Microwave Blueberry Oatmeal
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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:Â
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.
Waffles
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Nutrition Facts
Waffles
Amount Per Serving
Calories 402
Calories from Fat 54
% Daily Value*
Total Fat 6g
9%
Total Carbohydrates 9g
3%
Protein 19.5g
39%
* Percent Daily Values are based on a 2000 calorie diet.
| Prep Time | 5 minutes |
| Cook Time | 5 minutes |
| Servings |
servings
|
Ingredients
- 1/2 cup almond flour
- 1/3 cup ricotta cheese
- 3 eggs
- 1 tsp vanilla extract
- 1 tsp Salt
- 1 tsp baking powder
- 1 packet Stevia
- Cooking Spray
- 2 tbsp maple syrup Go for a natural syrup
Ingredients
|
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Nutrition Facts
Waffles
Amount Per Serving
Calories 402
Calories from Fat 54
% Daily Value*
Total Fat 6g
9%
Total Carbohydrates 9g
3%
Protein 19.5g
39%
* Percent Daily Values are based on a 2000 calorie diet.
|
Instructions
- Add all of your ingredients in a blender and mix together.
- Heat your waffle iron to 425º and spray with your cooking oil.
- Add your mix to the waffle iron and cook until it is cooked through. This typically takes about 5 minutes.
- Top with your syrup.
Recipe Notes
Per Serving:
Calories - 402
Protein - 19.5g
Carbs - 9g
Net Carbs - 6g
Fiber - 3g
Fats - 27g
Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.
Raspberry Cheesecake Cups
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Nutrition Facts
Raspberry Cheesecake Cups
Amount Per Serving
Calories 358
% Daily Value*
Total Carbohydrates 7g
2%
Dietary Fiber 2g
8%
Protein 8.5g
17%
* Percent Daily Values are based on a 2000 calorie diet.
| Prep Time | 30 minutes |
| Cook Time | 30 minutes |
| Passive Time | 90 minutes |
| Servings |
servings
|
Ingredients
- 8 oz cream cheese room temperature
- 2 large eggs
- 1/2 cup heavy cream
- 3 packets Stevia
- 1/4 tsp almond extract
- 1/4 tsp lemon rind grated
- 1/2 pint raspberries
Ingredients
|
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Nutrition Facts
Raspberry Cheesecake Cups
Amount Per Serving
Calories 358
% Daily Value*
Total Carbohydrates 7g
2%
Dietary Fiber 2g
8%
Protein 8.5g
17%
* Percent Daily Values are based on a 2000 calorie diet.
|
Instructions
- Heat your oven to 325º F.
- Place four 6-oz custard cups in a large roasting pan.
- Use a food processor to process all of your ingredients, minus the raspberries, until smooth. You may need to periodically stop the food processor to scrape the sides of the processors.
- Pour your batter into the custard cups and place the cups in a deep pan. Pour boiling water in the pan until it reaches halfway up the cups. Cover your cups with tin foil and bake for 30 minutes. Turn off your oven, leaving the cups inside, and let stand for 20 minutes. Remove the cups from the oven, uncover, and let cool completely. Cover your cups with plastic wrap and let chill in the refrigerator.
- Serve your cheesecake topped with raspberries.
Recipe Notes
Per Serving:
Calories: 358
Protein: 8.5g
Net Carbs: 5g
Total Carbs: 7g
Fiber: 2g
Fat: 33.5g
Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.
Salmon with Cucumber Ribbons
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Nutrition Facts
Salmon with Cucumber Ribbons
Amount Per Serving
Calories 520
Calories from Fat 324
% Daily Value*
Total Fat 36g
55%
Total Carbohydrates 1g
0%
Dietary Fiber 0g
0%
Protein 45.5g
91%
* Percent Daily Values are based on a 2000 calorie diet.
| Prep Time | 10 minutes |
| Cook Time | 12 minutes |
| Servings |
servings
|
Ingredients
- 2 small English cucumbers peeled and halved
- 1 tsp Salt divided
- 1 tbsp butter
- 2 1/2 tbsp olive oil divided
- 4 salmon filets 6 oz each, 2 inches thick
- 1/2 tsp red pepper flakes divided
- 1/2 tsp Stevia
- 2 tsp tarragon vinegar
Ingredients
|
Rate this recipe!
Nutrition Facts
Salmon with Cucumber Ribbons
Amount Per Serving
Calories 520
Calories from Fat 324
% Daily Value*
Total Fat 36g
55%
Total Carbohydrates 1g
0%
Dietary Fiber 0g
0%
Protein 45.5g
91%
* Percent Daily Values are based on a 2000 calorie diet.
|
Instructions
- Using a vegetable peeler, peel ribbons along the length of each cucumber half. Peel the cucumbers until you reach the center where the seeds are and discard the core. In a bowl, toss your cucumber ribbons with ½ tsp of salt.
