Chicken Broccoli Casserole

Chicken Broccoli Casserole

This recipe is one of my “Fueled & Fit EDGE MEALS.”  So named because they give you an EDGE when you begin your 40-Day F&F Challenge.

EDGE MEALS:

Are quick and easy to prepare
Are family-friendly
Contain easy to locate and inexpensive ingredients
Can be plugged in for either lunch or dinner (or for leftovers)
Are low-carb, low-fat, and high-protein
Contain lots of vitamins and minerals for an extra-punch of energy

 

LEVELING THIS RECIPE:
Lower the sugar – remove the Cherries (see below for benefits of cherries)
Lower the fat – change the Olive Oil to 2 tbsp and Feta Cheese to 3 ozs.
Make dairy-free version – remove the Feta Cheese and Use Almond Milk Yogurt

Speaking of vitamins and minerals, below are a few of the benefits of tart cherries:

  • Tart Cherries are super-rich in antioxidants. They have about the same antioxidant capacity of blueberries.  And when they’re dried, their antioxidants are super-concentrated.  We’re talking over double the amount of benefits than when the fruit is fresh.
  • They’re high in fiber, and an excellent source of vitamin C.
  • They are considered one of the top anti-inflammatory foods. They can ease muscle pain, gout, and even arthritis.  One study showed that tart cherries had better anti-inflammatory properties than aspirin.
  • They’re high in potassium, which reduces the risk of stroke, hypertension and high blood pressure, and reduces muscle cramping.
  • Cherries are a great sleep aid. They are one of the few good food sources of melatonin, the hormone that helps regulate sleep cycles.
Print Recipe
Chicken Broccoli Casserole
Diet Level:6
Add to Meal Plan:
This recipe has been added to your Meal Plan
Add to Meal Plan
Add to Shopping List
Favorite Recipe
Prep Time 15 Minutes
Cook Time 25 Minutes
Servings
Servings
Ingredients
Prep Time 15 Minutes
Cook Time 25 Minutes
Servings
Servings
Ingredients
Diet Level:6
Add to Meal Plan:
This recipe has been added to your Meal Plan
Add to Meal Plan
Add to Shopping List
Favorite Recipe
Instructions
  1. Preheat oven to 425F.
  2. Drizzle broccoli florets with olive oil and sprinkle with salt and pepper.
  3. Bake in a 9 X 13 baking dish for 10 minutes at 425 degrees.
  4. While the broccoli is roasting, shred the chicken and set it aside.
  5. Heat up a medium-sized skillet on the stove, add olive oil and minced garlic. Cook for 1 minute then add the chicken stock, and bring to a simmer. Add the chicken and stir. Fold in the yogurt, 3 ounces of the feta cheese, green onions, half the cherries and half the almonds.
  6. When the broccoli is finished roasting, turn the oven temp down to 375 degrees, and fold the chicken mixture into the baking dish with the broccoli. Then sprinkle with the remaining feta, almonds, and cherries.
  7. Bake for 15-20 minutes covered, and serve.
Recipe Notes

You can swap out the dried tart cherries for dried cranberries if desired.

 

Nut and Seed Bread

Nut and Seed Bread

I am placing this recipe in the “EDGE SNACK” category due to its easy prep AND high level of fiber, magnesium, and potassium. It is jam-packed with important nutrients like protein, omega-3s, and antioxidants.

This is a GREAT snack to have around — energy-packed!! However, portion control counts because it is also high in calories and fat!

Print Recipe
Nut and Seed Bread
Diet Level:5
Add to Meal Plan:
This recipe has been added to your Meal Plan
Add to Meal Plan
Add to Shopping List
Favorite Recipe
Prep Time 5 Minutes
Cook Time 25 Minutes
Servings
Servings
Prep Time 5 Minutes
Cook Time 25 Minutes
Servings
Servings
Diet Level:5
Add to Meal Plan:
This recipe has been added to your Meal Plan
Add to Meal Plan
Add to Shopping List
Favorite Recipe
Instructions
  1. Preheat oven to 425 degrees.
  2. In a large mixing bowl, add all nuts and seeds.
  3. Add the eggs, and mix until well combined.
  4. Pour mixture into two small parchment lined loaf pans, and bake for 25 minutes.
  5. Slice each loaf thinly, and enjoy!
Recipe Notes

 

Lemon Meringue Cookies

Lemon Meringue Cookies

Why buy your cookies when you can very easily make your own? It’s super easy to make these sugar-free lemon meringue cookies! This recipe uses a powdered sugar substitute (see recommendation in recipe notes). It’s important for it to be powdered, otherwise the end result will be gritty. It may work to just powder a different sweetener in a food processor, as long as you can get it to a very fine consistency.

