Tag Archives: lowcarb

Turkey Shepherd’s Pie with Cauliflower Mash

Before making this Turkey Shepherd’s Pie with Cauliflower Mash, I never tried the original beef version-mainly because I do not eat red meat.  But my husband who is will eat red meat on occasion said he prefers this lighter, healthier version!  This turkey shepherd’s pie is made with easy whipped cauliflower mash (recipe on my blog!), veggies and white meat ground turkey.  It’s low carb (for those being mindful of their carbohydrate intake) and a fun take on the traditional Shepherd’s pie!  Cauliflower make the perfect substitute for mashed potatoes in this recipe and is a staple side dish in my home!  I can’t wait to hear what you think!

2) Turkey Shepherd’s Pie

Ingredients

3 cups of shredded white meat turkey or 1 pound ground turkey breast

1.5 teaspoon finely chopped fresh thyme

1 teaspoon chopped rosemary

1 onion, finely chopped

1 cup low sodium chicken broth mixed with 1 tablespoon cornstarch or gluten free all-purpose flour (or regular ap flour)

1 large carrot, diced

1/2 cup frozen peas, thawed

1/2 cup frozen corn kernels, thawed

2 tablespoons ketchup

2 cloves garlic minced

1 teaspoon olive oil

¼ teaspoon salt (optional)

 

Directions

  • Preheat oven to 375 degrees
  • Heat the oil in a medium ovenproof skillet over medium-high heat.
  • Add the garlic, carrots and onions; cook until tender and beginning to brown, about 5 minutes
  • Add the turkey and thyme and sauté for 2-3 minutes (if using raw ground turkey, continue to cook, breaking the turkey up with a spoon, until the turkey is cooked through and lightly browned).
  • Stir in the ketchup and cook until lightly caramelized.
  • Stir the broth and flour together in a small bowl until smooth, and then pour into the skillet. Cook until thickened, about 2 minutes.
  • Stir in the peas and corn and season with salt, if using.
  • Prepare the cauliflower mash (see previous recipe).
  • Finally, place ground turkey in a baking dish and spread mash on top.
  • Bake for 30 minutes or until golden on top.

 

 

Creamy Avocado Hummus

If you like hummus and like avocado, try this avocado hummus! I love pomegranate seeds especially garnishing with that beautiful color! I first tried it at a local burger joint and had to try it for myself! Feel free to play with the seasonings and lemon (if you prefer more or less).  My kids love hummus and it’s super nutritious!  If you’re kids don’t like to eat beans, let them try it as a spread.  Hummus on crackers or toast, even paired with chicken or veggies for dipping.  I also love this dip with endives!

Ingredients:

1-15oz no salt added garbanzo beans and reserve liquid

3 tablespoons tahini

lemon, juiced

1 large clove garlic

2 small avocados (or 1 large)

1/3 teaspoon ground cumin

1 tablespoon olive oil

salt and pepper to taste

Directions:

  1. Combine lemon and tahini in food processor.
  2. Add beans, then avocado and cumin.
  3. Slowly add in about 3-4 tablespoons of the reserved liquid until appropriate consistency is achieved.  Blend well until creamy.
  4. Drizzle with olive oil.
  5. Sprinkle with salt and pepper to taste.

Kale and Mushroom Egg Muffins

Before I dive into the details of this recipe, let’s talk about Kale for a second.  Kale still remains one of the most beloved vegetables in the produce aisle and it’s easy to see why. Super versatile and packed with nutrition and high in Vitamins A, K and C. But I’m sure some of you may not realize that Kale is a product of genetic engineering?  That’s right-kale did not exactly grow to be the amazing superfood we all have come to know and adore.   Now I’m not saying genetic engineering  means we shouldn’t eat Kale (I clearly use it, including in this yummy recipe) and recently wrote an article all about GMO foods (click on “Articles” on my blog), but when you buy it just go organic!  Kale is super nutritious and I love introducing my kids to a variety of dark leafy greens.  
In the meantime, let’s talk about this delicious egg muffin recipe.  Easy to make, Gluten-free and the perfect portion size to pair with a whole grain for breakfast.  I love making egg muffins.  The mix-ins are endless.  If you’re like me, you may buy a bit more vegetables than you use in a timely fashion…then they spoil.  So these muffins are a perfect way to add in those veggies that you have in your fridge!  
Ingredients:
  • 6 eggs
  • 1/4 tablespoons of milk or dairy alternative
  • 1 cup kale, finely chopped
  • 1/2 cup mushrooms, chopped (I used shiitake mushrooms but you can use white or crimini)
  • 1/4 cup onion, finely chopped
  • salt and pepper to taste
 
Directions:
  1. Preheat the oven to 350.
  2. Line a muffin tin with liners for super easy clean up!
  3. Heat a saute pan over medium heat and coat very lightly with unsalted butter or coconut oil.
  4. In a mixing bowl, whisk the eggs with milk.  Set aside.  
  5. Add onion to heated pan and saute about 1 minute until slightly golden but not brown.
  6. Add in the kale and mushrooms. Continue to sauté veggies for about 2-3 minutes.
  7. Remove pan from heat and allow veggies to cool slightly.
  8. Fill muffin liners only ⅔ of each cup as the mixture rises when it’s baking.
  9. Bake in oven for about 20-22 minutes.
  10. Let cool a few minutes and remove from muffin liner.  *Note that the muffins will sink a bit.

