Tag: vegetarian

  • Maple-Thyme Roasted Brussel Sprouts

    Maple-Thyme Roasted Brussel Sprouts

    How to Make Maple-Thyme Roasted Brussel Sprouts


    10 min prep time


    25 min cook time


    4servings


    1/2 cup

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    Step-By-Step Instructions:

    1. Preheat the oven to 450 degrees F.

    2. Trim and halve Brussels sprouts; add to a medium bowl. 

    3. Remove thyme leaves from the stems and add to the bowl. 

    4. Add garlic, olive oil, maple syrup, salt, and pepper to the bowl and toss to combine. 

    5. Spread out in a single layer on a baking sheet. Place in the oven and roast until the sprouts are fork-tender and beginning to brown, 20–25 minutes. 

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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      105mg

      5%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      4g

    • Potassium
      457mg

      10%

    Ingredients

    fresh Brussels sprouts
    1 lbs

    fresh thyme
    1/2 small bunch

    garlic (minced)
    2 clove

    olive oil
    1 tbsp

    sugar-free maple-type syrup
    1 1/2 tsp

    salt
    1/8 tsp

    black pepper
    1/8 tsp

  • Big Skillet Breakfast

    Big Skillet Breakfast

    How to Make Big Skillet Breakfast

    This sauté of fresh vegetables adds flavor and nutrition to breakfast, brunch, or even dinner. Not sure what to do with left over veggies? Substitute leftovers for the vegetables in this recipe and enjoy.


    10 min prep time


    30 min cook time


    4servings


    1 wedge

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    Step-By-Step Instructions:

    1. Heat the olive oil in a large nonstick skillet over medium-high heat. Add the onion and cook, stirring frequently, until soft, about 3 minutes. Add the mushrooms and cook, stirring frequently, about 4 minutes. 

    2. Add the mushrooms and cook, stirring frequently, about 4 minutes. Add the tomatoes and cook until the tomatoes lose most of the moisture. 

    3. Add the tomatoes and cook until the tomatoes lose most of the moisture. Add the spinach and cook for about a minute more.

    4. Add the spinach and cook for about a minute more. 

    5. Whisk together the spicy seasoning, egg whites, eggs, and water. Reduce the heat to medium and add the eggs. Let the eggs cook, without stirring until they begin to cook around the edges. 

    6. Use a spatula and turn the egg mixture and cook until almost set. Remove from the heat; allow to stand for the eggs to complete cooking from the residual heat. 

    7. Sprinkle with feta. Cut into four wedges for serving.

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    Nutrition facts

    4 Servings



    • Serving Size

      1 wedge


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.2g

        11%
      • Trans Fats
        0g

    • Cholesterol
      190mg

      63%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      12g

    • Potassium
      390mg

      8%

    Ingredients

    olive oil
    2 tsp

    onion(s) (chopped)
    1 cup

    white (button) mushrooms (sliced)
    1 1/2 cup

    grape or cherry tomatoes (quartered)
    1 cup

    spinach (fresh, coarsely chopped)
    2 cup

    seasoning (salt-free, extra-spicy)
    1/2 tsp

    egg whites
    3 large

    eggs
    4 large

    water
    1 tbsp

    feta cheese (lower-fat)
    2 tbsp

  • Watermelon Lime Slushie

    Watermelon Lime Slushie

    How to Make Watermelon Lime Slushie

    Try this refreshing alternative to sugary drinks! It’s made with fresh watermelon for a lightly sweet flavor with no added sugar, plus zesty lime and cool mint. Perfect for a hot summer day!


    5 min prep time


    4servings


    6 oz (about 3/4 cup)

    Print Recipe >

    Step-By-Step Instructions:

    1. Puree the watermelon, ice, lime juice, and mint in a blender until you get a slushie consistency. Pour into glasses and garnish with a sprig of mint (optional).
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    Nutrition facts

    4 Servings



    • Serving Size

      6 oz (about 3/4 cup)


    • Amount per serving



      Calories





      25

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      1g

    • Potassium
      105mg

      2%

    Ingredients

    watermelon
    2 cup

    ice
    2 cup

    lime juice
    1/4 cup (from about 2 limes)

    fresh mint leaves
    2 tbsp (plus more for garnish)

  • Toasted Nut & Cranberry Trail Mix

    Toasted Nut & Cranberry Trail Mix

    How to Make Toasted Nut & Cranberry Trail Mix

    Nuts are a great snack at home or on the go. They’re loaded with healthy fats and fiber, meaning they’ll keep you satisfied between meals. This low carb trail mix gets a little bit of sweetness from dried cranberries and erythritol, and low-calorie sugar alcohol that provides sweetness without a lot of carbs.


