Veggie Stir-Fry
This basic veggie stir-fry gives you the freedom to be creative and think outside of the box. Feel free to add your favorite veggies and protein to really own your dish!
Rate this recipe!
Nutrition Facts
Veggie Stir-Fry
Amount Per Serving
Calories 99
Calories from Fat 9
% Daily Value*
Total Fat 1g
2%
Total Carbohydrates 21g
7%
Protein 6g
12%
* Percent Daily Values are based on a 2000 calorie diet.
| Prep Time | 2 minutes |
| Cook Time | 5 minutes |
| Servings |
servings
|
Ingredients
- 1 cup carrots sliced
- 1 cup broccoli chopped
- 2 cups bok choy chopped
- 1 tbsp liquid aminos - you can also use low-sodium soy sauce
- Salt
- pepper
- Cooking Spray
Ingredients
|
Rate this recipe!
Nutrition Facts
Veggie Stir-Fry
Amount Per Serving
Calories 99
Calories from Fat 9
% Daily Value*
Total Fat 1g
2%
Total Carbohydrates 21g
7%
Protein 6g
12%
* Percent Daily Values are based on a 2000 calorie diet.
|
Instructions
- Spray a large skillet with cooking oil and place over medium-high heat. Add your veggies and your liquid aminos, cooking for about 5 minutes or until the veggies are tender.
- Add your favorite protein if you desire and serve.
Recipe Notes
Per Serving (without protein):
Calories: 99
Protein: 6 g
Carbs: 21 g
Fat: 1 g
Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.
Sweet Potato Fries
Did you know you can have fries while AND lose weight? Follow this simple recipe and enjoy your weight loss!
Rate this recipe!
Nutrition Facts
Sweet Potato Fries
Amount Per Serving
Calories 87
Calories from Fat 63
% Daily Value*
Total Fat 7g
11%
Total Carbohydrates 7g
2%
Protein 0.5g
1%
* Percent Daily Values are based on a 2000 calorie diet.
| Prep Time | 5 minutes |
| Cook Time | 30 minutes |
| Servings |
servings
|
Ingredients
- 4 small sweet potato sliced
- 2 tbsp coconut oil melted
- Salt
- pepper
Ingredients
|
Rate this recipe!
Nutrition Facts
Sweet Potato Fries
Amount Per Serving
Calories 87
Calories from Fat 63
% Daily Value*
Total Fat 7g
11%
Total Carbohydrates 7g
2%
Protein 0.5g
1%
* Percent Daily Values are based on a 2000 calorie diet.
|
Instructions
- Preheat your oven to 400º.
- Slice your small sweet potato into strips and toss in a medium bowl with your coconut oil, and a pinch of salt and pepper.
- Lay your sweet potato fries onto a cookie sheet and place in the oven. Cook for 20-30 minutes, or until your sweet potato fries are cooked through. Your fries should be soft on the inside and crispy on the outside.
- Add your sweet potato fries to your favorite dish!
Recipe Notes
Per Serving:
Calories: 87
Protein: 0.5 g
Carbs: 7 g
Fat: 7 g
Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.
Blueberry Banana Oat Pancakes
Rate this recipe!
Nutrition Facts
Blueberry Banana Oat Pancakes
Amount Per Serving (1g)
Calories 314
Calories from Fat 56
% Daily Value*
Total Fat 6.2g
10%
Total Carbohydrates 48g
16%
Protein 17.4g
35%
* Percent Daily Values are based on a 2000 calorie diet.
| Prep Time | 10 minutes |
| Cook Time | 20 minutes |
| Servings |
servings
|
Ingredients
- 1/4 cup plain greek yogurt
- 1/2 ripe banana
- 1/2 cup rolled oats
- 2 large egg whites
- 2 tbsp almond milk unsweetened
- 1/2 tsp baking powder
- 1/2 tsp vanilla extract
- Cooking Spray
- 1/4 cup blueberries
Ingredients
|
Rate this recipe!
Nutrition Facts
Blueberry Banana Oat Pancakes
Amount Per Serving (1g)
Calories 314
Calories from Fat 56
% Daily Value*
Total Fat 6.2g
10%
Total Carbohydrates 48g
16%
Protein 17.4g
35%
* Percent Daily Values are based on a 2000 calorie diet.
|
Instructions
- Spray a large skillet with your cooking spray and place over medium heat.
