Category Archives: Appetizers

Cauli-Tots

I know I already did broccoli tots, but I had to also try cauliflower tots! These retain more of the original color/texture of the traditional tater tots. The key to making these work is to make sure you squeeze as much water as possible out of the cauliflower. So good, so loving these with my favorite Sir Kensignton ketchup :D. Healthy comfort food is my jam. 
You need:

1 small/med head of cauliflower, lightly steamed (not total mush)

Cut into 1/4 in pieces, place on a clean towel, and wring out excess water

Then place in a bowl and mix well with:
1 egg

2/3 cup nutritional yeast

Garlic, to taste, about 2 minced cloves for me

celery, 1 large stalk chopped

1/2 yellow bell pepper

1/ onion

Black and crushed red pepper

Paprika

Bake 400F for 20 minutes, flip and bake 5 more
Dip in ketchup and enjoy!!
   
    
      
    
    
  
    
  
    
  
    
 

Shrimp Kabocha Spring Rolls With Chili Lime Peanut Sauce

I have posted several spring roll recipes in the past, and this is just another twist on an old favorite! Pre-cooked shrimp make these pretty simple, but gives it some authenticity, while Kabocha squash just keeps being one of my all time favorite foods :). For directions on how to use spring roll wrappers and generally how to assemble these, see Here. These are just delicious, any way you roll me, and a great way to get some veggies into your diet 🙂

You need
For fresh spring rolls:

Vietnamese spring roll wrappers

-Cilantro

-Green onion

-Cooked brown rice 

-Avocado

-Greens

-Micro greens 

-Cooked shrimp

-Cooked kabocha squash
For dipping sauce:

Simply combine

-1 lime, juiced

-2tbs pb2 (or peanut butter of choice)

-1 tbs liquid aminos (or soy sauce)

-1/4 tsp sesame oil 

-1/4 tsp crushed red pepper
   
    
    
    
    
   

Yogurt Chicken Salad

I think maybe it’s a Southern thing, but I LOVE a creamy chicken salad. Especially on a sandwich 🙂 Grapes, walnuts, and celery, these comprise the magical triad for and ideal flavor/texture combo when it comes to chicken salad. I always prefer shredded chicken to chopped, and the creamiert he better! Fat free Greek yogurt allows ultra creamy texture without making this heavy!
You need:
Cooked shredded chicken 5 oz

Walnuts 1 oz

Grapes about 1 cup

1/4 Red onion chopped

Greek yogurt, about 4tbs

Black pepper to taste

Celery, about a cup chopped

Mix it all up and enjoy on bread, crackers, on a wrap, or on a bed of greens! So tasty and yet so nourishing!! 
Makes 3 servings at 205 cal, 9fat, 2 fiber, 18 protein each 🙂

Zesty Baked Falafel 

Yummy! I love Mediterranean food, and for me, I’d rather have a falafel than almost any meat I can think of!  I know a few of the spices here are a bit strange, but trust me, if you can find Za’atar and Aleppo Pepper, this flavor is amazing!  The fresh parsley is also a must. These were delicious and healthier than the usual fried fare when it comes to falafel! A homemade creamy tzatziki sauce keeps things from getting dry. I will be making this again soon!
You need:

2 cups mashed chick peas

-large handful of parsley, chopped well

-2 cloves garlic, minced

-2tsp tahini

-2 prunes or dates, minced

-2sp olive oil

-1 lemon rind zested/ minced 

-1/2 tsp black pepper

-1 tsp za’atar blend (try natural foods store)

-1/2 tsp aleppo dried chili pepper (subs crushed red pepper if hard to find)

Mix well in a bowl using your hands form into balls. Yields about 12. Place on parchment paper and bake at 400 for 13min.

Remove and cool.
To make tzatziki sauce combine:

-1/2 large cucumber grated

-1/2 cup plain non fat greek yogurt

-juice of 1/2 large lemon

-2 small cloves garlic minced
Serve with pita, greens or pea shoots as pictured, Hummus, and warm pita or flatbread.

