Keto Bulletproof Pumpkin Spice Latte

Prep Time 1 minute
Total Time 1 minute
Servings 1
Calories 164 kcal
Ingredients
1 cup coffee hot, strong brewed
1/2 tbsp MCT oil or coconut oil
3/4 tsp pumpkin spice or combination nutmeg, cinnamon, ginger
1/2 tsp Sweetleaf Pumpkin Spice Stevia
2 tbsp coconut cream
Optional
1 tbsp ghee or butter
1 scoop collagen peptides
Instructions
Pour all ingredients into a high powered blender and blend on high just about 30 seconds to combine well and create froth.

Pour into a mug and top with sugar free whipped cream or dairy free sugar free whipped cream if desired!

Nutrition Facts
Keto Bulletproof Pumpkin Spice Latte
Amount Per Serving (1 cup)
Calories 164
Calories from Fat 153
% Daily Value*
Fat 17g
26%
Saturated Fat 15g
94%
Sodium 6mg
0%
Potassium 213mg
6%
Carbohydrates 2g
1%
Protein 1g
2%
Vitamin C 0.8mg
1%
Iron 0.9mg
5%
* Percent Daily Values are based on a 2000 calorie diet.

BLT EGG SANDWICH

288 Cals 21 Protein 21 Carbs 14.5 Fats
PREP TIME:
5 mins
COOK TIME:
10 mins
TOTAL TIME:
15 mins
YIELD:1
COURSE:Breakfast, Lunch
CUISINE:American
Breakfast BLT made with center cut bacon, lettuce, tomato and egg on whole wheat bread.
INGREDIENTS
3 slices center cut bacon, such as oscar mayer
1 large egg
2 slices light whole wheat bread, such as Arnold light (or gluten-free bread)
2 to 3 iceberg lettuce leaves
2 thin slices beefsteak tomatoes
1 tablespoon light mayo
INSTRUCTIONS
Heat a medium nonstick skillet over medium heat. Add the bacon and cook, 5 to 6 minutes, turning halfway until crisp. When cooked, set aside on a paper towel and wipe some of the fat, leaving a little to cook the egg. Crack the egg, cover and cook until the yolk is set.
Meanwhile, toast the bread. Assemble the sandwich by putting the mayo on the bottom, then the egg, then the lettuce, bacon and tomatoes. Cut in half and eat right away.
VIDEO
Serving: 1sandwich, Calories: 288kcal, Carbohydrates: 21g, Protein: 21g, Fat: 14.5g, Saturated Fat: 4g, Cholesterol: 193mg, Sodium: 681mg, Fiber: 6g, Sugar: 3gBlue Smart Points:6Green Smart Points:8Purple Smart Points:6Points +:8

BAKED CHICKEN CORDON BLEU

378 Cals 55 Protein 8 Carbs 10 Fats
PREP TIME:
10 mins
COOK TIME:
25 mins
TOTAL TIME:
35 mins
YIELD:6 SERVINGS
COURSE:Dinner
CUISINE:American
This healthy Chicken Cordon Bleu recipe is a family favorite! Stuffed with ham and cheese then breaded and baked in the oven or made in the air fryer.
INGREDIENTS
cooking spray
12 thin sliced, 36 oz total skinless boneless chicken breasts, 3 oz each
salt and fresh cracked pepper
1 large egg
2 large egg whites
1 tbsp water
1/2 cup seasoned breadcrumbs
1/4 cup grated parmesan cheese
5 oz 6 slices thinly sliced lean deli ham, sliced in half
6 slices 4.4 oz Sargento reduced fat Swiss cheese, cut in half
INSTRUCTIONS
Preheat oven to 450°F. Spray a large non-stick baking sheet with cooking spray.
Wash and dry the chicken cutlets; lightly pound the chicken to make thinner and lightly season with salt and black pepper.
Lay the chicken on a working surface and place a slice of ham on top of the chicken, then the cheese and roll, setting them aside seam side down.
In a medium bowl, whisk eggs and egg whites along with water to make an egg wash.
In another medium bowl, combine breadcrumbs and parmesan cheese.
Dip the chicken into the egg wash, then into the breadcrumbs.
Place chicken onto the baking sheet seem side down. Spray the top of the chicken with more cooking spray and bake about 25 minutes, or until until cooked.
Air Fryer Directions
Follow steps above 1 through 6.
Preheat the air fryer to 400F. Spray both sides of the chicken with oil. Cook, in two batches 12 minutes turning halfway.
VIDEO
Serving: 2pieces, Calories: 378kcal, Carbohydrates: 8g, Protein: 55g, Fat: 10g, Sodium: 813mg, Fiber: 0.5g, Sugar: 1gBlue Smart Points:3Green Smart Points:6Purple Smart Points:3Points +:8

How To Get The Perfect Golden Brown On Your Hot Cross Buns

How To Get The Perfect Golden Brown On Your Hot Cross Buns

Brush the dough with an egg wash

Use a pastry brush to use an even layer of egg wash

To get the perfect golden brown on your Hot Cross Bun cross buns, brush the dough with an egg wash earlier than baking.

