Protein Oat Cakes

Whenever I feel like a need a jolt of balance in my mornings, I make these oat cakes for breakfast.  My husband likes them because they are sort of like pancakes, I like that they are full of fiber and something else I can put chocolate better 'n peanut butter on.  Even better, a serving is 2 oatcakes, which seems like a ton of food when you are used to limiting your carbs.  They also reheat really well, so make a bunch and eat them through out the week!

A few things about the ingredients: 

1.  This recipe calls for egg whites.  You could substitute whole eggs, but I really like using eggs whites in this recipe.  1/3 cup of egg whites is equal to about 2 whole eggs (also known as 1 red 21 Day Fix container), but so technically that would be 6 eggs for this recipe.  I haven't tested that though, so let me know how it goes if you try it.  

2.  Make sure you used rolled oats.  Not instant, not steel cut.  If you aren't gluten free, you can just buy the big can of old fashioned oats.  I am gluten free, so I buy gluten free rolled oats. You do not have to grid the oats as the instructions suggest, but the oat cakes can be a little "rough" on the digestive system, so I highly recommend grinding at least half of them.  Don't let that scare you, just know that I am speaking from personal experience.  I use a coffee grinder for my oats, but any sort of food processor should work.  If you don't grind them, do yourself a favor and avoid any long hikes or road trips without bathroom access.  You've been warned...

You Will Need:
2 cups rolled oats (not instant, not steel cut)
1 cup egg whites
1/2 cup unsweetened applesauce
1 TBSP pumpkin pie seasoning- optional
1 dash of vanilla- optional
4 TBSP ground flax meal
2 TBSP raw local honey- optional
1/2 tsp salt
1/2 tsp baking powder

Directions:
In a coffee grinder or blender, grind 1 cup of the oats, salt and baking powder together until you get something resembling oat flour.  Mix together with the remaining ingredients in a large mixing bowl.  Heat a large skillet over medium heat.  Spray with cooking spray and spoon two heaping TBSP into the pan for each oat cake.  Cook a few minutes per side until golden brown.  Serve with your favorite pancake toppings.  Makes 8 oatcakes, serves 4.

Chocolate Better 'n Peanut Butter goes on everything!

21 Day Fix Conversion:

1 yellow, 3/4 red, 1/4 orange, 1/8 purple

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Spaghetti Squash Alfredo

Since becoming Paleo, I have updated this recipe to make it healthier and allow for vegan cheese substitutions.  It still tastes just as delicious! 

Every Tuesday and Thursday night, my friend Lauren comes over for dinner before we go to a bootcamp class together.  Actually, we try to get in a quick 5K before bootcamp, followed by another short walk after bootcamp, depending on our step total for the day.  We are a little step crazy.  All of the exercise means we usually burn enough calories for a pretty serious dinner.  Occasionally, we will have cheat meals, but usually we try to keep things pretty balanced.  Lauren and I both love cheese, and spaghetti but lately I felt like I should mix it up.  As usual, Pinterest came to the rescue and gave me this fabulous recipe for Spaghetti Squash Alfredo.  I followed this recipe for the most part, but I did make a few changes.

This is half  of a serving. 1 serving is half a squash.  

You Will Need:
1 spaghetti squash, cut in half with the seeds removed.
1 1/2 TBSP olive oil
1/2 cup milk (I prefer cashew milk)
1 diced shallot
8 oz ricotta cheese (or this vegan cheese recipe)
1/2 cup parmesan cheese
Salt and Pepper blend
1 clove minced garlic
Italian seasoning
1/2 cup Mozzarella cheese


Directions:
Drizzle the cut surface of the spaghetti squash with about 1/2 a Tbsp of olive oil.  Sprinkle well with salt and pepper, and place cut side down on a baking sheet.  Bake in a 375 degree oven for about 45 minutes.  The skins will start to turn brown, and you will be able to squeeze the squash, similar to a baked potato, when it is done.  Allow it to cool enough to handle, flip the squash halves cut side up and then using a fork, scrape the flesh to make "spaghetti".

