Chili Oil Eggs

Easily up your fried egg game. You may never go back to plain old fried eggs again! 

Ingredients:

eggs

spicy chili oil

I can't even call this one a recipe. Just swap out your regular butter or oil that you normally fry an egg in with spicy chili oil. Boom! Flavour explosion!

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Pizza Spaghetti Squash

Easy low carb, cheesy pizza-flavoured spaghetti squash "noodles". Add your favourite toppings and leave out the pepperoni if going vegetarian.

Ingredients:

1 medium spaghetti squash (3 cups shredded)

salt and pepper to taste

1 1/2 cups tomato sauce

1 1/2 cups low fat shredded mozzarella

15 slices chopped pepperoni

1 cup chopped spinach

1/4 cup finely chopped onion

dry oregano and parmesan to taste

 

To prepare the squash cut it in half, scoop out the seeds then spray with a little oil and add salt and pepper. Turn it cut side down on a foil lined baking sheet and bake at 400°F for 30-40 minutes or until tender. Shred all the flesh with a fork.

Toss the squash "noodles" with tomato sauce, pepperoni, spinach, onion and half the cheese. Spoon into an oiled 9 X9" or 8" deep baking dish. Top with the rest of the cheese, oregano and parmesan. You can add more pepperoni on top too if you like.

Then bake at 350°F for 30-40 minutes until golden.

Makes 2-3 servings

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Garlic Cauliflower Rice and Shrimp

Delectable shrimp on a bed of veggie packed cauliflower rice. Great taste, low carb, high praise when it comes to the table! Can't beat that! Perfect for Seafood Sundays!

Ingredients:

 

Marinade:

1 tbsp minced garlic

1 tsp smoked paprika

1/2 tsp dry oregano

salt and pepper to taste

1 tbsp lemon juice

1 tbsp olive oil

 

8 oz frozen cauliflower rice

2 tsps butter

2-3 tsps minced garlic 

salt and pepper to taste

1 tsp chili powder

1 tsp dry minced onion

1/4 tsp turmeric

1 tsp fresh lemon juice

12 oz frozen mixed vegetables

8 oz shrimp (I used 56/65 size)

1 cup chopped and packed spinach

1-2 tbsp olive oil for frying

 

Combine the first 6 marinade ingredients. Pat the shrimp dry with a paper towel then spread the marinade over the shrimp to coat. Refrigerate for 2-3 hours.

When ready to cook heat 2 tsps butter in a large frying pan. Add the garlic and cook 1 minute on medium. Then add the cauliflower, salt, pepper, chili powder, dry minced onion, turmeric, frozen vegetables and spinach to the pan. Toss together and cook about 5-6 minutes or until the frozen veggies are hot. I used this Asian blend with small vegetables but you might need a little more cooking time if you choose larger ones.

While the veggies cook, start the shrimp. Heat olive oil in a fry pan to medium high. Cook the shrimp 1-2 minutes per side until pink then toss with lemon juice.

Serve a plate of vegetable cauliflower rice topped with the succulent shrimp and garnished with sliced green onion tops and a wedge of lemon.

Serves 2

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Garden Ground Chicken

Lean ground chicken, fresh kale and a bright mix of cherry tomatoes (from your garden) go into this low carb beauty!

Ingredients:

1 tbsp avocado oil

2/3 cup diced onion

2 tsps fresh minced garlic

1 lb ground chicken

1/4 tsp salt

1/2 tsp dry oregano

1/4 tsp dry basil

1/2 cup tomato sauce

1 tsp balsamic vinegar

4 oz habanero cheddar or mozzarella, cut in cubes

8 oz cherry tomatoes

1 cup massaged and chopped kale

 

Heat oil in a skillet to medium then add the onion and cook for 5 minutes adding the garlic in the last 30 seconds.

Add the chicken and seasonings and cook through, breaking up the chicken as needed. This should take 4-5 minutes.

Add the tomato sauce, balsamic, tomatoes and kale. Toss and cook 4-5 minutes or until the tomatoes start to wrinkle and blister.

Throw in the cheese and cook 1-2 minutes just until the cubes start to melt.

Serves 3-4

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Whole Wheat Waffles

Crispy, low sugar, low fat whole wheat waffles are great with pan fried apples and a touch of maple syrup!

Ingredients:

3 cups whole wheat flour

4 tsps baking powder

1/2 tsp salt

2-4 tbsps sugar (2 is ok if you're watching your sugar)

1 tsp cinnamon

2 eggs

3 cups warm milk

1/3 cup vegetable oil

1 tsp vanilla

Mix the flour, baking powder, salt, sugar and cinnamon together. Whisk the eggs, milk, vegetable oil and vanilla together in a separate bowl. Then add the wet ingredients to the dry. Ladle onto a hot, oiled waffle iron and cook until done. These freeze well and can be popped into the toaster right from the freezer.

Makes 9  - 6" waffles

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Fiesta Chicken Rice Bowls

Packed with vibrant veggies, fruit and tender chicken on a base of brown rice. You'll love how easy and yummy these healthy rice bowls are!

