat eggs, then add vanilla and salt. Pour mixture into pan and gently rock so that mixture reaches edge of pan and is in a circular shape. Once egg becomes loose in pan and is lightly browned underneath, flip it over and cook just until lightly browned on other side. Place egg crepe on plate; spread with whipped cream cheese, drizzle with syrup, and sprinkle with sliced strawberries. Gently roll up and drizzle with additional syrup. Microwave for an additional few seconds if desired. Garnish with blueberries if desired. Nutritional Information per Serving: Calories: 203 (213 with blueberries) Fats: 14.5g Carbs: 5g (7.5g with blueberries) Egg and Veggie Muffins Yield: 6 muffins 6 large eggs 1/2 red bell pepper, finely chopped 1/8 cup shredded cheese sprinkle of salt and pepper 1. Preheat oven to 350 degrees F. 2. Line muffin tins with paper liners or grease lightly. 3. Beat the eggs. Add the bell pepper, veggie shreds, and seasonings 4. Fill 6 muffin tins. 5. Bake for minutes, or until the egg is fully set. Nutritional Information per serving:

3 Calories: 87 Fats: 5.9g Carbs: 0.3g Guilt Free Pancakes! These almost carb-free "pancakes" need to be made the day before you wish to serve them to allow the texture to become soft and chewy. Yield: 10 servings : 3 eggs, separated 3 Tablespoons cream cheese 1 packet (1 g) artificial sweetener 1/4 teaspoon cream of tartar : 1. Preheat oven to 300 degrees. Spray 2 cookie sheets with cooking spray. 2. Separate eggs making sure there is no yolk in the whites. 3. Mix together egg yolks, cream cheese, and sweetener until smooth. 4. In another bowl, add cream of tartar to the whites and beat on high till fluffy and nice peaks form. 5. Very carefully fold egg yolk mixture into egg whites until mixed, preserving fluffiness of egg whites as much as possible. 6. Scoop mixture into 10 even rounds on cookie sheets (roughly 3/4 inch thick and 4-5 inches across). 7. Bake on middle rack of oven somewhere around 1/2 hour, give or take. Pancakes should be golden brown, the color of a hamburger bun. 8. Remove from pans; cool on rack or cutting board. Once completely cool, seal in a storage bag or plastic container overnight. 9. Serve the following day with a small serving of fruit, or warmed slightly in the microwave with Walden Farms Calorie Free Pancake Syrup.* Calories: 30 Fats: 2g Carbs: 0.2g There are recipes online to make your own sugar-free low-carb maple syrup such as the one at: Mini Tuna Quiches Make these on the weekend, and you have a quick breakfast all week long! Yield: 6 servings 6.4 ounce foil pouch Starkist Chunk Lite tuna 1/4 cup chopped onion 1/4 cup diced celery 2 Tablespoons finely chopped green pepper 2 Tablespoons finely chopped red pepper 3 Tablespoons cream cheese

4 2 large eggs 3/4 cup (3 ounces) shredded cheddar 1/4 teaspoon Mrs. Dash - Onion & Herb 1 teaspoon baking powder Preheat oven to 350 degrees. Spray 6 muffin cups with cooking spray. In bowl with fork, mix all ingredients together well. Spoon into muffin cups. Bake for 35 minutes or until knife inserted in center comes out clean. Calories: 132 Fats: 6.8g Carbs: 3g Spinach & Egg Pie (with or without crust) 8 servings for crust: 1 1/2 cups almond flour 1/4 teaspoon baking soda 1/4 teaspoon fine sea salt 1/4 cup coconut oil 1 tablespoon water for filling: 1/2 pound fresh spinach, washed and patted dry 2 eggs (no egg substitute) 1/2 cup full-fat sour cream 1/4 cup finely chopped mushrooms 1 Tablespoon shredded mozzarella cheese : 1. Preheat oven to 350 F. (If crust is omitted, spray pie plate with cooking spray and skip step 2.) 2. In a bowl, whisk together the almond flour, baking soda, and salt, breaking apart lumps. Add the oil and water; combine with a spoon. Put the dough on a work surface. Knead the dough until well combined with your hands. Press dough into a 9 inch pie plate. Be sure to press it all the way up the sides and evenly throughout the pan. Put pie plate on a baking sheet and bake it for 10 minutes. Remove pan from oven. 3. Coarsely chop spinach and spread over crust. Break eggs over spinach; cover with sour cream. Combine mushrooms and shredded mozzarella and sprinkle over top. Return pie plate to oven and bake until eggs are set (15-20 minutes). Nutritional Information per serving: Calories: 236 (without crust: 57) Fats: 21.5g (without crust: 4g) Carbs: 6.3g (without crust: 1.8g)