    10 min prep time


    45 min cook time


    15servings


    1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat your oven to 350 degrees F. Line two rimmed baking sheets with parchment paper and spray with cooking spray. Spread the cashews, almonds, pecans and pistachios evenly on the baking sheets and bake for 6 minutes. Remove the nuts from the oven and let them cool. Lower the heat to 225 degrees F.
    2. In a large bowl, mix the cooled roasted nuts, cranberries, egg white, cinnamon, vanilla and salt until coated.
    3. Spread the trail mix onto the same baking sheets. Bake for 45 minutes, stirring every 15 minutes.
    4. Let cool, then store in an airtight container.
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    Nutrition facts

    15 Servings



    • Serving Size

      1/4 cup


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        1.6g

        8%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      45mg

      2%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      5g

    • Potassium
      190mg

      4%

    Ingredients

    raw unsalted cashews
    1 cup

    raw unsalted almonds
    1 cup

    raw unsalted pecans
    1/2 cup

    raw unsalted pistachios (shells removed)
    1/2 cup

    unsweetened dried cranberries
    1/2 cup

    erythritol (or other sugar substitute)
    1/4 cup

    egg white
    1

    ground cinnamon
    1 tsp

    vanilla extract
    1 tsp

    salt
    1/4 tsp

  • Shakshuka with Red Peppers and Goat Cheese

    Shakshuka with Red Peppers and Goat Cheese

    How to Make Shakshuka with Red Peppers and Goat Cheese

    Shakshuka is an Eastern Mediterranean dish of eggs poached in a flavorful tomato sauce. It’s the ultimate all-purpose meal—it’s quick and easy to make, it’s great for breakfast, lunch, or dinner, and it all comes together in one pan for minimal cleanup. This can be a whole meal on its, or you could serve it with a side salad or whole wheat pita to sop up the sauce.


    15 min prep time


    15 min cook time


    4servings


    1 slice (with 2 eggs)

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat your oven to 425 degrees.
    2. Heat the olive oil over medium-high heat in a large oven-proof skillet. Add the onion and sauté for about 3 minutes, until translucent. Add the garlic, red pepper and spices and sauté until the red pepper is soft (about 2 minutes).
    3. Add the crushed tomatoes and the spinach. Sauté for 2 minutes. Turn off the heat.
    4. Using a wooden spoon, create 8 wells in the pan of veggies. Crack an egg into each well. Put the skillet in the preheated oven and bake for about 7 minutes or until the eggs are set.
    5. Remove from the oven and crumble the goat cheese on top while still warm. Cut into 4 equal slices (with 2 eggs each) to serve.
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    Nutrition facts

    4 Servings



    • Serving Size

      1 slice (with 2 eggs)


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        4.5g

        23%
      • Trans Fats
        0g

    • Cholesterol
      380mg

      127%

    • Sodium
      270mg

      12%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        9g
      • Added Sugars
        0g

        0%

    • Protein
      18g

    • Potassium
      910mg

      19%

    Ingredients

    olive oil
    1/2 tbsp

    small yellow onion (diced)
    1

    garlic (minced)
    2 clove

    red bell pepper (diced)
    1/2

    paprika
    1/2 tsp

    Sea salt
    1/8 tsp

    black pepper
    1/8 tsp

    canned crushed tomatoes
    1 (28-oz) can

    baby spinach
    3 cup

    eggs
    8

    goat cheese
    1/4 cup

  • Smoked Salmon & Cucumber Bites

    Smoked Salmon & Cucumber Bites

    How to Make Smoked Salmon & Cucumber Bites

    If you love bagel and lox, try this low carb alternative featuring smoked salmon and cream cheese on cucumber slices. These make great appetizers for entertaining, or a snack just for you!


