Tag Archives: low-carb

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!
   
 
  
   
    
    
    
    
    
    
    
    
 

Spinach Mushroom Crustless Quiche

Yum! A little spicy, very flavorful, hard to believe it is so healthy!  This one is vegetarian, not vegan, but you could totally subs tofu for egg whites if you are vegan, just blend before mixing with everything else! (Links to prior vegan quiche recipes Here and Here.) Today’s recipe happens to be low carb, low fat, gluten free, and incidentally low calorie.

You need:
2 cups egg whites

5oz mushrooms sliced

3 cloves garlic minced

3 green onions sliced

4 oz fresh washesd spinach

1tsp olive oil

1.5oz cheese (trying out lifetime fat free sharp cheddar as 40cal per oz, 8g protein, 1 carb) grated

1/4 cup unsweetened Soymilk

Salt, pepper, crushed red pepper, oregano, parsley to taste 
Begin by sautéing your garlic, mushrooms, and spinach in olive oil until wilted. Set aside to cool and drain off any excess fluid. I cooled mine in a metal colander and shook off the extra liquid.

Then add your egg whites, spices, and soymilk to a large bowl and whisk vigorously. Then mix in your veggies, both cooked and the raw green onion. Add 2/3 of your cheese (1oz) and mix in as well, reserving last 1/2 oz to sprinkle on top!

Spray your pie tin to prevent stickage, then turn into your tin, sprinkling the last of the cheese on top.
Bake at 375F for 35 min.

Let cool slightly before slicing and removing from pan. Mine slid out easily no issues sans-crust!
This is crazy low cal for its protein punch, so really, eat half the recipe if you choose!  Enjoy 🙂

Sliced into 8 pieces (approx 2.oz each), the macros are:

54 calories

0.7 gram fat

 0.5g fiber

 1.6g carb

8.9g protein! 
   
    
    
    
    
    
    
    
 

Lovely Lentil Zucchini Salad

This is another easy lunch or dinner that keeps well in the fridge overnight and at work.  Really low fat/ low cal on this one, for those days you need something fresh and light. Vegan, gluten-free, fresh and satisfying!  

You need: 

1 Zucchini, spiralized

Broccoli, 1/2 cup chopped

Bell pepper red, 1/4 chopped

Purple cabbage, 1/2 cup chopped

Yellow onion, 1/8 cup minced

Lentils, 1/2 cup cooked

Lemon juice (1/4 lemon)

Lime juice (1 lime)

Oregano, dash

Crushed red pepper, dash to taste

Toss all ingredients and enjoy! Super duper simple, not sure it even qualifies as a recipe! Just a healthy idea for your busy life! 🙂





Vibrant Vegan Coleslaw

As a southern gal, coleslaw is a traditional part of a multitude of different meals. But it is always heavily laden with mayonnaise, making it neither healthy nor vegan! So I made my own creamy tangy version, the perfect side dish to virtually any meal, perfect vegan pot luck option (gotta make sure there are some veggies at the party), or perfect entree topped with some edamame/avocado/brown rice. 

 You need: 

1/2 Purple cabbage, finely chopped 

1-2 green onions sliced 

Cilantro1-3 tbs 

1/2 red bell pepper, chopped

4-5 baby carrots, shredded 

Jalapeño, 1/2 chopped fine 

 Basil, 3-4 leaves 

 For the sauce: 

1tbs vinegar 

1tsp tahini 

1/4 cup cashews 

1/4 cup water 

1/2 lemon squeezed 

1tsp fresh grated orange zest 

Tiny piece each of raw ginger/garlic 

 Blend sauce ingredients on high to yield a creamy frothy concoction, drizzle over cole slaw, toss and enjoy!! Garnish with any crushed nut of choice, some cilantro, or even some edamame 🙂

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Spaghetti Squash and Lean Turkey Meatballs

Soo, can you tell I’m obsessed with spaghetti squash yet? It’s just, the rich flavors of italian food and the comfort factor of pasta… and yet why not ditch nutrition-less processed grains for nature’s noodles?? And get you beta carotene and good carbs in the process. So without further ado, my healthified version of spaghetti and meatballs!!

Make your squash:
Either puncture and microwave for about 8 minutes, then scooping out seeds after it cools or
Cut in half, scrape out seeds, and roast cut side down at 400 for about 30min
Let cool enough to remove noodle-flesh, set aside.

Mix in a bowl:
1lb ground turkey
1/2 cup egg whites
1/2 cup nutritional yeast
Salt, dash
Pepper, about 1/8 tsp
Crushed red pepper, at least 1/8 tsp 😉
Oregano- 1tsp
Garlic powder 1/2 tsp
Parsley 1/2 tsp
Mix well and form into 1-1.5in meatballs, set aside.

Saute in olive oil in a large saucepan:
4-5 cloves garlic minced
1/2 onion chopped
Fresh basil 1/2 cup chopped
Then add:
Black pepper
Stewed tomatoes 1 can
Marinara sauce 1 jar

Once boiling, reduce heat and add meatballs. You just plunk them right on top all in one layer, it’s ok if they are not fully submerged in sauce, this way you can keep and eye on them and make sure they are staying together well.

Cover and simmer 20-30 stirring gently occasionally.

Then just serve and enjoy. This is so satisfying and so good for you 🙂

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