Chocolate Peanut Butter Protein Shake

Prep Time 1 minute
Total Time 1 minute
Servings 1
Calories 280 kcal
Ingredients
1 cup unsweetened almond milk
1 tablespoon peanut butter no sugar added
1 scoop chocolate whey protein powder
1/2 banana
1/2 cup ice
Optional: Chocolate Liquid Stevia Drizzle topping (see above)
Instructions
Combine all ingredients into blender and blend until smooth. Enjoy immediately!
Recipe Notes

Weight Watchers PointsPlus: 8*

Nutrition Facts
Chocolate Peanut Butter Protein Shake
Amount Per Serving (1 g)
Calories 280
Calories from Fat 126
% Daily Value*
Fat 14g
22%
Cholesterol 60mg
20%
Sodium 167mg
7%
Carbohydrates 26g
9%
Fiber 8g
33%
Sugar 9g
10%
Protein 21g
42%
* Percent Daily Values are based on a 2000 calorie diet.

Peanut Butter Flax Single Serving Muffin

Prep Time 5 minutes
Cook Time 2 minutes
Total Time 7 minutes
Servings 1
Calories 179 kcal
Ingredients
1 tablespoon powdered peanut butter
1 tablespoon coconut flour
1 tablespoon ground flax seed
1 egg
1/4 teaspoon baking powder
1/4 teaspoon ground cinnamon
1/4 teaspoon vanilla extract
2 droppers full vanilla or plain liquid stevia
1/4 cup water plus 1 tablespoon
Instructions
Whisk all ingredients together.
Spray a 7 ounce ramekin with nonstick cooking spray.
Microwave for 2 minutes or bake at 350 degrees for 25 minutes or until a toothpick in center comes out clean.
Enjoy immediately!
Recipe Notes

Weight Watchers PointsPlus: 4*

Nutrition Facts
Peanut Butter Flax Single Serving Muffin
Amount Per Serving (1 g)
Calories 179
Calories from Fat 85
% Daily Value*
Fat 9.4g
14%
Saturated Fat 1.9g
12%
Cholesterol 180mg
60%
Sodium 92mg
4%
Carbohydrates 12.1g
4%
Fiber 7.4g
31%
Sugar 1.6g
2%
Protein 11.6g
23%
* Percent Daily Values are based on a 2000 calorie diet.

BAKED BEEF AND CHEESE MANICOTTI (CANNELLONI)

438 Cals 36 Protein 38 Carbs 17.5 Fats
PREP TIME:
15 mins
COOK TIME:
1 hr
TOTAL TIME:
1 hr 15 mins
YIELD:7 SERVINGS
COURSE:Dinner
CUISINE:American
This easy no-boil baked manicotti pasta dish, known as Cannelloni is stuffed with ricotta, parmesan, mozzarella and lean ground beef, then covered in sauce and cheese. Perfect for the holidays, for to bring to a potluck or to enjoy any night of the week!
INGREDIENTS
1 carton, 15 ounces part skim ricotta cheese
3/4 pound 93% lean ground beef
1/4 cup onion, chopped
2 cloves garlic, chopped
2 tablespoons minced fresh parsley, plus more for garnish
2 cups shredded part-skim mozzarella cheese, divided*
1/4 cup grated Parmesan cheese
1 large egg, lightly beaten
1/4 teaspoon salt
black pepper, to taste
3 1/2 to 4 cups Pomodoro Fresco sauce , about 1 1/2 jars
14 manicotti pasta shells, 8 ounces (for gluten-free use Jovial)*
INSTRUCTIONS
Heat a heavy medium skillet over high heat. Add the ground beef, season with salt and pepper. Saute until the meat browns, drain then add the onion and garlic, cook until translucent, about 5 minutes. Remove from the heat, and cool.
In a medium bowl, combine the ricotta cheese, cooled ground beef, parsley, 1 cup mozzarella cheese, Parmesan cheese, egg, salt and black pepper. Transfer the a piping bag or gallon size ziplock bag, with a 1/2 inch hole snipped off the corner and stuff each uncooked manicotti shell with about generous 1/4 cup each.
Spread 1 cup of the sauce mixture into a greased 13×9-in. baking dish. Arrange stuffed manicotti shells in a single layer over sauce. Top with remaining sauce. Cover tight with foil and bake at 375F until pasta is tender, 60 to 65 minutes, until the pasta is tender and cooked. Uncover; sprinkle with remaining cheese and bake covered 3 minutes longer or until cheese is melted.
NOTES
*check labels for gluten-free
Serving: 2manicotti, Calories: 438kcal, Carbohydrates: 38g, Protein: 36g, Fat: 17.5g, Saturated Fat: 8g, Cholesterol: 94mg, Sodium: 760mg, Fiber: 4g, Sugar: 7gBlue Smart Points:10Green Smart Points:10Purple Smart Points:10Points +:12

