Garlic Spaghetti Squash

Squash provide numerous health benefits. The vegetable is high in vitamins A, B6, and C, folate, magnesium, fiber, riboflavin, phosphorus, and potassium. That's a serious nutritional power-packed veggie. Yellow squash is also rich in manganese.

It is a good source of fiber, potassium, and several other key nutrients. The nutritional content of squash makes it beneficial for digestion, blood pressure, and for healthy skin and hair, among others. Squash can enhance or form the basis of a range of sweet and savory dishes.

One cup (205 grams) of cooked butternut squash has only 83 calories and provides 7 grams of filling fiber — making it an excellent choice if you want to lose excess weight and body fat. Many studies have found that a higher dietary fiber intake promotes weight loss and reduces body fat.


Ingredients:

• 1 small spaghetti squash
• 2 tbsp. butter
• 2 cloves garlic, finely minced or 1/2 tsp powder
• Salt and pepper to taste
• 1/4 cup shredded fresh parmesan cheese (optional)

Directions:

• Preheat oven to 375F. Pierce squash a few times with sharp paring knife (to let steam escape). Bake spaghetti squash for 60 minutes. Let squash cool for 10 minutes.
• Cut squash in half, lengthwise. Use a fork to remove and discard the seeds. Continue using fork to scrape the squash to get long, lovely strands.
• Heat a large saute pan with the butter and the garlic over medium-low heat. When garlic becomes fragrant, add parsley, salt and spaghetti squash strands. Toss well, sprinkle in the parmesan cheese. Enjoy!

 

 

Stuffed Peppers

 

Submitted by: Isabel De Los Rios

Ingredients

2 bell pepper, any color, fresh, organic
1/2 lbs. turkey, ground, grass-fed or pastured, organic
0.5 med. onion, any type, organic
1 clove garlic, fresh, organic
1 c. tomatoes, diced, fresh, organic
0.5 med. zucchini, fresh, organic
1 egg, omega-3, cage-free, organic
1/4 tsp. red pepper flakes, crushed, organic
1/2 tsp. sea salt, unrefined and pure

Directions

Preheat oven to 375ºF. Cut tops off peppers (don't throw them out!), and scoop out the seeds. Brown meat in large skillet. Add chopped onion and minced garlic and cook for 4 minutes. Add chopped zucchini and cook 3 minutes. Remove meat mixture from heat. Add tomatoes, spices, and egg and mix well. Place peppers in a glass baking dish. Spoon meat mixture evenly into peppers. Bake for 30-40 minutes until peppers are slightly browned. (Keep an eye on the peppers, as this can happen quickly.)

Sweet Potato Fries

Ingredients:

• 2 large sweet potatoes
• 2 tbsp. coconut oil
• Sea salt & fresh ground pepper to taste

Directions:

• Preheat oven to 375°F. Line a baking sheet with parchment paper. Peel sweet potatoes and cut into even "fries." Toss fries with coconut oil, salt, pepper, and any other seasonings you want. Arrange fries on baking sheet. Bake for about 30 minutes, flipping halfway through. The fries are done when they're tender in the middle and brown on the edges. Enjoy!

No Bake Watermelon Cake made with Whipped Cream and Berries

If you are looking to cut a few calories on cake you’ve gotta try this cake. This is the best Healthy No Bake Cake you will ever taste! Easy to make and yummy to consume!

With just a few ingredients you can enjoy a tasty slice of this watermelon cake without jeopardizing your healthy eating. It’s low in calories and high in taste: the perfect combination! Plus this naturally sweet watermelon cake is packed full of fruit so you can enjoy a guilt free second slice.

Use a can opener to open the can, and pour off the top liquid. Save this to make a smoothie later or use it wherever coconut milk is called for in a recipe.

Scoop the coconut cream remaining in your can into your chilled bowl. Whip the coconut cream until sufficiently fluffy. I prefer to use my immersion blender to make coconut cream. Add in a touch of sweetener (optional) and about 1/4-1/2 tsp pure vanilla extract or a vanilla bean and whip it again.
You can use the whipped coconut cream just like regular dairy whipped cream. It will keep in a sealed jar in the fridge for a week or two.

Pick a great watermelon to use to make your Watermelon cake. Look for a firm, symmetrical watermelon that is free from bruises, cuts or dents. Remember that a good watermelon is heavy for its size. And the underside of the watermelon should have a creamy yellow spot from where it sat on the ground and ripened in the sun.