An egg wash is a simple mixture of one egg beaten with a tablespoon of water.

Use a pastry brush to apply a fair layer of egg wash to the floor of the dough.

This will assist the buns to brown evenly and give them a shiny glaze.

Let the buns relaxation for 10 minutes

– Brush the dough with an egg wash, made by mixing one egg with a tablespoon of water.

– Let the buns rest for 10 minutes in a warm place, lined with a humid tea towel.

Bake the buns in a preheated oven

375 degrees Fahrenheit for 20-25 minutes, or till golden brown

• Bake the buns in a preheated oven, 375 degrees Fahrenheit for 20-25 minutes, or till golden brown.

Rotate the buns midway by way of baking

Preheat the oven to 375 degrees F (190 levels C). Line a baking sheet with parchment paper.

Place the buns on the ready baking sheet and bake for 15-20 minutes, or till golden brown. Rotate the buns midway through baking.

Check the buns for doneness

Insert a toothpick into the center of a bun; it ought to come out clean

To ensure the buns are cooked through, gently insert a skewer or toothpick into the center of 1 bun.

If the skewer comes out clean, or with just a few moist crumbs hooked up, the buns are cooked through.

Let the buns cool on a wire rack

This will help to prevent them from turning into soggy

Let the buns cool on a wire rack.

This will help to prevent them from becoming soggy.

Quick Keto Chicken Pho

Traditional Pho is a wonderfully lengthy process, involving the slow creation of a flavorful broth. Since most of us do not have time for that, this quick pho uses store bought broth and a clever spice trick to shortcut the process, thus making this a quick and easy weeknight dinner that has a fresh and zingy result. Although this recipe is made with chicken it would also be an amazing way to use up some of your leftover turkey. Just simmer the shredded turkey on the broth instead of cooking the chicken breasts.

Prep Time 15 minutes
Cook Time 30 minutes
Servings 4
Calories 154 kcal
Ingredients
1 tsp coriander seeds whole
2 whole star anise
1 stalk lemongrass cut into finger lengths and bruised
1 piece ginger thumb length, cut into pieces
4 cups chicken broth low-sodium
16 ounces chicken breasts
1 tsp fish sauce (optional)
1 packet shirataki noodles (rinse noodles as per package instructions)
1 cup bean sprouts
1/2 cup coriander (to garnish)
1 lime wedges, (to garnish)
Instructions

Place the coriander seeds, star anise, lemongrass and ginger pieces into a dry saucepan and heat over med-high heat until toasted and fragrant. This step supercharges the flavors and makes your broth incredibly deep and tasty.

Add the chicken broth and bring to a simmer.

Place the chicken breasts into the broth and poach for 15 minutes.

Remove chicken breasts and set aside for 10 minutes while the broth continues to simmer.

Shred the chicken and set aside.

Strain the broth and return it to the pot to stay hot, add the optional fish sauce now if desired.

Place the shredded chicken, shirataki noodles and bean sprouts on the bottom of your serving bowls.

Pour the broth over and garnish with coriander and wedges of lime.

This broth will keep in a covered container in the fridge for up to one week. It can also be portioned and frozen.

Recipe Notes

Net Carbs 3g

Nutrition Facts
Quick Keto Chicken Pho
Amount Per Serving (1 serving)
Calories 154
Calories from Fat 36
% Daily Value*
Fat 4g
6%
Saturated Fat 1g
6%
Cholesterol 73mg
24%
Sodium 994mg
43%
Potassium 663mg
19%
Carbohydrates 4g
1%
Fiber 1g
4%
Sugar 1g
1%
Protein 26g
52%
Vitamin A 34IU
1%
Vitamin C 26mg
32%
Calcium 29mg
3%
Iron 1mg
6%
* Percent Daily Values are based on a 2000 calorie diet.