    15 min prep time


    6servings


    4 cucumber bites

    Print Recipe >

    Step-By-Step Instructions:

    1. Cut the ends off of the cucumber. Slice into 24 rounds, about ¼-inch thick
    2. Chop 2 tbsp of the dill and add to a medium bowl. Remove the stems from the rest of the dill and separate into small sprigs. Set the sprigs aside.
    3. In the medium bowl with the chopped dill, add the cream cheese, lemon zest and juice and pepper to the bowl.
    4. Spread about 1 tsp of the cream cheese mixture onto each cucumber slice. Top each one with a piece of salmon and garnish with a dill sprig. Arrange on a platter and enjoy!
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    Nutrition facts

    6 Servings



    • Serving Size

      4 cucumber bites


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        2.6g

        13%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      5g

    • Potassium
      150mg

      3%

    Ingredients

    cucumber(s)
    1 large

    fresh dill (divided)
    1/4 cup

    light cream cheese
    4 oz

    lemon zest
    1 tsp

    lemon juice
    1 tsp

    black pepper
    1/4 tsp

    cold smoked salmon (cut into 24 pieces)
    4 oz

  • Low-Carb Rosemary Flax Crackers

    Low-Carb Rosemary Flax Crackers

    How to Make Low-Carb Rosemary Flax Crackers

    There are a growing number of low carb cracker options in stores, but why not try making your own? These savory crackers are made with rosemary and parmesan. Chia and flax seeds provide tons of fiber and omega-3 fatty acids. The result is crispy crackers with only 4 grams of carbohydrate and 3 grams of fiber per serving!


    6 min prep time


    10 min cook time


    12servings


    6 crackers

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat your oven to 400 degrees F. Line two baking sheets with parchment paper. Spray with avocado oil cooking spray.
    2. In a large bowl, mix the ground flax, chia seeds, cheese and rosemary. Add the egg and water and mix well.
    3. Take teaspoon sized amounts of the dough and roll into balls. Place the balls on the prepared baking sheet with enough room to spread into crackers. Cover with another layer of parchment paper. Press down using your hands to flatten into round crackers.
    4. Bake for 6 minutes. Turn over and bake for another 2 minutes or until golden brown.
    5. Let cool completely before eating. Store in an airtight container for up to 10 days.
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    Nutrition facts

    12 Servings



    • Serving Size

      6 crackers


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      35mg

      2%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        0g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      85mg

      2%

    Ingredients

    avocado oil cooking spray
    1

    ground flax seed
    3/4 cup

    chia seeds
    1/4 cup

    Parmesan cheese (finely grated)
    1/3 cup

    dried rosemary
    2 tsp

    water
    1/2 cup

    large egg
    1

  • Roasted Asparagus with Parmesan

    Roasted Asparagus with Parmesan

    How to Make Roasted Asparagus with Parmesan

    Asparagus is one of the first green veggies to start popping up in early spring. Here is a simple recipe that lets those spears shine! They’re seasoned with pepper and lemon zest, then finished with fresh lemon juice and a dusting of parmesan


    5 min prep time


    15 min cook time


    6servings


    1/2 cup (5-6 spears)

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat your oven to 425 degrees F. Line a baking sheet with parchment paper. Snap the tough ends off of the asparagus and discard.
    2. In a large bowl, toss the asparagus with the olive oil, pepper and lemon zest.
    3. Place the asparagus on the prepared baking sheet in a single layer. Bake for 15 minutes or until tender. Remove from the oven, then sprinkle with cheese and lemon juice.
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup (5-6 spears)


    • Amount per serving



      Calories





      35

    • % Daily value*

    • Total Fat
      1.5g

      2%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      25mg

      1%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      220mg

      5%

    Ingredients

    asparagus
    2 lbs

    olive oil
    1 tsp

    black pepper
    1/4 tsp

    zest of 1 lemon
    1

    Parmesan cheese (grated)
    2 tbsp

    lemon juice
    1 tbsp

  • Tofu Banh Mi Bowl

    Tofu Banh Mi Bowl

    How to Make Tofu Banh Mi Bowl

    Bahn Mi is a Vietnamese sandwich served on a French Baguette. It’s typically filled with pork, pickled vegetables, cilantro, and peppers. In this low carb, vegetarian version, we use tofu instead of pork, ditch the baguette, and toss everything together in a bowl. The result is a colorful, low carb meal packed with a variety of flavors and textures.


