Low Carb Smoothie

Low Carb Smoothie

This is a great low-carb smoothie. Use this as a go-to recipe for the EDGE meal plans for breakfast-on-the-go. Coconut milk contains a beneficial fat called lauric acid, a medium-chain fatty acid that’s easily absorbed and used by the body for energy. Chia seeds (soaked in 3 tablespoons of water for 10 minutes), contain essential fatty acids, plus vitamins A, B, E and D and minerals including iron, magnesium, niacin and thiamine. The nut butter adds some healthy fat, plus needed creaminess and texture.  (I recommend that you avoid peanut butter.) The cacao nibs will actually improve muscle structure and enhance nerve function due to their nutritional content. Of course, we’ve all heard about the benefits of avocado and coconut oil and all their “healthy fats.”  They also give this smoothie a delicious, creamy texture.  Finally, top it off with some cinnamon, which is great for blood sugar, and you are ready to go!

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Low Carb Smoothie
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Prep Time 5 Minutes
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Prep Time 5 Minutes
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Instructions
  1. Add contents into a high-powered blender, blending until well-combined.
  2. Top with cacao nibs and cinnamon.
Recipe Notes

 

Apple Pecan Chicken

Apple Pecan Chicken

I absolutely love ONE PAN dishes! All the spices used in this dish are such a delicious compliment to the apples! This recipe uses coconut milk to keep it dairy-free and at ALL Diet Levels. However, if you are on Diet Level 6, then you may substitute half and half or heavy cream. Serve this dish with cauliflower rice or red potatoes and a salad and you’ll have an economical and quick meal on the table in no time!!

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Apple Pecan Chicken
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Prep Time 5 Minutes
Cook Time 20 Minutes
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Prep Time 5 Minutes
Cook Time 20 Minutes
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Instructions
  1. Begin by heating a large skillet to medium high heat.
  2. Prepare your chicken breasts (or thighs) by pounding them to be thinner, and possibly cutting (breasts) in half (if they are HUGE).
  3. In a small bowl stir together the cumin, cinnamon, cardamom and salt. Coat or rub the chicken with spices.
  4. Add 2 tbsp olive oil to your pan once hot, and begin to cook the chicken or thighs. Sear on each side for 2-3 minutes (depending on thickness of chicken). Chicken does not need to be fully cooked, but almost cooked. Set aside and cover with foil.
  5. Place remaining olive oil in the skillet and add garlic, apples, and pecans. Cook for 3-4 minutes or until apples soften and pecans are fragrant. Continue to scrape the bottom of the pan to collect spices from the chicken.
  6. Pour in coconut milk, and scrape the bottom of the pan to flavor the sauce. Add chicken back to the skillet.
  7. In a small bowl, mix together arrowroot starch and water. Pour into the pan.
  8. Cover with a lid and let the mixture cook for another 3-5 minutes, or until the mixture is thickened and chicken is cooked through.
  9. Serve immediately over rice, greens, or vegetable noodles.
Pumpkin Apple Breakfast Bake

Pumpkin Apple Breakfast Bake

This dish is a perfect addition to your fall breakfast routine. Love this recipe and the combination of the pumpkin and apple.  Great dish to give us a break from ALL those eggs for breakfast!!!

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Pumpkin Apple Breakfast Bake
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Prep Time 10 Minutes
Cook Time 40 Minutes
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Prep Time 10 Minutes
Cook Time 40 Minutes
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Instructions
  1. Preheat your oven to 350 degrees. Grease an 8x8 square pan with coconut oil or spray, set aside.
  2. In a large bowl, combine pumpkin, banana, eggs, coconut milk, pumpkin pie spice, ½ tsp cinnamon, and salt. Using a hand mixer or immersion blender, beat the ingredients together.
  3. In a separate bowl, sprinkle remaining cinnamon on the diced apple and coat the apples. Mix into the wet ingredients.
  4. Sprinkle the pecans along the top of the dish, and place in the oven.
  5. Bake for 35-40 minutes (depending on oven). You will want the top to be mostly firm and golden on the top.
  6. Let sit for at least 10 minutes before serving. You can also chill and store in the fridge for up to a week. Serve warm, cold, or at room temperature.
Recipe Notes

 

Spinach and Kale Sweet Potato Cakes

Spinach and Kale Sweet Potato Cakes

These delicious and easy-to-make sweet potato cakes are great as an appetizer, side dish, or can also be served for breakfast with a side of nitrate-free bacon.