While the squash is roasting, add the remaining olive oil in a large skillet over medium low heat.  Sauté the shallot until soft, and stir in the garlic and ricotta cheese.  Add the milk slowly to thin the cheese into a sauce and add salt, pepper, Italian seasoning to taste.  Spoon the sauce over the squash, and gently toss together.  Top the squash with the mozzarella cheese, and place under the broiler to brown.  Serves 2 hungry people.

Roasted Red Pepper Baked Ziti- Updated

Update: Since I made this a few years ago, I've had some more requests for the recipe.  I've tweaked it a little to make it healthier and added in the 21 Day Fix Conversions below.  

Hey everybody!  Things have been crazy busy lately.  My best friend got married this past weekend, so I finally have time to sit down and post all the yummy food I have been making lately.  My friends and I did another cook-a-thon 2 weeks ago, so today I have one of the dishes I made for our food co-op.  For those of you who may not know what I am talking about- basically we all split the cost of groceries and then we divide up all the food.  We are able to buy in bulk, and save a ton of money.  It ends up costing less than $1.50 a serving, and no one has to eat the same thing every day for a week.

Cheesy, sausagy goodness

In addition to being gluten free, one of my friends also has to watch her tomato intake.  So, when I wanted to make an Italian dish, I needed to come up with something that didn't have a tomato sauce.  Last time we did and Alfredo sauce, so I really wanted a red sauce this time.  Enter Roasted Red Peppers.  I'd like to say that I roasted fresh peppers, but that would be a lie.  That was my original plan, but I decided to take the easy way out.  By easy, I mean eliminating an unnecessary step in an already busy day of cooking.  I guess if the idea of eating roasted red peppers from a jar or salad bar makes you cringe, you could roast them yourself- but I didn't.  This recipe makes a double batch.  I would make it in two baking dishes, freeze one, and eat the other one now!

You Will Need:
2 jars Roasted Red Peppers in brine, drained (approx. 4 green containters)
2 packages Italian sausage (I used Turkey- 1 hot, 1 sweet) (approx. 8 red containers)
1 16 ounce container of part skim ricotta. (approx. 4 red containers)
2 eggs (1 red)
1 12 ounce package Tinkyada gluten free pasta (1 package dry = 12 yellow cooked)
8 ounces shredded Italian cheese (3 blue)
1/2 cup parmesan cheese (1.5 blue)
1 TBSP minced garlic
2 TBSP 21 Day Fix Mediterranean Blend (or Italian Seasoning)
Garlic powder, about 1 tsp- optional
Salt and Pepper to taste

Directions:
Bring a large pot of salted water to a boil and cook the pasta according to package directions.  Meanwhile, remove the sausage casings and brown the sausage in a large skillet until crumbly.  In a large bowl, combine the Ricotta cheese, parmesan cheese, Mediterranean seasoning, salt and pepper.  You will not need a lot of salt because of the parmesan cheese, but you should definitely taste the cheese mixture and add additional seasonings as necessary.  Add the eggs to the cheese mixture and stir to incorporate. Place the drained red peppers in a blender with the minced garlic.  Blend until smooth, adding water to reach the desired constancy (I didn't have to add any, but my blender is powered by Thor :).  You shouldn't need any extra salt in the sauce, but taste it just in case.

To Assemble: (Divide the ingredients between 2 baking dishes or use 1 giant pan)
Place a small amount of the roasted red pepper sauce on the bottom of a baking dish.  Spread 1/3 of the pasta in the pan.  Top with 1/3 of the sausage, 1/3 of the cheese mixture and a little more sauce.  Repeat the layers 2 more times, ending with the sauce and top with the mozzarella cheese.  Bake at 375 degrees for 20 minutes or until brown and bubbly. Serves 12

21 Day Fix Conversion: 1 yellow, approx. 1 red, 1/3 green*, 1/3 blue,

*To up the vegetable percentage, without any picky eaters knowing, you can add 1 pound steamed baby carrots to the red pepper sauce.  You may have to add a small amount of low sodium vegetable broth or water to the blender, but I promise no one will know you added carrots.  1 pound of carrots will add 1/3 of a serving of vegetables, taking the total green count to 2/3rds.

