Low Carb Smoked Salmon Salad (Lean & Green)

A fresh & delicious smoked salmon salad.

Ingredients: 

2 cups  Spring mix lettuce

1/2 cup chopped cucumber

5 ounces smoked salmon, chopped

2 tablespoons Walden Farms 0 calorie Sweet Onion Dressing (or dressing of choice) 

2 teaspoons Frank's Red Hot Sauce

1/2 (28 ounce) bag Optavia Zesty Cheddar & Italian Herb Crunchers, optional

Method:

Place the lettuce on a plate. Top with the cucumber. Spread the salmon evenly over the top of the vegetables. Drizzle the dressing and hot sauce over the salmon. Place the crunchers in a small bag or bowl. Use a wooden spoon to partially crush the crunchers and sprinkle over the salad. Makes one serving.

Nutritional info, approximately: 246.7 calories ~ 7.75 grams fat ~ 11.3 grams carbs ~ 6.8 grams net carbs ~ 33.2 grams protein

Notes: Once in awhile, when I want to add a crunchy topping to my salads. I use 1/2 a bag of a crunchy fueling. (Usually Honey Mustard Sticks, Jalapeno Poppers or Zesty Cheddar & Italian Herb Crunchers) I enjoy the remaining 1/2 bag for my next fueling.

Equals: 1 lean, 3 green, 1 condiment, 1 seasoning & 1/2 fueling

Lean & Green Buffalo Chicken Salad

A Fresh & Flavorful Salad.

Ingredients:

2 cups Spring mix lettuce

1/2 cup chopped celery

1/2 cup fat free or 1% cottage cheese*

10 black or green olives

4 ounces chopped cooked chicken breasts

2 tablespoons Waldens Bleu Cheese Dressing**

1/4 teaspoon black pepper

1 teaspoon Frank's Red Hot Sauce

Method:

Place the lettuce on a plate. Sprinkle the celery evenly on top of the lettuce. Spoon the cottage cheese on top. Add the olives and the chicken breasts. Drizzle with the salad dressing. Sprinkle with the pepper and season with the hot sauce. Makes one serving.

Nutritional info for salad made with black olives: 270 calories ~ 13.4 grams fat ~ 14.8 grams carbs ~ 9.7 grams net carbs ~ 45.45 grams protein

Nutritional info for salad made with green olives: 265 calories ~ 13.4 grams fat ~ 13.5 grams carbs ~ 8.6 grams net carbs ~ 45.5 grams protein

Equals 1 lean, 3 green, 1 healthy  fat & 1 condiment

*If you are not following a lowfat diet, you can use regular cottage cheese.

**If you are not counting calories, or following a lowfat meal plan, you may use any brand of bleu cheese dressing.

Notes: This simple and delicious salad features the flavors of Buffalo Chicken. Tasty & Satisfying!

Creamy Strawberry Rhubarb Pudding (With Dairy & Sugar Free Options)

A delicious fruit infused pudding.

 Ingredients:

1 1/2 cups chopped fresh rhubarb

1 1/2 cups sliced strawberries

1/2 cup water

1 cup sugar or 3/4 cup Lakanto Classic Monkfruit Sweetener**

3 tablespoons cornstarch

1 1/2 cups milk or coconut milk

1 1/2 teaspoons pure vanilla extract

Method:

Place the fruit and water into a small saucepan. Heat over medium low heat until the water begins to boil. Turn down the heat and simmer until the the rhubarb is softened. Transfer the fruit to a blender and process to make a puree. Press the puree through a sieve to remove the seeds. Set aside to cool. (Should make 1 1/2 cups of puree.)

Whisk together the sugar and cornstarch in a heavy medium saucepan. Stir together the milk and puree and slowly whisk into the sugar mixture. (The puree and milk should equal a total of 3 cups. Add more or less milk to the puree, as needed, to make 3 cups.) Cook and stir over medium heat until the mixture thickens and is bubbly. Continue to cook and stir for 4 minutes. Remove from heat and stir in the vanilla. Pour or ladle into 6 small serving dishes. Press a small piece of plastic wrap directly on top of the pudding to prevent a skin from forming. Refrigerate until completely chilled and set. If desired, garnish with whipped cream, or whipped coconut cream and a half or whole strawberry. Makes six 1/2 cup servings.