Enjoy! NOMNOMNOM
   
    
    
    
    
    
    
    
    
    
 

Broccoli Tots

Another take on the tater tot gone cauliflower tot, now gone broccoli tot 🙂 Because everything that can be dipped in ketchup is delicious. Tastes like eating junk food, but really, nutrient packed. Win-win, if you ask me.

You need:

1 large stalk broccoli lightly steamed, removed immediately from heat and run under cold water to begin cooling, then chopped

1 large clove garlic minced

2 green onions chopped

1 yellow bell pepper chopped fine

Black and red pepper to taste

1 laughing cow light cheese wedge

1 egg

 Once your broccoli is well cooled, place it into a towel or cheesecloth. Then wring as much water out as you possibly can; this is the key to these sticking together.  Then place broccoli and all other ingredients in a large bowl and mix well. Form into little nugget/tots and place on parchment paper.
Bake at 400F x15 min, flip, and bake and additional 10min. Enjoy!
   
    
    
    
    
    
    
 

High Protein Pizza

I’ll admit, I prefer the doughy goodness of regular pizza crust any day, but you simply cannot argue with these macros! And my guy ate half the pizza in one sitting, so that is one taste teste approval! You don’t taste the turkey in this, and it holds together really well, no falling apart crust here! One little slice packs a whopping 15g of protein for a mere 100 calories. If you are trying to watch your calories or simply build muscle, this is the pizza for you!! Would you believe that all that bubbly cheese is nothing but low fat cottage cheese? It bakes up well, not just a cold side dish with fruit!
Crust:

1 lb extra lean ground turkey

1/4 tsp each onion/garlic powder

1/4 tsp crushed red pepper

1/2 tsp each oregano and basil
Mix well and press onto parchement paper in pizza shape of choice

Bake 375×15 min. Remove from oven and blot off extra moisture that accumulates in cooking.
Top with :

2/3 cup marinara sauce

1 large minced garlic clove

1/2 cup fresh spinach

1 small zuccini sliced, steamed, patted dry

1/2 can sliced black olives

1/2 can quartered artichoke hearts

About 1/2 cup low fat cottage cheese
Bake at 375 x 12 min then broil on high for 2-3 min.
Parchement paper burned a little on broil, but the pizza was perfect!
2 filling pieces are only 202 cal, 4.5 fat, 3.5 fiber, 9 carb, 31 protein!
Enjoy!
   
 
  
   
    
    
    
    
    
    
    
    
 

Breaded Tofu Nuggets

Yum, these were good. True story, I like these better than their chicken counterparts, hands down. The texture of a very firm tofu is just so good, and with some great seasoning and a nice crispy finish, this tastes like junk food, but it so isn’t. Suggested serving as pictured below was with some steamed okra and roasted kabocha squash for a meal of champions. Seriously, doesn’t get any better in my book 😀

You need:

-16 oz extra firm tofu (I use the trader joes organic high protein kind in the vacuum pack, refrigerated section), cut into 1 oz cubes, pressed to remove any excess water, and patted dry

-1 egg, beaten to dip it in

-1/2 tsp each Garlic/onion powder, beaten in with the egg

-Cornmeal

-Nutritional yeast

-Red pepper

-Black pepper

-Ginger

-Turmeric

-Dried parsley

Simply dip pieces into the beaten egg, and tap on the bowl to shake off excess, roll into your spices mixture. I did not measure amounts of the spices/nutritional yeast/cornmeal, because honestly it is just to taste. I did about equal parts cornmeal:nutritional yeast:spices blend. Mix it all together and the press dipped tofu firmly into this breading, turning to coat all sides well. I found that really pressing the tofu into the breading helped it really adhere and create a perfect crisp edge to the tofu nuggets. 

Bake at 475F on a sprayed foil or cookie sheet for 10min, flip over and bake an additional 10 on the other side.

Enjoy!! Recommended Sir Kensignton’s spiced ketchup. Healthy, low sugar, and so tasty!