Easy Spaghetti Squash Pasta

Ingredients

• 1 whole Medium-sized Spaghetti Squash, Washed
• ½ Tablespoons Olive Oil
• ½ teaspoons Sea Salt
• ½ teaspoons Fresh Ground Black Pepper
• 1 Tablespoon Fresh Basil, Minced 

 

 

  Preparation Instructions

1. Preheat oven to 375ºF and line a rimmed baking pan with parchment paper.
2. Cut spaghetti squash in half and scrape out seeds with a spoon.
3. Brush the cut side of each half with olive oil and sprinkle with salt and pepper.
4. Place each half on the pan with the cut side facing upwards.
5. Roast for 45-50 minutes.
6. While the squash is roasting, prepare the seasoning mix in a small bowl. Combine 1/2 teaspoon sea salt, 1/2 teaspoon ground black pepper and 1 tablespoon of minced fresh basil.
7. Remove squash from oven and use a fork to scrape the strands of flesh or “spaghetti” out of the peel.
8. Place on a plate or in a bowl and top with the basil, salt and pepper seasoning. Enjoy.

Peanut Butter Protein Balls

Ingredients

1/2 cup peanut butter

2 ounces whey protein powder (I used vanilla flavored)

4 Tbsp honey

16 60% cocao chocolate chips

Directions

Mix all ingredients in a food processor until sticky and not crumbly.  Roll into 1 inch balls and place on a foil lined baking sheet.  Place in freezer for 10-15 minutes.  They must be stored in the freezer if you want them to stay fresh longer.

Low Carb Cheese Crackers

Ingredients

1 slice deluxe american cheese cut into 16 squares

Directions

Line the 16 squares around the outer edge of a piece of parchment paper.  Place in microwave and cook anywhere from 38-60 seconds.  Mine took 40.  Take out and pop off to enjoy!

16 squares equal 1/2g carbs!

Pan-Seared Tuna Steaks with Lime Pepper Crust

Ingredients:

4 tuna steaks (3/4 to 1 inch thick, about 6 oz. each)

extra-virgin olive oil

Zest and juice of one lime

2 tsp. dried thyme leaves

1/2 to 1 tsp. coarsely-ground pepper

1/4 tsp. salt

1 to 2 tsp. extra virgin olive oil

Preparation:

Rinse the tuna steaks and pat dry with paper towels. Grate the zest from the lime (you should have about 1 1/2 teaspoons), then squeeze the juice and set aside.
In a small bowl, combine lime zest, thyme, pepper and salt; stir to mix. Lightly rub both sides of the tuna steaks with olive oil. Rub the seasoning mix on the tuna steaks; coating them well.
Using a heavy bottomed sauté pan or a cast-iron pan, warm the olive oil. Increase the heat to high and place the tuna in the pan. Sear for 1 minute, then turn over carefully, reducing the heat to medium. Sear the other side for 1 more minute until medium rare. Do not overcook the tuna or the meat will become dry and lose its flavor. Pour the lime juice over the tuna steaks right after you take them from the stove, then serve.

Makes 4 servings.

Panko Crusted Tilapia with Chipotle Kissed Tartar Sauce

Ingredients:

4 tilapia fillets, 6 ounces each2 teaspoon Old Bay seasoning
½ teaspoon smoked paprika
¼ teaspoon Cayenne pepper
1 cup flour
2 eggs
1 tablespoon Dijon mustard
2½ cups panko bread crumbs
Salt and pepper
Canola and olive oil

For Chipotle Tartar Sauce:
1 cup mayonnaise
¼ cup sour cream
¼ cup dill pickles, minced
1 to 2 tablespoon sweet pickle relish
1 chipotle in adobo, minced or ½ teaspoon chipotle powder
Juice of ½ lemon
Salt and pepper to tasteDirections:

1. In a small bowl, combine all of the ingredients to make the tartar sauce, adding a pinch of salt and pepper. Stir well to combine, adjust seasoning to taste. Cover and chill until ready to serve.

2. Set up breading station for fish. In a shallow bowl, add the flour and lightly season with salt and pepper. The second bowl, lightly beat the eggs with the Dijon mustard. In the third shallow bowl, add the breadcrumbs and season lightly with 1 teaspoon of Old Bay. Preheat oven to 200ºF.

3. Slice the fish into strips, so you have 8 pieces. Season with Old Bay seasoning, smoked paprika, and Cayenne pepper. Set aside. Combine ¼ cup canola and ¼ cup olive oil in a large skillet. Preheat oil for 5 to 6 minutes. When oil is hot, dredge fish through flour, dip in egg, then into panko crumbs, patting down so crumbs stick. Pan fry for 2 to 3 minutes per side until golden brown. Transfer to baking sheet lined with a wire rack. Keep warm in 200-degree oven. Yields 4 servings. Serve with tartar sauce.

Cauliflower Rice

Ingredients:
- 1 medium sized cauliflower (140 cal)
- 1/2 tbsp olive or canola oil (60 cal)
- pepper and salt (optional)

Directions:
1. Wash cauliflower, cut it, discard the core and break of the florettes until you have pieces of approximately the same size. 
2. Place the florettes in a food porcessor in 1 layer, do not overcrowd the food processor. In my food processor I have to shred a medium sized cauliflower in 3-4 batches. 
3. Process until you get "rice" consistency. In my case I let the food processor run on high for 10 seconds and then pulse for 2 seconds 5 times. 
4. At this stage you freeze a batch of your cauliflower rice in a zip lock bag for future use. You could then defrost the batch for 15-30 minutes and cook as usual. It turns a little mushier than freshly cooked, but pretty similar. 
5. In a large non-stick frying pan heat 1/2 tbsp of oil over medium-high heat, add the cauliflower and cook for 5-10 minutes, stirring occasionally.
6. You can also add salt and pepper or other spices (turmeric, cumin, etc) while cooking. Or don't add anything if you want plained steamed rice. 

In one cup of white rice there are 200 calories, in one cup of cauliflower rice there are 50: you save 75% of calories!

LCHF Waffles

Ingredients

2 cups almond flour
1 cup vanilla egg white or whey protein
1/2 tsp sea salt
1 TBS baking powder
1 1/2 cup vanilla almond milk
2 eggs
4 TBS butter or coconut oil, melted

Directions

Preheat waffle iron to high. Combine the dry ingredients in a bowl. Combine the wet ingredients in another bowl. Slowly add the wet ingredients into the dry. Let sit for 5 minutes. Bake according to your waffle iron directions. Enjoy! Makes 10 waffles.

NUTRITIONAL COMPARISON (per waffle)
Traditional Waffle = 247 calories, 27 carbs, 0.7g fiber
“Healthified” Waffle = 182 calories calories, 3.5 carbs, 1.5g fiber