Recipes as Promised

Don't worry, there is more to come but let me just put out there as a reminder for anyone who wasn't around for the first round of recipes, I have included the calorie count in () for each ingredient. All of my recipes are one serving until I state otherwise in the serving size. I do not cook with salt but with LOTS of flavor so try it without the salt first and then season later if you want to. I eat vegetarian so my recipes use tofu, you can sub most of the tofu for meat but you will have to change the calorie count. DO NOT BE AFRAID TO COOK WITH SPICES AND HERBS! If you haven't touched yours in the last 6 months, throw it out because its old and has lost most of its flavor. There is no reason to be eating bland food! If you think its pricey, think of it this way, the money you would have been spending on processed flavor cover ups like ketchup, mustard, salad dressings, FF mayo, you are now investing in spices to make your food actually taste better, not cover it up! I have more recipes coming and am always looking for new challenges so if you have a favorite food that you want a low calorie nutrient dense alternative, let me know and I'll take it on as a project!! Happy healthy clean eating everyone! Dill Quinoa Salad 1c cooked quinoa"follow box for cooking directions (254) 1tsp EVOO (40) 2Tbs apple cider vinegar (2) 2Tbs chopped onion (5) 1/4tsp dill 1/4tsp garlic powder (1) 1/4c low fat Fetta Cheese (60) 1/4c tomato (8) 2c romaine lettuce ( 14) Mix evoo, vinegar dill onion and some cracked pepper in a bowl, add quinoa mix, add tomatoes mix, add cheese mix. Serve over romaine lettuce! Eat right away or let it sit overnight! You can add other veggies like olives, artichoke hearts, capers, peppers or whatever you want just adjust the calories! Quinoa is a grain that is also a complete protein to it serves as both your protein ( along with the fetta) and as your whole grain! You can find it in your regular grocery store or at any wholefoods or trader joes! Serving size - 1 Total calories 384 Wasabi mashed cauliflower 1 cup cauliflower(28) 1Tbs plain greek Yogurt (12) 1/2Tbs Fat free milk (4.5) 1/2tsp Wasabi paste (2) Boil 1 cup cauliflower Drain and mash Whip in 1Tbs plain greek Yogurt, 1/2Tbs Fat free milk and 1/2tsp Wasabi paste. Add more milk if you want a thinner consistency Serving size - 1 Total Calories- 46.5 Tofu Pancake batter 3oz silken soft or firm tofu (45) 1 slice low carb whole grain bread (35) 1 egg ( 70) Add slice of bread to food processor and pulse into crumbs. Add tofu and egg and blend until a smooth batter. Add seasoning and adjust calories if you add fruit. Heat a nonstick skillet sprayed with Pam. Pour batter in pan, allow it to set and flip! Serving size - 1 Total Calories 150 For a sweet pancake season with Cinnamon, nutmeg, clove or even fruit like blueberries or banana - Top with fruit or yogurt for a high protein breakfast. For savory pancake, add garlic and onion powder, chili pepper, peprika, dill, Mrs. dash... sky's the limit - Try topping them with grilled veggies or meat ( chicken onions peppers and a tbs of BBQ sauce is one of my favorites but now I skip the chicken!) Steamed Garlic Ginger tofu and broccoli 3oz extra firm tofu ( 45) 2 garlic cloves ( 5) 1Tbs fresh ginger ( 2) 2c broccoli (60) Press extra firm tofu to drain liquid. Dice 2 gloves of garlic and 1 tbs of fresh ginger into a paste ( don't be afraid to buy fresh ginger, cut off what you need and freeze the rest in a ziplock bag.) Cube your tofu and add to a bowel. Toss with ginger , garlic and pepper and let marinate - at least an hour but if you have time leave it over night. Add 2cups broccoli to a ziplock steam bag place tofu on top. Place on high in the microwave for 8 min. and then eat! To make a complete meal, try making bulgar wheat with your meal instead of brown rice. bulgar wheat is less processed, higher in protein and more nutrient dense than brown rice! You can also sub chicken for tofu, just be sure to change the calorie counts and cooking time! Serving size- 1 Total Calories - 112 Creamy black rice with wild mushrooms 1/4c black sticky rice ( 180) 1/2c dehydrated mushrooms (20) 2 laughing cow lite cheese wedges ( 70) Soak dehydrated mushrooms in water for 2 hours and save the liquid! Rinse and drain 1/4c of rice. Add 3/4c of the liquid to a pot with the rice, cover and boil until rice is tender. Dice hydrated mushrooms and add to cooked rice. Add two laughing cow galric and herb lite cheese wedges to the pot and stir. SUBSTITUTIONS FOR THIS - This one you will need a trader joes or an asian market for dehydrated wild mushrooms. Check your yellow pages for the closes asian market to find "black sweet rice" or "black sticky rice" which is the same thing. If you can't find it, then substitute brown rice. If you cannot find dehydrated wild mushrooms, get fresh ones, you only need a cup of diced fresh mushrooms - cook them in the pan before making the rice. Serving size - 1/2 cup Calories per serving Spicy almonds I get tired of the same old almonds over and over so I started playing around with the spices and came up with these yummy combos that add a pick me up to stir frys, snacks salads and soups! Heat skillet on high. Mix your spices ahead of time. place almonds in the hot pan, quickly spray the almonds with Pam to coat them evenly. Sprinkle seasoning on the almonds. Stir the almonds quickly to make sure they do not burn. You will be able to smell the nuts getting warm and you will smell your seasoning - thats when you take the pan off the stove and let the almonds cool. Store them in a ziplock bag. Make lots of small batches until you find what flavors you like, you can even turn it into a family competition on who can come up with the best/most unique flavor combos! You can make ANY mix you want to flavor your almonds, these are some of my favorites so just play around with them until you find what you like. Paprika, garlic powder, onion powder and Cayenne pepper with a dash of Mrs Dash Cayenne pepper and Cinnamon Rosemary, garlic powder and Thyme Cinnamon, clove and nutmeg Garlic and onion power, chili powder And garlic powder, ginger powder and Chinese 5 spice!