Miniature Crab Cakes with a Spicy Dijon Sauce

These crab cakes are so versatile you can use

them as a party appetizer or as a main course!

We love them served over top of mixed greens with a

selection of fresh vegetables added.

 

Ingredients:

• large egg beaten
• 1/2 cup yellow onion diced small
• 1/2 cup celery diced small
• 1/2 cup red pepper diced small
• 1 Tablespoon capers (drained)
• 1 teaspoon Worcestershire sauce
• 1 Tablespoon olive oil
• 1 Tablespoon minced garlic
• 1 can crab meat (6 oz)
• 1/4 cup panko bread crumbs
• 1/4 cup Greek yogurt
• 1 Tablespoon Dijon mustard
• 1/2 Tablespoon Greek seasoning

 

Sauce Ingredients:

• 1/2 cup Greek yogurt
• Tablespoon Dijon mustard
• teaspoon of Sriracha sauce

 

Combine all sauce ingredients together and use as a topping for the crab cakes.

 

Directions:

 

1.) Preheat oven to 375 degrees. Spray a mini muffin pan with non stick cooking spray and set aside.

 

2.) In a skillet, heat oil, celery, onion, red pepper, garlic, Worcestershire sauce, capers and Greek seasoning over medium high heat. Cook for 12 minutes or until all vegetables are soft.

 

3.) In a medium sized bowl break up the crab meat into small pieces. Combine with panko, Dijon mustard, Greek yogurt, and the egg. Mix well.

 

4.) Portion the crab meat mixture into the muffin tin. Bake for 18 minutes or until lightly golden brown.

 

5.) Top with sauce and serve as an appetizer or over mixed greens.

Pumpkin Pancakes

Pumpkin pancakes that are healthy?  Oh yes! 

Only 128 calories per large pancake.  Enjoy without guilt!

 

 

Ingredients:

• 1.5 cups whole wheat flour
• 1.5 cups almond milk
• 1 large egg
• 1/2 can of pumpkin
• 1/4 tsp. salt
• 1 tsp. baking soda
• 1/4 tsp. cinnamon
• 1/4 tsp. nutmeg
• 1/4 tsp. powdered ginger
• 2 packets Stevia
• 2 tsp. brown sugar

 

Directions:

 

1.) Combine all ingredients.

2.) Spray a skillet or griddle with non stick cooking spray and cook pancakes over medium high heat.

3.) Makes 7 large pancakes or 14 small.

 

 

Cranberry Apple Crisp

This simple dessert is one part tart and one part sweet, which equals 100% delicious!

Ingredients:

• 5 cups peeled and sliced apples
• 1 cup cranberries
• 2 packets of Stevia
• 1/2 cup rolled oats
• 1/3 cup brown sugar
• 3 Tablespoons whole wheat flour
• 1/2 teaspoon cinnamon
• 1.5 Tablespoons butter

Directions:

1.) Preheat oven to 375 degrees.

2.) In a bowl combine apples, cranberries and Stevia.

3.) Spray a baking dish and put fruit mixture into the dish.

4.) In a small bowl combine the oats, flour, brown sugar and cinnamon.  Cut in butter until crumbly.  Sprinkle evenly over the fruit mixture.

4.) Bake for 30 minutes or until apples are tender.

BBQ Lentil "Meat" Loaf and Mashed Cauliflower "Potatoes"

Try out a healthy alternative on your favorite comfort food.  

Faux meatloaf and mashed potatoes!

BBQ Sauce from Scratch

Ingredients:

• 3 red bell peppers diced
• 1/2 cup molasses
• 1/4 cup brown sugar
• 1/4 cup vinegar
• 1 tsp basil

Directions:

1.) Saute red peppers in a skillet until very soft.

2.) Add all remaining ingredients and cook for several minutes.

3.) Blend in a blender or food processor until well blended.

BBQ Lentil Loaf

Ingredients:

• 2 Tablespoon ground flax seeds
• 6 Tablespoons boiling water
• 1 Tablespoon olive oil
• onion diced
• 1 Tablespoon minced garlic
• 2 eggs
• 2 cups spinach chopped
• 1 Tablespoon thyme
• 3/4 cup BBQ sauce
• 2 cups cooked lentils
• 1 cup rolled oats
• 1/2 cup whole wheat flour

Directions:

1.) Preheat the oven to 375 degrees.

2.) Add flax seeds to the boiling water and stir.  Set aside to allow it to thicken.

3.) Combine olive oil, garlic and onion in a saucepan over medium heat and cook until tender.

4.) Add in thyme and spinach and cook until wilted.  Add 1/2 cup of the BBQ sauce and stir to combine.  Remove from heat.

