Crustless Vegetable Quiche

    Crustless Vegetable Quiche 1 Tbsp Olive oil 1 Cup Chopped Onions ½ Cup Chopped Red Pepper 1 Box Frozen Spinach thawed and squeezed dry. 1 Cup Cottage Cheese, excess water poured off 4 Eggs ½ cup Feta Cheese crumbled 1  12 oz Can Evaporated Skim Milk 1/2 Cup Whole Wheat Flour 1tsp Baking…

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Greek Zucchini Salad

            Greek Zucchini Salad ·        1 large Zucchini  with the skin on, diced ( approximately  5 C ) ·        ¼ cup Chopped Red Onion or more to taste ·        1 pint Grape Tomatoes quartered ·        ¼ cup Greek Olives pitted and quartered ·        1/3 cup Feta Cheese ·        1 TBSP…

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Zucchini Fries

  2 medium Zucchini 1/4 cup Italian Dressing 1/4 Cup Whole Wheat flour 1/4 cup Parmesan Cheese 1/4 cup Seasoned Whole Wheat Bread Crumbs 1 Teaspoon Garlic Salt Cut Zucchini into uniform spears Place zucchini in gallon size baggie. Pour dressing in and shake well to coat zucchini. In another gallon baggie, combine dry ingredients. Add spears a few…

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Coconut Ice Cream

High Protein Coconut Ice Cream 3 cups Coconut  milk ( milk carton not canned coconut milk) 3 scoops Vanilla Prograde Protein Powder. 2 TBSP Coconut Vodka ( this will keep the ice cream from getting rock hard in the freezer) 3-4 drops coconut stevia  here’s what I use    http://amzn.to/2uuUbSP 2 TBSP shredded unsweetened Coconut…

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Fudgesicles

High Protein Fudgesicles 12 ounces Chocolate (or vanilla) almond milk 2 scoops Chocolate Protein Powder, 1/4 Tbsp of cocoa powder, 1/8 Tsp Chocolate Stevia to taste, if desired. With beater or immersion blender combine all ingredients making sure protein powder is fully incorporated, no clumps. Pour into Popsicle molds. Freeze and serve.   Makes 6…

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Crust-less Spinach Quiche

  1/2c Chopped onion 1 TBSP coconut oil for saute’ing 10 oz box Frozen spinach thawed and squeezed dry ¼ tsp salt ¼ tsp nutmeg 1/2 cup whole wheat flour ¾ tsp baking soda 1 ½ cup cottage cheese ( drain off extra liquid) 1 can evaporated skim milk ¼ c grated Parmesan cheese (…

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Tuna Burgers

2 5oz cans Tuna packed in water, drained 1/2 cup chopped celery 1/2 c chopped onion 1/3 C shredded carrot 1/2 C low fat cottage cheese 1/2 cup whole wheat bread crumbs 2 Tablespoons Catsup Mix all ingredients and form into patties Bake at 375 for 15 minutes.    ( these can also be grilled just be…

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Butternut Squash with Apple and Cranberries

The bright orange of the squash and the deep red of the cranberries makes this a beautiful addition to your holiday table, not to mention the YUM factor! Enjoy! 1/4 c butter melted Medium Butternut sqaush cut into 1/2’cubes, (about 1 3/4 lb  or 5 cups cubes) 1 medium apple cubed 1c chopped fresh or…

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Cheesy Cauliflower Patties

1 Head Cauliflower 1 large onion 1 clove garlic 1 lg egg 1/2 -3/4C grated Cheese ( I use extra sharp 2% cracker Barrel cheese) 1/2-3/4 C Panko Bread Crumbs (start with 1/2 cup than add in more as needed at the end to adjust wetness) 1/2 tsp Cayenne pepper Steam cauliflower, onion and garlic then puree…

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