Watermelon is an excellent source of lycopene, a red pigment found in tomatoes. Watermelon has more lycopene than tomatoes – up to 20 milligrams in each two-cup serving. Watermelon also contains vitamins A (beta carotene), vitamin C, vitamin B6 and is a good source of potassium.

Place can of full-fat can coconut milk without guar gum in the fridge overnight. It also helps to chill your stainless steel bowl in the freezer for 5 -10 minutes prior to whipping your cream. When the bowl is chilled and you’re ready to make whipped coconut cream, remove the chilled can from fridge and flip it upside down. The liquid coconut milk (the part that doesn’t harden) will now be at the top of the can.

Don’t forget to Decorate! Enjoy!

Note: Freezing the water melon for 15 to 30mins was actually drying the watermelon water in order to have the cream stick to it. I have actually doing it 2 times to get the cream stick to the watermelon.

If you are using store bought whipped cream Make sure you watermelon is nice and cold. I think this makes the world of difference. Also, pat down your watermelon with a paper towel before you start.

Healthy Zucchini Bread

Submitted by: Coach Taryn

Ingredients

1.5 c. almond flour, organic
2 tsp. cinnamon, ground, organic
1 tsp. baking soda, pure
0.5 tsp. sea salt, unrefined and pure
3 egg, omega-3, cage-free, organic
0.25 c. honey, raw, unfiltered, organic
1 med. banana, fresh, organic
1 c. zucchini, fresh, organic

Directions

Preheat oven to 350ºF. Grease a loaf pan. In a small bowl, combine almond flour, cinnamon, baking soda, and salt. In a large bowl, combine eggs, honey, and banana. Mix very well. Add the shredded zucchini and mix well. Add the dry ingredients to the wet ingredients a little at a time, stirring constantly until batter is fully mixed. Transfer batter to loaf pan, and bake for 35-40 minutes, until a knife or toothpick inserted in the middle comes out clean.

Chicken and Veggies

Submitted by: Isabel De Los Rios

Ingredients

1 lbs. chicken thighs or breast, free-range, organic
1 med. zucchini, fresh, organic
1 med. squash, yellow, fresh, organic
0.5 c. olive oil, extra virgin, unrefined and unfiltered, organic
2 tsp. dill weed, dried, organic
0.5 tsp. tarragon, dried, organic
0.5 tsp. black pepper, ground, organic
1.5 tsp. lemon zest, from fresh, organic lemons
2 tbs. lemon juice, pure, organic
sea salt, unrefined and pure to taste

Directions

Marinade: Heat the oil in a small saucepan. (Be sure to use low heat. You want to add some warmth to the oil, not cook it.) Add herbs, pepper, and lemon peel. Let sit over very low heat for 4-5 minutes (do NOT cook). Remove from heat, let cool slightly, and stir in lemon juice. Main Dish: Marinate chicken in marinade for at least 30 minutes (reserve a few tablespoons of the marinade for your veggies). Preheat oven to 375ºF. Place chicken on a baking sheet or in an oven-safe dish. Bake for 30-35 minutes. Cut zucchini and yellow squash into 1-inch pieces and arrange in an oven-safe dish. Sprinkle with reserved marinade. Bake for about 20 minutes.

Almond Butter Zucchini "Brownies"

Submitted by: Coach Taryn

Ingredients

0.75 c. almond butter, organic, raw
1 c. zucchini, fresh, organic
1 egg, omega-3, cage-free, organic
0.25 c. honey, raw, unfiltered, organic
1 tsp. vanilla extract, organic
2 tsp. cinnamon, ground, organic
0.75 tsp. baking soda, pure
1 pinch sea salt, unrefined and pure
0.5 c. chocolate chips, dark, 70%, raw, organic

Directions

Preheat oven to 350°F. Grease a square (8x8) baking dish. Grate the zucchini into a bowl. Add almond butter, egg, honey, and vanilla to the bowl. Mix well. Add cinnamon, baking soda, and salt. Mix until all ingredients are evenly combined. Stir in chocolate chips. Bake for 20-25 minutes, until a knife inserted in the center comes out clean.

