Creamy Blue (or Feta) Cheese Salad Dressing & Dip (Lean & Green Friendly)

A Creamy & Flavorful Dressing.

Ingredients:

1/2 cup fat free cottage cheese

1/2 cup fat free Greek yogurt

6 tablespoons crumbled reduced fat feta cheese or blue cheese** 

1/2 teaspoon black pepper

1/2 teaspoon garlic powder or 1/4 teaspoon garlic powder & 1/4 teaspoon smoked paprika (paprika will give the dressing color & the garlic alone will leave it white.)

1/4 teaspoon pink Himalayan salt

2 - 3 tablespoons water 

Method:

Use a mini food processor, blender or immersion blender to mix all of the dressing ingredients. Add the water, one tablespoon at a time, to thin the dressing to the consistency you prefer. Refrigerate until ready to use. Makes 3 servings, about 5 tablespoons each). May also be used as a dip for vegetables.

**If you cannot find a reduced fat feta or blue cheese, use 4 1/2 tablespoons of regular cheese.

Note: I recommend making this dressing early in the day or even the day before you plan to use it. This isn't necessary, but this gives the flavor time to develop. It should keep, in the refrigerator,  for at least a week.

Nutritional info for one (1/3) serving (5 tablespoons) of dressing, approximately: 97.23 calories ~ 3.48 grams fat ~ 7.28 grams carbs ~ 6.86 grams net carbs ~ 8.28 grams protein

Lean & Green Calculations for one serving (with regular cheese) (1/3): 1/4 lean & 2 1/2 condiments

Lean & Green Calculations for one serving (with lowfat cheese) (1/3): 1/4 lean & 1 condiment

Low Carb (Lean & Green) Cobb Style Salad

Such a delicious and filling salad!

Dressing Ingredients:

1/2 cup fat free cottage cheese

1/2 cup fat free Greek yogurt

6 tablespoons crumbled reduced feta cheese or blue cheese** 

1/2 teaspoon black pepper

1/2 teaspoon garlic powder or 1/4 teaspoon garlic powder & 1/4 teaspoon smoked paprika (paprika will give the dressing color the garlic alone will leave it white.)

1/4 teaspoon pink Himalayan salt

2 - 3 tablespoons water

Salad Ingredients:

2 1/2 cups butter leaf lettuce

1/4 cup halved cherry or grape tomatoes

1 1/2 ounces chopped avocado

2 ounces 98% lean sliced turkey breast, chopped

1 hard boiled egg, chopped

1 ounce turkey bacon, 2 slices cooked crisp & chopped

1/8 teaspoon black pepper

5 tablespoons creamy cheese dressing 

Method:

Use a mini food processor, blender or immersion blender to mix all of the dressing ingredients. Add the water, one tablespoon at a time, to thin the dressing to the consistency you prefer. Refrigerate until ready to use. Makes 3 servings, about 5 tablespoons each). May also be used as a dip for vegetables.

**If you cannot find a reduced fat feta or blue cheese, use 4 1/2 tablespoons of regular cheese.

Dressing made with smoked paprika.

Note: I recommend making this dressing early in the day or even the day before you plan to use it. This isn't necessary, but this gives the flavor time to develop. It should keep, in the refrigerator,  for at least a week.

Nutritional info for one (1/3) serving (5 tablespoons) of dressing, approximately: 97.23 calories ~ 3.48 grams fat ~ 7.28 grams carbs ~ 6.86 grams net carbs ~ 8.28 grams protein

Lean & Green Calculations for one serving (with regular cheese) (1/3): 1/4 lean & 2 1/2 condiments

Lean & Green Calculations for one serving (with lowfat cheese) (1/3): 1/4 lean & 1 condiment

To assemble the salad, place the lettuce on a serving plate. Place the tomatoes evenly on top of the lettuce. Arrange the avocado, turkey and egg around the outer edge of the lettuce. Sprinkle the chopped bacon over the entire salad and spoon 5 tablespoons of the dressing over all of the ingredients. If desired, garnish with 1/8 ground black pepper.  Makes one serving.

Nutritional info 1 serving of salad (with dressing), approximately: 404 calories ~ 17 grams fat ~ 12.4 grams carbs ~ 6.55 grams net carbs ~ 30 grams protein

Lean & Green Calculations for 1 salad with dressing: 1 lean, 3 green, 1/2 healthy fat & 2.6 condiments 

Low Carb Seafood & Tomato Crustless Quiche (Lean & Green)

This fluffy & delicious quiche
is super low calorie!

