Lighter Egg Salad

This egg salad is much lighter on the amount of mayonnaise, making it lighter in calories and fat while still being big on taste. This way you get the nutrition of the full egg without extra additives–natural or not (which is often the case in commercial mayonnaise or salad dressing brands that contain added sugars.) This is good news if you have heart health issues, such as high cholesterol or high blood pressure, or struggle with your weight. I also opt for a more unadulterated canola mayonnaise (look for few ingredients and pure ones at that!) to keep to a whole food focus. Serves 5 Ingredients 10 large eggs 1/4 cup + 1/2 Tbsp canola mayonnaise 2 tsp Dijon mustard 2-3 Tbsp sweet onion, diced 1/4- 1/2 tsp paprika salt and pepper to taste   Directions Place eggs in a saucepan and cover with cold water. Bring the water to a boil and immediately remove from heat. Cover and let eggs stand in hot water for approximately 12 minutes. Drain the hot water and add very cold water to stop the cooking process. While the eggs are still cooling peel them one at a time, and transfer to a mixing bowl. Use the back of fork tongs to break the eggs into pieces. Stir the mayonnaise, mustard, and onion together and add to the eggs. Stir well to combine, and season with the paprika, salt, and...
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Stuffed Zucchini

This stuffed zucchini (or summer squash) actually calls for chicken sausage, but to make it vegetarian the sausage can easily be left out or swapped for beans. The mix of flavors and melted goat cheese make it a surprising bake. It is both a good side dish and, with double servings, a light low-carb summer entree. Makes 4 dinner servings Ingredients 4 large or 6 medium zucchini 2 tsp olive oil, divided 4 links chicken sausage, chopped 1 whole red bell pepper, diced 3 shallots, diced 8-10 oz fresh goat cheese, crumbled 1 Tbsp dry whole wheat bread crumbs   Directions Preheat oven to 375 degrees F, line a baking sheet with aluminum foil and lightly coat it with 1 tsp oil. Using a spoon hollow out a modest well in the center of each zucchini half. Place each piece on the baking sheet, cut-side up, and make room for a couple small mounds of the scooped-out insides (no need to waste good squash!) Heat the other tsp oil in a nonstick pan over medium heat. Saute the sausage, shallot, and red bell pepper until the sausage is lightly browned and the shallot and pepper are soft. In a mixing bowl combine the sausage mixture with the goat cheese. Fill each zucchini with a few spoonfuls of the sausage-cheese mix, and top with a sprinkling of bread crumbs. Bake in the preheated oven until filling is lightly browned and squash is tender, about 30...
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Tofu Veggie Curry Bowl

This tofu veggie curry bowl is surprisingly easy to make. It has such a unique mix of flavors, from the warm spices of curry and cumin to the tropical taste of coconut oil. Another great low-carb choice. For anticipated busy nights, roast the cauliflower a day or two ahead of time (and try not to get into it before you use it in this recipe!) For a healthier vegetarian choice, try tempeh, which isn’t as processed as tofu. Serves 5-6 Ingredients For the cauliflower: 1/2 Tbsp organic unrefined coconut oil, melted 2 tsp curry powder, divided 1 tsp ground cumin 1/4 tsp salt 1 large head of cauliflower For the tofu bowl: 1 tsp organic unrefined coconut oil 3-5 medium cloves garlic, minced 1/2 medium sweet onion, chopped 2 containers (5 oz each) firm organic tofu, cut into small cubes 2 tsp curry powder 1/2 tsp salt 1/2 can (12 oz) reduced-fat coconut milk 1 package (12 oz) frozen asparagus spears, thawed and cut into 1-inch slices Chopped cashews or macadamia nuts for topping   Directions Roast the cauliflower: Preheat oven to 450 degrees F and lightly grease a large baking sheet. Whisk together the melted coconut oil, curry powder, cumin, and salt. Cut the cauliflower into bite-size florets, place in a resealable plastic bag, add the curry mix, and massage to thoroughly combine. Arrange on the baking sheet and roast for 35 mins, until tender. Melt the additional 1 tsp coconut oil on medium heat in a large fry pan. Add the garlic and onion and saute for 5 minutes, until translucent. Add the tofu cubes, curry, salt, and coconut milk, and bring to a simmer. Cook uncovered for 10-15 minutes (the liquid won’t completely absorb.) Remove from heat and stir in the cut asparagus. Spoon into bowls, top with the roasted curried cauliflower, along with your choice sprinkling of cashews or macadamia...
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Spinach Stuffed Portobello Mushrooms