- While your pan heats up, add you yogurt, banana, oats, egg whites, almond milk, baking powder and vanilla extract to a blender and blend until your oats are broken down. Your batter should be smooth.
- Use a spoon to gently fold in your blueberries into the batter and let sit for 5 minutes, or until thick.
- Once your batter is thick gently pour your batter onto the skillet in your perferred pancake size. Cook until the edges have set and bubbles begin to form on the top of the batter. This should take about 3 minutes.
- Use a spatula to flip your pancakes and allow them to cook for another 2 minutes, or until your pancakes are cooked through.
- Continue to make pancakes until the batter is gone and serve hot.
Recipe Notes
Per Serving:
Calories: 314
Protein: 17.4g
Carbs: 48g
Fat: 6.2g
Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.
Microwave Blueberry Oatmeal
Rate this recipe!
Nutrition Facts
Microwave Blueberry Oatmeal
Amount Per Serving (1g)
Calories 323
Calories from Fat 108
% Daily Value*
Total Fat 12g
18%
Total Carbohydrates 43g
14%
Protein 14g
28%
* Percent Daily Values are based on a 2000 calorie diet.
| Prep Time | 2 minutes |
| Cook Time | 3 minutes |
| Servings |
servings
|
Ingredients
- 1/2 cup instant oats uncooked
- 1 eggs
- 1 tbsp milled flax seed
- 1/3 cup almond milk unsweetened
- 1 dash cinnamon
- 1 pack Stevia
- 1/3 cup blueberries
- coconut cooking spray
Ingredients
|
Rate this recipe!
Nutrition Facts
Microwave Blueberry Oatmeal
Amount Per Serving (1g)
Calories 323
Calories from Fat 108
% Daily Value*
Total Fat 12g
18%
Total Carbohydrates 43g
14%
Protein 14g
28%
* Percent Daily Values are based on a 2000 calorie diet.
|
Instructions
- Spray a large mug with your cooking spray and add your oats, flax seeds, cinnamon, almond milk, stevia, and blueberries and carefully mix. Add additional almond milk if the mixture is too thick.
- Place in the microwave and cook for 3 minutes, watching to ensure the mixture does not boil over the mug. Remove from microwave and serve immediately.
Recipe Notes
Per Serving:
Calories: 323
Protein: 14g
Carbs: 43g
Fat: 12g
Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.
Buffalo Cauliflower Bites
Rate this recipe!
Nutrition Facts
Buffalo Cauliflower Bites
Amount Per Serving (1g)
Calories 64
Calories from Fat 21
% Daily Value*
Total Fat 2.3g
4%
Total Carbohydrates 7g
2%
Protein 2.1g
4%
* Percent Daily Values are based on a 2000 calorie diet.
| Prep Time | 10 minutes |
| Cook Time | 20 minutes |
| Servings |
servings
|
Ingredients
- 6 cup cauliflower florets
- 2 tsp garlic powder
- 1 pinch Salt
- 1 pinch pepper
- 1 tbsp butter melted
- 3/4 cup Frank's RedHot hot sauce
- olive oil cooking Spray
Ingredients
|
Rate this recipe!
Nutrition Facts
Buffalo Cauliflower Bites
Amount Per Serving (1g)
Calories 64
Calories from Fat 21
% Daily Value*
Total Fat 2.3g
4%
Total Carbohydrates 7g
2%
Protein 2.1g
4%
* Percent Daily Values are based on a 2000 calorie diet.
|
Instructions
- Preheat your oven to 450ºF.
- In a small bowl, mix your garlic poweder, salt, pepper, butter, and Frank's RedHot.
- Add your cauliflower florets to a large plastic bag, along with your hot sauce. Shake the ingredients together so that the cauliflower is coated completely with hot sauce.
- Spray a large baking sheet with olive oil and spread your cauliflower on the sheet.
- Place in oven and bake for 20 minutes. Serve hot.
Recipe Notes
Per Serving:
Calories: 64
Protein: 2.1g
Carbs: 7
Fat: 2.3g
Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.
Lima Bean and Pesto Soup
Rate this recipe!
