Almond Meal Blueberry Skinny Muffin

almond-meal-blueberry-skinny-muffin

Time for another muffin recipe.  I was craving something that would taste just like a blueberry muffin without all of the sugar and carbs in a traditional blueberry muffin.  This muffin is grain free & sugar free.  If you are a Fit For Photos Warrior this muffin will fill you up without going off your program.  Enjoy!

Almond meal blueberry skinny muffin

Using Almond meal guarantees this muffin will cook up light, fluffy and very, very moist!

Almond Meal Blueberry Skinny Muffin:

INGREDIENTS:

  • 1 Whole Egg  or 3 Tbs. Egg Whites
  • 1 tsp. Olive Oil
  • 1 tsp. Baking Powder
  • 16 blueberries
  • 1/4 cup of Almond meal (Flax meal can also be used)
  • 1 tsp. organic pure vanilla extract
  • 1 packet of Stevia & 1 packet of Xylitol (or 2, if you only have one or the other)

DIRECTIONS:

  • Add egg, vanilla & oil to mug
  • Stir in baking powder with a fork making sure it is fully incorporated
  • Stir in 1/4 cup of Almond Meal
  • Gently fold in the blueberries, reserving a few for the top of the muffin
  • Add those few blueberries to the top of the batter
  • Microwave for 50 – 55 seconds.  The muffin will still look a bit wet.  Don’t over cook.  It will firm up a bit as it cools and be fluffy and moist.

CARB & SUGAR INFO: Carbs: 10.6g, Sugars: 3.4 gms

Almond Meal – 6 carbs, 1 sugar ,  Blueberries –  3.2 carbs, 2.2 sugars per 16 berries.  Egg  – 0.4 carbs, 0.2 sugars,  Baking Powder – 1 carb, 0 sugars,  Olive Oil – 0 carbs, 0 sugars

Swai Fillet With Brussels Sprouts & Heirloom Tomatoes

Whats the New Skinny on Swai?

Swai Fillet

Swai is a white-flesh fish (typically available in fillet form) with a sweet mild, taste and light flaky texture that can be broiled, grilled, or coating with bread crumbs and fried, according to experts. It can be prepared simply, but also takes well to sauces. A 3.5-ounce serving of plain fish contains around 90 calories, 4 grams of fat (1.5 saturated), 45 grams of cholesterol and 50 milligrams of sodium. Not bad.

The fish above was easily prepared by lightly seasoning with salt, pepper, garlic & lemon juice and grilling in a pan with a touch of olive or grapeseed oil.  So easy!

Chocolate Nut Crunch

Healthy Chocolate Nut Crunch Dessert

Here’s a great recipe that delivers when you are craving candy bars or something chocolate and crunchy.  This simple recipe uses raw seeds and a few other clean ingredients to make your taste buds sing with joy!  The best news:  This recipe is Gluten Free, Grain Free & Sugar Free!  Go ahead…ENJOY!

Healthy Chocolate Nut Crunch Dessert

 

Makes 1 serving

So EASY!

INGREDIENTS:

  • 2 Tbs Raw Pepitas (shelled pumpkin seeds)
  • 2 Tbs. Raw shelled Sunflower Seeds
  • 1 tsp. Cacao Powder (unsweetened cocoa powder)
  • 1 tsp. unrefined Coconut Oil
  • Dash of Vanilla Extract (optional)
  • 1 Dash of Cayenne Pepper (optional)
  • 1 Packet of Stevia
  • 1 Packet of Xylitol

 

DIRECTIONS:

  • Mix ALL ingredients together in a small bowl
  • You may need to microwave for a few seconds to melt the coconut oil if it is solid
  • Press mixture into a 1/4 measuring cup or similar size mold
  • Toss into the freezer to help it firm up
  • Eat it alone of garnish with your favorite berries, fruit, etc.
  • This Dessert is gluten free & sugar free

Almond Meal Pancakes

Almond Crust Pancakes

It’s Saturday morning and I was craving pancakes.  I wanted to make some that would be wheat and gluten free, low carb and tasty.  Almond meal was the answer.  These pancakes are fluffy and nutty, just be careful not to overcook them.