Meatless Monday: Sun-Dried Tomato Feta Frittata

Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 4
Calories 157 kcal
Ingredients
2 teaspoons canola oil
1 clove garlic minced
1/2 cup diced onion
1/2 cup sun-dried tomato drained, chopped
2 eggs
1/2 cup egg whites
1/4 cup almond milk unsweetened
1/2 cup feta cheese light, crumbled
2 scallions chopped
Instructions
In a medium size skillet pan, heat oil and add garlic and onion.
Cook onion until translucent.
Add sun dried tomatoes and cook 2-3 more minutes until heated through.
In a small bowl mix together eggs, egg whites, and milk.
Pour the egg mixture in the skillet.
Sprinkle the feta cheese evenly over the mixture.
Reduce heat to low.
Cook until edges are set and middle is almost set.
Broil 3-5 minutes until middle is no longer runny.
Top with more feta and scallions if desired.
Recipe Notes

Weight Watchers PointsPlus: 4*

Nutrition Facts
Meatless Monday: Sun-Dried Tomato Feta Frittata
Amount Per Serving (1 g)
Calories 157
Calories from Fat 81
% Daily Value*
Fat 9g
14%
Cholesterol 116mg
39%
Sodium 460mg
20%
Carbohydrates 8g
3%
Fiber 1g
4%
Sugar 2g
2%
Protein 14g
28%
* Percent Daily Values are based on a 2000 calorie diet.

Sugar Free Grain Free Vanilla Wafers

Prep Time 15 minutes
Cook Time 14 minutes
Total Time 29 minutes
Servings 9
Calories 131 kcal
Ingredients
1/2 cup coconut flour 58g
1/2 cup Swerve sweetener or other granulated sugar free sub 64g
1/2 tsp baking soda
1/2 tsp salt
1/2 cup unsalted butter softened
2 egg yolks
2 tsp vanilla extract
1/2 tsp vanilla liquid stevia
Instructions
Add the first 4 ingredients to your stand mixer and blend on low to combine.
Place the remaining ingredients into the mixer and blend on medium speed until thoroughly incorporated.
Place a large piece of parchment paper or plastic wrap on the counter and form the dough into a cylinder shape.
Wrap tightly and place into the fridge for 30 minutes.
Preheat oven to 350 degrees.
Unwrap the dough and slice into 18 cookies.
Place them onto a silpat lined or parchment lined baking sheet.

Bake for 10-14 minutes until golden brown around edges.

Allow to cool slightly before removing, about 10 minutes.
Enjoy or store in an airtight container.
Recipe Notes

Net Carbs: 2.1g per serving

Nutrition Facts
Sugar Free Grain Free Vanilla Wafers
Amount Per Serving (2 cookies)
Calories 131
Calories from Fat 107
% Daily Value*
Fat 11.9g
18%
Saturated Fat 7.3g
46%
Cholesterol 73mg
24%
Sodium 160mg
7%
Carbohydrates 4.8g
2%
Fiber 2.7g
11%
Sugar 0.2g
0%
Protein 1.6g
3%
* Percent Daily Values are based on a 2000 calorie diet.

Keto Chicken Curry Casserole

There”s nothing like a good Indian curry to feed a crowd! This Keto chicken curry recipe is packed with flavour because you’re making your own curry paste. It’s really simple and takes the dish to the next level.
Prep Time
10 mins
Cook Time
1 hr 20 mins
Total Time
1 hr 30 mins
Course
Main Course
Cuisine
Indian
Servings
6
Calories
370 kcal

INGREDIENTS

1x
2x
3x
▢
8 chicken thighs skin on, bone in (1.2kg)
▢
1 large cauliflower florets only (560g)
▢
2.5 tbsp olive oil
▢
1 tbsp tomato paste
▢
1 carton chopped tomatoes 390g
▢
1/2 tsp salt
▢
1 3/4 cups / 414 ml chicken stock
▢
▢
120 g / 4.2 oz fine green beans
▢
1/4 cup / 60g pumpkin puree optional
Curry paste
▢
▢
2/3 of a small yellow onion 40g
▢
2 garlic cloves
▢
1 tsp mustard seeds
▢
1 tsp cumin seeds
▢
1 tsp ground coriander
▢
1 tsp ground cumin
▢
1 tsp ground turmeric
▢
1/2 tsp paprika
▢
1/2 tsp garam masala
▢
1 – 2 tbsp fresh red chilli or to taste
To Serve
▢
2 tbsp Greek yoghurt
INSTRUCTIONS