Ingredients: 

10 inch deep dish pie pan

olive, avocado or coconut oil spray

10 1/2 ounces cooked shrimp or crabmeat 

2 1/2 ounces smoked salmon*

1 cup halved grape tomatoes

4 wedges of laughing cow cheese (spicy pepper jack, garlic herb or Swiss)

4 whole eggs

1 1/2 cups liquid egg whites

1 1/2 cups nonfat cottage cheese**

1 teaspoon dried basil or 1/2 teaspoon dried dill

1/2 teaspoon sea salt

1/2 teaspoon black pepper

1 tablespoon dried minced onion

1/2 teaspoon smoked paprika

1 teaspoon dried chives

Method:

Preheat oven to 350*. Spray the pie pan with your choice of a healthy oil. Place the pie pan on a baking sheet. Cut the shrimp in two or three pieces and place evenly in the bottom of the prepared pan. Cut or tear the salmon into small pieces and layer over the shrimp. Next layer the tomatoes over the seafood. Cut the cheese wedges into small cubes and layer evenly over the tomatoes and seafood.

Place the remaining ingredients into a blender container and process until all are well blended. Pour over the ingredients in the pie pan. 

Place the quiche and the baking sheet into the oven. Bake for 45 to 55 minutes, or until a knife inserted half way between the center and the outer edge comes out clean. 

Allow to sit for 5 minutes before slicing. Cut into 6 equal sized portions. Serves six.

*If you like, you can omit the smoked salmon and increase the shrimp or crab to 14 ounces

**If you are not following a lowfat meal plan, you may use a full fat cottage cheese.

Serving Note: To make a complete Lean & Green meal, serve each portion with a salad made with: 1 3/4 cups Spring Mix lettuce, 1/2 cup chopped English cucumber, 1/2 tablespoon (1 1/2 teaspoons) pumpkin seeds and 2 tablespoons Walden Farms zero calorie salad dressing of choice.  

Lean & Green Calculations for 1 serving (1/6) quiche : 1 lean, .33 (1/3) green, .66 fat & 1 1/2 condiments

Lean & Green Calculations for 1 serving quiche with salad: 1 lean, 3 green, 1.16 fats & 2 1/2 condiments

Nutritional info for 1 serving quiche, approximately: 135.23 calories ~~  5 grams fat ~ 5.7 grams carbs ~ 5.1 net carbs ~ 18.35 grams protein

Nutritional info for 1 serving quiche with salad, approximately: 168.15 calories ~ 5.65 grams fat ~ 13.7 carbs ~ 10.2 grams net carbs ~ 20.27 grams protein

Notes: I was inspired to create this quiche because I had a small amount of smoked salmon that needed to be made into something. (and...I do love quiche!) It has a perfect texture and flavor ~ one of my absolute favorite Lean & Green Meals!!

Auntie Iris Marie's Favorite Oatmeal Raisin Cookies

These tasty morsels are full
of raisins & pecans!

 Ingredients:

1/2 cup (1 stick) butter

1/2 cup shortening

1 cup packed brown sugar

1/2 cup white sugar

2 eggs

2 tablespoons milk or cream

1 1/2 teaspoons pure vanilla extract

1 1/2 cups flour

1 teaspoon baking soda

1/2 teaspoon salt

1 1/2 teaspoons cinnamon

4 cups old fashioned oats

2 cups raisins

1 - 1 1/2 cups chopped pecans (or walnuts)

Method:

Heat oven to 350*. Line baking sheets with parchment paper and set aside. In a large bowl, cream together the butter and shortening with an electric mixer. Gradually beat in the sugars. Add the eggs, milk and vanilla and beat until well blended.

Sift together the flour, salt, baking soda and cinnamon. Mix the dry ingredients into the butter mixture. Stir in the oats, raisins and pecans. Drop by rounded tablespoonfuls, about 2 inches apart, onto the prepared baking sheets. Bake for 5 minutes. Remove from oven oven, rotate baking sheet and return to the oven for an additional 5 minutes or until the tops of the cookies are golden brown. Let stand for 5 minutes before transferring from the baking sheet to a cooling rack. 

Makes about 6 1/2 dozen cookies. Store in an airtight container in the refrigerator.

Notes: When Auntie Iris Marie was a girl, she used to make oatmeal raisin cookies with her mother, Jane Madsen. They both liked to double the amount of raisins and added plenty of pecans or walnuts. I created this recipe with  my Auntie's influence and guidance.

(Lean & Green) Turkey Meatloaf & Salad (Gluten Free & Low Carb)

This simple turkey meatloaf is
delicious & Satisfying!

Meatloaf Ingredients: 

1 pound 99% lean ground turkey*

3/4 cup fat free cottage cheese*

1 egg, beaten

3/4 cup uncooked riced cauliflower

1 tablespoon dried minced onion

1 tablespoon Dijon mustard

2 tablespoons sugar free catsup or barbecue sauce**

1/2 teaspoon black pepper

1/4 teaspoon pink Himalayan salt or sea salt

optional ingredient: 1/2 bag (1/2 ounce) Optavia Zesty Cheddar & Italian Herb Crunchers, crushed to crumbs***

cooking oil spray (coconut, olive or avocado)

2 (6 inch) loaf pans

baking sheet

Method:

Preheat oven to 375*. Line a baking sheet with aluminum foil. Spray the loaf pans with cooking oil. Place on the prepared baking sheet and set aside. 