5 Soups Creamy Cauliflower Soup Yield: 6 servings (about 1 ½ cup each) 6 cups water 1 large head cauliflower, chopped 1/4 teaspoon refrigerated minced garlic 1/4 teaspoon nutmeg 1/4 teaspoon pepper 1/2 teaspoon salt 2 stalks green onion, chopped 1. Bring water to boil. Add cauliflower, garlic, nutmeg, pepper, and salt. Reduce heat, cover, and simmer for 20 minutes till cauliflower is tender. 2. Puree cauliflower soup in blender or food processor. Stir in green onion. Serve. Calories: 33 Fats: 0g Carbs: 8g Sausage Shrimp Gumbo Yield: Approximately 12 1-cup servings 1 14-ounce Jennie O Harwood Smoked Turkey Sausage, sliced 1 16-ounce package frozen cooked shrimp, tail off, thawed 1 32-ounces box or can chicken broth 2 8-ounce cans (or 1 15-ounce can) tomato sauce 1 medium onion, chopped 1 medium green bell pepper, chopped 1 16-ounce bag frozen okra 1/2 teaspoon dried basil 2 teaspoons dried thyme 2 teaspoons old bay seasoning Pepper to taste 1. Add the broth to a large pot and bring to a boil. 2. Add the tomato sauce, chopped veggies, okra, and spices. 3. Bring to a boil, then reduce to a simmer. Simmer until the veggies are cooked, then add the sausage and shrimp and simmer till warmed through. Calories: 115 Fats: 3.3g Carbs: 8.6g

6 Turkey And Faux Rice Soup Yield: 6 servings (about 1 ½ cup each) 1/2 cup "riced" cauliflower 2 teaspoons olive oil 3 celery stalks, chopped small 1 small onion, diced 1 teaspoon dried sage 6 cups chicken broth 2 cups finely chopped cabbage 2 cups cooked turkey, cut small 1/4 cup chopped parsley 1 Tablespoon balsamic vinegar pepper to taste 1. Chop cauliflower (to resemble rice) in food processor. 2. In large soup pot over medium heat, add olive oil, celery, onion, and sage, cooking until celery and onions are softened, about 4 or 5 minutes. 3. Add chicken stock and cabbage; stir. Turn heat down to low. Cover pot loosely and simmer for 25 to 30 minutes or until cabbage is soft. 4. Add turkey, cauliflower, and parsley. Simmer very slowly (no bubbles), uncovered, for an additional 10 to 15 minutes. 5. Remove from heat and stir in balsamic vinegar. Adjust seasonings, adding more balsamic vinegar and pepper as desired. Calories: 117 Fats: 4g Carbs: 4.5g Salads Asian Bean Sprout Salad 4 servings (Approx. 3/4 cup each) : 2 cups bean sprouts 1/4 cup chopped green pepper 1/4 cup chopped celery 1/2 cup sliced cucumber 1 clove garlic, minced 2 Tablespoons olive oil 2 Tablespoons vinegar 1 Tablespoon soy sauce

7 1 packet sugar substitute 1 Tablespoon sesame seeds : 1. In large bowl, combine sprouts, green pepper, celery, and cucumber. 2. In small bowl, thoroughly mix garlic, oil, vinegar, soy sauce, sugar substitute, and sesame seeds. 3. Chill each bowl separately for at least one hour. Combine and serve. Nutritional Information per serving: Calories: 97 Fats: 7.9g Carbs: 5.2g Tofu BLT Salad Yield: approximately 8 1-cup servings : 1 package firm or extra firm Silken tofu, cut into small pieces 12 slices Louis Rich turkey bacon, cooked and crumbled 3 medium size tomatoes, chopped 1/8 teaspoon dried minced garlic 2 Tablespoons chopped scallion greens 1/8 teaspoon pepper 1/4 cup Kraft Light mayo 1/8 cup non-dairy sour cream 5 cups romaine lettuce, torn into bite sized pieces : 1. Mix all ingredients except lettuce. 2. Fold in lettuce. Chill. Calories: 121 Fats: 8g Carbs: 6.2g Brent's Stir Fry Chicken Salad Servings: 4 (Approx. 4 ½ cups each) : 1 1/2 lbs boneless chicken breasts, sliced into strips 2 teaspoons lemon juice 2 tablespoons low sodium soy sauce 3 tablespoons olive or coconut oil 1 teaspoon ground ginger 1 teaspoon garlic powder 1 medium onion, chopped

8 1 teaspoon salt 1 teaspoon ground black pepper 1 medium green bell pepper, sliced into strips 1 medium red bell pepper, sliced into strips 12 cups lettuce : At least 1 hour before cooking, rinse chicken and place in a bowl. Add lemon juice and soy sauce. Cover and leave sit or refrigerate overnight. Heat oil in a fry pan, then sauté ginger, garlic, and onion. Add the marinated chicken, and then stir fry for 3 to 5 minutes. Add the salt and ground black pepper and continue to stir fry. Add red and green peppers; cook for 4 to 5 minutes more. Place 3 cups lettuce each in 4 bowls. Divide chicken mixture into 4 portions, placing over lettuce and allowing liquid to serve as the dressing. Calories: 301 Fats: 11.8g Carbs: 7.8g Broccoli Cauliflower Salad Yield: approximately 20 1/2 cup servings - salad: 1 bunch broccoli, cut into bite-sized pieces 1 small head cauliflower, cut into bite-sized pieces 6 slices Louis Rich turkey bacon, cooked and crumbled 3/4 cup celery, chopped 1/2 bunch green onion, chopped 1/2 cup slivered almonds - dressing: 1 cup Miracle Whip Light 12 packets Sweet 'n Low 1 Tablespoon vinegar : 1. Stir dressing ingredients together, and combine with salad ingredients. 2. Serve chilled. Calories: 60 Fats: 3.6g Carbs: 5.7g