Notes: Strawberry Rhubarb Pie is a family favorite and the last time that I made one, I had extra rhubarb and strawberries. I made the puree, and then refrigerated it to use in a pudding, a couple of days later. The leftover fruit was the inspiration for the creation of this recipe. My husband, parents and father-in-law loved it. They all said that the texture and flavor were perfect!

**I use Classic Monfruit Sweetener in my sugar free desserts because of the flavor and because it is natural with no chemical aftertaste. To create a sweetener with a finer texture, I process several cups in a food processor and then store in an airtight container. Lakanto also makes a Baking Sweetener that is already a finer consistency than the Classic Sweetener. The finer texture really does make a difference in the quality and texture of sugar free desserts.

Low Carb Smoked Salmon Omelet With Cauliflower Rice (Lean & Green)

A savory & filling omelet and side dish.

Ingredients: 

1 1/2 cups riced cauliflower

1/2 cup water

olive or avocado oil cooking spray

1 egg

2 egg whites

2 ounces smoked salmon, chopped

2 tablespoons (1 ounce) lowfat cream cheese*

1/8 teaspoon dried dill weed

1/8 teaspoon black pepper

2 teaspoons Frank's Red Hot Sauce (optional)

Method:

Place the cauliflower and water into a saucepan. Cover with a lid and heat over medium low heat until all of the water is absorbed.

Meanwhile, beat the eggs until well blended. Spray a skillet with the cooking spray and place over a medium low heat. Add the eggs, As the eggs begin to cook,use a spatula to move the edges to the center of the pan. Tip the pan so that the uncooked eggs flow to the outer edges and set. Place the salmon on top of one half of the eggs. Dot with the cream cheese and sprinkle with the dill. Carefully fold one half of the eggs over the half with the salmon to cover.

Use a spatula to carefully slide the omelet onto half a plate. Spoon the cauliflower onto the other half of the plate. Sprinkle the pepper over the cauliflower and if desired, drizzle the hot sauce over the omelet. Serves one.

Nutritional Info, approximately: 324.47 calories ~ 18.3 grams fat ~ 10.65 grams carbs ~ 6.6 grams net carbs ~ 29.35 grams protein

Equals 1 lean, 3 green, & 1/2 condiment servings

Notes: This meal is quick, simple and delicious ~ perfect for brunch or dinner. Plus, I don't like regular cauliflower, but riced cauliflower is very good!

*If you are not following a lowfat diet, you can use regular cream cheese.

Tips: For a perfect cauliflower side dish, make certain that all of the water is absorbed. I prefer the  cauliflower dry, but not burnt. I keep bags of uncooked riced cauliflower in the freezer until needed. It is a great vegetable option for when I don't have salad greens.

Norma's Creamy French Vanilla Ice Cream (Family)

This simple recipe creates a delicious
& creamy homemade ice cream.

Ingredients:

8 eggs

3 cups sugar

1/4 cup pure vanilla extract

1 teaspoon sea salt

4 cups (1 quart) heavy whipping cream

additional cream, half & half or whole milk

1 four quart electric ice cream maker (cut the recipe in half for a smaller machine.)

ice

1 box of rock salt

Method:

Place the eggs in a large bowl and beat with an electric mixer until well blended. Add the sugar and continue to beat until the mixture is lemon colored. Add the vanilla and salt and mix well. Add the 4 cups of heavy cream and mix to blend. 

Pour the mixture into the canister of the ice cream maker. Add additional cream, half & half or milk to fill just to the top of the paddle. Add layers of ice and salt to the container outside of the cream canister. Operate the ice cream maker according to the machine's instructions. Place the canister into the freezer, or transfer the ice cream to an airtight container or containers before freezing. The ice cream becomes firmer in the freezer, but still remains creamy. Makes a half gallon of of perfect ice cream!

Notes: This recipe came from my husband's mother, Norma Royal Robb. We found the hand written instructions tucked inside of her recipe box and made a delicious batch of ice cream in the vintage ice cream maker that we inherited from her. This recipe is published in her honor.

Norma's handwritten recipe