Step 1: Wash your escarole leaves until no grit remains. Step 2: Bring a large pot of water to a boil; cook your escarole in the boiling water until bright green (about 2 minutes). Strain the escarole in a colander with cold water (this stops the cooking process). Strain thoroughly so no excess water remains. Step 3: Pre-heat oven at 450. Step 4: Pour olive oil into a large oven-safe skillet over medium heat; add garlic cook for 1-2 min. It is important that you do not burn the garlic. Step 5: Add 1 chicken broth and bring to a simmer. (optional add 1/2 can of chickpeas) Step 4: In another pan cook 4 italian turkey sausage links and cut small pieces. Step 5: Place escarole into a casserole dish and it spread evenly; mix in the sausage. Pour the broth mixture from your skillet and mix it thoroughly. Top with Panko evenly on top followed by pecorino romano cheese. Step 6: Place casserole in oven and cook until top is golden brown about 4-5 minutes.
3 1/2 cups chicken broth (substitutions- vegetable broth of bone broth)
1 cup of heavy cream
3 cups of shredded cheddar cheese
Nutrition: 8 Servings 1 serving. : 292 Calories. 13g protein 25g fat 4g net carbs Fat25g
Step 1: In a large pot over medium heat, sauté garlic for one minute. Step 2: Add chicken broth, heavy cream, and broccoli florets. Increase your heat and bring it to a boil, then reduce heat and simmer for 10-20 minutes (until broccoli is tender). Step 3: Gradually start to add the shredded cheddar cheese. Please remain stirring constantly and continue to stir until everything is melted. *Add 1/2 cup of cheddar cheese, simmer and stir until it melts fully, then repeat until all the cheese is used up. *Be sure to keep a low simmer and remove the soup from the immediately after the cheese has melted.
1 1/2 of any Protein powder (I used Quest Vanilla. You can add any spice/flavoring)
1/4 cup Almond Flour (can sub for coconut flour)
1 tsp Baking Soda
1 tsp Vanilla
1/4 cup unsweetened
1/2 cup Almond Milk
1/2 scoop protein powder ( you can add any spice/flavoring)
1/2 tsp any extract you want (I use vanilla)
2T Stevia or Monk Fruit and Splash of Almond Milk adjust to make thin spreadable up to ¼ cup
Nutrition: 2 servings: 1 Serving: 150 calories 22g protein 5g Fat 3g net carbs
Step 1: Preheat oven to 325 degrees. Step 2: Mix all cake ingredients together. Step 3: Grease baking sheet with coconut oil Step 4: Pour batter onto the baking sheet. Bake 5-10 min until firm. Do not overcook, you want it soft and firm. It should be a golden brown color. Step 5: Let cool for 1-2minutes Step 6: While the batter is cooking, mix together the frosting. Step 7: Once the cake batter is baked coat the flat pancake with frosting evenly Step 8: Cut 3 strips and then roll each strip.
1.5 cups of Gluten Free Italian panko bread crumbs
3 large eggs
Nutrition: 15 servings: 1 servings: 178 calories 17g protein 12g fat 1g net carbs
Step 1: Preheat oven to 375. Step 2: Mix all ingredients in a large bowl. Roll into 2oz round balls and place on a greased baking tray. Step 3: Cover the tray with foil and place in the oven for 20 minutes; after 20 minutes remove the foil and continue to bake for an additional 20 min or until cooked thoroughly.
Ingredients 1 package of Philadelphia Cream Cheese 1 Tablespoon of Reduce Fat Coconut 2 packets of Stevia 2 Tablespoon of Real Lemon Juice 1 1/4 Cup of Almond Flour
Nutrition: Serving 20. Serving 1: 95 calories 2g protein 9g fat 1 net carb
Step 1: Microwave cream cheese until soft. Step 2: Mix all the ingredients together and mix thoroughly Step3: Form into balls and roll on coconut flakes. Step 3: Evenly distribute with a spoon into silicone molds. Step 4: Keep frozen according to your daily meal plan.
2 15-ounce cans black beans, rinsed & drained (2 ½ cups cooked)
1 ¼ teaspoons garlic powder
1 teaspoon chili powder
1 teaspoon cumin
½ teaspoon ground paprika
¼ cup finely chopped green pepper
½ cup Gluten Free Italian Panko breadcrumbs
¼ cup red onion
1 egg, or 1 flax egg, (see the note)
Nutrition: 6 servings 1 Serving: 225 calories 13g protein 2g fat 24g net carbs
Instructions Step 1: In a mixing bowl, mash the black beans. Step 2: Add garlic powder, chili powder, cumin, paprika, mix to combine with the black beans. Step 3: Add the peppers, panko bread crumbs, onion, and egg. Combine these ingredients. Step 4: With your hands, form six patties. Step 5: Grease a large pan, pan-fry the burgers over medium heat. (Flipping after 5 minutes - each side).
12 ounces of shredded whole milk mozzarella cheese
Nutrition: Serves 14. 1 Serving: 288g calories 25g Protein 20g Fat 1g Net Carbs
Step 1: Preheat your oven to 350 degrees. Step 2: Cook your ground beef with the garlic and onion powder until it is crumbly and browned. Once it is cooked thoroughly, drain/discard the juice. Step 3: Put the cooked ground beef at base of the your pan. Step 4: Next, stir your eggs with the shredded cheese until they are combined well. Step 5: Pour the mixture over the ground beef. Step 6: Bake the casserole until golden brown. Based on your own oven - roughly 30 minutes.
Ingredients: 2 cloves of garlic (minced) 2 medium cauliflower heads 6 slices of bacon 3/4 cup shredded cheddar cheese 8 tablespoons of unsalted butter 1/2 teaspoon black pepper 1/2 teaspoon pink salt.
Nutrition: 20 servings. 1 serving: 82 calories 3 g protein 7g fat 2g Net Carbs
Step 1: Cube your cauliflower and boil it until it is soft. Step 2: Cook your bacon. After cooked, break into pieces. Step 3: Preheat oven to 350 degrees. Step 4: Drain the cauliflower, butter, salt, pepper, minced garlic, bacon pieces, and purée with an immersion blender. (A regular blender will work for this step as well Step 5: Put the mixture into a casserole dish and sprinkle the cheddar cheese on top. Bake until the cheese melts.