Tag Archives: nutrition

Veggie Flatbread Pizzas

I made these as a last minute snack last week, and loved them SO much that I just have to share them with you! Crispy flatbreads, loaded with home made spinach pesto sauce and veggies are the perfect meal to fill you up, yet leave you feeling light on your feet. Plus, they totally satisfy that pizza craving…anybody with me?!

I hope you will try these with your favorite veggies and let me know what you thought.

Enjoy,

-C

You will need to first whip up a batch of my delicious, creamy home made Spinach Pesto sauce.

spinach pesto

For these flatbreads, you will need:

  • 100 grams thinly sliced zucchini
  • 50 grams sliced bell pepper
  • 60 grams sliced mushrooms
  • 75 grams fresh sliced roma tomatoes
  • 1/2 cup fat free mozzarella
  • 4 tablespoons Spinach Pesto
  • crushed red pepper and spinach & parmesan seasoning from Johnny’s
  • Flat Out Pizza bread, rosemary and olive oil

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Preheat your oven to 375 degrees F. While the oven heats up, slice your veggies and make the pesto. I like to use this as an opportunity to cut extra veggies, so I can make more flatbreads later, or throw the veggies in with a quesadilla or scramble.

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Lay 2 flatbreads out on a cookie sheet and place in the oven to pre-cook for 5 minutes. Remove the flatbreads from the oven, and top with pesto, cheese and veggies evenly. Sprinkle with your seasonings, and place into the oven for 15-20 more minutes. I like mine a little on the crispy side, so I usually do the full 20 minutes.

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Once the pizzas are done, pull them out and serve while they are still warm. Enjoy!

Macros for 2 flatbread pizzas:

Calories: 546

Fat: 17.8g

Carb: 64.2g

Protein: 42g

Fiber: 12.6g

Spinach Pesto

This sauce is bright and tangy, colorful and simply delicious. It is divine on flatbread pizzas, toast, eggs, chicken, rice and more. Whip up a batch and try it for yourself!

Check out my recipe for Veggie Flatbread Pizzas using this delicious pesto sauce.

Enjoy,

Crystal

You will need:

  • 2 tablespoons olive oil
  • 100 grams raw spinach leaves
  • 1/2 cup nutritional yeast
  • 2 tablespoons fresh lemon juice
  • 1/4 cup chopped walnuts
  • basil leaves, approx 40
  • salt and pepper

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Combine all ingredients in the blender or food processor, and blend until smooth and creamy. You may want to add up to 1/4 cup water as you are blending until you achieve the desired consistency.

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Recipe makes 16 servings. One serving is a tablespoon.

Per 2 tablespoons:

Calories
85
Total Fat
6.8g
Sat. Fat
0.8g
Cholest.
0mg
Sodium
9.1mg
Carb.
3.9g
Fiber
2.6g
Sugars
0.8g
Protein
5.1g

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Best Damn Cauliflower Mash

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Last week I was craving a delicious filet, so I grabbed a couple small medallions from the local organic butcher. Once seared in a roasted garlic sauce, served along with asparagus and home made cauliflower mash, the results did not disappoint! The steak was so tender and flavorful, and the cauliflower was easy to whip up, and BOMB! It tasted just like mashed potatoes and was every bit as satisfying. This cauliflower mash was indeed, the best damn cauliflower mash I had ever had!

Try it for yourself, cheers!

-C

The recipe for the Best Damn Cauliflower Mash is simple:

  • 2 sm/med size heads cauliflower
  • 2 wedges Laughing Cow creamy swiss, light
  • 4 tablespoons fresh chives
  • Johnny’s parmesan garlic, and Molly McButter seasonings, to taste

Start by trimming the stem and leaves from the cauliflower, and cutting it into large pieces. Place florets into a large pan with 3 inches of water, cover and bring to a boil. Steam with the lid on approx 12 mins, or until florets become tender.

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Once cooked, transfer cauliflower to the blender or food processor. Add cheese, chives, and seasonings. Blend until smooth. You may have to transfer the cauliflower in batches, depending on the size of your blender. I found that my VitaMix fits everything for this recipe in one batch!

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Serve warm, or cover and keep in the refrigerator for a late night snack! πŸ™‚

This recipe makes 4 servings. *These macros will vary slightly depending on the size of your cauliflower.

Per Serving:

Calories
101
Total Fat
1.8g
Sat. Fat
0.8g
Cholest.
2.5mg
Sodium
190mg
Carb.
17.3g
Fiber
6.7g
Sugars
6.9g
Protein
7.5g

 

cauliflower mash

Plantain Biscuits & Cashew Gravy

There is nothing more satisfying and down home to me than deliciously creamy, rich biscuits and gravy with a nice runny egg on top! Hands down one of my favorite breakfasts of all time…but sadly most of the time, a calorie rich, fattening, basically nutritionally void meal. Until now, that is. πŸ™‚ I have managed to re-create this breakfast classic, with tons of flavor, nutrition, and no guilt!!!

I am so please with the way this came out that I had to share with the world. I hope you will try my take on Biscuits and Gravy, and enjoy every last bite.

Cheers!