Nutrition Facts
Lima Bean and Pesto Soup
Amount Per Serving (1g)
Calories 333
Calories from Fat 135
% Daily Value*
Total Fat 15g
23%
Total Carbohydrates 36g
12%
Protein 9g
18%
* Percent Daily Values are based on a 2000 calorie diet.
| Prep Time | 10 minutes |
| Cook Time | 25 minutes |
| Servings |
servings
|
Ingredients
- 3 tbsp olive oil
- 1 onion finely chopped
- 14 oz lima beans frozen
- 8 oz potatoes peeled and cut into small cubes
- 4 cup vegetable stock
- 4 tbsp pesto
- 1 tbsp basil torn
- Salt
- pepper
Ingredients
|
Rate this recipe!
Nutrition Facts
Lima Bean and Pesto Soup
Amount Per Serving (1g)
Calories 333
Calories from Fat 135
% Daily Value*
Total Fat 15g
23%
Total Carbohydrates 36g
12%
Protein 9g
18%
* Percent Daily Values are based on a 2000 calorie diet.
|
Instructions
- In a large saucepan over medium heat, warm olive oil. Add in onion and saute for 5 minutes until soft. Add in the beans, potatoes, and broth and bring to a boil.
- Simmer on low heat for 20 minutes until potatoes are tender.
- Remove from heat. Stir in pesto and using a hand mixer blend soup until smooth. Return to heat and warm.
- Season with salt, pepper, and basil.
Recipe Notes
Per Serving:
Calories: 333
Protein: 9g
Carbs: 36g
Fats: 15g
Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.
Pappa Al Pomodoro
Rate this recipe!
Nutrition Facts
Pappa Al Pomodoro
Amount Per Serving (1g)
Calories 469.5
Calories from Fat 189
% Daily Value*
Total Fat 21g
32%
Total Carbohydrates 58g
19%
Protein 12g
24%
* Percent Daily Values are based on a 2000 calorie diet.
| Prep Time | 15 minutes |
| Cook Time | 20 minutes |
| Servings |
servings
|
Ingredients
- 5 tbsp olive oil
- 3 clove garlic finely chopped
- 10 basil leaves torn
- 14 oz sprouted bread stale, about 2 days old
- 2 lb tomatoes firm, ripe, seeded and finely chopped
- 1 1/4 cup water
- Salt
- pepper
Ingredients
|
Rate this recipe!
Nutrition Facts
Pappa Al Pomodoro
Amount Per Serving (1g)
Calories 469.5
Calories from Fat 189
% Daily Value*
Total Fat 21g
32%
Total Carbohydrates 58g
19%
Protein 12g
24%
* Percent Daily Values are based on a 2000 calorie diet.
|
Instructions
- Heat oil in a large saucepan over low heat and saute garlic and basil for 2 minutes.
- Add in bread and continuously stir for 2 minutes.
- Add in tomatoes and 1 cup of water. Simmer for 15 minutes and stir. Add salt and pepper to taste and add in more water if soup sticks to the bottom of the pan. Soup should be very thick.
- Remove from heat, drizzle with olive oil and garnish with remaining basil. Serve hot.
Recipe Notes
Per Serving:
Calories: 469.5
Protein: 12g
Carbs: 58g
Fats: 21
Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.
Leek and Potato Soup
Rate this recipe!
Nutrition Facts
Leek and Potato Soup
Amount Per Serving
Calories 390
Calories from Fat 122
% Daily Value*
Total Fat 13.5g
21%
Total Carbohydrates 60g
20%
Protein 18g
36%
* Percent Daily Values are based on a 2000 calorie diet.
| Prep Time | 15 minutes |
| Cook Time | 30 minutes |
| Servings |
servings
|
|
Rate this recipe!
Nutrition Facts
Leek and Potato Soup
Amount Per Serving
Calories 390
Calories from Fat 122
% Daily Value*
Total Fat 13.5g
21%
Total Carbohydrates 60g
20%
Protein 18g
36%
* Percent Daily Values are based on a 2000 calorie diet.
|
Instructions
- In a large saucepan heat oil over medium heat. Add in leeks, onion, garlic, carrot, celery, and parsley. Saute together until the vegetables are almost tender. About 15 minutes.
- Add in the cubed potatoes and cold water and sprinkle with salt and pepper. Cook for 15 minutes until potatoes are tender.
- Remove pan from burner and let cool for 15 minutes.