Ingredients:

2 cups cooked, chopped chicken

2 tsps avocado or olive oil

1/2 medium onion, diced

1/2 red bell pepper, diced

2 tsps garlic powder

1 tsp dry minced onion

1 tsp smoked paprika

1 tsp ground cumin

1/2 tsp red pepper flakes

1 cup canned black beans, rinsed and drained 

15 oz canned diced tomatoes

1 1/2 cups brown rice

3 cups broth or water

Garnish with avocado, green onions, cherry tomatoes and papaya

First, get the rice going. Bring rice and broth or water to a boil, then cover and reduce heat to simmer for 20 minutes. Remove from heat and leave covered. Set aside.

Heat oil in skillet to medium/medium high heat. Sauté onion and red bell pepper about 5 minutes, then add seasonings, black beans, canned diced tomatoes and cooked chicken. Heat through.

Add rice to bowls, along with chicken mixture and garnish as you like. Sour cream would also go well with this dish

Serves 4

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Date Nut Kale Salad

Sweet and sour notes from dates, cranberries and maple syrup paired with kale and lemon juice and the added crunch of walnuts

Ingredients:

4 cups packed, massaged and chopped kale

3 tbsps fresh lemon juice

1/2 tsp lemon zest (optional zing!)

1-2 tsps maple syrup

1 tbsp olive oil

salt and pepper to taste

1/4 cup dates, chopped

1/4 cup walnuts, chopped

1/4 cup dry cranberries

 

Whisk the lemon juice, (zest), maple syrup, olive oil, salt and pepper together. Massage the kale in your hands until it softens a bit then remove the ribs, chop and add to the dressing. Add the rest of the ingredients and refrigerate. This can keep 2-3 days and actually improves after a day or so.

Makes 4-6 side salad servings

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Chicken Bacon Bombs

Bam! These succulent chicken thighs explode with flavour! Easy enough for weekdays and impressive enough for entertaining.

Ingredients:

8 boneless, skinless chicken thighs

1 cup chopped spinach

1/2 cup cream cheese

1/4 tsp salt

1/2 tsp garlic powder

1/8 tsp pepper

1/2 tsp dry basil

1 cup shredded mozzarella

8 strips of bacon

1/4 - 1/2 cup BBQ sauce to baste

Open up each thigh, place between two sheets of wax paper and flatten with a mallet. Mix the salt, garlic powder, pepper and basil together and season the inside of each piece.

Combine the spinach, cream cheese and mozzarella and divide into 8. Spoon mixture onto the chicken and fold around it. Then take a slice of bacon and wrap around it all. Spray a baking dish with a little oil and sit the prepared thighs in with space between.

Bake at 400°F for 25 minutes. Then baste with your favourite BBQ sauce and return to the oven for 10 minutes or until the internal temperature reads 165°F.

Makes 8

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Ginger Pear Crisp

Keeping it on the healthy side with this one. I used very little sugar letting the natural sweetness of the pears do the job. And I used whole wheat flour in the topping for a boost of whole grains, using avocado oil rather than butter to keep it light.

Ingredients:

3 unpeeled pears, cored and diced

1 tbsp fresh grated ginger

1/4 cup whole wheat flour

1/2 cup oats

2 tbsps brown sugar

1/4 cup avocado oil

 

Combine the pears, ginger and 1 tbsp of flour. In another bowl mix the rest of the flour, oats, brown sugar and oil together.

Prepare your baking dish(es) with a little spray of cooking oil. You can use an 8 X 8" dish, 6 individual ramekins or 3 - 2 serving sized ramekins like I did here.

Place the pear mixture in the bottom of the dish(es) and top with oat mixture.

Bake at 350°F for 30 minutes.

Makes 6 servings

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Veggie Filled Meat Sauce

Lots of veggies are packed into this rustic meat sauce. Delicious and nutritious!

Ingredients:

1 lb ground beef

1 medium onion, diced

1/2 red bell pepper, diced

1 medium carrot, shredded

1 tsp fresh minced garlic

2 cups loosely packed choppped spinach

1 tsp garlic powder

1 tsp dry oregano

1/2 tsp dry basil

1/2 tsp fennel seeds

1 - 28 oz can diced tomatoes

1/3 cup tomato paste

1/2 cup beef broth

salt and pepper to taste

pinch of sugar

pinch of red pepper flakes

 

Brown the beef then drain off any excess fat. Add the onion, bell pepper, carrot and garlic and cook 4-5 minutes. Then add the rest of the ingredients. Bring to a boil then reduce heat to simmer for 30 minutes uncovered.

Serve over your favourite pasta.

Serves 4

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Healthy Chicken Patties

Low carb and delicious chicken patties are a cinch to make. And if you're not counting carbs then stick them in a bun for an awesome chicken burger!

Ingredients:

1 lb ground chicken

2 tbsps finely chopped or minced onion

1/2 cup chopped spinach

1 tbsp dry parsley

2 tbsps oat flour

1 1/2 tsps garlic powder

1 1/2 tsps dry minced onion

1/2 tsp smoked paprika

1/2 tsp dry thyme

1 egg

salt and pepper to taste

3-4 tbsps avocado oil for frying

Sauce:

3 tbsps mayo

1 tsp hot sauce

Simply mix all the pattie ingredients together then let the mixture rest for 10 minutes. Form into 8 patties. Heat oil to medium in a large skillet. Place the patties in the pan and fry for 4 minutes, then flip and fry for another four minutes.

Combine the mayo and hot sauce for the topping and serve.

Makes 8 patties or 4 - 2 pattie servings.

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