    30 min prep time


    15 min cook time


    2servings


    1 bowl

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare the pickled vegetables: Add the carrot, radish, jalapeno, 1/2 cup of the vinegar, water and salt to a small bowl. Cover and put in the fridge for 20 minutes.

    2. Drain the tofu: Line a plate with a clean dish towel or 4 layers of paper towels. Set the tofu on top of the towel(s) and fold the rest of the towel(s) on top of the tofu to cover. Put another plate on top of those towels and place something heavy on the top of the stack. Let sit for at least a few minutes to remove some of the water from the tofu.

    3. Marinate the tofu: After it has drained, cut the tofu into 8 slices and add to a medium bowl. Add the lime juice, 2 tbsp of the tamari and sriracha. Cover and let marinate for 10 minutes.

    4. Prepare the dressing: in small bowl, whisk together the mayonnaise, remaining 1/2 tbsp rice vinegar, remaining 2 tsp lime juice, remaining 1 tsp tamari, sesame oil, garlic powder, and pepper.

    5. Cook the tofu: Heat the avocado oil in a medium skillet over medium-high heat. Drain the tofu and discard the excess marinade. Add the tofu slices to the skillet in a single layer (cook in batches if needed). Cook for 6 minutes per side or until golden.

    6. Prepare the bowls: Divide the cabbages between two large bowls. Top each with half the cucumber slices and 4 slices tofu. Drain the pickled carrot and radish, and top each bowl with half the pickled vegetables. Drizzle half the dressing over each bowl, then garnish each with cilantro, basil, and peanuts.

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    Nutrition facts

    2 Servings



    • Serving Size

      1 bowl


    • Amount per serving



      Calories





      360

    • % Daily value*

    • Total Fat
      27g

      35%

      • Saturated Fat
        3.5g

        18%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      740mg

      32%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      17g

    • Potassium
      760mg

      16%

    Ingredients

    shredded carrot
    1/2 cup

    grated daikon radish (or regular red radish)
    1/2 cup

    jalapeño pepper (thinly sliced)
    1

    rice vinegar (divided use)
    1/2 cup plus 1/2 tbsp

    water
    1/2 cup

    salt
    1 tsp

    extra firm tofu
    8 oz

    lime juice (divided use)
    2 tbsp plus 2 tsp

    reduced sodium tamari (divided use)
    2 tbsp plus 1 tsp

    sriracha
    2 tsp

    mayonnaise
    2 tbsp

    sesame oil
    1 tsp

    garlic powder
    1/4 tsp

    black pepper
    1/4 tsp

    shredded red cabbage
    1 cup

    shredded Napa cabbage
    1 cup

    thinly sliced cucumber
    1 cup

    chopped fresh cilantro
    1/4 cup

    chopped fresh basil
    1/4 cup

    chopped unsalted peanuts
    2 tbsp

  • Low-Carb Cauliflower Mashed “Potatoes”

    Low-Carb Cauliflower Mashed “Potatoes”

    How to Make Low-Carb Cauliflower Mashed “Potatoes”

    We’re not going to say that this mashed cauliflower tastes exactly like mashed potatoes, but it’s so good we promise you won’t mind. This dish makes a great low carb addition to a classic “meat and potatoes” meal. We suggest pairing with this Garlic Sesame Pork Tenderloin and Roasted Asparagus with Parmesan.


    10 min prep time


    10 min cook time


    4servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cut the cauliflower into florets (discard the thick stem). Insert a steamer basket in a large pot and fill the pot with water up until the level of the steamer basket. Add the cauliflower florets. Cover the pot and steam over high heat for 8 minutes or until the cauliflower is softened.
    2. Drain the cauliflower and add it to a large bowl. Use a fork or potato masher to mash the cauliflower. Stir in the butter and cheese while the cauliflower is still hot. Add the salt and pepper and stir until the mixture is mostly smooth and creamy. Serve and top with chives.
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    Nutrition facts

    4 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      4g

    • Potassium
      410mg

      9%

    Ingredients

    cauliflower
    1 large head

    butter
    2 tsp

    grated white cheddar cheese
    1/4 cup

    salt
    1/8 tsp

    black pepper
    1/8 tsp

    chopped fresh chives
    2 tbsp