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Spinach and Kale Sweet Potato Cakes
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Prep Time 20 Minutes
Cook Time 15 Minutes
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Prep Time 20 Minutes
Cook Time 15 Minutes
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Instructions
  1. Peel the sweet potatoes and cut into ½ inch pieces.
  2. Fill a sauce pan with 1 inch of water. Place sweet potatoes in a steamer basket in the pan and steam until tender, about 12 minutes. (You may also steam in microwave.)
  3. Once tender, transfer the potatoes to large bowl. Add coconut milk and mash until smooth.
  4. Stir in the kale, spinach, onion, cumin, garlic, and sea salt.
  5. Once thoroughly combined, form sweet potato mixture into 6-8 individual patties.
  6. Heat 1 tbsp of avocado oil in a large frying pan over medium-high heat. Fry patties in pan until lightly browned on both sides.
  7. Serve warm or freeze for later.
Slow Cooker Creamy Southwest Chicken

Slow Cooker Creamy Southwest Chicken

Set it and forget it, right?  Love my slow cooker!!  This is a quick dish to get going!! Great for lunch or a quick-serve dinner.

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Slow Cooker Creamy Southwest Chicken
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Prep Time 10 Minutes
Cook Time 6 Hours
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Prep Time 10 Minutes
Cook Time 6 Hours
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Instructions
  1. Heat a large skillet to medium high heat. Use a non-stick spray or olive oil to lightly grease the pan.
  2. In a small bowl, mix together all spices. Rub each chicken thigh on both sides with rub. Place chicken thighs in skillet and sear for 1-2 minutes per side (inside will be raw).
  3. Place seared chicken in slow cooker and top with chicken broth and lime juice. Place peppers on top of chicken. Cook on low for 4-6 hours or until chicken is very tender.
  4. Mix together arrowroot flour with water and add to the chicken broth mixture. If your mixture is extra runny, add in another tbsp of arrowroot. Also add in coconut milk. Cook on low for another 15-20 minutes until mixture is thickened and creamy.
Recipe Notes

Arrowroot flour/starch is a thickening agent that can be found in most health food sections (or the area where the other flours are located) of your grocery store.

Use only the full fat coconut milk (can be found in the Asian section of your grocery store).

Banana Bread In A Mug

Banana Bread In A Mug

Banana bread in a mug?  How easy is that?  I love banana bread!!! The smell of it baking in the oven instantly makes me think of my sweet mama. This single-serving recipe is great for when you don’t want to commit to baking an entire loaf of banana bread and helps you portion control. To keep the texture moist, this recipe calls for a ripe banana instead of added oil or sugar.  The almond flour acts as a base and creates that craveable, bread-like texture.

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Banana Bread In A Mug
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Prep Time 5 Minutes
Cook Time 25 Minutes
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Prep Time 5 Minutes
Cook Time 25 Minutes
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Instructions
  1. Preheat oven to 350°F.
  2. Grease a mug with coconut oil. Set aside.
  3. In a small bowl, mash banana until soft and mushy. Stir in coconut milk and egg until just combined.
  4. Gradually stir in almond flour, cinnamon and nuts. Pour into greased mug.
  5. Place mug on a baking sheet and bake for 25 minutes. Remove from oven and allow to cool for 5 minutes before eating.
Coconut Banana Date Shake

Coconut Banana Date Shake

This “shake” is a great dessert or breakfast smoothie recipe! You can either make it thick and creamy or lighter by changing up the coconut milk that you use.

