SLOW COOKER SPLIT PEA SOUP WITH HAM HOCK

325 Cals 24 Protein 54 Carbs 2.5 Fats
PREP TIME:
5 mins
COOK TIME:
10 hrs
TOTAL TIME:
10 hrs
YIELD:6 SERVINGS
COURSE:Dinner
CUISINE:American
Making Split Pea Soup in the Slow Cooker is so easy and perfect for busy weeknight meals. It”s also freezer friendly, so you can make a batch and freeze the leftovers for another night.
INGREDIENTS
16 oz bag of dried split peas
1 teaspoon olive oil
1 medium chopped onion
2 – 3 cloves of garlic, chopped
2 large carrots, chopped
1 smoked ham hock, about 11 ounces (assuming 4 ounces meat removing bone and skin)
6 cups chicken broth
black pepper, to taste
INSTRUCTIONS
Wash and drain the peas in a colander.
In a small skillet, saute onions and garlic in oil over medium heat until soft, about 3 minutes.
Transfer to the slow cooker and add peas, carrots, ham hock and chicken broth, cover and cook on LOW 10 hours, until the peas are tender.
Remove ham hock and season with black pepper.
Discard the skin of the ham hock and shred the pork off the bone, add back to the soup.
VIDEO
Serving: 11/3 cups, Calories: 325kcal, Carbohydrates: 54g, Protein: 24g, Fat: 2.5g, Saturated Fat: 2.5g, Cholesterol: 10mg, Sodium: 729.5mg, Fiber: 20g, Sugar: 9gBlue Smart Points:2Green Smart Points:2Purple Smart Points:2Points +:7

Low Carb Chocolate Avocado Ice Cream (No Churn)

Enjoy this rich and creamy chocolate avocado ice cream as a sugar free, low carb and keto treat. And feel that satisfaction of hiding a vegetable in a dessert!
Prep Time
3 mins
chill time
4 hrs
Total Time
4 hrs 3 mins
Course
Dessert
Cuisine
British
Servings
5
Calories
323 kcal

INGREDIENTS

1x
2x
3x
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2 avocados ripe and stoned
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45 g/ 1/2 cup cacao powder
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175 ml/ 3/4 cup heavy/double cream
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175 ml/ 3/4 cup coconut milk from a can
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60 g/ 1/2 cup powdered sweetener
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optional: cocoa nibs
INSTRUCTIONS

Place all ingredients in a food processor or mix with a hand blender until smooth.
Check and adjust sweetener if necessary.
Stir in the cocoa nibs, if using.
Place in a container lined with baking paper. Cover and freeze for 4-6 hours. If frozen overnight, you”ll have to let the ice-cream defrost for 20 minutes before attempting to scoop.
NUTRITION
Serving: 134g
Calories: 323kcal
Protein: 3.9g
Fat: 32g
Cholesterol: 41mg
Sodium: 21mg
Potassium: 613mg
Fiber: 7.4g
Sugar: 1.5g

WATERMELON ON A STICK

86 Cals 1 Protein 21 Carbs Fats
PREP TIME:
15 mins
TOTAL TIME:
15 mins
COURSE:Snack
CUISINE:American
Watermelon on a stick, isn”t that the coolest idea? No cooking required for this one! Sometimes it’s the simplest things that make the best desserts.
INGREDIENTS
fresh watermelon, sliced about 1-inch thick
You will need:
posicle sticks
sharp knife
INSTRUCTIONS
Cut watermelon into pizza shaped wedges.
Insert a knife into the center of the rind and push the stick into the hole.
Enjoy and stay cool!
Serving: 1wedge, Calories: 86kcal, Carbohydrates: 21g, Protein: 1g, Sodium: 2mg, Fiber: 0.5g, Sugar: 18gBlue Smart Points:0Points +:0