9 Chicken Strawberry Spinach Salad Yield: 4 servings (Approx. 1 3/4 cups) 8 ounces fresh strawberries, hulled and sliced 2 Tablespoons balsamic vinegar 2 Tablespoons stevia 1/4 teaspoon pepper 3 ounces baby spinach (about 3 cups) 12 ounces cooked chicken breasts, diced 4 strips bacon, cooked and broken into small pieces 2 hard-boiled eggs, chopped 1/4 cup slivered almonds 1. Combine vinegar, stevia, and pepper in a glass bowl. Add sliced strawberries and stir gently. Cover and let sit at room temperature at least 1 hour or refrigerate overnight. 2. Just before serving, combine spinach, chicken, bacon, and hard boiled eggs. Gently stir in strawberry mixture. Sprinkle almonds over top. Serve. Calories: 273 Fats: 13.2g Carbs: 10.7g Cucumber Dill Salad Servings: 8 : 3 medium cucumbers, peeled and cut or sliced 1 small white onion, sliced 2 teaspoons salt 2 tablespoons stevia 3/4 cup Miracle Whip Light fresh dill, to taste : Place cucumbers and onion in bowl and sprinkle with salt; set aside for 15 minutes. Add stevia, Miracle Whip, and fresh dill and toss. Chill in refrigerator 1/2 hour and serve. Serving Size: Approx. 3/4 cup Calories: 50 Fats: 2.4g Carbs: 7.9g

10 Faux Potato Salad Servings: 12 (serving size about 1/3 cup) : 2 10-ounce bags frozen cauliflower 1/4 cup chopped red onion 1 stalk celery, chopped 3 hard-boiled eggs, diced 2/3 cup Hellman's Light Mayo 1 heaping Tablespoon dill relish 1 teaspoon dill mustard : Partially cook cauliflower to desired doneness; chop into bite sized pieces. Add onion, celery, and eggs. Mix together mayo, relish, and mustard; add to cauliflower mixture and stir till blended. Calories: 64 Fats: 5.3g Carbs: 5.2g Fresh Tomato Salad Servings: 8 (approx. 1 cup each) : 6 ripe medium-size tomatoes, chopped and seeds removed 1 medium-size red onion, chopped 1 medium-size cucumber, chopped 1 medium-size red bell pepper, chopped 1 medium-size stalk celery 1 Tablespoon dried parsley 1 Tablespoon dried chives 1/2 teaspoon dried minced garlic 1/4 cup raspberry flavored red wine vinegar 1/4 cup olive oil 2 packets zero calorie artificial sweetener : Combine all ingredients. Place in covered glass bowl and refrigerate overnight. Calories: 97 Fats: 7.3g Carbs: 8g

11 Italian Garden Produce Salad Yield: 6 servings 2 1/2 cups romaine lettuce, torn into bite size pieces 1 cup spinach (or 1 more cup lettuce), torn into bite size pieces 1/4 cup green onion, chopped 1/2 green pepper, chopped 1/2 red pepper, chopped cherry tomatoes or 1 cup chopped tomatoes 1/4 cup olive oil 1/4 cup balsamic vinegar 2 Tablespoons chopped fresh basil 2 Tablespoons lemon juice Salt and pepper to taste In large bowl, combine lettuce, spinach, onion, peppers, and tomatoes. Whisk together oil, vinegar, basil, lemon juice, and salt and pepper. Pour over lettuce mixture and toss. Serve immediately. Serving Size: Approx. 1 cup Calories: 98 Fats: 9g Carbs: 4g Veggies Oven Roasted Veggies This recipe is a great way to get a healthy dose of vegetables and healthy fat! 5 servings (approximately 1 cup each) : 1 8-ounce package mushrooms, sliced 1 small onion, chopped 1 cup peppers, any color, chopped 1/4 head cabbage (about 8 ounces), chopped 2 eggs, beaten 2 Tablespoons coconut oil favorite veggie seasoning (such as Morton's Nature's Seasons) : 1. Preheat oven to 425 degrees. 2. Mix veggies together in bowl. Mix eggs, oil, and seasoning. Toss with veggies. Spread on baking sheet. 3. Bake at 425 degrees for minutes or till desired doneness.

12 Nutritional Information per serving: Calories: 110 Fats: 7.9g Carbs: 7.8g Slow Cooker Green Beans Yield: 6 (3/4 cup) servings 4 cups frozen green beans, unthawed 1/4 cup diced yellow onion 1/4 cup diced red bell pepper 1/4 cup apple cider vinegar 2 packets (Tablespoons) stevia 1/8 teaspoon pepper 1 Tablespoon butter 1. Mix beans, onion, red pepper, vinegar, stevia, and pepper in slow cooker. Cook on low 5 hours. 2. Stir in butter. Serve. Calories: 51 Fats: 2g Carbs: 6g Main Dishes/Meats Asian Style Pork Yield: 4 servings (approximately 1 cup each) 1 teaspoon olive oil 1/2 cup chopped onion 1 1/2 cup pork loin roast pieces 1 1/2 cup fat free chicken broth 1/2 chopped celery 1 cup sliced mushrooms 1 cup bean sprouts 2 Tablespoons almond flour 1 packet stevia salt and pepper to taste 2 Tablespoons teriyaki sauce 2 Tablespoons water, as needed to thicken :