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Coconut Banana Date Shake
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Prep Time 10 Minutes
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Prep Time 10 Minutes
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Instructions
  1. In a blender, combine the coconut milk, dates, protein powder (if using), banana, cinnamon, ice and orange juice.
  2. Blend everything together well until the dates are in tiny pieces and everything is smooth.
  3. Adjust with a splash of this or that as desired.
  4. Enjoy cold.
Recipe Notes

If you want it similar to a milkshake or ice cream, use regular coconut milk. The light kind will still be creamy, but much thinner and a coconut beverage (the sort you find in the fridge) will be like an everyday smoothie.

Here is a link to NOW Eggwhite Protein Powder on Amazon. It is difficult to locate elsewhere in the unflavored version.

You can find quality Medjool dates at Costco and Trader Joe's. HEB has this brand which I use: Bard Valley Natural Delights Medjool Dates, which you can find in the produce section.

Peach Coconut Smoothie

Peach Coconut Smoothie

YUM! YUM! This smoothie sounds like a dessert, so this is a great one to blend up when that sweet tooth hits you!

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Peach Coconut Smoothie
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Diet Level 1: Sugar Free
Prep Time 5 Minutes
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Diet Level 1: Sugar Free
Prep Time 5 Minutes
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Instructions
  1. Blend and enjoy!
Coconut Cream Fruit Tarts

Coconut Cream Fruit Tarts

I love coconut and I hope you do, too! This fruit tart recipe is not only delish, it’s healthy!!

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Coconut Cream Fruit Tarts
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Prep Time 20 Minutes
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Prep Time 20 Minutes
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Instructions
  1. In a food processor process medjool dates and almonds until there are no big chunks (forms a big ball when it's done, and it usually takes about 30 seconds to a minute on high in the food processor.) Carefully remove the blade and take 1 heaping spoonful of the mixture and set aside.
  2. Line two small springform molds or two small pans with parchment paper.
  3. Divide the date/almond mixture between the two molds or pans and with hands press the date/almond mixture to form a crust.
  4. In a mixing bowl spoon coconut milk (you only want the solid parts from the can, you will see clear liquid and then solid white...the white stuff is what you want) and then with a hand mixer whip it for a minute, then add the spoonful of date/almond mixture that you've reserved and 5 raspberries. Beat until combined (there will be some small date, almond, and raspberry bits in the mixture.)
  5. Spoon the coconut cream into the tart crusts and then top the tarts with raspberries and sliced strawberries.
Beef Curry

Beef Curry

This is a quick dish to pull together and is full of veggies!

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Beef Curry
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Prep Time 15 Minutes
Cook Time 20 Minutes
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Prep Time 15 Minutes
Cook Time 20 Minutes
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Instructions
  1. Heat 1 tablespoon of ghee or coconut oil in large stock pot. Brown stew meat (or meat of choice) on medium high heat for a few minutes and then remove from the pot. Set aside in a bowl.
  2. Sauté onion in the same pot the meat was in until it softens. Add your meat back to the pot. Add sweet potato, carrot and sea salt and sauté a few minutes. Pour in the whole can of coconut milk and 1 tablespoon of curry powder and stir until combined. Simmer on low heat with a lid for 10 minutes.
  3. Stir again, then add the broccoli and zucchini and simmer with a lid another 10 minutes. That’s it! Your curry is ready when all the veggies are soft and your kitchen smells amazing.
  4. Serve in small bowls with fresh cilantro and enjoy!
Recipe Notes

Note: This dish is even faster if you use chicken or shrimp instead of beef. The veggies in this dish will cook down, providing enough water so that you do not need to add extra liquid beyond a can of coconut milk. If your curry is too thick for your liking, you may add some water or broth to thin it up a bit.

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