GROUND TURKEY WITH POTATOES AND SPRING PEAS

209 Cals 21 Protein 17 Carbs 7 Fats
TOTAL TIME:
30 mins
YIELD:5 SERVINGS
COURSE:Dinner
CUISINE:American
Spring peas, ground turkey, cumin, cilantro and potatoes come together to create this quick comforting weeknight dish.
INGREDIENTS
1 medium tomato
3 cloves garlic
1/4 cup fresh cilantro
20 oz 93% lean ground turkey
4 medium scallions, chopped
1 cup fresh peas
1 potato, peeled and diced into 1 inch cubes
8 oz can tomato sauce
3/4 cup water
1/2 tsp cumin, or to taste
salt, to taste
1 bay leaf
INSTRUCTIONS
In a mini food processor or you can chop by hand finely chop tomato, garlic and cilantro.
In a large skillet, brown turkey and season with salt and cumin to taste.
When meat is browned and cooked through add scallions, chopped tomato mixture, peas, potato, tomato sauce, water, cumin, salt and bay leaf.
Cover and simmer over medium-low heat until potatoes are cooked through, about 25 minutes stirring occasionally.
Add more water if needed. Remove bay leaf and serve over rice.
Serving: 1cup, Calories: 209kcal, Carbohydrates: 17g, Protein: 21g, Fat: 7g, Sodium: 331.5mg, Fiber: 3.5g, Sugar: 1.5gBlue Smart Points:5Green Smart Points:6Purple Smart Points:3Points +:5

TEX-MEX MIGAS

326 Cals 17 Protein 22.5 Carbs 19 Fats
PREP TIME:
10 mins
COOK TIME:
10 mins
TOTAL TIME:
20 mins
YIELD:4 SERVINGS
COURSE:Breakfast, Brunch, Lunch
CUISINE:Mexican
Migas is a popular Tex Mex egg dish made with chopped corn tortillas, cheese, tomatoes, jalapeños, and onions. I serve it plated with tortillas on the side, but they can also be wrapped in a tortilla, taco style.
INGREDIENTS
1/3 cup diced onion
1/2 vine tomato, seeded and diced
1 jalapeño, half diced, half sliced thin for garnish
3 tablespoons chopped cilantro, plus more for garnish
2 corn tortillas
2 teaspoons olive oil
1/2 teaspoon kosher salt and black pepper, to taste
8 large eggs
To serve:
4 corn tortillas
1/4 cup crumbled queso fresco
4 ounces avocado, sliced
hot sauce or salsa, for serving
INSTRUCTIONS
One at a time, place all 6 of the tortillas directly over the flame of the burner over medium heat 20 to 30 seconds per side, until slightly charred.
Set 4 aside on a plate with a dish towel over them to keep them warm until ready to serve, cut the remaining 2 in half, then chop into 1/2 inch thick strips.
Place the eggs in a medium bowl, season with salt and pepper, and whisk to combine.
Heat 1 teaspoon of the oil in a 10-inch nonstick skillet over medium heat.
Add the 2 chopped tortillas and cook, stirring until crisp, about 4 minutes. Set aside.
Add the remaining oil to the skillet, then add the onion, tomato, jalapeño, cilantro and season with salt and pepper, cook until soft and translucent, about 4 minutes stirring.
When the onion is ready add the eggs and cook 3 to 4 minutes until the eggs are almost set, stirring a few times to scramble, then stir in the tortillas.
Stir and cook 1 more minute. Remove from heat and top with cheese, fresh salsa, avocado, hot sauce and cilantro for garnish.
Serve with warmed tortillas.
Serving: 1cup eggs, 1 oz avocado, 1 tbsp cheese, 1 tortilla, Calories: 326kcal, Carbohydrates: 22.5g, Protein: 17g, Fat: 19g, Saturated Fat: 5.5g, Cholesterol: 377.5mg, Sodium: 360mg, Fiber: 5g, Sugar: 1.5gBlue Smart Points:6Green Smart Points:10Purple Smart Points:6Points +:8

PASTA FAGIOLI (PASTA AND BEANS)