PUMPKIN SPICE COOKIES WITH CHOCOLATE GLAZE

82 Cals 1.5 Protein 16.4 Carbs 2 Fats
PREP TIME:
25 mins
COOK TIME:
15 mins
TOTAL TIME:
40 mins
YIELD:32 SERVINGS
COURSE:Dessert
CUISINE:American
Low-fat pumpkin spice cookies have a cake ball quality to them, drizzled with a chocolate glaze, they are seriously good!
INGREDIENTS
4 oz 1/3 less fat cream cheese, softened
2 tbsp unsalted butter, softened
3/4 cup brown sugar, packed
1/4 cup sugar
1 egg
1/2 cup pumpkin puree, canned is fine
1/4 cup 1% buttermilk
1/2 tsp vanilla extract
1 3/4 cup all purpose flour
1/2 tsp pumpkin spice
1/2 tsp baking soda
1/2 tsp salt
1/4 tsp baking powder
For the chocolate glaze:
1/4 cup confectioners” sugar
1/2 tbsp unsweetened cocoa powder
1/2 tbsp 1% milk
1/8 tsp vanilla extract
pinch of salt
INSTRUCTIONS
Preheat oven to 350°.
Line baking sheet with silicone mat.
In a medium bowl, beat cream cheese, butter and sugars together until light and fluffy.
Add egg; beat well.
Mix in pumpkin, buttermilk and vanilla.
In another bowl combine flour, spice, baking soda, salt and baking powder; gradually add to pumpkin mixture; mix well.
Drop by rounded tablespoonfuls, 2 inches apart onto silicone lined baking sheets.
Bake 12 – 14 minutes or until golden. Remove to wire rack to cool.
For the glaze:
Whisk the confectioners’ sugar, cocoa powder, milk, vanilla and salt in a bowl.
Place in a piping bag or a zip lock bag with the point cut off and drizzle onto the cookies.
Serving: 1cookie, Calories: 82kcal, Carbohydrates: 16.4g, Protein: 1.5g, Fat: 2g, Saturated Fat: 0.5g, Cholesterol: 9.5mg, Sodium: 57.1mg, Fiber: 0.2g, Sugar: 9.8gBlue Smart Points:3Green Smart Points:3Purple Smart Points:3Points +:4

Raspberry Chia Coconut Froyo

A fruity and refreshing sugar free frozen yoghurt: Crown your meal with a Raspberry Chia Coconut Froyo.
Cook Time
12 mins
Total Time
12 mins
Course
Dessert
Cuisine
British
Servings
4
Calories
220 kcal

INGREDIENTS

1x
2x
3x
▢
300 g coconut yoghurt plain (you could also use full fat coconut milk out of a can)
▢
300 g raspberries frozen
▢
4 tbsp chia seeds
▢
2 tbsp powdered erythritol (So Nourished) or sweetener of choice
INSTRUCTIONS

Stir the chia seeds into the coconut yoghurt and wait 10 minutes until they have absorbed some of the liquid
Add the frozen raspberries and sweetener and blend until combined
Serve straight away
NUTRITION
Calories: 220kcal
Protein: 5.4g
Fat: 18g
Fiber: 10g

Spicy Molasses Cookies: [Gluten Free, Refined Sugar-Free]

Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 30
Calories 71 kcal
Ingredients
1/2 cup butter softened
2 teaspoons liquid cinnamon or vanilla stevia
1 egg
1/2 teaspoon vanilla extract
1 1/4 cup gluten free flour
1 teaspoon cream of tartar
1/2 teaspoon gluten free baking soda
1/8 teaspoon salt
1 teaspoons ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon ground ginger
2 tablespoons molasses
optional: 1/2 cup Enjoy Life chocolate chips
optional coating: 1 1/2 teaspoon ground cinnamon 2 tablespoons sucanat
Instructions
Preheat oven to 350 degrees.
In a stand mixer beat butter, stevia, egg and vanilla extract on medium speed 3 for about 2-3 minutes.
Mix in flour, cream of tartar, baking soda and salt until blended.
Add in cinnamon, nutmeg, ginger and molasses scraping down the sides of the bowl between mixing as needed.
Stir in optional chocolate chips if using.
Chill for about 30 minutes in refrigerator if the batter is too soft to roll into balls.
Roll into 1 inch balls and place on a parchment lined baking sheet.
If using coating, mix ingredients together in a small bowl and roll each ball in coating.
Bake 8-10 minutes.
Cool for a minute on pan then remove to a wire rack to finish cooling.
Recipe Notes

Weight Watchers PointsPlus: 2*

Nutrition Facts
Spicy Molasses Cookies: [Gluten Free, Refined Sugar-Free]
Amount Per Serving (1 g)
Calories 71
Calories from Fat 45
% Daily Value*
Fat 5g
8%
Cholesterol 15mg
5%
Sodium 57mg
2%
Carbohydrates 7g
2%
Fiber 1g
4%
Sugar 3g
3%
Protein 1g
2%
* Percent Daily Values are based on a 2000 calorie diet.