13 Sauté onion in oil. Add pork, broth, celery, and mushrooms; simmer 5 minutes. Turn heat to low and add bean sprouts. In small bowl combine almond flour, stevia, salt, pepper, teriyaki sauce, and water. Add to pork mixture and heat on medium heat till thickened. Nutritional Information per serving: Calories: 248 Fats: 12g Carbs: 6.5g Asian Tofu Servings: 3 : 2 packages firm or extra firm tofu 1/2 cup celery, diced 1/2 cup mushrooms, sliced 1 Tablespoon low sodium teriyaki sauce 1 Tablespoon toasted sesame seeds 1/2 teaspoon dried thyme leaves : Pat tofu with paper towels to absorb extra moisture. Spray medium sized fry pan with cooking spray. Heat over medium low heat. Add tofu and warm for 1 minute. Combine remaining ingredients; pour over tofu. Sauté 3-4 minutes. Can be served warm or cold. Serving size: 1 ½ cups Calories: 204 Fats: 11.6g Carbs: 6.7g Blackened Chicken Original Recipe Yield: 2 servings 1/2 teaspoon paprika 1/8 teaspoon salt 1/4 teaspoon cayenne pepper 1/4 teaspoon ground cumin 1/4 teaspoon dried thyme 1/8 teaspoon ground white pepper 1/8 teaspoon onion powder

14 2 skinless, boneless chicken breast halves 1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet. Heat a cast iron skillet over high heat for 5 minutes until it is smoking hot. 2. Mix together the paprika, salt, cayenne, cumin, thyme, white pepper, and onion powder. Oil the chicken breasts with cooking spray on both sides, then coat the chicken breasts evenly with the spice mixture. 3. Place the chicken in the hot pan, and cook for 1 minute. Turn, and cook 1 minute on other side. Place the breasts on the prepared baking sheet. 4. Bake in the preheated oven about 5-10 minutes or until no longer pink in the center and the juices run clear. Nutritional Information per chicken breast: Calories: 135 Fats: 3g Carbs: 0.9g Beef and Faux Rice Casserole Yield: 4 servings 1/2 cup chopped cooked cauliflower 1 pound ground round 1/2 cup chopped onion 1 cup sliced celery 1/4 cup diced green pepper 1 can (14.5 oz.) diced tomatoes, drained 2 teaspoons chili powder 1 teaspoon (low sodium) teriyaki sauce 1. Preheat oven to 325 degrees F. 2. Chop cauliflower (to resemble rice) in food processor. Put in covered casserole dish with 1 teaspoon (or so) water and microwave on high 3-4 minutes till done. Set aside. 3. In skillet, combine ground round, onion, celery, and green pepper. Sauté till beef is browned and veggies are cooked. Drain fat. 4. Stir in tomatoes, chili powder, and teriyaki sauce; bring to a boil. Add cauliflower and pour mixture into a 2 quart casserole dish; cover. 5. Bake until heated through (about 30 minutes). Nutritional Information per serving (about 1 ¼ cups): Calories: 178 Carbs: 8g Fats: 4.9g Broccoli Beef Stir Fry Yield: 2 servings (Approx. 1 1/2 cup each) :

15 1/2 Tablespoon coconut oil 2 cups broccoli, partially cooked 1/2 cup onion, coarsely chopped 6 ounces boneless sirloin steak strips 1 1/2 Tablespoons chicken or beef broth 1 Tablespoon low sodium soy sauce 1/2 teaspoon almond flour 1/4 teaspoon sugar substitute : 1. Heat the oil in a wok or skillet; add the broccoli and onion. Cook, stirring quickly until broccoli is crisp tender and onion is browned. 2. Stir in beef strips and cook till desired doneness. 3. Combine remaining ingredients in small bowl till blended. Add to beef mixture stirring constantly till sauce is thickened, 2-3 minutes. Calories: 263 Fat: 15.2g Carbs: 11.6g Cauliflower Crust Pepperoni Pizza 2 servings : 1 cup "riced" cauliflower, cooked 1 cup shredded mozzarella cheese 1 egg, beaten 1 teaspoon dried oregano 1/2 teaspoon crushed garlic 1/2 teaspoon garlic salt pizza sauce 17 slices Hormel Turkey Pepperoni : 1. To "rice" cauliflower, cut into chunks about 1/3 of a large head of cauliflower. Pulse in food processor (or grate) till it looks like small grains of rice. Microwave in covered bowl about 3 minutes (without water). Strain excess moisture from the cooked cauliflower. 2. Preheat oven to 450 degrees. Spray cookie sheet with non-stick cooking spray. 3. In bowl, stir together cauliflower, 3/4 cup shredded mozzarella, and egg. Add spices and stir. Pat mixture onto cookie sheet into a 9" round. 4. Bake 15 minutes. Remove from oven. 5. Top with sauce, pepperoni, and remaining 1/4 cup shredded cheese. Broil on high 3-4 minutes. Nutritional Information per serving (1/2 of pizza): Calories: 358 Fats: 24.9g Carbs: 8g