Almond Crust Pancakes

Makes 2 servings

Preheat large skillet.

INGREDIENTS:

  • 1 Cup Almond Meal
  • 1 Egg
  • 1 Egg White Whipped
  • 1/3 Cup Water (sparkling water will make them even fluffier)
  • Dash of Vanilla Extract
  • Pinch of Sea Salt
  • Pinch of Baking Powder (optional)
  • Grapeseed or Coconut Oil (for cooking pancakes in pan)

 

DIRECTIONS:

  • Mix Almond Meal with water, 1 egg, vanilla, salt 1/3 cup of water & baking powder until well combined (don’t over mix)
  • Beat egg white until fluffy
  • Gently fold egg white into the pancake mixture until it is incorporated, don’t over mix it.
  • Add oil to pan and evenly coat it.
  • Spoon (or pour) batter into pan, 3 pancakes at a time (it should make 5 – 6 pancakes)
  • Gently spread the batter out if necessary to help them cook evenly
  • These pancakes will not bubble like normal flour pancakes so watch them to see when one side is golden and genly flip them.
  • Don’t overcook the pancakes.
  • Serve with fresh fruit.  You can also use Agave nectar with a bit of Real Maple Extract if you want to add a healthy maple syrup (It depends if you are watching your sugar content).

Gluten Free, Sugar Free, Cocoa – Almond Butter “Truffles”

Cocoa Almond Butter Truffles

Here is a super simple recipe to quench those sweet candy cravings while making you feel like you are eating a rich decadent chocolate truffle.

Cocoa Almond Butter Truffles

 

INGREDEINTS:

  • 2 Tbs of Raw Almond Butter
  • 2 tsp of cacao powder (unsweetened cocoa powder)
  • 1 – 2 packets of Stevia
  • 1 packet of Xylitol (optional, but I like it with 1 packet of Stevia)
  • Small amount of Almond Meal to roll the “Truffles” in
  • 1 Tbs chopped, raw walnuts
  • 1 tsp of unsweetened shredded coconut (Optional)

DIRECTIONS:

  • Mix all of the ingredients, except the almond meal together in a small container.
  • Form, and roll mixture into 3 equal balls
  • Roll each ball in the almond meal
  • Refrigerate until firmed up a bit
  • Enjoy

You can also use the shredded coconut to roll the balls in instead of the almond meal.  So simple, so good!

Dairy Free, Gluten Free, Grain Free Veggie Quiche

Vegetarian Quiche - Dairy Free - Gluten Free - Grain Free
Dairy Free, Gluten Free, Grain Free Veggie Quiche with Flax Crust.
Vegetarian Quiche - Dairy Free - Gluten Free - Grain FreeI am currently following a strict eating plan trying to burn off some excess fat.  For this reason I am currently not eating any dairy products and my healthy, starchy carbs such a brown rice, quinoa, sweet potatoes and beans are restricted to once every 4 days.  With that in mind I had to come up with a great way to get my healthy fat veggies & protein in an easy to make, store and serve recipe.  This one helps me get my veggies in a breakfast time which is very important to my healthy eating lifestyle.
You can use any veggies you like or have on hand.  Just be sure to saute them first to soften them and to remove the excess water in them.
RECIPE- Dairy Free, Gluten Free, Grain Free Veggie Quiche with Flax Crust.

INGREDIENTS:
Crust:

  • 1 cup Flax Meal
  • 1 Tbs softened Butter (Olive oil can also be used)
  • 1 Large Egg
  • pinch of salt

Filling:

  • 6 Large Eggs
  • 1 cup of broccoli, cut in small pieces
  • 1 cup onion diced
  • 1 cup grape, cherry or baby heirloom tomatoes diced
  • 1 cup fresh baby spinach (packed)
  • 2 cloves fresh garlic minced or pressed
  • Olive oil to saute the vegetables in
  • pinch of ground nutmeg
  • pinch of salt
  • pinch of pepper

DIRECTIONS:

