Low Carb Strawberry Chiffon Pie Or Dessert Cups (Gluten & Sugar Free)

A delicious, light and fluffy pie or parfait.

Crust Ingredients: 

1 1/2 cups blanched superfine almond flour

1/4 cup + 1 tablespoon Lakanto Powdered Monkfruit Sweetener

1/4 teaspoon salt

1/4 cup butter, melted

Filling Ingredients:

1 1/2 cups chopped fresh strawberries

1/4 cup water

1 envelope unflavored gelatin (2 1/2 teaspoons)

1 cup heavy whipping cream

1 envelope Whip It* (optional) 

 1/2 cup Lakanto Baking Sweetener**

1 teaspoon pure vanilla extract or 1/2 teaspoon almond extract

3/4  - 1 cup whipped cream for garnish (optional)

3 to 4 medium strawberries, cut in half, for garnish (optional)

Method:

Preheat oven to 350*. Sift the almond flour, powdered sweetener and salt together into a medium bowl. Stir in the butter and form a dough. Press the dough firmly into the bottom and sides of a 9 inch deep dish pie pan. Bake for 7 minutes. Set aside to cool completely.

Place the strawberries and water into a blender container. Puree and then pour into a saucepan. Sprinkle the gelatin over the top of the berry puree and whisk or stir to mix. Bring to a simmer over medium low heat, stirring to make certain that the gelatin is dissolved. Remove from the heat and allow to cool for 20 minutes. 

Add the cream, Whip It, sweetener and extract to a large bowl. Beat with an electric mixer until stiff peaks form. Pour in the cooled berries and continue to mix until all are well blended. Spoon into the prepared almond cookie crust or into 6 dessert cups. Chill, in the refrigerator, until firm. (3 hours or longer for the pie and 1 to 1 1/2 hours for parfaits.

If desired, garnish each serving with 2 tablespoons sugar free whipped cream and half of a strawberry. Makes 8 servings of pie or 6 parfait servings.

*Whip It is a German product that "stabilizes" whipped cream and helps it hold its shape. It can be purchased at World Market, international grocery stores or online.

**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 for 1 slice of pie (without garnishes), approximately: 292.22 calories ~ 27.35 grams fat ~ 8.3 grams carbs ~ 5 grams net carbs ~ 4.8 grams protein

Nutritional info for 1 slice pie (with garnishes), approximately: 344.68 calories ~ 32.7 grams fat ~ 8.86 grams carbs ~ 5.8 grams net carbs ~ 14 grams protein

Nutritional info for 1 parfait (without garnishes), approximately: 159.6 calories ~ 14.46 grams fat ~ 5 grams carbs ~ 4 grams net carbs ~ 2.26 grams protein  

Nutritional info for 1 parfait (with garnishes), approximately: 212 calories ~ 19.8 grams fat ~ 5.9 grams carbs  ~ 4.8 grams net carbs ~ 2.68 grams protein

Note: This very light & fluffy pie or parfait is an impressive dessert that is simple to make. My family loved it!

Quick & Easy Low Carb Korean Style Beef With Cucumber & Radish Salad (Lean & Green)

 

Korean Style Beef on Lettuce Leaves.

Beef Ingredients:

1 tablespoon sesame oil

1 pound 95% lean ground beef*

3 cloves garlic, minced

2 tablespoons Lakanto Golden Sweetener

1/4 cup low sodium soy sauce**

1/2 teaspoon minced fresh ginger***

1/2 teaspoon crushed red pepper flakes

1/2 teaspoon black pepper

2 tablespoons water

16 leaves green leaf or butter leaf lettuce or 3 cups of cooked cauliflower rice

1/2 cup sliced green onions

Salad Ingredients:

1/4 cup diced raw jalapeno

1 cup chopped cucumber

3/4 cup thinly sliced radishes

3 tablespoons rice vinegar

5 drops lemon or unflavored liquid Monkfruit sweetener (optional)

Method:

Place the rice vinegar and liquid sweetener in a small container or bowl that has a lid. Stir to mix. Add the jalapeno, cucumber and radishes. Stir, or cover and shake to coat the vegetables with the vinegar. Set aside in the refrigerator.

Heat the sesame oil in a large skillet over medium heat. Brown the ground beef and when it is almost completely browned add the garlic and cook for a couple of minutes. Drain off the fat. Return the beef to the skillet. Add the golden sweetener, soy sauce, ginger, red pepper, black pepper and water. Simmer for a few minutes.  Place 4 lettuce leaves on each plate and top each leaf with 1 ounce of the Korean Beef. Or, serve 4 ounces of the beef over 3/4 cup of cauliflower rice.Sprinkle green onions over the top. 

Korean Beef on top of cauliflower rice,
with cucumber & radish salad.

Use a slotted spoon, to add a half cup of the cucumber salad to each plate. (Discard any leftover liquid from marinating the vegetables.) Makes four 1/2 cup servings.  

*Trader Joe's carries 95% lean beef, or you can substitute ground turkey or chicken.

**I use Aloha brand, because it contains fewer carbs.

***Did you know that fresh ginger can be frozen? I mince the root and then freeze 1 & 2 teaspoon portions, to be used later, when cooking or making smoothies.

Nutritional info per serving, on lettuce, approximately: 268.4 calories ~ 10 grams fat ~ 7.9 grams carbs ~ 4.7 net carbs ~ 36 grams protein

Nutritional info per serving, on top of cauliflower, approximately: 271.8 calories ~ 10 grams fat ~ 8.9 grams carbs ~ 5.6 net carbs ~ 36 grams protein

Lean & Green Calculations: 1 lean, 3 green, 3/4 fat, 2 3/4 condiments

Notes: This is a very quick and tasty meal. One of my favorites! Both serving methods, on lettuce leaves, or over cauliflower rice, were  filling and delicious.

  

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.)