CHIVE-HORSERADISH MASHED “POTATOES”
CHOCOLATE CREAM PIE
COCONUT WHIPPED CREAM TOPPING
CRANBERRY CHUTNEY/ CRANBERRY JELLY
CREAMY CELERY ROOT PUREE
EASY SKILLET BREAD
GREEN BEANS WITH BACON & HERBS
“I’M STUFFED” STUFFING
PUMPKIN PIE
SIMPLE & EASY SQUASH

CHIVE-HORSERADISH MASHED “POTATOES”

No more than ½ cup daily = 1 vegetable

Ingredients:

1 medium head cauliflower

¼ cup chopped fresh chives

2 tbsp. unsalted butter

2 tbsp. horseradish**

⅓ cup plain Greek Yogurt

1 tbsp. minced garlic

Sea salt and pepper to taste

Directions:

Steam cauliflower in 2 inches of water in a covered pot for 15 minutes-or until fork tender.

Drain cauliflower, but keep it in the hot pot. Use a fork or a potato masher to mash up the cauliflower (if you don’t like lumps, use a food processor).

Add remaining ingredients and mash until fully combined

** omit the horseradish if you don’t like spicy foods.

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CHOCOLATE CREAM PIE

For the Crust-

Ingredients:

1 cup of almonds or walnuts, finely ground in blender until flour like consistency (or buy almond/walnut meal or “flour”)

3 tbsp. of coconut oil plus some to grease pie dish

1 egg, lightly beaten

Directions:

Preheat oven to 325 degrees F.

Grease pie dish with coconut oil and mix crust ingredients by hand in a medium sized bowl.

Press crust into bottom and sides of pie pan and put in the oven for 15-20 minutes while making the filling.

For the Filling-

Ingredients:

2 hass avocados

2 tbsp. coconut oil

1/2 cup raw cocoa powder

1 tsp stevia or Truvia® sweetener

3 tbsp. Sugar free chocolate flavored syrup

4 tbsp. full-fat unsweetened coconut milk (Thai Kitchen)

Directions: 

Combine all ingredients in a blender or magic bullet and puree until smooth.  Taste and adjust sweetness as necessary.  If it is too thick, add a splash more coconut milk until you get the consistency you want for the pudding. Pour filling into pie crust and refrigerate to set for at least 1 hour.

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COCONUT WHIPPED CREAM TOPPING

Use as condiment

Ingredients:

One 15-ounce can full-fat unsweetened coconut milk (Thai Kitchen)

1 tsp. vanilla or more to taste

Directions:

Place the can of coconut milk in the refrigerator and leave it there until well-chilled; I left mine in overnight.

Open the can of coconut milk. There will be a firm, waxy layer on top.

Scoop out this firm layer coconut cream that has solidified at the top of the can.

Stop as soon as you reach the water at the bottom of the can; don’t include anything but the solid cream.

Place this cream in the bowl of a stand mixer, or a large bowl (using a chilled bowl also helps the whipping process).

Turn your mixer or hand beaters to high speed, and whip the coconut cream for 3 to 5 minutes.

Whip until it becomes fluffy and light, with soft peaks. Mix in vanilla, if using. Serve each slice with a dollop of this delicious alternative.

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CRANBERRY APPLE CHUTNEY

¼ cup daily = 1 fruit

Ingredients:

12 oz. cranberries – fresh or frozen

1 cup thinly sliced onions

1 small apple, diced

1 tsp. cinnamon

½ tsp. allspice

Dash cloves

1 tsp. mild dried mild chili (e.g. ancho), or a pinch of stronger chili (e.g. cayenne)

½ cup water

½ cup Truvia® or stevia

2 tbsp. lime juice

1 tbsp. olive oil

Directions:

Put oil in pan — it should just coat the pan — and add the onions. (You can cut sliced onions in half or thirds if you want smaller pieces, but no smaller than that.) Turn heat on medium-high, until onions start to sizzle. Stir, and cook for about 2 minutes. (You don’t want them to be completely soft at the end.)

Add apples and spices. Cook for 1 minute.

Add water, sweetener, and the cranberries.

Cook until the cranberries all pop, stirring occasionally. This should be about 5 to 7 minutes. You may have to add a little more water if it starts to stick. You don’t want the cranberries to fully break down, as if you were making a sauce — at least some of them should still be recognizable.

Add lime juice and stir. Taste (careful, it’s hot) and adjust tartness/sweetness level by adding more sweetener and/or lime juice.

CRANBERRY JELLY

¼ cup daily = 1 fruit

Ingredients:

1 cup stevia or Truvia®

1 cup water

12 oz. fresh or frozen cranberries

Optional: 1 tsp orange zest or ½ tsp. nutmeg

Directions:

Combine sugar substitute and water in a saucepan and bring to a boil.

Add cranberries and orange zest or nutmeg and bring back to a boil. Reduce heat and simmer for 10 minutes, stirring occasionally.

Remove from heat, cool, cover and refrigerate until ready to serve. Keeps for up to one week in the refrigerator in a tightly sealed container.

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CREAMY CELERY ROOT PUREE

: A great substitute for mashed potatoes!