  • Preheat oven to 350 degrees F.
  • In medium bowl, beat 1 egg with softened butter & salt. Mix flax meal into the mixture.
  • Knead until well combined and forms a ball.
  • Press the mixture into a 9″ pie pan. Start by pressing the dough into the bottom and working it up to the sides of the pan. It will take some time and work, but you will end up with a nice even crust.
  • Pre-bake crust in 350 degree oven for about 10 minutes to firm it up.
  • While crust is baking, saute the chopped and diced vegetables in a small amount of olive oil until softened. Set aside to cool a bit
  • In a medium bowl beat 6 eggs together with a whisk
  • Season to taste with fresh grated nutmeg, salt and pepper
  • Add the sauteed vegetables
  • Pour this mixture evenly into the pre-baked pie crust
  • Bake for 30 – 35 minutes (or until firmed up and done)
  • Cool for at least 25 minutes before serving.

Yields 6 Servings!

Note: Based on eating a low carb low sugar meal this quiche is considered a healthy choice. The flax meal along with the little bit of butter & olive oil added makes it a higher fat food, but it is a healthy fat choice, you must be sure to control your portion.  This quiche makes 6 servings.

You can add any vegetables you like but be sure to saute them first before adding to the filling.

You can also prepare this quiche without the crust and bake in a greased pie pan or casserole dish and save a lot of calories and fat. (See nutritional values below)

Nutritional Information:

Per serving – 1/6th of quiche  (numbers in parenthesis are for crustless quiche)

  • Calories: 218.5 (125)
  • Fat: 14.5 (7.8)
  • Protein: 12.3 (8.3)
  • Carbs: 12 (5.3)
  • Sugars: 2.16 (same)
  • Fiber: 6.5 (1.1)

Skinny Chips (Almond Crust Meal) & Salsa

Almond Crust "Tortilla" Chips & Salsa

Almond Crust "Tortilla" Chips & SalsaWe have all had that moment when we are on a healthy eating lifestyle and chips and dips are just out of the question…but we are craving that good crunch of a tortilla chip.  I have come up with a recipe that is sure to satisfy that longing for a good crunch.  This recipe is simple with only 4 easy, clean, ingredients.

 

 

Makes 3 servings

Preheat oven to 350 degrees F.

INGREDIENTS:

  • 1 Cup Almond Meal
  • 1 Egg
  • 1 1/2 Tsp Olive Oil
  • Pinch of Sea Salt

Almond Crust "Tortilla" Chips

 

 

 

 

 

 

DIRECTIONS:

  • Mix all of the ingredients together to form a dough.  You may need to add a bit more almond meal if the mixture is too wet.  You can also use the almond meal as “flour”.
  • Line a baking sheet with parchment paper.
  • Roll out the dough as thin as possible.
  • Use a pizza cutter or dough cutter to score/cut the dough into triangles.
  • Don’t try to move them.  Leave the dough intact until baked.
  • Bake in oven at 350 degrees for about 10 – 12 minutes or until crispy and golden.
  • Break apart into triangles.  Serve with fresh Salsa or your favorite dip.

 

 

Chicken Sopes – Gluten Free – Grain free- Sugar Free

Almond Crust Chicken Sopes - Gluten Free

If you’ve never had a Sope, you are in for a treat. These delicious little gems originated from Mexico.

Almond Crust Chicken Sopes - Gluten Free

From Wikipedia:

A sope  is a traditional Mexican dish originating in the city of Culiacán, where it was first known asgordita or pelliscadas in Culiacán. It  at first sight looks like an unusually thick tortilla with vegetables and meat toppings. The base is made from a circle of fried masa of ground maize with pinched sides. This is then topped with refried beans and crumbled cheese, lettuce, onions, red or green sauce (salsa, made with chiles or tomatillos respectively), and acidified cream. Sometimes other ingredients (mostly meat) are also added to create different tastes and styles of sopes. Sopes are roughly the size of a fist.