Fish Pie with Cauliflower Mash (Low Carb)

Prep Time
20 mins
Cook Time
40 mins
Total Time
1 hr
Course
Main Course
Cuisine
British
Servings
6
Calories
491 kcal

INGREDIENTS

1x
2x
3x
For the filling
▢
1 onion chopped
▢
2 garlic cloves chopped
▢
1 cup (250ml) dry white wine
▢
1 cup (250ml) double/heavy cream
▢
▢
▢
handful of fresh parsley and chives chopped
▢
800 g hake and/or cod fillets
For the cauliflower mash
▢
1 very large or 2 smaller cauliflower heads
▢
3 tbsp melted butter
▢
1/2 cup (125ml) soured cream or cream cheese
▢
▢
1 tbsp chopped chives
▢
▢
salt to taste
INSTRUCTIONS

Preheat oven to 200 Celsius/390 Fahrenheit
Add the white wine and reduce by half.
Add the courgettes, cream, lemon zest and herbs and simmer for 5 minutes.
Season with salt.
Put the fish fillets in a casserole dish and pour over the sauce.
Spread the cauliflower mash on top and run a fork over the top to make lines.
Bake for 40 minutes or until the top is browned
Sprinkle with some fresh parsley and serve
You can use a mix of white fish or even salmon and add prawns. All work well. Adding celery and fennel to the sauce taste good, too.
Don”t miss out on the lemon zest. It really makes the recipe!!
If you do not want to use wine, substitute with a good quality fish stock
NUTRITION
Calories: 491kcal
Protein: 33.7g
Fat: 33.1g
Cholesterol: 143mg
Sodium: 123mg
Potassium: 650mg
Fiber: 1.6g
Sugar: 4.5g

SHRIMP SCAMPI TACOS WITH CAESAR SALAD SLAW

307 Cals 27 Protein 27 Carbs 9.5 Fats
PREP TIME:
5 mins
COOK TIME:
15 mins
TOTAL TIME:
20 mins
YIELD:4 SERVINGS
COURSE:Dinner
CUISINE:American
A unique twist on a shrimp taco – shrimp sauteed with butter and lemon juice topped with Caesar salad slaw, so fresh and light and takes less than 20 minutes to make!
INGREDIENTS
5 tablespoons Skinny Creamy Caesar Dressing, divided (recipe follows)
1 tbsp unsalted butter
1 tsp extra-virgin olive oil
2 garlic cloves, minced
1 pound peeled and deveined jumbo shrimp, tails removed
1/4 teaspoon kosher salt
Freshly ground black pepper, to taste
Pinch red pepper flakes
Juice from ½ a lemon
2 tbsp chopped fresh Italian parsley
8 corn tortillas
8 romaine lettuce leaves, thinly sliced
2 ½ tablespoons freshly grated Parmesan cheese
2 scallions, chopped
For the Skinny Creamy Caesar Dressing*:
1/3 cup freshly grated Parmesan cheese
Juice from 1 lemon
1 small garlic clove
½ tablespoon Dijon mustard
2 anchovy filets
1 tablespoon extra-virgin olive oil
5 tablespoons 0% fat Greek yogurt
1/8 teaspoon kosher salt
Freshly ground black pepper, to taste
INSTRUCTIONS
In a small blender or food processor, combine dressing ingredients.  Process until smooth, adding a little water, if necessary, for thinner consistency. Set aside.
Add butter and oil to a large skillet over medium heat.  When butter is melted, add garlic and sauté 30 seconds.  Add shrimp and season with 1/8 teaspoon salt and pepper. Cook 2 minutes, flip, then add another 1/8 teaspoon salt and pepper. Cook an additional 2 minutes or until shrimp are opaque and cooked through.  Remove from heat and add red pepper (if using), lemon juice, and parsley.  Toss to evenly coat.
Meanwhile, heat tortillas according to package directions. In a medium bowl, toss lettuce with 2 tablespoons Caesar dressing.
Divide tortillas and shrimp evenly among 4 plates.  Spoon pan sauce over shrimp, top each with freshly grated parmesan, scallions, and Caesar slaw.  Divide remaining 3 tablespoons of dressing evenly over tacos.
NOTES
*Makes about ¾ cup.  You will only need 5 tablespoons for this recipe.  Refrigerate remaining dressing in an airtight container for up to a week.
Serving: 2tacos, Calories: 307kcal, Carbohydrates: 27g, Protein: 27g, Fat: 9.5g, Cholesterol: 150mg, Sodium: 566mg, Fiber: 4.5g, Sugar: 2gBlue Smart Points:6Green Smart Points:10Purple Smart Points:6Points +:10