5.) Blend 1.5 cups of the cooked lentils and 1/2 cup of the oats in a food processor or blender until smooth. In a large bowl combine the blended lentil mix with the remaining lentils and oats, the flax seed, eggs, flour and spinach mixture.  Stir well.

6.) Spray a 9" x 5" loaf pan with non stick cooking spray and put the mixture into the pan.  Press it down with your hands.  Brush with remaining 1/4 cup of BBQ sauce.

7.) Bake uncovered for 35 minutes.  Enjoy!

Mashed Cauliflower

Ingredients:

• Medium sized head of cauliflower chopped up
• 4 cloves of minced garlic
• 1 cup almond milk
• 1 Tablespoon lemon juice
• 2 teaspoons EVOO
• 1 teaspoon butter
• black pepper
• fresh chives

Directions:

1.) Microwave cauliflower with 1/4 cup water until very soft.

2.) Add garlic, milk, EVOO, butter and pepper to a food processor or blender and process until smooth.  Garnish with chives.

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Mexican Feast!

Veggie Taco, Mexican Quinoa and Peach Guacamole...Oh My!

 

This trio packs a flavor punch with a tiny amount

of spice to satisfy your wild side.

 

 

Taco Seasoning from Scratch

Ingredients:

• 1 Tablespoon chili powder                 
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1/4 teaspoon crushed red pepper flakes
• 1/4 teaspoon dried oregano
• 1/2 teaspoon paprika
• 1 1/2 teaspoon cumin
• 1 teaspoon sea salt
• 1 teaspoon black pepper

Directions:

 

1.) Combine all ingredients and store in an air tight container. 

Approximately 1 Tablespoon is a serving for a skillet of taco meat.

 

 

Veggie Tacos

 

Ingredients:

• 1 bag of veggie crumbles (any brand)
• 1 Tablespoon of the taco seasoning
• 2/3 cup water
• tortillas ( I use low carb)
• diced tomatoes
• diced green onions
• shredded cheese (I use low fat)
• sour cream ( I use low fat)
• spinach

Directions:

 

1.) Combine veggie crumbles, water and taco seasoning in a skillet.  Bring to a boil and then reduce heat to a simmer.  Cook until all liquid is absorbed.

 

2.) Assemble the taco to your personal taste.

 Peach Guacamole

 Ingredients:

• 3 avocadoes smashed in a bowl
• 1 peach sliced and diced (fresh, frozen or no sugar added canned)
• 1/4 cup cilantro
• 1/3 cup green onions
• 1 teaspoon lime zest
• 1/2 cup diced tomatoes
• juice from 1/2 of a lime
• 1 teaspoon cumin
• 1/2 teaspoon garlic powder
• 1/8 teaspoon cayenne pepper

Directions:

 

1.) Combine avocadoes, peaches, tomatoes, onions, cilantro and green onions in a medium sized bowl. 

2.) Combine remaining ingredients in a small bowl and mix with the avocado mixture.  Chill and enjoy!

 

Mexican Quinoa

Ingredients:

• 1 cup uncooked quinoa
• 1 1/4 cups vegetable broth
• 1 can black beans drained and rinsed (low sodium)
• 1 can diced tomatoes with juices (low sodium)
• 1 cup frozen or fresh corn kernels
• 1/3 cup chopped fresh cilantro
• 1/4 of a lime, juiced
• 2 tsp. olive oil
• 1 Tablespoon minced garlic
• 3 jalapenos seeded and finely chopped
 

 

 Directions:

1.) Heat oil in a large saucepan over medium high heat and cook garlic and jalapenos until soft.

2.) Add all ingredients except for the cilantro and lime.  Bring to a boil.  Reduce heat and simmer for 25 minutes or until the liquid is absorbed.

3.) Remove from heat and add lime juice and cilantro.

 

Citrus Salmon ~ Balsamic Asparagus ~ Oven Roasted Red Potatoes

Citrus Salmon 

Ingredients:

• 3 pieces of salmon
• 1 large orange
• 1 Tablespoon olive oil
• 1 Tablespoon minced garlic
• 1/2 Tablespoon powdered ginger
• 1 teaspoon black pepper

Directions:

1.) Preheat oven to 375 degrees.

2.) Slice 1/3 of the orange into slices, and set aside.  Squeeze the juice out of the other 2/3 of the orange into a bowl.

3.) Blend juice, spices and oil into a bowl.

4.) Lay individual salmon fillets on pieces of foil.  Brush marinade onto the salmon and top with an orange slice.  Wrap up salmon into foil packets and put into a baking dish.

5.) Bake for approximately 20 minutes or until cooked through.  