Don’t panic.  My version of Sopes are Grain free, Gluten Free & Sugar Free.  This recipe is simple and quick to make.  While nothing can make up for the thick, fried, corn tortilla I think you will find this a satisfying and healthy alternative.  Don’t be afraid to experiment with flavors and add your favorite spices and “heat”!

INGREDIENTS:

  • 2 – 3 boneless chicken breasts (use 4 if they are small)
  • 1 can of chicken broth (less sodium is better)
  • 1 can of diced tomatoes (I used the petite diced)
  • 1 large onion – diced
  • 1 green bell pepper – diced
  • 2 large cloves of garlic, minced or use a garlic press
  • Salt & Pepper to Taste
  • 1/2 – 1 Tsp Dried Cumin (to taste)
  • 1 diced jalapeno (or any hot sauce you like)
  • 2 cups of Almond Flour
  • 2 large eggs
  • 3 Tbs Olive Oil (save 1 Tbs for the Almond Crust)
  • Black beans (mashed up & seasoned) , You can omit this if you are not eating legumes.
  • Cilantro, shredded lettuce, fresh diced tomatoes, cotijo or crumbled cheese, diced onions, sour cream or “crema” or any other toppings you may want to add.

INSTRUCTIONS (Sope Chicken Filling):

  • In a large pot add 2 Tbs of olive oil and the diced onions.  Let them saute a bit until softened.
  • Add the chicken breasts and season with salt & pepper
  • Add the canned tomatoes with their juice
  • Add the diced bell pepper
  • Bring to a light simmer
  • Season the pot with cumin, and any other spices you might like to try such a chipotle, cayenne, red pepper flakes, oregano, etc.  I kept mine simple because my daughter is so fussy.
  • Allow the chicken to simmer in this liquid until it is just cooked through (about 15 – 20 minutes depending on the size of the chicken breasts.)
  • Remove the chicken breasts from the liquid and set aside to cool.
  • Add the fresh garlic to the liquid
  • Continue cooking the liquid until it reduces down quite a bit and the vegetables are softened. Time will vary depending on the heat of your stove.
  • Once chicken is cooled, shred it finely and set it aside
  • Add the shredded chicken back to the liquid mixture in the pot, and remove from heat
  • Stir to incorporate.  Be sure to taste and re-season if necessary.  Now is a good time to add the hot sauce or more spices if you want your sopes to have a little “kick” to them.

INSTRUCTIONS (Sope Shell):

  • Preheat Oven to 350 degrees F
  • In a medium bowl add the 2 cups of almond flour, 2 eggs, 1 Tbs of Olive Oil & 1/2 teaspoon of salt
  • Mix well to incorporate.  You will need to form a “dough” ball with your hands.
  • If the mixture is too wet add a bit more almond flour
  • Form the dough into a 2 1/2″ roll
  • Form each slice by gently flattening the middle of the sope and pinching the edges up to form a little wall.  Each sope should end up being about 3 1/2″
  • Lay them on a cookie sheet lined with parchment paper or foil
  • Bake in the oven at 350 degrees F for about 10 – 12 minutes (don’t overbake them, but you want them crispy since they will absorb the juices from the sope filling.

Almond Meal Chicken Sopes ShellHere you can see the prep of the dough.  Notice the little raised edge on the sope shell.  Itis really helpful to use a dough cutter (pictured) to slice and move the sopes around.  The almond dough can get very sticky. I also like to work on waxed paper and then transfer them to parchment paper to bake.  When you bake the sope shells, they may not actually get golden so don’t overbake them.  They should be crisp outside and tender inside.

Here is a photo of what it the sopes should look like after they come out of the oven and you add the first layer.  I just used mashed up black beans that I seasoned with salt and pepper.  If you are not eating legumes then just omit the beans.  This layer is sort of like the glue that will hold it all together, lol.  After the beans you add the chicken mixture and then top it off with shredded lettuce, diced tomatoes, onion (green onions work here too), sour cream or crema can be used as well as guacamole, cheese, salsa, whatever you like.

