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Toasted Pumpkin Seeds
Ingredients 1 cup unsalted pumpkin seed kernels 1 tablespoon canola oil 1 teaspoon sugar 1/2 teaspoon ground cumin 1/2 teaspoon chili powder 1/4 teaspoon salt 1/4 teaspoon ground cinnamon Dash of ground red pepper Directions Place pumpkin seeds in a large skillet over medium heat. Cook for 4 minutes or until toasted, […]
Slow Cooker Sloppy Joe Bowl
Ingredients: 1 lb lean ground beef 1 small red onion, diced 1 (10 ¾ oz) can diced tomatoes 2 tablespoons Worcestershire sauce ½ cup ketchup (look for lowest sugar content available) Instructions: Brown the ground beef in a skillet and drain after cooking. Move the cooked beef to the bottom of a slow cooker. Add […]
French Toast Cloud Bread
Prep time: 5 mins Cook time: 5 mins Total time: 10 mins Ingredients 8 slices cloud bread 2 eggs 1/4 cup fat free milk 1/4 cup any sugar-free granulated sweetener you prefer 1 tsp ground cinnamon 1/2 tsp vanilla extract pinch salt 2 tbsp butter Optional toppings: fresh fruit, sugar free syrup, chopped walnuts or […]
Protein-Packed Breakfast Burritos
This recipe is great for making ahead. It is freezer friendly and provides a healthy, on-the-go meal for breakfast, lunch, or dinner! Ingredients: 6 small, whole wheat tortillas 3 medium sweet potatoes 1 (15 oz) can black beans, rinsed and drained ¼ teaspoon cumin ¼ teaspoon chili powder few dashes of red pepper flakes or […]
Southwestern Quinoa
Ingredients: 1 tablespoon olive oil 2 cloves garlic, minced 1 jalapeno, minced 1 cup quinoa 1 cup vegetable broth 1 (15-ounce) can black beans, drained and rinsed 1 (14.5 oz) can fire-roasted diced tomatoes 1 cup corn kernels, frozen, canned or roasted 1 teaspoon chili powder ½ teaspoon cayenne pepper (optional, if you like extra […]
High Protein Fruit Smoothie
Ingredients: ½ cup orange juice (it is best to use 100% juice with no added sugar) ½ cup low fat cottage cheese 1 frozen banana 1 cup frozen strawberries Directions: Add all ingredients to a blender and puree until smooth. Add more juice or water to get desired consistency & enjoy! Experiment with different fruits! […]
Broccoli Cheese Egg Whites Mug
Ingredients: ⅓ cup frozen broccoli florets ½ cup egg whites 2 tbsp chopped or diced low-sodium deli ham or turkey 2 tbsp reduced-fat shredded cheddar cheese Dash of pepper to taste Directions: Spray a large, microwave-safe mug with nonstick cooking spray. Place the broccoli in the mug and microwave on high for 30 seconds. […]
High Protein Muffins
Ingredients: ¼ cup whey protein powder (any flavor will do) ¼ teaspoon baking powder 1 large egg ½ cup mashed banana, very ripe 1 tablespoon milk Directions: Spray inside of a large, microwave-safe mug with nonstick cooking spray. Add all ingredients to the mug and stir with a fork until well blended. Microwave on high […]
Cowboy Stew
Ingredients: 1lb ground beef 1 (28 ounce) can whole kernel corn (low sodium) 2 (15.25 ounce) cans green beans (low sodium) 1 (14.5 oz) can of diced tomatoes (low sodium) 2 (15 ounce) cans kidney beans, drained and rinsed 1 small onion, diced ½ teaspoon dried oregano ¼ teaspoon cayenne pepper salt & pepper to […]
Bariatric Friendly Gumbo
Ingredients: 2 (14.5 ounce) cans stewed tomatoes, undrained 1 small can of tomato paste 1 pound skinless, boneless chicken breasts, trimmed of fat and diced 1 large turkey kielbasa sausage link, diced 1 bag frozen medium shrimp, thawed, tails removed and diced 1 green pepper, chopped 1 large onion, chopped 2 stalks celery, chopped 1 […]
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