Crystal

biscuitsCLOSEPlantain Biscuits & Gravy

For the Biscuits:

  • 2 raw plantains, peeled and sliced
  • 4 eggs
  • 1/4 cup nutritional yeast
  • 2 tablespoons coconut oil
  • 1 tablespoon fresh rosemary, chopped
  • 2 tablespoons Wabash Farms zesty cheddar seasoning

For the Gravy:

  • 4 cups unsweetened cashew milk
  • 1/2 cup nutritional yeast
  • 6 oz lean turkey breakfast sausage
  • 1 cup red bell peppers, diced
  • 2 cups mushrooms, chopped
  • 3 tablespoons fresh sage, chopped
  • 2 tablespoons organic corn starch
  • paprika, chili powder, and onion powder to taste
  • salt and black pepper to taste

Preheat oven to 350 degrees F. Using a food processor, combine all ingredients for the biscuits until you have a smooth thick batter. Spoon batter into a non-stick muffin pan. Recipe makes 8 muffins. Bake for 15-20 minutes, or until batter sets.

To make the gravy, start by browning the turkey sausage in a large non-stick skillet over medium heat. Next add mushrooms , sage and bell peppers, and allow the moisture to cook mostly out, until mushrooms and peppers are softened. Add cashew milk, nutritional yeast, and spices. Bring mixture to a slow boil, then reduce heat and let simmer for 5 minutes. Using a small cup, mix corn starch and a very small amount of water to make a thickening agent. Mixture should be thick, but runny enough to pour out of bowl easily. Slowly add the corn starch to your gravy, while stirring vigorously to thicken gravy.

Spoon gravy mixture over a hot biscuit, and add a sunny side up egg to the top. Enjoy! πŸ™‚

Nutrition information: 2 biscuits

calories
262
Total Fat
12.6g
Sat. Fat
7.6g
Cholest.
211.5mg
Sodium
76.2mg
Carb.
31.5g
Fiber
4.1g
Sugars
14.3g
Protein
11.5g

Nutrition Information: 1 cup cashew gravy

calories
180
Total Fat
7.4g
Sat. Fat
1g
Cholest.
23mg
Sodium
411.2mg
Carb.
16.7g
Fiber
5.2g
Sugars
3.2g
Protein
16.1g

Blueberry Lemon Plantain Muffins

I’m always experimenting in the kitchen. The end result isn’t always the best, but occasionally I really impress myself with delectable, healthy, sweet treats that are absolutely to die for! These plantain muffins are moist, slightly sweet, and fit into my meal plan every day of the week. I hope you enjoy them as much as I did…and still am!

Cheers,

Crystal

muffinCLOSE

Blueberry Lemon Plantain Muffins

  • 2 raw green plantains, peeled and sliced
  • 5 eggs
  • 2 tbsp coconut oil
  • 1/2 cup 1% cottage cheese
  • 2 scoops vanilla protein powder
  • 2 tablespoons brown rice syrup
  • 1 cup blueberries
  • 1/2 cup goji berries
  • 1 tablespoon lemon extract
  • 1 tablespoon vanilla extract
  • 2 tablespoons lemon zest

Preheat your oven to 350 degrees F. Using a food processor or blender, combine all ingredients EXCEPT the blueberries, and combine until you have a nice smooth batter. Add the blueberries and stir with a spoon. Pour batter into a nonstick muffin pan, or use muffin liners. (My muffin pan makes 12.) Fill the muffin cups until they are almost overflowing. Bake at 350 degrees for 20-25 minutes, or until batter is no longer runny in the center. YUM!!!

Serving size: 2 muffins

calories
351
Total Fat
10.6g
Sat. Fat
5.7g
Cholest.
193mg
Sodium
352.4mg
Carb.
45.1g
Fiber
6.6g
Sugars
24.9g
Protein
21.2g

Chicken, Turkey and Black Bean Chili

chicken turkey chiliEven though summer is still lingering around these parts, the nights are becoming cooler, and I’ve definitely been feeling a bit of fall in the air! I decided to give in to the impending cool weather, and break out my crock pot for some good old fashioned, hearty, healthy chili. This stuff is packed with protein, healthy carbs, and tons of flavor. Enjoy with a dollop of nonfat Greek yogurt, your favorite cheese, or sliced avocado.

Enjoy!

Crystal

CHICKEN, TURKEY, & BLACK BEAN CHILI

  • 1 20 oz package lean ground chicken
  • 1 20 oz package extra lean ground turkey
  • 2 large green bell peppers, chopped
  • 1 large sweet red onion, chopped
  • 4 cups sliced mushrooms
  • 2 cans diced tomatoes
  • 1/4 cup tomato paste
  • 5 cloves garlic, minced
  • 1 can low sodium black beans, rinsed
  • 1 can low sodium kidney beans, rinsed
  • 4 tablespoons chili powder
  • 2 teaspoons worcestershire sauce
  • 2 teaspoons tobasco sauce (or favorite hot sauce)
  • cumin, cayenne, onion powder, cinnamon, italian seasoning & sea salt/pepper to taste
  • Fresh herbs of your choice (I used oregano, cilantro, and sage)

Plug in your crockpot and set to low. Using a large non stick skillet, sautee mushrooms, onions and bell peppers over medium heat until soft and fragrant. You won’t need to add oil, since the mushrooms are high in water content. Remove mixture from heat, and add to your crockpot. Using the same skillet, add ground turkey, chicken and minced garlic. Cook over medium heat until meat is lightly browned. Add mixture to crock pot. Add rinsed beans, chopped herbs, tomatoes with the liquid from the can, and all seasoning to crockpot and mix well. Close the lid to the crockpot and leave cooking on low for 4 hours. Add more seasoning if desired and serve warm with your favorite healthy garnish! I like to add avocado and nonfat greek yogurt to mine.

Serving size 2 cups.

calories
361
Total Fat
8.7g
Sat. Fat
2.6g
Cholest.
107.1mg
Sodium
492.2mg
Carb.
31.6g
Fiber
8.6g
Sugars
11.3g
Protein
42.1g