Place all of the ingredients into a large bowl and mix with a large fork until well combined. Divide evenly between the two prepared loaf pans. (I weighed my filled loaf pans to make certain that they were equally proportioned. They weighed exactly 13 1/4 ounces each.) 

uncooked loaves

Bake for 35 to 40 minutes, or until the top is lightly golden brown. Remove from the oven and invert onto the baking sheet. Cool slightly (2 or 3 minutes) before slicing. Makes three 7 ounce servings.

Nutritional info per serving (without optional ingredient), approximately: 457.55 calories ~ 29 grams fat ~ 5 grams carbs ~ 4.5 grams net carbs ~ 44.4 grams protein

Nutritional info per serving (including optional ingredient), approximately: 474 calories ~ 29.4 grams fat ~ 7 grams carbs ~ 5.7 grams net carbs ~ 46.4 grams protein

*If you are not following a lowfat meal plan, you may use any ground meat and full fat cottage cheese.

**I used G Hughes Sugar Free Hickory Barbecue Sauce.

***This ingredient is optional. If not following an Optavia plan, an alternate optional ingredient would be crushed pork rinds or pork panko.

1 serving = 1 lean, 1/2 green & 2 condiments

For a complete Lean & Green meal, serve one portion of Turkey Meatloaf with a salad that includes: 2 cups Spring Mix lettuce, 1 1/2 ounces avocado (or 1 tablespoon pumpkin seeds) & 2 tablespoons Walden Farms zero calorie salad dressing of choice.

This simple meatloaf has a nice flavor and when paired with a salad it makes a filling and satisfying meal. (My husband, who is not following a gluten free diet, or special meal plan, thoroughly enjoyed this meal.)

Low Carb Irish Soda Bread (Gluten Free)

A quick, light & delicious bread!

Ingredients: 

3 tablespoons butter, melted

1 tablespoon apple cider vinegar

1/2 cup chia seeds

3 eggs

1 cup almond flour

1/2 teaspoon pink Himalayan or sea salt

1/2 teaspoon baking soda

1 tablespoon Lakanto Baking Sweetener** (or sweetener of choice)

Method:

Preheat oven to 350*. Line a baking sheet with parchment paper or aluminum foil.

Grind the chia seeds in a mortar & pestle or in a coffee bean grinder. In a large bowl, whisk together the butter, vinegar, ground chia seeds and eggs. Set aside and let stand for 10 minutes. 

In a small bowl, sift together the flour, salt, baking soda and sweetener. Stir into the chia seed mixture to form a dough. Turn the dough onto the prepared baking sheet and form into a round or oval loaf. 

Unbaked loaf

Bake for 30 to 35 minutes. Cool for 10 minutes before slicing. Serve warm or at room temperature, plain or with butter. Makes 6 servings. 

**Lakanto Baking Sweetener has a finer texture than the regular Classic Sweetener. If you do not have the Baking Sweetener in your pantry, you can process the Classic Sweetener in a food processor, to create a finer texture.

Nutritional info per serving, approximately:

273.26 calories ~ 22.6 grams fat ~ 3 grams net carbs ~ 9.8 grams protein

Notes: This simple quick bread has a nice light texture and a crunchy crust. All of my family enjoyed it!

Low Carb Asian Style Coconut Jello (Sugar & Dairy Free)

A light & refreshing gelatin snack or dessert.

Ingredients:

2 envelopes unflavored gelatin

1 3/4 cups water

1/3 cup Lakanto Baking sweetener (or, sweetener of choice)*

1 1/2 cups low carb coconut milk**

1 tablespoon coconut extract 

3 1/2 small strawberries, optional

Method:
In a large bowl sprinkle gelatin over 1/2 cup water and let soften for 5 minutes. Bring the remaining 1 1/4 cups of water to a boil in a tea kettle or saucepan. Add to the softened gelatin along with the sweetener. Whisk until dissolved and clear. Add the coconut milk and extract. Divide evenly between seven 1/2 cup small molds or dishes.*** Refrigerate for 1 to 3 hours, until completely set. If using dishes, garnish each with a strawberry half and serve. If using molds, place each in warm water for about 15 seconds, before running a knife around the edges, to release from the molds. If desired, garnish each serving with a strawberry half. Makes seven 1/2 cup servings.

*Lakanto Baking Sweetener has a finer texture than the regular Classic Sweetener. If you do not have the Baking Sweetener in your pantry, you can process the Classic Sweetener in a food processor, to create a finer texture.

**Use a lower carb coconut milk. (not canned) I use one that has 2 carbs (1 net carb) per cup.

**Alternate method: Pour the liquid gelatin mixture into a 8 or 9 inch square pan. After set, cut into cubes and place in small serving bowls. Makes 6 servings.

This gelatin dessert is very simple to prepare and it pairs nicely with Asian dishes and summer meals.

Nutritional info per serving (1 of 7) approximately:

20 calories ~ .87 grams fat ~ .9 gram carbs ~ .64 gram net carbs ~ .45 grams protein

Nutritional info per serving (1 of 6) approximately:

23.5 calories ~ 1 gram fat ~ 1 gram carbs ~ .75 gram net carbs ~ .53 grams protein