6 servings, ½ cup serving = 1 vegetable

Ingredients:

3 cups celery root (celeriac), cubed

1½ -2 cups low sodium chicken or vegetable stock

¼ cup plain Greek Yogurt

Sea salt and pepper to taste

Directions:

Place cubed celery root into a sauce pan with chicken stock. Cook on medium-low heat until liquid is absorbed and celery root is fork tender, about 20 minutes (save any extra cooking liquid to add to celery root while pulsing in food processor).

Pulse in a food processor until smooth, stir in yogurt and season with salt and pepper.

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EASY SKILLET BREAD

10 slices, 1 slice daily = 1 protein

Ingredients:

1 tbsp. unsalted butter

2 cups almond meal or “almond flour”

½ cup ground flax seed

2 tsp. baking powder

½ tsp. sea salt

1 ½ cups shredded cheddar or Swiss cheese, divided

3 large eggs, lightly beaten

½ cup unsalted butter, melted

¾ cup unsweetened almond milk

Directions:

Preheat oven to 425 degrees F.

Add 1 tbsp. butter to an oven proof skillet and place in oven.

In a large bowl sift together almond meal, ground flax seed, baking powder and salt. Stir in one cup of shredded cheese, eggs, melted butter, and almond milk until fully combined.

Wearing oven mitts, remove skillet from oven, swirl butter to evenly coat pan. Pour batter into pan.

Top with remaining cheese. Bake for 16 minutes, or until browned around the edges and cooked through.

Remove from oven and let cool for 15 minutes to let bread set.

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GREEN BEANS WITH BACON & HERBS

½ cup = 1 vegetable

Ingredients:

4 strips bacon

1 tbsp. olive oil

16 oz. green beans (fresh or frozen), stems trimmed

1 small yellow onion thinly sliced

½ tsp. dried parsley

¼ tsp. dried thyme

¼ tsp. turmeric

¼ tsp. dried sage

Sea salt and pepper to taste

Directions:

Cook bacon in ungreased skillet over medium heat, turning often, until crisp. Place cooked bacon on a paper towel to drain excess grease. Keep bacon drippings in pan for next step.

Add olive oil to bacon drippings, heat to medium low heat, add dried spices and onion slices. Cook for one minute, then add green beans. Cook on medium-low for 7-10 minutes until green beans are tender. Season with salt and pepper.

Chop bacon, stir into green bean mixture and enjoy!

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“I’M STUFFED” STUFFING

 6 servings = 1 vegetable, 2 proteins (per serving)

Ingredients:

1 tbsp. olive oil or unsalted butter

12 oz. sausage filling OR fully cooked sausages, chopped

½ cup yellow onion, chopped

1 cup celery, chopped

1 head cauliflower, chopped into small pieces

½ cup low sodium chicken stock

¼ cup chopped walnuts

¼ cup chopped fresh parsley

¼ tsp. dried sage

Sea salt and pepper to taste

Directions:

Heat olive oil in a large skillet to medium. Add sausage, onion, celery, sage and sauté for 5 minutes, or until softened.

Add cauliflower and cook for 8-10 more minutes, stirring every few minutes to let the cauliflower caramelize.

Add chicken stock. Cook until all liquid is absorbed.

Stir in walnuts and parsley. Remove from heat. Season with sea salt and pepper to taste.

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PUMPKIN PIE

Holiday treat, 12 servings= 1 protein, ½ vegetable (per serving)

For the Crust-

Ingredients:

1 cup of almonds or walnuts, finely ground in blender until flour like consistency (or buy almond/walnut meal or “flour”)

3 tbsp. of coconut oil plus some to grease pie dish

1 egg, lightly beaten

Directions:

Preheat oven to 325 degrees F.

Grease pie dish with coconut oil and mix crust ingredients by hand in a medium sized bowl.

Press crust into bottom and sides of pie pan and put in the oven for 12-15 minutes while making the filling.

For the Filling-

Ingredients:

¾ cup stevia or Truvia®

1 tsp. cinnamon

½ tsp. salt

½ tsp. ground ginger

 ¼ tsp. cloves

3 eggs, lightly beaten

1 can (30oz) unsweetened pumpkin puree

12 oz. unsweetened coconut milk (Thai Kitchen)

Directions:

In large bowl, combine all the filling ingredients and whisk until smooth.

Increase temperature to 350F and continue to bake for 40-50 minutes or until set to the touch. Remove and let cool completely before storing in the fridge.

Let set in fridge for 2 hours before cutting and serving.

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SIMPLE & EASY SQUASH

try hubbard, buttercup, kabocha, or kuri

No more than ½ cup daily = 1 vegetable

How to cook any winter squash:

Preheat the oven to 400 degrees F. Cut the squash in half (if you have a hard time with this part ask the produce person at your local grocery store to cut it for you). Scrape out the seeds. Place the squash cut side up in a baking dish with about an inch of water. Bake for 45 minutes to an hour, until a fork easily pierces through the whole squash. Let cool fully before handling.

Scoop squash out of skins and into large bowl. Add ½ tbsp. butter for every cup of squash and mash together. Season with ¼ tsp. nutmeg and ¼ tsp. cinnamon or more to taste.