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Black Bean Brownies

I have been meaning to make black bean brownies for a long time.  Yesterday, my fitness instructor posted on her blog about going sugar free for 6 weeks.  With a challenge like that, I felt like I had to make them.  I scoured the internet for a better version of my old black bean brownies which used a box mix.  Not that those aren't delicious, but I am trying to be better about making things from scratch.  Not only is it cheaper, but I can make it healthier than the processed version.   I found one recipe on The Food Network and one at Chocolate Covered Katie.  They were both close to what I was looking for, but still needed to change a few things.  I was looking for a recipe that was gluten free, oil free, sugar free and egg free...but didn't have to be vegan (so I could use honey).  Also, part of the challenge was no chocolate (except unsweetened cocoa powder) so I had to replace the chocolate chips.  I ended up with these...

Super fudgy brownies!  Let them cool for a more "brownie" like texture.  

You Will Need:
1 can of black beans, rinsed well and drained
1/2 cup rolled oats (I might use more next time)
1/4 cocoa powder
1/4 raw honey (buy local!)
1/3 cup unsweetened apple sauce
1 1/2 tsp vanilla
1/2 tsp baking powder
1/4 tsp salt
1 package figs
Blender or food processor

Directions:
Put all of your ingredients in your blender and blend until smooth.  You may need to scrape down the sides and add water a little at a time, but try not to add more than 1/2 a cup max.  Your batter will be thick. The less water you add, the more brownie like they will be. Pour into a 9X9 baking dish that is either lined with parchment paper or sprayed with cooking spray.  Bake at 350 degrees for 20 minutes, until a toothpick comes out clean*.  Allow to cool for at least 30 minutes before devouring.  The texture is a cross between fudge and brownies, but they firm up the longer you let them cool. Enjoy!

* because I added a little too much water, mine took about 25 minutes.  They are done when you start to see little cracks on the surface.  

Spinach Spaghetti Pizza

I have become obsessed with the Pioneer Woman on The Food Network.  Unfortunately, we traded in our DVR cable box in an attempt to be more budget conscious.  So this means I just leave The Food Network on in the afternoon hoping to catch an episode.  The other day, I over heard this recipe on another program.  It looked pretty good, and I always love the idea of sneaking in more veggies but I felt like I could probably make it more "me", and the Spinach Spaghetti Pizza was born...

You Will Need:

1 bag of baby spinach (about 4 cups)

8 ounces of spaghetti

2 cups of tomato sauce 

1 box button mushrooms, diced

2 eggs

Turkey Pepperoni, about 30

1/2 cup grated parmesan cheese

1/2 cup Mozzarella cheese 

2 TBSP olive oil

4 TBSP milk

1 Tsp garlic powder

1 TBSP Italian seasoning

Salt and Pepper Blend (2 parts salt, 1 part pepper)

A large spring form pan

Directions:

In a large pot of salted, boiling water cook the pasta until al dente.  Meanwhile, chop or tear the spinach into bite size pieces and place in a large mixing bowl.  Drain the cooked pasta and add to the bowl of spinach.  Toss the spinach and pasta gently.  In the same pot you cooked the pasta in, add a small amount of olive oil and the diced mushrooms.  Cook until darkened and add a 1/2 tsp of the salt and pepper blend.  Add the mushrooms to the pasta and spinach mix along with a drizzle of olive oil and 1/4 cup of the parmesan cheese.  Gently toss and allow the spinach to wilt as the pasta cools.  

Once the pasta is cool, whisk together the milk, eggs, the parmesan cheese, garlic powder, Italian seasoning and 1/2 tsp of the salt and pepper blend.  Pour the liquid over the pasta mixture and toss well to coat.  Pour the mixture into a greased spring form pan.  Gently press the spaghetti and pasta mixture into the pan in one even layer.  This will be your crust, and you want it to cook evenly.  Cook for 15 minutes in a 350 oven just until the edges start to crisp and the crust is firm to the touch.  