This spinach stuffed portobello mushroom recipe makes a great side dish. Or, my husband and I might cook a couple of hearty sides and have both for a light supper. For example, you can’t go wrong with a hearty salad that has avocado, olives, or nuts to round out the stuffed mushroom with even more veggie servings as well as healthy fat to satisfy your hunger. Makes 6 mushrooms Ingredients 6 large portobello mushroom caps 6-ounce bag fresh spinach 2-3 medium cloves garlic 2 large eggs, beaten 1/4 cup grated Parmesan cheese 1 cup shredded organic or light mozzarella cheese, divided into 3/4 cup and 1/4 cup 15-ounce container fat-free Ricotta cheese 1-2 Tbsp whole wheat bread crumbs, divided evenly   Directions Preheat oven to 375 degrees F and lightly grease a large glass baking dish. Remove the stems of the portobello mushroom caps, and arrange both the caps and the stems in the glass baking dish, gill sides up. Bake in the preheated oven until tender, about 15 minutes. Drain any juice, and bump the heat up to 400 degrees F. In the meantime, chop the spinach and the garlic in batches in a food processor, and transfer to a medium mixing bowl. In the same mixing bowl stir in the eggs, Parmesan cheese, 3/4 cup mozzarella cheese, Ricotta cheese, and 1/2-1 Tbsp of the bread crumbs. Combine until well mixed. Divide the spinach mixture evenly between all 6 mushroom caps. Sprinkle remaining mozzarella and 1/2-1 Tbsp bread crumbs evenly over the mushroom caps, and return the mushrooms to the oven. Bake in 400 degree F oven for 10-15 minutes, until topping is golden brown and cheese is...
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Thai Peanut Sauce

This Thai peanut sauce can be used in a stir-fry with lots of variety. Asian-style vegetables are at the base of it, along with your choice of tofu, chicken, pasta (low-carb or regular), or brown rice. I’ve written it the way we’ve lately been enjoying it. To keep it easy and quick, we use garlic and ginger powder, but sauteeing fresh garlic and ginger with the veggies would make the dish even more flavorful. Feel free to make extra sauce and let each person drizzle a little more on top. Yum!   Serves 5-6 Ingredients 2 Tbsp unseasoned rice vinegar 1 Tbsp reduced-sodium soy sauce 1/4 cup natural peanut butter 1 tsp garlic powder 1 tsp ginger powder 1-2 pinches cayenne powder 1 bag frozen Asian style vegetables (such as red bell pepper slices, mushrooms, water chestnuts, snowpeas) 1 bag frozen broccoli flowerets 1 package firm tofu, cut into cubes 1/2 package (2 servings) low-carb black bean spaghetti Optional: toasted sesame seeds for topping   Directions Mix together in a cup the rice vinegar, soy sauce, peanut butter, garlic powder, ginger powder, and cayenne powder. Add a little water and thin to desired consistency. Cook the low-carb pasta according to package instructions, drain, and set aside. Heat a very small amount of olive oil in a very large skillet on medium-high. Saute both bags of frozen veggies until nearly cooked through, then add the tofu for the last few minutes. Add the low-carb pasta and stir to combine. Add the Thai peanut sauce (you may need to add even more water to thin it) and stir well. Serve with toasted sesame seeds for...
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Crustless Quiche

My husband and I often like having breakfast for dinner. Until I started watching my starches, this usually meant scrambled eggs, whole grain banana pancakes, and fruit. Now, we make a double recipe (two different versions) of this wonderful crustless quiche. We freeze leftovers (yes, eggs do freeze just fine!) or enjoy for breakfast again over the next couple days. He has his with a slice of good-quality whole grain toast, while I have a side of sliced avocado and steamed power greens. Each quiche serves 4 (cut into 8 slices for 2 slices per person) Ingredients 1 sweet onion, chopped 6 large eggs 1/4 c milk 1/4 tsp salt 1/8 tsp ground black pepper See below for additional ingredients, depending on the variation you choose Variations Asparagus and Gruyere: (1) 12-oz package of frozen asparagus, thawed and sliced into 1-inch slices, plus 4 to 5 oz (~.25-.3 lb) shredded Gruyere cheese Ham and American: 2 oz sliced low-sugar deli ham (approx 3-4 small slices), chopped, plus 3 slices American cheese, chopped into small squares Spinach and cheddar: (1) 8- to 10-oz package frozen chopped spinach, thawed and squeezed dry, plus 1 c low-fat shredded cheddar Directions Preheat oven to 375 degrees F. Lightly grease a 9-inch glass pie pan (ideally deep dish). Heat a very small amount of olive oil in a large skillet over medium-high heat, add onions, and cook, stirring occasionally, until onions are translucent. In a large bowl, beat eggs with milk, salt, and pepper, then stir in onions, cheese, and any other ingredients. Spoon into prepared pie pan. Bake in preheated oven until eggs have set, about 25-30...
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