Spinach and Egg Whites "Frittata" Style

- 5 oz egg whites
- 1/4 cup of chopped scallions
- 1 clove of garlic
- 1/2 jalapeno (seeded and diced)
- 1 to 2 cups of fresh baby spinach
- 1 tsp garlic powder
Preheat oven to 375°F
Spray a small casserole dish or 5" to 6" pie plate with non-stick spray. Set aside.
Spray a non-stick skillet with non-stick spray. Place it over medium high heat. Sauté the scallions, garlic, and jalapeno for a few minutes. Stir constantly to ensure that the garlic does not burn. Season the mixture with garlic powder and pepper. Add the spinach and continue to sauté until the spinach is well wilted. Pack the mixture down into the bottom of the casserole dish and pour the egg whites on top. Place in the oven until the whites have set...about 10-12 minutes. Finish with black pepper and scallions. Enjoy!
Egg White and Brown Rice Scramble

- 5 oz egg whites
- 3/4 cup cooked brown rice
- 1/4 cup of chopped scallions
- 1 clove of garlic
- 1/2 jalapeno (seeded and diced)
- 1 tsp freshly grated ginger
- splash of rice vinegar (optional)
Spray a non-stick skillet with a high release cooking spray such as Pam Spray. Place it over medium high heat. Quickly scramble the egg whites and set aside on a plate.
Place skillet back over heat. Add the jalapeno, ginger, and garlic. Cook for 1-2 minutes stirring constantly so that the garlic does not burn. Next the scallions and rice. Cook for about 5 minutes stirring constantly. Finally, add the scrambled egg whites and stir for 1 minute more
EGG WHITE SALAD with BBQ BAKED ZUCCHINI CHIPS

INGREDIENTS (1 serving)
Egg White Salad:
- 5 hard boiled eggs
- 1 rib of celery chopped
- 1/4 cup of chopped green bell pepper
- 1/4 cup of chopped "Quick Pickles" (recipe follows)
- 1/4 tsp MCT oil (or olive oil)
- 1 tbl Dijon mustard (low sodium)
- 1/2 tsp celery seed
- 1/4 tsp each (black pepper, granulated onion, granulated garlic, smoked paprika)
- pinch of salt (optional)
BBQ Baked Zucchini Chips:
- 1 small to medium Zucchini (sliced thinly)
- 1 tsp each (smoked paprika, granulated garlic, and granulated onion)
- 1/2 tsp black pepper
- 1/4 tsp salt (optional)
Quick Pickles:
- 1 English (or hot house) cucumber cut in 1/8 inch thick slices
- 3/4 cup of distilled white vinegar
- 1/4 cup of apple cider vinegar
- 2 packs of stevia
- 1 tablespoon of pickling spice
(You can find this at your local grocery store on the spice aisle; you can also make your own blend) - 1 sprig of fresh dill
- 1 clove of fresh garlic
Here we go!
Pre-heat oven to 350 degrees F. Line cookie sheet with foil and spray with a high-release cooking spray. Lay the zucchini slices out in a single layer. Combine the seasonings in a container. Sprinkle the blend evenly and aggressively over the zucchini slices. You may have some seasoning left. Just save in an air-tight container for another time. Bake for about 10-15 min or until lightly browned. Reduce oven to 225 and bake for 20 min more. The goal is to get the chips as crisp as possible by dehydrating them. Be patient...it will be worth it!
In the meantime, slice the eggs in half and remove the yolks. Chop the whites and add to a bowl. Combine all the seasonings in a side container, mix well, and then add to the bowl with the egg whites. Add the celery, green bell pepper, pickles, MCT oil, and Dijon. Mix well!
**Note on the pickles: I keep these on hand in the fridge so that they are cold and ready when I need them. But you can make them quickly, hence "quick pickle." Pack the cucumbers in a jar, or a container that will keep them tightly packed. Add the dill, pickling spice, and garlic. In a small pot over high heat, bring the white vinegar, apple cider vinegar, and stevia to a boil. Then remove from heat. After a few min, pour over the packed cucumbers. They can be eaten at this stage, but they are best when they are cold and have been in the pickling liquid for a while. So make this the day before if you can and refrigerate after it comes to room temperature.**
Brussels Sprouts, Simply Steamed

Ingredients (4 servings)
- 2 cups of Brussels sprouts
- 1 clove of garlic
- 1/3 cup of diced green bell pepper
- 1/2 tsp Mrs. Dash Grilling Chicken Seasoning
- 1/4 tsp crushed red peper
- 1 bay leaf
- black pepper to taste
Trim a very thin slice off the stem end of each sprout. Remove any brown or yellow leaves. Rinse under cool water. Cut the sprouts in half or quarters.
In a skillet with 1/2 inch of water or unsalted chicken stock, add bell pepper, garlic, bay leaf, crushed red pepper, Mrs. Dash, and a pinch of black pepper. Bring to a boil and let simmer for 2-3 min. Add the Brussels sprouts and place a lid on the pan. Turn the burner down to medium and steam for about 4 min while shaking the pan periodically.
Remove the bay leaf, sprinkle more black pepper if desired, and enjoy!!
**this can be done in a microwave safe bowl as well. You may have to cut the recipe in half so it fits in your bowl.
BLACKENED SALMON