Balsamic Asparagus

Ingredients:

• One bunch of asparagus
• 1 Tablespoon olive oil
• 1 Tablespoon minced garlic
• 2 Tablespoons balsamic vinegar

Directions:

1.) Spray pan with non stick cooking spray.  Lay asparagus in single layer on pan and brush with olive oil.

2.) Brush with balsamic vinegar and sprinkle with garlic.

3.) Bake for six minutes in a preheated 375 degree oven.

Oven Roasted Red Potatoes

Ingredients:

• 1/2 onion sliced in pieces
• 3 cups red potatoes sliced
• 1 Tablespoon olive oil
• 1 teaspoon black pepper
• 1 teaspoon garlic salt
• 1 Tablespoon Italian herbs

Directions:

1.) Place all ingredients in a gallon plastic bag and shake to coat the vegetables.

2.) Place on a baking sheet and cook for 30 minutes in a 375 degree oven, flipping vegetables over at 20 minutes.  Bake until potatoes are browned.

Quinoa with Sauteed Fall Vegetables

Quinoa with Sauteed Fall Vegetables

This flavorful side dish goes perfectly with the 

Coconut Ginger Panko Crusted Tilapia.  

Make both for a truly enjoyable fall meal.

Ingredients:

• 1 cup uncooked quinoa
• 2 cups water
• 1 large yellow squash sliced
• 1/2 cup green onions diced
• 1 1/2 cups green beans with ends trimmed off
• 1/4 cup balsamic vinegar
• 1 Tablespoon olive oil
• 1 Tablespoon garlic minced
• 1/8 cup fresh basil leaves cut up
• 1/4 cup Parmesan cheese

Directions:

1.) Combine quinoa and water in a pot and bring to a boil.  Boil for 5 minutes and reduce heat to a simmer for 15 minutes or until all water is absorbed.  Fluff with a fork.

2.) In a skillet combine the vegetables, garlic, olive oil and balsamic vinegar.  Saute over medium high heat until vegetables begin to lightly brown.

3.) Combine vegetables and quinoa in a bowl and add cheese and basil.  Flavor with additional balsamic as needed.  Enjoy!

Coconut Panko Crusted Tilapia

Coconut Panko Crusted Tilapia

 

This light, flaky fish is paired well with a quinoa side
and fresh fall vegetables.  The coconut is subtle and flavorful and
makes a delightful, healthy and easy to cook dish.

Ingredients:

• Four tilapia filets
• 1 cup panko crumbs
• 1 can coconut milk
• 1 Tablespoon olive oil
• 1 teaspoon dry mustard
• 1/2 Tablespoon nutmeg
• 1 Tablespoon ginger powder
• 1 Tablespoon paprika
• 1/2 teaspoon red pepper flakes

 

 

 

Directions:

 

1.) Preheat oven to 375 degrees.

2.) In a large glass or ceramic baking dish pour the coconut milk and spread evenly.

3.) In a bowl combine the panko and all of the spices.

4.) Place the tilapia in the coconut milk and coat both sides, then roll the tilapia in the panko mixture, coating both sides. 

5.) Heat the oil in a skillet on the stove over medium high heat. 

6.) Cook the tilapia in the skillet until both sides are golden brown and then place the fish into the baking dish.

7.) Bake for 10-12 minutes or until the fish is golden brown and cooked through the middle.  Enjoy!

 

 

 

 

 

Spicy Shrimp and Corn Chowder

Spicy Shrimp and Corn Chowder

Another comforting chowder for fall.  Pair it with the almost sliced potatoes 

for a perfect chilly weather combo.

Ingredients:

• 2 cups vegetable stock
• 3 cups corn
• cup of shrimp
• 1/2 cup of fat free half and half
• cup of onions
• 1 Tablespoon olive oil
• teaspoon crushed red pepper
• Tablespoon minced garlic
• Tablespoon paprika
• 1/2 teaspoon black pepper
• basil leaves to garnish

Directions:

1.) Cook shrimp in olive oil over medium high heat until lightly browned.  Then remove shrimp and set aside.

2.) In the same skillet saute the onions until soft and fragrant.  Add the spices and garlic and saute for several minutes.

3.) Add the corn and saute until lightly browned.

4.) Pour mixture into a large soup pot and add the vegetable stock and cream.  Cook over medium high heat until hot.

5.) Remove half of the mixture and put into a blender.  Blend the mixture and then add it back to the pot.

6.) Garnish with basil.  Enjoy!

Almost Sliced Baked Potato

Almost Sliced Baked Potato

This baked potato can't decide whether to be a baked potato or sliced oven fries... so why not be both?!

Ingredients:

Potatoes

Olive Oil

Garlic

Italian Seasoning

Black Pepper

Directions:

1.) Preheat oven to 450 degrees.

2.) Slice potatoes almost all the way through in thick "chips" across the whole potato.