Nut Butter Cups

 Submitted by: Coach Taryn

Ingredients

1 tbs. coconut oil, raw, extra-virgin, organic
10 oz. chocolate, dark, 70%, raw, organic
1 c. almond butter, organic, raw

Directions

Melt all of the chocolate using a double boiler. If you are adding coconut oil, now is the time to do it. Just stir it in with the chocolate as it melts. Line a muffin pan with cupcake liners (regular or mini both work). Spoon a little of the melted chocolate into the liners. Fill them about ¼ of the way full. Put the entire muffin pan in the freezer for about 5 minutes to let the chocolate set a bit. Take the pan out of the freezer and scoop some almond butter on top of the chocolate. The amount of almond butter you use is completely up to you, but I wouldn't fill it more than ¾ of the way. Spoon more melted chocolate over the almond butter until it’s covered completely. Put the muffin pan back in the freezer for 10-15 minutes. When you take it out, just pop the cups out of the muffin pan. Peel the liner off, and enjoy!

Turkey Taco Zucchini Boats

Ingredients:

• 4 medium zucchinis, cut in half lengthwise
• 1 lb lean ground turkey
• 1 tsp garlic powder
• 1 tsp cumin
• 1 tsp kosher salt, or to taste
• 1 tsp chili powder
• 1/2 tsp. oregano
• 1/2 small onion, minced
• 2 tbsp bell pepper, minced
• 4 oz can tomato sauce
• 1/4 cup water or broth
• 1/2 cup reduced fat cheddar shredded cheese

Directions:

• Preheat oven to 400ºF.
• Slice each zucchini in half lengthwise. Using a small spoon or melon baller, hollow out the center of the zucchini halves, leaving 1/4-inch thick shell on each half.
• Heat oil in a medium skillet over medium-high heat. Add garlic and spices and cook until fragrant, about 1 minute, stirring often. Stir in the tempeh, corn, and jalapeños and cook until they're beginning to brown. Add the tomatoes and broth to the skillet and cook until the liquid has absorbed. Stir in 1/2 cup of cheese and season to taste with salt and pepper.
• Fill each zucchini half with the turkey mixture, then top with the remaining cheese. Transfer zucchini to a baking dish or sheet and bake for 15-20 minutes, or until the tops are browned. Enjoy!

Coconut Flour Pizza Crust

 

Submitted by: Halle Cottis

Ingredients:

0.25 c. yogurt, greek, plain, full-fat, plain, organic
4 egg, omega-3, cage-free, organic
0.25 c. coconut flour, organic
2 oz. cheese, shredded, any type, raw, organic
0.5 tsp. Italian herbs or seasoning, organic
sea salt, unrefined, & fresh ground pepper, organic to taste

Directions:

Mix together eggs and greek yogurt until blended well. Add Italian seasoning and coconut flour and mix until their are no more lumps. Stir in cheese, and spread onto greased parchment paper, spreading it as thin as possible. Lightly sprinkle some garlic powder and salt on top. Bake in a preheated 400 F degree oven for 10-12 minutes. Take out and put topping of choice on. Bake an additional 8-10 minutes.

Avocado Mayonnaise

 

This tastes exactly the same as mayonnaise and could be used as a substitution. :-)

 

Ingredients:

• 1 tsp. vinegar, apple cider
• Sea salt to taste
• 1/2 avocado, fresh

Directions:

• Mash avocado, and stir in apple cider vinegar and salt until smooth. Enjoy!

Almond Flour Pizza

Ingredients:

• 2 cups almond meal/flour
• 2 eggs
• 2 tbsp. olive oil
• 1 tsp. salt

Directions:

• Mix all the ingredients together to form a dough. Preheat the oven to 350 degrees. Lightly oil two pieces of parchment paper. Put the dough between the two pieces of parchment paper and roll it until desired thickness.
• Moved the pizza and bottom piece of parchment paper to a pizza tray. Bake for 10-15 minutes. Take out of the oven and put all of your desired pizza topping on it. Put the pizza back in the oven for about 15 minutes – until the veggies are cooked and the cheese is bubbling. Enjoy!