In comparison to the regular, sugar-filled version, the end result is only slightly different with sugar-free meringue cookies. They are almost indistinguishable.  The only difference you may notice is that it’s a little more difficult for the beaten egg whites to hold their stiff peaks without that sugar. Basically, that means you get less definition in your meringue design when piping. But, hey–it’s worth it to have the low-carb, sugar-free version, right?

If lemon flavor is not your thing and you prefer vanilla, you can modify this recipe by simply skipping the lemon zest and folding in about 1/2 teaspoon of vanilla extract.  You’ll want to keep the lemon juice as a stabilizer, or you can use cream of tartar instead. Either way, they will not taste lemon-y without the zest in there.

As far as storage, just place them in an airtight container and keep them in the pantry or cupboard. Room temperature works best.  The only caveat is that the cookies can soften by absorbing water vapor from the air. You want to keep them away from heat and moisture.  If they get soft on you anyway, you can crisp them up again. Just place them in the oven at 200 degrees for 10 minutes.

Print Recipe
Lemon Meringue Cookies
Diet Level:5
Add to Meal Plan:
This recipe has been added to your Meal Plan
Add to Meal Plan
Add to Shopping List
Favorite Recipe
Prep Time 15 Minutes
Cook Time 2 Hours
Servings
Servings
Ingredients
Prep Time 15 Minutes
Cook Time 2 Hours
Servings
Servings
Ingredients
Diet Level:5
Add to Meal Plan:
This recipe has been added to your Meal Plan
Add to Meal Plan
Add to Shopping List
Favorite Recipe
Instructions
  1. Preheat the oven to 200 degrees F. Line a large baking sheet with parchment paper.
  2. Place the egg whites into a large bowl. Beat using a hand mixer at medium speed, until the whites get opaque and frothy.
  3. Add the lemon juice. Increase mixer speed to high. Continue to beat until stiff peaks form.
  4. Gradually add the powdered sweetener, a tablespoon at a time, beating more as you go.
  5. Gently fold in the lemon zest.
  6. Carefully transfer the mixture into a piping bag. Pipe cookies onto the lined baking sheet, about a teaspoon each, spaced about an inch apart.
  7. Bake for 1-2 hours. (Time will vary depending on the size and thickness of your meringues.) The meringues are done when they are firm and release easily from the parchment paper, but before they turn brown.
  8. When they are done, turn off the oven and prop the door open with a wooden spoon. Leave the meringues in the oven this way for at least an hour, until dry and crisp.
Recipe Notes

Powdered sugar substitute. Click on image for purchase link.

Swerve Sugar Replacement


 

Sweet Potato Casserole with Pecan-Date Topping

Sweet Potato Casserole with Pecan-Date Topping

This sweet potato casserole with pecans is a must for a healthy Thanksgiving table! With no sweeteners and a cinnamon pecan-date topping, you might end up eating the leftovers for breakfast! This sweet potato casserole is naturally sweetened and sure to become a Thanksgiving tradition.

Print Recipe
Sweet Potato Casserole with Pecan-Date Topping
Diet Level:6
Add to Meal Plan:
This recipe has been added to your Meal Plan
Add to Meal Plan
Add to Shopping List
Favorite Recipe
Diet Level 6: Clean Eating
fueled for GOD 40 Day Challenge
Prep Time 30 Minutes
Cook Time 30 Minutes
Servings
Servings
Ingredients
Pecan-Date Topping
Diet Level 6: Clean Eating
fueled for GOD 40 Day Challenge
Prep Time 30 Minutes
Cook Time 30 Minutes
Servings
Servings
Ingredients
Pecan-Date Topping
Diet Level:6
Add to Meal Plan:
This recipe has been added to your Meal Plan
Add to Meal Plan
Add to Shopping List
Favorite Recipe
Instructions
  1. Stir together all sweet potato casserole ingredients.
  2. In a small bowl, combine all pecan-date topping ingredients, until well combined and coated.
  3. Spray 9x9" pan with cooking spray. Spoon sweet potato casserole into pan and spread topping evenly over surface.
  4. Bake at 350º F for 30 minutes.
Recipe Notes

XXXXXXXX

Pumpkin Spice Cashew Coffee Creamer

Pumpkin Spice Cashew Coffee Creamer

Rich and creamy, this non-dairy pumpkin spice coffee creamer is simple, quick to prepare and sugar-free! Just five ingredients–cashews, pumpkin puree, pumpkin pie spice, sugar-free maple syrup, and a little salt. Add in some water and blend!