INGREDIENTS (4 servings)
- 4 (3-oz) salmon fillets (skin on)
- 2 tbl all-purpose salt-free Cajun seasoning (recipe below)
- 1 tsp Italian seasoning
- 1/4 tsp salt (optional)
In a small bowl mix the Cajun seasoning, Italian seasoning, and salt (if using) with a fork until well combined. Coat all sides of the salmon fillets (your salmon fillets should have 4 sides LOL!) and set aside while you prepare your skillet.
Place a non-stick skillet over med-high and let it heat up. Be patient! If you don't have a non-stick skillet, use whatever you have...but you may need to use cooking spray or olive oil to keep the fish from sticking to the pan. Ok, once the skillet is hot, place the fillets skin side down and let sear for about 4-5 min. Then carefully flip them over and sear for another 4 min. Then sear on the other 2 sides for about 2 min on each side. When the fillets are done, remove from the heat and let rest for a few minutes. Enjoy with your favorite sides!
FEATURED SIDES:
- tri-color bell pepper relish
- sautéed kale, chard, and spinach
ALL PURPOSE SALT-FREE CAJUN SEASONING
- 1 tbl paprika
- 1 tbl granulated garlic
- 1 tbl granulated onion
- 1/4 tsp cayenne pepper
- 2 tsp dried oregano
- 1/2 tsp dried thyme
- 1/4 tsp black pepper
ROASTED SALMON WITH LEMON AND HERBS

INGREDIENTS (4 servings)
- 4 (3-oz) salmon fillets (skin on)
- 1 tbl fresh lemon zest
- 1 tbl fresh dill, chopped
- 1 tbl fresh thyme, leaves removed and chopped
- 2 cloves of garlic, smashed and finely chopped
- 1/2 tsp black pepper
Pre-heat oven to 400°.
Combine the lemon zest, dill, thyme, garlic, pepper, and salt (if using) in a bowl. Mix well with a fork. Set aside.
Line a cookie sheet with foil (shiny side up y’all LOL!). Spray with a high release cooking spray such as Pam spray. Liberally season both sides of the salmon fillets with the seasoning mixture and lay them skin-side down on the cookie sheet. Be sure to leave at least 2-inches between each fillet.
Bake at 400° for 13-15 min rotating halfway through the cooking time. When they are done, remove and let sit for a couple of minutes. Enjoy with your favorite sides!
FEATURED SIDES:
- Broccolini
- Cucumbers
- Spring Greens
***Just as a general rule, fish is usually cooked for about 8 minutes per inch of thickness.**
Cajun Shrimp with Sweet Potato Hash

Sweet Potato Hash
(1 serving)
- 4 oz of sweet potatoes peeled and diced into 1/2 inch cubes
- 1/4 cup of diced yellow onion
- 2 oz of zucchini, diced into 1/2 inch cubes
- 2 oz of yellow squash, diced into 1/2 inch cubes
- 1 clove of garlic, minced
black pepper to taste
Place a non-stick skillet, or a skillet sprayed with a high-release cooking spray (Pam spray), over med-high heat. Add the onions and cook until translucent, about 5 min. Add the sweet potatoes and make sure they are spread out in an even layer. Stir every 3 min until the potatoes are fork tender. Add the garlic, zucchini, squash and pepper, and cook for about 3 minutes more...just until the squash is cooked through. Enjoy!
Cajun Shrimp
(4 servings)
- 16 oz of jumbo shrimp
- all purpose, salt-free cajun seasoning (recipe follows)
Preheat oven to 400 degrees. The shrimp need to be peeled and devained with the tails left on. I like to buy the EZ-peel varieties. Line a cookie sheet with foil. Aggressively season both sides of the shrimp with the cajun seasoning. Spread out on the cookie sheet and roast in the oven for about 10-13 minutes turning the shrimp halfway through the cooking process.
All Purpose, Salt-Free Cajun Seasoning
- 1 tsp paprika
- 1 tsp granulated garlic
- 1 tsp granulated onion
- 1/4 tsp cayenne pepper
- 1/2 tsp dried oregano
- 1/4 tsp dried thyme
- 1/4 tsp black pepper
Place all the spices in a container or bowl and mix with a fork until well combined.
I love this recipe! Try it out!!
Kickin' Herb Roasted Chicken Tenders

( 4 servings)
- 1-lb chicken tenderloins
- 1/2 cup unsalted chicken broth
- 1 lemon (sliced)
- 2 cloves of garlic (minced)
- 2 sprigs each of fresh rosemary and fresh thyme cut in half
- 1/2 tsp black pepper
- 1 tsp crushed red pepper
- 1 tbs coconut oil (or extra virgin olive oil)
Preheat oven to 325°. Line a cookie sheet with aluminum foil. In a bowl, coat the chicken with olive oil and pepper, and set aside. Place garlic on the prepared cookie sheet. Lay the chicken on top of the garlic. The chicken pieces should almost be touching eachother. Spread the lemon slices around on top of the chicken. Then top with the rosemary, thyme, and crushed red pepper. Gently pour the chicken broth onto the bottom of the cookie sheet being careful not to pour over the top of the chicken. Bake until internal temperature registers 165° (about 30-35 min). Let rest for 5 min and enjoy!
**Just a note about the veggies: This plate contains brussels sprouts and radishes which were roasted at 400° for about 15min. Also, there are green beans that were blanched for 7 min in boiling water which was seasoned with granulated garlic, onion powder, and pepper. Lastly, the spinach was sauted in a few tablespoons of the seasoned water from the green beans.
Turkey Burger