3.) Brush with olive oil.

4.) Insert garlic between the slices.

5.) Sprinkle with seasoning to taste.

6.) Bake on a pan for 40 minutes or until potato is fully cooked and crispy.  Enjoy!

Crab and Broccoli Cheese Chowder

Crab and Broccoli Cheese Chowder

 

Only 285 calories per serving in this delicious pot of chowder! 

Chock full of protein, fresh veggiesand tastes just as

good the next day as a reheated lunchtime treat!

 

 

Ingredients:

• 1 cup almond milk
• 1 package crab meat
• 1 cup low fat mozzarella cheese
• 1 cup low fat sharp cheddar cheese
• 1/2 package no fat cream cheese
• 1/2 cup corn starch
• 1 cup water
• 3 cups broccoli florets
• 1 1/2 Tablespoons olive oil
• 2 Tablespoons minced garlic
• 1 medium red onion diced
• box of vegetable broth

 

Directions:

 

1.) In a large soup pot combine olive oil, garlic and onions and cook over medium-high heat until onions are soft and fragrant.

 

2.) Add broccoli and cook for a couple of minutes.

 

3.) Add vegetable broth and bring to a boil.  Reduce heat and simmer for 15 minutes.

 

4.) Add the three kinds of cheese and milk, and stir until cheese is melted.

 

5.) In a separate bowl mix the cornstarch and water.  Add to the soup and stir.

 

6.) Add crab meat and bring back to a boil, stirring continuously.  Reduce heat, allow to thicken and enjoy!

 

 

Yields six large servings.

Calories 273
Fat  11.9 grams
Carbs 25 grams
Fiber 2.1 grams
Sugar 6.1 grams
Protein 17.2 grams

 

Tomato Basil Parmesan Soup

Tomato Basil Parmesan Soup

 

This soup isn't just good, it's g-r-r-r-r-r-r-reat!  I dare you to eat just one bowl of this flavorful vegetarian delight.  This will be added to your favorite's list after one bite.  Enjoy!

 

Ingredients:

• Container of vegetable broth
• 3 cups of tomatoes diced
• 1 medium onion diced
• 1 cup of carrots diced
• 2 Tablespoons olive oil
• 1/2 teaspoon black pepper
• 1/2 Tablespoon bay leaves
• 1/2 Tablespoon oregano
• 1 Tablespoon basil
• 1/2 cup flour
• 1 cup Parmesan cheese shredded
• 4 Tablespoons butter
• 2 cups fat free half & half

 

 

Directions:

 

1.) Combine oil, onions and carrots in a skillet and cook over medium-high heat until onions are soft and fragrant.

 

2.) In a large soup pot combine carrot and onion mixture with tomatoes, basil, oregano, bay leaves and vegetable broth.  Bring to a boil and then cover and simmer for 20 minutes or until carrots are soft.

 

3.) While soup is simmering prepare a roux in a separate skillet.  Melt butter over low heat and then add flour.  Mix the mixture until well blended.  Add a ladle full of soup broth to the flour mixture and stir until creamy.  Repeat 3 more times. 

 

4.) Add flour mixture to the soup pot and stir until combined.  Increase heat to medium-high.

 

5.) Warm half & half in the microwave and add to the soup, stir to combine.

 

6.) Add cheese and pepper, stir to combine and melt.  Turn heat to low and heat for an additional 20 minutes.  Enjoy!

 

 

 

 

Roasted Cauliflower Soup

Roasted Cauliflower Soup

 

This soup is so delicious that even a non-cauliflower lover will fall in love!  Chilly weather is creeping on us and soup warms the belly and the soul.  Enjoy!

 

 

Ingredients:

• Small head of cauliflower
• 8 oz block of aged cheddar cheese (then shred it)
• container of vegetable broth (4 cups)
• 1 medium onion diced
• 1 cup fat free half and half
• 2 Tablespoons minced garlic
• 1 Tablespoon fresh Thyme
• 2 Tablespoons olive oil
• 1/2 Tablespoon black pepper

 

 

Directions:

 

1.) Preheat the oven to 400 degrees.

 

2.) Toss the cauliflower in half of the oil with half of the black pepper.

 

3.) Spread cauliflower on a baking sheet and bake for 20 minutes or until lightly browned.

 

4.) Put the remaining oil in a skillet and saute onions, garlic and thyme over medium-high heat until soft and fragrant.

 

5.) In a large soup pot combine the vegetable broth, cauliflower and onions and heat to boiling, then reduce heat to a simmer, cover and cook for 20 minutes.

 

6.) Pour soup into a blender and blend until smooth.

 

7.) Pour back into soup pot and add cheese and half and half, cook over medium-high heat until cheese is melted.  Enjoy!