16 Cheeseburger Casserole Yield: 4 servings 1 pound 90% lean ground sirloin 1 cup shredded cheddar cheese 6 slices bacon, cooked and crumbled 1 small tomato, seeded and chopped 1/2 small onion, chopped 2 large dill pickles, chopped Preheat oven to 350 degrees. Brown ground round/sirloin and drain fat. Stir in remaining ingredients. Place in casserole dish sprayed with cooking spray and bake for minutes until heated through. Serve with Reduced Sugar Heinz Ketchup or similar low/no carb catsup and shredded lettuce if desired. (Be sure to add in the nutritional values of the lettuce and catsup.) Serving size: approx. 1 1/3 cups Calories: 386 Fats: 27.6g Carbs: 2.3g Chicken Veggie Meatloaf 8 servings 2 16-ounce packages frozen ground chicken, thawed 1 8-ounce package mushrooms, chopped 1 small green pepper, chopped 1 small onion, chopped 2-3 teaspoons dried seasoning(s) of your choice (such as Morton Nature's Seasons) Lawry's Seasoned Salt, optional 1. Preheat an oven to 350 degrees F. 2. Combine chicken, veggies, and dried seasoning(s). Place in loaf pan. Sprinkle top with seasoned salt for color if desired. 3. Bake 1 hour. 4. Remove meat immediately from pan, cut into 8 slices, and serve. Nutritional Information per serving: Calories: 154 Fats: 8.2g Carbs: 2.2g Coconut Curry Chicken

17 Yield: 4 servings 1 small onion, chopped 4 boneless, skinless chicken breasts (about 4 ounces each) 1 cup unsweetened light coconut milk 4 teaspoons curry powder 1 chicken bouillon cube 1/4 teaspoon minced garlic 1/4 teaspoon pepper 2 cups cauliflower, riced 1 stalk green onion, thinly sliced 1. Place chopped onion in 3-4 quart slow cooker. 2. Brown chicken on both sides in skillet coated with cooking spray. Place in slow cooker. 3. Combine coconut milk, curry, bouillon, garlic, and pepper in small bowl. Pour over chicken. 4. Cover and cook on low for 5-6 hours or until meat is tender minutes before serving, place 2 cups "riced" cauliflower (food processed to rice sized pieces) in covered bowl with 1 Tablespoon water. Microwave on high 5-6 minutes or till done. 6. Serve chicken over riced cauliflower. Garnish with green onion. Calories: 98 Fats: 5g Carbs: 8g Confetti Meatloaf Yield: 6 servings 1 pound ground beef (85% lean) 1 cup packed chopped spinach leaves 1/2 cup shredded mozzarella 1/4 cup red bell pepper, diced 1/4 cup orange bell pepper, diced 1/4 cup yellow bell pepper, diced 1/2 cup shredded unpeeled zucchini 1/4 cup oil-packed sun-dried tomatoes, patted dry and finely diced 1/4 cup celery, finely diced 2 green onions, sliced thinly 1/2 teaspoon dried minced garlic (or 1 fresh clove) 2 Tablespoons tomato paste 2 teaspoons Worcestershire sauce 1 teaspoon dried oregano 1/2 teaspoon dried thyme 1/2 teaspoon black pepper 2 large eggs, beaten 1. Preheat oven to 350 degrees F. Line baking sheet with aluminum foil; spray with oil spray.

18 2. Mix all ingredients. Place on prepared baking sheet and shape into 2 inch thick loaf. 3. Bake for 55 minutes or until internal temperature is 160 degrees F. Calories: 228 Fats: 12.5g Carbs: 7.4g Garlic Salmon Yield: 6 4-ounce servings 1 1/2 pounds salmon fillet salt and pepper to taste 3 cloves garlic, minced 1 teaspoon dried dill 5 slices lemon 2 green onions, chopped 1. Preheat oven to 450 degrees F. Spray two large pieces of aluminum foil with cooking spray. 2. Place salmon fillet on top of one piece of foil. Sprinkle salmon with salt, pepper, garlic, and dill. Arrange lemon slices on top of fillet. Sprinkle fillet with chopped onions. 3. Cover salmon with second piece of foil and pinch foil together to tightly seal. Place on a baking sheet or in a large baking dish. 4. Bake in preheated oven for 20 to 25 minutes until salmon flakes easily. Discard lemon. Nutritional Information per serving: Calories: 184 Fats: 9g Carbs: 1 g Grey Poupon Chicken Yield: 6 servings 6 boneless, skinless chicken breasts (about 8 ounces each) 3 tablespoons Grey Poupon Country Dijon mustard 2 tablespoons low-sodium soy sauce 1/2 teaspoon pepper, divided 1 medium red onion, cut into wedges 1/2 teaspoon dried ground thyme 1/2 teaspoon dried sage 2 tablespoons olive oil 1. Heat oven to 400 F. 2. Pat the chicken dry with paper towels. Combine the mustard, soy sauce, and 1/4 teaspoon pepper in a large bowl. Add the chicken and stir to coat. 3. Combine the onion, thyme, sage, oil, and 1/4 teaspoon pepper in a roasting pan.

19 4. Nestle the chicken among the onion and spices. Roast until the chicken is cooked through and the onion is tender, 45 to 50 minutes. 5. Divide the chicken and onion among 6 individual plates. Calories: 288 Fats: 9.8g Carbs: 1.7g Jamaican Slow Cooker Rump Roast Yield: 16 (3 oz.) servings 3 pounds rump roast of beef 1/2 cup chopped onion 1 clove garlic, finely chopped 1/2 teaspoon dried basil ounce can tomatoes with liquid 1/2 teaspoon ground ginger : Simmer all ingredients in a slow cooker on High setting for 3 to 4 hours, or on Low setting for 8 to 9 hours or until fully done. Nutritional Information per serving: Calories: 190 Fats: 6.9g Carbs: 1.8g Kelly s Sausage Pesto Bake Yields 6 servings (about 1 cup each) 1 16-ounce package Butterball Turkey Breakfast Sausage, cooked and drained 1/2 cup pesto 1 16-ounce package frozen cauliflower florets, cooked just till tender and cut into small bite-sized pieces 1 roasted red pepper (from a jar), chopped 8 ounces shredded mozzarella cheese, divided 1. Preheat oven to 350 degrees F. Lightly grease a 2-quart casserole dish. 2. Stir pesto into prepared sausage. Add cauliflower, roasted red pepper, and 1 ½ cups shredded cheese. 3. Pour into prepared casserole dish. 4. Bake in preheated oven 20 minutes. Remove from oven. Sprinkle remaining ½ cup cheese over top and bake 10 minutes longer. Nutritional Information per serving:

20 Calories: 351 Fats: 27.7g Carbs: 7.5g Portobello Mushroom Pizza Yield 1 serving 1 Portobello mushroom (about 3 oz.) garlic oil spray 1 Tablespoon Walden Farms Tomato & Basil Pasta Sauce 3 slices turkey pepperoni 2 Tablespoons shredded mozzarella cheese 1. Preheat oven to 425 degrees F. Line a baking sheet with foil. 2. Remove stem from mushroom and wipe clean with damp paper towel. Spray both sides of mushroom with garlic spray and place on baking sheet. 3. Bake 30 minutes, or until fork tender, turning once halfway through cooking time. Increase heat to broil. 4. Top concave side with pasta sauce, turkey pepperoni, and cheese. 5. Place under broiler for 1 minute or until cheese melts and bubbles. Nutritional Information: Calories: 80 Fats: 3.6g Carbs: 3.8g Salmon Tuna Casserole 4 servings (approximately 3/4 cup each) : 1 6-ounce can salmon, drained 1 6-ounce can tuna in water, drained 3 ounces shredded cheddar cheese 3 eggs 1 cup fresh mushrooms, chopped 1/4 cup green pepper, chopped 1/4 teaspoon celery seed 1 teaspoon onion flakes 3 tablespoons roasted red pepper, chopped : 1. Preheat oven to 350 degrees. Spray a 1 quart baking dish with cooking spray. 2. Mix all ingredients with fork. Put in baking dish. Sprinkle paprika or seafood seasoning over top. 3. Bake minutes at 350 degrees. Nutritional Information per serving:

21 Calories: 242 Fats: 11.5g Carbs: 1.9g Slow Cooker Chicken Barbeque Yield: approximately 12 1-cup servings : 10 frozen chicken breasts (approximately 40 ounces total) 1 medium onion, chopped 1 bottle Walden Farms Thick & Spicy Barbecue Sauce 1 bottle Walden Farms Sugar Free Italian Dressing 2 Tablespoons Worcestershire sauce : 1. Place chicken and onion in a slow cooker. In a bowl, mix the barbecue sauce, Italian salad dressing, and Worcestershire sauce. Pour over the chicken. 2. Cover and cook 3 to 4 hours on High or 6 to 8 hours on Low. 3. Shred and serve wrapped in lettuce. Calories: 200 Fats: 2.7g Carbs: 1.4g Slow Cooker Chicken Cacciatore Yield: approximately 8 1-cup servings : 4 cups chicken breast, cut up 1 15-ounce can of diced tomatoes, undrained 1 medium onion, diced 1 medium green pepper, diced 8 ounces mushrooms, sliced 1 Tablespoon dried minced garlic 1 Tablespoon dried Italian herbs 1 teaspoon red pepper flakes : Place cut up chicken in slow cooker. Cover with undrained can of diced tomatoes, diced onion, diced green pepper, sliced mushrooms, minced garlic, Italian herbs, and red pepper flakes to taste. Cook on low 6-8 hours until falling apart. Serve over Faux Rice if desired. Faux Rice Calories: 150 Fats: 2.7g Carbs: 7.6g

22 Chop 1/2 head cauliflower (to resemble rice) in food processor. Put in covered casserole dish with 2 tablespoons (or so) water and microwave on high 6-8 minutes or till done. Nutritional Information Per Serving (approximately 6 1/2-cup servings): Calories: 12 Fats: 0g Carbs: 2.5g Smoked Salmon Rolls Yield: 2 servings 1 cup smoked salmon (or trout if preferred) 1 Tablespoon Miracle Whip Light or Hellman's Light Mayonnaise 1 green onion, thinly sliced 2 sheets nori (Asian food section of grocery store) 1/4 cucumber, chopped 1 Tablespoon toasted sesame seeds 1. To toast sesame seeds, place on a baking sheet in a 275ºF oven until golden and fragrant, about 5 minutes. 2. Combine salmon with the mayonnaise and green onion. Lay out one sheet of nori lengthwise on a flat surface. Place 1/2 of the salmon mixture 1-inch from the edge. Lay half the cucumber evenly beside the salmon. Sprinkle with half the sesame seeds. Roll up tightly. Repeat with the remaining ingredients. 3. Cut each roll into 6 pieces. Calories: 141 Fats: 6.8g Carbs: 3.7g Steak and Egg Stuffed Tomatoes Yield: 4 servings 4 large tomatoes 1 teaspoon coconut oil 1 clove garlic, minced 1 small onion, finely chopped 3 ounces cooked steak, diced 1/2 teaspoon seasoning salt Dash of pepper 4 eggs Preheat oven to 400 degrees F. Wash tomatoes, slice off the tops and scoop out the insides. Place tomatoes on a pan, and bake for 5 minutes.