(4 servings)
- 1-lb of 93% Fat Free Ground Turkey Breast
- 1 tsp ground black pepper
1/2 tsp granulated onion - 1/2 tsp granulated garlic
- 1 tsp smoked paprika
- 1/4 tsp chili powder
Garnish:
- Romaine Lettuce
- Red Onion
- Quick Pickles*(recipe below)
- Green Beans (slender, french cut)
- Unsalted Stone Ground Mustard
In a small bowl combine all of the seasonings. pide the pack of ground turkey into 4 even portions. Season the portions liberally and form the patties.You will have extra of the seasoning blend so just store the remainder in a ziplock bag and use it another time.
Spray a skillet with a good release cooking spray such as Pam spray. Pre-heat the skillet on med-high heat. Sear the patties on both sides until cooked through. Try to only flip the patties one time. Once cooked through, let them rest for a couple of minutes and enjoy!?
Quick Pickles:
- 1 English (or hot house) cucumber cut in 1/8 inch thick slices
- 3/4 cup of distilled white vinegar
- 1/4 cup of apple cider vinegar
- 2 packs of stevia
- 1 tablespoon of pickling spice
(You can find this at your local grocery store on the spice aisle; you can also make your own blend) - 1 sprig of fresh dill
- 1 clove of fresh garlic
In the bottom of a container just big enough to house all the cucumber slices, place the sprig of dill, garlic clove, and pickling spices. Layer the cucumber slices on top. You want them to be tightly packed!
Bring the white vinegar and apple cider vinegar to a boil and then remove from the heat. Add the packs of Stevia. Pour over the cucumber slices. Let cool to room temperature, cover, and keep refrigerated. And watch out, because these pickles are addictive!!
Turkey Sausage Pizza with a Cauliflower Crust

Makes 4, 5" diameter pizzas
Turkey Fennel Sausage
- 12 oz of lean ground turkey
- 1 1/4 tsp ground fennel
- 1 tbl Italian Seasoning
- 1 tsp granulated garlic
- 1 tsp granulated onion
- 1/2 tsp black pepper
- 1 tsp salt (optional)
Cauliflower Crust
- 1 medium head of cauliflower (or 4 cups of fresh, riced cauliflower)
- 1 egg
- 1 cup of low fat mozzarella ( plus another cup for the topping the pizzas)
- pinch of black pepper
- pinch of salt (optional)
Pizza Sauce
- 4 Roma tomatoes
- 1 tsp Italian Seasoning
- 1/4 tsp crushed red pepper
- 1 tsp granulated onion
- 1 tsp granulated garlic
- 1/2 tsp black pepper
- 1 tsp salt (optional)
- *Green parts of a scallion (aka green onion) for garnish
Pre-heat oven to 425 degrees.
Cut the cauliflower into small florets and blitz in a food processor until it looks like rice or you can buy riced cauliflower (not frozen!!). Working in batches, place the riced cauliflower in a microwave safe bowl covered with a damp paper towel. Microwave for 3-4 min or until tender. Pour the cauliflower out on a cookie sheet lined with a kitchen towel to let cool (optional, sprinkle with salt and pepper).
While the cauliflower is cooling, cut an "X" in the bottoms of the tomato skins and drop in boiling water for 5 min. Drain and let cool. WHEN THE TOMATOES HAVE COOLED ENOUGH TO HANDLE, peel off the skin and drain any excess water. Crush the tomatoes with your hands into a small pot or skillet removing any stems you come across. Add the seasonings and cook over medium until the sauce has reduced by half. It will be kind of thick...which is what you want!!
Ring out the cauliflower in the kitchen towel. Try to remove most of the water. In a large enough bowl mix the cauliflower, mozzarella, and egg with a fork until well mixed. pide the mixture into 4 even balls. Press each of them into pizza rounds on parchment paper lined cookie sheets. I like mine pretty thin! Set aside while you cook the sausage.
For the sausage, combine all the ingredients and mix well. Pinch off small pieces of meat and brown in a non stick skillet. Note: if you have extra, this makes a great breakfast sausage!!
Cook the cauliflower crusts for about 15 minutes, but check every 5 min...they can burn. I like mine pretty crispy so I bake them on the lowest rack in my oven. I also flip them halfway through the cooking process like a pancake!
When crusts are golden brown remove the pans to a cooling rack. After about 5 min, add sauce, cheese, sausage...you can get creative with the toppings. Cook for 2-3 minutes more on the highest rack in your oven. Enjoy!