Top the crust with the sauce, half of the mozzarella cheese, the pepperoni and the rest of the cheese.  Bake an additional 20 minutes, until the cheese melts and starts to brown.  Slice into 4 sections and serve with additional parmesan cheese if desired.  

Enjoy! 

21 Day Fix Conversion:

2 green, 1/4 red, 1 yellow, 1 blue

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Chicken Under a Blanket

I love chicken pot pie.  I hate making pie crust.  Granted, ever since my friend taught me how to do it, it isn't really that hard...but this recipe is so much easier.  I call it Chicken Under a Blanket because it is chicken pot pie filling under a blanket of yummy biscuit mix.  I have a big pan of it going right now in my oven and I can not wait to eat it later!

You Will Need:
1/2 cup Bisquick (I used the Gluten free version)
1/2 cup low fat milk
2 eggs
2 cups shredded chicken
2 cups mixed baby vegetables
2 TBSP butter
1 TBSP olive oil
3 TBSP flour (I used gluten free flour)
2 TBSP grainy brown mustard
1/2-1 box chicken stock
2 TBSP salt, 1 TBSP black pepper- blended and set aside
Cooking Spray

Directions:
In a large skillet melt the butter and olive oil.  Whisk in the flour until smooth.  Add the broth to the flour mixture, 1/2 a cup at a time, whisking in between, until you have a thick gravy.  You should not need all of the stock.  Add the brown mustard and whisk to incorporate.  Taste and add a 1/2 tsp of the salt and pepper blend if needed.  Taste again, add more as needed.  Chicken broth has salt, so don't skip the tasting step before adding more seasoning- especially if you used salted butter.  Add the chicken and vegitables and stir to combine.  Taste again...you get the idea.  Pour the chicken mixture in a large greased baking dish.

In a large measuring cup, combine the milk, Bisquick and eggs.  Stir well.  Pour the batter on top of the chicken mixture.  Without actually stirring, gently poke the chicken mixture so the biscuit batter can sink down a little bit into the pan.  Bake at 350 degrees for 45 minutes to an hour.  The batter should be set and brown.

This recipe is adapted from the Bisquick website for mini pot pies.  I have found them difficult to get out of the muffin pan and hard to store leftovers, so I prefer to bake mine in a large baking dish.  I also like the thicker biscuit topping.

Tortilla-less Tortilla Soup

This recipe is part of a Cook-a-thon my friends and I have started doing every two weeks.  We make mass quantities of food and split the cost of the ingredients.  So far, we have managed to keep things to $1 per serving.  We used a lot of canned/frozen ingredients- but you can substitute fresh.  Frozen just tends to be cheaper.  Pureed white beans are substituted for the thickening agent (the usual tortillas).  The recipe below makes at least 24 BIG servings, so you might want to make less- unless you like leftovers.

You Will Need:
3 cans of black beans, drained and rinsed
1 bag (about 3 cups) frozen corn
1 bag (about 3 cups) frozen mirepoix (celery, carrots, onions)
2 can white beans
3 cans Rotel
3 jars of your favorite salsa
1 whole cooked chicken, shredded, skin and bones removed
2 boxes of chicken stock
2-3 bell peppers, diced
Chili Powder, Salt, Pepper, Garlic, Cumin, Cajun Seasoning, red pepper- as desired
Cheese and guacamole (or avocado)- optional

Directions:
Place everything but the white beans and chicken stock in a large pot.  Puree the white beans with 1 cup of the chicken stock and add to the pot.  Add the puree to the mixture.  Simmer on the stove until warm.  Add chicken broth to reach your desired constancy.  Taste and add seasonings as needed.  This will depend on the salsa you used.  I added 2 TBSP of Chili powder, and Cajun Seasoning.  You will most likely need less garlic and cumin.  If you use low sodium chicken broth, you will probably need to add 1-2 tsp of salt and pepper.  Serve with cheese and guacamole.

That's what's for dinner!