Print Recipe
Pumpkin Spice Cashew Coffee Creamer
Diet Level:5
Add to Meal Plan:
This recipe has been added to your Meal Plan
Add to Meal Plan
Add to Shopping List
Favorite Recipe
Prep Time 40 Minutes*
Cook Time 40 Minutes
Servings
Cups
Ingredients
Prep Time 40 Minutes*
Cook Time 40 Minutes
Servings
Cups
Ingredients
Diet Level:5
Add to Meal Plan:
This recipe has been added to your Meal Plan
Add to Meal Plan
Add to Shopping List
Favorite Recipe
Instructions
  1. Place cashews in a bowl. Cover with water and let soak overnight. OR You can use the quick-soak method by boiling the water first and soaking the cashews for JUST 20-30 minutes.
  2. Strain and rinse cashews. Discard soaking water. Add soaked cashews to the pitcher of a blender (preferably high-speed). Add 1 1/2 cups water, 2 tablespoons sugar-free maple syrup, pumpkin puree, pumpkin pie spice mix, and salt. Puree until completely smooth, about 1 minute on high.
  3. Taste and add more maple syrup if desired. About 3 tablespoons total seems to be about the sweetest.
  4. For an extra smooth creamer, without the sediment that accompanies homemade cashew creamers, you can strain it through a nut milk bag or a fine-mesh sieve lined with cheesecloth (the nut milk bag is much easier). This is totally optional and you can enjoy your creamer without this step.
  5. Use the creamer right away, or pour it into an airtight container and refrigerate until ready to use. I stir about 2-3 tablespoons into each cup of coffee.
  6. Keeps for about 5 days. It may separate a bit in the fridge; simply give it a shake before using.
Recipe Notes

*Recipe time includes soaking time.

No pumpkin pie spice? Use 2 teaspoons ground cinnamon, 1 teaspoon ground ginger, 3/4 teaspoon ground nutmeg, and 1/4 teaspoon ground cloves instead.

For recommendation on sugar-free maple syrup, check the CHALLENGE APPROVED FOODS PAGE.

Nut milk bag recommendations:
ELLIE'S BEST Nut Milk Bag
GO NUTS Nut Milk Bag

Slow Cooker Pumpkin Apple Butter

Slow Cooker Pumpkin Apple Butter

This pumpkin apple butter is great as a spread on things like your favorite grain-free bread, pancakes and waffles, as well as an add-in to your morning protein shake.

Print Recipe
Slow Cooker Pumpkin Apple Butter
Diet Level:5
Add to Meal Plan:
This recipe has been added to your Meal Plan
Add to Meal Plan
Add to Shopping List
Favorite Recipe
Prep Time 5 Minutes
Cook Time 4 Hours
Servings
Servings
Ingredients
Prep Time 5 Minutes
Cook Time 4 Hours
Servings
Servings
Ingredients
Diet Level:5
Add to Meal Plan:
This recipe has been added to your Meal Plan
Add to Meal Plan
Add to Shopping List
Favorite Recipe
Instructions
  1. Add all ingredients in slow cooker, and stir until combined.
  2. Cover slow cooker and cook for 3-4 hours on high or 6-8 hours on low.
  3. Turn slow cooker off. Allow to cool.
  4. Scoop ingredients into blender or food processor and blend until smooth.
  5. Transfer to a sealable container and keep in the refrigerator for up to 2 weeks.
Recipe Notes

Go to CHALLENGE APPROVED FOODS page for recommendation on sugar-free maple syrup.

 

Flourless Pumpkin Oatmeal Cookies

Flourless Pumpkin Oatmeal Cookies

These flour-less pumpkin oatmeal cookies are soft baked and healthy enough to be called a “breakfast food!”  They are quick to whip up and you might want to make a double batch because they stay fresh for up to 2 weeks in the fridge and 3 months in the freezer!

Print Recipe
Flourless Pumpkin Oatmeal Cookies
Diet Level:6
Add to Meal Plan:
This recipe has been added to your Meal Plan
Add to Meal Plan
Add to Shopping List
Favorite Recipe
Prep Time 10 Minutes
Cook Time 15 Minutes
Servings
Cookies
Ingredients
Prep Time 10 Minutes
Cook Time 15 Minutes
Servings
Cookies
Ingredients
Diet Level:6
Add to Meal Plan:
This recipe has been added to your Meal Plan
Add to Meal Plan
Add to Shopping List
Favorite Recipe
Instructions
  1. Preheat oven to 350 degrees. Line a baking pan with parchment paper.
  2. In a medium bowl, combine all of the ingredients and stir to combine.
  3. Drop spoonfuls of the batter (about 2 tbsp each) onto the prepared baking sheet, until you have 9 cookies.
  4. Bake 12-15 minutes, or until the cookies are just set. Let cool and enjoy!
Recipe Notes

Make your own oat flour by blending 3/4 cup old fashioned oats in a blender or food processor until smooth flour forms. Or you could try swapping the oat flour out with protein powder.