Preheat the oven to 400F / 200 C/ 180 fan.
Place the cauliflower florets and chicken skin side up in a deep roasting tray and toss with 1.5 tbsp of olive oil and about 1/4 tsp of sea salt flakes. Cook for 30 minutes.
Meanwhile, make the paste. Place everything in a small blender and blitz or use a pestle and mortar. Then fry the paste over a medium / low heat in 1 tbsp of olive oil for 1 minute until the flavours release.
Add the tomato paste, chopped tomatoes, stock, 1/4 tsp salt (or to taste remembering that you’ve seasoned the chicken and cauliflower too) and optional pumpkin puree if adding and simmer for 5 minutes.
Remove the chicken and cauliflower from the tray. Add the tomato curry paste mix to the tray. Place the chicken back in the tray skin side up. Cook for 30 minutes.
Boil a pan of water. Add the beans and simmer for 2 – 3 minutes until al-dente. Then plunge into iced cold water. This gives the beans a crunch and keeps them perky and green.
Serve with fine green beans and Greek yoghurt and scatter fresh coriander/cilantro on top.
Net Carbs: 7.7g net carbs per serve (8.1g if you add the pumpkin puree)
Storage: Fridge in a Tupperware for up to 3 days or freezer for 2 months
NUTRITION
Calories: 370kcal
Protein: 44.6g
Fat: 16g
Sodium: 438mg
Potassium: 1237mg
Fiber: 4.8g
Sugar: 5.2g

LATIN YELLOW RICE

193.2 Cals 3.8 Protein 38.8 Carbs 2.1 Fats
YIELD:8 SERVINGS
COURSE:Side Dish
CUISINE:American
INGREDIENTS
2 cups uncooked long grain rice
4 tsp canola oil
1 chicken bullion cube, or vegetable bullion for vegetarian
5 medium scallions, chopped
2 garlic cloves, minced
1 medium tomato, diced
1/2 cup chopped cilantro
4 cups water
1 packet Badia Sazon*, or homemade
1 tsp salt, or more to taste
INSTRUCTIONS
In a medium heavy pot with a tight fitting lid, heat oil on medium heat and saute scallions, cilantro and garlic for about 2 minutes.
Add tomatoes and saute another minute.
Add rice and saute 2 minutes longer, stirring frequently.
Add water, bullion cube and sazón.
Taste the water for salt and add more to taste.
Let water boil on a high flame stirring once.
As the water boils down and just barely skims the top of the rice, turn the flame to very low and cover 15 minutes.
The steam will cook the rice so do not open.
After 15 minutes, shut the flame off and let it sit at least 5 more minutes.
This will finish cooking the rice without burning the bottom.
NOTES
*Badia makes a sazon that contains no msg. You could also use achiote, turmeric or a pinch of saffron in place of the sazon.
Serving: 3/4 cup, Calories: 193.2kcal, Carbohydrates: 38.8g, Protein: 3.8g, Fat: 2.1g, Fiber: 1gBlue Smart Points:6Green Smart Points:6Purple Smart Points:6Points +:5

Tomato Olive Salad with Balsamic Syrup

Course Salad
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 10
Calories 64 kcal
Ingredients
1 cup balsamic vinegar
1/4 cup green olives with pimentos sliced
1/4 cup kalamata olives pitted, sliced
2 anchovy fillets chopped
2 teaspoons capers drained
1 garlic clove minced
1/2 cup fresh basil chopped
2 tablespoons fresh parsley chopped
1/2 teaspoon pepper
2 tablespoons extra virgin olive oil
1 pound vine ripe tomatoes sliced, (about 3 large)
Instructions
Cook vinegar over low heat in a sauce pan for about 20-25 minutes until reduced to 1/4 cup and thick.
Set aside to cool.
In a small bowl, combine olives, anchovies, garlic, basil, parsley, pepper and oil.
Layer sliced tomatoes onto a serving platter.
Spoon olive mixture over the tomatoes.
Drizzle vinegar syrup over the tops.
Enjoy at room temperature.
Recipe Notes

Serving is 1 slice of tomato and about 2 tablespoons of olive mixture on top.
Weight Watchers PointsPlus: 2*

Nutrition Facts
Tomato Olive Salad with Balsamic Syrup
Amount Per Serving (1 g)
Calories 64
Calories from Fat 41
% Daily Value*
Fat 4.5g
7%
Saturated Fat 0.4g
3%
Sodium 256mg
11%
Carbohydrates 5.9g
2%
Fiber 0.7g
3%
Sugar 5g
6%
Protein 0.7g
1%
* Percent Daily Values are based on a 2000 calorie diet.