- In a large skillet over medium-high heat, melt your butter and 1 tbsp of oil. Seasons your fish with ½ tsp of salt and ¼ tsp of pepper. Place your salmon in the skillet, skin side up, and cook for 10 minutes, turning halfway through. Cook until the fish is golden brown and cooked through. Remove from the skillet and cover with tin foil.
- Clean your skillet with a paper towel to soak up the oil and add 1 ½ tbsp. Heat your oil over medium-high heat until the oil begins to simmer. Add your cucumber to the skillet and sprinkle the remaining ¼ tsp of pepper and your stevia into the skillet.
- Cook your cucumber ribbons for 2 minutes, or until the cucumber is warmed through. Stir in your vinegar and divide your cucumbers onto your plates and top with a salmon filet.
Recipe Notes
Per Serving:Â
Calories: 520
Protein: 45.5g
Net Carbs: 1g
Total Carbs: 1g
Fiber: 0g
Fat: 36g
Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.
Salmon with Peanut Sauce
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Nutrition Facts
Salmon with Peanut Sauce
Amount Per Serving
Calories 445
Calories from Fat 261
% Daily Value*
Total Fat 29g
45%
Total Carbohydrates 9.5g
3%
Dietary Fiber 4g
16%
Protein 37.5g
75%
* Percent Daily Values are based on a 2000 calorie diet.
| Prep Time | 15 minutes |
| Cook Time | 17 minutes |
| Servings |
servings
|
Ingredients
- 3 tbsp unsweetened peanut butter
- 3 tbsp chicken broth
- 2 tbsp mayonnaise
- 1 tbsp low-sodium soy sauce
- 1 tbsp dry sherry
- 1 1/2 tsp ginger peeled and grated
- 1 clove garlic pressed
- 1 packet Stevia
- 4 salmon 6 oz each, with skin on
- 4 cups baby greens
- 4 cups broccoli florets cooked until crisp
Ingredients
|
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Nutrition Facts
Salmon with Peanut Sauce
Amount Per Serving
Calories 445
Calories from Fat 261
% Daily Value*
Total Fat 29g
45%
Total Carbohydrates 9.5g
3%
Dietary Fiber 4g
16%
Protein 37.5g
75%
* Percent Daily Values are based on a 2000 calorie diet.
|
Instructions
- To make your peanut sauce, puree your peanut butter, chicken broth, mayonnaise, soy sauce, sherry, ginger, garlic, and stevia in a blender.
- To cook your salmon, heat your oven to 300º F and line a baking sheet with aluminum foil. Place your salmon skin side down and bake for 18 minutes, or until the salmon easily flakes with a fork.
- Toss your greens and broccoli with a ¼ cup of your peanut sauce and divide into servings on plates. Top with a piece of salmon and drizzle the remaining peanut sauce over fish.
Recipe Notes
Per Serving:
Calories: 445
Protein: 37.5g
Net Carbs: 5.5g
Total Carbs: 9.5g
Fiber: 4g
Fat: 29g
Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.
Gingered Veggie & Tofu Stir-Fry
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Nutrition Facts
Gingered Veggie & Tofu Stir-Fry
Amount Per Serving
Calories 412
Calories from Fat 189
% Daily Value*
Total Fat 21g
32%
Total Carbohydrates 38g
13%
Protein 22g
44%
* Percent Daily Values are based on a 2000 calorie diet.
| Cook Time | 25 minutes |
| Servings |
|
Ingredients
- 1 cup water
- 1/4 cup dry white wine
- 2 tbsp low-sodium soy sauce
- 4 tsp cornstarch
- Stevia
- 1 tbsp olive oil
- 2 tsp ginger grated
- 1 lb asparagus
- 1 small summer squash halved lengthwise and sliced
- 2 green onions sliced
- 10 oz tofu cubed
- 1/2 cup almonds chopped
- 2 cup brown rice cooked
Ingredients
|
Rate this recipe!
Nutrition Facts
Gingered Veggie & Tofu Stir-Fry
Amount Per Serving
Calories 412
Calories from Fat 189
% Daily Value*
Total Fat 21g
32%
Total Carbohydrates 38g
13%
Protein 22g
44%
* Percent Daily Values are based on a 2000 calorie diet.
|
Instructions
- To make your sauce stir together your water, white wine, soy sauce, cornstarch, and a pinch of stevia.
- In a large skillet add your oil and place over medium-high heat. Stir-fry your ginger in the hot oil for 15 seconds and then add in your asparagus and squash. Stir-fry for 3-minutes. Remove your veggies.
- Add your tofu to the hot skillet and stir-fry for 2 - 3 minutes or until your tofu is lightly browned. Remove tofu from the skillet and set aside.
- Add your sauce to your skillet and stir until it is thick and bubbly. Add your tofu and veggies to the skillet and mix so that the sauce evenly coats all of the ingredients. Cover and cook for 1 minute.
- Stir in your almonds and serve over hot rice.
Recipe Notes
Per Serving:
Calories: 412
Protein: 22g
Carbs: 38g
Fat: 21g
Cooking times will vary if you increase or decrease the default number of servings. Cook all meat, poultry, fish and eggs thoroughly.