Pumpkin Protein Cookies (Soft Baked)

Pumpkin Protein Cookies (Soft Baked)

Print Recipe
Pumpkin Protein Cookies (Soft Baked)
Diet Level:4
Add to Meal Plan:
This recipe has been added to your Meal Plan
Add to Meal Plan
Add to Shopping List
Favorite Recipe
Prep Time 15 Minutes
Cook Time 10 Minutes
Servings
Cookies
Ingredients
Prep Time 15 Minutes
Cook Time 10 Minutes
Servings
Cookies
Ingredients
Diet Level:4
Add to Meal Plan:
This recipe has been added to your Meal Plan
Add to Meal Plan
Add to Shopping List
Favorite Recipe
Instructions
  1. Preheat oven to 350 degrees. Spray baking sheet with cooking spray (or line with parchment paper). Set aside.
  2. In one small bowl, mix together dry ingredients. In a separate bowl, mix together wet ingredients. Combine the wet and dry, and mix until well combined.
  3. Scoop 1/8 cup (or 2 tbsp) worth of dough onto baking sheet per cookie, (you may want to mold into shape you want them to be, as they don't spread much). Sprinkle with a few chocolate chips if desired before baking.
  4. Bake for 8-10 minutes, or until set.
Recipe Notes

To make oat flour, take 1 1/2 cups old fashioned oats and grind in a blender or food processor until it reaches a flour consistency.

Pumpkin Pie Protein Bites (No Bake)

Pumpkin Pie Protein Bites (No Bake)

Print Recipe
Pumpkin Pie Protein Bites (No Bake)
Diet Level:5
Add to Meal Plan:
This recipe has been added to your Meal Plan
Add to Meal Plan
Add to Shopping List
Favorite Recipe
Prep Time 10 Minutes
Servings
Balls
Ingredients
Prep Time 10 Minutes
Servings
Balls
Ingredients
Diet Level:5
Add to Meal Plan:
This recipe has been added to your Meal Plan
Add to Meal Plan
Add to Shopping List
Favorite Recipe
Instructions
  1. Mix everything together in a large bowl until well combined. Add the pumpkin last, adding a little less or more as needed, just until a dough forms. You want the dough more dry than wet because, once it becomes too wet, it becomes sticky.
  2. Scoop 1/8 cup mixture into hands and roll into a ball. Continue until batter is gone.
  3. Place protein cookie dough balls in a plastic container and store in the fridge for up to 2 weeks, or in the freezer.

Pumpkin Spice Syrup

YUM!  Pumpkin-flavored syrup!  Now you can enjoy a Pumpkin Spice Latte at home!  You can also use this syrup on almond flour pancakes and waffles.  I love that this is a Diet Level 5 friendly syrup!

Print Recipe
Pumpkin Spice Syrup
Diet Level:5
Add to Meal Plan:
This recipe has been added to your Meal Plan
Add to Meal Plan
Add to Shopping List
Favorite Recipe
Prep Time 5 Minutes
Cook Time 15 Minutes
Servings
Servings
Ingredients
Prep Time 5 Minutes
Cook Time 15 Minutes
Servings
Servings
Ingredients
Diet Level:5
Add to Meal Plan:
This recipe has been added to your Meal Plan
Add to Meal Plan
Add to Shopping List
Favorite Recipe
Instructions
  1. Combine all ingredients in a medium saucepan and bring to a boil over high heat. Turn heat down to medium, and bring to a simmer, stirring occasionally to keep syrup from burning. (Be sure to stir from the bottom of pot, to make sure the syrup is not burning at the bottom).
  2. Let mixture continue to simmer until it thickens up to become a syrup and begins to coat the spoon for about 10-15 minutes. (You will know it's about ready when it starts to bubble and get thick.) Remove from heat.
  3. Let syrup come to room temperature and refrigerate in a sealed container. The syrup will thicken a bit in the refrigerator, but will become syrup again when heated in the microwave for 20-30 seconds. You can add a few tablespoons of water to thin it to your liking. (Stays good in the refrigerator for about 2 weeks.)
Recipe Notes

You can use this syrup in pumpkin spice lattes, in a regular cup of coffee, or over almond flour pancakes, waffles, and more!

To make pumpkin spice latte, heat syrup with nut milk of choice (anywhere from 1- 2 cups of milk, and 2-3 tablespoons of syrup, depending on how much milk you want to use and how sweet you want your latte.) Stir syrup/milk mixture into 1/2-1 cup or more of strong, hot coffee, and whisk well to combine.

Loading...