262.5 Cals 10 Protein 46 Carbs 4 Fats
PREP TIME:
10 mins
COOK TIME:
25 mins
TOTAL TIME:
35 mins
YIELD:5 SERVINGS
COURSE:Dinner, Lunch, Soup
CUISINE:Italian
Pasta Fagioli (Pasta and Beans) is a great tasting, hearty, vegetarian Italian pasta and bean soup, perfect for the cold, super quick and freezer friendly.
INGREDIENTS
1 tbsp olive oil
1/2 onion
3 cloves garlic, chopped
1 medium celery stalk, chopped
1 medium carrot, finely chopped
1 15 oz can cannellini beans
15 oz can tomato sauce or crushed tomatoes
1 large bay leaf
1 tbsp basil
1 tbsp parsley
1 tsp oregano
2 14 oz each cans fat free chicken broth (or vegetable broth for vegetarians)
2 cups water
kosher salt and pepper to taste
6 oz dry Ditalini pasta or other small pasta, gf pasta for gluten-free
grated parmesan cheese for topping (optional
INSTRUCTIONS
In a deep pot, saute onion and garlic in olive oil over medium heat.
Blend the cup of beans with one can water in electric blender until almost smooth.
Add blended beans to pan then add the can of tomato sauce, celery, carrots, chicken broth, basil, bay leaf, parsley, oregano, salt and pepper.
Add 1 cup water and bring to a boil. Simmer, covered for 20 minutes stirring occasionally.
Add pasta and cook uncovered until pasta is al dente, according to pasta directions.
Ladle soup into bowls and top with grated cheese (extra).
VIDEO
Serving: 11/2 cups, Calories: 262.5kcal, Carbohydrates: 46g, Protein: 10g, Fat: 4g, Saturated Fat: 0.5g, Cholesterol: 46mg, Sodium: 623mg, Fiber: 5.5g, Sugar: 6gBlue Smart Points:5Green Smart Points:7Purple Smart Points:5Points +:7

WHITE BEAN CROSTINI

33 Cals Protein Carbs Fats
YIELD:17 SERVINGS
COURSE:Appetizer
CUISINE:Italian
INGREDIENTS
For the White Bean Spread:
2 cups Cannelini or Northern Beans
2 tbsp olive oil
4 tbsp water
1 tbsp fresh thyme
1 clove garlic
salt and fresh pepper
Crostini:
8-1/2 ” piece of baguette, 4 oz, sliced into 1/4″ pieces
garlic clove
olive oil spray
extra thyme for garnish
balsamic vinegar
INSTRUCTIONS
Cut the bread into 1/4″ thin slices.
You can toast these in the oven with a little olive oil spray at 400° turning once until toasted or grill them. I used my George Forman grill to toast them with a light spray of olive oil.
Once the bread is toasted, lightly rub it with a garlic clove cut in half. Now your bread is ready to top.
Pureé in a small blender or magic bullet all the ingredients for the white bean spread. If it”s too dry you can add a little more water.
Top each piece with 2 tsp of white bean puree and garnish with fresh thyme.
Drizzle with a touch of balsamic right before serving.
NOTES
Makes 34 pieces.
Serving: 2g, Calories: 33kcalBlue Smart Points:1Green Smart Points:2Purple Smart Points:1Points +:1

NO BAKE PEANUT BUTTER PIE

215 Cals 2.5 Protein 30 Carbs 10 Fats
PREP TIME:
10 mins
TOTAL TIME:
3 hrs
YIELD:12 SERVINGS
COURSE:Dessert
CUISINE:American
This Skinny No-Bake Peanut Butter Pie is light and creamy and ever so addicting! Whip this up in minutes for a dessert everyone will love!
INGREDIENTS
5 oz 1/3 less fat cream cheese, softened
1/3 cup powdered sugar
1/3 cup Better n Peanut Butter
2 1/2 cups light whipped topping, I use truwhip skinny topping
reduced-fat graham cracker pie crust , homemade or pre-made
2 tablespoons Hershey”s chocolate syrup, for drizzling
INSTRUCTIONS
Beat cream cheese and confectioners’ sugar together in a medium bowl.
Mix in Better ‘n Peanut Butter and beat until smooth. Fold in whipped topping.
Spoon into graham cracker pie shell; cover, and refrigerate until firm, at least 2-3 hours.
Drizzle with chocolate syrup before serving.
Serving: 1slice, Calories: 215kcal, Carbohydrates: 30g, Protein: 2.5g, Fat: 10g, Saturated Fat: 4.5g, Sodium: 83mg, Fiber: 1g, Sugar: 15gBlue Smart Points:8Green Smart Points:8Purple Smart Points:8Points +:6