23 In a skillet, heat the oil over medium heat. Add garlic and onion. Sauté for 5 minutes, until mostly cooked. Add cooked steak, seasoning salt, and pepper and mix well. Turn oven to broil. Fill each tomato with the steak mixture, leaving about 1/2 inch of space at the top of each tomato. Crack an egg into each tomato. Place in the oven under broiler for 5 minutes. Remove from oven once the top has set for over easy eggs. For well-done eggs: change oven temperature back to 400 degrees F, and continue to bake for an additional 10 minutes. Calories: 157 Fats: 7.6g Carbs: 9.2g Stove Top Taco Casserole Yield: 4 servings (Approx. 1 cup) 1 pound 85% lean ground beef 1 packet dried taco seasoning 2 cups "riced" cauliflower 1/2 cup shredded salsa-jack cheese 1. Cook ground beef; drain fat. Add taco seasoning and water and prepare according to package directions. 2. Place 2 cups "riced" cauliflower (food processed to rice sized pieces) in covered bowl with 1 Tablespoon water. Microwave on high 5-6 minutes or till done. Add to taco beef. 3. Add cheese and heat till cheese is melted. Serve garnished with a bit of salsa and shredded lettuce if desired. Calories: 468 Fats: 27.4g Carbs: 9g Veggie Beef Stew Serves 6 : 2 pounds boneless beef chuck, cut into 1 inch cubes 1 Tablespoon garlic powder 3 cups beef stock 6 stalks celery, chopped 2 cups mushrooms, sliced 4 Tablespoons dried parsley 1 teaspoon dried thyme 2 cups broccoli, cut into florets

24 : Preheat broiler. Sprinkle garlic powder over beef cubes. Place on broiling rack in oven about 4 inches below broiling element for about 15 minutes till browned on all sides. Place beef in Dutch oven with remaining ingredients except broccoli and cover. Bring to a boil, reduce heat, and simmer about 1 1/4 hours till beef is tender. Add broccoli. Continue simmering 10 more minutes. Serve hot. Serving Size: approx. 2 ¼ cups Calories: Fats: 6.9g Carbs: 6.6g Veggie Turkey Ragu Yield: 8 (1 cup) servings 1 pound ground turkey breast 1 small diced yellow onion 1 diced green pepper 1/2 teaspoon pre-minced refrigerated garlic 1 28-ounce can crushed tomatoes 1 pound zucchini, yellow squash, and/or eggplant, cut into 1/2 inch chunks 8 ounces white mushrooms, halved 1/2 teaspoon black pepper 2 teaspoons dried oregano 1. Brown ground turkey, onion, and green pepper till liquid evaporates and turkey begins to brown. 2. Add garlic, tomatoes, zucchini combo, mushrooms, and pepper. Reduce heat and simmer uncovered, stirring occasionally 20 minutes. Stir in oregano and simmer till zucchini combo is softened; about 10 more minutes. Serve. Calories: 118 Fats: 3g Carbs: 11g Snacks Crunchy Kale Chips 4 1-cup servings 1 bunch kale

25 1 tablespoon coconut oil, melted 1 teaspoon sea salt or other seasoned salt (such as Morton Nature's Seasons) Other optional choice of seasonings to taste: crushed red pepper, chili powder, cumin, garlic 1. Preheat an oven to 350 degrees F. 2. Wash and thoroughly dry kale. Tear leaves away from stems; then tear each leaf into 6-8 pieces to yield about 4 cups. Place in bowl. Drizzle with coconut oil and toss. Spread leaves out on baking sheet. 3. Bake minutes until crisp and still green. 4. Sprinkle with choice of seasoning(s) and let them cool. Divide into 6 servings. Nutritional Information per 1 cup serving: Calories: 62 Fats: 4.1g Carbs: 6g Crunchy Taco Cheese Snacks 16 servings : 1 8-ounce package shredded Colby & Monterey Jack cheese 1/2 package powdered taco seasoning : Combine shredded cheese and taco seasoning. Divide cheese into 16 servings and drop onto baking sheet covered with parchment paper. Bake at 425 degrees for 10 minutes or until brown and desired level of crispiness. Nutritional Information per snack: Calories: 86 Fats: 7g Carbs: 0.1g Sandy's Southwest Celery Snackers Yield: 10 (1-stalk) servings 1/2 cup full-fat cream cheese, at room temperature 1/2 cup full-fat sour cream 2 heaping tablespoons taco seasoning 5 (or to taste) sliced jalapeno peppers (from a jar), optional 1 bunch celery (about 1 lb. or 10 stalks) 2-3 tablespoons salsa fresh cilantro