Crustless Blueberry Lemon Cheesecakes

Recently, I entered a contest for the U.S. Highbush Blueberry Council recipe contest.  According to the rules, you must create a recipe using blueberries (of course!) and only 5 ingredients! So I really wanted to think out of the box to a dessert that my family loves and is individually portioned.  So came up with these crustless blueberry lemon cheesecakes! Who need the crust when you have this luscious filling!  This recipe is low in fat and sugar, using the naturally sweet taste of bluberries to boost flavor and nutrition!  Give it a try and let me know if you think it’s a winning recipe 🙂

Ingredients:
2-8oz packages of light cream cheese
1 1/2 teaspoons vanilla extract
zest and juice of 1 lemon
2 eggs
1 cup fresh or frozen blueberries

Directions:
1) Preheat oven to 350 degrees
2) line a muffin tin with liners and set tin on a baking sheet filled half with water
3) In a blender, combine cream cheese, vanilla, lemon juice and zest and blend on high speed for about 1 minute
4) Add 1 egg at a time and continue blending until combined
5) Fold in blueberries
6) Fill muffin liners with batter and bake for 45-50 minutes or until toothpick inserted comes out clean
7) Allow to cool and enjoy!

Gluten-Free Mini Chocolate Brownies

These rich, chocolate brownies are low sugar, gluten free, low fat and super delicious! My kids gobbled these up and my husband and I enjoyed them warm with a scoop of vanilla frozen yogurt.  Totally guilt free!  I’ve baked these for my son’s class and they were a huge hit!  It feels great to bring them a homemade goodie that is healthy and you feel good giving them!  You  can use 1/4 cup of mashed avocado instead of coconut oil, but either way tastes incredible.

Ingredients

1/2 cup oat flour

1/4t baking powder

1/3c unsweetened cocoa powder

1/4t salt

1/3c coconut sugar

2 eggs

1/4 cup unsweetened applesauce

1/4 cup coconut oil or mashed avocado

1 teaspoon vanilla extract

2 tablespoons mini chocolate chips

Directions:

  1. Preheat oven to 350.
  2. In a mixing bowl, whisk eggs and add in coconut oil (or avocado if using), vanilla and applesauce.
  3. In a separate bowl, combine the oat flour, salt, baking powder, cocoa powder and sugar.  Whisk well.  
  4. Add liquid to dry ingredients and mix to combine.
  5. Pour batter in an 8×8 baking dish sprayed with cooking spray.
  6. Sprinkle 2T of mini chocolate chips on top.
  7. Bake for 20-25 minutes. Let cool before cutting.

Flourless Blueberry Pancakes

These 4-ingredient flourless blueberry pancakes are easy to make, full of flavor and include simple ingredients.  Gluten-free, low carb, no added sugar, what’s not to love?!  The blueberries provide a natural sweetness without the need for added sugar.  Make it a fun breakfast and create faces on the pancakes with other fruits! Studies have shown that kids are more likely to try a food if it looks fun an appealing.  Oh and when making these, the most important thing is being very careful when flipping since they can break easily!  

Ingredients

1 1/2 very ripe bananas mashed

1/4 teaspoon baking powder

2 eggs whisked

1/3 cup fresh or frozen blueberries

1/4 teaspoon vanilla (optional)

1/4 teaspoon cinnamon (optional)

Directions

  1. Combine all ingredients and whisk well.
  2. Heat a griddle with a bit of unsalted butter or coconut oil.
  3. Pour on batter and stick with silver dollar pancake size, easier to flip.
  4. Wait about 1-2 minutes or until edges start to set and then flip and cook until golden. 

Crustless Pumpkin Cheesecakes

Whenever we have company, this is usually the first dessert to disappear. These little bites are the perfect portion size and packed with flavor and nutrients from pumpkin and protein-packed ricotta cheese. Creamy, delicious and a fun twist on typical cheesecake.

Ingredients:

2 eggs

6 oz light cream cheese

½ cup 100% pure pumkin

¾ cup part skim ricotta cheese

¼ cup coconut or pure cane sugar

½ teaspoon cinnamon

1/8 teaspoon nutmeg

1/8 teaspoon allspice

½ teaspoon vanilla extract

Directions:

  • Preheat oven to 350 degrees, line a muffin tin with liners
  • In a blender or food processor, combine eggs, cream cheese, ricotta cheese, sugar, pumpkin, cinnamon, nutmeg, allspice, vanilla extract. Blend well until all ingredients are combined and batter color changes to a light orange.
  • Place muffin tin plate onto a large rimmed baking sheet and add ½ inch of warm water to the pan
  • Bake for about 40-45 minutes or until inserted toothpick comes out clean. Let cool completely before eating
  • Place a dollop of light whipped topping and a sprinkle of cinnamon

Crustless Pumpkin pie

I don’t know about you, but my absolute favorite holiday dessert is pumpkin pie. But with this recipe, I forgo the crust leaving that spiced pumpkin filling as the star.  This dish is low carb, gluten free, reduced sugar and tastes delicious.

Ingredients:

1-12oz can of 2% evaporated milk

1-15oz can organic pumpkin

2 eggs

1 teaspoon cinnamon

1/2 teaspoon nutmeg

1/4 teaspoon ginger

1/3 cup coconut or pure cane sugar

½ teaspoon vanilla extract

Light whipped cream (optional)

Directions:

  • Preheat oven to 400 degrees
  • In a mixing bowl, beat eggs with pumpkin, sugar, cinnamon, nutmeg, ginger and vanilla extract
  • Pour in the evaporated milk and whisk until smooth
  • Pour pumpkin mixture into a 9” glass pie dish sprayed lightly with cooking spray
  • Place pie plate into 15” x 10” x 1” baking pan and add ½ inch of warm water to the pan
  • Bake for 15 minutes, then reduce heat to 325 degrees and bake an additional 45 minutes
  • Insert a knife near the center and when it comes out clean, it’s done
  • Let cool at least a full hour before slicing and top with whipped cream