Sugar-Free Low Carb Granola Bars

Prep Time 10 minutes
Total Time 10 minutes
Servings 14
Calories 265 kcal
Ingredients
1 1/2 cups almonds
1 cup walnuts
2/3 cup pistachios
1/4 cup pumpkin seeds
1/4 cup sunflower seeds
1/4 cup hemp seeds
2 tbsp butter
1/3 cup Sukrin Clear Fiber syrup
1 tsp vanilla extract
1 tsp cinnamon ground
1/2 tsp salt
3 tbsp Sukrin Gold
1/2 cup sugar free chocolate chips optional
Instructions

Roughly chop the almonds, walnuts and pistachios. Place into a dry skillet on stove.

Add the pumpkin seeds, sunflower and hemp seeds to the skillet and stir together. Cook over medium heat until fragrant. Remove from heat and set aside.

In a small sauce pan melt butter then add Sukrin syrup, vanilla, cinnamon, salt and Sukrin Gold. Stir together and boil for 2-3 minutes until it thickens slightly.

Stir into the nuts and seeds mixture until thoroughly coated.

Spread mixture into a parchment lined 9 by 13 baking dish. Place another piece of parchment over the top and use your hands to press mixture well into pan to even the top and spread to corners. Remove the top piece of parchment and let cool about 10 minutes.

Refrigerate for 15 minutes then slice into 14 bars.

Refrigerate for another 15 minutes then wrap individually and store in an airtight container. Shelf stable for 3-4 weeks.

Recipe Notes

Net Carbs: 4g

Nutrition Facts
Sugar-Free Low Carb Granola Bars
Amount Per Serving
Calories 265
Calories from Fat 207
% Daily Value*
Fat 23g
35%
Saturated Fat 3g
19%
Cholesterol 4mg
1%
Sodium 98mg
4%
Potassium 274mg
8%
Carbohydrates 8g
3%
Fiber 4g
17%
Sugar 1g
1%
Protein 9g
18%
Vitamin A 95IU
2%
Vitamin C 0.5mg
1%
Calcium 74mg
7%
Iron 2.1mg
12%
* Percent Daily Values are based on a 2000 calorie diet.

Low Carb Lemon Cheesecake

Zingy and refreshing, this lemon low carb cheesecake is a heavenly creamy highlight to any meal. Your family will never guess it”s sugar free! Keto, gluten free and diabetic-friendly.
Prep Time
10 mins
Cook Time
20 mins
Cooling Time
2 hrs
Total Time
30 mins
Course
Dessert
Cuisine
British
Servings
12
Calories
263 kcal

INGREDIENTS

1x
2x
3x
For the base
▢
150 g / 1 1/2 cup almond flour or ground almonds
▢
70 g / 3/4 cup desiccated coconut unsweetened
▢
1 egg large
For the filling
▢
300 g / 10.5 oz cream cheese
▢
300 g / 10.5 oz sour cream
▢
1 lemon, zest and juice
▢
2 tbsp powdered sweetener (So Nourished) (or more, to taste)
▢
12 g / 1 pack gelatine
INSTRUCTIONS

Preheat your oven to 180 Celsius / 356 Fahrenheit. Line the bottom of a tart/pie dish with baking paper and grease the sides.
In a blender or with a hand mixer (use a tall jug), blend the ingredients for the tart base until they resemble sticky crumbles and the coconut is starting to release its oils.
Press the dough into a tart or pie dish with your fingers. My dish measured 22 cm at the bottom and 26 cm at the top.
Bake for around 20 minutes until the tart crust is lightly browned.
Remove from the oven and let it cool down. Then remove tart base from the pan.
Mix the cream cheese, sour cream, sweetener, lemon juice and zest in a bowl until smooth.
Dissolve your gelatine according to your manufacturer’s instructions (I dissolved mine in a few tablespoons of hot water) and add to the filling mix. Blend and fill into the tart base.
VIDEO
I calculated the nutrition on the basis of 12 generous slices. The tart can yield 16 slices which would still be a good dessert portion.
If you wish, you could top the tart with a layer of whipped cream or whipped coconut cream.
I used a tart pan with a removable bottom. This way it’s really simple to get your tart base out.
Want to know which equipment I cannot live without? Read this post about all my top 10 low carb kitchen gadgets!
NUTRITION
Calories: 263kcal
Protein: 7g
Fat: 24.9g
Fiber: 1.5g
Sugar: 2.5g