26 1. Mix cream cheese, sour cream, taco seasoning, and optional jalapenos. Place in sandwich size plastic bag. Cut off the corner of bag; squeeze mixture into hollows of celery, dividing quantity between 10 stalks. 2. Garnish with a small amount of salsa and cilantro. 3. Refrigerate until serving. Nutritional Information per 1 stalk serving: Calories: 70 Fats: 6.2g Carbs: 4.8g Spiced Almonds Servings: 32 (1/2 ounce, about almonds) : 1 16-ounce package raw almonds 1 teaspoon olive or coconut oil 2 teaspoons sesame oil 1 teaspoon crushed red pepper flakes (less if you don't like spicy!) 1 Tablespoon Worcestershire sauce 1 Tablespoon low sodium soy sauce 2 Tablespoons ground ginger (or to taste) 1 Tablespoon sea salt or kosher salt : Heat oven to 250 degrees. In sauté pan, combine olive or coconut oil, sesame oil, and crushed red pepper, and sauté on medium heat till pepper starts to give off an aroma. Add raw almonds; flip till coated with oil. Cook 5 minutes stirring frequently. Add Worcestershire sauce and soy sauce; flip again to coat. Cook approximately 1 minutes till liquid is reduced. Dump into bowl; sprinkle with ginger and salt and toss to coat. Spread nuts out on cookie sheet lined with parchment paper and bake in oven 20 minutes. Turn off oven and let nuts completely cool in oven. Calories: 88 Fats: 7.6g Carbs: 3.2g Tasty Baked Cauliflower Bites Yield: approximately 8 1/2 cup servings : 1 large head cauliflower Coconut oil cooking spray Salt (or favorite veggie seasoning)

27 : 1. Heat oven to 425 degrees F. Break cauliflower into small pieces. 2. Place in baking pan. Spray with cooking spray. Sprinkle with salt. 3. Roast in oven for 45 minutes to an hour, turning 3-4 times, until most of each piece is golden brown. Calories: 35 Fats: 0.5g Carbs: 5.8g Zucchini Chips Yield: 4 servings 2 medium zucchini 1 Tablespoon coconut oil 1/4 cup shredded parmesan cheese 1/4 cup almond flour 1/8 teaspoon kosher salt Freshly ground black pepper Preheat oven to 450 degrees. Coat a baking sheet with cooking spray. Slice the zucchini into 1/4" rounds. Combine the Veggie shreds, almond flour, salt, and some pepper in a small bowl. In a medium bowl, toss the zucchini with the oil. Dip each piece of zucchini into the Parmesan mixture, coating evenly. Place each piece in a single layer on the baking sheet. Bake for minutes and serve immediately. Calories: 110 Fats: 7.9g Carbs: 3.2g Desserts Creamy Gelatin Dessert Yield: 4 servings (approx. 1 1/2 cup each) 1 cup real dairy whipped topping 2 small boxes (4 serving size) sugar-free gelatin (your favorite flavor) 12 ounce can clear diet soda (such as 7-Up) 1. Make gelatin according to package directions. Stir in diet soda. Pour into bowl and refrigerate at least 1 1/2 hours. 2. Stir in non-dairy whipped topping; mix with mixer till thoroughly blended. Refrigerate until firm. Nutritional Information per 1 ½ cup serving: Calories: 69 Fats: 1g

28 Carbs: 2g Mock Root Beer Float 1 serving 1/4 carton French Vanilla AdvantEdge Carb Control Shake 4-6 ounces diet root beer Mix shake and soda to taste. Nutritional Information: Calories: 25 Fats: 0.6g Carbs: 0.8g Other variations: *French Vanilla shake and diet orange soda *Chocolate Fudge shake and diet cherry cola *Try your own variations! Miscellaneous Low Carb Omega-3 Bread Yields 12 servings 1 ½ cup flax seed meal (including Golden) 1/2 cup grated Parmesan cheese 1 Tablespoon baking powder (can omit for a more flatbread texture) 1/4 teaspoon garlic powder 5 eggs, beaten (make sure yolk and white are blended thoroughly) 1/2 cup water 1/3 cup coconut oil (melt if needed) 1. Preheat oven to 350 degrees F (175 degrees C). Line a 10x15 cookie sheet with oiled parchment paper (coconut oil is best). (DO NOT use a traditional loaf pan. This bread bakes flat and is then cut into slices.) 2. Whisk dry ingredients. 3. Add eggs, water, and oil and mix well. 4. Let batter sit for 2-3 minutes to thicken but still easy to spread. 5. Pour batter in center of pan and spread into a rectangle approximately 2 inches from edge of pan. This will give you thick enough slices to split for sandwiches. 6. Bake 20 minutes or until bread springs back when touched and browning. Cut into 12 slices. Great toasted! Store covered in refrigerator. Nutritional information per slice: Calories: 167

29 Fats: 14g Carbs: 4g Secret Ingredient BBQ Sauce Approximately 18 2-Tablespoon servings : 3 Tablespoons dried minced onion 1/4 teaspoon garlic powder 1 6-ounce can tomato paste 1 12-ounce can sugar-free cola 1 Tablespoon vinegar 3 Tablespoons mustard 1 Tablespoon Worcestershire sauce 1 pinch ground cloves 1-3 teaspoons liquid smoke, 1 teaspoon smoked paprika, or chipotle powder to taste : 1) In saucepan, stir together onion, garlic powder, tomato paste, cola, vinegar, mustard, Worcestershire sauce, and cloves, plus about half a cup of water. Simmer for minutes till mixture cooks down and flavors combine. 2) Add the seasonings you prefer to get the flavor you want - you can add liquid smoke, smoked paprika, chipotle powder, artificial sweetener (liquid preferred), or even hot sauce. *Splenda sweetened diet cola is the best choice for this secret ingredient as aspartame tends to lose its sweetness when heated for long periods. Nutritional Information per 2 Tablespoons: Calories: 11 Fats: 0.1g Carbs: 2.3g