Paleo Coconut Bacon Pancakes

Ingredients:

• 3 slices bacon
• 2 eggs
• 1 banana, chopped
• 1 tsp vanilla extract
• 2 tsp coconut flour
• 1 pinch baking soda
• 1 pinch baking powder

Directions:

• Place the bacon in a medium skillet and cook over medium-high heat, turning occasionally, until evenly browned. Drain the bacon slices on paper towels and cut bacon in small pieces.
• Beat eggs and banana in a bowl with an electric mixer until smooth. Beat chopped  bacon pieces, and vanilla extract into egg mixture. Whisk coconut flour, baking soda, baking powder, and salt into egg mixture until batter is just combined.
• Heat a skillet over medium-high heat and lightly grease with bacon drippings. Drop batter by large spoonful's onto the griddle and cook until bubbles form and the edges are dry. Flip and cook until browned on the other side, 2 to 3 minutes. Serve immediately with maple syrup on top. Enjoy!

Almond Coconut Fudge Pops

Ingredients:

• 1/2 cup cacao powder
• 1/2 cup almond butter
• 1 14 ounces can of full fat coconut milk
• 1 teaspoon of coconut oil
• 1/4 cup honey

Directions: 

• Whisk all the ingredients together and pour into popsicle molds. Freeze for, at least, three hours. Enjoy!

Note: If you don’t have available molds, pour it into paper Dixie cups, cover the cups with plastic wrap (to hold the stick in place) and poke a stick through, then freeze.

Almond Butter Fudge

 

 

Ingredients:

• 1 cup coconut oil
• 2 cup almond butter
• 1/2 cup maple syrup
• 1/2 cup cacao powder
• 1 tsp vanilla

Directions:

In a bowl add almond butter, coconut oil, vanilla and maple syrup. Stir together until creamy. Add sifted cacao powder and stir in until mixed well. Spread fudge mixture into pan. Place pan/mold into freezer and freeze for 3 hours. Cut into squares and Enjoy!

Chicken Mushroom

 

 

Ingredients:

4 chicken breasts
16 ounces fresh mushrooms, sliced 1/4 inch thick
1/2 tsp salt
1/3 cup water
2 tablespoon olive oil
1/2 tsp oregano
2 tablespoon butter
salt and ground black pepper to taste

Directions
Preheat oven to 400 degrees F. Heat olive oil over medium-high heat in an ovenproof skillet. Place chicken skin-side down in skillet and cook until browned. Turn chicken over; stir mushrooms with a pinch of salt into skillet. Increase heat to high; cook, stirring mushrooms occasionally, until mushrooms shrink slightly, about 5 minutes.

Transfer skillet to the preheated oven and cook until chicken is no longer pink in the center and the juices run clear, 15 to 20 minutes. Transfer chicken breasts to a plate and loosely tent with foil; set aside. Set skillet on the stove top over medium-high heat; cook and stir mushrooms until brown bits start to form on the bottom of the pan, about 5 minutes. Pour water into the skillet, and bring to a boil while scraping the browned bits off of the bottom of the pan. Cook until water is reduced by half, about 2 minutes. Remove from heat.

Stir in any accumulated juices from the chicken into the skillet. Stir butter into mushroom mixture, stirring constantly until butter is completely melted. Season with salt and pepper. Spoon mushroom sauce over chicken and serve. Enjoy!



Chocolate Brownies

 

This brownie is amazing – it's much, much healthier than your standard chocolate brownie, and is also gluten-free and has the option to be dairy-free too.

Ingredients:

• 3 eggs
• 3 tbs. butter
• 2 tbs. coconut oil, extra-virgin
• 1/4 cacao powder
• 1/3 tsp. sea salt
• 2 tsp. vanilla extract
• 5 tbs. honey
• 2 oz. dark chocolate
• 1/4 tap. Cayenne pepper
• 1 oz. Almond nuts, chopped
• 1.5 cup black beans, rinsed and drained

Directions:

Combine eggs, melted butter, melted coconut oil, cacao powder, salt, vanilla, honey, cayenne, and black beans in the bowl of a food processor. Process until well blended.

Break the chocolate into chunks, and chop the nuts. Stir into batter. Line an 8x8 pan with parchment paper, greased with coconut oil. Pour batter into pan and bake at 350°F for 30 minutes. Enjoy!

Breakfast Egg Muffins

Healthy, Paleo portable little egg muffins that you can enjoy without worry at under 100 calories each. That's the best kind of breakfast or snack.

Ingredients:

1/4 cup red bell pepper, diced
1/4 cup mushrooms, chopped
1/4 marble cheese
1/4 cup green onions, chopped
1/2 cup fresh spinach, chopped
2 to 3 tablespoons fresh basil, diced
1/2 teaspoon sea salt
1/4 teaspoon ground pepper
8 –10 eggs

Directions:

Preheat oven to 375 degrees. Grease a 12-cup muffin pan with coconut oil. In a medium bowl, red bell pepper, chopped mushrooms, cheese, green onions, spinach, and basil. Set aside.