- With an immersion or hand blender, carefully blend until the soup is smooth. Place pan back on the burner and gently reheat over low heat.
Recipe Notes
Per Serving:
Calories: 390
Protein: 18g
Carbs: 60g
Fats: 13.5g
Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.
Potato, Onion, and Garlic Gratin
Rate this recipe!
Nutrition Facts
Potato, Onion, and Garlic Gratin
Amount Per Serving
Calories 260
Calories from Fat 81
% Daily Value*
Total Fat 9g
14%
Total Carbohydrates 41g
14%
Protein 5g
10%
* Percent Daily Values are based on a 2000 calorie diet.
| Prep Time | 30 minutes |
| Cook Time | 8 hours |
| Servings |
servings
|
Ingredients
- 3 tbsp butter
- 1 large onion
- 4 clove garlic chopped
- 1/2 tsp dried thyme
- 2 lbs waxy potatoes thinly sliced
- 2 cup vegetable stock boiling
- Salt
- pepper
Ingredients
|
Rate this recipe!
Nutrition Facts
Potato, Onion, and Garlic Gratin
Amount Per Serving
Calories 260
Calories from Fat 81
% Daily Value*
Total Fat 9g
14%
Total Carbohydrates 41g
14%
Protein 5g
10%
* Percent Daily Values are based on a 2000 calorie diet.
|
Instructions
- Grease the bottom and sides of slow cooker with 1 tbsp of butter. Place a thin layer of onion into the base of the slow cooker and sprinkle a little of the garlic, thyme, salt, and pepper over it.
- Carefully place a layer of the sliced potatoes over the onion mix. Layer with onions, potatoes, and seasoning until your ingredients are gone and finish with a layer of potatoes on top.
- Pour in enough stock to cover potatoes and place a lid over the slow cooker. Cook 8-10 hours on low or 4-5 hours on high until potatoes are tender.
- Place potatoes under the broiler if desired to brown top. Season with salt and pepper and serve.
Recipe Notes
Per Serving:
Calories: 260
Protein: 5g
Carbs: 41g
Fats: 9g
Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.
Couscous Stuffed Bell Pepper
Rate this recipe!
Nutrition Facts
Couscous Stuffed Bell Pepper
Amount Per Serving
Calories 303
Calories from Fat 135
% Daily Value*
Total Fat 15g
23%
Total Carbohydrates 33g
11%
Protein 33g
66%
* Percent Daily Values are based on a 2000 calorie diet.
| Prep Time | 30 minutes |
| Cook Time | 3 hours |
| Servings |
servings
|
Ingredients
- 4 bell peppers
- 3 oz instant couscous
- 1/3 cup vegetable stock boiling
- 1 tbsp olive oil
- 2 tbsp white wine vinegar
- 2 oz dried apricot
- 3 oz feta cheese crumbled
- 3 tomatoes skinned, deseeded, and chopped
- 3 tbsp pine nuts
- 2 tbsp parsley chopped
- Salt
- pepper
Ingredients
|
Rate this recipe!
Nutrition Facts
Couscous Stuffed Bell Pepper
Amount Per Serving
Calories 303
Calories from Fat 135
% Daily Value*
Total Fat 15g
23%
Total Carbohydrates 33g
11%
Protein 33g
66%
* Percent Daily Values are based on a 2000 calorie diet.
|
Instructions
- Cut the bell peppers in half and remove the core and the seeds. Place the peppers in a large microwave-safe bowl and pour over boiling water to cover. Let soak for 3 minutes and then drain and set peppers to the side.
- Put couscous in a small bowl and pour the vegetable stock over the top. Let stand for 5 minutes until the stock has been absorbed.
- Using a fork fluff up the couscous and stir in oil, vinegar, apricots, feta cheese, tomatoes, pine nuts and parsley with salt and pepper to taste.
- Fill the pepper halves with couscous and pack in with a spoon.
- Place peppers, filling side up, in the bottom of the slow cooker and pour ⅔ cups near boiling water around them in the bottom.
- Cover slow cooker with lid and cook on high for 2-3 hours until peppers are tender. Brown under a broiler if desired and served with fresh parsley.
Recipe Notes
Per Serving:
Calories: 303
Protein: 33
Carbs: 33
Fats: 15
Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.