Pesto Salmon With Basil Zucchini

Pesto Salmon with Basil Zucchini

Pesto Salmon with Basil ZucchiniMy local market had some fresh, wild caught, sockeye salmon.  It looked really good, so tonight, I created a delicious, healthy, gluten-free dinner that is easy to prepare.  You can either make your pesto fresh or just buy some at your local market.  I like to know exactly what is in my food, so I chose to make my own.

My daughter is a very fussy eater and when she smelled this cooking, she came running to the kitchen asking what I was making for dinner.  She said it smelled amazing!  Woo, hoo!

Salmon is rich in protein but is also high in omega-3 essential fatty acids.

Sockeye Salmon is very red in color and remains that way even after it is cooked.  If you are using Sockeye  salmon be sure not to over cook it.  The pesto recipe below is intended to make just a small amount that will be enough to cover the top of each fillet.

INGREDIENTS:

  • 4 Salmon Fillets (Fresh is better)
  • 2 large garlic cloves
  • 1/2 cup of fresh basil leaves (plus 5 extra leaves chopped for zucchini mixture)
  • 1 Tbs Pine Nuts
  • Olive Oil (about 1/8th cup, plus 2 extra Tbs to saute the zucchini squash)
  • Salt & Pepper to taste
  • 3 zucchini squash
  • 1 Tsp dried Oregano
  • Brown Rice (prepared as directed on package)

INSTRUCTIONS: Fish

  • Preheat oven to 350 degrees F
  • Line a baking sheet with parchment paper (or foil)
  • Lay Salmon Fillets on Parchment and sprinkle lightly with salt
  • In a food processor, add basil leaves and pulse until chopped.
  • Use a garlic press to mince garlic and squeeze directly into the food processor.
  • Add Pine Nuts and run food processor until they all is blended.
  • Add salt & pepper to taste (this is just a topping for the fish, it doesn’t have to be perfect.  Give it a taste and see if it is to your liking.)

INSTRUCTIONS: Zucchini

  • Wash & slice zucchini squash and slice it into thin slices.
  • Preheat olive oil in a large skillet
  • Add the squash and stir to coat evenly
  • Season with salt and pepper and add in the dried oregano
  • Saute until the squash softens and becomes tender’
  • Use a garlic press to mince the garlic and add it to the pan.
  • Continue to cook for a couple of more minutes and remove from heat
  • Add in the chopped basil you set aside and stir to incorporate

My daughter really liked this, Success!

 

Tuscan Kale Salad With Pecorino Romano – Revisited

Tuscan Kale Salad

Tuscan Kale SaladI know I have posted this recipe before, but it is a good, healthy, nutritious salad with fresh flavors that I find myself craving.

If you are not a fan of kale, perhaps this recipe will turn you around.  I think the key in “taming” that “wild” kale taste is lemon juice.  I think kale and lemon seem to go hand in hand and the acid in the lemons breaks down the tougher structure of the kale.

I added a few slices of Brie Cheese to the top of my salad since I was having this as a main course.

This salad features the health benefits of Kale, raw sunflower seed kernels, golden raisins, tiny slivers of onion and the nutty rich flavor of Pecorino Romano cut into tiny cubes.  The flavors explode in your mouth and compliment each other nicely.  A wonderful experience awaits your taste buds!  This is sure to become a family or party favorite.

 

TUSCAN KALE SALAD

 

INGREDIENTS:

  • 4 Cups of Kale washed and finely chopped
  • 4 Tbs sunflower seed kernels
  • 4 Tbs golden raisins
  • 4 Tbs finely cubed (diced) Pecorino Romano Cheese
  • 2 Tbs of thinly slivered (very fine) onion
  • 2 Tbs Olive Oil
  • Lemon Juice (1/2 small lemon)
  • Rice Vinegar (just a few splashes)
  • Salt & pepper to taste

DIRECTIONS:

  • In a large bowl add Kale, sunflower seeds, raisins, onion, & Pecorino Romano cubes
  • Squeeze lemon juice into salad and add Olive oil, vinegar, salt & pepper
  • Use your hands to gently toss the salad.  It is better to use your hands here as it seems to help coat and soften the kale a bit.

That’s it!  So easy and so good!  FABULICIOUS!