Keto Turkey Recipe for Thanksgiving and Christmas

Make this succulent keto turkey recipe the centrepiece for your low carb Christmas or Thanksgiving feast. This post includes detailed steps and all the tips you need to serve a deliciously tasty bird.
Prep Time
5 mins
Cook Time
3 hrs 10 mins
Resting time
1 hr
Total Time
4 hrs 15 mins
Course
Main Course
Cuisine
British
Servings
10
Calories
286 kcal

INGREDIENTS

1x
2x
3x
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1 x 5.6 kg / 12 pounds high welfare turkey roughly 2kg meat
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1 bunch rosemary 15g
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1 bunch thyme 15g
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1 bunch sage 15g
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5 bay leaves 1g
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1 – 2 tbsp olive oil to baste
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78 g parma ham approx. 6 thin slices
Gravy Trivet
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Optional turkey giblets
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1 small onion 60g
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1 carrot peeled and quartered
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2 sticks celery chopped in half
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1 bulb garlic halved
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1 cup / 240 ml water
INSTRUCTIONS

Preheat oven to 180 C / 160 fan / 350 F.
Check the cavity for giblets. If they are there, remove. Option to put in the roasting tray (minus the bag) for tasty gravy.
Add the onion, carrot, celery and garlic to your tray plus water.
Add the herbs to the cavity but leave enough space for air to circulate.
Rub olive oil all over the turkey and into the nooks and crannies. Sprinkle the top and bottom with salt and pepper. Place the turkey on top of the trivet (upside down for the juiciest bird) and cover with tin foil.
COOKING TIMES
Cook a high welfare bird for 25 – 30 mins per kilo, standard 35 – 40 mins per kilo. Mine was 5.6kg and took about 3hrs 10 mins.
If cooking upside down, cook for 1 hour and then turn the right way (breast up) and cover with foil again.
About 1 hour before the end of cooking, remove the foil and baste the turkey with the pan juices. 15 – 20 minutes before the end of cooking add the parma ham.
To check it’s done, pierce into the thick part of the turkey breast or thigh with a knife or skewer. If the juices run clear, it”s done.
Lift the turkey from the trivet using a big carving fork. Cover the turkey with a clean tea towel or foil and rest for around 1 hr before carving.
0g net carbs per portion. Makes 10 servings.
Tips:
Allow the turkey to come to room temperature before baking. Take it out of the fridge at least 2 hours before roasting.
Turn the turkey upside down for the first hour in the oven. This allows all the fat from the bottom to season the breast.
Just remember if using a trivet this will leave small indentions in the breasts. If covering with parma ham you won’t notice them (plus it looks pretty & tastes great).
Cover in tin foil for the first couple of hours so the bird stays juicy. For the same reason, allow to rest with a clean tea towel over it for an hour before carving.
Make the gravy using the pan juices and the vegetables while the turkey is resting. Here’s the full recipe for keto gravy
NUTRITION
Calories: 286kcal
Protein: 43.3g
Fat: 11.3g

AIR FRYER SHISHITO PEPPERS

15 Cals 1.5 Protein 2.5 Carbs Fats
PREP TIME:
2 mins
COOK TIME:
8 mins
TOTAL TIME:
10 mins
YIELD:4 SERVINGS
COURSE:Appetizer, Side Dish, Snack
CUISINE:Japanese
Air Fried Shishito Peppers come out charred and blistered with the air fryer, which uses much less oil! A squeeze of lemon juice and they are delicious!
INGREDIENTS
8 ounces shishito peppers, can be found at farmers markets, some grocery stores, and at Trader Joe’s
extra virgin olive oil spray
1/4 teaspoon kosher salt
1 lemon, cut into wedges
INSTRUCTIONS
Spritz the shishito peppers all over with olive oil.
Preheat the air fryer 400F 3 minutes.
Transfer to the air fryer and cook in one batch 400F 8 minutes, shaking the basket halfway until soft and slightly charred and blistered
Sprinkle with salt and squeeze with lemon wedges, serve warm.
Serving: 2oz, Calories: 15kcal, Carbohydrates: 2.5g, Protein: 1.5g, Sodium: 76.5mg, Fiber: 0.5g, Sugar: 2gBlue Smart Points:0Green Smart Points:0Purple Smart Points:0Points +:0