In a large bowl, whisk together eggs, salt and pepper. Add egg mixture to the veggie mixture and stir to combine. Using a measuring cup or a ice cream scoop fill muffin cups with egg mixture being sure not to fill cups to the rim. I used about 1/4 to 1/3 cup in each cup.

Bake the egg muffins for 20 to 25 minutes or until eggs are set in the middle. Makes about 12 to 16 muffins. Muffins can be stored in an airtight container in the refrigerator for up to 3 to 4 days. Enjoy!

Grilled Garlic Eggplant

Eggplants belong to the nightshade family of vegetables, which also includes tomatoes, sweet peppers and potatoes. They grow in a manner much like tomatoes, hanging from the vines of a plant that grows several feet in height.

Eggplant is widely used in cooking, most notably as an important ingredient in dishes such as moussaka and ratatouille. Eggplant is low in fat, protein, and carbohydrates. It also contains relatively low amounts of most important vitamins and minerals.

Ingredients:

• 1 eggplant, 1-2 pounds
• 2/3 cup Olive Oil
• 4 Cloves garlic, minced 
• 4 tablespoons Balsamic Vinegar
• 2 tablespoons Balsamic Vinegar
• 1 teaspoon Thai Chilies, minced
• Salt and pepper to taste

Directions:

Cut eggplant in half and then into 1/4” half moons. Sprinkle eggplant slices with kosher salt and let stand in a colander for 30 minutes to an hour to draw moisture out of the eggplant. Wash the slices to remove most of the salt without saturating the eggplant. Place the slices between two clean kitchen towels to dry off.

Combine olive oil, garlic, 4 tbsp balsamic vinegar, chilies and salt and pepper. Lay Eggplant in a flat dish and cover with marinade. Let stand for 15 minutes. Grill eggplant slices over medium high heat (350-400) for approximately 2-3 minutes a side, or until you get good grill marks. Remove from grill and sprinkle with remaining 2 tbsp balsamic vinegar and chopped parsley. This dish can be served immediately or at room temperature. Enjoy!

Mini Eggplant Pizzas (Low-Carb, Gluten-Free)

Ingredients:

• 1 eggplant,
• 1 T salt
• 2 T olive oil
• 2 tsp. dried Italian seasoning
• 10 large basil leaves
• 1/2 cup of fresh spinach
• 1/3 cup freshly grated Parmesan
• 1/3 cup finely grated low-fat mozzarella blend
• hot red pepper flakes (optional)

Sauce Ingredients:

• 2-3 tsp. extra-virgin olive oil
• 3 large garlic cloves, very finely chopped
• 1 can of diced tomatoes or use 2 cups peeled and diced fresh tomatoes
• 1/2 tsp. dried Italian seasoning blend
• 1/4 tsp. dried oregano

Directions:

Cut off both ends of the eggplant; then cut it into 3/4 inch thick slices. Put the eggplant pieces on a double layer of paper towels and sprinkle both sides generously with salt. Let the eggplant sit with the salt on it for about 30 minutes to draw out the liquid. 

While the eggplant sits, make the sauce. Heat 2-3 tsp. olive oil and saute the finely chopped garlic just until it's cooked.   Add the petite diced tomatoes, dried Italian seasoning, and dried oregano and let the sauce cook at a low simmer until it's thickened, breaking up the tomatoes with a fork as it cooks. 

After 30 minutes, wipe the eggplant dry with paper towels.  Spray a roasting sheet with olive oil or non-stick spray, lay eggplant slices on, brush the tops of the eggplant with olive oil, and sprinkle with dried Italian seasoning. Roast the eggplant about 25 minutes

While the eggplant roasts, thinly slice the fresh basil leaves and combined freshly grated Parmesan and low-fat mozzarella blend. After 25 minutes or when eggplant pieces are done, remove eggplant from the oven and turn oven setting to broil. Spread a few tablespoons of sauce on the top of each eggplant slice, sprinkle with thin basil slices, spinach and top with cheese. Put pizzas under the broiler until the cheese is melted and slightly browned. Serve hot, with red pepper flakes to sprinkle on pizza if desired. Enjoy!